Improve Your Sex Life with Yoga

Plus 2 poses to pump up the passion

 

:: by Kate Hanley

You already know yoga can give you greater flexibility, better muscle tone, a surefire way to release stress, and maybe even enlightenment. But yoga for sex? Really? You betcha. Yoga offers myriad physical and emotional benefits that add up to more fun between the sheets and a more fulfilling, meaningful sexual relationship with your partner.
Whether heating up your sex life is the main goal of your yoga practice or just a happy side effect, chalk this information up as yet another great reason to roll out the mat. Here are the major ways it works:

Sensuality
On a more subtle level, yoga helps you develop an awareness of sensations in your body. Learning to feel the weight rolling into the inside edges of your palms in Downward Dog, for example, teaches you to savor every sensation in your body — including the really delicious ones that happen during sex. It also helps keep you rooted in your body and out of your head, where your swirling thoughts can keep you from enjoying the experience at hand, whether it’s in class, out with friends or between the sheets.

Confidence

A 2005 study shows that people who practice yoga gain less weight as they age than people who don’t do yoga at all. And while feeling more fit is an undeniable turn-on, a sustained yoga practice also encourages you to develop a reverence for your body.

Energy

Raise your hand if you’ve ever dozed off during sex, or felt the stirrings of arousal but were so tired you opted for bed instead. According to a 2009 survey by the National Sleep Foundation, a full third of women say tiredness causes them to cut back on sex. And a 2004 clinical study at Harvard Medical School showed that just eight weeks of a simple at-home yoga practice significantly improved sleep quality for the toughest audience — chronic insomniacs. It’s a simple exercise to connect the dots — practice yoga, sleep better, have more sex.

Intimacy

Yoga’s effects transcend the physical. It helps us become more comfortable in vulnerable positions — whether it’s a full backbend during class or a heart-to-heart conversation in bed at night.

Better Orgasms

On a purely physical level, many yoga poses — such as Upavistha Konasana (Wide-Legged Straddle Pose) — increase blood flow to the pelvis. In our sedentary world, the muscles that run through the pelvis are chronically constricted. Another crucial aspect of yoga involves engaging and drawing up the muscles of the pelvic floor (known in Sanskrit as mula bandha, or root lock), which strengthens the muscles that play an integral role in orgasm.

Specific Poses

Here are two of the many yoga poses that can help boost your enjoyment in the boudoir:

Upavistha Konasana (Wide-Legged Straddle Pose)

How to do it: Sit on the floor with your legs wide. Leg muscles are activated and toes and kneecaps point straight up. Lean your torso forward as far as it goes comfortably. Hold for  5 to 10 deep breaths.
Sexual Benefits: Increases blood flow (and thus sensation) in the pelvis.
Baddha Konasana (Bound Angle Pose, also known as Cobbler’s Pose)
How to do it: Sit with your knees bent and soles of the feet touching. Lightly hold your big toes and lean your torso forward over your legs (back is gently rounded). Hold for 5  to 10 deep breaths.
Sexual benefits: Alleviates urinary and uterine disorders. Strengthens the uterus. Eases irritability, anxiety and fatigue, three reasons we might choose not to have sex.

For the the original article please click below
[http://life.gaiam.com/article/improve-your-sex-life-yoga] republished courtesy of Gaiam Life. 

How Does Sunlight Impact Your Mood?

Light therapy and aromatherapy tips for treating Seasonal Affective Disorder and depression

 

:: by Shelagh Braley & Kate Clark

Natural sunlight is a free and available mood enhancer. It encourages us to produce vitamin D and protects us from seasonal mood changes. However, because society is more aware than ever of skin cancer and sun damage, most of us have significantly reduced our exposure to natural sunlight.
But, in doing so, we have traded the risk factors of one disease for others. Lack of natural sunlight can lead to vitamin D deficiency - which contributes to an increased risk of and Seasonal Affective Disorder (SAD).

Causes of Seasonal Affective Disorder

Although the exact causes of SAD are still unknown, studies have shown that the unique chemical makeup of each person, age and genetics all play roles in whether lack of natural sunlight triggers a seasonal affective response. Any decline in natural sunlight exposure and the resulting vitamin D absorption disrupts the natural body clock that controls the body's gauge for sleeping and waking hours.
This causes an uncontrolled deviation from normal patterns and behaviors, which in turn can causes feelings of depression and hopelessness. Reduced melatonin and serotonin hormones — the chemicals released from the brain that control mood — are often also partly to blame for SAD symptoms that lead to depression.

Risk factors for SAD

Some people have proved more susceptible to Seasonal Affective Disorder. Those with higher risk factors include women, those who live farthest from the equator (Eskimos, for example) and those whose family histories include members who have suffered from seasonal affective issues.
As with other types of mental disorders and depression, this disorder should be taken seriously. If it reaches the critical stage of feelings of isolation, coupled with severe hopelessness and, perhaps, suicidal thoughts, consult your doctor immediately.

Treatments for lack of natural sunlight

Most parts of the world have three low-sunlight seasons, and the only way to absorb enough sunlight during these times is to get into natural sunlight to keep serotonin and melatonin levels from sinking. Your skin and eyes should catch sunlight for 10 to 15 minutes a day, even early in the morning when the sun is not yet strong. Do not look directly into the sun, but glance peripherally at it for just a few seconds at a time.
When natural sunlight hits the skin, it triggers the body to produce vitamin D. Vitamin D is present in very few foods, but is necessary for proper calcium absorption. Sufficient calcium levels in the body prevent teeth and bone erosion, including osteoporosis. Most importantly, research has shown that sufficient levels of vitamin D control mood and feelings of satisfaction, especially in those with risk factors for SAD. Since vitamin D works in concert with calcium to support strong bone health and hormone regulation, taking supplements to replace lost vitamin D as well as melatonin might help to temporarily minimize the effects of a lack of natural sunlight and improve your mood.
Seasonal Affective Disorder has successfully been treated with light therapy, during which the sufferer is exposed to specially designed lights. They can be set up in the home or office, and have been shown to be effective in treating symptoms of SAD.
Remember to talk to your doctor if you show signs of SAD, especially during the winter months.

Aromatherapy recipes for depression

Another way to combat the depressive symptoms of SAD rellies on herbs. Using aromatherapy for depression is a natural way to combat negative thoughts and promote relaxation. Many essential oils have calming or energizing properties that can benefit your mind. While not medically proven to cure the condition of depression, aromatherapy can be part of a holistic approach to mental wellness. Mixing up a few simple recipes can help elevate your spirits.

Common Essential Oils in Aromatherapy Recipes for Depression

On her website, AromaWeb, Wendy Robbins, who holds an American College of Healthcare Sciences Certificate in Aromatherapy, recommends essential oils for depression, along with several recipes:

• Bergamot (uplifting, soothing)

• Clary Sage (euphoric, relaxing)

• Frankincense (calming)

• Grapefruit (awakening, motivating)

• Jasmine (comforting, uplifting)

• Lavender (balancing, relaxing)

• Lemon (revitalizing, cleansing)

• Neroli (peaceful, soothing)

• Orange (calming, uplifting)

• Rose (calming, uplifting)

• Sandalwood (comforting, relaxing)

• Ylang Ylang (balancing, uplifting)

Mixing and storing aromatherapy blends

Aromatherapy recipes involve mixing drops of essential oils with a carrier oil, such as almond, olive or jojoba. To reap the most benefits, store your blends in dark-colored glass bottles in a cool place away from the light.

Sandalwood/rose/orange aromatherapy diffuser oil for depression

• In a glass bottle, combine 12 drops of sandalwood oil, four drops of rose oil and four drops of orange oil.

• Gently roll the bottle to mix.

• Place drops of the mixture in an aromatherapy diffuser to fill your room with the scent.

Lavender/rose/bergamot aromatherapy massage oil for depression

• Combine one ounce of jojoba oil with three ounces of almond oil.

• Add 20 ounces of lavender oil, 10 drops of rose oil and 10 drops of bergamot oil.

• Mix well.

Clary sage/bergamot aromatherapy bath salts for depression

• Add eight drops of clary sage oil and 12 drops of bergamot oil to three cups of sea salt.

• Mix well in a bowl, adding one tablespoon of a carrier oil for moisture.

• Store in a jar with a snug lid.

Experiment with your own blends

Try other combinations of aromatherapy oils for depression. Other possible blends include ylang ylang-lavender-grapefruit and lemon-frankincense-jasmine.

For the the original article please click below
[http://life.gaiam.com/article/how-does-sunlight-impact-your-mood] republished courtesy of Gaiam Life. 

3 Simple Relaxation Techniques

Tips for de-stressing quickly

:: by E.C. LaMeaux

One of the most important keys to maintain good health is the ability to relax. Relaxation is good for the body. It adjusts our hormone levels while lowering our heart rate and blood pressure. Relaxation helps us fight illness, and it heightens our mental abilities.
You may struggle to become relaxed, or it seems to take a long time. However, there are some very simple and effective relaxation techniques available to you to help you quickly glide into a calmer mental and physical state. We all have a built-in relaxation response, and the goal is to trigger that response with simple relaxation exercises.

Adjust your environment

Find a quiet place where you can close your eyes comfortably and just "be" for a few minutes. Choose features that specifically help you mentally and physically relax, such as soft music, a comfortable chair, non-distracting lighting and agreeable room temperature. If you will be more comfortable, remove your shoes.

Guide your relaxation all the way through your body

Rest your hands on your legs just above the knees. Mentally picture the stress leaving each part of your body as you concentrate on that part. Start with your head, noticing and mentally releasing tension in your neck, face, forehead and so forth. Next, move your mental relaxation to your shoulders, then back, chest, stomach, thighs, knees, lower legs and feet. Keep your thoughts simple and gentle.

Focus on your breathing

Take deep breaths, in through your nose and out through your mouth. After guiding your relaxation exercise all the way from the top to the bottom of your body, continue breathing deeply with thoughts of wellness. Pastor and motivational speaker and writer Joel Osteen recommends mental exercises during the breathing in which you think about affirmations such as:

• I am breathing in joy. I am breathing out strife.

• I am breathing in strength and healing. I am breathing out illness.

• I am breathing in refreshment and encouragement. I am breathing out defeat.

With practice, you can reach a very deep state of mental relaxation in just a few minutes, after which you will feel noticeably rejuvenated and alert. You can do each relaxation exercise on this list in tandem or separately, and you may supplement these techniques with additional tools. For example, you may choose to record a short guided relaxation exercise to listen to as you step through your personalized strategy.
Relaxation is an important part of good health, vital for maintaining clear-mindedness and overall wellness. Make time for it every day, and develop a relaxation technique that deeply relaxes you quickly. You'll find that your built-in relaxation response will make it easy to relax with just a little practice.
Give yourself a comfortable place with no distractions; gently, mentally walk through your body to release tension throughout; and couple your guided relaxation exercise and self-edifying affirmations with deep, cleansing breathing. You will find yourself not only relaxed but also alert, strengthened and more enthused for that next set of challenges.

For the the original article please click below
[http://life.gaiam.com/article/3-simple-relaxation-techniques] republished courtesy of Gaiam Life. 

5 Yoga Poses to Fire Up Your Sex Life

Ignite your intimacy

:: by

Polly Campbell

Yoga tones your body, reduces stress and ramps up physical energy, but did you know that yoga can also help fire up your sex life?

Sure can. Many poses increase circulation to the pelvic region, says Kate Hanley, a yoga teacher, author and founder of MsMindbody.com. That makes the whole region more “alive,” which can lead to a more satisfying time in the sack.
           
Yoga also helps you relax and be more open, both physically and emotionally, says Amy Weintraub, founder of the LifeForce Yoga Healing Institute and author of Yoga for Depression.

“Yoga releases the emotional and physical constrictions we have around life’s challenges,” Weintraub says. “And it takes you to a place where you are more receptive to all things, which also helps you become more open and receptive to intimacy.”
                                 
So, which yoga poses can help heat things up in the bedroom? Here are five that Weintraub and Hanley say can fire up your sex life.   

1. Sat Kriya Meditation
Sit with your heels against your buttocks. Chin facing out, hands interlaced and raised over your head and elbows near your ears, focus on lifting and lowering your pelvic floor. Repeat the mantra “Sat Nam.” When you chant “Sat,” pull your navel in and visualize energy entering your body. When you say “Nam,” imagine the energy releasing.

What it does: Balances and distributes the body’s energy. Increases vitality. Strengthens perineum and other core muscles. Generates heat. Jump-starts sexual energy.

2. Sphinx Pose
In this back-bending pose, you lie face-down with your legs, pelvis, belly and forearms against the mat. Your chest is elevated and you’re gazing straight ahead. Allow the weight of your pelvis to sink into the floor while repeating the mantra “Vam” — sounds like “vvvmmm” — with emphasis on the V, which creates a deeply felt vibration in the core of the pelvis region.

What it does: Stretches back muscles and strengthens core. Boosts libido and mood. Increases feelings of vitality.

3.  Supta Baddha Konasana or Reclining Bound Angle Pose
Sit with knees bent and the soles of the feet touching. Use rolled-up blankets or towels under each thigh for support and lie back until your upper back and head are also resting on neatly folded towels or blankets. Hands can lie flat on the belly with the thumbs and index fingers touching to form a triangle, or you can let your arms lie on the floor alongside your torso, with palms facing up. Stay in this pose for two or three minutes, allowing your body to relax and sink into the floor.

What it does: Stretches inner thigh and groin muscles. Gently increases circulation in the pelvis, opens the hips and the heart. Promotes deep relaxation. Relieves stress. In this pose, people often shed layers of anxiety and tend to feel a natural openness and sense of intimacy, Weintraub says.      

4. Upavista Konasana or Wide Angle Seated Forward Bend
Sit on the floor, legs straight and opened into a wide angle. Toes are pointing up toward the ceiling. Keep your back straight and fingers or palms pressed on floor. Or, you can rotate your pelvis to fold forward at the hips, walking your fingers forward until your hands are on the floor in front of you as far as you can comfortably reach.

What it does: Improves flexibility and blood flow to the lower half of the body.

5. Adho Mukha Svanasana or Downward-Facing Dog
Begin on your hands and knees. Work to straighten your legs by lifting your hips toward the ceiling. Keep your arms straight, hands flat on the mat. Your buttocks should be pointed toward the ceiling, legs straight, and heels reaching down toward the floor (they may not reach the floor, and that's fine). Your body looks like an inverted V.

What it does: Boosts confidence and muscle tone. “It's also kind of sexy in and of itself, as your butt is in the air and you're feeling strong, long and relaxed,” Hanley says. Downward-Facing Dog will also ease muscle tension in your back and improve overall flexibility, which can only enhance your sexual creativity.

Ignite your intimacy
For both beginners and experienced practitioners, any of these poses, with regular practice, will improve flexibility and heighten body awareness, which makes for a steamy, sensual time between the sheets. And, because yoga also helps you become more comfortable in your own skin, you’re likely to feel more relaxed and confident in a sexual relationship.

“When it comes to a yoga practice, do what’s comfortable and use these poses as a portal into a deeper experience of intimacy and relaxation,” Weintraub says.

Weintraub also suggests practicing yoga with your spouse or partner. That kind of shared physical experience is a great way to build intimacy and can be a sensual turn-on for some.

“If your feel-good hormones are raging after a yoga class and the first person you see is your beloved, you’re raising the intimacy level right there,” she explains.
For the the original article please click below
[http://life.gaiam.com/article/5-yoga-poses-fire-your-sex-life] republished courtesy of Gaiam Life.