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.

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[http://life.gaiam.com/article/improve-your-sex-life-yoga] republished courtesy of Gaiam Life. 

Top 6 Foods that Boost Brain Power

:: by Sara Ryba, R.D., C.D.N.

Maybe you’re already keeping your brain fit with crossword puzzles, Sudoku, learning new languages .... But are you supporting your mental workouts with brain-boosting foods?
Recent research suggests that eating certain foods may actually help keep your mind sharp as you travel from one birthday to the next. The Alzheimer’s Association recently presented several studies linking good nutrition to the prevention, or delayed onset, of Alzheimer’s disease and dementia. And the best brain-smart foods are also foods that help ward off heart disease and certain cancers. These nutrition powerhouses help prevent inflammation and oxidation — two key culprits implicated aging and disease.

Top six healthy foods for a healthy brain
My top foods for healthy brain function are rich in healthy fats (omega-3 fatty acids), inflammation-reducing B vitamins and disease-fighting antioxidants.

Salmon
The healthy fats found in salmon are the same fats found in your brain. These omega-3 fatty acids are believed to be critical to the proper development and functioning of your brain. The “superstar” of these omega-3 fats is “DHA” (docosahexaenoic), which is found in rich abundance in fish such as salmon. A Chicago Aging Project study found that as little as one meal of fish per week could reduce cognitive decline by 12 percent! If you are short on time, try canned salmon or the salmon packed in a pouch, it is just as healthy and tastes great over a salad. Recommendation: One to two 4-5 ounce servings per week.

Eggs
The incredible edible egg appears to do incredulous things for your brain. Whole eggs are not only high in protein, and low in calories, but they are also rich in Vitamin E, omega-3 fatty acids and B vitamins. B vitamins may help prevent inflammation and aid in the new brain cell development. Look for eggs such as Eggland’s Best Eggs, or other “higher” omega-3 fatty acids eggs (they even taste better). Recommendation: 4 whole eggs per week.

Almonds
Like fatty fish, almonds are high in omega-3 fatty acids, but they are also rich in antioxidants, including vitamin E. A Chicago Health and Aging Project study found that getting antioxidants through food was more beneficial than through supplements (consider vitamins as a second line of defense). Raw almonds provide the most benefits, but roasted ones (get unsalted) still offer a healthy dose of omega-3s. Recommendation: 1 ounce, or about 17-20 almonds, every other day (buying in bulk saves you money) or 1-2 tablespoon of almond butter every other day. Keep an eye on calories.

Blueberries
According to the U.S. Department of Agriculture, these delicious blue gems are one of the best sources of antioxidants. Both frozen and fresh blueberries are excellent brain foods. When blueberries are out-of-season, buy frozen, unsweetened blues, and throw them into a smoothie, on some cottage cheese, or pop them in your mouth frozen as a candy! Recommendation: 1 cup at least 3-4 times per week. Extremely low calorie so no need to worry!

Dark greens
Research suggests the darker the color of the vegetable (like dark green broccoli and spinach), the higher the concentration of protective antioxidants. Choose dark and diverse colored veggies to cover your bases. If you are not a fan of green vegetables, put them into soups or pasta to mask the flavor. Recommendation: 2 servings per day (1 cup = 1 serving).

Green tea or coffee
A few years ago, European researchers found that individuals diagnosed with Alzheimer’s, consumed far less caffeine than individuals who did not develop the disease. The theory is that caffeine’s stimulating effect increases activity in the brain, blocking the development of proteins associated with an increased risk of Alzheimer’s. Both coffee and green teas are also rich in antioxidants. If you are not a coffee or tea drinker, try some of the new green tea flavors on the market. Recommendation: 2 cups per day.

Fitness is important for healthy brain function too
Working out may be a critical component for brain health. Recent studies suggest that a minimum of 15 minutes of physical activity each day is needed to keep your brain fit; however, 30 minutes most days of the week is optimal.

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[http://life.gaiam.com/article/top-6-foods-boost-brain-power] republished courtesy of Gaiam Life. 

Which Styles of Yoga Should You Try?

:: by Gaiam Staff

Whether you’re looking for a way to cross-train and boost athletic performance — or just want to reintroduce your fingers to your toes — yoga offers something for all. But not every style of yoga is for everyone.

Although most physical forms of yoga practice share similarities, knowing the nuances can help you get started on the right foot, fit your practice to your priorities and physical condition, expand your awareness and make your yoga practice more rewarding.

A few yoga basics

The word “yoga” comes from the Sanskrit word ‘yug’ meaning union. It signifies both the path to discovery of the soul and the union with it. A spiritual and physical art, yoga unites the mind, body and soul in its aim to reach a perfect state in which the mind is clear, the soul turns inward and the body is pure and strong.

Yoga offers a myriad of benefits. On the physical level, yoga gives relief from countless ailments of the body and is an excellent form of cross-training, building flexibility, balance and strength, and body awareness than can help with reaction time and agility. For the mind and spirit, yoga can help improve focus, concentration, confidence and your ability to handle stressful, challenging situations with calm and presence of mind. Many find that it can also steady the emotions and encourage compassion and kindness.

A primer on yoga styles

Kripalu, Kundalini, Iyengar, Ashtanga, Sivananda, Bikram; which is for you? Although the names may cast more confusion than light on this ancient practice, a beginner can find the best yoga path with a little information and some knowledge of their own physical goals.

Most of the yoga practiced in the West falls under the broad classification of Hatha yoga. When people say they are taking a yoga class, they usually mean they are learning the poses (or asanas) and breathing techniques of Hatha yoga. Each of the following yoga practices shares roots in Hatha yoga and a common focus on awareness, relaxation and conscious breathing — yet each follows its own unique yoga path.

Iyengar Yoga

The Path: Yogi B.K.S. Iyengar developed a style of yoga emphasizing body placement and alignment. The style incorporates “props” to support postures and accommodates students of varying degrees of fitness and flexibility. Items such as yoga blocks or bricks (which “raise” the floor) or cotton yoga straps (which aid in stretching) are helpful to students with injuries, weakness or inflexibility. Iyengar instructors pay close attention to the details of body alignment which leads to precise, dynamic asanas. Classes are slower due to the concentration given to each pose and the focus necessary to perform them correctly.

Who it’s best for: Iyengar yoga is ideal for newcomers who may enjoy assistance with more challenging poses.

Ashtanga Yoga

The Path: The most dynamic and vigorous form of yoga, Ashtanga approaches yoga with a continuous flow of movement. Top athletes who seek a more intense workout enjoy this form of yoga, sometimes called vinyasa or power yoga. Ashtanga creates heat in the body to purge it of toxins. Students perform a variety of asanas interspersed with Sun Salutations (set sequence of poses executed rapidly). The emphasis in Ashtanga yoga is flexibility, strength and endurance.

Who it’s best for: Ashtanga classes are best for those seeking physical and spiritual gains from yoga and for those fit and flexible enough to link poses in rapid succession.

Kundalini Yoga

The Path: Kundalini is derived from the Indian word kundal, which means, “lock of hair from the beloved.” The uncoiling of this “hair” (often referred to as a serpent) is the awakening of the kundalini, the creative energy stored in the base of the spine in all humans. Kundalini yoga practice aims to activate this energy through breath, poses, chanting and meditation. Several forms of breathing techniques are used to clear the system and allow energy to flow into the chakras, or energy centers located in the body.

Who it’s best for: Practitioners embrace Kundalini as a holistic form of yoga that applies to all aspects of life and does not focus exclusively on fitness.

Sivananda Yoga

The Path: Sivananda yoga integrates many forms of yoga, including a traditional Hatha approach. More than just a set of poses, Sivananda weaves a five-point philosophy into every class, including principles of relaxation, exercise, breathing, diet and positive thinking. Classes follow a sequence of breathing exercises, a routine of postures and deep relaxation and meditation.

Who it’s best for: Newcomers seeking a familiar series of poses and a spiritual boost through meditation and chanting will enjoy the supportive atmosphere of Sivananda classes.

Bikram Yoga

The Path: Rising in popularity, Bikram yoga, developed by Bikram Choudhury, uses rooms heated above 105 degrees with about 40% humidity and repeated postures in the workouts. Classes are demanding, even in beginning practice, employing the same 26 postures and two pranayama breathing techniques. Bikram shuns the use of props and avoids demonstration of the asanas in class: students are expected to learn poses by watching and listening to the instructor. Students swear by the results of the disciplined, highly-focused classes.

Who it’s best for: Enthusiasts of action-oriented, high-endurance fitness routines are most likely to gain satisfaction from this challenging form of yoga.

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[http://life.gaiam.com/article/which-styles-yoga-should-you-try] republished courtesy of Gaiam Life. 

Eco Decorating: Reinvent Your Bedroom for the Spring Equinox

Hurray, we made it! With the vernal equinox today, spring is finally here — and I’m in my element! I adore a big spring clean in every sense of the word … breathing fresh new life into everything from my bedroom to my outlook.
People have recognized the vernal equinox for thousands of years with cultural rituals and traditions surrounding the coming of spring. The early Egyptians oriented the Sphinx so that it points directly toward the rising sun on the day of the vernal equinox. While I can’t top that, I am quite happy to bid farewell to winter; I feel like one of the little buds on the trees aching for the sun! So I usher it in very consciously with my own spring equinox rituals …

My latest spring bedroom update: A breath of fresh air!

1. Change all the bedding from winter’s heavy comforters in browns, reds and oranges to lightweight blankets in creams, greens and blues mixed with some turquoise and orange (the color of 2012) for pop! In my bedroom’s latest spring-green incarnation, I used …

• An antique quilt as a wall hanging.
• Eco-friendly organic bedding
• New sheers around my canopy bed in a hemp/silk/organic cotton blend
• Rugs in natural wool and silk

2. “Wet-wash” everything, even cashmere, instead of dry cleaning — using gentle shampoo or eco-friendly laundry detergent, and chemical-free reusable dryer sheets.
3. Go all-out with nontoxic cleaning and weed out old stuff that’s broken or no longer serves me.
4. Open the windows wide and let my home breathe in the fresh clean air. Spring is my favorite time to deeply breathe in nature’s fragrances!
5. Lighten up personally, too, by eating fresh spring foods and doing conscious breathing techniques (Nauli breath is great for detoxification), Sun Salutations, and maybe a little emotional spring-cleaning!
Happy new beginnings!
Cheryl
A little Madness in the Spring
Is wholesome even for the King.
– Emily Dickinson

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[http://blog.gaiam.com/blog/category/green-living/eco-decorating/] republished courtesy of Gaiam Life.