Yoga, training and health inspiration for you

How do you know which yoga mat suits you and your needs? It’s not an easy task to find the perfect mat that will be the companion on your journey. To find the best one for you, it’s important to look at your needs, lifestyle, priorities, beliefs and budget. But look no further! We will help you to narrow down the choices in the jungle of yoga mats. 

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Start by looking at your needs
Before choosing a mat, you need to figure out your needs. How often do you think you will use it? Are you a heavy sweater? Is it important for you that the mat is eco-friendly? Are you on a tight budget?

It’s a good idea to try out different yoga mats before you buy one. It should feel comfortable and give you a good grip as well as it should have good grip on the floor, so you won’t slip. Check out the points below to get an idea of how yoga mats differ. 

How to find the perfect yoga mat

1. The price
The price plays a big role, not only for your budget but also what kind of mat you will get. The price of yoga mats range from cheap to pretty pricey, in other words you can find a mat that will suit your budget. Nonetheless, you get what you pay for in terms of durability, eco-friendliness and quality and some providers even offer lifetime guarantee. Often cheap yoga mats don’t have a good grip and as soon as the sweat starts to poor you will start to slip. And of course, brands, logos and patterns will have an influence on the price. So take a moment to figure out what you are looking for in your yoga mat.

2. Thickness
The thickness of your yoga mat will influence how comfortable it will be to use. If it is too thin, you might find it uncomfortable for your knees. On the other hand, the lighter it is, the easier it will be for you to carry it around. A thick mat will make some positions very comfortable to perform but you might struggle for balance in other positions. It all comes down to personal preference, so consider what kind of mat suits your lifestyle. A thin mat is better if you travel or often carry it with you while a thick mat might suit you if you only use it now and then at home. The style of yoga you practice can also be a factor when finding a suitable mat.  Few examples of styles and mats:

• Ashtanga Yoga – avoid the thinner mats since you will be jumping a lot
• Yin Yoga – a thicker mat works best for Yin positions
• Kundalini Yoga – a thicker mat is perfect

3. Material and eco-friendliness
Most of the regular yoga mats are produced from PVC, but there's a wide range to choose from. Bengt Ljungquist, who has great deal of experience from producing his own yoga mats, says:
“Toxic free mats made from PVC are more eco-friendly in certain aspects considering that they are recyclable. Some rubber mats contain toxic chemicals and chemical dyes. What is important is to make sure is that the PVC mat does not contain any Phthalates. Some cheaper PVC mats often contain Phthalates to make them more flexible since it is cheaper to manufacture. More expensive mats, such as Manduka, have been tested in different laboratories to guarantee that they are non-toxic. They are more expensive, however, it’s worth the extra cost taking into account both the environment and the yogi.”

4. Texture 
The surface of the yoga mat varies from smooth to rough. The texture affects how much we slide but you should also consider what you like and what feels good against your body. Some are sticky, other harder and some have a soft touch. If you usually slide – look for a rubber, jute or cotton rug for enhanced texture. 

5. Design, brand and style
Now you have come to the final step - to choose the style, color and design you want! If you plan to keep your yoga mat for some time, you should invest in a mat you just can’t live with out rather than what feels fine for the moment – both for you and the environment.

Keep in mind that it’s better to try out the yoga mat before you buy it. Even though your friend or instructor have favorite mats doesn’t mean it will be the one for you. 

Good luck!

Deepen your practice

Check out some videos where we use different props to deepen the practice.

Yogobe Video: bu75 Yogobe Video: 7ag3 Yogobe Video: g7x9 Yogobe Video: 79108542

For more videos with props, go to the video library. 

Yoga makes you feel good – mentally and physically. You can feel the effects straight after a class when you have lowered your stress levels. After a few months you may feel that the pain in your back and neck has subsided. Scientific research has proven several health benefits of yoga, but regular yoga practice will surprise you in ways you did not think were possible! The more yoga we practice, the more benefits we discover. Find out more!

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Did you know that by practicing yoga you...
 

1. Detoxify and cleanse your body 
   Yoga oxygenates the blood and it is believed that certain poses stimulates the digestive system as well as kidneys and liver. It is further held that the twists have an especially cleansing effect whereas yoga breathing helps the oxygen to reach your bloodstream faster.
    
2. Practice patience
   Another wonderful result of regularly practicing yoga is that it helps us to let go of what will be and focus on what is now. Impatience tells us that we wish to be somewhere else and have a need to be in control of what is out of our hands. To focus on our breathing makes it easier for us to find stillness and balance, right here and now.
    
3. Balance your hormones 
   It is acknowledged that yoga is influential in creating balance in our system. In particular, the practice has a positive effect on the glands, in the endocrine system, which releases hormones into the bloodstream. Every time you work out and even in certain restorative yoga poses such as child’s pose, you will sense a calming and revitalizing influence on the adrenal glands which releases hormones, including the stress hormone cortisol. At the end of a stressful day, position yourself in child’s pose a few minutes to fully relax.
    
4. Improve your concentration 
   The mind is easily distracted and takes every chance to wander off in a daydream. Unfortunately this makes it difficult to focus and getting things done. During a yoga class you are continuously encouraged to return to your breathing and this will help you improve your concentration. Focus on your breathing, both on and off the matt and you will notice how your gradually become more attentive. 
    
5. Kindle your creativity 
   Our world has a daily impact on our creativity, may it be negative or positive. Yoga can inspire you to develop your creativity, and not only the artistic side but it can have a positive effect on your way of perceiving things and finding solutions. 
    
6. Boost your confidence 
   Yoga can be a real confidence booster. Not only does it develop our strength, balance and focus but when we witness our progress, we naturally increase our self-confidence. Challenge yourself to do the plank every morning and see what happens! 
7. Develop your intuition 
   You should trust you intuition, it's often right. If you meditate on a regular basis, it will help to still inner fears, phobias and doubts. Similarly you will be able to develop your intuition that will lead you forward rather than being led by your fears. 
    

How has yoga improved your life? 

Inspire others by posting your yoga experiences on our community and Facebook group: #BEYOGA365 

Can't wait to discover the positive effects yoga has on you? 

On Yogobe there are more than 400 videos to choose from – yoga sequences that lasts from 5 to 90 minutes. As a new member you will get 3 days of free access or become a member with no binding period on your subscription. Welcome to Yogobe!

Suggested reading

• Yoga for beginners
• Mindfulness
• Meditation

Suggested videos

https://yogobe.com/videos/dh52

https://yogobe.com/videos/57bz

 

Life works in mysterious ways, right? Today I practice hatha yoga almost every day, and share it with others: some in wheelchairs and others with bodies in varying conditions. How did I get here? How did "this" happen? In this text I share a peace of my story, from american football player to yoga teacher on wheels.

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How did “this” happen? And what is “this”? Am I referring to the “this” that was the day my toes were swollen and then within weeks my whole body was riddled in pain from inflammation and I could barely walk down the street to the subway? Am I referring to the “this” that has me requiring the use of a wheelchair for my body to feel comfortable enough to move from one point to the next? Or am I talking about the “this” which is me sharing my practice of yoga with others from said wheelchair? A yoga teacher, how did THAT happen? The answer is yes, yes to all of the above “this” moments and so much more. 

For as long as I can remember, in my mind, I knew what was going to happen next. I was going to play football, American style, helmets, shoulder pads, et al, in school. Play for a major university program and then off to the NFL. Sure, why not? Then my mind shifted to wanting to attend one of the many top music conservatories where I would excel in my craft. I was certainly going to audition and win the tuba chair in a major symphony orchestra, somewhere in the world, and have a career as a musician. Of course!

But somehow, my mind and my life didn’t ever quite align itself with what would become my current reality.

There is no way I could have said that I would teach yoga until I was doing just that, starting in 2011 at Integral Yoga Institute. I first learned about the studio in 2001 from one of my customers when I was still a waiter (that was B.W. - before wheelchair). However, it has been there, in New York City since 1966, founded by Swami Satchidananda, the Guru from India who opened the Woodstock Music Festival in 1969, who chanted OM’s and gave an opening invocation and blessing. Nestled on 13th Street in Greenwich Village, The IYINY has been thriving for 50 years. It’s kind of a big deal in the yoga world.

So as you might hear in my tone, I still carry a little bit of a New York City, “edge,” and come off a little sarcastic at times.  Please forgive me, I have a daily sadhana, a spiritual practice, that I feel allows me to relax and accept my authentic self. Even that, “ego,” thing that still carries the programming and the personality traits I have come to know so well AND even like. While I know, from my study of the yoga sutras, that my mind might be calmer, clearer, and better off with a few more adjustments, I also realize that judgment and a lack of acceptance of the, “me,” that  I know so well, won’t help me relax further into equanimity, acceptance, and self-love either. 

Who knew you could have a wheelchair yoga practice?
Every morning, that I wake up at the Integral Yoga Ashram, inside of the IY Institute, I have to give myself a little push to get to morning meditation at 6:00 a.m. Personal hatha yoga practice at 7:00 a.m. follows for me and the other resident yogis. When I first began practicing hatha yoga in a wheelchair I had no idea what I was doing or how I could even attempt to practice. Although I had taken several classes at IYINY, ‘B.W.,’ I still had no idea that one could have a chair yoga practice. I had not heard of the teachers who already taught people to practice in a chair, I did not know there were trainings and books about chair yoga…nothing. What I did know, or thought, was that I had taken enough classes that I had a general idea of how yoga was practiced and that I was going to try and imitate that from my wheelchair.

IT WORKED! HERE I AM! I am practicing hatha yoga almost every day and I even share my practice with others, or as some would say, “teach,” it to others. I share with some people in wheelchairs and share it with others who have bodies in varying conditions, from the very fit to the, slightly and extremely, challenged. Most days I am in awe wondering how I even know how to do what I do and wonder, “how did “THIS” happen?” How did I end up “here?”  “Is it too late to still be a musician?” 

Although my mind is still patterned to ask these questions, I contemplate them a lot less. Thank you yoga and meditation! Thank you Gurus and teachers, who have shared with me and others their yoga practice! I now know, and I am not sure that it is by conscious choice or not…I don’t have to, “know.” It has been a much more fulfilling, surprising, and fun, “ride,” in life to be surprised, to be in awe that I have the opportunity to practice and share yoga this way. The fact that it is while I require the use of a wheelchair and that has provided me with the ability to share with ALL others, no matter how the body looks or moves, leaves me speechless and truly grateful.  

OM Shanti

Accessible Yoga - online videos

https://yogobe.com/videos/7t6s|Introduction to Accessible Yoga|What is Accessible Yoga? Sam Rudra Swartz explains.

https://yogobe.com/videos/f5g3|Yoga Nidra class|Accessible Yoga: Yoga Nidra class for deep relaxation with Sam Rudra Swartz.

https://yogobe.com/videos/45ws|Full body asana|Accessible Yoga: Full body asana practice with adjustments with Sam Rudra Swartz.

https://yogobe.com/videos/g23z|Adapting yoga poses|Accessible Yoga: Adapting yoga poses for everybody with Sam Rudra Swartz.

Links

• Prana, does it really exist? By Simon Krohn.
• Make a long term investment in your body, by Matthew Griffiths.

Foto: Saritphotography

Shake things up, bring your practice outdoors and allow your practice to blossom. Taking your practice outdoors brings you out of your ordinary routine, out of your comfort zone which boosts your confidence and can add a creative and playful touch to your yoga. Yoga teacher Amanda Holmström shares her best tips for yoga outdoors!

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You don’t need the perfect place to do yoga, you can practice anywhere and anytime, honestly you don’t even need a mat. All you need is yourself and you will learn along the way how to work with whatever the circumstances are. By bringing your yoga practice outdoors you can begin to experience that the “perfect yoga space” actually already exists within you. By this understanding you will develop a deeper connection and ability to tap into this inner space (when you need it the most) on a daily basis, no matter where you are.

Mat or no mat? 
Practicing barefoot on the ground has a lot of benefits, especially grounding effects. For example it takes tree pose to a whole other level actually feeling the ground rooting you down into the earth through the standing leg. Feeling the grass or sand between the toes can also add a playful touch to your practice. Allow your inner child to awaken as you practice handstands for example, be playful and creative. Also allow the ground that might be uneven to work for you instead of against you, giving you more of a challenge during balancing poses!

Awaken all your sences
Pay attention not only to the breath and the pose, but also invite nature and the elements to deepen your connection with your senses. Awaken the senses to intensify your practice and allow the outer world to help you connect with the inner world. 

Change your perspective
A breeze can help you deepen your breath and gazing towards the sky in down ward facing dog can help you change perspective. Maybe experience the smell of the ocean or newly cut grass as lower down in chaturanga dansasana. 

Embrace the distractions!
Increase present moment awareness and practice none judging with what the mind sometimes experiences as “distractions”. Let the insect that might disturb you remind you not to judge, only observe. Embrace the sounds that surround you (creating the best yoga playlist ever!). Even sounds from cars or other noises can help you bring your awareness back to the moment.  

Connect with the nature
So salute the sun, connect to the earth and root down into the earth and into yourself. Allow the warmth and the light from the sun fill you up in your final relaxation pose and emanate into every cell of your being. As a final bonus after Savasana, the post-practice possibilities are endless, you're already outside and got the yoga glow going, what could be better?

Happy practicing!

Namaste,
Amanda

Video recommendations

Yogobe Video: 4s5p Yogobe Video: 57bz Yogobe Video: g7c3 Yogobe Video: 45ws

 

Do you wish you had more energy? Are you having trouble falling asleep, waking up in the middle of the night or wish you could stop overthinking in the evenings? This is the last part of a months journey with yoga teacher Amanda Holmström, where she has been sharing her best tips and guidance for better sleep and ways to recharge.

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How is it going? I hope you have started to experience some effects from your new routines! Remember that a little is better than nothing, and that a three times a week effort (or in this case, letting go of effort!) is better than nothing.

Most importantly, maybe you have begun to reflect over what works for you and what might not, creating a bedtime routine that is right for you is the most important thing and the following six steps are a general guideline which you are free to experiment with. 

1. Set a time for yourself when you wish to be in bed
2. Detox from electronics one hour pre bedtime (at the latest 10pm)
3. 3 minutes conscious breathing
4. 5 minutes yoga (or more!)
5. 8 hours of rest
6. Let go

Even though there seems to be something magical about getting 8 hours of sleep, don’t let the hours of sleep turn against you. If you’re having trouble falling asleep see if you can let go of checking the watch and counting how many hours until you have to get up. Instead, see if you can take a different approach, even though your mind might be awake you can still allow the body to rest and try to enjoy lying in bed not having to do anything. 

Let go.

That’s right, you don’t have to do anything, no planning or problem solving needs to be done at 2 am. There’s usually nothing that can’t wait until tomorrow morning and worrying is never the answer. If you have a lot of thoughts in your head that you can’t seem to get rid of, try writing them down to empty the head.

Make a commitment to let go of the day when you lie down in bed. When I turn off the light I consciously let go of the day by going through the day in my mind from the moment I woke up in the morning until now. I begin to cultivate a feeling of gratitude for all the good things and circumstances that have happened. You can cultivate this feeling of gratitude towards anything from having an energizing cup of coffee, something someone said, that the sun was shining on your way to work this morning or the challenges that help you grow. See if you can find something to thank yourself for doing as well, something to be proud of. 

And remember, right now everything is good, everything is okay. 

Thank you for joining me on this challenge to recharge this month, 

Sweet dreams and namastay in bed!
Amanda

Videosuositukset

• Viparita Karani Mudra – Kaisa Kärkkäinen
• Ujjayi - syvä kurkkuhengitys – Satu Tuomela
• Nadi Shodana - hengitysharjoitus joka puhdistaa nadeja ja rauhoittaa mieltäsi – Satu Tuomela
• Calming and Grounding Yoga Nidra Practice – Mona Anand
• Fall asleep Yoga Nidra practice – Mona Anand
• Rentouttuva hyvän yön yin – Kaisa Kärkkäinen

Lue lisää

• Recharge and improve your sleep in May 1/4
• Recharge and improve your sleep in May 2/4
• Recharge and improve your sleep in May 3/4
• Vaivu syvään uneen – Vinkkejä jooga-asennoista
• Terveelliset elämäntavat

Do you wish you had more energy? Are you having trouble falling asleep, waking up in the middle of the night or wish you could stop overthinking in the evenings? Let yoga teacher Amanda Holmström guide you through May with tips and guidance for better sleep and ways to recharge.

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We are halfway through the four-week program and this week I am introducing how yoga can be a perfect solution for investing in yourself, re-energizing and improving your sleep!

1. Set a time for yourself when you wish to be in bed
2. Detox from electronics one hour pre bedtime (at the latest 10pm)
3. 3 minutes conscious breathing
4. 5 minutes of yoga (or more!)

Instead of keeping the mental activity high in the evening by being on the phone, on the computer or planning for tomorrow, allow yourself to surrender to the soothing energies that the evening offers with yoga as a tool. 

I simply love this quote: “If you have time for Facebook, you have time for yoga”, it just nails it. By setting aside 8 minutes to your evening routine you can experience the calming effects of a breathing technique (see previous post) and what a simple yoga pose can do for you. In the evening we want to avoid any vigorous practice, but gentle yoga such as moon salutations, forward folds and shoulder stand are examples of ways to unwind and let go of mental and physical tension. 

Bedtime Yoga
According to Yogi Bhajan, if you are going to do only one yoga pose Legs-up-the-wall is the one to do due to the many therapeutic effects it has, such as calming the mind, relieving stress and anxiety, improving digestion and circulation and regulating blood pressure.

Lie on your back with your sit bones as close to the wall as comfortable and extend the legs up. Your arms can rest by your side, on your belly or above the head. Option to elevate the hips on a block, blankets or pillows so that you find a position that works for you. Close the eyes and enjoy the pose from five minutes up to 10 or 15 minutes for deeper relaxation. 

Whenever you notice that your thoughts have drifted off to whatever might have happened during the day or to worrying about tomorrow, gently bring your awareness back to your breath. Another way to practice present moment awareness is by scanning through the body to see if you are tensing anywhere where you actually could relax right now. Let go of mental and physical tension and allow time to do the work for you as you relax deeper with each exhale and visualize breathing out any tensions, stress or worries.

You can even do this pose lying in bed if you have a wall beside you to extend the legs up against!

If you wish to practice a longer sequence, click here for a bedtime yoga sequence by Eveliina Hanski. Remember that this is a time for letting go and relaxing, so see if you can let go of temptations of reaching further or striving for results and instead surrender to what is. 

More tools for calming an overactive mind, wandering thoughts and how to let go coming up next week!

Snooze better with a calm body and a calm mind. Namaste,
Amanda

Videosuositukset

• Viparita Karani Mudra – Kaisa Kärkkäinen
• Ujjayi - syvä kurkkuhengitys – Satu Tuomela
• Nadi Shodana - hengitysharjoitus joka puhdistaa nadeja ja rauhoittaa mieltäsi – Satu Tuomela
• Calming and Grounding Yoga Nidra Practice – Mona Anand
• Fall asleep Yoga Nidra practice – Mona Anand
• Rentouttuva hyvän yön yin – Kaisa Kärkkäinen

Lue lisää

• Recharge and improve your sleep in May 1/4
• Recharge and improve your sleep in May 2/4
• Vaivu syvään uneen – Vinkkejä jooga-asennoista

Photo taken by Saara Oinonen at Wasa Yoga Center

Do you wish you had more energy? Are you having trouble falling asleep, waking up in the middle of the night or wish you could stop overthinking in the evenings? Let yoga teacher Amanda Holmström guide you through May with tips and guidance for better sleep and ways to recharge.

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​I hope you are still with me on detoxing from electronics one hour before chosen bedtime? If not, don’t worry, there is no such thing as failure! Creating new habits and breaking old ones takes time so be gentle with yourself. As every day is a new beginning, every evening is of importance. Begin today and add a breathing technique to your routine to lower stress hormones and tap into the parasympathetic nervous system.

1. ​Set a time for yourself when you wish to be in bed
2. Detox from electronics one hour pre bedtime (at the latest 10pm)
3. At least 3 minutes of conscious breathing

Breathe, but how?
Throughout the day one nostril is more dominant than the other one which automatically alternates after a two-hour period. The right nostril is associated with the sympathetic nervous system, keeping us focused, energized and alert and the left nostril is associated to the parasympathetic nervous system, responsible for relaxation, digestion and healing. 

Try left nostril breathing to tap into the parasympathetic nervous system, a breathing technique that in Sanskrit is called Chandra-Bhendi. Chandra translates to moon, which represents cooling energies. 

1. Start by sitting in a comfortable position and block the right nostril with the right thumb with the palm flat, fingers pointing up. 
2. Close the eyes and begin to breathe deeply in and out through the left nostril. 
3. Allow the exhalation to be longer than the inhalation.
4. Count as you breathe (especially helpful if the mind is restless to center yourself). 
5. Inhale to a count of four and exhale to a count of eight 
6. Give your breath your full awareness, experiencing every breath with curiosity. 
7. Continue for at least three minutes before slowly lowering down the right hand, begin to breathe normally again and experience the cooling effects of the practice.

If you wake up during the night and have difficulties falling asleep again, try sitting up in bed for a couple of minutes to practice left nostril breathing, before lying down on your right side to enable the left nostril to be open and dominant. 

You can also check out Satu Tuomelas videos for Nadi Shodhana and Ujjayi Breathing for more inspiration!
Surrender into cooling moon energies. Bedtime yoga and strategies for letting go of the day coming up, so stay tuned, stay rested.

Namaste, 
Amanda

Videosuositukset

• Ujjayi - syvä kurkkuhengitys – Satu Tuomela
• Nadi Shodana - hengitysharjoitus joka puhdistaa nadeja ja rauhoittaa mieltäsi – Satu Tuomela
• Calming and Grounding Yoga Nidra Practice – Mona Anand
• Fall asleep Yoga Nidra practice – Mona Anand
• Rentouttuva hyvän yön yin – Kaisa Kärkkäinen

Lue lisää

• Recharge and improve your sleep in May 1/4
• Vaivu syvään uneen – Vinkkejä jooga-asennoista

Photo taken by Saara Oinonen at Wasa Yoga Center

Do you wish you had more energy? Are you having trouble falling asleep, waking up in the middle of the night or wish you could stop overthinking in the evenings? Let yoga teacher Amanda Holmström guide you through May with tips and guidance for better sleep and ways to recharge.

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We sleep about one third of our lives and the quality and amount of sleep we get is a foundation for optimal balance and well-being. According to research one of three women and one of five men experience suffering from sleeping issues and speaking from experience Yoga and its sister science Ayurveda offers many tools to improve sleep. During these upcoming weeks I will share practical tips for you that I have found helpful, so join me in this 4-week program to, step by step, create a routine to wind down and recharge!

Create a bedtime routine
Most of us had a bedtime when we were children and from a yogic point of view, we still benefit from having a routine as adults! Ayurveda recommends finding an appropriate time to go to bed, sometime between 9.30 and 11 pm. 

Due to the fast-paced lives we live, constantly being online and expected to be available, 40% of women and 35% of men suffer from stress, which of course has an effect on our ability to wind down and relax. 

Try shutting down electronic devices around you one hour before you go to bed in order for the relaxation hormones to kick in and see what effect it has on your ability to wind down. So instead of keeping your phone by your bed and scrolling through Instagram that one last time (guilty as charged) or watching television right before bedtime, are you with me on detoxing from electronics one hour before going to bed this month?

1. Set a time for yourself when you wish to be in bed
2. Detox from electronics one hour pre bedtime (at the latest 10pm)

What to do instead? you might wonder. Well, the last hour you are awake is a time for you to take care of yourself and nourish your mind, body and soul. Create a bedtime routine that you enjoy, for example read a book, drink a cup of calming herbal tea, practice gentle yoga, write in a journal, do breathing exercises or take a bath. Information and practical tips on breathing techniques, bedtime yoga and how to let go to calm down are coming up soon, so stay tuned.

Good luck and stay committed to your decision to unplug, rest and reset! 
Amanda

Videosuositukset

• Ujjayi - syvä kurkkuhengitys – Satu Tuomela
• Nadi Shodana - hengitysharjoitus joka puhdistaa nadeja ja rauhoittaa mieltäsi – Satu Tuomela
• Calming and Grounding Yoga Nidra Practice – Mona Anand
• Fall asleep Yoga Nidra practice – Mona Anand
• Rentouttuva hyvän yön yin – Kaisa Kärkkäinen

Lue lisää

• Recharge and improve your sleep in May 2/4
• Vaivu syvään uneen – Vinkkejä jooga-asennoista