Saucha, the art of cleanliness, is a crucial aspect of a yogic lifestyle that encompasses physical cleanliness, mental and emotional purity, and environmental cleanliness. It is the foundation for all other practices in yoga and is essential to achieving a balanced and harmonious existence. By cultivating cleanliness, we create a strong foundation for our physical, mental, and emotional well-being, and improve our overall quality of life. Incorporating Saucha into our daily routines can be simple and effective, and can help create a cleaner and healthier lifestyle for ourselves and for the planet.
Read MoreMorning Rituals for a happy heart and soul
How we start our day reflects the energy that we will be inviting in for the whole rest of our day ahead. Perhaps you can remember a time when you have woken up, checked your phone or emails straight away and became instantly stressed or agitated which then carried through for the whole rest of the day with many things going wrong. Whereas I’m sure you can remember a time where you woke up and had a beautiful and nourishing morning which then went on to lead you to having a beautiful and fulfilling day ahead. So as you can imagine, it is so important to begin our day with morning rituals which invite in the energy of calm, gratitude and flow in order to live each day in alignment with the expression of our Highest Self.
Things to avoid in your morning routine:
Checking your phone/social media/emails
Drinking stimulating substances (coffee/energy drinks)
Eating sugary and processed foods
Watching/consuming the news or other forms of media
Leaving your bed unmade & leaving mess to deal with later
Morning Ritual Ideas:
Here are some morning ritual ideas which will help to nourish your heart and soul and allow your day to start off from a place of softness and alignment, which can be energetically carried through the rest of your day. You may not have time or even want to do everything on this list, but we can suggest choosing the ones that resonate with you best and then incorporating the into your daily morning routine.
1. Tongue Scraping
Tongue scraping is an ancient ayurvedic technique that has been used for thousands of years as a way to remove any toxins that have accumulated on the surface of your tongue. Overnight as you sleep, the body is working hard to remove these toxins which are then collected as a white coating over your tongue. In ayurveda they believe that it is very important to scrape away this toxic layer before you consume any liquids, so that you are not allowing the toxins to reenter into your system. You can do this through a method called ‘tongue scraping’, which is using a metal tongue scraper (or a teaspoon works just as well), to remove this coating. You can scrape your tongue and then wash away the white residue, and continue this process around 5-10 times until this layer has removed.
There are a number of scientifically proven benefits associated with this practice, such as:
Improves sense of taste
Enhances oral hygiene
Removes bacteria
Reduces bad breath
Improves overall health
Prevents cavities
2. Warm Lemon Water
After you have removed any toxins from the mouth through the tongue scraping, now is the time to cleanse your digestive system for the day ahead with a warm and nourishing glass of lemon water. Drinking warm lemon water every morning helps the body to maintain its natural pH balance and helps to boost the immune system through its rich source of vitamin C. Other beautiful benefits include:
Helps to fight infections with its powerful antibacterial properties
Maintains digestive health
Flushes toxins out of the liver
Reduces joint and muscle pain
Increases the metabolic rate
3. Gratitude Journaling
A bit of a fun way that you can incorporate gratitude into your daily life is to have a gratitude jar or box. You can find an empty jar or box and decorate it as you desire so that it looks pleasing to you. Once you have your gratitude container, the idea of this is to write down a gratitude statement on a piece of paper and add a new statement into the jar or box everyday. Then by the end of the week or the end of the month you can take out all of the statements and read out everything that you have been grateful for over that period.
There has been an incredible amount of research on the healing benefits of regular gratitude practice. This can often take place in the form of gratitude journaling, where you can start your day with writing down three things you’re grateful for and why. When you allow yourself to tune into the resonance of gratitude, you will recognise more things that you are grateful for throughout your day. This attitude of gratitude shifts you away from a mentality of lack and fear, and into the vibration of love and appreciation.
4. Dream Journaling
Writing down your dreams when you wake up, is a beautiful way to boost your levels of creativity, and connect more to the messages of your unconscious mind. Writing down your dreams can also be a very therapeutic process, which can help you to process the experiences and emotions which you’ve had in your waking life which is often played out in the dream space. Research has also indicated that dream journaling helps to improve memory recall and strengthen the immune system.
5. Digital Detox
A digital detox is a complete break from technology and all media outlets. This includes checking your phone, social media, watching the news etc. Typically a digital detox may be for a prolonged period of time. However we understand that with the world that we live in, this usually isn’t possible. However it is definitely possible and attainable to have a digital detox every morning. This means waking up and not checking your phone or emails straight away. It would look something like waking up, practising a few of your nourishing morning rituals, having breakfast, having your shower and getting ready for your day. Only when you are ready and you have done everything you needed to and have established the right energy for the day, then you can consciously check your phone or emails when needs be. We would also very much recommend taking a digital detox before bedtime too so you can ease yourself into sleep without your stress response being triggered by the notifications and the blue light.
If you want to find out more about starting a digital detox, check out our previous blog post: https://www.heartandsoulretreats.com.au/blog/digital-detox
6. Pranayama
Connecting to the power of your breath is a beautiful way to start the day, as it helps to connect you to your prana (your lifeforce energy), which can leave you feeling grounded throughout the rest of your day. Pranayama in sanskrit means to control your life force energy, which can be done through a variety of different breathing techniques which the ancient yogis have practised for thousands of years. There a number of amazing benefits associated with practising pranayama, such as:
Decreased levels of stress
Improved quality of sleep
Increased levels of mindfulness
Reduced high blood pressure
Enhanced cognitive performance
Improved lung capacity
Regulates subtle energy in the body
Helps to clear away stagnant energy and blockages
7. Yoga
A regular morning practice of yoga can help you to start your day with a positive flow of momentum. A yoga practice can help you to feel centered, calm and grounded so that you can move throughout your day within a more balanced state of mind. You are also allowing an increased level of prana (lifeforce energy) to flow within your energy field, which will help you to feel more connected to the wisdom of your Higher Self. Which will help you to respond instead of reacting to stressful situations that you may face throughout your day. Other wonderful benefits of a regular morning yoga practice includes:
Helps to regulate your sleep rhythm and balance your hormones
A great caffeine alternative to provide energy throughout the day
Prevents injury and an achy body throughout the day
A more dynamic practice will help to boost your metabolic rate
Helps to build a healthy and consistent routine
We hope you have enjoyed these morning ritual ideas for a happy heart and soul. Let us know in the comments which rituals resonate with you best.
Staying in balance: The power of mindfulness
Mindfulness is the practice of cultivating more awareness and being conscious of the here and now. There are many benefits to developing your own mindfulness practice, including improved physical health, reduced stress levels, better sleep and overall greater wellbeing. Meditation can be a helpful tool to develop a more mindful lifestyle. But what do you do with the other 90% percent of your day? If your only mindfulness practice consists of 20 minutes on a meditation cushion, but stops the moment you get up, you will not notice much of a difference in your general sense of wellbeing. Luckily, there are many ways in which you can incorporate mindfulness in your daily life, and we have gathered 5 easy practices here for you.
1. Mindful Morning Routine
Starting your day off right can make a huge difference in the way you feel throughout the day. Begin your morning with some quality you time to set yourself up for an amazing day. Make your space sacred, burn some incense, light a candle, and make yourself a cup of tea. Get into a comfortable seated position and take 10 deep belly breaths. Scan your body up and down, feeling into every body part. How is your body feeling today? Can you notice any stiffness or stuck energy? Breathe into it and acknowledge how you feel. Once you have a good idea of how you are today and you feel grounded, it is time to set your intentions for the day. What do you want to achieve or cultivate today? It can be as simple as being present and calm throughout your day.
2. Mindful Eating
A big part of our daily routine is preparing and eating food. If we can cultivate more mindfulness into our relationship with food, we can create greater awareness of our eating habits and enjoy the process of preparing and eating food much more. One of the ways through which we can start a mindful eating practice is by taking more time for the whole process and including all the senses: seeing, smelling, feeling, hearing and tasting. Additionally, expressing gratitude for our meals and all the ingredients can inspire greater awareness. Do you want to know how to do this exactly? Read about mindful eating practices, tips and follow a guided mindful eating practice, all in our article on ‘Mindful Eating’.
3. Mindful Movement
One of the benefits of mindfulness is developing a better mind-body connection. Being in your body is grounding and makes you feel connected to yourself, to mother earth, and to other people. One way of incorporating this into your daily life is to ask yourself every couple of hours: ‘How is my body feeling?’, ‘What emotions am I experiencing?’. You can set a reminder on your phone to do a body check-in as often as is convenient for you. This way you will practice being in your body regularly. After a while, it will become natural for you to do this without any incentive to do so. Other ways of cultivating mindful movement is by:
Going on walking meditation,
Joining or doing your own ecstatic dances,
Practicing body-scan meditation.
4. Mindful Reflection
When you become more present in your daily life, you will notice more of your habits and thought patterns that you might find to be confronting. The challenge is to not judge yourself or get stuck in the loop of the ego, but rather observe without judgment and attachment. Before you can change anything, you must accept it to be true. You can never change anything you do not accept to be true. That is like trying to move an object that isn’t there. How will you pick it up and where will you put it if you don’t know where it is, to begin with? Therefore, a daily reflection practice can be a valuable addition to your daily mindfulness practice, so you can work through whatever you become aware of. One way of doing this is by journaling. If you feel resistant towards journaling, maybe you can let go of your expectations of what journaling is or should be. Here are just a couple examples of unconventional journaling:
Daily emotions: write down the 3 main emotions you felt during the day,
Drawing: draw yourself, anything from your day or anything that comes up,
Gratitude journaling: read our full article here for more information.
Article Source: https://www.heartandsoulretreats.com.au/blog/5-easy-mindfulness-practices-for-daily-life
The Art Of Allowing: Why You Need To Stretch More
The benefits of stretching go beyond the physical side. Explore why allowing the body and mind to loosen and melt can also become an emotional and spiritual practice on its own.
We Are Our Bodies
Perhaps one of the most pervasive modern beliefs is that we merely inhabit our bodies, rather than being them, as though our physical forms were mere vehicles to carry our more important souls, minds or personalities. A consequence is that we treat our bodies like any other material object in the world—something to be manipulated, changed or handled in just the same way as a car or kitchen appliance.
And so we find ourselves with the “no pain no gain” mantra—or more generally, a relationship to our bodies that’s based on force. We assume that the body needs to be whipped into shape, controlled, or molded into the correct form through discipline and effort. We prize the mental toughness needed to foster strength and physical fitness, associating active vigor with goodness, and relaxation and release with being weak or lazy.
Nobody can deny the beauty of a strong, resilient physique. And physical prowess is an undeniably wonderful thing. But what about the other side of the coin? The silences are as important to music as the played notes; in the same way, the passive, still and yielding body is as important to our wellbeing as active effort—maybe even more so.
The Benefits Of Stretching
Rather than simply tacking on a random stretch before or after a workout, the patient and deliberate relaxing of the body can be art all on its own. To balance an overly active, forceful attitude to the body, we can make room for a completely different approach: one of complete allowing.
Instead of tightening, the body is loosened to let go of tension. Instead of focused, effortful action towards a goal, the body is allowed to melt, to simply be what it is. Sadly, many health-conscious people deplore the idea of softness in the body—we want to be toned and controlled. Even when we stretch we might be tempted to rush the process and yank and pull ourselves through it, competing with the person on the yoga mat beside us to see who’s winning the flexibility competition!
But the benefits of stretching are not limited to the physical. Rather, stretching encourages a fuller, more balanced relationship with the body based on awareness and receptivity. Stretching can be a gentle emotional and even spiritual practice, right in the here and now.
Why Stretching Is So Good For You
In the following, we will be delving into the diverse benefits of stretching for body, mind and soul.
1. Stretching encourages you to listen to your body
Unless you’re in pain or ill, how often do you pay your body careful, compassionate attention? Are you tuned into all the little flutters of your senses, your heartbeat and breath, your posture? In an abstract, mechanised world, it’s easy to dismiss the body, taking for granted that it will tick along regardless of the punishment we throw its way, or the demands we place on it despite its fatigue.
One of the benefits of stretching, however, is that you start a conversation with your body. No longer just commanding it, you consciously listen, respecting what your physical being is asking for. Stretching fosters more masterful bodily awareness and integrity, alerting you to small problems before they become big ones.
2. Stretching reminds you to take joy in your physical form
How much of the day is spent lugging the body to and fro, pushing it into one activity after the other, like it’s nothing more than a pack mule meant to serve? But the body is an exquisite gift—and you’re meant to enjoy being alive in it! It’s easy: when you stretch, you feel good.
Doesn’t it feel marvellous to release and let go? Isn’t it delicious to fully own your arms and legs, to savour a stretch right from the base of your spine to the tips of your fingers? We are not machines. Stretching reminds us to enjoy the sensation of life, relishing every living, breathing inch of our physical experience.
3. Stretching releases blocks and tensions
The next time you’re in a bad mood, notice whether you’re unconsciously holding your breath. Are you also clenching some other parts of your body?
Deliberately loosening and inviting yourself to open has the remarkable ability of letting a negative mood flow on. Many of us are chronically tight and anxious, clinging to resentments and worries just as we hold onto stiffness and rigidity in the shoulders, neck and back. You could talk about trauma, anxiety or sadness in therapy for years—but physically stretching out permits your body to process these emotions, too.
Stretching Is Always Available To You
Unfortunately, the body sometimes gets a raw deal, being demoted to the last place on life’s priority list. Even those who cherish their health and wellness may nevertheless take a harsh and punishing stance to their physical form, only engaging in order to contain, constrict or control the body.
Thankfully, stretching is an antidote. And it’s available to you right now and in every moment. To have a body is beautiful—be calm, accepting and maybe even celebratory of this fact! Practice the art of allowing. Gracefully let the body be. You are always invited to open up and let suppleness and ease take the focus for a while.
Daily stretching can be a profound spiritual practice that teaches us to let go, to loosen up (physically and figuratively!) and humbly soften to our experience, without force and without expectation.
Article Author: Isabelle Pikörn
Article Source: https://insighttimer.com/blog/benefits-of-stretching/
How to sync your yoga practice to the phases of the moon
Just like the moon flows through phases, ebbing and flowing with the tides of nature, humans also move in cycles. Throughout a day, week, month and beyond, our energy, bodily functions and emotions are constantly wavering. Yet, in a linear society that favours repetition and routine, our true nature is often ignored in a bid to meet expectations of consistency. All too often we disconnect from the cycles existing both outside of and within us, but the moon is a constant reminder to re-connect.
Connection lies at the core of yoga, which is why it is the perfect practice to tune into nature and honour inner/outer cycles. Syncing your practice to the phases of the moon is a good way to not only cultivate cyclic awareness but to find compassion, acceptance and space. The moon offers clarity on when to retreat and draw energy inward and when to outwardly express. Synching moon flows to these energies can offer a powerful energetic alignment.
Yoga classes for each phase of the moon
New Moon
When the sky is at its darkest, it presents a call to dive within. As the moon darkens her light to re-charge, she encourages us to mirror her efforts by lowering our outward expression. Displaying a blank canvas, it’s an opportunity to fill the space with new beginnings. Connect to the heart space to set intentions on what you want to invite into the next moon phase.
Theme: honour your needs, slow down and rejuvenate.
A New Moon yoga practice, calls for you to seek ease. You may find that your energy is lower and emotions are heightened, offering an opportunity to rest and reflect. Practices that draw energy inward, encourage reflection and prioritise nourishment suit best. Yin, heart-opening flows and self-care rituals mirror the moon’s energy and cultivate inner-awareness.
Waxing Crescent
As the sun slowly creeps closer to the moon, its illumination becomes visible once again in the form of a crescent shape.
When the moon is waxing, it’s building energy and outward expression. It presents an opportunity to take the intentions that were set at New Moon and turn them into reality.
Theme: action, play and energy.
With the slow build of the moon’s energy, the tempo of our yoga practice can begin to increase. It is a good time to sync with the flow of the moon with a Vinyasa class that is both energising and challenging, and has a hint of play. Just as the moon’s illumination is light, we want our yoga practice to be too.
Waxing Gibbous
Before the moon reaches fullness – its complete state – the Waxing Gibbous presents an opportunity to form our own completions. It’s a time to root our New Moon intentions into reality. This is the phase of doing; it’s the time to get things done and the moon offers an extra boost to help us do exactly that. That being said, it’s also a time to root and ground, to ensure that the ‘doing’ is coming from a place of intention.
Theme: rooting, doing and completing.
During the Waxing Gibbous, you may feel a little ungrounded. There is an element of rush in the moon’s energy at this time that often leads to feeling disconnected. Whilst energy is still heightened, it’s wise to practice flows that guide with grounding. It’s still a phase that lends well to Vinyasa, but try to choose a practice that has an earthy, focused element to the flow.
Full Moon
The build-up to the full moon can be intense and a little chaotic. When it finally reaches its peak, it’s time to take a long exhale and release all that didn’t serve you throughout the waxing phases. Take stock of any resistance in your attempts to meet intentions and use the power of the moon’s bright illumination to let go. Here, the moon shines her light bright on the shadows to illuminate all the energy, habits, mindsets and people that are no longer in alignment.
Theme: grounding, releasing and shadow-work.
Whilst the brightness of the moon appears to convey heightened energy, the full moon can actually be an opportunity to stop. Energy has built to its peak and may start to burn out. This is a good time to practice flows that are grounding and releasing, as well as pranayama that offers deep cleansing.
Waning Gibbous
After the intensity of the Full moon, the moon slowly starts to retreat. The crops sown in the New Moon are now experiencing full abundance, making this a time of gratitude and love. It’s a time to be thankful for all that is present and to give back. Use this as an opportunity to perform loving acts of kindness as a way of showing true appreciation for all that is around you.
Theme: gratitude, presence and kindness.
This is a beautiful time to slow the energy of your practice down and connect within. To mirror the moon’s energy, practice heart-openers, gratitude meditations and poses that support the lung meridians.
Waning Crescent
The moon is finally welcoming surrender. Her light is withdrawing and her outward energy is diminishing. As the moon draws in darkness, shadows emerge and there is an opportunity for one final release. Energy here is likely to be lower and there will be a call to dive deep within. Honour the moon by resting and restoring. Try to empty your diary, find plenty of time to yourself and make your primary focus nourishment.
Themes: Restore, rest and self-love.
Here the moon is inviting you to slow your practice down. Surrender to the stillness and invite in tenderness. This is the perfect time to practice Yin, calming pranayama and compassion meditations.
Article Author: Ekhart Yoga
Article Source: https://www.ekhartyoga.com/articles/practice/how-to-sync-your-yoga-practice-to-the-phases-of-the-moon
How yoga can help improve your gut health
A healthy digestive system is integral to living a balanced and wholesome life. The gut plays an essential role in a variety of functions throughout the body, and when undernourished and out of balance, the gut can contribute to a number of health conditions.
Some of these health issues include:
Mood disorders (anxiety and depression)
Autoimmune conditions
Irritable Bowel Syndrome
Fatigue
Skin conditions
Allergies
Headaches and migraines
Weight gain
Hormonal Imbalances
Poor nutrient absorption
Bloating, constipation or diarrhea
Joint pain
How yoga benefits the gut
A healthy lifestyle has the potential to profoundly benefit our gut health and act as a preventative measure to many illnesses. Yoga, in particular, is a great way to begin this journey where it can heal our microbiome through stress reduction, gentle exercise and in aiding digestion.
Stress Reduction
The gut is so important in regulating stress responses in the body, where it is involved in the production of neurotransmitters in the brain such as dopamine, and GABA, as well as the regulation of other hormones. The microbiome is highly sensitive, where it can be thrown off of balance when hormones are produced to signal that the body is in stress, be it mental or physical. Yogic breathing and meditation has been researched to activate the parasympathetic nervous system which clears stress responses within the body, thus restoring the health and balance within our gut.
Increases microbiome diversity
Consistent exercise is correlated with higher levels of microbiome diversity as well as the amount of healthy strains of bacteria within our gut. As a gentle exercise practice, yoga has the potential to support a flourishing and diverse microbiome.
Aids with Digestion
Ayurveda, the oldest healthcare system in the world and the sister of yoga, believes that a healthy digestive system is vital for optimal health. Specific asanas can promote “agni” (our digestive fire) to facilitate digestion as well as cleanse and release toxins within the body. Certain asanas can also act as a massage for the internal organs as well as improve oxygenated blood flow to a variety of organs and lower blood pressure.
TOP 5 ASANAS TO HEAL YOUR GUT
Peacock
Yogi masters have been quoted to say that if you practice this pose regularly, it doesn’t matter what you eat. This pose places pressure and cuts blood flow to your stomach, liver, intestines, kidneys and spleen. Not only does this increase the digestive fire, but once released, fresh oxygenated blood flows to the organs, reducing the production of toxins in the intestine thus improving function. This is the perfect yogic detox pose!
Revolved Crescent lunge or Seated Twist
These poses aid in digestion, where pressure from the twist is applied to the organs. This facilitates with digestion of fluids and foods, as well as the release of toxins, and helps eliminate waste.
Shavasana
This is the perfect stress reduction pose to activate the parasympathetic nervous system, and keep your gut happy and stress free to restore balance within the rest of the body.
Bow Pose
This stimulates digestion by rocking forward and backwards on your belly, and also provides a massage to the internal organs. This also increases blood flood flow, oxygenating and revitalising the digestive system.
Sun Salutations
These are great in stimulating the digestive fire, as a few sun salutation combined with inhalation and exhalation of breath, produce heat in the abdominals, facilitating detoxification and digestion.
Article Author: Sofia Poggi
Article Source: https://www.powerliving.com.au/blog/here-is-how-yoga-can-improve-your-gut-health/