5 Top Yoga Poses to Build Strength

A weak body can neither get any work done nor has a strong immune system. Eating healthy only solve the problem partially. A regular yoga practice can go a long way in making the body strong and flexible.

Boat Pose

You need a strong core to do the Boat pose and the asana strengthens your core further. Sit on the ground by putting the hands on both the sides of your buttocks. Now sit on the buttock by leaning towards the back and stretch your legs out in the front. Lift your legs up at an angle of 45 degrees to the ground. Keep your spine straight and the lower abdomen flat. Raise your hands up to the knee such that they are parallel to the ground.

The Boat pose tightens and strengthens the core muscles of the abdomen and back as well as hip flexors. It also improves prostate, kidneys, thyroid, and intestine health.

Goddess Pose

The Goddess Pose enhances both strength and stamina. It allows the muscles to be stretched and toned.

Stand in mountain pose, and focus on your breathing. Keep your feet apart and sideways. Bend your knees and lower your hips up to the height of your knees. Keep your arms at shoulder height in the namaskar mudra such that your fingertips are pointing upwards. Maintain this position for 30 seconds. Repeat.

Bridge Pose

This yoga pose stretches the neck, chest, spine, and hips. It boosts blood circulation by strengthening back, buttocks, and hamstrings. The bridge pose reduces stress and depression, and improves lungs, thyroid and abdominal organs’ health. Lie down and bend the knees. Then try raising your buttocks so that your thighs are parallel to the ground. Your body now makes a bridge-like pose. Maintain this pose for 30 seconds or more.

Triangle Pose

The Triangle Pose enhances strength and flexibility by working the legs, hips, muscles around the knee, ankle joints, hamstrings, calves, chest, shoulders, and spine.

Stand straight with your legs apart in a triangular shape. Bend on the right side and try to touch the right foot with right hand while keeping the other one raised upwards. Repeat on the other side.

Plough Pose

The Plough pose stretches the muscles in your lower back and neck. It also facilitates the release of stress and tension.

Lie down facing to the sky. Stretch your arms wide on your sides. Slowly lift your legs overhead and then place them on the back of your head. Lift your back so that your feet can move farther away from your head. Your hands and the stretched shoulder blades will support your upper back.

To learn more about private yoga training and group fitness classes, get in touch with the leading stress coach in San Francisco, California, The Big Yogi, Nick Palladino, at [email protected] or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose.

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

5 Yoga Poses to Manage and Prevent Stress and Tension

How do you de-stress? Wine, ice-cream, crystals? Do you look for external solutions like so many others?

Fortunately, Yoga works from within. It allows you to relieve stress and tension in both mind and body while making you more resilient to prevent it in the future.

Here are a few yoga poses that have an incredible ability to rid you of stress.

Eagle Pose

This yoga pose makes you focus on a single point, which is a great way to manage stress. It can also help to relax your body by loosening the muscles of the shoulders and hips, where tension usually accumulates.

Standing Forward Fold

This pose can calm a busy mind, restore balance in your nervous system, and promote calm and peace. In terms of energy, it balances the sacral chakra of the body which prevents fluctuating and excessive emotional energy.

Child’s Pose

When we’re exhausted all the time, our adrenal glands go into overdrive, causing burnout. Child’s Pose soothes the adrenals, and practicing it regularly can calm your mind.

Thunderbolt Pose

This pose has an excellent calming effect on the body and mind. It is also excellent for the digestive system, so if you experience acidity and incontinence due to stress, this pose can be a great help. The thunderbolt pose can also help you sleep better, releasing any stress you may have accumulated during the day.

Reclined Bound Angle Pose

This pose can help you release stress and tension through the hips, inner thighs, and groin. It allows you to surrender to the moment and let go.

To learn more about mindfulness meditation and yoga classes, get in touch with the leading stress coach online in San Francisco, California, The Big Yogi, Nick Palladino, at [email protected] or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose.

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Yoga as Stress Management Training

Yoga is one of the most ancient practices of self-development. Its methods include ethical discipline, physical poses, breath control and meditation. While it originated in the East, it’s now extremely popular in the US, UK and other countries of the West.

The fact is that many organizations now understand the benefits of yoga in keeping their workforce more relaxed, healthy and innovative. A little yoga in the morning or even during the lunch break can reduce stress and increase productivity. The practice of yoga includes poses and stretches while keeping breathing slow and controlled.

Yoga for Stress Management

The mind naturally calms down when the body relaxes. This is how Yoga is able to help you achieve stress reduction and a sense of well-being.

Several mechanisms in yoga can minimize your stress levels. Practicing yoga lifts your mood, allows for increased mindfulness and by increasing self-compassion. Mood improvement allows us to be more focused on the present and encourages us to give ourselves a break from worrisome thoughts.

Yoga utilizes various techniques for stress reduction –

  • breathing exercises
  • stretching exercises
  • fitness programs
  • meditation practice
  • guided imagery

Yoga classes and training is wonderful for beginners. A Yoga guru or master will help you learn the correct poses and postures. Those who have yoga as a regular part of their lives report less stress and higher overall well-being.

To learn more about yoga for stress management training, get in touch with the leading life coach in San Francisco, California, The Big Yogi, Nick Palladino, at [email protected] or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose.

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Benefits of Combining Yoga and Meditation Together

When yoga and meditation is performed together, it strengthens mind and body connection and improves the overall fitness and wellbeing. Many forms of yoga and meditation involve physical sequences which use controlled breathing throughout the session. When both yoga and meditation are performed together, the benefits are as follows:

  • Improving your ability to manage stress better. When yoga and meditation are performed together, not only is your body receiving the benefits of deep poses but your mind also is also focused on what you are doing and feeling.
  • It improves the flexibility of your body that can be plagued by sedentary jobs where people sit for hours for the majority of their day.
  • Both yoga and meditation are great for strengthening and providing emotional boost. With yoga and meditation, you will be feeling grateful for your life and time which is essential for feeling good about oneself.
  • Yoga encourages you to have a good diet and eliminate things that are bad for your body. Meditation keeps you aware of what you are eating so that you do not mess up with your diet.
  • The most important benefit of practicing yoga and meditation together is that it enhances your overall health both physically and mentally. Diseases that are related to anxiety, stress, and stiff body tissue are eliminated by practicing yoga and meditation. When combined together, yoga and meditation can help you learn how to relax your body and become self-aware.

If you enjoyed reading this, you might also want to try yoga and meditation together. The Big Yogi offers best yoga meditation center in California. Visit our website https://thebigyogi.com/ to book your class today.

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Best 3 Yoga Practice Tips

Have you recently started a Yoga Practice or do you feel your yoga practice has hit a plateau? Here are 5 quick and easy tips to improve your Yoga practice.

Don’t Rush

Make time for your Yoga class or practice. Do not rush into the practice without giving yourself enough time to prepare. Give yourself a breather as you take time to change and unroll your yoga mat. Take a few minutes before you begin, stay calm and shift your focus inwards.

Expect Nothing

This may have surprised you but keep your expectations in check. There may be days when you surpass your expectations in a challenging pose but there may be days when you simply can’t. Our bodies are reflections of our mental states, beliefs and several other things going on in our lives. So, keep your expectations low. As your practice grows stronger, achieving and holding poses will become easier.

Follow Your Teacher

Your teacher is a teacher for a reason. Many people tune out once they become comfortable with a pose! Your teacher’s comments or suggestions can serve as incredible feedback to improve your practice or take it to the next level. Skilled Yogis, such as Nick Palladino in San Francisco, don’t teach yoga poses, they teach students how to be in yoga poses.

For mindfulness at work and private yoga classes, get in touch with the leading stress coach online in San Francisco, California, The Big Yogi, Nick Palladino, at [email protected] or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose.

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

8 Steps To Developing an Amazing Meditation Practice

Over the next paragraphs, this blog will teach you 8 foundational steps to creating a sustainable and effective mediation practice. I’m going to sort through a lot of fluff that is out there around meditation and demystify it at the same time.

Much of this is  a commentary on thoughts from Swami Rama‘s book “The Path of Fire and Light” which outlines how to develop a meditation practice with the following 8 distinct steps.

Swami Rama just brushes over these steps, so it seems more like he’s giving a general skeleton and its the practitioners job to go put it to the test and figure it out for themselves.

Luckily for you, I’ve distilled much of it down. But, remember, meditation is the practice of self study. There is no substitute for that.

Read more

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

The Enlightenment Complex: 5 Ways to Get Enlightened Faster!

You have to give it all up,” my new teacher reiterates many times during a story he tells me about waking up.

Labels. Limitations. Attachments. Expectations. Fears. Doubts. Judgments. Desires.

They are all obstacles to enlightenment. They are all obstacles to freedom.

I do not resist his word because I know that it is true. Not because he says so. But because I Know so.

The path to enlightenment is a trap.

Read more

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Yoga and Weightlifting: Drop the Dogma and Just MOVE!

I get a lot of flak for being into yoga and weightlifting.

Yogis tell me that weightlifting hinders one’s practice because it is aggressive and decreases flexibility. Other teachers scoff at me for not being a “purist.” Students assume that I teach power yoga because I wear athletic clothing, work as a personal trainer and own a gym.

On the other hand, weightlifters tell me that yoga is for women. Men decline to train with me because they say that a yogi could not push them as hard. Other trainers agree that I attract mainly female clients because I am also a yoga teacher.

I used to believe them. Not only did I separate yoga and weightlifting, but I also ranked them. I stopped lifting weights for several years because I deemed it less sacred than my yoga practice. I even argued with my father that yoga was better than weightlifting.

Read more

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Release Your Past Through Yoga

Yoga poses are intoxicating. The shapes are mesmerizing to witness. They even can be fun to achieve.

The physical attractiveness of the practice lures us to it, especially here in the West. That yoga also can act as exercise makes it even more appealing. This combination makes it perfect for our time.

As a result, the poses have become the focus of the practice, even though this was not the case historically. My guess is that yoga is meeting us where we are to draw more practitioners to it.

This is compassionate of yoga. Not because its poses can give you a strong core, flexible hamstrings, or the ability to do awesome party tricks. But because they can release tension and pain that your body stores from the past.Read more

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

You Are Not Your Pain.

Americans are in pain. I see it on so many faces and hear it in so many voices.

No one has the monopoly on it. No one is marginalized by it. Most Americans are desperate for pain management.

It does not matter what form pain comes in – physical, mental or spiritual. Pain is pain. The suffering of each of us is real.

But does it have to be?

Read more

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.