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Yoga on menstrual cycle(part 2)


Yoga it is not just asanas, its much more..pranayam, meditation, kriyas or cleansing techniques, yoga is a way of life. So, last article was part 1 on the yoga on menstrual cycle, and today is part 2.


We will go more deeply to understand what to do and what to suggest to our yoga students, or if you are a yoga student))) its good to have a knowledge on such topic.

Lets start))) Pranayam on menstrual cycle. What pranayam helps us with?! It helps to balance the emotions and calm the mind, can also help one to deal with the pain. Most important you need to remember on period do not strain with the breath, no kumbakh and no bandhas…because it will increase heat and redirect the prana in the upward direction! Do you need that? Definitely not.

Deep breath is very beneficial, especially in Pond Pose (Tadagasana – lying on the floor with bend knees) or Shavasana. What types of pranayama is good to do on menstruation days: Bhramari (Humming Bee Breath), Anulom Vilom, Ujjayi (Victorious Breath), Sheetali ( cooling breath throught the tongue) and Sitkari (cooling brath through the teeth).

Avoid fast breathing, pranayams such as: Bhastrika (Bellows Breath), Surya Bhedan (Right Nostril Breathing), Kapalabhati (Frontal Brain cleansing) and Agnisar…as it may cause heavier bleeding and will put excessive pressure on the abdominal region.


Its very therapeutic to do meditation on Om, do Om chanting or chanting of personal mantra. You can try simple meditation on the breath. The practice of inner silence is a technique where one observes ones thoughts called Antar mouna, very good to do on your menstrual cycle. However, I found Yoga Nidra  is the most soothing practice in this time, let go, surrender, relax, and be aware of the present moments))

Another question can arise about cleansing practices. Most cleansing practices should be avoided: Kapalabhati, I am repeating again, Vaman and Shankhaprakshalana. Still you can enjoy Jala Neti and Trataka practices.

Menses is a natural time of cleansing and rejuvenation, traditionally accompanied by a time of rest or light duty. A woman’s menstrual cycle is actually the time when she is undergoing intense cleansing, rejuvenation, and detoxifying processes.Love yourself, embrace the nature, be the Light!  Take care of yourself during your period. Do the things that you enjoy.


Love and Light!



Yoga on menstrual cycle (part 1)


While teaching yoga classes, I notice that many of yoga students dont know what asanas, pranayamas and cleansing techniques they should do or not do on the menstrual cycles. Even in a yoga teacher training, that question is not really covered fully. I was there, I know.


Questions arises all the time, and it is good if your yoga teacher is qualified enough to give you good advice and share the knowledge on that topic.

What is menstruation ?! It is time of introversion, acceptance and balance.

First 2 days accept the nature)) just do pranayams, Yoga Nidra and meditation, no asanas for those 2 days. From the day 3, do not push or strain in your practice, instead do some more gentle poses, but hold them for a little longer. I prefer to do Restorative Yoga practice or Yin Yoga, with those practices you feel nurturing and opening, you feel safe. You can do gentle Surya  Namaskar, however Chandra Namaskar will be more soothing. Gentle forward bends will give a light massage to the abdominal and pelvic region, helping to relieve congestion, heaviness, cramping and heavy bleeding, also it will bring calmness to the mind.

You can do asanas such as: Paschimottanasana, Ardha Paschimottanasana, Upavishta Konasana, Child Pose, Hare/Moon Pose and Uttanasana. Practice with half of your capacity, and its good to use props in your practice, such as bolsters, blocks, blankets etc. Gentle twisting poses can remove back pain, cramping and congestion, do Vakrasan pose or gentle Matsyendrasana with the leg in front. Gentle backbends, especially when supported, can alleviate back pain and pelvic discomfort, try supported Supta Vajrasana and supported Supta Baddha  Konasana. Leg up the wall or Viparita Karani without lifting your hips up is an amazing asana for your days of month. Other asanas that help to remove back pain and pelvic tension are Cat Pose (Marjariasana) and Tiger pose (Vyagrasana). To tone your pelvis do Baddha Konasana pose and to relieve back pain try simple gas release pose (Sulabh Pavanmuktasana) with knees apart, you can do simple tortoise pose (Sulabh Koormasana) and Simple Pigeon pose.

What asanas to avoid?

Inversions, strong backbends, strong twists and arm balances, strong vinyasa, power yoga, bandhas. And if you have a lot of bleeding and a lot of pain, dont do Surya Namaskar. To be more specific, avoid unsupported backbends, Padangushtasana, Garudasana,Utthita Parsvakonasana, Malasana, Ardha Chandrasana, Natarajasana, Tadasana, Utkatasana, Utthita Padangustasana,Utthita Trikonasana and Low Lunge (Anjaneyasana).



Accept. Love. Nurture. Be the Light!





















































Incompetence and injuries in the yoga class


Yoga-related-injury-all-ages-July-2008-Monash-University-Accident-Research-Centre-Australia.pngFor a long time, this topic is in my head, over and over again…share or not to share…however, yesterday, after yoga asana class conducted by a yoga teacher, I found one women lying on her back, in pain, with the tears in her eyes, and she was not able to move.  All she asked is for some help, to be able to reduce pain, and be able to get up from the floor. Firstly, i got in shock, because I didnt know what type of asanas were conducted in the class, so, I started to ask questions…many of questions… where is pain? How sharp is the pain? After what asana she got that severe pain? Her pain was in the lower back, I guessed it was pressure on sciatic nerve. I show the point on myself and got the positive answer.

I did with her some gentle twists, pawan muktasana and I let her rest in Pond pose for 15 minutes. After she was able to get up, and had a smile on her face.

Very often, as teachers we neglect to ask  questions at the beginning of our yoga session and at the end. Especially in the end, we just say namaste and leave. Very often as teachers we neglect the part when you need to warm up  body, to begin the yoga practice, doesnt matter , intense or gentle asana class. Very often, teachers come to a class without a preparation for a class, hoping that sequence will just fly in their head, and everything will be ok. I understand, when a yoga teacher has  many years of experience, maybe than, that teacher can create a sequence in the mind on the spot, because of the experience. However, we as teacher should be always prepared for a class, and the more is better!!

Ahimsa! Dont hurt, not in action, not in deeds, not in words, not in thoughts. We as teachers all know that, most of us know that. Ahimsa it is not to be a vegetarian, dont harm animals, dont eat animals, its also about not hurting others, who is around us, especially the ones that trust you as a teacher, that you will not bring harm to them.

Its not only from one side that student can get injured, also from student side, as usually they are inpatient to go in more advanced poses, they are competitive, and they still dont know how to listen to their body. Thats why we are there, teachers, to support, to help them to learn what does it mean to listen to the body, what is patience, what is breathing, what is yoga all about.


I dont know how many of yoga teachers will read this article, and will pause for a minute, just to reflect how they prepare for the class, how they teach in the class, how they interact with the students, as it is very important.

I send Love and Light to everyone! Be the change, start from yourself first))























Sugar Detox. Day 13. Diary.


Its almost over, the Sugar Detox for 14 days, 2 weeks))) Today is day number 13….time flew…and we are closed to the end of the challenge. As , I wrote before that I will not write diary everyday. because its actually nothing to write much about.


I will sum all the days that I didnt write about.  So, till day number 7, I felt amazing, even when I could see everyday chocolates and cookies around me, and can see and smell coffee with milk((( I was strong, I still strong…but on the day 7, I felt desire for something sweet, and I was craving it actually, so I had not two fruits, but 3))) and another days I felt like sweets as well…

My mother in law has birthday, and double chocolate cake was right there, such a temptation, however nothing happened. Still on the challenge, didnt have a piece!

Everyday some really good , kick ass exercise was right there, plus yoga practice. On the 13th day, I feel lighter, however my weight is the same))) but, my stomach got muscles, core is stronger, I lost few inches on my belly zone…I like what I see in the mirror, and I feel that my cloth are little loose now. I got more energy for sure, still having coffee, and I kind of okay, that it had no sugar…that another point, that human being get used to the things that are available in his everyday life.

About skin, as many magazines and internet articles writing will be clean and glow, this time I dont see that. I think, this time because I didnt took away roti (indian bread), the challenge didnt work as last time. So, to have clean face and glowing skin, person in my situation need to stop eating any bread as well!! Experience.

However, I really enjoyed the challenge, as it made me feel better, i create more strong will power, and every challenge make you stronger and indifferent to things around you. Its not just about sugar, its about everything that you are surrounded. You understand that you can live without many things and still you can be happy, you can be healthy and you can be strong.

Some people are criticizing when other people do challenges, even calling challenge the stupid thing to do, however, in my opinion, those people have no will power, and its much easier to call something stupid, than to try and do it. So, no judging anyone, you want to do it…than do it… don’t listen what other people will say, you do it, because you want to be healthy and strong…

Be the change!

Love and Light!


Yoga mat and germs


Do you have your own yoga mat or you borrow one when you go to the yoga studio? If you have your own yoga mat, how often do you clean it? Did you ever think how many germs can be on the yoga mat?


Yes, today article is about hygiene, your own hygiene , and we will start with the yoga mat. Lately, i am teaching asana class at the yoga institute, sometimes class has more than 70 students, and 99 percent of those students take mat from the yoga institute. I think its never occur to those students that yoga mat is something intimate, like bed sheets for example. We are all unique, we all have germs, and those germs easily travelling on the surfaces that we are sitting on, lying on or standing on.

We all been there, when you running to a yoga studio on your lunch time, or after work, and gosh, its such inconvenient to carry yoga mat , better i rent one from yoga studio. Did you ask how often those mats have been washed and disinfected? Just out of curiosity. Its not like they will tell you the truth))) I was working in many yoga studios, and I will tell you that yoga mats are not washed every time after a person step on it. Sometimes they are not washed at all, and when you do child pose, you are wondering…what is that smell?!

A yoga mat is a perfect incubator for many of our skin infections. The yoga mat is a very fertile source for infection, mainly because people sweat on them and they rarely are cleaned.  In the world of microbiology, a yoga mat is considered to be a “fomite,” which is  defined as “basically, an inanimate object used to spread an infection”. What that means is that if, for example, someone has ringworm or a staph infection, works up a sweat doing sun salutations, and then kicks back in Savasana on a mat, whoever lies on that mat next may contract ringworm, staph, or any of a wide variety of bacteria, viruses, or fungi. That’s definitely something to meditate on while standing in mountain pose or in sitting pose.

yoga mat.jpg

Yoga practitioners are particularly susceptible to spreading and catching infectious microorganisms, because they expose more of their skin to the mat, including the body’s oilier areas that tend to have more organisms on them, like feet, backs, foreheads, and chests.

Yoga. It’s great for strengthening the body, soothing the soul and balancing the mind. It’s just too bad it’s practiced atop one of the filthiest surfaces imaginable.

I dont want to scare you with all the infections that you can get from uncleaned yoga mat, but internet is there, do some research on your free time. Statistic shows, that as yoga getting popular, dermatologists got much more work to do,….good for them)))) but , we as yogis, should be aware of our actions, our health, our surroundings. Its our duty to ourselves and to others to have a clean environment while we are practicing asanas to have a clean surface to be on.

Next time you feel like you dont want to carry your own yoga mat, just think of the germs that you are receiving with the community mat, love yourself.

To end the topic, I would like to share a natural way to clean the mat after every yoga practice you do))

clean yoga mat.jpg

Mix  to clean your mat:

  • 1/2 cup white vinegar
  • 1/2 cup water
  • 3 to 5 drops of essential oil (optional)

Love and Light!

Benefits of Soaked Almonds


Ayurveda suggests to soak almonds over night and only after eat. Why is that? What is the difference between raw almond and soaked one?


Almonds have a tannin, an enzyme inhibitor in almond skin that protects the nut before germination, actually inhibits nutrient absorption from the flesh as well. Soaking almonds overnight allows easy removal of the bitter skin, facilitating enzymatic digestion by exposing the nutrients to stomach acids. Simple explanation is right there, we will get more nutrients out of the soaked almond and it will be easier digest, absorb in our stomach.

First I would like to share benefits of the soaked almond for Health:

  • Soaked almonds can make your food digestion smoother and faster by facilitating the entire digestive procedure. Soaked almonds also release the lipid-breaking enzyme ‘lipase’, which works on the fat present in the food and aids digestion.
  • These are extremely beneficial for pregnant women. As the moisture increases the availability of the nutrients present in the nuts, they provide the ultimate nourishment and energy to both the mother as well as the fetus. Furthermore, the folic acid content of the almonds makes the delivery of the baby trouble-free and helps the newborn stay away from any sort of birth-defect.
  • Scientists have proved that the intake of 4 to 6 soaked almonds a day can serve the purpose of a brain tonic and boost the functionality of the Central Nervous System (CNS) to a great extent. Being full of essential fats, these can sharpen the memory and improve the intelligence of growing kids significantly.
  • Almonds immersed in water can reduce your cholesterol levels to a great extent. The vitamin E content of the nuts is also helpful in fighting against Low Density Lipoprotein and raising the level of High Density Lipoprotein in the body.
  • By keeping your cholesterol levels under control with soaked almonds, you can maintain the heart health. They are good sources of protein, potassium and magnesium, which are necessary for a healthy cardiovascular system. Apart from these, almonds are full of vitamin E which, being an antioxidant vitamin, combats several fatal heart diseases.
  • Acute hypertension can also be treated by soaked almonds. The low sodium and high potassium content of the nuts can prevent your blood pressure from escalating. In addition, magnesium and folic acid present in the seeds are helpful in lowering the chances of artery congestion.
  • Soaked almonds are a wonderful natural remedy for treating diabetes mellitus. They help to keep your blood sugar level under control.
  • There are very few chemical or organic compounds that can promote weight loss like soaked almonds. Being loaded with monounsaturated fat, they satisfy your craving for food and help you shed additional body weight.
  • Those who suffer from chronic constipation can also benefit by consuming soaked almonds. The nut is full of insoluble fibers, which increase the amount of roughage in your body and help you get rid of the problem.
  • Fight Cancer: Soaked almonds contain Vitamin B17 which is vital for fighting cancer.
  • Flavonoid present in almonds suppresses tumor growth.

Those are just some benefits for your health, however, they are amazing. For sure, we should add in our morning routine soaked almond nuts.

Next benefits of soaked almonds are for skin:

  1. Soaked almonds can be mashed and applied to the skin as a natural moisturizer. If your skin is dry, you can mix some whipped cream with the almonds and use the mask every day. It would nourish your skin and hydrate it sufficiently. As a result, you will get a soft, supple and smooth skin.
  2. If you want to improve your skin tone and regain your lost glow, soaked almonds can help you a lot. It repairs the damaged skin tissues internally and accelerates the formation of new cells. Hence, the tone and texture of your skin are enhanced considerably.
  3. Aging can easily be prevented with soaked almonds. Vitamin E and other antioxidants present in these nuts can eliminate the harmful free radicals from your body. As a result, the aging process gets delayed and you remain younger-looking for a longer period.
  4. The paste of soaked almonds can be used as a natural scrub for the face as well as rest of the body. You can add milk, lemon, or honey to it and prepare different packs. These are very effective in exfoliating your skin and giving you a fresh, new look.
  5. Soaked almond paste can also be used to treat skin inflammation. Be it rashes or chapped skin, the soothing property of the seeds give you relief from itching and irritation quickly.

Benefits for hair:

  • Soak a few almonds in water overnight, mash them the next morning and finally, prepare a hair mask by mixing a fair amount of olive oil with it. Apply it on your scalp and hair every day. It is a wonderful natural conditioner that can give you smooth and healthy hair.
  • As mentioned earlier, almonds are highly nutritive. Therefore, eating soaked almonds or using its paste on the scalp can nourish your hair and make it stronger. It also repairs severe hair damage,  reduces frequent hair fall  and helps in the growth of new hair follicles.
  • Soaked almonds also add shine and luster to your tresses. They work directly on the roots of hair.

After knowing all those benefits , I believe many of you will start to soak almonds before eating them. The taste is yummier and healthier, and we want to be healthy, right?!


Be beautiful! Love and Light!

Bhujangasana pose (the Cobra pose)


Today article will be about the Cobra pose, one of my favorite asanas in Yoga practice. Bhujangasana in Sanskrit means “the Cobra Pose” – the other well known name of this asana.  According to the yoga tradition, the cobra pose along with other asanas was given by the Lord Shiva Himself, which does not deny its resemblance to the serpent’s movement.

I will describe benefits and limitations of the asana, and hopefully it will help in your practice. I also recommend not to come to a full cobra pose from the beginning, because you can injure yourself. Start with the small cobra pose and slowly, when your spine will be more flexible, you can go higher in the pose, without bringing shoulder to your ears)))


Limitations of the pose:

  • menstruation
  • pregnancy
  • hernia
  • ulcer
  • intestinal tuberculosis
  •  any surgeries on the spine, brain or lungs
  • hyperthyroidism

Benefits of the pose:

  • by alternate contraction and relaxation adjusts minor displacements of the vertebra
  • relieves the vertebral foramen of undue pressure
  • exercises and tones the deep muscles supporting the spinal column and the trunk
  • promotes spinal circulation
  • helps to maintain the normal elasticity of the spine
  • the pose increases bodily heat , through the favourable reaction upon heat regulation through stimulation of the nerves
  • prevents disease by aiding elimination through intra – abdominal pressure
  • activates the bionery potential or kundalini, through direct influence upon the various plexuses, nerves and nerve cells
  • relief from flatulence and abdominal adhesion
  • improves and deepens breathing
  • can help to remove backache
  • tones the ovaries and uterus
  • helps in menstrual and gynecological disorder
  • stimulates the appetite
  • alleviates constipation
  • beneficial for the liver, kidneys, pancreas and gall bladder
  • cures acidity, indigestion
  • cures spondylitis, lumbago
  • releases stress and fatigue
  • useful for those suffering from respiratory disorder such as asthma
  • treats hyperkyphosis
  • tones the body muscles
  • efficient way to treat amenorrhea, dysmenorrhea and leukorrhea
  • mainly performed to treat spinal pain
  • increase backbone flexibility
  • balance metabolic functioning of the body
  • elevates mood
  • soothes sciatica
  • alleviates rheumatism (cortisone is a hormone that is secreted by adrenal gland.   This hormone is considered as a leading factor for rheumatism. The pose regulates the secretion of this hormone)


The asana that you should perform after Bhujangasana is Paschimottanasana.

Have a beautiful practice.

Love and Light!

Sugar Detox. Day 4.


As I am writing diary of sugar detox, my yoga articles on the waiting line. So, I decide that I will share my experience on sugar detox once in 3-4 days. It is not much to write actually, life goes on, body adjust to be without any sweet product, I am not craving for them, doing my exercise routine everyday, spending time in reading and observing the nature and myself.

day 4.jpg

What is going on day 4? I notice: I wake up earlier, my day is much longer than usually. I dont feel sleepy or tired in the middle of the day. My day is on tea now and not on coffee. I tried to have one cup of coffee, however, I didnt feel good after drink it. Day 5 will be definitely on tea. Wow, I am turning to a tea lady)) not bad. Looks like the body doing very good cleansing, as I was thinking that I am having 4 cups of coffee everyday and i need to reduce the number of the cups. The nature doing that for me.

Exercise of the day, were abs crunches, two ways, side ways and straight. Plus I repeat the exercise from the day 1))) will see how my calves will feel tomorrow.

abs crunches.jpg

Headache is gone, and I think that because my fluid intake is more than before. So, I will say that intake of sweets in your daily life, reduce your intake of liquids, or you have not the right drinks, simply say, you dont drink enough water!

i dont think that because of the less intake of sugar, my creativity goes up))) or it has connection? I feel that I want to create something beautiful, artistic, something that when you look at it, will give you pleasure….and if we think that sugar gives us a pleasure, and create things also brings us pleasure, maybe some connection is there….am I delusional?!

Definitely I am doing more things at home, and I enjoy doing them. I create my own karma yoga of the day))) I buy 1kg of green peas or leafy fenugreek and while sitting in silence , collecting peas from they cover, or pluck the leaves of the fenugreek… in that moment, I am in the present, doing my work, with the full concentration, however monkey in my head is silent…yoga is the way of life, in our every action, in our every word, in each of our thought….

Be the change! Love and Light!

Sugar Detox. Day 3.


Third day of the sugar detox. Third day out of 14. One important thing while you are doing any challenge…make yourself busy!!! Its much easy to stay away from food that way, any food. So, if you finding yourself, even without challenge, that you are eating constantly, means you have a lot of free time, and out of boredom, you are eating. Change your life!!


Find a hobby, read a book, clean, do yoga or any other activity that you prefer, just make your life more busy, not exhausted busy…colourful busy.

My day went amazingly nice, found myself that I cant have coffee without milk, so I start to have tea!… last time I had tea…let me think…6 months ago, or even more… and I will tell you I love the taste. I had a green tea, I know that I will not have much of it, as it lower blood pressure, and mine is already very low by nature, and I do need stay active! I had a little headache, due to low sugar level, I believe, however  i drunk plenty of water, and got relieved, so maybe it was just water that I need it. Do you know that most of our headaches come just because we dont drink enough of water?! Next time when you have one, just try to have plenty of water and see if headache will go away. Just because I said little bit about low pressure, I want to share my own experience with it. Usually when my blood pressure going even more down, I have no energy and  I have terrible headache. So, I realize that if I take something salty, my headache goes away… i prefer marinated cucumbers))) with my friend that worked as well, so you can try it as well.

I have good level of energy, was very active day for me again, taught 2 classes of Yoga, did my own exercise, walking, cooking…and in the evening I still had the energy…to conclude…you no need to have sugar, just to bring your energy level up, you have enough natural sugar in your vegetables!! just try to be few days without sugar and you will notice that your energy level actually going up, and not down!!! and think how much money you will save))) all those cookies and chocolates everyday))) I am counting and the number is not pretty!!! You will love the way you feel even in a few days, the lightness in you, in your stomach will lift your mood up for sure!!

Exercise of the day was for the core muscles, as we want to make out stomach to look nice))) see the picture bellow, again with every leg you do 10 repetitions without pause trice!! and on the way back, bring your leg to your chest, squeeze those core muscles)))


Love and Light!

Sugar Detox. Day 2.


Last time I did sugar challenge, second day was the worst day in the whole challenge. I was really suffering, I felt like I need a dose of sugar, I had cravings, migraine, no energy…everything was there. So, on my day 2  this time, I was awaiting the same symptoms. Surprisingly, day went not bad))


I had a little headache, with the one you can live, no need for pills to stop it. I had energy, did my morning challenge exercise, and in the evening I taught a yoga class. To conclude, my day was amazing. I did look at piece of chocolate and at cookies, because people around me are eating all of it, and I wish at that moment, that I can have a small bite, but…I didnt)))

I am feeling lighter, like 10 kg, so I went to weight myself, and yep, not 10kg, but 500 grams off the scale. No heaviness in the stomach, clear head. The most difficult part for me today, is walking after yesterday exercise))) I can feel calves, stair steps are killing me, long time I didnt feel them)))

The challenge exercise for today is for the triceps))) yes… yesterday it was for the legs and today arms))) I will not write a description of the exercise, single leg chair dip, you can see the picture below, all you need is a chair or a bed or another surface that is high as chair!! Do without pause , 10 times each leg, 3 times))) Exhale when you go up! Important! You will feel your triceps burning, but its a good feeling!!!


I am not writing about yoga  few article in the row, however what is yoga?! Yoga is the way of life! It is not just an asana class, it the way your day going, your observation, your thoughts, your breathing, your hygiene, it is all what is going on in your life that you do with the right knowledge, you understand or you learn to understand why you are doing it. Observe yourself everyday, learn about yourself, see the changes in you that are coming everyday, its all about your experience, this is Yoga.

Be the change!

Love and Light!