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Restorative Yoga Positions

June 1, 2019March 28, 2020

Restorative yoga positions is a practice that is all about slowing down and opening your body through passive stretching. If you take a restorative class, you may hardly move at all, doing just a few postures in the course of an hour. It is a completely different experience than most contemporary yoga.

The majority of yoga classes are an active practice in which you move from pose to pose, building heat and increasing your strength and flexibility in equal measure. The general trend in yoga is toward more athletic and acrobatic styles of practice.

During the long holds of restorative yoga positions, however, your muscles are allowed to relax deeply. It’s a unique feeling because props, rather than your muscles, are used to support your body. Restorative classes are very mellow, making them a good complement to more active practices and an excellent antidote to stress.

Here are three examples of restorative yoga positions.

One: Yoga La-Z-Boy Recliner

To set up for the first pose, place a block widthwise, on its medium setting, about six inches from the back edge of your mat, where your head would rest. Then place a second block, also widthwise, on its lowest setting, about three inches away from the first block, closer to the middle of the mat. Lean a bolster lengthwise over both blocks to form a ramp. (Feel free to lay your blanket on top of the bolster if you like.)

Sit in the middle of your mat so that your hips are about six inches or so from the low edge of the bolster and then ease your way down onto the inclined bolster. If you are tall or have a long torso, and your head is not supported by the bolster, sit up and slide farther down the bolster, until you can recline with your head supported. You can rest your hands on your belly or alongside your body with your palms turned up. You can bend your knees and place your feet underneath them or keep your legs straight.

Begin to breathe in and out deeply. As you breathe in, note, “This is my inhale.” As you breathe out, say to yourself, “This is my exhale.” Keep repeating this mantra to yourself until you feel that you can continue to breathe deeply without focusing on it. Then bring your attention to your jaw, and if you’re clenching it, see if you can soften there so that there’s space between your upper and lower jaws. Gently place the tip of your tongue behind your front teeth. Allow your jaw and facial muscles to relax even more.

To come out of the pose, engage your core muscles and lift your head, shoulders, and torso up off the bolster. Sit comfortably for a couple of breaths, making any movements in your hands, feet, arms, and legs that feel good to you.

Next restorative yoga position.

Two: Gentle Caterpillar

Straighten your legs out in front of you, then roll up your blanket and place it under your knees. Relax your knees and ankles. Inhale to lengthen your spine, and exhale to walk your hands forward, on either side of your legs, as you fold forward from your hips. You needn’t go too far, as this is a restorative sequence. When you have arrived at a place where you feel comfortable remaining for five minutes, relax your back muscles and let your spine round. You can tuck your chin in toward your chest or keep it lifted an inch or two.

To come out of the pose, slowly lift your head and lengthen your spine, coming upright as you walk your hands back toward your hips.

Next restorative yoga position.

Three: Reclined Butterfly on the Yoga La-Z-Boy

Lie back onto the bolster. Bend your knees and bring the soles of your feet together with your heels 12 to 18 inches away from your hips and let your knees relax out to the sides. Fold your hands and forearms on your belly or rest them on the mat alongside your body.

Relax your hip muscles. Allow gravity to do the work here, drawing your knees, thighs, and shins toward the ground. Allow your upper body to be completely supported by the bolster.

After five minutes, plant your feet hip-width apart and windshield-wiper your knees from side to side. To move out of the pose, ease yourself onto your left or right side and use your hands to press the floor away and bring yourself up to sit.

An extract from https://yogainternational.com/article/view/a-restorative-yoga-sequence-for-tight-spaces

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Tantra Types, Your Guide to Tantra

August 14, 2019March 28, 2020

Tantra types, your guide to tantra helps to demystify tantra and tantric practices.

Tantra means “to weave” in the Sanskrit language, the term is derived from two words: tanoti, which means “to stretch” or “to expand,” and trayati, which means “liberation.”

Traditional tantra originates from ancient Eastern religions that evolved in 6000bc in India, China and Tibet, including Hindu and Buddhist practices.

Traditional tantra can be described as a complete life system and way of consciousness, involving mind, spirit and body, which includes but is not limited to sexuality. Neo tantra is a modern form of traditional tantra incorporating tantric massage.

Tantra types, your guide to tantra number one…

Buddhist Tantra

Buddhist tantra is extremely complex to practice due to its highly secretive nature and strict regulations. Essentially, the practice of tantra in Buddhism is to achieve purification and a state of enlightenment. This is practiced through the Repetition of dharanis (Buddhist chants and affirmations similar to mantras), expanded yoga techniques (look up Trul Khor), Pranayama breath control and the use of special mudras, which are hand positions.

Vajrayana Buddhist tantra teaches four types of tantra Sarma traditions. These are Charya Tantra – the outer purification of the body, Kriya Tantra – focussed on reaching inner tranquillity, Yoga Tantra – aiming attention on the feeling of pure emptiness in a tranquil state and Highest Yoga Tantra – achieving solidarity in the mind stream to unite the inner mental state and wisdom.

Tantra types, your guide to tantra, number two…

Hindu Tantra

The ancient teachings of Hinduism that come from the Puranas and contain sacred teachings, actually contain much information that is borrowed from the occult Tantra Shastra. The Hindu Tantras total ninety-two scriptures. This is a very secret and powerful science practiced by Indians for centuries and claims to unlock supernatural powers. It is a whole system of techniques and practices related to a person’s power, knowledge and develops a greater depth of human consciousness.

Tantric mantras, (repeating words to help concentration), is used in Hindu tantra worship to solve problems. They are thought to produce instant results by awakening the energy which empowers spiritual growth. Mantras are assumed to have four layers, including the word and its meaning, the feeling of a mantra, intense awareness, and a state in which the mantra is fully understood.

In Hindu traditions, tantra texts and scriptures usually mention the worship of a Hindu goddess, known as Shakti. Shakti refers to a complex part of the universe which boasts several nuances, including a seductive woman, cosmic force, devoted sister, mother nature and more. Shakti can manifest in varying ways and her divine energy can be in any form. She also represents the orgasm or divine tantric love, and is often known as ‘the one who plays’.

In Indian tantra, there are three tantric traditions which all represent the powers of Shiva. These are, Vama – an impure form of tantra, Dakshina – for good purpose and Madhyama – of a mixed nature.

Tantra types, your guide to tantra, number three…

New Age or Neo Tantra

Tantra worship has flourished in popularity in the Western World, establishing a reinterpretation of Hindu and Buddhist practices. This new, modern practice is often referred to as Neotantra. As time progressed, some of the ancient outadated teachings of tantra have been readopted to suit a modern lifestyle. These new teachings are still very closely associated with the origins of Tantra and manly focus on the importance of sexuality and sensuality in achieving a path to the divine.

For many neo tantra therapists, this practice now also combines tantric yoga and sexuality to explore a hidden spiritual energy. Tantric massage which is taking the world by storm uses many physical and sensual aspects of tantra whilst removing many of the religious practices. This is again an example of the relentless integration of ancient tantra, adapting for a modern, new world and society.

Tantra types, your guide to tantra, number four…

Yoga Tantra

According to Rod Stryker, one of the most renowned teachers of Tantra yoga, the goal of Tantra Yoga is three-fold.

To thrive
To prosper
To bring the spiritual world and the material world into one

he idea with Tantra yoga, then, is to weave together many yoga practices, and other spiritual styles and teachings, in order to connect with others and the universe. When practiced consistently, Tantra Yoga can help you get in tune with who you are, achieve your goals, and, when done with a partner, deepen your relationship.

The already well known history and integrity of Yoga is an ancient pillar of mindfulness. Yoga, in its own entity, uses very similar techniques to tantra such as specific breathing techniques and body poses. The methodologies of yoga also include particular focus on awareness and connection so it’s no surprise that there is a direct link between yoga and tantra.

Tantric Yoga teaches us that sensual energies that are generated in your lower pelvis, can be released and enjoyed through certain tantric yoga poses that open your hips and chakras. The first stage is always becoming aware of these desires and sexual energies and then connecting with your body through movement to release them. Not only will this help you to exhume sexual energy in a pleasurable way, it also helps to balance your mind while finding peace.

Tantra types, your guide to tantra, number five…

Tantra as a Lifestyle

In medieval texts, ancient Sanskrit philologist Pāṇini says that tantra is associated with the principles of the sacred mantras, (repeating words to help concentration) and provide personal liberation. He describes individuals who have mastered tantra as “one who is self-dependent, one who is his own master, the principal thing for whom is himself”.

From this, we learn that tantra is not only designed to elevate sexual consciousness but your awareness as a whole. Those who walk the tantra lifestyle, use the philosophies of ancient tantra and combine them into a balanced embodied tantra lifestyle. Of course this can include the sensual intimate aspects of tantra, however that is not always the case.

Tantra can help you to discover an enlightened daily life that is fulfilling and pleasurable.

So living a tantric lifestyle seems to be all about connecting internally within yourself to be balanced and gain the ability to utilise your awareness to improve your life.

What is a Tantric Lifestyle?

Tantric practices can be used to focus on your life
It’s about personal liberation and understanding yourself
You can overcome difficult situations and fears
It can help with your confidence and understanding others
It doesn’t need to include the intimate sensual aspects, but can if you wish

Tantra types, your guide to tantra, number six…

Tantra and Tantric Massage

At the beginning of your tantra massage your tantric massage therapist will ask you if you have had a tantric experience before and talk with you about how best to tailor the tantra massage experience to you individually.

An authentic tantric massage can enable you to prolong the sensations of arousal, resulting in a full and deep orgasmic release. An authentic tantra massage can also enable those who experience premature ejaculation to hold back and prolong their experience by teaching some very simple techniques.

Many have described an awakening experience as a result of receiving a tantric massage; a very full and deep release can potentially be experienced. There is the potential to experience a full body orgasm as the result of being truly relaxed by tantra massage, breathing deeply, experiencing relaxing touch, allowing the climax to rise and fall, leading to the experience of a deep release during your tantric massage.

Each person is at different place within their sexuality and experiences of their sexuality. Tantric massage can enable you to explore being relaxed by touch, body massage and prolong the sensations of arousal, giving rise to a deeper body orgasm.

The way we touch and receive touch can be very healing for the whole body. Tantric massage allows the exploration of a new experience that brings an awakening for your whole being, including your sexual senses. Realising that the body, mind or consciousness, emotions, sexual awareness and spiritual awareness are all connected.

Your Tantric Experience

Tantra types, your guide to tantra helps to demystify tantra and tantric practices.

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Expand Your Sensual Experiences

August 14, 2019March 28, 2020

Expand your sensual experiences with this list of essential reading to expand your mind and intimate sensual experiences.

Let me be clear, I think Fifty Shades of Grey is an atrocious book which is badly written and doesn’t give an accurate depiction of BDSM. There is a world of better books out there from more reputable sources.

Here’s more from an article by Dr. I. Kerner…

But with the blockbuster success of “Fifty Shades of Grey,” many people are curious about dipping their toes (not to mention other body parts) into more sexually adventurous waters and sensual experiences.

I’m always careful to make clear that while the adventures of Ana and Christian may make for a compelling erotic yarn, their story is by no means an accurate depiction of BDSM relationships (bondage, discipline, dominance, submission, sadism, masochism), nor is “Fifty Shades” any sort of guide book.

For instruction on that topic, you’ll need to turn to the works of true sex-positive educators such as Clarisse Thorn or Tristan Taormino and their books “The S&M Feminist” and “The Ultimate Guide to Kink,” respectively.

But there’s no denying that “Fifty Shades” has sparked widespread interest in how to improve our sex lives — and what better way to do that than via a good “how-to” book?

If you’re uncomfortable talking about sex to your friends, doctor, therapist or even your partner, such books can be an important resource, whether they impart new information, help you work through an issue, inspire you to become more adventurous or simply turn you on.

So, in the spirit of sharing, I asked some of my favourite sex experts to pick their favourite books on sex and sensual experiences.

Debby Herbenick, a research scientist at Indiana University and the author of “Sex Made Easy:”

“Hands down, I recommend ‘The New Male Sexuality‘ by Bernie Zilbergeld. A classic in the field, it gives a rich picture of men’s sexual lives including myths they’re taught about sex and common problems such as erectile issues, communication blocks and rapid ejaculation as well as solutions for these problems.”

Joe Ko rt, a clinical sexologist and founder of the Center for Relationship and Sexual Health:

“I recommend Jack Morin’s ‘The Erotic Mind,’ which helps remove the shame of sexual behaviors and fantasies by understanding what they mean in a nonsexual way. Morin addresses where fantasies and desires come from and how shame can be removed and replaced with healthy acceptance for individuals and couples.”

Amy Levine, sex coach and founder of Ignite Your Pleasure:

” ‘Hot Sex: Over 200 Things You Can Try Tonight‘ by Jamye Waxman and Emily Morse is a fun, sensual, seductive, creative and tantalizing book filled with more than 200 ways to tease, play, entwine and explore. When I coach couples who are in a sex rut, I suggest they use this book as a tool.”

Laura Berman, sex educator, researcher and therapist:

“If I had to pick, I would choose either ‘The Anatomy of Love‘ by Helen Fisher or ‘The 5 Love Languages‘ by Gary Chapman. Both are extremely helpful for couples to understand how men and women are wired differently and to learn how to love one another in a way that lasts.”

Justin Lehmiller, Harvard University social psychologist and online sex columnist at The Psychology of Human Sexuality:

” ‘The Technology of Orgasm‘ by Rachel Maines chronicles the history of ‘hysteria,’ a bogus female medical condition that led to invention of the vibrator. Maines’ book is a meticulously researched, fascinating and humorous look at the origin of hysteria and the birth of the motorised sex toy.

“I also adore ‘Bonk: The Curious Coupling of Science and Sex‘ by Mary Roach, which traces the history of how scientists have studied sexual arousal and orgasm in a very engaging way that refuses to take itself too seriously and never gets bogged down in jargon or technicalities.

“On a personal level, ‘Bonk’ holds a special place in my heart for helping me realize how much fun a career in sex research could be.”

Megan Andelloux, certified sexuality educator and sexologist:

” ‘America’s War on Sex‘ by Marty Klein describes ridiculous sex laws and research that Americans are led to believe are true. It’s a must-read book for anyone interested in sociology, psychology, sexuality education, law and parenting.

“I’m also a fan of ‘My Secret Garden‘ by Nancy Friday, which discussed women’s fantasies well before erotica became truly popular.”

I’ve read and recommend many of these books myself, and this list is only the beginning of many exceptional works worth exploring and learning from.

In my opinion, no list would be complete without Esther Perel’s “Mating in Captivity,” an excellent guide to integrating a sense of sexual mystery into long-term relationships.

And on a personal note, in 10 years of writing sex books, my first, “She Comes First: The Thinking Man’s Guide to Pleasuring a Woman,” remains my most popular.

At the time, I often mused that many men — through no fault of their own — knew more about what was under the hood of a car than under a woman’s clothes or what was behind her orgasm.

In writing “She Comes First,” I am grateful to the Federation of Feminist Women’s Health Centers and their book, “A New View of a Woman’s Body” (unfortunately now out of print) and to Rebecca Chalker’s excellent book, “The Clitoral Truth.” Any man or woman truly interested in deepening their knowledge of a woman’s full sexual potential should give this book a read.

Expand your knowledge on sensual experiences and get reading.

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This blog post is adapted from an article authored by Dr. I. Kerner and can be found here https://www.goodinbed.com/blogs/sex_doctors/2012/08/great-books-about-sex/

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Mindfulness Changes Your Brain

August 21, 2019March 28, 2020

Recent research provides strong evidence that practicing non-judgmental, present-moment awareness (a.k.a. mindfulness) changes the brain. Mindfulness changes your brain.

We contributed to this research in 2011 with a study on participants who completed an eight-week mindfulness program. We observed significant increases in the density of their gray matter. In the years since, other neuroscience laboratories from around the world have also investigated ways in which meditation, one key way to practice mindfulness, changes the brain.

In 2014 a team of scientists from the University of British Columbia and the Chemnitz University of Technology were able to pool data from more than 20 studies to determine which areas of the brain are consistently affected.

The first is the anterior cingulate cortex (ACC), a structure located deep inside the forehead, behind the brain’s frontal lobe. The ACC is associated with self-regulation, meaning the ability to purposefully direct attention and behaviour, suppress inappropriate knee-jerk responses, and switch strategies flexibly.

People with damage to the ACC show impulsivity and unchecked aggression, and those with impaired connections between this and other brain regions perform poorly on tests of mental flexibility: they hold onto ineffective problem-solving strategies rather than adapting their behaviour.

Meditators, on the other hand, demonstrate superior performance on tests of self-regulation, resisting distractions and making correct answers more often than non-meditators. They also show more activity in the ACC than non-meditators. In addition to self-regulation, the ACC is associated with learning from past experience to support optimal decision-making.

The second brain region we want to highlight is the hippocampus, a region that showed increased amounts of gray matter in the brains of our 2011 mindfulness program participants. This seahorse-shaped area is buried inside the temple on each side of the brain and is part of the limbic system, a set of inner structures associated with emotion and memory. It is covered in receptors for the stress hormone cortisol, and studies have shown that it can be damaged by chronic stress, contributing to a harmful spiral in the body.

Indeed, people with stress-related disorders like depresssion and PTSD tend to have a smaller hippocampus. All of this points to the importance of this brain area in resilience—another key skill in the current high-demand business world.

This blog post, Mindfulness changes your brain, is adapted from an article that appeared in HBR, https://hbr.org/2015/01/mindfulness-can-literally-change-your-brain

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