Six Ways to Sit for Meditation

For those of us who are accustomed to sitting in a chair, you might be a bit intimidated by the notion of sitting on the ground in a cross-legged fashion. This is a good time to give it a try. If you find that it is difficult, you can assume one of the simpler cross-legged postures I mention below.

1. The Quarter Lotus


Here you can sit on your meditation seat with your legs loosely crossed and both feet resting below the opposite thigh or knee. I recommend this method.

2. The Half Lotus


This is a variation on the above. Your legs are crossed with one foot resting on the opposite thigh. The other foot can fold underneath the top leg and rest below the knee or thigh.

3. The Full Lotus


Your legs are crossed with both feet resting on top of your opposite thighs in Padmasana (Lotus Pose).

4. The Burmese Position


If you cannot sit with your legs crossed, that’s fine. Just sit with both feet laying on the floor in this relaxed position, aka Sukhasana (Easy Pose).

5. Seiza


Instead of sitting with your legs crossed you can also kneel and place a cushion or yoga props between your legs. This traditional meditation posture is essentially a propped-up Virasana (Hero Pose) or Vajrasana (Thunderbolt Pose).

6. Chair


Finally, yes, you can use a chair if you need to. No shame in it. Just be sure to sit away from the back of the chair and place your feet firmly on the floor, aligned with your hips and knees.

Also see Yes, It’s OK to Use a Chair for Meditation

Sometimes people ask if they can meditate lying down. You can, but you’re more likely to fall asleep. If you’re going to do that you could place your feet on the ground with your knees up in order to maintain a sense of wakefulness.

Daily Yoga Version 6.0.0 Released – Brand New Layout & Features

Brand New Features:

1. System Change & Interface Transformation

2. Data Log Display of Individual Users

3. Community Fun & Diversified Content

Basic Functions:

Sessions – Lively Training in Beautiful HD Video, with Thousands of Poses.

Videos – Along with Step-by-Step Instructions, Supported on Phones and Tabs.

Programs – Scheduled Plans by Pro Instructors. Stick to it and Reach Your Goal!

Data Log – Track Your Data Everyday to See How Healthy You’ve Become.

Community – Share Your Moments and Get Inspired, in Touch with Other Yogis.

Yoga Music – Soothing Melodies for Calmness. Set BGM to be your better self.

1_Sessions 2_Videos

Daily Yoga Inc., the most popular fitness & health app developer, just announced an updated version of its flagship application Daily Yoga in Google Play Store bringing it to version 6.0.0. The update was revamped with a whole new look and layout for a more pleasant and better yoga practice experience.

Daily Yoga is the NO.1 downloading yoga coaching app. There are more than 50 yoga classes and 500 plus workout poses, complete with HD video, live voice guide and background music.

3_Programs 4_Data-Log

This app is suitable for all levels with a variety of focuses. All the yoga classes and programs are well designed by experienced yoga masters, of whom each of them has at least 10 years teaching experience. And the developer continues to add new yoga classes every month. As the name suggests, this app helps you easily fit yoga into your routine every day. Even if you have only 5 minutes, you can still find a session in Daily Yoga app and reap the benefits of yoga. Daily Yoga has also built a great community, in which users can share their moments and get inspired from other yogis.

The biggest change to Daily Yoga is the interface design. It looks like the new version is simpler and much more finger-friendly; plus there is a renewed focus on the “yoga program” list with appealing images, specifically making it easier to focus on the exercise sets. Aside from the beautiful look, the app adds a batch of new features; the most important one is the “Data Log” which allows users easily to keep the track of activities and to see how healthy they’ve become by simply tapping the “Energies” in their profile.

5_Community 6_Music

All in all, the new update is going to be a epic. It will be a great news for all the yogis and health-curious people. Daily Yoga 6.0.0 for Android is rolling out on the Google Play Store, and you can download it now for free:

How Often Should You Practice Yoga?


Whether you are striving to master more advanced poses or just starting out in your practice, the best advice would be: do as much yoga as you need to fill your heart. Everybody has a different requirement. People who are very happy practicing yoga for 3 minutes a day. That wouldn’t really work for other, but we don’t chastise them for that.

Some people are born yogis, others take an entire lifetime to get there. It can take years to master even a single pose. When we try to put the body in positions it isn’t ready for, it sets us up for injury. It’s not like we can’t work toward poses that are challenging …


But it’s always a journey: we start a pose, work on it for several years, and finally get it dialed in. You can be a master yogi and never master a pose, or you can master several poses and never be a master yogi. A yoga master has achieved equanimity in life. The most profound gurus will tell you they are still struggling and if they don’t, be careful. It’s those who say they’ve achieved enlightenment that we should be wary of.

Define your personal goals. There is no exact answer. Namaste.


The 5 Most Difficult Yoga Poses

I’ll start by saying that every yoga pose can be physically and mentally difficult, depending on the approach the student takes. As soon as you find resistance — whether it’s physical, emotional, or mental — there is a challenge or lesson that needs to be learned. One of the hardest things that we as humans learn is the ability to adapt to our surroundings — and to do so in an optimally peaceful and healthy way. We tend to fight and resist change, which is what creates an internal and external struggle. So, as we move into some of these poses, a lot of our “reality” is questioned, thus creating a shift within us that transforms much more than we can imagine. I am astonished as to what my body and mind are able to do now at the age of 34 that I was unable to do at the age of 16.



A commonly challenging pose is the Scorpion Pose, otherwise known as Vrschikasana B in Sanskrit. This is a back-bend handstand with your legs angled behind you towards the crown of your head. This can be difficult because it requires your body to be in perfect synchronicity and balance. Achieving this level of synergy and alignment takes both practice and time. A student will not master this without having patience and perseverance — both qualities required in yoga. In addition, one must overcome the fear of falling and letting go, which are huge parts of the yoga practice .



Another difficult pose is the Tortoise, otherwise known as Kurmasana. This pose is seated in a forward, bending position with both legs behind your head and your hands interlaced behind your back. I would actually say that this is moredifficult than some of the fancier, leg-behind-the-head poses because it can be considered a “gateway” for the other very challenging ones that follow. The difficulty stems from a level of surrender and flexibility that only the mind and the body working together can provide safely. It can be dangerous if you push yourself too hard here because it is easy to over-stretch if you’re not being careful. You must have a lot of external rotation in your hips and very open hamstrings in order to move your legs behind your head.



The Mountain pose, known as Tadasana in Sanskrit, may lookeasy, because you are just standing, but in fact this is the base of all the yoga poses, including the more “difficult” ones above. Having a strong and properly aligned Tadasana is rather challenging because we tend to fall into our unconscious tendencies of improper posture. The difficulty in this pose first comes from being conscious and aware that we need to make the change, which is not always easy to accept. Then the pose is challenging because to make the proper changes takes a level of focus and dedication to constantly remind your muscles to contract in the most optimal way.

Full Lotus


Also known as Padmasana, Full Lotus is the most important of all the poses. The reason for this is that the intention behind all of the yoga poses is to become flexible and strong enough to be able to sit in a cross-legged position for an extended period of time. This is accomplished in order to meditate without obstacles. Sigh. This is also the hardest position because we have so many distractions and “vrittis” (mental modifications in Sanskrit) that pull us away from our focus. Our mind is the most difficult “muscle” to train, especially when you add the element of sitting still for an extended period of time.

Asana: Any pose that you resist.


In the Yoga Sutras of Patanjali, it states “Sthira Sukham Asanam,” which means that one must achieve any pose that is comfortable and steady. In reality, how many poses are we really comfortable with? Even when we sit in a chair at work we are moving constantly — always needing to adjust to find our sweet spots. What’s comfortable for one person is challenging for another. A seated forward bend for a man whose hamstrings are tight from playing sports all his life will definitely be a difficult for him both physically and emotionally. This same pose could be comfortable and steady for someone who has trained their mind and body for a few years. Therefore, anything that feels limiting on any level will give the student the challenge they need in order to learn how to become limitless.   Thus, any challenging pose must be approached with a strong, focused and flexible mind along with a strong, centered and flexible body. An open heart and a stable sense of core are always helpful as well.

Morning Yoga Sequence

This is a 10 minute morning sequence designed to wake up the body and target all of the places that might need a little extra space and life breathed into them after a night of sleep. I designed this to be a flowing sequence, allowing one pose to flow into the next. I invite you to try it like this, or if that doesn’t work for you and you prefer to complete one pose at a time, guide yourself through it that way by returning to Downward Facing Dog in between each pose. Otherwise, just flow with it.

Malasana – Yogi Squat


Separate your feet a little bit further apart, maybe even as wide as your mat. Turn your toes out slightly. Bend your knees and lower your hips down towards the earth. Bring your hands to prayer in front of your heart and allow the elbows to gently guide the knees and thighs open, keeping length in the spine. Engage mula bandha to experience a greater sense of lightness.Stay here for at least five full breaths.

Repeat everything on the second side.

Forearm Plank


With toes tucked, lower down onto your elbows and forearms. Keeping the hips in line with the shoulders and your knees off of the ground, stack your shoulders over your elbows, which should be no wider than shoulders distance apart. Keep the back of the thighs pressing up towards the sky, while guiding the heels back and the heart forward. Maintain a strong core and hold here for 30 seconds.

Triangle Pose


Tuck the back toes under and spin the left heel down so that the heels are more or less in line with each other. Pressing down through the outer edge of the left foot, begin to straighten your right leg. Engage both legs and consider stacking your left hip over your right. Slide your right hand as far up your right leg as you need to so that you are not collapsing anywhere. Open the left arm up towards the sky, reaching out through the left fingertips.

Low Lunge Variation


With your right toes pointing straight ahead and the outer edge of the right foot parallel to the outer edge of the mat, lower your left knee down to the earth. Place your hands on top of your right thigh or reach them up to the sky. Soften the tailbone down and draw the low belly off of the thigh. Stay here for five breaths allowing the right heel to energetically draw back and the left hip to energetically move down and forward towards the right heel.

Easy Lunge Twist


Step your right foot to the outside of your right hand so that your right foot is closer to the right edge of the mat. Turn your toes out to a 45 degree angle (like 10:00). Keep the left knee lifted and press the thigh up towards the sky. Press down into the earth with the left hand and open the right arm up towards the sky. Stay here for at least five breaths.

Chest to Thighs with Interlaced Hands


Stand at the back of your yoga mat with your feet together and carefully bow forward, hinging from your hips and not your low back. Reach your hands behind your back and interlace your fingers, pressing the palms together. Bend your knees and press your chest into and down your thighs, keeping your neck long. Hold for five breaths.

5 Poses to Help Recover from a Cold

Before You Begin: Wrap your forehead to relieve tension in the head. Take a wide ace bandage (about 4 inches) and wrap it snugly around the head, tucking the free end in. You can also wrap it over the eyes, taking care not to wrap the eyes too tightly. The bandage will comfort your congested sinuses while you do the poses that follow.

Standing Forward Bend (Uttanasana)


Brings energy to the head and respiratory area; helps clear the sinuses.

Stand with your feet hip-width apart and rest your forearms on a chair seat. You can also place a blanket on the chair seat for extra padding. Hold two to five minutes.

Supported Bridge Pose (Salamba Setu Bandhasana)


Opens up the chest and increases circulation to the upper torso.

Align two bolsters or two to four blankets on the floor running the entire length of your body (the height of the support can vary from 6 to 12 inches). Sit on the middle of the support and lie back. Slide towards your head until your shoulders lightly touch the floor. Open your arms out to the sides, palms turned up. Rest with your legs stretched out on the bolster or with your knees bent and your feet on the floor. Relax for a minimum of five minutes.

Legs Up the Wall Pose (Viparita Karani)


Brings energy to the groin and opens the chest area to facilitate breathing.

With the back of the pelvis on a bolster placed 4 to 6 inches from the wall, swing the legs up the wall. Drop your sitting bones into the space between the blanket and the wall and open your arms out to the sides. If your hamstrings feel tight, try turning the legs slightly in, or move the bolster further away from the wall. Hold for a minimum of five minutes.

Reclining Twist (Modified Jathara Parivartanasana)


Releases physical and stress-based tension.

Lie on your back and with an exhalation bend your knees and draw your thighs to your torso. Shift your pelvis slightly to the left and, with another exhalation, swing your legs to the right and down to the floor (if they don’t rest comfortably on the floor, support them on a bolster or folded blanket). Turn your upper torso to the left. Rest your right hand on the outer left knee and stretch your left arm to the side, in line with your shoulders. Look straight up or close your eyes. Relax for three minutes. Repeat on the other side.

Widespread Forward Bend (Upavistha Konasana)


Quiets the internal organs; relaxes the mind.

Sit on the floor with your sitting bones on the edge of a folded blanket. Straighten your legs out in front of you and then separate them as far as you comfortably can. Rest your upper torso on a bolster or (if you’re more stiff) a chair seat. If you are using a chair, you can fold your forearms on the seat for more height and padding. Hold the pose for three to five minutes.

Top 6 Best Yoga Asanas For Losing Weight


Practicing yoga on a daily basis has certainly helped many people in reducing and gaining weight. People often blame their genes for being overweight or underweight. But that is not the case every time. It’s not always the genetic makeup that is responsible for weight gain. Our lifestyle and eating habits also play a negative role in weight gain. There is a lot more you can do to reduce weight naturally. Power yoga is a healthy and effective weight loss option. Yoga for weight loss for women is a popular choice these days!

Yoga can be the best and simple option for weight loss as it does not have any side effects. It is a slow process and has long lasting effects. If you want to lose weight in the natural way, always remember 3 D’s: Discipline, Determination & Dedication. And yoga of course!


1. Setu Bandh (Bridge Pose):


For doing this, you have to lie down on your back and bend your knees in such a way that your feet rests on the floor. Now the distance between your feet & buttocks should be the same as your hands. Now, try to lift your body in the upward direction. Try doing this 5-10 times & then release. This asana gives a good massage to your thighs & lower back.

2. Bhekasana:


Lie on your belly and reach back to grab your feet as in bow pose. Now through inhalation, lift up your chest and squeeze the shoulders towards each other. Fold your feet towards the hip region and let your hands hold the toes. Hold this pose for 5 breaths and then gradually release.

3. Dhanurasana:


This is also known as Bow pose. All you have to do here is to lie down on the floor with your belly touching the ground. Keep your hands besides your chest. Now take a deep breath and lift your legs & thighs up. At the same time, you have to try to catch your legs with your hands. Remain in this position for 30 seconds & release

4. Shalbasana:


Lie on your belly with your hands resting below your thighs while forehead and chin are resting on the floor. Now try to raise your left leg up to 10 inches. Keep your leg straight. Do not bend your knees. After that, try doing the same with your right leg too. At the final stage, do this with both your legs.

5. Chakki Chalan (Grinding Pose):


This is again a very effective exercise & asana for reducing belly fat. For this, you have to sit in a comfortable position & spread your legs straight in front of you. Do not bend your knees. After that join your hands & move it in circular motion over your legs. This gives a good massage & stretch to your stomach, hands & legs. Do it 10 times in clockwise position & 10 times in anti-clockwise position. Release slowly.

6. Nauka Chalan (Boat Pose):


For this, you have to sit down in a straight yet comfortable position. Spread your legs straight in front of you. Your legs need to be joined to each other. Do not bend your knees. Place your hands besides your body. Now try to move your hands forward & backward. Also, move your body in the same manner as you move your hands. They should move as if you are riding a boat. Do it 10 times in clockwise position & 10 times in anti-clockwise position. Release.

4 Useful Tips to Arm Balance Postures


In the yoga world, flying can mean all sorts of things from crow pose to handstand to floating back to chaturanga dandasana. For the purpose of this conversation, let’s stick to true arm balances, meaning we use our arms to balance on them. Who would’ve thought!

When first starting to practice yoga and for many months or years after, arm balance postures can “appear” unattainable, out of reach, too difficult, or light years away. Surprisingly, arm balance postures are actually quite simple once you know the proper technique. Poses like crow pose (bakasana), one legged and side crow pose, eight angle pose (astravakasana), and grasshopper pose are easily in reach. These postures ALL require the same movements and patterns. It’s simply up to us, as yogis, to instill these movements and patterns into our daily postures.

But enough buildup already –let’s get down to business. Here are the 4 useful tips to Arm Balance Postures. These tips will have you flying in no time!

1. Spread the fingertips wide & root down through the hands.


Whenever we are trying to balance, the more surface we can connect to the ground the sturdier and steadier we will be. This is the same principle in yoga. The greater the connection between our hands and the earth, the easier it is to root down and rise up.

When teaching yoga classes, I often see students with fingertips barely spread. This is a major NO – NO! Spread those babies out! Feel each fingertip connecting with the Earth, ground down through the heel of hand, and then lengthen up towards the sky. This can apply to every posture in yoga, not just arm balances.

Start to notice where the fingertips are in each posture and what the hand is doing. Are you rolling to the outer edge of the hand? Are you only pressing down through the pointer finger and thumb? Begin to take a mental note of this and then slowly work towards expanding and extending the fingertips and hands. Eventually, this will become a habit that doesn’t require any thought process.

2. Create a shelf with the arms.


Creating a shelf is one of the most important components to lift off. If the body has nothing to stack on top of, the body will quickly fall. Imagine your body parts are like Legos. Each piece needs to neatly stack on top of one another, thus creating whatever shape is desired.

This is the same principle with arm balance postures. The arms should mimic chaturanga dandasana (low pushup), positioning with the elbows tucking in towards the body and shoulders staying in line with the elbows. Every posture requires this shelf! It’s the building block of arm balances.

3. Gaze forward and then gaze forward MORE!


For some reason, we love looking straight down. Think about when we walk, run, or step up onto something. The tendency is to gaze directly down at the feet. We need to break that habit stat!

In order to fly and stay soaring above, it’s absolutely necessary to gaze forward. Now, let me clarify the word “forward.” I don’t mean crank the neck so hard that a muscle spasm occurs or causes any type of discomfort. What I do mean is a soft gaze out in front of the fingertips, usually about 6 inches. Nothing crazy!

Start to practice this step wholeheartedly. Not just here and there, but every time you come to the mat.

Arm balances will soon become a bright light of possibility when the gaze is forward. We want the eyes to direct the body, to be the guide, to be the captain sailing the ship.

4. Suck the Belly UP and IN.


This is a literal statement. Literally suck the belly up towards the ribs, and in towards the spine. If what I’m saying is not clicking, try this:

Lie down on your back and breathe normally, inhaling and exhaling out of the nose.
On the next exhale, send the bellybutton up towards the heart and back towards the spine.

Do you feel that? “That” being the activation of your entire core, the power center, the space from where we should always move from. This, my friends, is how it should always feel, in almost every yoga posture, unless it’s a restorative yoga pose or class.

Just like the fingertips, hands, and gaze – start to tap into the core of your body. Begin to really use its power on each exhale and refocus on each inhale. When the core is engaged and aware, the body is able to balance and relax. This allows us to fly while remaining calm and balanced.


Okay yogis of the world, it’s time to leave the nest and fly. It’s time to mold these 4 tips together and integrate them into your yoga practice. Start slowly and with no expectations. Don’t chase yoga shapes or force the body into postures. Stay very present in each yoga practice and yoga pose. Do all of this and you too will be soaring high. Go take flight!

Daily Yoga 3rd Anniversary Celebration!


The terms and conditions of the giveaway are below:
• The giveaway is for Android and iOS
• Leave a comment on App store or Google Play with 5 star
• Send the screenshots of your(your friends’ )reviews to

For iOS users:
• Win $39.99 one year PRO VERSIONS: Review 5 star on App Store and also invite at least 7 firends.
• Win $7.99 one month PRO BENEFITS: Review 5 star on App Store and also invite at least 3 firends.
• Win $1.99 one week PRO RIGHTS : Review 5 star on App Store.
Once we receive your email, we will giveaway the subscription to your account (Please note, you should sign up with the email at first).
For Android users:
• Win $ 9.99 Yoga Enhancer Brainwave Recording: Review 5 star on Google Play and also invite at least 3 friends.
• Win $ 2.99 Joyful Music Pack: Review 5 star on Google Play.

Once we receive your email, we will give away the recording/music pack to your mailbox.

4 Effective Yoga Poses For Periods


1. Fish Pose (Matsyasana):

Similar to dhanurasana, it beats fatigue and menstrual pain. It stretches out the muscles of the back, neck, chest and legs. This gives relief from muscle aches and pains, commonly associated with menstruation. This pose helps stimulate the organs of the stomach and abdomen. It effectively fights against indigestion and gas problem, associated with bloating.


  • Lie with your back flat on the floor. Your knees should be bent, and your feet flat on the floor.
  • Next straighten your legs and place your arms on either side.
  • Raise your hips, one side at a time and place your hands under each hip.
  • Try and bend your elbows, and push your upper body off the floor. Exhale as you perform this step.
  • Raise your chest and tilt your head backwards.
  • Hold this pose for a while and inhale as you rest your back.

2. Bow Pose (Dhanurasana):

This pose relieves constipation and respiratory issues. It also removes menstruation-related complaints. Some of them are backache, fatigue and anxiety. It stretches the entire front portion of the body. This pose involves putting all the weight on the navel point. It stimulates the stomach organs, eases cramps and regulates blood flow to the uterus. It also relieves pain and bloating.


  • Lie down on your stomach, keeping the feet hip-width apart. Place your arms by your sides.
  • Bend your knees and stretch out your hands to hold your ankles.
  • Next, breathe in and raise your body from the front to ensure that your chest is off the ground. Lift your thighs parallely and off the ground.
  • Hold this pose for as long as you are comfortable, and return to the original position.
  • Exhale when you release your ankles.
  • Always listen to your body and don’t overdo the stretches.

3. Camel Pose (Ustrasana):

This pose relieves menstrual discomfort. It lessens back ache and helps your body relax.


  • Kneel and press your shins onto the floor, ensuring that the shins are flat against the floor.
  • Next place your hands on either side of your pelvis.
  • Ensure that your palms are resting on the top of your hip bone.
  • Tilt your tailbone downwards, keeping your upper body upright. Inhale and tilt your head back. The chin should be pointing towards the sky.
  • Form an inward arch in your back.
  • There should be a stretch right from your chin down to your belly.
  • Hold this pose for twenty seconds. Now exhale and come back to your original position.

4. Noose Pose (Pasasana):

This pose helps stretch the muscles of the back, ankles and belly. It also helps to relieve lower back pain, which turns very painful during periods.


  • Begin by standing straight and folding your hands in the ‘namaste’ position.
  • Keep your feet together.
  • Next squat, so that your buttocks touch your calves.
  • Exhale and stretch your right hand over your left knee. Ensure that the forearm passes the shin. This allows your back to twist.
  • Take the other hand behind your back and clasp the hands together. You can even hold the wrist of the other hand.