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March 28, 2019by ohmsantihyoga

 

Want to start a family and have kids? Yoga can help you achieve that. In spite of the fact that it might not be your only ticket to parenthood, yoga can boost your chances and increase your fertility by a wide margin.

Maybe you are thinking about how stretching and doing poses on a mat can help you boost fertility? Infertility is a standout amongst the most well-known disorders caused by stress and whimsical ways of life. When you’re stressed up, your body goes into fight or flight mode, discharging cortisol hormone that helps your lungs, muscles, and heart to provide defense for the entirety of your body. This gets you ready, in case you have to run from the situation or you have to defend yourself against the threat.  It is only when this stress stops that your body withdraws the excess cortisol in your system, thereby, causing your body to go back to its original functioning state.

In the event that the stress does not decline, for instance, you’re constantly worrying about work, your relationship or you have money-related issues that trouble you consistently, your body will keep up the production of cortisol. This incessant production of Cortisol can prompt lasting changes in your body. However, fertility yoga will help you alleviate these stresses and help you regulate your hormones and ovulation period.

How fertility yoga can relieve your stress

Yoga is a relaxing workout that lets you grow your strength and agility, in addition to helping you to ease off and unwind. Yoga consists of meditation, stretching, breathing, and a range of moves known as postures (Asanas) which if done correctly will help to improve physical and mental wellness. Many people have accepted as true that yoga is able to help them conceive or deal with the stress of getting fertility care. Many studies on women that practiced yoga when they’re trying to conceive shows that yoga helped them reduce their anxiety levels. Thus, easing their bodies and regularizing their hormonal productions. Ultimately, they conceive quicker than the vast majority of women of their age that didn’t practice yoga.

What is Fertility Yoga?

Yoga is a 5-millennium years old practice originating from India that is capable of delivering extraordinary changes for your mind, body and soul.

Fertility yoga isn’t a special sort of yoga; however, it is a set of carefully customized yoga poses (Asanas) and breathing techniques that help you reduce stress as well as expel toxins from the body, making the body stronger, thus improving the odds of conceptions.  Not too long ago research was conducted by Harvard Medical School, and the results proved that ladies who practiced fertility-targeted yoga lessons have better odds of getting pregnant compared to women who didn’t.

Here are 4 of the best Yoga poses (asanas) to help you boost your chances of getting pregnant.

  1. Bhujangasana – Cobra Pose

This is a standout amongst the most effective fertility-focused yoga postures. By assuming this position, you’ll increase the amount of blood circulation to your uterus and ovaries. In this way, you’ll be able to create hormonal equilibrium in your body, such as the production of cervical mucous that lubricates the passageway of the fertilizing sperm to the egg. To assume this yoga position, lay on a yoga mat – belly to the floor. Place your palms beside your chest, with the elbows bent. Gently pushed your chest off the mat, arching the back and the shoulders relaxed. Hold the pose for 5 breathes. One may repeat this pose for 3 more times.

  1. Sarvangasana – Shoulder Stand

This yoga pose works on the thyroid gland, which produce and regulate thyroid hormones which is crucial to a good reproductive health. Lie down flat on your back on your yoga mat, with the knees gently bent.  Raise your legs from the floor and kick both legs into the air, with both hands supporting the lower back. Hold this pose for 5-10 breathes. One may not stay too long in this pose if they are hypertensive.

  1. Paschimottanasana– Seated Forward Fold

This yoga posture focuses on your hips, hamstrings and the lower back. The pose energizes both the uterus and the ovaries (major organs for fertilization). What’s more, it can revitalize the state of your mind. To assume this position, sit on your yoga mat and keep your legs straight and close together. In your seated position – palms on the mat – stretch your torso forward as if you want to fold. Remember to inhale and exhale as you assume this pose. Hold the pose for 5 breathes. One may repeat this pose for 3 more times.

  1. Bhramari Pranayama– Bee breath

This is probably one of the best breathing techniques for stress alleviation and it helps the body to unwind from fretfulness, stress, and worries. Assume an upright seated position and touch your ears’ cartilage using your index fingertips. Breathe-in slowly and press gently on your cartilage as you breathe out. Repeat this process a few times (6 or 7 times) as you continue to press and release your ears’ cartilage. As you breathe in and out, hum under your exhalation.

Maximize your chances using Clearblue Digital Ovulation Test

The best way to boost your chances of conception is to take advantage of the days you are most fertile. The Clearblue Digital Ovulation Test can help you achieve this. By using this device, you’ll be able to pinpoint two of your most fertile days. This is attained by gauging your body’s hormonal changes from the start of your cycle to the end of your cycle. The focus of this examination is the luteinizing hormone (LH) – a key fertility hormone. This device offers more guarantee that the conventional approach of using temperature and calendar to know when you are most fertile. What’s more, the result of this assessment is shown digitally, and it is 99.99% accurate.

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January 31, 2019by SEO Admin

For many first-timers, they face similar struggles during their initial yoga lessons. It mainly consists of inching forward to touch their toes, stealing peeks around the room to check if they are doing it right and lastly, zoning out and wondering what in the world is a “down-ward facing dog” position. Yoga, despite being a seemingly simple exercise, requires the practitioner to execute the different poses accurately, for them to reap the benefits and more importantly, to prevent injuries resulting from an incorrect position.

Yoga itself, is not confined to one, generic form. In fact, there are various types of yoga to suit different lifestyles and preferences. Here are the details on four types of yoga.

1. Yin Yoga

Founded by Paulie Zink, Yin Yoga is a slow-paced yoga practice that mainly consists of meditating and stretching postures. It is designed to stretch out deeper layers of fascia (connective tissues around the joints) through a variety of seated postures. These postures are usually held for 3 to 5 minutes and aim to help you sit comfortably for a longer period of time. While it may not be as intense as other forms of yoga, yin yoga classes are very relaxing and are perfect for beginners or post workout.

2. Hatha Yoga

The most commonly heard of type of yoga, hatha yoga is simply a set of postures (asanas), coupled with meditation (dhyana) and breathing exercises (pranayama). It originally referred to the physical side of yoga but is now known to be slower-paced as compared to most other styles. It emphasizes still postures that open multiple channels, especially the spine, the main channel of the body, allowing energy to flow through the body freely. Hatha yoga may not be very intense but is perfect for beginners, especially if you intend to work up a sweat.

3. Ashtanga Yoga

Also known as “Eight-Limbed Yoga”, Ashtanga yoga is one of the more physically demanding forms of yoga. The main difference between Ashtanga yoga and yin or hatha, is that it involves a specific sequence of movements and poses that flows swiftly with every inhale and exhale. It is continuous and fast-paced, but can also be done at your own pace because the order of postures (asanas) are entirely predefined. It aims to purify the body by producing internal heat and is great for toning the body and getting the abs you’ve always wanted. Despite being a good form of cardio, beginners will find that Ashtanga yoga is tricky and grueling to keep up with.

4. Prenatal Yoga

As per what the name suggests, prenatal yoga is a class specially designed for mommies and mommies-to-be! Unknown to many, performing regular yoga can be very dangerous when pregnant. Postures that requires closed hip twists could be unsafe for your baby as it puts pressure on your organs and affects blood circulation. Compared to regular yoga, prenatal yoga puts less stress on your joints and pelvic area. These yoga postures also help improve sleep, strengthens the body to prevent aches, and prepares the body for labor. In fact, many postures focus on strengthening parts of the body that are especially vulnerable during pregnancy.

Join us here at Ohmsantih, where we offer classes that are suitable for both beginner and advanced yogis. We also provide prenatal yoga classes for expectant mums. Embark on your journey to a healthier you and embrace all the benefits of yoga today.


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January 31, 2019by SEO Admin

Just like spin classes, yoga is an exercise known to many. The only difference is that few take time out of their schedule to experience yoga firsthand because it is less dynamic and therefore seems less beneficial. But the fact of the matter is just the opposite.

Hailing from India, yoga is an exercise that incorporates slow movements, breathing techniques, meditation, and endurance. It forces you to leave behind all your stress and worries, encouraging you to connect the mind with the body.

Here are 3 reasons why you should pick up yoga and attempt to understand your body a little bit better.

1) Improves flexibility

One of the most obvious benefits of yoga is, of course, flexibility. Living in Singapore, most of us are deskbound more than half of the day. This will significantly mar our flexibility, and result in stiff, aching joints and poor posture. Practicing yoga regularly loosens facia (a thick connective tissue that surrounds the muscle tissue) and will ease flexible and can help prevent injuries from falls.

Yoga is also extremely beneficial for bodybuilders as it aids muscle recovery. Consistently lifting heavy weights will result in tightening of muscles and the production of muscle knots. Frequent yoga, on the other hand, prevents muscle knots from forming and will even result in improved weightlifting performance over time.

2) Improves health

Breathing techniques are the most critical part of any yoga practice, and these breathing techniques are also the best way to improve lung functions. It keeps your mind connected with your body and focuses on the effective use of oxygen through fewer breaths of greater volume.

People with digestive problems can also reap the benefits of yoga since bodily movements are known to facilitate and increase the rate of transportation of food and waste through the body. There are specific postures that are known to expel gas trapped in the intestine, and many yogis believe that the twisting postures help with digestion. Of course, practicing yoga right after a meal is not ideal. But if you feel any stomach discomfort a few hours after eating, its time to whip out your yoga mat!

3) Relieves stress

Stress is known to be the root of countless physical and mental health problems such as insomnia, high blood pressure and heart attack. When you are stressed, your body goes into fight-or-flight mode, resulting in decisions that most definitely are not the best ones you can make.

By emphasizing relaxation, slowing of the mind, and achieving inner peace, yoga aims to leave you feeling less tense than you were before you stepped into class. It encourages you to let go of the incessant loop of negative emotions and simply, breathe. With this rejuvenated body, soul and mind, you can now better face the endless hurdles of life, whatever it may be.

Now that you are better educated on the benefits of yoga, join our Ohmsantih family and be on the road to attaining inner peace and health.


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December 14, 2018by SEO Admin

As quoted by the Indian Prime Minister, “Yoga guarantees wellness as well as fitness. Yoga is not merely an exercise but a way to attain peace through physical, mental and spiritual well-being.”

Yoga is quickly becoming popular in many countries because of the deep, intricate level of benefits it provides to one. It goes beyond just obtaining physical well-being. It cultivates a sense of freedom and self through mental as well as spiritual aspects of life. With Yoga, you can feel relaxed like never before, and it is an excellent avenue for alleviating stress. On top of that, Yoga is highly adaptable and can be incorporated into all aspects of our daily lives.

If you are a newbie, fret not as Yoga is not as complicated as you think it is. There are a few basics which you can learn, as a beginner.

Calling out to all newbies and Yoga-holics, here are three outstanding ways to incorporate Yoga into your daily routine habits.

1) Get your Basics Right

Sometimes, being a newbie can be straining, nerve-racking and stressful. However, it is more critical if you embrace the excitement of learning something new, just like Yoga.

If you are not familiar with the striking poses of Yoga, try enrolling for a class, one that is suited for your body and level of confidence. Refrain from hastily enrolling into an advanced class as without a good foundation, as you may injure yourself.

At OhmSantih, we have a range of Yoga classes in Singapore that you can choose from to start on your Yoga Journey. We would recommend the Meditation and Mindfulness Yoga classes in Singapore to help you achieve a better state of mind. These classes will allow you to open the process of thinking while practising Yoga. It lets you focus on your breathing while enabling you to gain balance and control over the mind, emitting calmness throughout the body.

2) Get In Touch with Yourself

Yoga is the perfect way to get in tune with your body and know how it works by heart. It is an effective way of monitoring your body as you get to pay attention to your physical self. With the range of poses available, a practitioner can stretch to his or her limit without going further. The healthiest people are the ones who feel the most in touch with themselves.

While doing the yoga poses, feel your body and its stretch. Focus on what hurts and what feels good. It will leave you feeling less anxious and create a more calming experience for yourself. Furthermore, as you continue feeling the sensations of your body, you will feel more confident of yourself.

It is also wise to surround yourself with other Yoga practitioners to keep the yoga spirits up. Our Yoga classes in Singapore can allow you to mingle with other practitioners with the same mindset. As they all say, “great minds, think alike”.

3) Schedule Your Yoga Flow

As busy individuals, it may be a little challenging to commit to 90-minute Yoga practice. The only way is to break up your flow and create a schedule for different parts of the day. It can consist of a few rounds of Kapalabhati, when you wake up, and throw in some spinal extensions, stretching as well as flexions. Kapalabhati is a breathing technique where forced exhalation is combined with passive inhalation.

After a long day, you can also include a short meditation right before bed, and you will rise feeling more refreshed!

If you would like to work on your inner self and discover the essence of your well-being, join our Yoga classes in Singapore at OhmSantih today.



December 1, 2017by ohmsantihyoga

“If we could encapsulate Mindfulness into a pill, and take one every day for instant clarity and calmness, wouldn’t that be blissful? Unfortunately, Mindfulness is actually a lot of hard work.”

Mindfulness programs are all the rage these days, as we are in desperate need for a quick-fix remedy to relieve overwhelming anxieties in our increasingly fast-paced and high-stress city.

If we could encapsulate Mindfulness into a pill, and take one every day for instant clarity and calmness, wouldn’t that be blissful? Unfortunately, Mindfulness is actually a lot of hard work.

We break down Mindfulness for you:

What it is – The Basics

Mindfulness is simply about knowing what’s on your mind at this very moment. It means to be in the here and now, living the moment, instead of drifting off into thoughts about the past or future.

First Step – Create Awareness

So if you’re eating a muffin, you are aware you’re eating it. If you’re at a work meeting, you’re focused on participating and actively listening. If you feel frustrated that your kids are yelling at each other, you’re aware that you feel frustrated. If you’re excited over the new iPhone X, you’re aware that you’re excited. Ok, but how does this help us with our stress levels?

Second Step – Be Present

Our mind is often described as the “monkey mind”. Just like how we can browse different websites and switch from app to app in minutes, our mind is capable of jumping from thought to thought in a split second. This is the problem: it’s far too easy for the mind to be hijacked by distractions in everyday life – a jumble of thoughts of past events that you repeatedly run through in your mind, perhaps of regret that you could have done things better, and constant worrying about future things that have yet to come.

A simple analogy: Pulling out a loose tooth. When you take the string, there is no pain. When you tie the string around the doorknob, there is no pain. When you tie the other end of the string to your loose tooth, there is no pain. When you tug to pull the tooth out, there are just a few seconds of pain. After that, the pain subsides. But our mind dreads the prospect of pain so much, that from the moment we realise our tooth is loose, we start to worry. As we take the string and tie it, we continue to worry. This creates mental pain that lasts far longer than the physical pain. Just like how stress overwhelms us nowadays.

Breath Awareness Technique

This is a simple way to help us be present. Sit or lay down comfortably, close your eyes, and take a few deep breaths. When you feel at ease, bring your gentle focus to the breath going in, and then going out. Continue this focus. Whenever you realise your mind has wandered off, gently direct it back to the breath awareness. Gradually, your mind settles down within a few minutes and you feel more grounded.

Third Step – Accept Yourself

When we worry or fret excessively, we judge ourselves or others, and these give rise to negative emotions such as guilt, anger, anxiety and more. We beat ourselves up with high expectations and feelings of inadequacy. Of course, we can try to be more positive, but in stressful situations, it’s beyond tough to change negative thoughts into positive ones! Try telling your irate colleague to keep calm and think happy thoughts – she’ll probably snap at you instead.

Mindfulness is about accepting our thoughts and emotions as they are, hence accepting ourselves as we are. Remember the animated film “Inside Out”? The character of Joy inside the mind of teenage Riley didn’t want Sadness to occupy any part of Riley’s life. Yet, it is in accepting sad events that we learn about our own vulnerabilities, and how they make us imperfectly and genuinely human. And the same goes for difficult emotions such as jealousy, fear, and more. This is how we develop mental resilience to last us for a lifetime.

Body Scan Technique

This Mindfulness technique goes deeper to cultivate awareness of your body sensations and emotions. Sit or lay down comfortably, close your eyes, and take a few deep breaths. When you feel at ease, take your time to observe each part of your body, starting from the top of the head. At each part, observe any physical sensation that may exist. Don’t dwell on it, and move on. Along the way, observe any feelings that crop up, and how they change along the way. Gradually the whole body relaxes, and this helps to dissipate difficult emotions.

Lastly – Practise Regularly

If you’re new to this, it’s best to attend a Mindfulness program. Most courses in Singapore are closely guided by teachers, and their instructions keep you focused and engaged. When you first try to be mindful, you would realise how wild our thoughts are! Distracted by what we ate for lunch earlier, worrying about work emails, feeling discomfort from sitting in one position for a while, or that irritating fly buzzing around… Roughly 90% of our thoughts are repetitive ones, and we fall back into the habit of having past or future thoughts and need to continually direct our awareness back into the present moment. Sometimes the mind wouldn’t even stay focused for more than a few seconds before being distracted again. Frustrating, isn’t it? We learn each time to gently accept it and redirect our awareness back once again. Applying this to our everyday life context, it helps us to better manage stressful situations, let go of tension and negativity more easily, and cultivate a greater quality of life.

You may like to check out our upcoming Mindfulness Workshop in Singapore on 17th December 2017.

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November 14, 2017by ohmsantihyoga

Bullet Points – We give you the points, concise and fuss-free, straight up as it is.

Brutally Honest – These are THE critical determining factors, as surveyed among newly-graduated teachers.

A Brief Overview:

With yoga studios and classes popping up on literally every other street in Singapore, you might wonder where did all these teachers come from? You could even be half-contemplating to invest your time to take up the basic 200-hour Yoga Teacher Training Course as well. But which style of yoga? Which school does it best, value for money? How sincere and authentic would the teaching be? And most importantly, whom can you ask for a genuine and useful guide on this? In merely a few years, the number of Yoga Teacher Training Courses available has mushroomed in Singapore, obviously due to a rising demand as yoga gains mass awareness and popularity. But not all programs are created the same, even if they are certified courses with Yoga Alliance, which is the authority on this. And with the huge time and money investment required, not to mention mental and spiritual, you really need a brutally honest opinion on this that cuts through all the murk. That’s us.

1. Class Size

Be it in Singapore or other countries, you would frequently see Yoga Teacher Training Courses comprising anywhere from 10 to 30 participants for each intake. That seems fine if you merely sit and take notes or practise a sequence. But what about adjustments of poses? Understanding the structure of your own body first? Having the space to voice out your queries and concerns? A Yoga Teacher Training Course is much more than just being a proficient practitioner – you have to be actively aware of the holistic nature of yoga, as it applies to you first, and then to others who would be your future students. It is personal growth that extends beyond the self to that of developing others. And guess what, the traditional setting of yoga is one of a small and intimate class size, akin to a mentorship. The teacher closely monitors the personal journey of each and every individual, with much interaction and guidance. So yes, having a smaller class size matters.

2. Style of Yoga

This would have been a laughable point in the past as Yoga is simply Yoga, peculiar to the place and culture, but traditionally authentic. However, modern society has chosen to categorise various styles of yoga, which is a reflection of how widespread it has become, and we are fortunate to be able to access such a great variety in Singapore. Hence, most practitioners choose the style they are most familiar and comfortable with. And as you narrow down your Yoga Teacher Training choices, the best way to determine if you like their teaching style is to go for a trial class! Try a class as a student, and that should be loud and clear if it speaks to your heart. If you are able to, try a few classes by different teachers, and that would give you an even better idea of the synergy of the studio, which you would be part of once you join the course.

3. Credibility of the Teacher

Most Yoga Teacher Training programs would highlight the teaching credentials, vast experience and expertise of the teacher conducting the course – which essentially makes or breaks the whole experience. We say, have a good chat with the teacher in person to suss out how you feel about his/her credibility, and whether you feel comfortable to be placing all of your 200 hours of training in his/her hands. Even better – attend some of the teacher’s classes and that should demonstrate if he/she walks the talk. If the teacher is able to clarify all your queries and even dispel those lingering doubts in your mind, that’s the one you’ll feel reassured to be spending all those hours with for the next few weeks or even months. And if it’s true to tradition, only one guru guides his/her students closely for the entire course, so he/she is able to holistically integrate asana, anatomy and physiology and even yoga philosophy for you. If we expect to be trained in an all-rounded manner, shouldn’t we expect our teacher to be able to teach as so too? Many Yoga Teacher Training Courses have different ‘master teachers’ to teach the different aspects of the course. But think about it, yoga is nothing unless embraced as a whole, and when yoga learning is divided into disparate parts by different people of different styles, it’s left to you to piece them together somehow.

4. Teaching Internships

This is a rare one. Many new graduates finish their course feeling…lost. Sure, they get in lots of asana practice and sheets of teaching instructions, not to mention all that theory. But they frequently have little to zero chance of actually having hands-on opportunities to teach. Whether it be role-playing in class, or observing and co-teaching the actual classes at the studio, such practical hours are rarely part of the Yoga Teacher Training Course. Most of the time, it’s up to you to find your own ‘students’ to practice on them or to find time to practise with your course-mates. So zero in on the ones with internships, and even better if it’s part of your assessment, as it means you would be evaluated on your teaching and that is valuable feedback to get you started already!

5. Curriculum

This is the last one, only because if you’ve got the first 4 points all covered, then that already paves a solid foundation for a curriculum that has depth and exciting challenges in store for you! With the personal growth in mind, the curriculum should go beyond the standard aspects (asanas, anatomy and physiology, philosophy), and take you to discover your own spiritual awareness as well. Spirituality is not Religion. It is simply about realising your own purpose in life, and how you relate to others as we are all part of a bigger whole. And it’s also about giving back to others – that’s why we aspire to teach, isn’t it? So meditation and mindfulness should be a grounding part of the curriculum, and that is really how a yoga teacher is able to understand oneself and others better for a life-long journey.

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