Category Archives: MunA Yoga

MunA Yoga is where Body and Mind by Muna all began. All your yoga questions are answered here. Discover different yoga videos, meditation tips, stress busters and more. Find MunA Yoga on social media!

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Downdog variation Copyright Body and Mind by Muna

Embarrassing yoga experiences you’ll have

Yoga is great stress reliever. It’s a calorie burner. And it’s a great opportunity for you to get in touch with your inner self. But … yoga can also be embarrassing. There are plenty of things that could potentially go wrong in class to give you momentary embarrassment, but in the long run aren’t a big deal. I have definitely my fair share of embarrassing yoga moments, but I’ve survived to tell the tales. Here are just a few awkward things that will probably happen to you at some point or another if you continue to practice yoga.

Your body makes noises

Burps, farts, tummy grumblings … they’ll all happen. And for the most part, they’ll happen when you least expect or want them to. Twisting poses will release air from one end or the other, and then by the end of class, your stomach is just about ready to eat a full meal. There’s a good and a bad to this. The good is that it will happen to everyone, so you don’t have to feel bad about it. The bad is that, even though you know it could (and probably will) happen, it still feels ultra-embarrassing in the moment.

Your flexibility will be challenged

child's pose Copyright Body and Mind by MunaMaybe you’re going to yoga classes to gain flexibility or maybe you’re not. Either way, if you’re consistent with it, your body will become accustomed to stretching, and your flexibility will improve. That’s great! The down side is that there are going to be times in which your body just simply doesn’t do what you want it to. There will be days that you can touch your toes without issue, and there will be days that bending over at all feels like a huge task. But by tomorrow, you’ll probably be back to touching your toes. It happens. That’s just a part of the yoga experience.

You’ll forget the flow

If you go to a vinyasa class, you’ll probably hear a teacher say something along the lines of, “Continue flowing at your own pace” or “Repeat that four more times.” When the teacher is calling out the poses, you know them. But as soon as you’re supposed to continue on your own, you forget. Maybe it’s just one pose, or maybe it’s the whole thing. Here’s the truth: It does not matter. If you do the “wrong” thing, don’t worry about it. Own it. If you have a good instructor and a lot of people are making the same mistake, they’ll begin to call the poses again to help get you back on track. If not, just keep moving. Some movement is better than no movement at all.

Embarrassing yoga

Chances are, at least one of these three things will happen to you at some point in your yoga journey. It’s highly likely that two – or even all three – will happen during the same practice. It might be embarrassing, but it is by no means a big deal. Don’t let the small things discourage you from enjoying the class. And for sure don’t let a little thing like farting during a session put you off from attending another class in the future.

Yogis are a pretty understanding and inclusive bunch. Since we’ve all experienced those embarrassing yoga moments at one point or another while practicing in groups, we’re used to it. Think of your mat and your studio as a safe space in which you can do something awkward without feeling embarrassed. Life – and your yoga practice – is so much easier from that point of view.

Copyright Body and Mind by Muna

Combating discomfort: 4 poses for back pain relief

There are multiple causes for back pain. Knowing the reason behind your discomfort is the best way to get to the source for treatment. If you’re not sure what the reason for your tension is but you need back pain relief now, here are three poses to help you release tension. Continue reading

Do you need to practice yoga every day?

Question: Do I need to practice yoga every day?

The short answer: No.

The longer answer: No, but …

For some people, making time to practice yoga 45-90 minutes every day is too much. There are plenty of other things you could be doing in that time. Because of that, many find themselves turning to longer practices once or twice a week. Is that wrong? No. Will it give you the maximum results when it comes to gaining flexibility? No.

That’s not to say you won’t get any results from a once-a-week yoga routine. You will. Longer bouts of yoga a couple times a week are a great supplement to other workouts you may be doing. Depending on the style of yoga you are practicing, these practices can also help improve your cardiovascular system (i.e., the efficiency of your heart).

do i need to practice yoga dailyBut what if you could fit in shorter sessions more often throughout the week?

Studies show that doing shorter bouts of yoga daily (10 minutes or so) can improve your overall fitness similar to practicing once or twice a week. In fact, it could improve your flexibility better than doing longer sessions less frequently. Sure, that means you’ll have to schedule time most days of the week to get those benefits, but the time you have to put in each day shortens considerably.

Daily practice vs. weekly practice

So what’s really better: to practice yoga every day or to practice a couple times a week? The answer depends on your lifestyle and your goals.

If your goal is to maintain your current flexibility, supplement other workouts and/or improve your cardiovascular fitness, practicing a couple times a week is a good base. On the other hand, if you want to work on gradually getting more flexible and improving your cardiovascular fitness at the same time, shorter bouts of yoga every day will be more effective than longer sessions.

All that said, there’s no need to go for the all-or-nothing approach. Some stretching and breath practice each week is better than none. If you simply can not fit in two or three longer sessions a week but can put in 10-15 minutes each evening before going to bed, great!

If you want workouts you can do when they best fit your schedule, check out the Body and Mind by Muna online gym!

tight hips Copyright Body and Mind by Muna

4 of the best poses to relieve tight hips

Not too long ago, I posted about the two major causes of lower back pain. One of the reasons I mentioned is tight hips. When the hips are tight, the back works extra hard to try to keep you balanced. Unfortunately, that leads to back pain. If you consistently stretch your hips, they’ll become loser and more flexible. Your back will thank you for that. Without further ado, here are four poses to help combat tight hips. Continue reading

tuck jump Copyright Body and Mind by Muna

Get Moving: Free June Fitness Challenge For Busy People

Ready to get your summer started? Between work, baseball practice, graduation parties, BBQs and more, is there really time to fit in exercise? Yes! Yes there is! This fitness challenge is perfect for people who are just starting out on their fitness journey as well as those who are incredibly busy this time of year. Bonus: It’s completely FREE! Continue reading

six-pack ab training by daveynin via flikr

Intimidated by your first fitness class? Don’t be

Walking into a new gym or fitness class can be intimidating. You worry whether you’ll fit in. You worry if you’re wearing the right clothes. And, especially if you’re out of shape, you’ll worry that everyone is watching and judging you for being there. Here’s the truth of the matter: Everyone is so concerned with themselves that they barely have any time to give you a second glance. Continue reading

cobra Copyright Body and Mind by Muna

Essential yoga poses for any practice

Whether you’ve been attending yoga classes regularly for years or you’re just thinking of stepping into your first class, there are some poses you’re going to encounter over and over. This is true no matter what type of yoga you practice – vinyasa, ashtanga, kundalini, Iyengar, hot yoga or something else. There are some essential yoga poses you just need to know. Here are just a few you’ll see time and time again. Continue reading

scale Copyright Body and Mind by Muna

How to know how often to weigh yourself

When people try to gain or lose weight, they often begin to question how often they should weigh themselves. Some professionals suggest weighing every week or every other week, while some say daily. But with those varied suggestions, how do you know how often to weigh yourself? Continue reading

meditate copyright Body and Mind by Muna

How to meditate: 7 meditation tips

If you’ve ever tried to meditate and found it hard to concentrate on nothing or boring to just sit around, you are not alone. Meditation is difficult – even for people who do it regularly. But it’s worth the struggle considering people who meditate tend to have better health outcomes. That said, if you’re trying to add meditation into your routine, it doesn’t have to be as intimidating as it sounds. Here are some simple tips to help meditation seem more manageable. Continue reading