Radiate Positivity

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WEEKEND YOGAPEDIA
Yoga Flow: Radiate Positivity

By combining stretches, core activation, and deep breathing, this sequence will release tension so you start your day feeling refreshed and radiate positive energy!

AS YOU PRACTICE Allow yourself to pause and explore these heart- and hip-opening stretches as you build-up to the peak pose, an exciting variation of Ardha Chandrasana (Half Moon Pose). This will help connect you to your core and root you down so you can expand outward with stability and strength. Meanwhile, breathe deeply throughout the sequence to further awaken your sense of vitality and inner purpose.

1. Tri Pada Adho Mukha Svanasana (ThreeLegged Downward-Facing Dog Pose) Begin with hands shoulder-width apart and feet hip-width apart. Actively reach your heels down as you lift your sitting bones up and elongate the spine. On a deep inhale, lift your right leg. Keep your shoulders squared.

2. Anjaneyasana (Low Lunge) Step your right foot forward and place your back knee down behind your hips. Place your hands onto your front knee, and sink your hips, drawing your belly away from your front thigh and pressing your shoulders back. Gently rock forward and back.

3. Ardha Ustrasana (Half Camel Pose) Turn to your left, pivoting your back shin. Place your left hand alongside your sacrum and your right hand on your front knee. Engage your core to lift your sternum, and elongate the inseam of your right leg.

4. Ardha Hanumanasana (Half Monkey God Pose) Turn toward your front leg, and straighten it. Lengthen your spine over your leg, with your fingertips on the floor. Bend your elbows (not your neck), and hinge from the hips to fold deeper. Keep your hips square.

5. Cat-Cow Pose Bring your right knee back in line with the left, coming to all fours. Inhale and lift your sternum, sitting bones, and chin. Exhale and tuck your chin, round your spine, and tuck your sitting bones. Breathe, and explore your fullest range of motion.

6. Tabletop, variation Extend your right arm forward and your left leg back. Keep your hips square to the mat by dialing your outer left hip down and your inner left thigh up. Engage your core, and elongate from fingertips to the sole of your foot. Hug your muscles toward the midline.

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CRYSTAL OF THE DAY

THE WEEKEND POSITIVE NEWS ROUNDUP

1. Studies revealed the power of yoga over cancer…

A recent study indicated that yoga practiced twice a week can help prevent cancer.

After learning how the traditional practice aids in preventing the illness from spreading and returning, researchers from the University of Rochester Medical Centre in the US think it should be made available by prescription to cancer survivors.

Inflammation in cancer patients burdens the body with toxins and may promote tumor growth. However, in a trial of 500 cancer patients, a randomized group that practiced yoga twice a week for 75 minutes for a month had "significantly lower levels of pro-inflammatory markers."

Another University of Rochester study showed how yoga could support cancer patients' quality of life and help them fight fatigue. And a third claimed that leading an active lifestyle can cut your risk of dying from cancer by a fifth, according to six years of Brazilian research.

2. Net fishing to be banned on the Great Barrier Reef…

A multi-million dollar conservation program will gradually phase out gillnet fishing on Australia's Great Barrier Reef over the course of four years.

Fish are caught by their gills in the nets, which dangle vertically in the water. However, they come at a high cost in terms of bycatch, entangling dugongs, dolphins, turtles, and endangered sharks without discrimination.

The federal and Queensland governments have unveiled a AU$160m (£86) plan to outlaw them by mid-2027, following years of pressure by environmental organizations. The fund will be used to buy out existing commercial gillnet licenses, with the majority shelved by the end of the year. Hammerhead sharks will also be prohibited from being caught by commercial fishermen.

LEARN SANSKRIT

Jnana (gnyah -nah)

Jnana yoga is one of the four traditional schools of yoga, the others being Bhakti (devotion), Karma (action), and Raja (meditation), each of which offers a route to moksha (spiritual liberation) and self-realization. Jnana (Sanskrit for "knowledge" or "wisdom"), the conceptual path of scripture study and self-study, is one of the most direct and challenging routes to spiritual development.

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MEME