Medical parts were written by Dr. Rai

“Don’t stress too much, stay calm!” –  Haven’t you heard this phrase? I got tired of listening to this from various sources be it a doctor or a well-wisher or sometimes even a friend. I could never decode how not to be stressed when something goes wrong or when you are running on tight deadlines and so on. The concept of “Stress” has been in the limelight and as a clinical psychologist, I can recommend you to try the corpse pose to calm your mind and body. Continue to read to find out why it is important to turn to your right side while coming out of this posture.

While most of the Yoga asanas are meant to bring in mental as well as physical relaxation, Shava-asana or the Corpse Pose can be called the best of the lot. When broken down in Sanskrit words it means Corpse Pose and is also referred to as Mrtaasana retaining the essence of staying still as dead and allowing the body and soul to relax. 

Relax, Release, and Let Go!

It is often believed that the Corpse Pose is the easiest and needs little to no effort in mastering it. I would like to break that misconception as I found it hard to practice and found that many Yoga practitioners also felt the same way when they initially started practicing it. Shavasana is usually referred to as a form of meditation that is done after Yoga, exercise, or right before sleep. In a particular study that was conducted in the year 2009, a comparison was drawn between the effect of Cyclic Meditation (cyclic alterations of stimulating and relaxing the body parts) and an equal duration of Shavasana. Both of these are relaxation techniques and were assessed to study the effect and impact on a state of anxiety and performance in memory tasks. The results suggested that movement as a part of Cyclic Meditation enables performance in attention and memory tasks more than an equal duration of time in the Corpse Pose. However, conducting this study on participants residing at the Yoga Centre is considered a major drawback.

Follow these steps to get in the right posture for Shavasana

  1. Wear something comfortable and warm. You might want to drink a cup of hot tea if you like, before that. You cannot relax if you are feeling cold. So, prep yourself to stay warm. Feel 
  2. Spread the mat and lie down on your back. Alternatively, you could even lie on your bed, but it is recommended to lie on a flat surface with a mat or a blanket. Stay disconnected from phones or any other external disturbances. Silence the gadgets and set an alarm with a mild tune to just track your time.
  3. Keep your legs straight and let the feet fall on either side. It is not necessary to hold them stiff with toes facing upwards.
  4. Place your arms alongside your torso, not too close and not too far with your palms facing upwards. Try not to clench your fist and as you might retain the tension in your hands and around your neck. Relax your shoulders and jaw muscles too. 
  5. Keep the face-centered in alignment to the body and don’t let it fall on either side. 
  6. Once you are properly aligned, release any effort or tension in the body. Consciously feel a sense of gratitude towards each body part and feel every inch of your body by maintaining a focus between your eyebrows – the third eye or the mind’s eye. Silently thank each part of your body for helping you function the way you wish to and for carrying all your tension. Trust me, it works!
  7. Stay relaxed with a natural breathing style in this pose for a minimum of 10 to 15 minutes, to begin with. Gradually you could extend to even a 20-minute window. 
  8. To release the pose, it is necessary to reawaken your body from stillness. With your eyes still closed try to wiggle your toes and fingers and stretch your legs and hands.
  9. While trying to get up and sit, it is always recommended to roll to your right side first and take support of your left hand to sit up. Rolling to your right side will reduce the pressure on the heart which is on the left side, leaving it open and free for the blood flow after Shavasana. Rub your palms and place them on your eyes and feel the warmth on your face. Now slowly open your eyes to a fresh state.

Modifications and Variations 

Though Shavasana appears like a short nap that one would take to relax the body, it is much more complicated when practiced. It demands you to stay consciously awake while being still and completely relaxed. After a small research, the common challenges faced in mastering this pose are detailed below.

A gush of thoughts!

It is easier to stay silent without talking than to silence your mind inside. A gush of thoughts has always been the biggest challenge for any individual who tries to practice any form of meditation. Especially the ones which are troublesome and uncomfortable. The moment you close your eyes to relax, your mind finds it restrictive and pops up different situations or questions and continues to work even harder. A 2010 study in which an iPhone app collected  responses from 2,250 adults worldwide revealed that almost half of  your thoughts have nothing to do with what’s going on at any given moment. The data also exhibited that people tended to be less happy when their thoughts did not bring with their actions.

The best way to handle this situation is to let your thoughts flow. Never try to restrict your ideas or feelings or thoughts running in your mind. The more you push yourself to avoid thinking the harder it gets, and you might even feel stressed instead of relaxing. Just like an ebbing river, the waves need to strike hard initially to find the calmness deep inside. Just go with the flow, it takes time but it will become better!

Physical Pain

Tuning our physical body to align with the calm state of the mind could be stressful if you have any prior concerns such as lower back pain, spondylitis, disc replacement surgery, etc. I found it hard to lie flat on my back due to lower back pain and was only focusing on the pain I was experiencing rather than achieving a relaxed state of mind. It is recommended to listen to your body and address pain if any while trying to perform the Corpse Pose. Try placing a pillow under your knees, to comfort your back and handle pain. If you are experiencing discomfort in the neck, slightly elevated with the help of a folded towel or a small cushion. Try to cover your eyes with an eye-pad if you find the light around you too harsh. Untie your hair, if you have a ponytail, and keep it open to avoid that prickly sense of a hair accessory while lying flat. 

Note that the smallest of physical discomfort could appear humongous while you try to relax. You might notice certain body parts will start itching, just breathe and repose. Everything is fine, this is your time.  


If you are totally relaxed physically and mentally, then you are halfway through mastering the challenging Corpse Pose. But here awaits the biggest challenge, you tend to doze off or start feeling sleepy. The Corpse Pose needs you to stay still and calm but remain consciously awake. Try to variate the breath by increasing and decreasing the pace and stay focused on that pattern to meditate and relax consciously. 

Benefits of Corpse Pose

Even during therapy sessions, I usually can perceive how difficult it is for my patients to calm down. This Asana can be a solution for a stressed mind. The Corpse Pose brings the body to homeostasis (a balanced state between the physiological and biochemical paths maintaining the stability between the physical and emotional levels). It is like rebooting your entire system and making it more productive and capable in this competent world. Let us understand some of the benefits of Corpse Pose.

  • Attaining a balance physically and mentally helps in the regular and harmonious functioning of body organs.
  • Regular practice of the Corpse Pose tends to improve the overall immunity of the body.
  • Helps to lower Blood Pressure.
  • Conscious breathing supports better functioning of the lungs.
  • Taking time to let the thoughts flow and to reflect thoughts on your inner self, help you to keep stress and anxiety at bay.
  • Helps you sustain your good mood as it releases the feel-good neurochemicals.
  • Physical alignment always aids in improving the posture over a period.

There are long-term mental health benefits too when you combine your exercise routine with the Corpse Pose as mindful meditation. In 2016, a study was conducted on people with clinical depression, and a massive improvement was noticed in their symptoms when they meditated for 30 minutes before using the treadmill twice a week for eight weeks.

It’s not easy to lie down, relax the breath, and silence the chatter in the mind. But disciplining the mind and body after a demanding activity builds resilience. Over time your results will get better, be patient, and don’t give up.

Buying a Manduka mat is quite an investment, so you must ensure you look after it properly. If you think you can treat your Manduka mat just like a regular yoga mat and throw it in the wash, then you’re wrong because this could be a disaster for your expensive purchase. That’s why we’re here to guide you on the correct way on how to clean Manduka yoga mat, so you can keep it in peak condition.

Why Are Manduka Mats Good?

Anyone looking for a top-notch yoga mat with excellent grip, cushioning, and long-lasting material should take a peek at The Manduka mat. It’s a luxurious option that offers a solid yet buttery feeling and wears in nicely. Though it might be a bit budget-friendly, it is ideal for those who want a more eco-friendly option. Manduka’s mats are either crafted from PVC, a hard-wearing, moisture-resistant plastic or natural rubber. Both materials guarantee incredible traction and won’t absorb sweat, keeping your mat looking and feeling brand-new for years. The Manduka Pro has plenty to love, from its superior grip for Ashtanga yoga to its 6mm padding for maximum cushioning, there’s no shortage of features here. Plus, it’s available in many colours, so you can find the perfect fit, to stretch comfortable in the cobra pose. And, best of all, it’s a mat built to last.

The 3R principle

Whether you’re looking to give your mat a quick spritz of freshness or you need to take some extra steps to restore and preserve it, we’ve got you covered! Our 3 Rs—Refresh, Restore, and Rinse-give you three simple and effective ways to keep your mat looking and smelling its best. 


This helps in making all yoga mats smell soothing and spotless for extended periods. It is safe for all mat materials. 


This helps nourish, revive, and increase your yoga mat’s life expectancy. However, it is only used for regular elastic mats once per month. 


This helps in eliminating 99.9% microscopic organisms and is safe for all mat types except GRP® Series. It includes all Natural plant-based mat cleaners. 

Steps of cleaning 

Step 1 

Take it or make it

If you want to go for a quick and easy solution, plenty of readymade Manduka cleaners are available. But if you want to try your hand at DIY, you can easily make your own cleaner using everyday kitchen items. It’s up to you to decide which route is best for you and your yoga mat.

Step 2 

Spray it and spread it

Once you’ve chosen your cleanser, it’s time to get cleaning! Manduka suggests wiping down your yoga mat to remove dirt and then coating the entire surface with a cleaner. To ensure you cover the whole surface and get an even spread, spritz a damp cloth with your chosen cleanser and leave it like that for at least 10 minutes.  After that, give everything a good scrub, and you’ll be done in no time.    

Step 3

Wait, cause it’s worth it

Alright, you’re almost done! Once you’ve wiped your mat down, it’s time to let it air dry. Hang it somewhere at your convenience, and then wait about 30 to 60 minutes to use it again. Trust us, you’ll see a massive difference in the cleanliness of your mat, so it’s worth the effort.

Two Variations of Yoga Mat Cleaners

Why just buy a yoga mat spray when you can whip up your own unique concoction? We’ve put together a list of home-made sprays and ready-made sprays so you can customise your mat to fit your preferences. Get creative and make your yoga practice even more enjoyable!

1. Homemade yoga mat cleaners 

Cleaning your Manduka mat is simple and only takes a few minutes; you only need a few ingredients! Let’s see what these ingredients can be:

  • Using vinegar

Get your spray bottle ready, and clean your yoga mat with this unique vinegar concoction! All you need is 1 part white vinegar and 4 parts water. Add up to 20 drops of tea tree oil for extra germ-fighting power! This vinegar solution is just what you need to break down dirt, grease, and grime on your mat. Make sure to refresh the solution every few weeks, and you’re all set to get your yoga on!

  •  Using lemon juice 

If you don’t have vinegar, don’t worry – lemon juice can work too! Both solutions have acids that can get rid of stubborn stains and guck. They also contain antimicrobial, antifungal, antibiotic, and antiseptic properties. Perfect for a deep clean!

  •  Using baking soda 

Need to get rid of pesky odours on your Manduka yoga mat? Try this hassle-free method. Mix 1 cup of water and 1 teaspoon of baking soda in a spray bottle and it’s all ready to be used. Baking soda is an excellent deodorizer that helps remove tough stains and completely banishes unpleasant scents. Give it a try, and say goodbye to smelly mats!

  •  Using warm water and mild dish soap

If you want a deep clean, grab a medium-sized basin and fill the container with warm water and several drops of dishwashing liquid. This technique won’t require unique ingredients, and you most likely have all the ingredients you need right in your own kitchen!

  •  Using tea tree essential oil

Tea tree oil can be your secret weapon when cleaning your yoga mat. It is a natural antiseptic, antifungal, and antibiotic. To make your own cleaning solution, add two drops of this essential oil to 2 to 4 ounces of filtered water in a spray bottle and give it a good shake. Voila! You’ve got yourself a natural, aromatically pleasing cleaning solution.

2. Readymade yoga mat cleaners

Which cleaner to use on your Manduka mat? We’ve got the scoop! Check out the details below, and you’ll be ready to pick the right one and get cleaning. For more info, jump on down below:

  • All-purpose Mat Wash

It is ideal for keeping the Manduka PRO Series range of yoga mats and other brands clean. This yoga mat wash has three fragrances: Tranquil Lavender, Energising Gingergrass, and Soothing Citrus. It uses certified organic essential oils, vegetable oil-based surfactants, phosphate-free chelating agents, and water to get the job done.

  • Natural Rubber Yoga Mat Restore

Got a Manduka eKO or any other rubber yoga mat? You need to check out Manduka’s Natural Rubber Yoga Mat Restore! This ginger grass cleaner will help keep your carpet performing like new. According to Manduka, you should use this spray once a week and leave it on your mat for 5 minutes before wiping it off. It’s made with natural essential oils, and 100% naturally derived ingredients. Now that’s a mat-maintaining win!

  • Manduka Yoga Mat Wash & Refresh

Don’t let sweat and dirt ruin your yoga flow! Check out the Manduka Yoga Mat Wash and Refresh – a 100% Natural Essential Oil Yoga Mat Cleaning Spray – to keep your mat clean and smelling fresh. After every class, give your Manduka mat a spritz and let the solution sit for 1-2 minutes before wiping it off. Keep your mat looking and feeling its best!

  • Manduka Botanical Cleaner

Say goodbye to strong chemical smells and harsh bleach while cleaning your yoga mat – Manduka’s Botanical Cleaner is here to save the day! This plant-based solution has a pleasant thyme oil scent. It is highly effective, killing 99.9% of bacteria – no rinsing or wiping required! Get your mat sparkling with the Botanical Cleaner and enjoy the calming aroma.

10 Tips on How to Clean Manduka Yoga Mat

Here are a few tips to keep them in top condition:

  1. Clean your yoga mats calmly, deodorise, recondition, and thoroughly rinse.
  2. To clean your yoga mat correctly, create a mixture of a few drops of dish soap and warm water in a spray bottle.
  3. Spray the mat and scrub it firmly with a microfiber cloth. 
  4. Be gentle with the scrubbing so as not to damage the mat’s naturally adhesive surface. 
  5. Also, make sure to clean both sides.  
  6. When finished, rinse the mat with warm water and let it air dry. 
  7. Make sure to clean your mat at least once a month with soap and water. 
  8. Adhering to the routine of cleaning it once a month will keep your mat in tip-top shape and free of any mess.
  9. Even if there’s no lousy scent, waiting for it to start smelling means it has already absorbed a lot of dirt and sweat, which can transfer to your body each time you use it. 
  10. With proper cleaning, your mat will stay in good condition and perform optimally for a more extended period. 

Know your mat before you clean them

Familiarising with the fabrics used in Manduka mats is essential, as each requires a distinct approach to properly cleaning and sanitising. Let’s guide you through this.

• GRP® Series 

GRP and GRP Lite are mats made from a combination of PU and rubber. The mats are designed to absorb moisture and offer maximum grip as they get wet. Some pro series mats are: GRP, GRP Lite, and Adapt.

Use and care:

  1. Utilise Manduka’s GRP Yoga Mat Restore to keep your mat in top condition, clean it and prevent any build-up.
  2. Start by wetting a cloth with water and squeezing out the extra.
  3. Pump the foam onto the damp cloth, press down, and wipe the mat’s surface. 
  4. This will help maintain its peak performance and extend its life.

• PRO Series mats

They are ideal for the highest-level performance and cleanliness. Our closed-cell material prevents liquids and bacteria from seeping in, making cleaning them effortlessly. Some of the pro series mats are PRO, PRO Travel, and Prolite.

Use and care:

  1. Keep your PRO mat in top shape by wiping it down after every workout with Manduka’s Mat Wash & Refresh.
  2. Give the whole mat a good spritz.
  3. Use a spotless cloth to dry the mat before you roll it up or use it.
  4. Never submerge, shower, or soak your mat in water. 

• eKO® Series 

These rubber mats are a great choice because they are natural and closed-cell. Some of the eKO series mats are: eKO, eKO Lite, eKO Superlite. Cleaning these mats necessitates extra attention and care since they are highly absorbent. 

Use and care: 

  1. To keep your eKO® mat clean, spray it with Manduka’s Natural Rubber Mat Wash or TRIBE Eco Clean.
  2. Then wipe it down with a soft cloth.
  3. An alternate cleaner can be made by mixing 10% white vinegar and 90% water in a spray bottle.
  4. To store your mat, roll it up with the closed-cell side facing outward after its scorched. 

• Foundation Series 

These mats have a TPE closed-cell design, meaning nothing can penetrate them, and they can always be properly cleaned on the surface. Some pro series mats are: Begin Mats, Manduka X, and EQUA.

Use and care:

  1. Keep your Manduka X mats fresh and clean using Manduka’s Mat Wash & Refresh.
  2. For best results, spray the entire surface. 
  3. Applying a damp cloth and wiping the mat down might be more accessible.
  4. If needed, use more mat wash.

Why Cleaning Your Manduka Yoga Mat Matters?

Ever noticed a bit of dirt on your yoga mat? Sure, we can clean it off and carry on with our practice. But what about all the icky germs and sweat we can’t see? Yuck! Bacteria can grow and spread if we don’t regularly clean our mats. Not exactly the kind of zen vibes we’re looking for. Moreover, it’s worth it to take a few minutes to swab your yoga mat down after every practice and give it a more thorough clean every month-ish. Wiping down your mat removes the sweat and dirt it has collected and helps ensure your mat stays grippy and can last longer.

How often should you clean it?

Every time you use your mat, you leave behind a layer of skin and sweat. And over time, that can attract bacteria and cause a not-so-pleasant smell. Here’s a tip from Manduka: Clean your yoga mat after every session, especially if you tend to sweat a lot. You can use their helpful cleaner sprays or make a DIY solution. Always let your mat air dry after both your practice and after you’ve cleaned it – that’ll keep mould and foul odours at bay. As a general rule, give your mat a good scrub when it looks or smells a bit off – it needs some TLC. 


How often should you disinfect the Manduka mat?

Attending yoga class is more than a way to get those muscles aching. It’s important to sanitise your mat after it’s been exposed to bacteria to protect yourself from potential infections and get rid of oils and dirt. Dishwashing soap is excellent for yoga mats as it contains chlorine, which helps to get rid of any icky bits. To keep your mat in tip-top shape, remember to give it a good scrub and sanitise it daily. Remember to rinse it properly after the disinfectant has done its job. Also, please remember that disinfectants should only be used on non-porous surfaces. Mats used for hot yoga should never be sprayed with disinfectant as the liquid can seep into the material and be difficult to fully remove.

Is there a way to avoid cleaning your yoga mat? 

Preventing it is often the best solution. You can keep your mat clean and dry during practice using a yoga towel. Not only do they absorb sweat and dirt, but they also help you to stay in place, especially during hot yoga. You can keep your mat clean with a yoga towel and make the most of your practice.

Can I do yoga without Manduka yoga mats?

Doing yoga with a Manduka mat is easy, but it can be risky if you’re not careful. It all depends on the type of yoga you practise and your needs for cushioning, space, cleanliness, and environmental friendliness. If you’re looking for an enduring yoga mat, consider investing in a Manduka mat – its closed-cell construction makes them resistant to moisture, sweat, and dirt. They’re pricey, but their closed-cell construction keeps water, sweat, and grime off your mat. It’s worth the investment!

Why do you salt your Manduka?

You may need to break it in if you just got a Manduka Pro. You can sprinkle some generous coarse sea salt all over your mat, leaving it for a day, and then adding a bit of water, rubbing the salt in, and wiping it off. This process helps to increase the grip on your mat.

How long can bacteria live on yoga mats, and how to get rid of them?

Bacteria and viruses are a real pain! They can hang around on your yoga mat for hours or even days, with the flu virus being complicated to eliminate. To keep your yoga practice safe, we’d recommend using our Botanical Mat Cleaner, a natural plant-based solution with thymol that kills 99.9% of bacteria. You could also try white vinegar, which has antibacterial properties. Create a simple cleaning solution by combining equal parts white vinegar and water, then spray both sides of the mat and give it a quick wipe. You’ll have a sparkling clean mat in no time! 


When all is said and done, the choice to cleanse your Manduka is yours to make in the end. If you have the time and inclination, you can always whip up a DIY solution; however, if you’re pressed for time, a readymade cleanser might be the better option, just make sure to clean your mat at least once a week, and remember to scrub the common touch points with an extra solution in order to keep your mat look as good as new! While keeping that in mind, go whichever way you want to go. 

Are you ready for something exciting to spice up your yoga practice? Try Buti Yoga! Pronounced as “b-oo-tee”, it’s the next level of yoga and a great way to recharge and energize. In this article, we’ll take you to dive into an ocean called “THE BUTI YOGA” and explore the wide range of marine life living in it such as, “What Is Buti Yoga”, “What Sets It Apart From Traditional Yoga”, “Advantages Of Adding It To Your Routine”, “What You Can Expect During Your Classes” and many more. Are you all set with your diving suit? Well, I take that glance as a yes!

What Is Buti Yoga? 

Buti yoga is an intense exercise regimen that blends power yoga, tribal movement, conditioning, and abdominal toning. This workout tones and shapes the whole body while providing meaningful inner transformation. Buti Yoga encourages the idea of setting an intention while you sweat, and recognizing your own value. The term “Buti” is an Indian Marathi phrase that means “a hidden or secret cure”. Buti Yoga combines classic postures and asanas, such as vinyasa-style yoga, with tribal-like dance moves and plyometric training (a form of workout that uses fast and powerful movements to generate strength). It’s an energetic space with fast movements and loud music – far from the regular yoga class, but with a strong emphasis on the mind-body connection. It’s an emotionally driven practice that promotes self-awareness and a feeling of love. Buti Yoga also encourages releasing painful memories and emotional trauma, as well as eliminating any negative energy in your body. Hedy Wyland Capell, a certified Buti Yoga instructor, states that the unique workout “doesn’t feel like you’re working out” due to its constantly changing moves. In a BUTI yoga class, you’ll experience a deep core workout, and you’ll be inspired by the wild and freeing movements of the tribal dance-like moves.

Backdrop of Buti yoga

Bizzie Gold is one of the leading names in personal development and wellness. After nearly two decades of research, she’s now an accomplished entrepreneur with 5 global brands under her successful Buti Inc. parent company. Buti Yoga, Bizzie’s brainchild, was created in 2010 and is a unique workout that combines traditional yoga moves and tribal dance with an added emphasis on conditioning. The primary moves hone in on the abdominal muscles, and Bizzie has developed the Spiral Structure Technique (SST) to make them even more effective. In 2010, shortly after the birth of her daughter, Bizzie encountered a close brush with death and was later diagnosed with Cerebral Palsy (a bundle of disorders which affects the ability to move around and maintain posture). That’s when her business found her and a movement practice, Buti Yoga® came to be. Since then, it’s only continued to grow and evolve beyond Bizzie’s wildest dreams.

What Sets Buti Yoga Apart From Traditional Yoga?

Yoga of every stripe is all about working the core muscles that are the center of the body. Here are 6 noteworthy differences between Buti Yoga and traditional yoga. We’ve outlined them for you to make it easier to tell them apart:

Buti Yoga, however, uses the Spiral Structure Technique to spin the spine.Traditional yoga works on those muscles with more straightforward motions.
Buti yoga exercise routine takes it up a notch by introducing some dance moves, making it a more intense workout that burns calories and fat in different ways.Traditional yoga workout does not involve dance steps to burn calories and fat – instead, you do asanas.
Buti Yoga utilizes higher-impact plyometrics, as well as some variations of the traditional poses.Traditional yoga is no stranger to making people sweat, but the poses are generally low-impact.
Buti Yoga is a super-charged workout, it gets that heart rate up, giving you a great cardiovascular workout.Traditional yoga classes are quite different as it includes postures or sequences to elevate your heart rate.
Buti Yoga is all about cultivating self-assurance and belief in oneself.Traditional yoga is about calming the mind and finding inner serenity.
Buti Yoga is more fun and lively. It’s a vibrant, youthful way to appreciate the body, and the high energy makes it a really enjoyable activity.Traditional Yoga is also fun and lively but its approach is quite distinct. It encourages taking Yoga as a way of life instead of just a part of life.

Advantages Of Adding Buti Yoga To Your Routine

A plethora of perks come with making Buti yoga a part of your daily habits! These perks span from physical to emotional, mental to spiritual. Let’s have a look at these cool benefits!

Physical benefits of Buti yoga

Strengthen the entire abdominal muscle

It uses a unique spiral structure technique to target and strengthen the entire abdominal muscle group instead of just one side through crunches. 

Builds a strong and healthy core

It stimulates all parts of the abdominal muscles, from inside to outside, and from top to bottom, to build a strong and healthy core. 

Burns calories

Practitioners can expect to work up a sweat and burn 800 to 1000 calories in a single workout session!

Unlocks your inner transformation

This workout is designed to get your body moving and unlock your inner transformation.

 Tones and sculpts the body

With beat-blended movements, you’ll be guided out of your head and into your body as you tone and sculpt from head to toe.

Emotional benefits of Buti yoga

Eliminates negativity

Buti yoga helps you break away from negative thoughts by focusing on your body. 

Teaches to love

You start to feel a strong, purposeful love for yourself – and everyone else in the room.

Restores balance

Buti Yoga is a practice that looks to unclog and restore the balance in your chakras (energy centers in your body).

Strengthens confidence

Buti yoga helps you connect with your inner strength and feel you are most confident.

Celebrates uniqueness

It celebrates your uniqueness, encourages you to love yourself, and brings together a supportive tribe.

Overall benefits of Buti yoga

Easily approachable

From beginner to advanced yogis, this high-intensity practice is approachable for all levels. 

Strengthens power

Although it’s not for the faint-hearted, the amazing group energy can help you power through. 

Connects body and mind

It can increase the connection between body and mind while allowing you to re-examine your capabilities and redefine your beliefs about yourselves. 

Eliminates worries

It allows you to tap into your wild side and let go of any worries about how you look or what people think.

Increases flexibility and strength

Buti Yoga is great for developing flexibility and strength and creating long, lean muscles. 

What Can You Expect During Your Classes?

Buti Yoga is an incredible way to get fit and have fun! Here’s a list of 6 things that you you can expect while giving Buti yoga  a try: 

  1. You may expect to come in feeling one way and leave feeling completely refreshed in body and mind. 
  2. Even if you’re a yoga beginner or a seasoned pro, you’ll fit right in. 
  3. You might even find yourself shedding a few tears releasing your inner stress and trauma during the class – it’s just that good!
  4. The classes last 60-90 minutes and the instructor will keep you motivated with enthusiastic words of encouragement. 
  5. You can expect to shout, dance, and feel the amazing energy in the room. 
  6. No matter your background or experience level, this class is sure to provide a unique, uplifting experience.

10 Bonus Tips Especially For You

  1. Just remember one thing anyone can hop on board with Buti yoga– even if you’ve never done it before! Oh, by the way – you’ll be movin’ and groovin’ at a serious rate, so be prepared for a sweat sesh!
  2. Put on your yoga gear and be prepared to sweat. Remember to hydrate before, during, and after the session. 
  3. Take heed of your physical needs and have rest when needed .
  4. It’s always okay to substitute a pose or movement or to simply rest. 
  5. Exchange strength and laughter with your team. 
  6. Most importantly, leave any doubts or anxieties outside. 
  7. Of course, you’ll be trying out some movements that are new to you–but you’ve got this! 
  8. It may feel strange and scary at first but if you’re willing to accept yourself in the present, you’ll discover a group of warriors willing to support you. 
  9. Eventually, you’ll stop keeping track of what everyone else is thinking and just embrace the feeling of being able to move in new ways. 
  10. Even if you don’t love everything about your body right away, we think you’ll find a newfound comfort with yourself.

Relationship Between Music And Buti Yoga

Buti yoga and music are the perfect couples. Music helps to give the class an energetic aura – and that’s just the start of it! Here are some of the reasons why these two go hand-in-hand:

  • This revolutionary workout combines the fierce energy of traditional African and Native American dance rituals with heart-pumping cardio, glutes-sculpting yoga poses, and a healthy dose of butt-shaking fun! 
  • You’ll move your body to the beat of the music, sweat with a purpose, and discover both physical and emotional rewards.
  • Instead of focusing on punishment, Buti yoga celebrates your body and helps you to reach your goals with explosive moves and killer abs sequences. 

How Is Buti Yoga Unique?

Buti yoga is truly one-of-a-kind practice. Let’s see why:

  • Buti yoga is a unique blend of old-school and modern fitness moves, spiced up with some exciting dance steps. 
  • It’s more than just shaping the body from the outside- it’s about connecting the body, mind, and spirit. 
  • This practice seeks to awaken the Shakti energy (the female principle of divine energy) within, located at the base of the spine. 
  • Through Buti yoga movements like hip rotations, you can sculpt and mold your body while tapping into the power of your divine feminine energy. 
  • You don’t have to worry about getting limited results since Buti exercises target all the abdominal muscles, giving you a lean, toned physique.

How Many Calories Can Buti Yoga Burn?

Buti classes are a fun way to get your sweat on. We’ve provided a general notion of how many calories you can burn:

  • A 75-minute regimen can bring together traditional yoga moves and tribal dance for a heart-pumping workout that can burn up to 1,000 calories. 
  • It depends on your body type and how hard you push it. 
  • Even if you don’t burn that many calories, it’s still worth trying a Buti class; you will still get that endorphin rush, and your mood will be instantly lifted!

Is Buti Yoga Only For Women?

No way! Let us explain why: 

  1. Buti yoga is an activity that doesn’t discriminate – no matter your gender, everyone can reap the rewards of this fun and energizing practice.
  2. Women have had significant success with Buti yoga, yet it’s equally beneficial for men. 
  3. It is designed to be an exciting, high-intensity workout that encourages individuals to gain confidence in their sexuality.
  4. Buti yoga helps you to build a network of like-minded people to encourage and find support in your community
  5. It’s a fun, stimulating way to stay fit and be body positive. 
  6. The practice is centered on self-adoration, and self-acceptance hence it’s a great way to accept and love yourself.

Some Of The Buti Yoga Moves

Although Buti yoga has some limited moves they are really empowering. Each one is given a short amount of time – usually 40 seconds – and you can go as fast as you like. Let your own strength and potential guide you and move at your own pace.

  1. Slide Exercise:

Try this workout for your l legs, shoulders, abs, and glutes.

Start with feet together and a slight forward bend, keeping palms together in front of the chest. Hop one leg out to the side, toes touching the ground. Then, while staying in the squat, extend one arm diagonally overhead, letting the other arm fall to the side. Alternate sides and repeat!

  1. Climber: 

Try this workout for strong arms, back, and legs. 

Start in a plank position, engaging your core as you drop your hips. As you inhale, raise your hips and arch your back towards the ceiling. Keep your head up as you pull your left knee towards your chest and then release. Repeat on the other side and you’re ready to go!

  1. Butt Out: 

Try this workout for a great butt.

Start by standing with your feet slightly apart, your toes pointed outward, and your hands resting on your upper legs. Inhale and draw your abs in, pushing your pelvis forward. As you exhale, engage your lower back and tuck your tailbone back. Move quickly between these two positions to really work your abs, legs, and glutes.

  1. Straddle Exercise: 

Try this workout for a full-body workout. 

Start with your feet wider than shoulder length apart. Lean back and tuck in your abs. Then, quickly move your torso side-to-side while extending your arms out at shoulder level.

  1. Reaching movement: 

Try this workout for your abs, legs, shoulders, and hips.

Start in a tabletop position, with hands-on your shoulders and fingers pointing back. Lift your hips, bend your knees, and reach your arms up to open your chest, engaging your abdominal muscles. After that, circle your hips counter-clockwise and then switch directions, circling your hips clockwise.

  1. Break-It-Down:

Try this workout to strengthen your core, back, and legs.

Start by standing with feet shoulder length apart. Bend over keeping your legs straight, shift your feet to the left and flex both knees. Drop your right knee towards the center and keep it lifted. Keep your palms on the floor and hop your legs back. Get ready to feel the burn!

Certification courses just for you

You can take various courses and paths to certify yourself with Buti yoga and increase your understanding of the method. For those just starting out with teaching yoga, or already experienced teachers, there are ways to learn more about Buti yoga and become a more versatile practitioner.

Buti Yoga Certification:

Reach your fitness goals by coming out of your comfort zone with this signature certification. Buti combines core toning, energy-boosting exercises, and cardio-dancing for a high-intensity, full-body workout. In these classes, you’ll explore movements beyond the conventional and help you reach ‘Buti Bliss’! You’ll be able to discover your own flair and create captivating classes that your students will love. 

Online Sculpt X Certification:

Become a Buti Yoga pro and increase your appeal to students! This training class gives you the tools to create convenient, fat-burning workouts that maximize strength and prevent injury. By adding HIIT and resistance training, you’ll be able to offer something unique that will draw in more students. During training, you’ll get to grips with anatomy, physiology, injury prevention, and more. Now’s your chance to really up your game!

VIBE + FLOW Certification:

It is an innovative fusion of vinyasa and Buti. They offer students intuitive vinyasa sequences, creative transitions, and the use of props and modifications. Beat-blended movement encourages students to let go of their thoughts and feel their bodies. Their signature Buti movements are potent and effective and help bring your intention to life. 

Buti Bands +Sculpt Certification:

This 2-day certification is the perfect way to give your teaching career a boost! Packed with BUTI BANDS + BUTI SCULPT, this training offers instructors a 30-minute class format students will love. You’ll be able to get the lowdown on anatomy, physiology, and injury prevention, plus discover creative sequencing and modification ideas to make your classes stand out. You can get certified and maximize your market reach with this fantastic opportunity!

Deep Certification: 

This program is meant to assist yogis in obtaining proficiency and authority in their practice by focusing on low-impact movements that link the mind to the muscles. The class is a preventive measure to avert injury, reestablish mobility, and assist in recovery. Buti yoga can benefit both the dedicated yogi looking to vary their practice and the novice yogi desiring to start in this field by providing an exciting and accessible approach to yoga.

Hot Core Certification:

This one-day certification provides instructors with an extra class to increase their Buti Yoga marketability. Each course takes no more than 30 minutes, allowing your students to quickly get an intense workout while strengthening their core and avoiding potential injuries. This style is perfect for expanding your student base and inviting those who need to be more comfortable with traditional Buti classes. With your enthusiasm and knowledge of the practice, you can easily transition these students into complete practice.

Primal Flow Certification: 

Unearth your primal self with the sacred harmony of the divine masculine and feminine energies inside you! Primal Flow intertwines Vinyasa and Buti Yoga elements and beliefs to do a practice that is both active and peaceful for your Body, Mind, and Spirit! Get certified in Buti Yoga instructor training and join a virtual webinar to become more informed on functional anatomy. Learn how to sequence postures and create a class that stimulates both masculine (shiva) and feminine (shakti) energies.

Online Buti 200-Hour Certification 

Yoga Alliance is here to help you reach your goals! This 200 HR Yoga Teacher Training program is fully accredited. It allows you to get certified in Vinyasa Flow, Hot Yoga, Hot Vibes (Intuitive Vinyasa), and Buti Yoga. Pass the tests, show off your skills, and you’ll be eligible for the YA 200 RYT designation. It’s time to take your yoga career to the next level!


What to wear during Buti yoga?

When it comes to clothing for Buti classes, most women opt for shorts and a sports bra. But, ultimately, it’s up to the individual to decide what they’re most comfortable wearing. Remember, clothes should make you feel free, not restricted. To get the most out of your Buti yoga experience, choose clothing that is flexible and won’t get in the way. Form-fitting pants, shorts, tanks, and sports bras are ideal. If you wear something too loose, it might bunch up and be distracting. You don’t need shoes either – all classes, including Buti, are done barefoot. This is a deliberate dress code for yoga classes as it helps you see in the mirror how your abdominal muscles are working, so you know when you’re really engaging them.

Is Buti yoga worth a try?

Don’t let the hype about Buti yoga scare you away – it’s worth giving it a try. Even if the physical and interactive elements of Buti yoga don’t grab you, you might find emotional benefits worth exploring. Plus, Buti yoga has a great supportive community: people strive to be inclusive and promote self-awareness and self-love. It provides an atmosphere full of positive vibes, so why not give Buti yoga a go?

Is Buti Yoga tough? 

Buti Yoga is a powerful workout! Forget about the more passive yoga classes – this one is about having fun and burning calories. You’ll be moving to the beat, dancing and grooving your way through some wild, liberating movements that will have your heart racing. Not only will this help boost your energy levels, but it’ll also increase your resting metabolic rate.

How often should you do Buti Yoga?

For the best results, we recommend 3 days of practice and 1 day of rest. Even though you may feel like you want to get on your mat every day, it’s important to take a break and let your body recover. Believe us, once you become accustomed to it, you won’t be able to fight the impulse to keep going!


Buti Yoga has become increasingly popular and rightly so – it’s an intense workout that will leave you feeling empowered and refreshed. So forget the mundane left-right-up-down routine because you’ll never be bored when you join a Buti yoga class! So what are you waiting for? Lace-up your shoes, turn up the volume on your favorite playlist, and get ready to shake it up with Buti yoga!

Yoga is a common exercise routine that is known to relieve pain and stress in the body. It is also known as a great way to relieve mental stress. However, some Yoga poses can put pressure on the neck and lead to injury or pain. Especially for beginners or those who already suffer from neck pain, it is important to be mindful of these poses to avoid injuries. This article contains a list of Yoga poses to avoid with neck problems. Read on to know more.

Common reasons for neck pain in the modern world

A significant amount of time every day goes into using phones and other screens. When the screen is below eye level, the head and shoulders bend forward and become rounded. Also, as we look down using the screen, the head hangs down and strains the neck. While all of us understand this, it is hard to break free from that habit and stop looking at screens. Some other reasons for neck pain include poor sitting postures, improper bedding and pillows and strenuous exercises.

Why is neck alignment important?

The muscles in the front of our necks are known as cervical flexors. They help the head to flex forward and allow the chin to move towards the chest. The regular forward rounding of the neck causes these muscles to be locked short.

The muscles in the back of the neck are known as cervical extensors. They help to bend the neck backwards and take the chin toward the sky. When we regularly bend our heads toward the front, the cervical extensors are continually in a lengthened state and thus get locked long. The muscles on the back of the skull are known as sub occipitals and they are also locked short when we regularly keep our neck in a forward rounded position. The sub-occipitals also go through a lot of stress while supporting the head in this position. This causes headaches and neck pain. Thus, continuing to be in posture for long, affects strength and stability.

Some trials indicated that Yoga can help relieve neck pain. However, some can worsen the pain and thus must be avoided.

How to avoid neck pain and keep your spine healthy

Aging, improper postures, poor lifestyle choices, mental stress, physical trauma and injuries and growths such as cysts and tumors are some common causes of neck pain. Proper care and adequate precautions can help to avoid neck pain. Below are some of them:

  • Be mindful of your posture
  • Do not use a very thick and hard pillow
  • Take breaks between work and stretch your neck
  • Use hot and cold compresses to relieve pain and inflammation in the neck
  • Work to reduce stress as it can cause strain in the neck and lead to pain
  • Exercise regularly to maintain strength in the muscles

Yoga poses to avoid with neck problems

While Yoga has a multitude of benefits, some poses can aggravate neck pain.

Taking extra care of the neck while performing these poses can help to avoid pain. Ignoring the pain and going on with the poses can be counterproductive and injure you. 

It is thus important to take steps to ensure that your practice is safe and ideal for your skill level and body abilities.

This article will talk about Yoga poses that can hurt your neck. It also contains ways to avoid neck pain and other pointers to help you get the best out of your Yoga practice.

Below are the neck-straining Yoga poses that you must avoid if you are already struggling with neck injuries.

Headstand Pose (Sirsasana)

This is almost like a no-brainer. The pose requires so much core and upper body strength that it can easily hurt your head and neck if you don’t have enough. This is because the neck will then have to balance the entire body weight and it is not strong enough to do so. Beginners must thus stay away from this pose and work towards it by strengthening the upper body. Some poses that can help to work up to that strength include forearm plank and downward-facing dog.

Once you feel that you have adequate core strength, you can try a headstand. However, it is first important to test if your core is ready.

  • Testing if your core is ready for a headstand: You can test your core by lifting your feet and tucking your legs in the chest for 5 seconds before lifting the legs upward into a headstand.
  • Finding the right position: To find the right position for your headstand, place the palm facing downward near the nose and the middle finger near the top of the head. This position will offer stability and support.
  • Seeking help from another person: While advanced Yoga practitioners can easily use the walls by themselves, external help can be useful if you are not there yet. If there is another person who can spot and adjust your position, there is a higher chance of being in a safe position.
  • Try other poses using the wall: As you prepare for a headstand, it may be helpful to try other inverted poses like the half shoulder stand or legs up the wall. Some practitioners also use an inversion sling to practice hanging upside down.
  • Other Tips: It is important to not move the head at all while maintaining a headstand. Also, ensure that there is no sensation or pressure in the head.

Fish pose (Matsyasana) 

The fish pose is a back-bending pose that can cause the neck to hyperextend. This can cause discomfort or injury. It is important to lower the head slowly toward the back to avoid pain. If you do not feel comfortable, get back to your normal position. Some easier and safer variations for the fish pose are below:

  • Seek help from someone to spot you while dropping the head back. 
  • Keep the chin tucked in the chest or support the head using blocks and cushions.
  • Support the length of the back using a bolster or folded towel

Upward-facing Dog (Urdhva Mukha Svanasana)

Letting the head drop back always poses risks to the neck if not done carefully. The upward-facing dog is no different. Some ways to mitigate neck pain include keeping the chin parallel to the floor and maintaining the gaze at a point right in the front or slightly down. You can also keep the shoulders back, away from the ears.

Sarvangasana Yoga (Shoulderstand Pose)

A shoulderstand stresses the neck and overstretching due to it can cause pain or injury. Some ways to work around it are below:

  • Support and give an extra lift to your shoulders using a towel, cushion, or folded blanket under them. This will cushion them and also help to avoid extra pressure as you rest your head on the floor. As you do this, do not move the neck and keep the chin tucked into the chest.

Plow Pose (Halasana)

A shoulderstand is often accompanied by the plow pose and can also stress the neck. To stay safe while doing the plow pose in Yoga, support your lower back using your hands. Practitioners whose feet don’t touch the ground find this even more helpful. Further, support your feet using a chair, Yoga blocks, or cushions.

Cobra Pose (Bhujangasana)

The Cobra is also a back-bending pose that can hurt the neck when the head drops back. The sphinx pose is an alternative to the cobra pose that is easier on the neck. Modify the cobra pose by looking down and tucking your chin. Alternatively, you can also level the chin with the floor. A half-cobra pose can also be a good alternative that requires you to come up only partly.


Triangle Pose Yoga (Trikonasana)

The triangle Yoga pose is a standing pose that can stress both the neck and shoulders. It can help to add neck rolls. To do so, look up toward the ceiling and then to the ground. You can also make the pose more comfortable by tucking the chin slightly as you turn the face upward and look above. It is also a good idea to bring the head down and rest the ear on the shoulder.


Extended Side Angle Pose (Utthita Parshvakonasana) and Half Moon Pose (Ardha Chandrasana)

The neck position in both these poses is also the same as the triangle pose and the same changes can be incorporated to make it safer and more comfortable.


Twisting poses

There is a wide variety of twisting poses in Yoga. These include seated, standing and supine twists. It is common for practitioners to stretch the neck too far and strain it while performing these twists. You must remember that the twist must begin at the base of the spine to go deeper into the pose and still avoid the strain.

Concentrate and ensure that the twist focuses on the spine and the neck stays comfortable. If the chin is tucked in toward the chest, it can help to avoid the strain of twisting poses. It is also ok to look in the opposite direction or maintain the head in the neutral position as long as you achieve the twist in the spine.

Aerial Yoga

Aerial Yoga requires you to perform Yoga poses while using a hammock. It also includes inversions, backbends, and shoulderstand and requires a significant amount of strength. It is easy to hurt your neck in aerial Yoga if you do not exercise caution. An inversion sling can be a good investment and help to avoid injuries.

Keep your specific health conditions in mind

Practitioners already struggling with neck issues or arthritis are at a higher risk of neck strain while performing Yoga poses. If you are one of them, take special care to avoid poses that cause strain. If you are a beginner, it is a good idea to inform your trainer about your health conditions so they support you better.

Those with osteopenia or osteoporosis are also more likely to suffer strains and compression fractures in the vertebrae.

Tips for beginners to practice Yoga without hurting their neck

  • Find a gentle and inclusive teacher who is ready to support you in the journey. Once you discuss your pains or concerns with them, they can suggest modifications and ways to keep pain and discomfort at bay while continuing to deepen your practice.
  • Let your breath guide you. This will help you understand your pain and discomfort better. If you are unable to maintain your breath smoothly, it may be time to slow down.
  • Adequate rest and hydration are quintessential for your success as a yogi. If you are not well rested, you may feel fatigued and this will increase the possibility of injury.
  • Do not feel embarrassed to skip poses that you are not comfortable with. Let the class carry on with their flow while you can get into the child’s pose or any other pose that you feel comfortable with.
  • If some poses are difficult to strike because it feels uncomfortable to hang the neck back, lie down on the bed and place your shoulders at the edge. Now, try to take the head back. It will be easier to do if there is someone to spot you. Maintain the hanging position for up to five mins and then get into the resting position. 

How to relieve pain if you strain your neck?

  • Massages and hot salt baths can help to relieve pains if you have somehow strained yourself already
  • Apply a hot or cold compress to the area where you are experiencing pain
  • Take over-the-counter pain relievers
  • Perform pain-relieving Yoga poses

Yoga poses to relieve neck pain

While the poses above are among the Yoga poses to avoid when you have neck pain, several poses can relieve neck pain. Here is how Yoga can relieve neck pain:

  • Helps to correct any imbalances in the muscles
  • Strengthens the muscles that control the movement of the neck, head, torso, and shoulders
  • Helps to activate the neck muscles and relieves the stress in joints
  • Improves body posture
  • Increases core strength
  • Helps to sleep better
  • Makes the shoulders and cervical spine more mobile
  • Improves balance and stability and reduces the risk of injury

Below are some additional Yoga poses that can help to relieve neck pain

  • Side plank pose (Utthita Vasisthasana)
  • Camel pose (Ustrasana)
  • Standing forward bend pose (Uttanasana)
  • Extended triangle pose (Utthita Trikonasana)
  • Cat-cow pose (Bitilasana Marjaryasana)
  • Dolphin pose (Ardha Pincha Mayurasana)
  • Warrior II pose (Virabhadrasana II)
  • Child’s pose (Balasana)
  • Half lord of the fishes pose (Ardha Matsyendrasana)
  • Sphinx pose (Salamba Bhujangasana)


Q. Can Yoga cause damage to the neck?

Yoga is a holistic routine that unleashes many benefits for the body. It helps to relieve pain and stiffness in various parts of the body and cannot cause damage unless the posture is completely off. Inexperienced practitioners must not try Yoga without expert supervision. It is also important to stop if a pose feels uncomfortable. Adequate care and caution can help to maximize the benefits without straining the neck.

Q. How to relieve a strained neck?

Poor sleeping positions, long hours in front of the computer and improper workout form can cause a strained neck. You must stretch your neck in the morning to relieve the stiffness. If your job requires looking at the screen for a long time, stretch the neck periodically throughout the day. You can also perform Yoga poses that target the neck muscles to feel better.

Q. What are the neck-strengthening Yoga poses?

Some Yoga asanas involve repeated movements of the neck. Combine these poses to move the neck upward, downward, sideways and in a rotatory motion. They help to strengthen the neck and keep pain at bay. Some poses are the cat/cow pose and the extended triangle pose.


Neck pain can be debilitating and can affect day-to-day life. It is thus important to avoid putting excessive pressure on the neck and prevent neck pains. While all Yoga poses have their advantages, it is not necessary to incorporate them all in your practice. You can thus skip these poses or build up your strength for them. You can also perform these poses in their modified forms to avoid neck stress.

Hundreds of different yoga mats might make it hard for you to decide which one to buy. Just like buying a perfect pair of jeans, where you need to put an effort into researching and finding the one that fits you the most. We are well aware of the fact that before buying a yoga mat a lot of questions might pop up into your  head such as, what kind of yoga mat would be suitable for you, why are yoga mats so expensive or whether spending a lot of money on a yoga mat is worth it? Worry not, we’re here to give you insight into yoga mats and help you make the best decision for you.

About yoga mats

If you’re new to yoga, you might be wondering what kind of mat to buy. Yoga mats are typically made of PVC or rubber, but there are also soft, breathable cotton mats available. They come with a bag to carry them in, which is handy. Yoga mats are specially designed to prevent your hands and feet from slipping during asana (yoga poses). They’re also more comfortable and warmer for your hands and feet, and they’ll prevent you from slipping. In addition, they’re more hygienic because yoga can make you sweat a lot. A yoga mat is the ultimate way to stick to your regular yoga routine. It provides you with the optimum flexibility and convenience. No matter where you are, you can keep up with your Yoga practice with ease.

Types of yoga mats

When it comes to yoga mats, there are a lot of options based on their quality. Let’s have a look at these mats that sets them apart and makes them unique in their own way: 

Based on open-cell:  

It is usually a budget-friendly choice, but it comes with a downside – since it’s quite porous, it absorbs sweat, water, and other bodily fluids. This means you need to clean it regularly to avoid bacterial growth. But, it’s still cheaper than the closed-cell design.

Based on closed-cell: 

It is way denser and less porous, making them less absorbent. Plus, they’re more durable, so they’re usually used for more expensive, high-end mats.

Based on thickness:  

There are two options to choose from: 1/8″ and ¼”. The latter is a better choice, as it gives a more comfortable cushioning for your body when doing those intensive yoga workouts. In addition, these mats are more cost effective compared to the other types, so it’s a great option for starters.

Based on material:

Natural rubber yoga mats are the perfect choice for eco-conscious yogis. They’re biodegradable, recyclable, and slip-resistant, which makes it easier to perform the difficult poses without slipping. Plus, their natural material provides excellent cushioning and durability, so you can keep enjoying your yoga sessions for longer.

Based on hygiene:

The plastic elastomer mat provides excellent traction and is slip-resistant. Cleaning is a breeze, as it barely absorbs water or moisture. Best of all, it’s made from natural materials, so it won’t wear out with too much sun exposure.

Based on biodegradability:

Jute fibers are great for yoga routines, they’re totally biodegradable and just as durable as those mats made of synthetic materials. Plus, the natural breathing quality of jute mats make them perfect for any kind of yoga routine. 

Based o portability:

For a convenient travel exercise session, the travel yoga mat is thinner than regular mats. Non-slip design ensures you won’t slip while performing yoga poses. It also folds and rolls up easily, so you can store it in your luggage without a problem. There are even yoga mats with their own bag, so you can travel fit and look stylish.

Do you really need a yoga mat? 

It is generally recommended to have your own mat for yoga. It is important to have a sturdy hardwood surface to practice on, and a mat provides the needed cushioning to reduce the risk of any harm. An excellent yoga mat is essential for keeping your balance and having good posture. If you’re doing yoga and working up a sweat, you want a mat that’s grippy enough so you won’t slide around on it. Hence, we would like to suggest you have your own mat for yoga as it is really a smart move. 

Why are yoga mats so expensive?

Have you ever wondered why yoga mats are so pricey? It’s because the materials used to make non-slip, long-lasting yoga mats are costly. Cheap yoga mats are typically made with polyvinyl chloride foam (PVC). As a result, they are often slippery, easily worn out, and can damage the environment. Sure, those pricey yoga mats might seem like a waste of money at first. But when you compare them to the cheaper mats, you’ll see that they offer much more in terms of durability, material composition, ease of movement, and slip resistance. Additionally, as a general rule, the more expensive the yoga mat, the better the materials used are, meaning that it tends to be more eco-friendly with a better grip. As you already know that yoga isn’t just about the poses, it’s about living in a way that doesn’t hurt the planet. That’s why yoga mats are important, especially if they’re made in an environmentally responsible way.

Reasons why yoga mats are so expensive 

1. Provides durability 

If you’re considering investing in your yoga journey, you can’t go wrong with splurging on a good-quality yoga mat. Sure, the upfront cost might feel like a lot, but it’s worth it in the long run. Cheap yoga mats can wear out quickly and may need to be replaced in a year or less – whereas a pricier mat could last you up to a decade! Quality mats are built to withstand the test of time and will be your trusty sidekick through your yoga journey, no matter how committed you are to the practice. So, why wait? Get yourself a high-end mat today and let it be your yoga companion for life!

2. Provides better commitment 

It’s fascinating to see the correlation between yoga mats and students’ commitment. Those who buy more expensive mats appear to be more dedicated to their practice, even if they’re just starting out. What we think is that a part of it is that when you invest in something, you’re more likely to use it frequently. 

3.  Provides good grip

When it comes to yoga, stability is essential for effective practice. It’s worth the extra money to buy a mat that will keep you in place, so you don’t find yourself sliding or slipping while doing challenging poses. If you’re doing a lot of dynamic poses, an anti-skid mat is a must. You don’t need any extra obstacles in your practice, so it’s worth investing in a pricier option. It will make all the difference and help you stay steady.

4. Provides Eco-friendly quality 

With pricier yoga mats, you’re likely to get higher-quality materials. Eco-friendly mats are generally made from biodegradable natural tree rubber, while those that are not eco-friendly are made from PVC. Buying an expensive mat is a worthwhile investment, as it’s designed to last you a lifetime. Plus, you may save the environment in the long-run, since you’ll never need to throw it away.

5. Provides ideal thickness 

Fancy yoga mats come in a wide range of thicknesses, from super slim 1mm to thick 8mm thicknesses. The thicker the mat, the more cushiony protection it gives your body while doing yoga. Yoga mats are specially designed to keep your joints safe, even during advanced yoga poses. 

6. Provides sustainability 

We all need to be more conscious of sustainability. Scientists and researchers are doing their part, so using sustainable products and living sustainably could be your contribution towards this drive. Now, more than ever, there’s a global push toward using sustainable products. Cheap yoga mats are made out of polyvinyl chloride foam, which isn’t the most eco-friendly option. By going for a high-end mat that’s made with sustainable materials instead – you’ll be making a great choice, and we’re here to give you a pat on the back for that!

7. Provides better alignment 

Yoga mats equipped with alignment lines are a great tool for yogis of all levels, from beginners to experts. Not only do the lines help with posture, but they also make it easier to practice yoga on your own. The lines can also help to prevent overusing muscles and avoid injury. For those starting out with yoga, alignment lines are a must-have to ensure you’re doing it right!

8. Provides better sweat absorbent quality 

Is your mat ready to sweat it out? Thanks to certain forms of yoga, you’ll likely be breaking a sweat during your session. That can lead to a dirty mat if it can’t handle the heat. A quality yoga mat should be able to withstand all the sweat, so you don’t have to deal with slipping yoga towels or a soggy mess.

9. Provides better portability 

Expensive yoga mats usually have portability in mind when they’re designed, which can be especially helpful if you’re often on the move. Make sure that the mat can easily be rolled and folded; lower-quality mats can wear out quickly if they’re folded and rolled too often. Knowing the best way to roll and fold the mat can help it last longer and keep it clean. Plus, it doesn’t hurt to have a mat that you can take anywhere with you.

10. Provides better motivation 

A cool-looking or vibrant yoga mat can be the perfect thing to get you out of bed each morning. It might be just what you need to get motivated to use it daily. 

Factors that increase the price of yoga mat

Ever wonder why yogis swear by high-end yoga mats, even though they come with a hefty price tag? Here’s the scoop: there are a few key factors that jack up the cost of most yoga mats, but all the extra money is totally worth it in the end. 

1. Biodegradable mat material 

Material is a major factor in deciding the cost of a yoga mat. Cheap, low-grade yoga mats that contain polyvinyl chloride foam (PVC)  are no doubt affordable, and lightweight but these mats do not last long and do not provide the support of other materials. Eco-friendly yoga mats are more costly than traditional mats, but they’re worth it! They’re crafted out of materials like recycled rubber, jute, and organic or natural cotton, which are chosen for their optimal performance and low environmental impact. Plus, they can be recycled when they reach the end of their life span, making them even more sustainable.

2. Long-Lasting Quality 

Yoga mats are suitable for a wide array of fitness exercises. Some people exclusively utilize this gear for yoga postures and activities that physically emphasize balance and suppleness. Others may use the mat as a kind of pillow for their exercises. Since these mats are exposed to a large amount of force and compression, they must be extremely sturdy for maximum durability. If the yoga mats are not constructed from durable materials, such as recycled rubber, then they are liable to wear down more quickly and provide a very minimal cushion for your yoga or workout routines.

3. More cushioning 

You won’t have to worry about discomfort while working out on pricier mats. They use ultra-dense material designs to provide optimal cushion and comfort. Plus, there’s the added bonus of having the right thickness for your exercise sessions.

4. Prevention from injury 

The ideal yoga mat is usually around 1/8 inch thick or slightly thicker. Picking the correct thickness for your yoga mat is essential to maintain balance and avoid getting hurt. Inferior quality mats are typically thinner than 1/8 inch, which makes it more likely for your knees or other body parts to be injured due to the lack of cushioning.

5. Lifetime warranty 

If you are looking for the perfect balance of mat thickness and cushioning for high-impact activity and compression, then you might want to invest in a top-of-the-line yoga mat. These mats come with a higher price tag, but many offer a lifetime warranty, which makes the cost more worthwhile over the long term. Put simply, if you want a mat that won’t let you down and will be around for years to come, then go for one with a warranty.

6. Antibacterial quality

After an intense yoga session, your mat can become a breeding ground for bacteria, especially if you don’t clean it regularly. That’s why the best yoga mat brands offer antimicrobial mats that help you stay clean and healthy. These mats are designed to reduce bacterial growth, so you can keep your mat in the best condition for longer and hit the mat with confidence.

7. Provides a firm grip

Having a firm grip is another must-have when it comes to yoga mats. A lot of them can get pricey because they have a non-slip surface or some kind of grippiness built into the material. Not only does this help prevent the mat from sliding around, but it also lessens the chances of injuring yourself while doing yoga. 

8. Closed-Cell design 

The closed-cell design is your best bet for long-term use. Not only do closed-cell mats last longer, but they’re also more hygienic and easier to clean. However, you’ll pay a bit more for the higher-quality mats.

6 things to keep in mind while buying an expensive yoga mat

1. Weight:

If you’re planning on toting your mat around, it’s important to consider the weight. Thicker mats will definitely add more heft to your load, so think carefully about how much cushioning you need vs. how much carrying you’re willing to do.

2. Material: 

Confused about which yoga mat is right for you? Let’s break it down! Rubber mats are usually a more eco-friendly option since they’re made from natural, biodegradable materials. But, if you’re allergic to latex, the rubber may not be the best choice. PVC yoga mats are usually lighter and cheaper, but they can be a bit slicker than rubber. On the other hand, rubber mats tend to have a better grip. The decision is yours!

3. Stickiness: 

A good grip on your yoga mat is key! You don’t want to be slipping and sliding around while trying to get into your Warrior I. With a sticky mat, you can stay stable and keep your form while transitioning from pose to pose.

4. Eco-friendly: 

It is essential to be eco-friendly! As yogis, we should uphold the principle of ahimsa, or refrain from causing harm. Therefore, it is not ideal to use a yoga mat that will eventually become part of a landfill for many years.

5. Thickness: 

Not sure how thick your yoga mat should be? Well, it’s really a matter of preference. Go thinner if you want to feel close to the ground while in standing poses, or opt for a thicker type if you’re looking for something soft and supportive. If you have any joint or back sensitivities, a thicker mat might be a good fit.

6. Style: 

Time to have some fun! After you’ve checked off all the necessary boxes in terms of thickness, material, texture, stickiness, eco-friendliness, and price, the last step is getting a yoga mat you love the look of. Pick your favorite color, pattern, or print – after all, you’ll be seeing it a lot! Enjoy the shopping process, and have a great time in your next yoga session. Namaste!

Some of the best yoga mats of all time

1. Manduka pro Mat: It is a top pick among Ashtanga yogis! The ultra-dense design gives plenty of comfort and cushioning, while the closed-cell surface helps fend off moisture and bacteria. That means you’ll get more mileage and cleaning is a breeze.

2. The Manduka GRP series Mat: It is crafted from natural rubber, making it the perfect yoga mat for those who perspire a lot. It’s a favorite among Ashtanga yoga practitioners. The Manduka GRP yoga mat provides a superior grip with no slipping thanks to its leather-like texture and charcoal-infused rubber core.

3. The Manduka travel Mat: It is a ‘foldable and go’ mat that provides excellent portability. Stow it away in your laptop bag or place it over the yoga studio’s mat. The surface gives an excellent dry grip. It is formed from biodegradable, non-Amazon-collected, natural rubber tree materials with non-toxic foaming agents.

4. The splendiferous Liforme Mat: It has a natural rubber base, bolstered with a felt layer for added support and cushioning. Plus, its ‘AlignForMe’ system is an invaluable guide while honing your asana practice.

5. The CAP Barbell HHY-CF004G Fitness Yoga Mat: It is ultra-thin at 1/8″ thickness, so you can hit your poses in comfort – even on uneven ground. Don’t worry about slipping: the mat’s strong sliding resistance will keep you secure. Plus, it’s moisture-resistant so it’ll keep you dry and make cleaning a cinch. Your knees and elbows will thank you for this awesome mat!

6. The Lululemon Reversible Mat: It is like no other! It’s slightly thicker than regular mats, giving you extra cushioning for your joints during floor poses. Plus, its polyurethane top layer absorbs moisture so you don’t slip and slide in your sweatiest yoga sessions. And as a bonus, it even has an ‘antimicrobial additive’ that helps keep bacteria, mold, and fungi away. If you want to know How to Clean a Lululemon Yoga Mat, then click here.

7. The Gaiam Essentials Yoga Mat: It is perfect for yogis of all sizes – it’s extra-long at 72 inches and a quarter-inch thick to cushion your joints. Plus, its non-slip surface and textured finish provide superior traction and grip, so you can focus on your workout without fear of slipping or sliding. Get ready to sweat in style with this dual-sided mat – the fine texture helps keep it in place, so you can flow with confidence.

8. The CAP Barbell Yoga Mat: It is an ideal pick for those looking for a non-slip surface and exceptional slip resistance. Measuring 68″ long and 24″ broad, the rubber mat helps to protect the spine, knees, and elbows from tough flooring. It is also moisture-resistant, so sweat is easily wiped away, and it is incredibly easy to clean. Plus, it is 3mm thick, adding comfort and softness, while its lightweight design makes it ideal for travel. 

9. Direct’s Yoga Mat: It has vertical and horizontal stripes that give you a great grip, while its foam composition is lightweight yet super durable. Plus, it’s 72 inches by 24 inches and 14 inches thick with a cushiony material to protect your elbows and knees. And best of all, it’s easy to keep clean!

10. Primasole Yoga Mat: It is a game-changer for yogis everywhere! It’s made of super sturdy PVC fabric and boasts those handy horizontal stripes for extra grip. Plus, the material won’t peel, fade, or tear, so you know it’s built to last. Plus, it’s light as a feather and measures 68 X 24 inches with a ¼” thickness to give you the support and cushioning you need. Plus, you won’t have to worry about a mess – it’s super easy to clean!


Do you need a yoga mat on a carpet?

It’s not necessary, but it could be beneficial. It depends on the type of carpet you have and if it’s reliable. Ask a certified yoga instructor to be sure. Working out on a carpet every so often is perfectly fine, but don’t forget to use a yoga towel so you don’t damage the surface. Keep in mind that yoga mats are designed to prevent your hands and feet from slipping.

Do I need to clean my yoga mat?

It’s a good practice to give your yoga mat a good scrub after every couple of sessions, especially when it gets heavily sweat-stained. You can clean your mat with warm water and a bit of dish soap.

What’s the best yoga mat to buy without breaking the bank? 

If you’re looking for decent quality, you should be looking to spend around $30-$50 for a TPE mat. But if you want something really special, you can get a natural rubber mat for between $60-$80.

Can I practice yoga without using a yoga mat?

No problem! Just make sure you know the benefits and drawbacks of ditching the mat. Depending on which poses you’re attempting, as well as your concerns about padding, space, cleanliness, and the environment, you may find yourself deciding that a mat is actually the best way to go.

What can you do with your yoga mat that is no longer needed?

You can put your old yoga mat that is no longer needed in various uses such as, you can use the mat for extra comfort when you’re in the laundry room or next to the kitchen sink, you can place it under your rug to keep it in place or keep it in your car as a sunshade to keep the heat out. 


We think that splurging on an expensive yoga mat is worth it in the long run. Quality mats are far more durable than cheap ones, and if you’re an avid yoga practitioner, it’s essential to have the right mat. We advise considering your needs before making a purchase. All in all, investing in a high-end mat is a smart choice that will provide many years of comfort and stability.

A warm and aesthetic background, exuding peace; a flexible and inspirational yogi in the foreground, striking an impressive pose. What is not to like about a picture like this? Everything about such an aesthetic screams inspiration and can motivate anyone to gain amazing flexibility and finesse. So, it can be an amazing advertisement for a Yoga class, a perfect picture for Instagram, or just a spectacular portrait to adorn your space. 

A Yoga photoshoot is an effective way to market your Yoga business or to inspire others with your skills and achievements. It can help you score important clients and jobs as a Yoga instructor.

However, what is the formula to get those perfect pictures?  Which Yoga photoshoot ideas work best?

This article will help you to come up with great poses and pictures!

Why is it so difficult to plan a Yoga photoshoot?

What background works best? The glow of the sunrise, the magnificence of the waves, the grandeur of mountains, or the opulence of an architectural wonder?

How about we say all of them? Or maybe something else?

Which outfits? White flowy cottons or athleisure from a top sports brand?

You can do so many different things to create beautiful Yoga pictures that you are spoilt for choices. However, confusion can get overwhelming and it may be difficult to decide how you want your pictures to look.

Also, you will need to plan the other details based on the aesthetic you desire for the shoot.

While your photoshoot will require a fair bit of envisioning and planning, you don’t need a lot to accomplish it. If a professional photographer is unaffordable, a tripod or a friend with a good cell phone/camera can do wonders.

Steps to a successful Yoga photoshoot

Planning and executing your Yoga photoshoot will require the following steps irrespective of whether you choose a photographer or opt to do it yourself:

  • Check pictures online for some inspiration: Only you know how you want the vibe of your Yoga photoshoot to be. Look for pictures online to understand what style you like. Create a mood board and think it through with respect to your Yoga style, preference, the intent of the shoot, etc. However, just take inspiration; do not try to replicate the pictures. Use the pictures you like as a guideline and create your unique pictures. You can tell your photographer to take inspiration from the lighting, setup and other details you like in the photos you see online.
  • Know the reason behind the photoshoot: The intent of your photoshoot can determine a lot. Where do you wish to place your pictures? On brochures and flyers of your business? On social media? Or on posters to decorate the walls of your Yoga studio? Once you know the answer, it will be easier to ideate further and you will be in a better position to brief the photographer. For instance, if you wish to convert your pictures to posters, they will have to sync with the aesthetic of the space that you wish to put them in.
  • Decide the location for the shoot: The location you choose to click your pictures at must fit the style of Yoga you practice. For instance, if your Yoga style is more meditative and calm, you can choose a place of worship or a subtly decorated studio. However, if you practice power or hot Yoga, a workout-style studio with an energetic vibe may be ideal. Similarly, a pregnancy Yoga photoshoot will work best if done in a garden with ample green cover, among flowers or with similarly soothing backgrounds.

Some points to consider while choosing the location for your Yoga photoshoot

  1. Choose a private or less crowded location over the ones with overwhelming crowds
  2. Find out the location reservation rules and timings
  3. Be mindful that some locations may have passersby looking at you with curiosity. Choose them only if you are comfortable or your discomfort will show in your pictures
  4. Recognize if there are striking spots to pose or balance at the location (rocks, ridges, etc.)
  5. Ground texture and whether it will be ideal for your practice
  • Clothes: While most of us understand that clothes are among the most important aspects of a photo shoot, we still end up choosing the wrong apparel. Comfort is of primary importance, but the outfit must be chosen carefully based on the Yoga style and to contrast with the chosen background. For instance, power Yoga teachers can opt for Yoga tights and sports bras, whereas those with a more spiritual style can choose all cotton white apparel or harem pants. As important as it is for the apparel to reflect your Yoga style, it should also be a reflection of who you are. If you are comfortable with what you are wearing, your pictures will portray you as comfortable and approachable. You can also choose an offbeat or eclectic outfit like a dress, a sarong or a bikini for intriguing pictures. An important tip is to wear the outfit before the shoot and try the poses to ensure you are comfortable during the shoot.
  • Decide and practice the poses: It is a misconception that complex poses will make for good pictures. It is a good idea to enlist poses that you think will look good and take some sample pictures to see which ones look good. Also, planning your poses will help you to choose the ones you enjoy most and you will be able to hold them for longer for the photographer to take multiple shots.

How to take the best Yoga photos

  • Lighting: Lighting plays an important role in any photo shoot. A well-lit shooting area ensures proper contrast and clarity and the colors look as you want them to. Natural light is the best for some enticing photos. While you can achieve mesmerizing results indoors too, it may be a bit tricky to get the lighting right. If natural light is not an option, you can choose among a multitude of artificial lights that emulate natural lights. A professional photographer can use mirrors and other props to get the desired effect. Click here to read more about it.
  • Backdrop: A beautiful backdrop can perfectly complement your Yoga finesse and do wonders for your shoot. It could just be a wall with a geometric design, a plain colored wall, or an elaborate backdrop. Yogis can relax well amidst nature and beautiful beaches and mountains make alluring backdrops for a Yoga photoshoot. Some other outdoor Yoga photoshoot ideas include gardens, lakes, and open fields. You can also experiment with different backgrounds and see where you feel the best. It could also be the plain spaces in your studio and that is ok. A happy yogi is the most photogenic one!
  • Your mat: You may be in love with your mat the way it is but a dirty or tattered mat will spoil the aesthetic of your Yoga photoshoot. Apart from the space around, your mat should be squeaky clean, so the attention is on your pose and not on the dirt on the mat.
  • Distance and camera angle: While a professional photographer understands angles and distances, this is a tricky aspect when you are DIYing your Yoga photoshoot with a tripod. Place your equipment at different heights and positions and take multiple pictures. You can later choose the ones that look most attractive.
  • The technical details: If you are DIYing your photoshoot, a 16-35 mm wide-angle lens is ideal. Shutter values between 1/125 and 1/250 work well because the poses are static. Use a tripod if you wish to deviate from these values. Adjust the aperture based on what you wish to blur and what you wish to focus on. A lower aperture like f/22 will help to keep everything in focus.

Elegant Yoga photoshoot poses

Below are the Yoga poses that are top choices for any Yoga photoshoot

Child’s Pose: This is an immensely easy yet elegant pose for photoshoots. It is so basic that it symbolizes Yoga. Some impressive pictures of the pose can be shot from above. Photographers can also choose to click a low-angle shot from the front or side.


Lotus pose: This is one of the best Yoga poses to advertise meditative Yoga. It is the same pose as the one Gautam Buddha can be seen performing in his pictures. It depicts the beauty of a lotus flower and the poise of meditation. The highly symmetric pose is a popular choice for photoshoots because of its simplicity and charm.

Wild Thing: The Camatkarasana looks very beautiful from all camera angles. It is a fun and creative pose that is ideal for Yoga photoshoots.

Standing Backbend: The Anuvittasana is a great way to show your incredible balance and ample upper body strength. Since the pose is good for beginner Yoga practitioners and is symbolic of strength and flexibility, it looks great in Yoga photoshoots. Practitioners can take different pictures of them performing the standing backbend over time and show the progressive improvement in the arch.

Headstand pose with eagle legs: Here is a great pose that’d look spectacular on your social media handles, marketing messaging, and wall posters. It is also known as the salamba sirsasana pada garudasana and is an advanced pose that most newbies would love to build up to. This pose can be shot in even the simplest of studios, as its grandeur is enough to attract attention.

Eight Angle pose: If you wish to impress others with your strength and balance, the Astavakrasana is a good pose. You can look right into the camera for some beautiful shots in the pose.

Side Crane Pose: Equally impressive as the eight-angle pose, the parsva bakasana or the side crane pose can also help to create some amazing pictures. It helps to show off your upper body strength and can be shot from various angles to get a variety of beautiful clicks.

Cobra Pose: While advanced Yoga poses look gorgeous, beginner poses have a great aesthetic too. Especially if the photo shoot is meant to be marketing material for your Yoga class, they do a better job at attracting the novices. The cobra pose is one such pose that makes for an alluring Yoga photoshoot. It makes the practitioner look calm, content, and happy, and everyone would wish to embrace that. Isn’t it?


Extended Triangle Pose: Here is another Instagram-worthy pose that looks good from upper as well as lower camera angles. You can take pictures from multiple angles and compile them as a series.


Warrior 3 pose: The way yogis balance themselves is the most intriguing and impressive aspect of Yoga. The warrior 3 pose is among the Yoga poses that require considerable balance. It thus makes for a good pose for a Yoga photoshoot.

Apart from the above poses, the following are also bewitching and will take the appeal of your photoshoot notches higher.

  • Pada Rajakapotasana or the King pigeon pose
  • Natarajasana or the dancer pose
  • Virabhadra or the Warrior 2 pose
  • Parivrtta parsvakonasana or the revolved side angle pose
  • Tuladandasana or the balancing stick pose
  • Inverted Yoga poses and handstands

Yoga props for Yoga photoshoot

While flawlessly performing a Yoga pose is aesthetic enough, some Yoga props can add intrigue or edge to the pictures. Again, the props will also have to be based on your Yoga style or the type of clients you wish to attract. Mala beads are a good choice for spiritual yogis. Adding fitness equipment such as weights, resistance bands, etc. can help to convey that you are more focused on the workout aspect of Yoga. Yoga bolsters, blocks, straps and other convenience accessories can give a feeling that the class is beginner friendly.

Equipment required if you do your Yoga photoshoot yourself

If you decided to save on the photographer and do your own Yoga photoshoot, here are some things that you will need:

  • A camera with a good lens. A DSLR works best to get high-definition images
  • Lights if the photo shoot is indoor
  • Attractive background for indoor shoots
  • A mood board or catalog of poses that can offer inspiration
  • A tripod to hold the camera
  • A memory card for the camera
  • Processing software to edit the images

What to do on the day of your Yoga photoshoot

Your photos must reflect your true inner self. A happy yet profound vibe is the secret to a good Yoga photoshoot. Make sure that you stay stress free on the day of the shoot. Do a thorough warm-up before the shoot, so you can do all the poses with ease. Your Yoga practice is very close to your heart. Let it show through the pictures. If you are camera shy, let the photographer know so they can give you time to cozy up. Remember, you do not need to be perfect, just happy and comfortable.

Post-processing of images from your Yoga photoshoot

If you hire a photographer, editing the images will be included as a part of the photography package. However, if you wish to do it yourself, you will have to download image editing software and play around with the features.

Other Yoga photoshoot ideas and tips

  1. Incorporating the sunset in your photoshoot can create some amazing photos
  2. Use different asana types for a versatile photoshoot
  3. Try shooting from a low perspective
  4. A wide-angle lens is ideal for Yoga photography
  5. You can use a shutter value of 1/250 to 1/125 if you are doing the photoshoot yourself
  6. Adjust the aperture based on how blurred you want the background to be
  7. Try various photo editing apps to experiment with the output


What is the ideal attire for a Yoga photoshoot?

Your Yoga style and the type of photo shoot will determine what you wear at the photoshoot. If you wish to focus on the pose and its correctness, well-fitting tights and a tee do the job well, whereas flowy dresses, harem pants, and cotton outfits work better for portrait shoots.

How to click pictures for a Yoga photoshoot?

You can either hire a professional photographer or use a ring light and tripod with a Bluetooth remote to click pictures yourself. A Yoga friend can also help you with photography and making the right poses for your Yoga photoshoot.

What poses should I do at a Yoga photoshoot?

The dancer pose, warrior 2 pose, and inverted poses are great for Yoga photoshoots.

How to get the best Yoga photos for Instagram?

Take help from a Yoga buddy to see your form and how you look in certain poses. Wear attractive Yoga attire and get your pictures clicked by a professional or set up your DIY photography setup.


The pictures from your Yoga photoshoot should be free-flowing and natural. While planning is essential, it shouldn’t make the shoot too scripted. Go with the flow and ensure that you do not do anything in the shoot that you wouldn’t while practicing regularly.

Be true to your practice and take gorgeous photos.

Happy Posing!

Amidst the overwhelming stress of everyday life, little things often throw us off balance. They put our minds in conflict and impact inner peace. As the mind moves between regrets from the past and hopes for the future, worry and anticipation take over the present. This clutters the mind with fear, cravings, and desires. 

Yoga helps to reduce this stress and clutter and pranayama helps to destress. Regular practice can help to get mental clarity and improve self-connection.

While yoga is a form of exercise routine, it is a lot more than just a physical practice. Apart from helping to develop strength and stamina, it also offers spiritual benefits. This study has explored the link between yoga and spirituality. 

Here are some spiritual benefits of yoga that make it a holistic routine:

Helps to derive inspiration and creativity: Humans are designed to carry wisdom, guidance and inspiration deep within them. However, the distractions from the world and worrisome thoughts often take our attention off the inner elements. Regular yoga practice and meditation allow us to calm our minds and declutter them. This way, one can embrace hope and identify the inspiration and creativity within them. 

Helps to concentrate better: Regular yoga and meditation help to connect with the present moment and focus on the task at hand. Whether the poses are complex or simple sequences, practitioners can focus better on each step and learn to tackle the challenges better. This reflects on aspects of life beyond the yoga sessions as well. For instance, practitioners can focus better on office or coursework or aspects of their personal life.

Improves Awareness: Committing to a regular yoga routine allows practitioners to be more aware of their inner spirit and energy. This helps them to be more conscious about the driving force within them and makes them better motivated. Practitioners also have distinct reasons behind their thoughts and actions. This spiritual awareness is integral to any yoga practice.

Helps to eliminate self-doubt and improve confidence: Low self-esteem is a common phenomenon that puts people into doubt whenever they need to interact with others or make important decisions. Even those who do not get jitters while interacting with others face anxiety and low confidence at times. Irrespective of the category you fall into, it is a good idea to commit to a yoga practice. This is because yoga eliminates feelings of self-doubt and comparison with others. It ensures that the practitioner follows the path of self-discovery and competes with their own past performance. It is thus spiritually beneficial for both adults and children.

Heals body and mind: The body and mind go through a lot regularly from a poor upbringing to toxic company to bad quality of air and food. When yoga helps the mind and body to connect better, it is easier to heal from hurt and trauma. This helps to feel more content and better equipped to deal with the challenges of life.

Helps to get rid of judgment: In the absence of inner consciousness, we tend to judge others based on our understanding of good and bad. A better inner connection helps to understand that everyone is different and that differences do not mean bad. Better self-acceptance also makes way for acceptance of others and their differences.

Helps to discover compassion: Yoga is not confined to the mat or the yoga studio. It helps to stay calm in the real world where not everyone concurs with your thoughts. It also enables kindness to self and others by giving a deeper perspective towards life.

Helps to practice gratitude, empathy, and forgiveness: When the mind connects with the body at a deeper level, it helps to understand how life is a gift. It helps to inculcate important feelings like gratitude, forgiveness, and empathy. Thus, the practice deepens the understanding of the world and helps to be calmer in relationships and worldly connections.

Yoga postures and their spiritual significance

The ancient practice of Yoga dates back to 5000 years ago. It originated in India and has gained popularity worldwide for the multitude of physical, mental, and spiritual benefits that it unlocks. Many practitioners also regard it as a form of meditation because it requires complete attention as the yogis transition from one pose to another. These transitions allow the body and mind to change significantly, and similar changes are reflected in various aspects of life.

Yoga postures are known for their physical benefits, but most of them have deeper objectives. They offer abundant benefits beyond basic stretching and strengthening, and thus practitioners benefit holistically. Below are some popular yoga poses with their spiritual benefits:

  1. Padmasana or the lotus pose: Also known as the lotus pose, Padmasana derives its name from the lotus flower, which is regarded as a symbol of purity. It is also associated with an ‘unconstrained’ generation and thus represents spiritual development, birth and growth. The journey of a lotus from the muddy waters to being a gorgeous flower has great spiritual significance. The growth of a human is often symbolized using the lotus example where the roots of the human being are in the world similar to the muddy water. However, the human mind is known to dwell in the divine, similar to the blossoming of the beautiful lotus above the water. Completing the lotus yoga pose signifies complete detachment as the lotus petals symbolize. The analogy is drawn using the example of water droplets that roll off the lotus petals and don’t stick to them. Similarly, the yoga practitioner will not be attached to the world or anything in it.

Important info for this pose: The Padmasana is commonly used by practitioners across the world for pranayama and meditation. Breathwork is a very important aspect of this pose. Deep and slow breathing is known to purify and energize and the pose helps to stay in sync with the body and discover inner potential.

  1. Virabhadrasana or warrior pose: Ancient yogic philosophy believes self-ignorance to be the primary enemy of a human being. A lack of self-awareness is known to cause immense suffering to others and the self. Virabhadrasana or the warrior pose helps the practitioner to face inner demons like ignorance and ego by inculcating courage and strength. There are primarily 3 warrior yoga poses. These poses require extending the legs and pressing them into the ground along with engaging the core and extending the arms. The pose helps to prepare spiritually for inner battles, apart from developing physical strength.
  1. Balasana or child’s pose: Most beginner yoga practitioners count Balasana or the child’s pose among the easiest yoga poses. However, despite being beginner friendly, the pose is more profound than it is often perceived. It involves kneeling on the floor with legs tucked below. The torso rests on the thighs with arms by the side. They can also be stretched forward with palms on the floor. The pose signifies surrender similar to that in children. The objective of the child’s pose is to maintain a position where you do nothing. This helps greatly with stress relief. The pose helps to create a calm space where the spirit can rest. It is synonymous with self-love and growth and strives to eliminate pressure from external factors. Paired with the right breathing techniques, the posture enables a better connection between the mind and body and helps to stay calm and relaxed for longer. It is a spiritually enhancing and emotionally satisfying yoga pose that forms an important part of multiple sequences.
  1. Vrkshasana or tree pose: The tree pose or Vrkshasana improves the balance in the body. The process of gaining balance is analogous to a tree that stays rooted but sways with the wind. Similarly, the body stays firm on the ground but may sway gently. This combination of movement and balance helps to spiritually accept the body’s position in the world. It is firm yet capable of movement.
  1. Shavasana or corpse pose: If you have ever been to a yoga session, you are likely aware of the Shavasana. Also known as the corpse pose, it offers relaxation as you lie on your back and close your eyes. The body stays still and the mind experiences peace. It can be an ideal time to communicate with your inner self without getting distracted. On the spiritual front, this pose is also about surrendering goals, intentions and connection to the world. It emphasizes that the only connection that completes you is the one with self. It allows the practitioner to find peace in stillness. Also, in yoga, death is seen as the culmination of life and thus associated with high importance. The Shavasana resembles death and helps to prepare for it because it is an inseparable truth of life. This pose helps to merge the mind with the inner spiritual self and that is the definition of spiritual relaxation, which is as important as physical and mental relaxation.

Why is spirituality important?

Spirituality is about understanding the true meaning of happiness and imbibing it in life. It is all about living in the moment and loving yourself. It governs how one responds to situations and replaces reactions with self-connection and better responses to all types of situations.

While sleep can help to ward off physical fatigue, the deeper stresses need more effort to be eliminated. Yoga and meditation help to cleanse consciousness and thus offer true rest and refreshment.


Which form of yoga is the most spiritual?

Among all forms of yoga, Kundalini yoga is known to be the most spiritual and rooted in philosophy. A typical kundalini yoga session focuses on meditation, breathing and chanting and is often chosen by practitioners looking for a spiritual focus.

How is yoga connected to spirituality?

Yoga may seem to be all about physical poses and finesse but it is more about peace and clarity of mind. It helps practitioners to attain peace and connect with their inner selves. It also improves focus and helps practitioners find a deeper meaning in the materialistic world.

Is yoga religious or spiritual?

The origin of yoga can be traced back to religion but it has become religion agnostic over the centuries of its existence. It is known as a spiritual practice that runs on the belief that the spirit, mind and body are one and anyone can gain inner sanctity based on how they perceive the practice.

How can yoga help to connect to the self?

Yoga is commonly known as a gateway to mental and spiritual growth. It helps to improve mindfulness, self-discipline, focus and peace. This increases self-awareness and helps the practitioner to grow as an individual.


A calming yoga practice allows practitioners to embrace peace. It helps them to slow down and get in sync with themselves and the world around them. While it is important to strike the right poses, attaining peace and decluttering the thoughts is quintessential. Practicing yoga with a focus on spirituality helps to awaken the inner self and transform it. This also means realizing potential and harnessing it to make a change in life. Spiritual fulfillment helps to feel happier and calmer and thus impacts physical and mental well-being as well. Connecting to the spiritual side is also important because it helps to focus on principles, values, relationships and health.  Yoga is thus a comprehensive package that promotes holistic wellness. It offers techniques to benefit the mind, body, and soul and helps to connect to the inner self. Explore yoga to get a better connection to your spiritual self.

Are you a yoga enthusiast? If so, you may be familiar with how each pose of yoga contributes to your overall health. Today we’ll focus on one particular pose: the yoga squat. This may seem simple, but it’s actually quite tricky to get right. To make sure you get the most out of it, you need to understand how to do it properly. Let’s take a deeper dive and learn more about yoga squat benefits.

What is a yoga squat?

Yoga squat or garland pose or yogi squat in Sanskrit is known as Malasana. The practice of this exercise facilitates better functioning of your lower body by driving your energy downward. It is in a true sense beneficial as it strengthens your thighs, adds mobility to your ankles, and flexibility to your feet. Practicing yoga squat requires you to utilize the downright scale of motion of the legs by bending the knees fully until the pelvis is resting at the back of the heels. It is also a great hip opener that stretches the groin and glutes. Practicing yoga squats regularly makes your body robust. It contributes to your muscle gain. Being flexible is really important to practice yoga squats or else it would be difficult for you to reach a full squat depth. If you think you are not flexible enough to perform yoga squats then try to perform stretching as it will increase your flexibility to a great extent. Performing yoga squat pre and post-workout can also be a great choice as it will add mobility towards better lifting and stretch your muscles after your workout session. 

Yoga squat benefits

Flexibility and mobility are the most common and known benefits of yoga squatting. However, it is not only limited to these. Several other important benefits could be yielded from yoga squats. We have made an attempt to highlight these benefits to give you an insight into how yoga squats can be favorable to you. 

Increased Level Of Flexibility 

Pushing yourself just a bit further by lowering your hips slightly more with each passing practice will help you to increase your flexibility. Acquiring flexibility is important to perform yoga squats as it will enable you to achieve a greater scale of motion, and mobility and reduce the risk of injury while simultaneously improving your posture. 

Increased Strength Of Lower Body

Squats are often used for lower body strengthening, focusing on the quadriceps, hamstrings, glutes, and calf muscles. By lowering in and standing up out of the yoga squat, you can help build these muscles while also recruiting your abdominals to keep your posture upright. Doing squats regularly can help to tone and strengthen the muscles of the legs, hips, and glutes. For those looking to reap the physical benefits of yoga, the squat is the perfect pose. By engaging your quadriceps, ankles, groin, and core, you can effectively stretch and strengthen these areas. With your feet wide apart, your core has to work harder to maintain balance, while the full version with your feet together emphasizes balance even more.

Decreased Lower Back Pain

Low back pain is acknowledged as a public health concern due to many adults having it. A couple of the root causes may be lack of movement and limited mobility of the hamstring and hip muscles. To reduce the pain, it is important to take measures to stretch and loosen the hip flexors, which will lead to better posture and an improved range of motion.

Increased Mobility Of Ankles 

Despite its importance, many lifters don’t give much thought to their ankles. But having limber ankles provides numerous benefits and can help you avoid pain and injury. Tight calves and ankles can put a strain on the Achilles tendon, which can lead to severe pain or even surgery. To ensure your ankles are healthy, try performing the yoga squat regularly. This exercise stretches the ankles and calves, helping to keep them in top condition.

Improved Digestion

A powerful and limber lower body can be beneficial, yet consider a superior digestive system to go with it. Practicing a yoga squat routinely can help in escalating blood circulation to the kidneys and the intestines. It also increases the flexibility of the low back and pelvic floor, which helps in promoting the bladder and bowels.

Increased Energy Benefits

Malasana helps to ground and stabilize your energy, as well as provide a calming and cleansing effect. According to certain yoga practices, the energy of the pose can be revitalizing. The full version of the posture, in which your body is draped over your bent legs, encourages introspection and can be deeply tranquilizing. Furthermore, the deep squat works to stimulate optimal digestion and stimulate elimination – similar to being without a toilet when you are camping.

Beneficial During Pregnancy 

Exercise can be incredibly advantageous for expecting mothers, provided they are given the green light by their physicians, and the yoga squat can help in achieving a more comfortable birth. Since this squat can be great in loosening up the hips and the groin area, it can help pregnant women begin to prepare themselves for delivery. Pursuing yoga squats during pregnancy is beneficial in reducing stress, depression, and anxiety. A study conducted in 2015 and published in Obstetrics and Gynecology demonstrated that Malasana and 26 other poses were advantageous for mothers-to-be with no apparent detriment to their unborn child.

Perfect For Newbie 

Starting a new form of physical activity can be intimidating for a beginner, but yoga is an excellent place to start as it promotes strength and helps you control your movements. The yoga squat can be adapted to any level and can be modified by lessening the range of motion until you have more flexibility.

Groins Are Stretched 

A lack of mobility in your lower body can lead to stiffness, pain, and discomfort in your back, hips, and knees. To counteract these effects, introducing Malasana into your routine can be incredibly beneficial. This posture stretches the groin, upper thighs, and hip flexors, allowing your body to become more flexible and strong. Practicing this pose daily should help you feel more agile and build confidence in your walk.

Proper Elimination of waste

If you’re in a yoga class, you may have heard your teacher call this pose the ‘Relieving Pose’. That’s because it helps clear out your system. Malasana gives your abdominal organs a toning and nurturing effect, it also helps to relax the puborectalis muscle, which helps with waste removal from the body.

Improved Posture

A great way to enhance your posture! This posture-correcting move is especially helpful if you spend most of your day sitting at a desk. It takes the pressure off your back and spine, and helps to realign your body into a straight and balanced stance. Doing the pose properly should give you an improved posture in no time!

Improved Tone And Shape

 Not sure how to get rid of that extra bulk around your tummy, thighs, glutes and chest? Squat Pose is the answer! Not only does it strengthen the muscles in these areas, it also helps you tone and shape them. You’ll be able to work on your posture too, as it helps you keep your back straight and strong – just what you need to fix a hunchback! 

Reduced Risk Of Injury

When you work out your lower body muscles, you’re setting yourself up for success. You’ll be able to move with confidence, proper form, balance, and posture  and you’ll be less likely to get hurt. Plus, incorporating squats into your routine will beef up your tendons, ligaments, and bones, too.

Increased Blood Circulation

Yoga is a great way to get the blood moving around your body. With this pose, you can really make the most of your range of motion and get the oxygen to all your different muscles for a real circulation boost. That’s key for keeping everything ticking over!

How to master the yoga squat?

Looking for an easy way to stretch and strengthen your lower body? The yoga squat can help you out! Here’s how to do it right: 

  • Start off by standing tall with your feet shoulder-width apart.
  • Then, bend your knees and drop your hips, just like you’re sitting in a chair.
  • But don’t stop there – keep going until your tailbone is between your ankles.
  • Now, press your elbows against your inner thighs to open up your hips and hold your hands together in a prayer position.
  • Make sure you don’t slouch forward – keep your chest up and shoulders back! 
  • Finally, hold this squat pose for 30 seconds and you’re done!

How to incorporate yoga squats into your workout?

Yoga squat is perfect for boosting your performance, aiding recovery, and relieving tension. Before a heavy squat day or a long session of lunges, the yoga squat is the ideal way to prepare your hips, legs, and glutes. It’ll help you reach a deeper range of motion and make your workout more efficient and safer. And when the workout is done, don’t forget to stretch. The yoga squat is the perfect post-gym activity. It will help your body relax while lengthening your hips and glutes.  If your hips are sore from sitting at a desk all day or your lower back is aching from doing yard work, the yoga squat is a great way to loosen up and relieve pain. Plus, since it’s a bodyweight exercise, you can do it anywhere. So, why not give it a try? Incorporating the yoga squat could help your lifts, improve your mobility, and even boost your digestion. Plus, who doesn’t want to be able to squat a little deeper?

Tips and tricks of yoga squat

Feeling a bit stuck when it comes to getting into the perfect pose? Don’t worry – we’ve got your back. Here are a few tips that’ll help you nail Malasana. 

  • Supercharge your squat with a blanket! If you can’t quite reach the floor, fold or roll up a blanket and place it under your heels. This will give you that extra boost of support, and you’ll soon find it much easier to shift your weight back into your heels. 
  • Test your balance by lifting all ten of your toes off the mat. This will help you to hone your focus on balancing your body and strengthening your feet at the same time. 
  • Mix up your arm position by bringing your arms to the top of your legs and reaching them outward – this will help you to keep proper alignment and reach down to the ground. 
  • If you need extra support, move to a wall and begin to sit back like you’re in a chair. Focus on engaging your core and holding the pose for 1-3 minutes to build strength.
  • Take your yoga squat to the next level by adding a twist! Widen your stance, and then reach the right hand to the ground, while lifting your left arm up. Hold for five breaths, then switch sides. 
  • Sit on a block if your knees need a bit of extra care. This variation of the yogi squat is your best bet. You’ll still benefit from the increased space in the lower back and chest while having the added support of a block. To set it up, just place the block at the height you find most comfortable. 
  • To make Malasana more comfortable, try putting a block or a rolled-up blanket under your forehead. This will prevent you from straining your neck.
  • Stick with it! To get the most out of your yoga squat, you need to practice consistently. You could add it to your yoga practice or just take a few minutes each day to hold the pose. Instead of sitting down, why not have a go at the yoga squat next time you’re trying to find a nice way to pass your leisure time. Take it slow and make your yoga squat truly yours. With time and dedication, you’ll soon find the best way to practice this pose. 

Yoga squat variations

Varying the standard squat will help you work different muscles. It also keeps exercise engaging, so you don’t get bored with performing the same motion over and over again. Before you attempt any alternate squat exercises, make sure you have a good grasp on the main squat. These movements are more difficult and require greater strength, agility, and core control. 

  • For a challenge, try to keep your feet and legs together as you squat. This pose is a great way to strengthen your lower body, but it’s more difficult to balance. 
  • For a bit of a spinal twist, wrap your right arm around the front of your right leg, bent, and bring your left arm around your back, clasping your hands by your right hip. Then switch sides and repeat. 
  • To get into the full Malasana, start in the variation above. Reach your arms forward, between your legs, and place your palms flat on the ground. Lean forward between your legs and bend down, until your forehead rests on the ground. It takes practice, but the rewards are worth it.

What muscles do yoga squat work?

One exercise that can test the limits of your muscles is the squat. The primary muscles used in this multi-joint exercise are in your lower body, including your glutes, quads, hamstrings, groin, hip flexors, and calves. You’ll also be engaging your core muscles, such as the rectus abdominis, obliques, transverse abdominis, and erector spinae. If you do a back or overhead squat, you’ll be working your shoulders, arms, chest, and back, too. All in all, the squat is a great way to get a full-body workout in one simple move.

How many calories can you burn through yoga squats?

Squats top the list of exercises that torch the most calories. That’s because lower body workouts require more energy than upper body workouts like bicep curls. A single squat of moderate intensity can burn 0.32 calories, meaning you’ll burn roughly 8 calories each minute you do a normal-intensity squat. On average, 25 squats are done in a minute, which means that 100 squats will burn 32 calories. Doing a single squat with moderate intensity will give you 0.32 calories of energy burned, with approximately 8 calories lost each minute of typical intensity squats. Generally, 25 squats can be done in a minute, which therefore means that 100 squats will burn 32 calories. But the exact amount of calories that yoga squat burns varies depending on various factors. The precise number of calories you burn during your squats will differ based on their metabolic equivalent (MET). MET is a unit used to measure the energy output of whatever activity you do. It’s calculated by dividing the rate of energy you use during a workout by the rate of energy you use at rest.  A person doing a moderate level exercise may burn fewer calories than someone else doing the same workout. This is due to the connection between your body weight and the MET of the workout.

Unleash the Power of the Yogi Squat in Your Workouts

Looking to add an extra oomph to your workouts? Why not add yoga squats and make it  even better? Perfect for spicing up your routine, this exercise is sure to give you a good sweat. Here are a few ideas to spice up your workout and get those creative juices flowing. 

Utilize the Yoga Squat as a Post-Workout Stretch 

If you’re looking to up your flexibility, hit the mat after your workout. Doing static stretching when your body is already warmed up is the way to go. You’ll see a greater improvement in your flexibility if you opt for a post-workout yoga sesh instead of before. And what better way to relax your body and get it ready for your next session than with the Yoga Squat stretch? This fun and creative stretch routine is the perfect way to make sure your muscles are properly released and ready to rock once you hit the gym again. So don’t forget to take a few minutes after your workout to Yogi Squat! 

Utilize the yoga squat during a yoga workout 

Yoga is an awesome way to boost your strength, increase your flexibility and chill out. And the Yogi Squat is the perfect pose to incorporate into your practice. Get ready to get your sweat on as you take your yoga routine to the next level! 

Utilize Yoga Squat in your strength workouts

Squats can be your secret weapon to get you the wow-factor! They offer a complete body workout that strengthens you, helps burn calories, and even prevents injuries. Strengthen your core and enhance your balance and posture with the yogi squat. For extra gains, combine it with other exercises to bulk up and build strength. Try adding a bicep curl for an extra stretch for your hips and a double-whammy on your legs and arms!

Who Should Not Do Yoga Squats and What Are the Contraindications?

  1. Yoga squats may be daunting for the beginners, but they can be an incredibly rewarding pose. Just remember to be mindful of your body and not push yourself too hard. If you experience any discomfort during the pose, stop right away.
  2. If you suffer from any health conditions, like a hernia, heart condition or hypertension, please consult your doctor before attempting this pose. Otherwise, it could exacerbate your existing health issues.
  3. Pregnant women should use caution if deciding to do intense yoga squats. It is true that  pregnant women should definitely get their yoga on, but those in the first and second trimester should avoid this asana due to the increased pressure on the abdominal area. This pose can put extra strain on the baby and uterus and should only be done if okayed by your gynecologist. If you’re pregnant, always consult a medical professional before doing this pose.
  4. While Yoga Squat can be quite beneficial, it does come with a few rare downsides – namely, joint pain. So, if you’re experiencing any kind of ache in the knees or hips, it’s best to take care when doing the pose because it can put extra pressure on those areas and make existing issues worse.
  5. If you’re dealing with any lower back pain it’s important to understand that Yoga squats can be tricky. If you have experienced recent or long-term lower back or knee problems, ligament damage, knee arthritis, weak bone density, serious sciatica, or any other discomforting or painful condition then you should stay away from this pose. 6. If your feet or knee placements are off or you don’t lift your body correctly, it can have a negative effect. That’s why it’s always a good idea to practice this pose under the guidance of an expert.
  6. Those recovering from injuries in the shoulders, wrists, elbows, rib cage, lower back, hips, or pelvis, or who have had abdominal surgery should stay away from this pose, as it places quite a bit of strain on the knees and ankles. Likewise, those who have had knee or ankle injuries should not do this pose.
  7. For those who are unable to lower their heels due to lack of flexibility, blocks or folded blankets under the hips and heels should be utilized. People suffering from dizziness, vertigo, or nausea should refrain from this pose. Individuals with restricted hips or groins can benefit from hip-opening exercises.
  8. Senior citizens should take things slow and steady. For seniors, the knees and ankles may be weak and doing this pose could cause damage.
  9. As for athletes who’ve just finished a run, this pose isn’t the best idea. The pressure on the ankles and calves after running could be too much.
  10. Yoga teachers should take account of their students’ capacity and be aware of their limitations. After close monitoring of each student they must take it accordingly to avoid the risk of injury.


Why am I struggling with the Yoga Squat? 

Don’t sweat it! It may be because your feet and ankles aren’t in the right spot, or because you’re having a hard time with flexibility in your hip flexors, knees, calves, or achilles tendons. It’s important to keep in mind that a lot of parts of your body are working together in this pose, and if one section is weak, others might make up for it, which can be more detrimental. 

How much time should I spend doing yoga squatting?

Doing a daily session of yoga squat in the morning is a great way to get your digestive system running smoothly. It increases your blood circulation in the pelvic area. Aim for 30 seconds to 1 minute each day.

Should I really do yoga squats while pregnant?

Squatting can help open up your pelvis, creating more space for your little one to pass through the birth canal. Additionally, it might make pushing a little easier when it’s time. If you want to do some squats, you can use a sturdy chair or squatting bar on the birthing bed for support. You can also squat against a wall if that’s more your style. But keep one thing in mind when engaging in any activity, pay close attention to your body and stop if any activity becomes uncomfortable.

When is yoga squat not appropriate?

If you have a knee or ankle problem, then yoga squatting is probably not the best pose for you. The posture also puts a lot of strain on the midsection. Don’t try to push through the pain – if you feel uncomfortable in any posture, stop immediately. And if you have serious knee trouble, it’s best to avoid yoga squats. 

Do regular yoga squats help to make your butt bigger?

It can certainly aid in making it look more toned and shapely. Practicing yoga regularly will also help to strengthen the glute muscles. Certain asanas are designed to help you achieve a perkier and more sculpted bum. Click here to read more about it.


Yogi Squat is a great way to round out any workout. Squatting regularly will help your muscles grow in strength and size and help you move past any roadblocks you might come across. This stretch routine with the yogi squat is a great way to end your workout and keep on improving. Put in the effort and you’ll reap the rewards!

A decade ago, I found myself in a state of uncertainty, not knowing which direction to take after finishing my post-graduation. In my sadness, I started to meditate to bring myself some peace and clarity. I knew that fitness was something I had always enjoyed and hence I was a self proclaimed fitness enthusiast. After some time, I came to the conclusion that I ought to follow my heart and pursue what I was passionate about. As a result, I decided to become a yoga instructor and professionally learn more about my newfound passion. After studying yoga professionally, I came to the understanding that it wasn’t just about physical fitness; it had the power to be a life-changing experience. From improved relationships to a new outlook on life, I was astonished at the changes yoga had on my life. Therefore, I’d like to take this opportunity to share my wondrous journey of yoga, and hope that you learn to love it as much as I do, so that one day you can sit around with your loved ones, telling “how yoga changed my life” over a cup of warm green tea.

About Yoga

Meditation brings wisdom; lack of meditation leaves ignorance. Know well what leads you forward and what holds you back, and choose the path that leads to wisdom.” This quote by Buddha is really close to my heart and it will always stay with me for it always reminds me of my journey. Yoga has been a big game-changer of my life. It’s more precise to say that yoga has helped me to remove the obstructions that camouflaged who I really was, and that it has helped me to come into a fuller manifestation of my true self. Yoga practice gave me a glimpse of the joyful and liberated person I can be. While practising the asanas I came to know that I can do things I never thought was possible. I’ve realised that when I’m lying in Savasana at the end of a yoga session, after I have worked hard and felt totally present and connected to my body, the joy and freedom I experience are an expression of my real nature. Even though it may be transient, it showed me what is achievable. Yoga has strived to create perfect harmony between my mind, body, and spirit. A great lesson that yoga has taught me is that, ‘when you fine-tune yourself so that everything works wonderfully within you, you bring out the best in all your capabilities’. Every bit of what I am today and what I’ll become is only achievable because of yoga.

How to start yoga

To share from my personal experience taking up Yoga can be incredibly exciting, yet a bit intimidating. I firmly believe that yoga can bring you healing and balance, and I simply won’t ask you to believe me but I’ll just ask you instead to try and see it for yourself. Although I’m not here to make any wild promises about the power of Yoga and my only intention is to share my journey on how yoga positively changed my life, I do want to make a case for why you should make the leap. To make the most of your Yoga journey, here are some tips that I applied for myself that will help you to get started, stay on track, and ultimately enjoy the experience. Check out these key elements for a successful Yoga practice:

Find a spot: I would like to suggest you to keep up with your practice day by day, no ifs and buts. What I did to keep up with my regular practice is repeating what I learned in my class at home. I created some peaceful space for myself at the very comfort zone of my home.  Hence, I’ll recommend you to do the same.

Go through instructions: I really think it’s ideal to begin rehearsing yoga under the direction of a talented educator who can lead you through the right arrangements. I’m saying this so because this will help you ace various stances accurately and abstain from conceivable wounds. If you are someone who does not have time to go to yoga class because of your busy schedule then you can likewise look through YouTube and other online channels to begin the excursion.

Converse with an expert: You might have noticed that nearly each Yoga video starts with directions to converse with a medical expert, before beginning yoga. While Yoga is available to all bodies, numerous individuals harm themselves while rehearsing, because of pushing themselves too far. This is the reason I would also recommend you to do the same because in this way it’s significant to permit your instructor to know of any medical history, and so forth.

Appreciate the simple things: Take it slow. Some asanas are not feasible for everybody. Wherever you are in a Yoga posture is actually where you should be; thus, abstain from looking at yourself to different understudies in a Yoga class.

Rest your body: Don’t surge after the class is finished. You should figure out how to permit your body the rest it merits after a long practice.

10 ways about how yoga changed my life

I’ve come to embrace the discomfort

Yoga has been a great teacher to me. As a fitness fan, I was no stranger to pushing through the toughest poses. But if you’re a beginner or trying some ‘hard to pull’ poses then make up your mind to not to give up no matter how discomforting it might be. Let me tell you this, every practice is different, and sometimes it can be hard to get a handle on. What I’ve understood in my 10 years of experience of practising yoga is that it is not about being in pain, instead, it’s about recognizing where your edge is and seeing if you can push yourself just a bit further. I’ve learnt to stay with discomfort that has made my yoga practice more fruitful and transferred off the mat too. I’m now able to view uncomfortable situations as an opportunity to grow and expand. 

I’ve come to realise that balance isn’t a permanent state, but something that fluctuates and changes

I’ve always wanted to spread my time and energy evenly between all my commitments to make everything in my life harmonious. But I also know that it’s not always possible! Yoga has been a huge help, though. By regularly practising balancing poses, I’ve become more aware of my body and I’m also able to strengthen my core. I’m also able to acquire increased mindfulness which has allowed me to make decisions about where to focus my energy and get the most out of my time.

I’ve been able to understand the importance of setting a goal

At the start of my yoga classes, my instructor had urged me to set a goal for myself. I was told that it could be a word, an expression, or simply how I want to feel as I move through the sequence. I’ve discovered that forming an aim and returning to it throughout the class has assisted me to stay more stable in my practice. I can now take this custom in life off the mat, and set goals as it can be a strong method to shape every day with a deeper sense of purpose.

I’ve been able to get better and better at taking life as it comes

One of the mantras that I have taken away from doing yoga is that there’s no point in hurrying. I often found myself running around to get stuff done or trying to be productive, only to look up and realise that the day is almost over. Yoga helped me to remember to slow down and be content with what’s happening presently. When I’m doing yoga, I’m taking the time to focus on how I’m feeling and just be. Even if I’m not always in the present moment, I can definitely feel the difference in how I experience things, both big and small.

I’ve been able to overcome perfectionism

I was a recovering perfectionist, actively striving to cast off the preconceived expectations of my life and experiences. Doing yoga has done a major help in this effort. Some poses made me feel powerful, and others made me feel like a tangled mess. Committing to a regular yoga practice to learn more about my body and mind and letting go of the need to be perfect has given me the freedom to be kind to myself in other areas of life. I realised that poses don’t have to be perfect, and neither does every moment of my life. The simple act of being present is more than enough.

I’ve been able to benefit from the power of my breath

Pranayama is an ancient practice that has helped me benefit from the power of my breath. During my yoga classes, I’ve found that concentrating on my breathing could help me switch off from everyday stress and worries. When I took time to simply breathe, it stimulated my parasympathetic nervous system (a network of nerves that relaxes your body after periods of stress or danger) and brought me into the much-needed restful state. Now I do not forget to remember to take a few minutes out of my day to simply breathe and reconnect with myself.

I’ve been able to feel more tangible towards my emotions

I’ve been able to realise that by giving my emotions a chance to be felt and taking up space, instead of over thinking or reacting to them, I’ll be able to process what I feel more effectively.

I’ve been able to rely on myself to take on challenging tasks

As I kept on practising yoga, I noticed that I could effortlessly do the poses that earlier made me feel like I couldn’t do it and they appeared too tough or I wasn’t flexible enough. I can identify where my thoughts were holding me back. The fact is, I’m able to conquer lots of obstacles. It has made me feel like I’m more than just the thoughts in my head. I’m able to trust myself and can recognize that I can always redefine my story. I can effortlessly do the hard things, be it a headstand, a difficult conversation, or making a tough decision.

I’ve been able to love myself

I have understood that in order to be appreciated by others I need to gain a positive attitude towards my own self.  I had the tendency to be too hard on myself and expect too much of my mental and physical capabilities and then blaming myself for being ineffective. Yoga showed me that my own life is the one I can control. I should be good to myself and love myself if I want to be able to love other people properly.

I’ve been able to follow my intuition

My story before was one of ignoring that tingle in my gut; second-guessing what I should do or what others wanted me to do. Doing yoga, I learned more and more how to better align my feelings with my thoughts and actions. In a wider sense, it now means having the courage to follow my passion and be confident enough to be who I truly am.

10 benefits of daily yoga

I can go on running errands telling how yoga has personally benefited me both internally and externally. From stimulating my organs and improving my heart health, to keeping premature ageing away and increasing my body strength, there’s no shortage of benefits to reap. Not to mention, Yoga also did wonders for my mental health and emotional well-being as well as for my personal and professional life. It helped me relax, manage anxiety, and bring about a more positive outlook on life. Hence, I highly recommend everyone to take up this ancient practice and reap all the wonderful benefits it has to offer. 

Yoga has brought me flexibility to the body like no other

Yoga truly has plenty to offer! Through yoga postures and sequences, my body’s range of motion has expanded. Plus, the mindfulness approach has helped me ensure that stretching is done safely. This has in turn reduced the risks of injuries and released tension in my muscles. As a result, my body can now open up more and more. If that’s not a great benefit of yoga, what is? 

Yoga has increased my strength while also benefiting flexibility

It has developed the muscles that support my body weight, providing functional strength. Not to mention, it’s great for core strength. This has led to improved athletic performance and better functioning in my everyday life, all while avoiding potential injuries.

Yoga has improved my posture

Regular practice of yoga has taught me to address any kind of muscular imbalances in my body, while also making me more mindful of my posture during the day. Over time, I noticed that my posture was deteriorating due to watching movies on my laptop in a hunchback position. I did not realise it until there was a tightness in my chest and weakness in the back muscles that led to a slumping posture. All thanks to yoga! It helped me to stretch out the chest and strengthen the back, resulting in improved posture and a healthier alignment.

Yoga has increased my healing powers

While practising yoga, I was able to create an environment that brought out my body’s natural ability to heal. Mindfulness helped me to boost the immune system, so I could easily fight off illness and recover faster. Additionally, the strengthening and lengthening effects of yoga helped me to improve mobility and my body’s function. Plus, it also contributed towards my mental health and created a better sleep pattern and overall well-being.

Yoga has improved my joint health

It has fortified my muscles surrounding the joints, improving their stability. Through a full range of motion movements, yoga has helped me to improve my joint health, by facilitating an adequate circulation of synovial fluid (a thick liquid located between your joints), which kept my joints lubricated and allowed for smooth, healthy joint movement. Even research proves that those with more severe joint issues, such as arthritis, can benefit from yoga, as it can help improve physical function and reduce pain.

Yoga has improved my concentration

I was once at a stage where I was trying to do a task while my mind was jumping to other things that were unrelated. That’s when yoga came to my rescue and improved my concentration. It’s not just me who’s found it helpful – research confirms that after a yoga class, you can direct your mental power to where you need it most, and learn, remember, and update information more effectively. Personally, I’ve noticed that my mind was able to stay on one thing more easily, instead of scattering my energy in too many directions. 

Yoga has improved my skin and face

Once I began combining some of the more relaxation-oriented facets of yoga, like Pranayama and meditation, with an active yoga practice, I observed a better flow of energy throughout my body. The decrease in stress even helped alleviate issues like acne and eczema. It was an unexpected revelation as I didn’t realise how precisely yoga could benefit me. My skin became healthier and more alive, and my face felt firmer and tighter.

Yoga has increased my energy

By taking the time to do a few sun salutations each morning, I noticed some majorly positive changes in my energy levels. I felt more alive and alert throughout the day, and found myself with fewer negative thoughts. Yoga had a major impact on my mental and physical wellbeing. It increased my energy, brightened my mood and gave me a shot of enthusiasm.

Yoga has taught me to enjoy my solidarity

Yoga has opened my eyes to the beauty of self-care. It has helped me to appreciate the world around me as well as embrace my own company. I now understand the importance of being content in my own presence, and valuing the joy of little moments, even if there’s nobody around to share it with.

Yoga has made my life transformative

Yoga has helped me to become more attuned to what my body wants and needs. I have found myself making healthier life choices off the mat, such as choosing more nutritious food, being more active, or cutting down on unhealthy drinks. All of these things have ultimately helped me feel better and live better.

10 lessons I learnt from yoga

Appreciating little things

I truly wanted to embrace the concept of yoga; hence I kept reminding myself that this is a journey, not a destination. No matter how far I progress, I’ll always find something new to learn each time I practise. This idea applies to life too – it’s not about achieving a grand finale, but about enjoying the process. In order to live a fulfilled, peaceful life, I learnt to be able to appreciate the little things and savour each moment.

Accepting my own journey

I learnt that yoga is a transformational practice, but it’s also not about changing, instead it’s about  working on myself to improve and evolve as a human being. With yoga, I was able to take my painful experiences and transform them into moments of peace. When it comes to life off the mat, I think about the areas I’d like to improve, but also accept where I am in that area right now. I am well aware of the fact that it can be difficult to accept both concepts in my mind, as it creates a sense of duality, however, I try to stretch my mind and perspective.

Awareness about myself

It was not always easy to resist comparing myself to others in yoga class. I used to look at my peers who look like they have a lot of experience and seemed like they were already professionals. My self-confidence was on the verge of slipping away. With time I learnt that the important part of yoga is to recognize my location on my path and to be aware that there is no “right” or “wrong,” “good” or “bad” place to be.

Accepting my tough emotions

When I felt soreness during a yoga session, I decided to make some changes to the position so that I don’t get hurt. But simultaneously I also kept in mind that it is just normal to experience a certain amount of discomfort that would come from pushing my muscles or stretching deeply and that I just need to focus my breath on that area and try to relax it. This has made it a lot less unpleasant. I learnt that it’s the same with life: the more I try to resist or avoid my problems and uncomfortable feelings, the more I’ll suffer. But if I can accept my tough emotions and take on the challenges that come in my way, I can live a fulfilling and rewarding life.

Achieving success through hard work

I understood that yoga isn’t about mastering difficult poses right away – it’s about making small incremental improvements over time and going through the motions even if at times I feel like I’m not making any progress. It’s about taking each challenge head-on and developing my strength in and out of the studio. I realised that I can’t expect to become a stronger person without overcoming obstacles.

Accepting my failures

It’s been said that “we learn more from our failures than our successes”, I learned the real meaning of this proverb better through yoga. I’ve come to see that failure can be a useful tool. I took it as a chance to learn something new, gain new insights, and do better the next time. It’s made me realise that the right kind of failures can give me new knowledge and help me reach my objectives.

Awareness of my egoistic attitude

I was trying too hard to push my limits, and it was turning me into an arrogant person. My ego was like a loud voice in my head that kept telling me to demand more of myself, even if my body was begging for a break. Recognizing my ego in my yoga practice has helped me in other areas of my life, especially when I’m tempted to control things I don’t have any say over. Becoming aware of my ego in yoga has helped me realise that in life, some things are just out of my control and I have to learn to accept that.

Ability to remain consistent 

If you want to get the best out of yoga, it’s not about doing it for hours at a stretch. It’s about being consistent and doing it every day, even if it’s for just a few minutes. Thanks to my consistent practice, I’ve been able to recall all that I learnt in class and now share it with my students. Without consistency, I wouldn’t have discovered the incredible strengths and opportunities that yoga has helped me unlock.

Accepting the voice of my heart

Yoga blessed me with the power and understanding to get rid of my fears, doubts, and anxieties. I am now able to hear my inner voice and follow the beat of my heart. I’m eternally grateful to yoga for giving me the strength to follow my dreams and achieve what I desired 10 years ago- to become a yoga teacher. This is why I always recommend people to relax and meditate instead of worrying and ruminating.

Ability to be in the present 

In the past, I found myself frequently preoccupied with planning, fretting, or regretting. However, yoga has been a lifesaver in helping me to unplug and concentrate on what’s currently happening in both my body and head. It has enabled me to make an effort to live my life with the honest goal of doing the best that I can. I began to pay attention to my breath as a way of remaining in the moment. This helped me to remember that the present moment is the most essential one, and that my breath is my unending connection to the here and now, and my presence is sustained through its motion.


How can yoga change my outlook on life?

Yoga has been a beneficial tool in helping me switch up my outlook. Going through the motions of certain asanas has helped me gain a clear head and stay focused in the present. This has in turn made me capable of viewing situations from new angles and open my mind to other possibilities.

Can yoga help people with anxiety and stress? 

Absolutely! Practising yoga has done wonders for my state of mind and overall wellbeing. It has also enabled me to effectively cope with my anxiety symptoms caused by difficult circumstances. Through slow and steady breathing exercises, as well as meditative and relaxation techniques, yoga is designed to bring feelings of peace. 

Is yoga a way to stay looking and feeling your best as the years go on? 

Practising yoga has helped me keep my muscles supple. It has activated hormones that have helped with my ageing process. I still feel like I’m the same girl I was 10 years ago preparing to start my yoga journey. So, I would highly recommend you to take a few moments each day to say “om” and keep yourself looking and feeling 10 years younger!

Can yoga really make me look taller?

As I have already mentioned how I became hunched back sitting in front of my laptop but later I was able to gain a few inches of height which was only possible due to stretching my spine and improving my posture. I was able to feel the difference especially in my upper body, but my lower body still played a role. So, can I appear and feel taller by elongating my spine and have a better posture? Yes, I can.

When is the ideal time for me to practise yoga?

When it comes to yoga, it is all about finding the right time for me. Earlier when I was learning yoga I dedicated both my morning time and evening time practising yoga as I was planning to pursue it professionally. But if you have more free time in the evening, practising yoga at night could be a great option. It can help to soothe any tension and aches, resulting in much more restful sleep. On the flip side, if you’re an early riser, then morning yoga could be the best way to start your day. It could give you a burst of energy and set you up for success. Ultimately, the choice is yours!


Yoga has completely changed my life for the better! Learning yoga has brought a huge shift in my life – it gave me purpose and motivation to work harder. It’s helped me to find inner peace and balance. Through meditation, I learnt to listen to my heart and mind. Whenever I strayed away from the path, yoga guided me back to the light. It taught me to be mindful of my own existence and to appreciate life and the little moments. Doing yoga exercises has opened my mind to possibilities I never thought were achievable. Making yoga a part of my daily routine has helped me discover the hidden truths. My journey with yoga has been unforgettable and  I’m looking forward to gathering more knowledge and wisdom as I move forward.

Modern yoga is an excellent form of fitness and an incredible way to increase flexibility and maintain one’s health. Practicing yoga requires several basic items – a yoga mat for that soft firmness, a bottle of water, a comfortable room with the right ambience and temperature, and most importantly – easy-to-stretch clothes.

Since yoga can be rigorous, the smells that can attach themselves to your workout clothes can range from sweat around your armpits and neck to… more unpleasant ones around your leggings. You know what we are talking about. That’s right – it is that smell of one’s crotch in the leggings. That musty smell is extremely hard to live with. But fear not – we have solutions, so let’s talk about how to get crotch smell out of leggings.

Crotch Smell in Leggings

The cause of this odor in one’s leggings is very easily explained. It is nobody’s fault and it is not preventable, as it is a natural side effect of making yoga an everyday workout.

The human body is a marvel, and that is greatly due to the fact that it mostly has several mechanisms for maintaining itself. One of them is excretion, which is not restricted to the bathroom – sweat is also a form of excretion, for example, and perspiration plays an important role in maintaining the coolness of the body and getting rid of excess water in the system. The body also has a natural scent that is unique to every human connected to our pheromones. Specific odors also play a part in helping detect the presence of infections and diseases.

It is nothing to be embarrassed about, in short. It is natural for the human body to release fluids such as sweat for various purposes. And since a yoga routine can be an invigorating experience, it is natural for the body to react in its own way. Nevertheless, it is a common problem, one that has even been scientifically studied at the University of Alberta by Professor Rachel McQueen.

In fact, the problem lies less with the body, and more with the pants themselves. There are numerous different Yoga pants and leggings, click here to learn more about yoga pants vs leggings.

Leggings and Odour Retention

The fabrics used to make stretchable wear (which is growing more and more popular due to the popularity of athleisure as a dressing type) are generally synthetic in nature. Synthetic fabrics tend to retain the odor from the specific chemical compounds released by the body, causing a more prominent scent. Polyester is the best example of this phenomenon – it is one of the most common fabrics used in making gym clothes, and makes laundry day that much harder. Spandex is equally as bad in this regard, with nearly the same properties as polyester.

But even aside from the fabric, it is common for clothes that have been in use for some time to develop a smell. It is one of the long-term effects of working out that clothes tend to lose certain properties, such as the ability to smell perfectly fresh after every wash. Again, it is natural to a certain extent, and if it bothers you too much, the best thing to do would be to throw them away and buy new clothes.

Now that the explanations are done, on to the solutions.

Washing Away the Smell

A few simple changes to the regular laundry routine can help significantly with reducing the smell of one’s crotch in one’s leggings.

Firstly, turning fabrics inside out before putting them in the washing machine is a must. This way, the side of the fabric that has been most exposed to your body will directly come in contact with the detergent, taking out the smells at their source.

It is also a common practice to pour in more detergent to get rid of smells, but that has been proven to be counterproductive to washing away the odor. Too much soap will make it harder for the machine to wash it all away effectively, leaving traces of detergent behind on clothes. These remnants can cause a lot more issues if they directly touch your body, especially more sensitive regions, but primarily, they can attract bacteria, which will only make the scents worse.

Fabric softeners also hamper getting rid of the scent, as surprising as it may seem. These softeners essentially cover the clothes with a thin layer, making it extremely hard for the smell to escape naturally and only build up over time.

There are also several odor-eliminating products known as laundry boosters that come with specific purposes such as whitening clothes or maintaining dyes. There are also products that help with washing away scents effectively. The most common of these is white vinegar. Adding just half a cup to the rinse cycle (or into the fabric softener section) can help wash away smells. Half a cup of baking soda at the beginning during the washing can also help. Other helpful products include vodka, tea tree oil, and enzyme cleaners (which are specifically built to deal with bodily fluids and odors).

For more professional products that are not homemade, searching online specifically for sports detergents can help. These detergents are made to wash sportswear while also taking care of common issues such as fabric elasticity, colors, and of course, odors.

If the problem is very severe, proper antimicrobial treatment needs to be done on these clothes. This treatment will target the microbes that are the true cause of body odors, not the secretions themselves. Copper is a common product in this regard.

It is also preferable to avoid drying the clothes in the washing machine at all. The application of high levels of heat in a closed environment only amplifies smells, which will make all the previous efforts worthless. The best thing to do is to hang clothes up to dry traditionally. Natural air with an adequate amount of heat in an open space will dry clothes with little to no remaining smells. This is especially important for fabrics like cotton, which needs to dry quickly in an environment with less humidity to wash away the odor properly.

Fabrics to Use – and Avoid

Techniques that wash away the smell are fine, but for long-term effects, changing the material of your clothes is the best way to go if you are extremely bothered by the smells.

As surprising as it may sound, one of the best fabrics that have been suggested as appropriate for workouts is wool. Not regular wool that is used for winter clothing, no, but fine merino wool, also known as performance wool. Due to results from recent studies, performance wool is becoming increasingly popular as a fabric suited for working out due to wool having the property of releasing moisture and odors relatively quickly, even quicker than cotton. It might feel a little weird to wear wool while doing yoga at first, but over time, one can get used to it and enjoy the benefits of it smelling significantly less.

Cotton needs to be used with caution. While it is the most popular fabric for a reason, as previously mentioned, if not dried properly, it can retain smells. Wearing cotton for longer workouts can also cause longer-lasting smells, as the humidity and heat caused by the workout itself can affect the fabric.

Synthetic fabrics are to be avoided. As trendy, popular, stretchy, and comfortable as they are, if the odor is a recurring and distracting issue, then fabrics like polyester, spandex, and rayon need to be avoided. Don’t be fooled by superhero movies where these fabrics are shown as most comfortable for fighting – the movies will not show superheroes doing their laundry, and that is because these clothes do not allow you to wash the smell away.

Recent studies have also shown that certain colors retain scents more. Black is one of the most common colors used for workout clothes, and easily the most popular color of yoga leggings, but it has been found to be harder to wash the smells from. For this reason, sticking to shades of gray or lighter colors has been found preferable.


Is it possible to wash the odor away entirely?

At first, it may be possible, but with use over time, it is natural for the smells to become somewhat of a permanent feature of your leggings. You cannot aim for perfection when your goal is health and fitness, and perhaps relaxation. Unless the smell is actively bothering you or noticeable by others during your yoga session, just let the scent be.

Why do these smells occur?

It is natural for the body to produce fluids to maintain itself. Vaginal secretions from vaginas are especially very important since they help maintain the pH balance of the nether regions. Certain lifestyle practices, diets, and medications can also affect the smell from the nether regions regardless of gender. But a particularly bad odor coupled with other worrisome symptoms could be a sign of an infection or an underlying medical condition, so it is best to check with a doctor.

What is the best fabric for yoga that will not retain a smell?

If a good open space with adequate air and heat is available and your yoga session is not too long, then cotton is ideal. For minimum scent retention altogether, performance wool is becoming an increasingly popular option. However, if you do not want to sacrifice the comfort of synthetic fabrics and their elasticity, then the best thing to do would be to keep buying new workout clothes.

When should I throw my clothes away and get new ones?

If the odors become too bothersome to you or anybody else and are extremely hard to wash away, then it is best to hit the stores again. How much it bothers you is a subjective limit, and if you tend to perform yoga alone and are not bothered by the smell, then there is no need to throw the clothes away.

Is it better to machine wash or hand wash yoga clothes?

Considering the aforementioned dos-and-don’ts, it is perfectly fine to wash yoga leggings through a washing machine. But if you want to be more careful and particular with getting rid of the smell, then it is best to take the effort to wash it yourself.


The issue of having the smell of one’s crotch in one’s yoga leggings is a common issue and nothing to be embarrassed about. It is a natural side effect of any workout session. Don’t be too ashamed to research particular solutions that may apply to you, and don’t be too conscious or bothered by them. We hope this article helped with possible solutions. Happy yoga-ing!

Living in this fast-paced world could be tough and to cope up with it can be quite stressful and burdensome. You might surely have your own remedy to feel relieved but how about achieving peace of mind and a positive attitude to get going along with releasing your stress? Sounds interesting right? We are here to explain what Yoga vs meditation is and how you can effortlessly and simultaneously manage both of them by investing just a bit of your precious time in it. Let’s find out how: 

What is Yoga?

Yoga is a holistic approach toward the ultimate healthy way of life. It connects your soul with a higher consciousness which helps you to understand yourself on a deeper level. It releases your day-to-day stress and makes your mind calm and composed which further helps you defy any obstacles with ease. A lot of people misinterpret Yoga as a way to attain physical balance through ardent exercises which is not really true. The truth about Yoga is beyond that. It not only helps you to attain physical fitness but also an emotional balance. 

Benefits of Yoga

  • Improves your body postures
  • Strengthens your immune system and energy 
  • Reduces weight and stress 
  • Eliminates bad habits and negative thoughts 
  • Tunes in your circulatory, respiratory, and digestive system 
  • Helps you to build better relations with others and yourself 

What is meditation?

Meditation is a part of Yoga which is a much broader concept. Imagine an ocean full of marine life and now think of the ocean water as Yoga and one species of marine life as meditation. The primary focus of meditation is to provide better self-realisation. It emphasises your mental health without having any physical movements. What’s so fascinating about meditation is that it provides all these positive impacts simply by requiring you to sit for a definite period. As it is a component of Yoga it is mostly performed after the Yoga asanas and it helps in bringing your body to a normal state by reducing the quivering effect after the performance of your Yoga asanas.

Benefits of meditation 

  • Provides a deeper level of self-awareness 
  • Improves your attention and breathing system 
  • Helps you to relax and be inward looking 
  • Helps you to master your thought process to effectively learn about your own self
  • Eliminates over thinking by providing relaxation to your mind
  • Teaches you to focus on your present and let go of your past 

Can meditation be replaced by Yoga?

A lot of people think that Yoga and meditation are the same. However, it is not the truth. In reality, both concepts are unique and have their own underlying features and benefits. Both concepts share similarities as well as differences. Yoga is a broader concept that has many sub-concepts in it and meditation is very part of this sub-concept. Let’s make it easier for you to understand this with an example: For you to make a perfect dumpling you need a lot of ingredients i.e salt, pepper, onion, garlic, ginger, etc. Now, do you think if you miss one of these ingredients (say: onion) the dumpling will be perfect? No right? Well, that’s how the relationship between Yoga and meditation is. Although there are a lot of similarities between them, one cannot replace the other or it will be like an onion replacing a perfect dumpling which doesn’t make any sense. So if you want to practise Yoga we would like to suggest you go for meditation as well to get the maximum of the benefits just like the taste of a perfect dumpling stuffed with all the necessary ingredients. 

Similarities between Yoga and meditation 

Meditation being a sub-category of Yoga obviously has a lot of similarities with both having the prime focus on the overall positive growth of the body, soul, and mind. Let’s guide you through some similarities between Yoga and meditation : 

1. Increased level of concentration 

When you perform Yoga and meditation you are required to put your focus on one thing at a time. Selecting a particular thought and focusing on it throughout your Yoga and meditation will increase your level of concentration. This will prevent your mind from wandering and save you from getting distracted to know your feelings and thoughts. Thus, it will make you aware of the way you are feeling. 

2. Increased level of self-awareness 

When you combine Yoga and meditation, you can get the mutual benefit of an improved level of self-awareness. You can focus on anything you particularly want to work on while performing Yoga meditation. If you want to intensify your level of self-awareness then focus on the things about yourself while meditating which will greatly help you to see yourself and change your behaviours and thoughts for the better. 

3. Decreased level of stress

Yoga and meditation both work hand in hand to provide a calming effect in your mind which reduces your stress level. As we already mentioned that it increases your concentration which further increases your self-awareness, and this very awareness that is achieved through Yoga and meditation in turn allows you to identify the reason behind your stress and helps you to direct your thoughts towards positivity and eliminate the disorganised thoughts from your mind that is causing you to have stress. 

4. Increased level of mindfulness 

Both practices allow you to achieve deeper control over your mental process and enable you to actually live in the moment which fills you with mindfulness for the rest of your day especially if you are having a tough day. Thus, both Yoga and meditation together provide you with an ample amount of awareness of what’s going on in the present moment and let you observe your thoughts and emotions without any judgement. 

5. Increased level of quality sleep

Yoga and meditation help you to experience better sleep and provide mental peace and stability. It reduces stress that can cause insomnia which affects your physical and emotional health. 

6. Decreased level of risk relating to heart disease 

It is quite interesting how Yoga and meditation work together to keep your heart healthy. They both contribute to a lower risk of heart disease, reduction of heart rate, and the improvement of blood circulation. It helps you to reduce stress and anxiety which lowers blood pressure and harmful hormones. 

Yoga vs meditation – The differences

While Yoga and meditation share various similarities, they are also distinct from each other in terms of goals and motivation and the effect of benefits they yield. We have made an attempt to highlight a few of the differences for you to have a look at so you can decide for yourself which one you would want to go for: 

1. Varies in terms of physical and mental fitness 

Yoga is a physically active practice that focuses on physical fitness while meditation is a mentally active practice that focuses on mental fitness. Yoga is beneficial for both internal and external stability but meditation mostly focuses on the internal part. 

2. Varies in terms of flexibility 

Yoga focuses on flexibility, posture, breathing, etc and meditation helps you to be focused and not get distracted by unessential thoughts and emotions.  

3. Varies in terms of effect 

Although Yoga contributes a great deal to your mental benefit, its effect is not as powerful as meditation. 

4. Varies in terms of physical movement 

Yoga involves physical movement not only to keep your body fit through exercises but also to maintain concentration, balance, and inner peace meditation on the other hand can be performed without having any physical movement at all. It’s all about relaxing your mind and connecting with your own self and the environment. 

5. Varies in terms of comfort and health issues 

Both concepts vary in the sense that some Yoga postures cannot be performed on an empty stomach due to which many people might not feel comfortable about practising Yoga or some postures may require you to push yourself out of your comfort zone which might not be possible for some people due to their health issues. Meditation on the other hand requires you to have a firm level of concentration which might not be possible for people suffering from physical or psychological reasons. Hence, people choose one as the alternative to the other as per their convenience.  

7. Varies in terms of right strength and mind 

Yoga and meditation both might be challenging at times. You might not have the flexibility, strength, or balance to perform Yoga or at times your mind might feel uneasy while performing meditation. What’s really important for you to overcome these challenges either while performing Yoga or meditation is the immense level of practice.  

8. Varies in terms of goal 

Both practices have their own benefits. So, before you choose between these two practices, be clear in your mind about what your end goal is. After you set your goal it solely depends upon you what you want to go for.  

Combining Yoga and meditation 

Now that you are aware of how Yoga and meditation can individually help you to strengthen the connection between your body and mind, let us also tell you that combining both these practices can help you achieve a higher level of benefit as they will simultaneously contribute towards improving your overall wellbeing and fitness. Combining Yoga and meditation is a great way of exercising and it can give you more powerful results as they have their own individual welfare. Assimilating a secure and authentic meditation into your Yoga practice will help you to intensify your Yoga practice which will make you more conscious and mindful of your movements and positions in Yoga, hence contributing a striking advantage to your overall performance. 

Benefits of combining Yoga and meditation 

Priscilla Caetano Guerra along with other research scholars cited in their research work called Complementary Therapies in Clinical Practice that yogic meditation i.e the combination of Yoga and meditation improves the objective and subjective sleep quality of healthcare professionals.  Below are some of the other important benefits that you can get by combining Yoga and meditation:                                                                                                                                   

  1. Improves mindfulness 
  2. Improves concentration 
  3. Provides a better understanding of your emotional and physical health 
  4. Provides calmness and relaxation 
  5. Increases your consciousness about your body and mind 
  6. Increases your awareness of your surrounding
  7. Reduces chronic pain issues 
  8. Reduces inflammation in the body
  9. Lowers blood pressure and heart rate 10. Reduces stress, anxiety, and depression 

Tips to combine Yoga and meditation 

As we have already mentioned that combining Yoga and meditation can give you better results but doing so can be a challenging task. So let’s make this task easy for you so you do not have to go through various articles just to get these simple tips: 

  1. The first step is to understand the basics of both Yoga and meditation and to do so you must perform Yoga and meditation separately before combining them into one practice. 
  2. The next step is to add a meditation session to your existing Yoga practice. 
  3. You can combine Yoga and meditation by incorporating controlled breathing throughout your Yoga poses.
  4. You must focus more on the mindful meditation aspect of the practice.
  5. For the initial step stick with short a duration and then gradually increase the duration accordingly to your attention span.
  6. Divide the meditation into two or three parts as per your choice and then you can add the first half of it at the beginning of your practice, the second half in the middle, and the third part while ending your practice.

WOW Facts!

  1. Yoga and meditation are  said to be found by archeologists and dated back to around 5,000 years ago. 
  2. Yoga and meditation is one of the oldest physical disciplines in the world.
  3. Global statistics show that across 200 to 500 million people meditate.
  4. 36 million people in the US regularly practise Yoga.
  5. Meditation is the second most popular mind and body practice in the US.
  6. 72% of the Yoga practitioners are women.
  7. Meditation as a practice is thought to be around 2,600 years old.
  8. Male Yoga practitioners are known as ‘yogis’ and female Yoga practitioners are known as ‘yoginis’.
  9. The meditation market in the US is valued at $1.21 billion.
  10. In 2016 there were over 52,000 registered Yoga teachers.
  11. Yoga and meditation both help in slowing down the ageing process.
  12. Yoga classes used to be just for men, women were not invited until 1937.
  13. Yoga and meditation can help to delay the onset of Alzheimer’s disease.
  14. Yoga is considered to be one of the most successful products of globalisation.
  15. Many US airports are now introducing meditation rooms.
  16. Yoga practitioners used to use grass or animal skin as a mat for their postures.
  17. Disney was one of the first companies to introduce meditation at work.
  18. There are more than 100 styles of Yoga.
  19. Meditation can benefit children living with autism or ADHD.
  20. Yoga can benefit people suffering from obsessive compulsive disorder (OCD).
  21. More than 14% of adults in the US have tried meditation at least once.
  22. Prisoners in India can reduce their sentence by getting top marks in a Yoga test.
  23. Many bibliologists believe there are references to meditation in the Bible.
  24. The longest recorded Yoga lesson lasted 56 hours.
  25. The first meditation hall was opened in Japan in 653 BCE.
  26. There are close to one billion #Yoga posts on Instagram.
  27. Yoga and meditation were embraced by the West during the 18th century.
  28. Actor Will Smith has built a meditation lounge in his home.
  29. George Harrison from The Beatles was a famous Yogi.
  30. Yoga and meditation are not religion but the science of wellbeing, youthfulness and the integration of body, mind and soul. 


Can I do both meditation and Yoga together?

Of course, you can. In fact, pairing both practices together can give a kick start towards improving your overall well-being as the benefits of both practices will combine to give you a greater level of benefits. 

Is performing meditation before a Yoga practice better?

Several studies say that performing meditation after Yoga is better. After the Yoga practice, your body is left with a shaking effect, and hence to make your body and mind stable meditation is really helpful as it gives a calming effect. 

Is there any correct way for me to meditate after Yoga?

Meditation can be a flexible practice as you can choose your own way to meet your needs. If you are practising meditation after Yoga then focus more on guiding the mind to remain calm and try to eliminate all the negative thoughts. 

Can Yoga be done without meditation?

A lot of people have made Yoga a daily part of their routine forgetting the fact that meditation is also a part of this very practice of Yoga. To gain all the positive benefits of Yoga it is necessary to practise meditation as well. Hence, it can be said that you are truly practising Yoga only when you are incorporating the practice of meditation into this routine. 

How long should I meditate after practising Yoga?

If you are a beginner then start your practice with something small so as to remain consistent. Initially, you can just do your meditation for 3 to 5 minutes. Try to increase the meditation duration with each passing day of your practice. Thus, the process of gradually taking time will cultivate a meditation practice after which you will be able to effortlessly meditate for 20 to 30 minutes which is considered to be the basic duration of meditation. 


Yoga and meditation are two unique concepts. Yoga focuses primarily on your physical health and meditation focuses on your mental health. Both of the concepts operate simultaneously to contribute to the overall growth of your body. It solely depends upon you whether you want to focus on the physical aspect of the mental aspect of your body. And if you can’t decide between the two you can work on the overall aspect by embracing the practice of both Yoga and meditation.

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