Becoming An Early Riser Will Make You More Successful

How To Make The Most Out Of That Magic Hour

There is that magic hour right before dawn breaks and the sky turns a beautiful orange hue. The stillness is palpable as the sky turns one shade lighter after another. As if the darkness that enveloped the night sky was but a fading dream.

If you pay attention, you can feel the energy in the air. It is rich and buzzing with the potential of the coming day. It’s the magic hour as vibrations are high. The birth of a new day.There are many benefits to being awake at this hour. I find mornings to be the best time for self-care. In the silent hour before the world wakes up, it is just you and your thoughts. There are many things you can do to make the most out of this magic hour.

5 Things You Can Do

1. There’s no better time to be reflective. Write down your stream of consciousness in longhand. Don’t edit and don’t filter. In doing this, you get your subconscious thoughts out of your head and onto paper. Don’t be surprised if a sudden burst of creativity pops up this way. Creativity often lies buried under a muck of tiresome thoughts that can make up your day-to-day.

2. Be still. When water is calm, then you see your reflection. Taking time out to clear your mind of all those mundane thoughts allows you to access a deeper level of yourself. This is your inner being, your true self. The same self that pervades all things. Watch how you feel when you let your body be. If you feel emotion, then it’s a sign that your body is in need of healing. Your body is in its natural state when you feel a bubble of joy, a giggle and happiness, however faint.

3. Move your body (in a way that pleases you), Start with gentle movements, inviting the earth’s morning energy into your system. Simple stretches get the chi (life force) flowing more freely throughout your body. I like to do some yoga in the morning. I find that it wakes me up and leaves me feeling revitalized, ready to take on the day.

4. Set your intentions for the day. What better time to set your goals for the day than when the world is just waking up. There’s something about the stillness that brings calm to the mind and also powerfully backs up your intentions with the force of the universe. Let your wishes and dreams go in detachment and know that the universe is always on your side.


5. Begin your work. I think this is the secret to many a man’s success. Starting early before their comrades are even awake. This gives you a head start to your projects, and a very resolute one at that. The peace in the morning provides the space for additional insight that may be lost in the hustle and bustle of everyday life.


I know what you’re thinking. It’s too early! I thought the same way. I was a night owl for many years. I didn’t do anything drastic. I just let myself wake up 15 minutes earlier every day. Since I enjoyed my time alone, it started becoming easier for me to do.
Pretty soon, I was waking up a whole hour earlier, and then even earlier than that. I didn’t concern myself with what time I went to bed. My body just naturally wanted to rest earlier as well.

Nature’s Way

Getting up at dawn puts you back into the natural cycle of the world. Before lights and electronic devices were invented, people would rise with the sun and sleep when it got dark. Doing so is a huge factor in feeling strong and empowered. There is nothing that compares with the natural energy being one with the universe brings.

Try waking up earlier. Be gentle with yourself. Know that everything is a process of growth. Every day serves you in many ways. It’s up to you to see the magic in every hour of the day.

Bharat: Yog & Spiritual Capital of the World

Yogis who traveled the world offering yoga, and seekers who came to India to quench their spiritual thirst.

The International Day of Yoga just went by on June 21. Across the planet, millions of people practiced yoga, making it one of India’s most cherished gifts to the world. But long before the UN declared the Yoga Day, the land of Bharat was seen as a source of the spiritual sciences. For many millennia, yogis have travelled across the world, spreading these tools for wellbeing. And people have travelled to the subcontinent, to quench their spiritual thirst. Few of the more ancient travellers and yogis.

Pythagoras

Pythagoras is mainly known for his geometry today. But that was just a small part of his life. The major part of his life was spiritual work. He travelled to India about 2500 years ago and was heavily influenced by Indian yogis. It is said that Pythagoras practiced mantras, promoted vegetarianism, believed in reincarnation and put people on years of silence. For the first time in that part of the world, someone was talking about the benefit of not opening your mouth!

Apollonius of Tyana

The Greek philosopher Apollonius in the first century AD, was a follower of Pythagoras. Inspired by him, he came to India and spent many years with a yogi, who he refers to as Ayarchas. There is no such Indian name, and the Greeks probably mispronounced it. We don’t really know what the original name was now.

Later, when he was returning to Greece, he wrote a poem in honor of his guru and said, “I came by land but you poured an ocean upon me.” On his way back, he went to Turkey, North Africa and Egypt. He wrote of how Egyptian culture had developed from what had come from India, but he was hugely disappointed by the levels of ignorance that had come to prevail there. There was nothing except blind rituals. When the Egyptian priests asked him, “Where do you get this arrogance from? How can you speak with such authority?”, he replied, “I have been to a land where once you step there, you can speak with this authority.”

He was a big influence on Julia Domna, one of the empresses of the Roman Empire. She commissioned a book on Apollonius, which was written by Philostratus. This book went to all the important centers in Europe and has been preserved in many different places.

Pyrrho

Another great philosopher, mathematician, and scientist known as Pyrrho, traveled with Alexander to India. He spent some time here and went back to Greece, where he offered a philosophy about inner tranquility and peace. These were strange things for the Europe of the day. Usually, the only way to be peaceful was to have your neighbors dead!

61 Women

There are records of how somewhere between 3000 to 3500 years ago, a group of 61 women came and learnt the arts of mantra, yantra and tantra from certain teachers in northern India. They then travelled to and spread this in a big way in Central Asia, Europe, Turkey and Arabia. There is not much known or said about them, but they created a big movement in those parts of the world thousands of years ago. You will see, in Arabia, Europe, Phoenicia and many other places, goddess worship was the most prominent thing till certain aggressive belief systems came up and put them down.

Mansur Al-Hallaj

One of the most prominent figures in the Sufi way of life is Mansur Al-Hallaj. He came from Basra in present-day Iraq. During his travels, he came to Gujarat around the tenth century AD and spent many years with a teacher there. When he returned to Iraq, he went wearing only a loincloth – typical yogi stuff! And he said, “Ana al-haqq”, which is the same thing as “Aham Brahmasmi” – “I am God”. Mansur went to Mecca and set up a small deity of his own – perhaps he consecrated it in some way. And people started going there instead.

People thought he was crazy – one thing was the loincloth, and another thing was claiming to be God. But he wouldn’t stop. He went to Mecca and set up a small deity of his own – perhaps he consecrated it in some way. And people started going there instead. That’s not something anyone would live through, and he was killed in a horrible way.

They actually peeled off his skin, alive, and buried him up to his waist. An order was given that anyone who passes by that street must throw a stone at him. Mansur’s dear friend was going that way, and he had to throw something. But he did not have the heart to throw a stone, so he threw a flower at him.

When this happened, Mansur burst out into poetry: “Of all the things, those stones don’t hurt me because they are thrown by the ignorant. You threw this flower. This has hurt me so deeply because you know and still you have thrown something at me.”

South-east Asia

In Indian mythology and in many other parts of the world, they speak of the nether world, which is known as the Naga Loka. This was a whole society of human beings known as Nagas. The Nagas belong to the snake clan and played a very important role in shaping the consciousness of India and of many other cultures. Today, we know that the great temples of Angkor, Angkor Thom and Angkor Wat of Cambodia, were built by Naga descendents. The Nagas went from India, mixed with the indigenous people and established the kingdom there.

How Zen Came to China

Bodhidharma was born a prince in the Pallava Kingdom in southern India. He was the son of the king of Kanchipuram, but at an early age, he left his kingdom and princehood and became a monk. At the age of twenty-two he was fully enlightened, and that was when he was sent as a messenger to China.

It was Bodhidharma who brought Zen to China. Gautama the Buddha taught Dhyan or meditation. Hundreds of years later, Bodhidharma transported Dhyan to China where it became Chan. This Chan went further down to Indonesia, Japan, and other far-east Asian countries, where it became Zen.

The Saptarishis

In the yogic tradition, Shiva is not worshipped as a God. He is theAdiyogi, the first yogi, and Adi Guru, the first guru from whom the yogic sciences originated. The first full moon of Dakshinayana is Guru Purnima, when Adiyogi transformed himself into the Adi Guru. The first Guru was born and the Adiyogi started teaching the Saptarishis, his first seven disciples.


Guru Purnima marks one of the greatest moments in the life of humanity. This is a day that is reminiscent of Adiyogi opening up and offering the possibility that a human being can evolve beyond all limitations set by his physical nature, if willing to strive.


The transmission went on for a long period of time. When, after many years, it was complete and it had produced seven fully enlightened beings, Adiyogi said, “Go and spread this across the world.”


So one went to Central Asia, another went to the Middle East and North African region, another went to South America. Another stayed right there with Adiyogi. Another went to the lower regions of Himalayas, another went to Eastern Asia, and another travelled south. The one who travelled south into the peninsula of India is of greatest significance to us because he is Agastya Muni.


When we say “south,” anything south of the Himalayas is “south.” He came south and made the spiritual process a part of everybody’s life. They say he did not spare a single human habitation in the subcontinent. He made sure every human habitation in the region was touched, not as a teaching but by making the spiritual process a part of their life. You can still find the remnants of his work in every family in this country.

Yoga is a huge love affair. It is a process of including every form and dimension of life.

Calm Your Mind with Yoga

The mind never gets a day off. It’s either busy with ‘who-said-what’ or mulling on the past or the future. With yoga and meditation, train your mind to stay calm, happy and relaxed.

Imagine going on a long drive to the countryside with a rundown car. Far from enjoying the scenery, you will be caught up with the car trouble. We don’t often realize but the same happens when the mind is too occupied with past events or future anxieties. We fail to enjoy the beauty in simple things – being with nature, enjoying a sunset. Is there nothing that can ‘quiet’ the mind and allow us to enjoy the moment? Yoga could provide the answer.

How does the mind work? What does yoga do?

But first, is there really a need to quiet the mind’s chatter? Do you find your mind wandering off on a trip of thoughts about the past or future? Even with your eyes open and glued to a computer screen, your mind could be elsewhere. The result: low productivity and efficiency; unachieved deadline.

Such mind-chatter affects not just our work but also our day-to-day life, making us restless and uncomfortable. While there is no way the mind can be ‘turned off’ for some time, the holistic yoga package comprising yoga postures (asanas), breathing exercises (pranayama),Sudarshan Kriya and meditation helps the mind come back to the present, and restores clarity and alertness.
Relax with yoga postures


"Unfortunately, Yoga is considered as just the physical exercises. It is just a beginning, physical exercise is just one part of it. But, then comes the breath and the mind. Tapping the inner source of energy is important. Yoga is never complete without meditation. Sudarshan Kriya takes you to the deepest meditation where body, mind and breath comes in the rhythm connecting to the source of life deep within."

It’s a good idea to start with some stretches and yoga postures that help make the body stable and light. Practicing yoga can sometimes seem challenging to beginners. At the onset, the body is stiff, unsteady and lacks flexibility. Moreover, we become aware of uneasiness in certain parts of the body while stretching in yoga poses. Yoga teachers say that it is just the body's way of demanding attention. In such situations, take your attention to that part of the body and take some deep ujjayi breaths.

Calm the mind with breathing exercises

If you repeat the same activity described above – this time after doing a few rounds of breathing exercises (pranayama), such as Kapalbhaati, Bhastrika, or Nadi Shodhan pranayama – you will be surprised to see the difference! Did you notice that lesser number of thoughts cross your mind when your eyes are closed; maybe even disappear, meaning the mind is devoid of all mundane thoughts. You can find that you are more focused and clear and can execute work faster than before.

Glide into meditation

Now the body is stable, the mind clear of thoughts – the stage is set to slip into meditation effortlessly. By this, we mean that just like we can’t force ourselves to sleep until it happens on its own, even meditation cannot be forced or done with effort. It just happens and you simply glide through it. And it’s not just the experience during meditation that matters but how you feel after. The mind becomes quieter and unperturbed, and you find yourself much more in control of things.

All these practices combined together can help switch the mind from a state of turbulence to the bliss of tranquility. The mind doesn’t shut off but it does stop chattering, letting you be 100 percent in the moment and enjoying it completely.

What to Eat and Drink Before and After Yoga

If you want to succeed in your yoga practice, you need to fuel your body with the proper nutrients. Yoga will give you overall body strength, but without protein, your muscles will not develop and you will feel weak throughout your practice and daily life. To get the most of your practice and feel strong and healthy, follow these “Do’s and Don’ts” on what to eat and drink before and after yoga.

What To Drink Before You Practice

DO drink at least 8 ounces of water 30 minutes before class. If you are attending an evening class, try to drink half your body weight in water throughout the day prior to your class. For example, if you weigh 120 lbs, drink 60 ounces of water during the day. Make sure 8 ounces of that is within 30 minutes of your class. If morning yoga is your thing, try to drink 8-16 ounces before class. If it’s hard for you to drink that much water, try tea or adding fruit to your water to give it more flavor. I keep boxes of Yogi tea at my desk and drink that throughout the day.

DON’T drink a lot of caffeine prior to class

If you’ve had a cup or two of coffee throughout the day, you will have some boosted energy that can assist in a successful yoga practice. However, coffee is dehydrating, and if hot yoga is your preference, you need to focus on hydrating your body.

What To Eat Before You Practice

DO eat a small snack 60-90 minutes before class if you are attending an evening class. Make sure you’ve eaten throughout the day, but this small snack will sustain you and give you the energy you need to push through after a long day. If you are going to a morning class, eat half a banana or a handful of berries at least 30+ minutes prior. If you are looking for a quick and easy pre-yoga breakfast, a protein shake is a good option: mix 8 ounces of milk with a scoop of your favorite protein powder, one tablespoon of hemp seeds, ½ cup of frozen berries and a handful of fresh spinach. If you don’t have time to eat before your morning class, drink a glass of almond milk or juice to give you some sugar and calories for energy.


DON’T eat a large meal prior to class. If your stomach is full, you will have a hard time engaging your core, poses will be harder to get into, and you risk getting an upset stomach. Make sure your last meal was at least an hour prior to class so your body has had a chance to digest, and choose something easy to digest, such as grilled chicken and leafy greens. I like to keep deviled eggs in my fridge so I can eat a few before class for quick protein that doesn’t strain my body to digest.

What to Drink After Class

DO drink 8-16 ounces of electrolyte water or coconut water to replenish your body, especially if you just spent 60 minutes sweating in a hot yoga class.

The sodium and potassium will help you avoid dehydration and its effects, such as a headache or muscle cramps.

I noticed a large difference in my energy level when I drank electrolytes after my hot yoga classes. Psst…if you don’t have electrolyte or coconut water handy, Emergen-C or Airborne have a high level of electrolytes that you can easily carry on the go and add to your post-yoga water.

DON’T uncork a bottle of wine or head to happy hour. You just spent at least 60 minutes sweating out ounces of water in your hot yoga class, and your body is dehydrated. Not only will you become intoxicated extremely fast if you indulge immediately after class, but you will suffer the consequences of a headache and some jitters if you don’t properly rehydrate your body first. Hangovers are much worse when dehydration is a factor.

What to Eat After Class

DO eat a nutritious meal after class. If it was a morning session, whip yourself up a two-egg omelet with fresh veggies like tomatoes and spinach and a side of turkey bacon and fresh fruit. If it was an evening class, try grilled salmon and sautéed veggies for a delicious dinner of lean protein. Make sure you are getting enough protein throughout the day so your muscles can repair and grow.


DON’T reach right into the cookie jar! While sugar is actually an important thing to consume after working out (insulin aids in repairing muscles), you want to make sure you are consuming unrefined sugars, such as oatmeal. If you have a sugar craving, try a bowl of oatmeal with a drizzle of pure maple syrup, a handful of blueberries and a dash of cinnamon.


Treating your body well will guarantee you get the most of out your yoga practice. A healthy mind and a healthy body go hand-in-hand, so give it the nutrients it needs to focus and you will continue to have a happy and successful yoga practice that your body will thank you for!

Wellness Power Yoga

Yoga for Anxiety: Overcoming Panic Attacks with Yoga

How yoga for anxiety helped one woman overcome her panic attacks

At the onset, one hot summer night, at 2:00 a.m., I thought I had the flu. A strong wave of nausea sat me straight up in bed and brought my awareness to a heavily pounding heart. Sweat beaded upon my upper lip. Fear pounded my bones. I went to the bathroom and spent the rest of the morning sleeping on the cold tile floor.

Each night, for months, this powerful set of symptoms woke me, leaving me boggle-eyed and foggy throughout each day. It’s discombobulating effect sent me to the doctor where I was diagnosed, at the age of 28, with a panic disorder.

Mental health had been an issue since I was in college. Depression and anxiety were no strangers to my life, but this panic disorder diagnosis had me spinning. Daily, I experienced intense episodes of fear coupled with severe nausea. I suffered from ongoing migraines, stress-induced gastritis, and developed a hernia. Medications weren’t helping and—in one doctor’s opinion—making me worse. For months, I was bed-ridden, leaving my children and husband in the shadow of my illness. After two psychiatrists, one psychologist, one counselor, and years of non-change, I needed to set out upon a new path. It started with pranayama.

Ten years prior, at the age of 18, I was married, a mother of two children, and a student at Washington State University. Overwhelmed by stress, I sought therapy. Through counseling services at my University, I met a Psychology Department intern who was studying the effects of breathing on mental health. For three months I participated, meeting with her weekly to work on deep breathing techniques. I wasn’t completely aware of it then, but the breath work was relaxing my muscles and sympathetic nervous system; I was finding stillness and peace where before I had only anxiety. While I relished the soothing effects, after the three months of training—like so often happens—I ignored the thing that was so good for me.

At 28, I recalled these techniques, remembering how it had worked to reduce intense feelings, like fear. I requested my medical records and found out the treatment I had received 10 years prior was called Dialectical Behavior Therapy (DBT). The therapy included training in mindfulness, non-judgment, acceptance, distress tolerance, mantras, and relaxation.

Using these techniques, I practiced and journaled for two years. During this time, I began attending Buddhist gatherings and yoga classes, which echoed many of the topics related to DBT. Soon my dedicated home yoga practice was born.

I saw major improvements. Using my breathing practices, stressful situations no longer pushed me over the edge. Instead of dealing with paralyzing bouts of fear, I now had a way to breathe and reboot. After six months without a panic attack, my doctor took me off all antidepressant medication. I was rising out of my lifelong struggle with anxiety and panic, and my nights on the bathroom floor were getting fewer and farther between.

Since using breathing techniques in combination with my yoga practice for the past four years, I have evolved from an anxiety-ridden insomniac into a well balanced, healthy, and mindful yogini. I am now an active participant in my life—running, practicing yoga, and meditating almost daily. I play with my kids and laugh with my husband. Yoga, and the ancient scriptures connected to it, such as Patanjali’s Yoga Sutras, have dialed-in my recovery from the debilitating effects of the panic disorder, now in remission for over a year.

I live in joy, centeredness, and health. I’ve never been happier or lived with such openness—it feels too good to be true. It wasn’t medication or doctors, but an ancient school of thought on the practices of yoga, which lifted me from out of suffering.