The most commonly practiced form of yoga is Hatha yoga. A physical form, Hatha yoga incorporates a series of poses called Asanas, while relying on a breathing technique, referred to as Pranayama. By adopting very basic and sometimes very complex body postures and breathing techniques, the goal of yoga is to provide the practitioner a number of physical and mental benefits.
Physical Benefits of Yoga Exercises

• Strengthening from holding yoga positions. Yoga helps increase strength in very specific muscles and muscle groups. Holding positions in yoga is not intended to be uncomfortable. However, it does require concentration and specific use of muscles throughout the body. Muscle strength improves by remaining in these yoga positions and incorporating various movements.
  Many of the postures in yoga gently strengthen the muscles in the back, as well as the abdominal muscles. Back and abdominal muscles are essential components of the muscular network of the spine, helping the body maintain proper upright posture and movement. When these muscles are well conditioned, back pain can be greatly reduced or avoided.
• Stretching and relaxation from yoga. Yoga incorporates stretching and relaxation, which reduces tension in stress-carrying muscles. Yoga requires that the individual hold gentle poses anywhere from 10 to 60 seconds. Within the pose, certain muscles flex, while others stretch, promoting relaxation and flexibility in muscles and joints. For people with lower back pain, stretching is very important. For example, stretching the hamstring muscles (in the back of the thigh) helps expand the motion in the pelvis, decreasing stress across the lower back. In addition, stretching with yoga increases blood flow, allowing nutrients to flow in, toxins to flow out, and overall nourishment of the muscles and soft tissues in the lower back.
• Breathing is considered very important during the yoga poses. While holding a position, the tendency is to hold the breath as well. Instead, the intention is to have a deep, free, and rhythmic breath through the nose on both the inhale and the exhale. The quality of the breath in many ways determines the quality of the yoga practice. This will emphasize a relaxed body and encourage strong circulation.
  
• Posture, balance, and body alignment through yoga. The yoga poses are meant to train the body to be healthy and supple. Consistent practice and application will result in improved posture, and an increased sense of balance, with head, shoulders and pelvis in proper alignment. Additionally, unlike many other forms of exercise, yoga helps stretch and strengthens both sides of the body equally.
  Proper body alignment and good posture, which helps maintain the natural curvature of the spine, is an important part of reducing or avoiding lower back pain.
  ​Awareness of the body through yoga increases with practice. In theory, specific positioning and repositioning not only limbers the body, but also trains people to understand the limitations of their body. An increased awareness acts as a preventative measure, in that the individual will know what types of motions should and should not be avoided.
  

Last week marked the arrival not only of Spooks and Misty to Prana Casa, but also of Helpx-ers Anna, Joe and Sven. They have been helping out with the garden renovation that is currently underway here, and good progress is being made. The project is on course to complete well before season starts on the 24th February and promises to be a stunning spot for yoga and meditation, relaxation and good hang outs between friends and guests. We will keep you posted on progress and can't wait to show you the end result!

This adorable brother and sister duo were found recently by our neighbors, abandoned in a bin. This week they arrived at their new home, Prana Casa, and they are settling in wonderfully and making two great additions to the team!

The greatest accomplishments of our time began with a thought, an idea – a dream. Your dream is your VISION, your ideal for any area of your life. Deliberately crafting and drafting your dream is a distinct privilege of being human.

Once you have taken the time to really look inside your heart and know what you want then set that intention and believe it will happen. Anything that you give loving and positive energy will grow. Just be prepared that during this process, obstacles will arise, you will be challenged and you will have to make choices. Believe that whatever happens, happens for a reason and that if you don't see the reason at that moment, you will acknowledge it later on.

If you have a dream, something that excites you, inspires you, and maybe even keeps you up at night, I have some advice for you: