9 India Yoga Retreats That Will Change Your Life


9 India Yoga Retreats That Will Change Your Life

Considering a pilgrimage to the birthplace of yoga? These 9 awesome ashrams and retreats in India are ideal spots to deepen your practice.

There’s nothing quite like a journey to India to deepen your practice and help you get closer to the heart of yoga. Yet when it comes to planning a trip to yoga’s motherland, there’s a good chance you will feel overwhelmed. After all, India is big—it’s the seventh largest country in the world and home to about 1.3 billion people.

To help you figure out exactly where to go to see and learn the most about the birthplace of yoga, here are 9 awesome ashrams and retreats to help kick-start your planning.

See also 3 Powerful Lessons Learned from a Deep Dive into India’s Yoga

9 India Yoga Retreats That Will Change Your Life


Yoga Anatomy: Use Yoga to Ease Neck Tension from Slouching


Yoga Anatomy: Use Yoga to Ease Neck Tension from Slouching

The vast majority of us tend to adopt this shoulders-hunched, neck-craned-forward posture regularly throughout our day thanks to our desk-bound jobs. Learn how yoga can reverse its effects.

Take a moment to sit in Dandasana (Staff Pose): Come to a seated position on the floor with your legs extended in front of you; or sit in a chair, with your spine stacked over your hips and your knees bent, feet flat on the floor. Now, place both hands next to your hips, press your palms down into the ground or chair, take a deep inhale, and notice how you feel. Then, let your shoulders cave in toward your chest, and allow your head to come forward and chest to collapse. How do you feel now?

When I ask my patients to do this simple exercise, they report a marked difference in their mood when comparing sitting upright (they use adjectives like “alert,” “happy,” and “bright”) versus hunched over (which prompts reactions like “sad,” “tired,” and “negative”). It’s clear this kind of slumping can lead to energetic problems, but it can also cause biomechanical issues that trigger pain. And the worst part is, the vast majority of us tend to adopt this shoulders-hunched, neck-craned-forward posture regularly throughout our day thanks to our desk-bound jobs and affinity for mobile electronic devices.

See alsoToo Much Desk Time? Here’s How Yoga Helps Muscular Imbalances

The Anatomy Behind Slouched Posture

First, it’s important to look at the muscular imbalances this posture creates. In this position, the muscles that round your shoulders and internally rotate your upper arm bones (subscapularis, teres major, and anterior deltoids) shorten, causing a feeling of tightness. What’s more, the pectoralis major and minor (chest muscles that draw your arms and shoulders forward and together) as well as the levator scapulae, scalenes, sternocleidomastoid, and upper trapezius (muscles in the back and side of your neck that hold your head forward) get overworked, which also leads to tightness. And then there are the muscles that get turned “off” and weaken: the ones that externally rotate the upper arm bones (infraspinatus, teres minor, and posterior deltoids); those that stabilize the shoulder blades and draw them down the back (serratus anterior, rhomboids, middle and lower trapezius); and the cervical or deep neck flexors (longus capitis and longus colli).

This simultaneous over- and under-working of muscle groups leads to imbalances that affect the shoulder girdle. Over time, chronic slumping can cause rotator cuff problems, such as rotator cuff syndrome (in which the muscles and tendons of the shoulder get pinched and inflamed, causing pain), and possibly even a rotator cuff tear thanks to chronic irritation. Neck pain is another common side effect. Think about it: When your head juts forward as you stare at a screen, your neck muscles—
specifically the levator scapulae and upper trapezius—have to contract to hold it up. As a result, the cervical flexors under the neck become tired and weak, causing yet another pain-inducing imbalance.

See alsoThe Yoga of Smartphones: How to Avoid “Tech Neck”

3 Ways to Use Yoga to Release Neck Tension

Whatever the root cause of your slumping, your yoga practice can help alleviate any resulting pain or dips in mood by bringing more balance to the muscles in your chest, upper back, and neck.

1. These poses are a great place to start: 4 Yoga Poses for Better Posture, Less Neck Pain

2. I’m a big fan of holding Staff Pose: Sit upright with your palms pressing into the ground beside your hips. Draw your shoulders toward your midline and then slightly down your back; press your palms firmly into the ground and attempt to drag them away from each other isometrically. By doing so, you engage the weakened lower and middle trapezius and rhomboids, and you stretch the tight pectorals.

3. Here’s one more simple exercise for relaxing neck and chest tightness: Interlace the fingers of both hands and place them palm-down on the top of your head, right in the center. Press your head up into your hands as you gently press your hands down into your head. Hold this dual-pressing action for a few seconds, release for a few seconds, and then repeat once. You should feel a straightening of the spine and a lightness that may make you smile.

As I’ve learned, the best way to find the most brightness and to counter the inevitable muscular imbalances that arise as we move through our lives is to take the time to understand the biomechanics of these imbalances. We do so by using our body and studying the energetic shifts the imbalances cause, which in turn helps us more readily and predictably access the proper corrective yoga postures. It’s my opinion that this is what yoga is really for.

See alsoA Healing Yoga Sequence to Ease Neck + Shoulder Pain

About Our Writer
Teacher Ray Long, MD, is an orthopedic surgeon in Detroit and the founder of Bandha Yoga, a website and book series dedicated to the anatomy and biomechanics of yoga.


Check Your Neck: How to Avoid Neck Tension By Releasing the Jaw


Check Your Neck: How to Avoid Neck Tension By Releasing the Jaw

Help your students safely relax the neck, shoulders, and jaw to release the tension that stores in those areas.
Supported Shoulderstand, salamba sarvangasana

Help your students safely relax the neck, shoulders, and jaw, an area that tends to hold a lot of tension. Here’s how:

Most yoga teachers, and our stressed-out students, agree that a bit of relaxation in every class helps keep them coming back for more yoga. And while relaxation of any body part is pleasant, release of tension in the neck can be key to overall relaxation. You might even visualize that neck tension, and associated jaw tightness, form a tourniquet, or noose, that impedes communication between the brain and the rest of the body, making it impossible for your students to be aware of what’s going on in their bodies and yoga poses.

To facilitate the release of jaw, neck, and shoulder tension, there are many relaxation cues, images, and stretches to choose among. However, as discussed in my article “Forbidden Territory," neck rolls and neck hyperextension (hanging your head backward so the that the back of the neck is compressed) are risky positions for many students. Neck hyperextension can impede blood circulation to the brain and put pressure on the facet joints (the small joints in the back of the neck where each two vertebra overlap), which can cause or contribute to arthritis in these cervical facet joints. The riskiness of these positions increases as any student’s age increases beyond the twenties. We’ll explore some safer alternatives for facilitating relaxation in this muscle group.

See also How to Safely Teach Neck Rolls + Stretches to Your Yoga Students

Release Your Jaw to Relieve Neck Tension

Here are a few neck relaxation ideas that will be safe and useful for students of all ages and abilities. However, if any of your students have preexisting neck problems or injuries, it’s a good idea to have them check in with their health care providers before doing any neck stretches. But it’s safe for virtually anyone to begin with simple awareness that one has been unconsciously holding certain muscles of the head and neck tight. These muscles might include the masseters, our chewing muscles in the cheeks that extend from the cheekbone down to the jawbone. The masseters pull the lower jaw up so the upper and lower teeth make contact. Simply reminding students to release their jaws, allowing the lower teeth to drop down away from the uppers, can be a powerful beginning to relaxation.

We also spend a great deal of time encouraging our students to lengthen up; don’t forget to remind them that, as they lift up their breastbones and lengthen their spines, they must counterbalance by releasing the jaws and the scapula down. The major muscles that lift the shoulder blades up toward the ears are the upper trapezius in the back of the neck, which extend from the base of the skull and the cervical vertebra and ligaments down to top of the scapula and outer clavicle (collarbone). Underneath it lies the levator scapula, which extends from the vertebrae in the upper neck down to the inner upper corner of the scapula. These muscles are notorious for holding unconscious tension: perhaps you’ve experienced having a student respond, after encouraging her to release her shoulders down, that “they are down." Ask these students to hold an object weighing a few pounds in each hand, and let the weight pull the arms and shoulders down, lengthening and releasing the neck muscles, as they continue to lift up with spine and breastbone.

See also Reduce Jaw Pain with Yoga

Pause, Relax, Breath in These Poses for Tension

For an even deeper release of the lower traps, levator scapula, and other side neck muscles, try this gentle neck stretch yourself before sharing it with your students. There are three parts to this exercise, and it’s nice to pause and take several relaxing breaths in each position. First, place your right hand on your left shoulder to hold it down and help keep your shoulders level. Gently hang your head to the right, looking straight ahead, so your right ear approaches your right shoulder, which stretches the left side of your neck. For the second position, keep your head to the right and bring your head forward a little to stretch a slightly different place on the left side of your neck but a little toward the back. Finally, gently turn your head as though you are looking into your right armpit to stretch yet a different place on the left posterior neck. Pause when you lift your head back up and notice the difference between the left and right sides of your neck before proceeding on to the second side.

Classic yoga poses such as Setu Bandha Sarvangasana (Bridge Pose) and Salamba Sarvangasana (Supported Shoulderstand), in which the chin and breastbone move toward each other (neck flexion), also lengthen these and other muscles on the back of the neck. However, for someone with a stiff, tight neck, these positions can put too much stretch too fast on muscles that don’t know how to lengthen, causing neck injury or strain. Instead, give the muscles time to lengthen and relax in a gentle, supported neck flexion position, such as supported Bridge Pose or Viparita Karani (Legs-Up-the-Wall Pose). In both, the torso should be supported by a bolster or stack of firm blankets, with the top edge crossing the midback at about the level of the bottom tip of the scapula. Then just the top of the shoulders should lightly touch the floor, with the back of the neck long. The higher the blankets, the bigger the neck stretch, so start low with students who have tighter neck muscles. The neck and head positions in these restorative poses naturally invite the inner gaze to look down toward the heart, away from the chatter of the busy mind, offering your student the opportunity to relax deeply.

See also A Healing Yoga Sequence to Ease Neck + Shoulder Pain

Learn to Release Tension in the Body

Having learned how to start releasing neck and head tightness in these gentle positions and stretches, your students can, with the help of your gentle reminders, integrate that awareness into more active and challenging poses. Over time, they’ll learn how to practice a variety of poses without holding unnecessary tension in body or mind, keeping a relaxed and open center in the midst of activity.

See also Ease Lower Back and Shoulder Tension with Fascial Work

About Our Author
Julie Gudmestad is a certified Iyengar Yoga teacher and licensed physical therapist who runs a combined yoga studio and physical therapy practice in Portland, Oregon. She enjoys integrating her Western medical knowledge with the healing powers of yoga to help make the wisdom of yoga accessible to all.


How Mary Beth LaRue Turned Her Vision Board Into Her Reality


How Mary Beth LaRue Turned Her Vision Board Into Her Reality

Mary Beth LaRue’s life 10 years ago couldn’t be more different from what it is today. Here, she shares simple tips for making the transformation.
beach marybethlarue

Los Angeles-based yoga teacher, life design coach and writer Mary Beth LaRue has created the life of her dreams—but she had to overcome her fair share of fear and self-doubt to get there. Steal her secrets to inspired sequencing and a creative life in our upcoming Yoga for Creativity online course. (Sign up now.)

Mary Beth LaRue’s life 10 years ago couldn’t be more different from what it is today. After graduating from journalism school, she had moved to Washington, D.C. to work as an editor for a major news publication. But despite landing a dream job and all the trappings of a successful life, she felt stressed out, unhappy and unfulfilled.

Fast-forward 10 years, and she’s living the life of her dreams in Southern California. The images that were once on her vision board—inspiring spiritual work, a home by the beach, traveling the world—have become the scenes of her everyday life. Here, she shares how to make the transformation.

5 Steps to Make Your Vision Board a Reality

1. Notice what’s not working, and learn to say “no.”

My early 20s were a challenging time. My always-busy life in Washington, D.C., didn’t feel fulfilling, and I wasn’t happy working long hours in a cubicle. My life looked successful and happy from the outside, sure, but I felt like I was just checking items off a list of what adult life “should” be.

I started asking myself, Is this really what I want? Then I was able to identity and begin to say “no” to all the things in my life that made me feel drained rather than inspired.

2. Pay attention to what lights up your soul.

Once we start saying “no” to what we don’t want, we open up the space to say “yes” to positive change. I created a vision of my dream life by paying close attention to what inspired me. Taking notice of what made my soul light up was like following the breadcrumbs back home to who I truly am.

I tapped things that inspired and spoke to me on a deep level, like yoga, writing, living a more bohemian lifestyle on the West Coast and spending lots of time outside.

3. Integrate those things into your life.

Here’s where the real work comes in. When you figure out what lights up your soul, seek out opportunities (both big and small) to bring more of it into your life.

When I discovered my love of yoga, I started taking daily classes and eventually signed up for a teacher training. On a trip to visit a friend in Los Angeles, I found so much of what I had been visualizing for my lifestyle. Within a month, I moved to Venice!

4. Don’t aim at success.

Any success that has come to me is by virtue of the fact that I absolutely love what I do, and I’d do it even if I was never recognized for it. Instead of aiming at success (or at a life that looks good on Instagram), aim to do more of what you truly love, and you’ll likely find happiness along the way.

5. Trust that everything happens for a reason.

Setbacks are a part of the journey. When something doesn’t work out, I’ve learned to recognize that it wasn’t ever for me. It’s not easy to be rejected by a potential employer or romantic partner, but I believe that when something doesn’t happen, that’s because it wasn’t right for me.

Mary Beth LaRue is a Los Angeles–based yoga instructor and life-design coach. She loves riding her bike, scribbling ideas over coffee, and taking long road trips with her family (including her English bulldog, Rosy). Inspired by her teachers Schuyler Grant, Elena Brower, and Kia Miller, LaRue has been teaching yoga for more than eight years, helping others connect to their inner bliss. She co-founded Rock Your Bliss, a yoga-inspired coaching company that helps clients “make shift happen.” Learn more at marybethlarue.com.


5 Kid-Friendly Animal Poses to Introduce Children to Yoga


5 Kid-Friendly Animal Poses to Introduce Children to Yoga

You can count on animals to make yoga fun.

Looking to introduce yoga to the young people in your life? There’s no better way than by showing them the poses named after animals. Encourage kids to roar in Simhasana (Lion Pose) or surf on their mats in Ardha Pincha Mayurasana (Dolphin Pose). Children will love acting out the postures of creatures they already know and love, which gives you the opportunity to add more poses to their flow.

In Zoo Zen: A Yoga Story for Kids, I integrated 10 animal poses into a rhyming picture book about a girl who learns yoga from creatures at the zoo. The book offers basic instruction and colorful illustrations to get the children moving. But you don’t need a story time to engage children in yoga. Here are five poses that will capture and keep their attention—and hopefully turn them into devoted young yogis. With these skills, children can learn to use yoga when they want to calm down and be strong. Remind them to breathe, using only their nose. Inhale and exhale. Feel calm in each pose.

About the Author
Kristen Fischer is the author (illustrator is Susi Schaefer) of Zoo Zen: A Yoga Story for Kids (Sounds True, July 2017). Connect with her at kristenfischer.com.


Sanskrit Top 40: Must-Learn Lingo for Yogis


Sanskrit Top 40: Must-Learn Lingo for Yogis

In honor of YJ’s 40th anniversary, we chose 40 common and important Sanskrit words to know. Share your favorites on social media with #YJ40.

How’s your Sanskrit? Studying up on the language of yoga helps you delve deeper into the practice by making both philosophy and asana more accessible. So we chose 40 of the most common and important Sanskrit words to know to get you started. Share your favorites on social media and tag us @YogaJournal #yogajournal.

Want to deepen your practice? Yoga Journal’s new online Master Class program brings the wisdom of 9 world-renowned teachers—Aadil Palkhivala, Baron Baptiste, Shiva Rea, Dharma Mittra, Rodney Yee, Carrie Owerko, and more—to your fingertips through an online workshop and live webinar every six weeks. If you’re ready to get a deeper perspective on yoga and maybe even meet a lifelong yoga mentor, sign up now for YJ’s year-long membership.


Live Be Yoga: 6 Lessons Learned from North Carolina’s Thriving Yoga Communities


Live Be Yoga: 6 Lessons Learned from North Carolina’s Thriving Yoga Communities

The team uses the tools of yoga to dive into difficult conversations on diversity, discovers yogic intentions at the Gaia Herbs farm, and gets salty for self-care.

Live Be Yoga ambassadors Jeremy Falk and Aris Seaberg are on a road trip across the country to share real talk with master teachers, explore innovative classes, and so much more—all to illuminate what’s in store for the future of yoga.


《 Cyndi Lauper – When You Were Mine (07:30) 》

《 Cyndi Lauper – When You Were Mine (07:30) 》

《 Cyndi Lauper – Change Of Heart (04:27) 》

《 Cyndi Lauper – Change Of Heart (04:27) 》


#呂道南 #進行性上神經核麻痺症 #付出

























































「製造經濟誘因,才能讓所有人永續參與。」許毓仁深信,創意及科技是兩大法門。 對於始終爭執不休的用電問題,他認為,那是我們沒有真正落實能源管理。若是能導入創新創業的模式,是有機會解決的。

「台灣缺電原因各界說法分歧,但我認為,南電北送、未在離峰時間做好能源儲存及分散管理,是兩大問題所在。」人數少的小村落跟人口集中的大都市,送電成本差不多,若將全國以人數多寡做分級,在微型鄉鎮做分散式能源管理,引導民間參與小型能源管理創業,也讓當地居民享有回饋。若能讓能源進行有效地「分散式管理」(decentralize system),落實「小型社區發電」。導入創新創業的模式。這是值得嘗試的作法。屆時,核電存廢與否,就不必再費口水戰了。

採訪尚未結束,許毓仁辦公室就來了一群年輕人,在旁等著要開下一場會議,「他們對環境創新、創業較有想法,值得期待。」引導年輕人投入綠色新創產業,也是他正在搭建的一座橋。許毓仁提起19歲荷蘭青年Boyan Slat,他提出的「海洋吸塵器」構想,吸引許多專家前去助他圓夢。












《 Cyndi Lauper – Money Changes Everything (06:52) 》

《 Cyndi Lauper – Money Changes Everything (06:52) 》



























※ 本文經授權轉載自《農傳媒》,不適用CC共創授權條款。







《 Cyndi Lauper – All Through The Night (04:31) 》

《 Cyndi Lauper – All Through The Night (04:31) 》






對動物實驗替代,1959年英國科學家WMS Russell and RL Burch提出「Replacement(替代)、 Reduction(減量)、 Refinement(精緻化)」的「3R」觀念,成為全球科學界的普遍共識。

國際知名的動物實驗替代方案推手、美國人道協會(HSUS)科學總顧問Andrew Rowan博士來台參與「動物實驗替代方案」立法院公聽會時指出,2000年,美國國家衛生研究院(NIH)已正式接受替代方案一詞。美國環保署開始以替代方案Tox21進行化學物質毒理測試,歐盟、德國、美國、日本也都紛紛成立替代方案研究中心,近十年來,替代方案也紛紛在各國發展。

「我預估10年後,新藥的安全性試驗及無數的環境化學物質毒性評估,將大量採用人體晶片進行試驗,而人體晶片也將取代大部分藥物安全性試驗及環境監測試驗,帶給我們更精確、便宜且快速的實驗結果。」Andrew Rowan在公聽會上分享,NIH院長Francis Collins兩年前曾於美國參議院強調,非動物實驗模式將是未來前景。Andrew Rowan建議台灣投資新的生物醫學技術與研究,並成立3R中心,促進與公眾對話。


饒心儀表示,國際上目前最受歡迎的替代方案,是以器官晶片取代動物實驗。「美國哈佛大學已設立專門研究器官晶片的中心,國際上也有五六間公司開始販售器官晶片。」饒心儀說明,器官晶片是在晶片上放入人體的細胞 ,讓它能像在人體內工作的方式一樣,可以用來試驗藥品或其他物質對人體的影響。饒心儀強調,過去雖曾經看到科技部補助過類似的計畫,目前並沒有台灣廠商使用器官晶片做實驗。








國際知名的動物實驗替代方案推手、美國人道協會(HSUS)科學總顧問Andrew Rowan博士來臺參與「動物實驗替代方案」立法院公聽會,建議臺灣投入生物醫學技術與研究,並成立3R中心,促進與公眾對話。
國際知名的動物實驗替代方案推手、美國人道協會(HSUS)科學總顧問Andrew Rowan博士來台參與「動物實驗替代方案」立法院公聽會,建議台灣投入生物醫學技術與研究,並成立3R中心,促進與公眾對話。





朱增宏則分享,動社已經連續三屆自主參加「世界生命科學動物利用與替代大會」(The World Congress –Alternatives and Animal Use in the Life Science),期望爭取2023年由台灣主辦。「一方面可以促進產業界跟學術界對替代方案的重視跟研究,也可以讓國際社會知道,台灣在尋找替代方案上並沒有缺席。」


※ 本文經授權轉載自《農傳媒》,不適用CC共創授權條款。







《 Cyndi Lauper – True Colors (04:07) 》

《 Cyndi Lauper – True Colors (04:07) 》

憂衝突旗山斷層 國道七號案再論戰地質鑽探


憂衝突旗山斷層 國道七號案再論戰地質鑽探

環境資訊中心記者 賴品瑀報導

















《 Cyndi Lauper – Time After Time (04:57) 》

《 Cyndi Lauper – Time After Time (04:57) 》

Israel to top up Sea of Galilee after years of drought


Israel to top up Sea of Galilee after years of drought

Inland lake where Christians believe Jesus walked on water has reached its lowest level in a century

Sea of Galilee
 The Sea of Galilee has been depleted during a series of dry winters. Photograph: Oded Balilty/AP

The shrinking Sea of Galilee, the inland lake where Christians believe Jesus walked on water, is to be topped up with desalinated seawater.

A plan given Israeli cabinet approval will pump 100 million cubic metres of water annually by 2022 into the lake in the Galilee region, said Yechezkel Lifshitz, from the country’s energy and water ministry.

In 2017 Israel’s water authority said the sea, hit by years of drought, had reached its lowest level in a century.

Situated 200 metres (656ft) below sea level and 28 miles (45km) from the coast, the Sea of Galilee is mentioned in the bible as the site of a number of Jesus’s miracles.

Known in Hebrew as Lake Kinneret, it covers an area of roughly 62 square miles (160 sq km). Ten years ago it provided 400m cubic metres a year of fresh water and was the country’s largest freshwater reserve.

But a series of dry winters have reduced its level to such an extent that pumping had to be limited to 30-40m cubic metres a year.

Israel has managed to escape water cuts through the use of five desalination plants built along the Mediterranean coast. Lifshitz said they supplied 670m cubic metres annually – 80% of drinking water consumed by Israeli households.

He said two more plants would be built to serve the new project: one in the Galilee and another south of Jerusalem. The water would then be pumped into the lake’s tributaries in northern Israel.

“We are turning the Kinneret into a reservoir for desalinated water,” said Benjamin Netanyahu, the Israeli prime minister. “This is innovative and important, at least to the extent we are doing this, and has not been done until now.”

Lifshitz said that the long-term goal was to pump 1.1bn cubic metres per year by 2030, rising to 1.2bn when needed – at a “relatively high cost”, equivalent to more than $0.70 cents per cubic metre.


湖水創世紀新低 以色列擬淡化海水回填加利利海


湖水創世紀新低 以色列擬淡化海水回填加利利海

環境資訊中心綜合外電;姜唯 編譯;林大利 審校

基督徒相信耶穌曾在以色列最大淡水湖加利利海(Sea of Galilee)水面上行走,如今湖面不斷縮水,以色列擬用淡化海水回填。

以色列能源和水利部門Yechezkel Lifshitz說,這個填湖計畫已獲得以色列內閣批准,將在2022年前每年打1億立方公尺的淡水至加利利海。

空拍圖。圖片來源:Itamar Grinberg(CC BY 2.0)
加利利海空拍圖。圖片來源:Itamar Grinberg(CC BY 2.0)


加利利海希伯來語是太巴列湖(Lake Kinneret),海拔200公尺(656英尺),距離海岸28英里(45公里),面積約為62平方英里(160平方公里),聖經稱之為耶穌的神蹟之一。十年前這座湖每年提供4億立方公尺淡水,是以色列最大的淡水庫。




「我們正在將加利利海轉型成淡化水的水庫,」以色列總理尼坦雅胡(Benjamin Netanyahu)說,「這是具有開創性而且相當重要的工作,至少我們是以創新的方式去做,到目前為止還沒有人這麼做過。」










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