An Introduction to the Restorative Yoga Pose Viparita Karani

Check out our latest YouTube tutorial for Viparita Karani or Legs Up The Wall pose. You may have practiced this at the end of a flow class, or in some of our more restorative sessions, or it may be your go to after a long day on your feet! In this video we share some of the benefits of this asana, some of the contraindications, as well as the technique to get in and out of the pose when using a bolster.

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Tutorial: What's the difference between Cobra and Updog

What’s the difference between cobra and upward facing dog? And which should you choose?

If you've practiced sun salutations in vinyasa yoga you will likely hear cues for both cobra and upward facing dog pose. This video shows the basic differences between these two poses, with some tips on how to practice them so that you can feel confident practicing the one that's best for you right now.

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How To Care For Your B Mat

At Paradigm Yoga we LOVE our B Mats. They offer great grip for your practice, are antimicrobial, and they are made of natural rubber making them biodegradable, plus they come in some fantastic colors!

If you've invested in your own B Mat there are tips in this video to help you maintain it, what to avoid to prevent oxidization, how to clean your mat, and how to store it.


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Accupressure Mats to Relax and Unwind


I'm not going to lie, this is a little weird, but I've found a great new way to relax and unwind, even though it takes a little pranyama (aka breathing) to settle into it

While researching natural ways to reduce joint pain and neck stiffness I came across the centruies old technique of accupressure, and found that there is a simple way to receive the benefits of this practice at home in the form of accupressure massage mats that can help to restore health and balance to your body, bringing with it a sense of calm and wellbeing.

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7 Benefits Of Yoga Drishti दृष्टि On And Off The Mat

In a yoga practice the Sanskrit word 'drishti' refers to our gaze or focus and can also mean a vision, a point of view, intelligence and wisdom. Applying drishti in a the physical poses can make the difference between finding balance and wobbling or falling over but it's benefit reaches far beyond the mat. Whether you're new to yoga or have been practicing for years, learning to apply a steady drishti can benefit our lives both on and off the mat



Drishti helps us to focus on a single, steady point during balancing postures that can help to balance us physically. If our gaze is wandering all over or settles on something that is moving, we will not achieve our goal. Off the mat, if we do not know what we're working towards in life, we lose sight of our goal, or if the goal keeps shifting we will not find stability or progress in the direction of our dreams.


In challenging poses like half moon, a steady gaze to the earth can help us balance, though once we feel stable we are encouraged to challenge ourselves and shift the gaze to the top hand. If you're safe and stable with the downward focus point, you may feel uncomfortable shifting the gaze and be afraid of falling out of the pose. Practicing this uncomfortable shift helps us off the mat as it encourages us to challenge ourselves even if there's a chance we could fail. It encourages us to shift from our comfort zone to pursue something we're reaching for, even though it may feel uncomfortable and difficult.


Often in life we get fixed in our ways and in our ideas of how things are. The yoga mat is a great place to shift our perspective by turning the world upside down in a forward fold or downward facing dog. Off the mat this encourages us to dare to look at things from a point of view.


In a crow pose, if you look back at your feet it's likely that you'll land on your head with a bump. In this pose we learn how important keeping our gaze just in front of us is so that we can move forwards into it. Off the mat, if we focus only on the past and things that are behind us, we are unable to find lightness in the moment or move forwards in life.


Sometimes in a yoga class, whether you're new or familiar with the practice, there is temptation to glance at other yogis in the room and compare. This can start a mental whirlwind of either self-defeating or egotistical thoughts about your own abilities compared to others. This is an opportunity to practice staying in your lane. Yoga is not about being 'good at' or 'bad at' poses, and comparisons in yoga (and in life) do us and others a disservice. It's important that we keep focused and humble. Drishti in this instance encourages us to ditch the comparisons and focus on ourselves and our own path.


When we feel bored our gaze and our focus can wander. In yoga this can happen when a class is slower than you had wanted, or the study for the day is on a pose that you've become complacent in. This is an opportunity to use the steady drishti and focus on the moment to find contentment or joy in the little things in life. This helps off the mat to maintain focus whatever the task, as the big achievements in life happen through the (sometimes slightly boring) work done consistently every day.


Our thoughts like to wander, as does our gaze. Use drishti on the mat to practice to still the gaze and be present in the moment, resisting and retraining the wandering mind. Off the mat, allow this practice to help you connect more deeply with the people you interact with daily, focusing on them and the moment rather than running an unassociated internal dialogue.

Yoga Mudras: Abhaya Hridaya

An introduction to the fearless heart mudra.

This one is a little tricker than previous ones to get your hands around but is a great mudra to practice during times of stress or when you're feeling anxious. 



Yoga Mudras: Hakini Mudra

An introduction to Hakini Mudra.

It's super simple to do and can help with concentration and memory which is especially useful if you do presentations at school or in meetings, or if you just have trouble remembering things!

It can also help with clarity of thought which in turn helps with decision making.

Check out this video to find out more about how, why, and when to use Hakini Mudra!



Yoga Mudras: Jnana Mudra & Chin Mudra

Welcome back to our series of videos about the mudras (hand gestures) of yoga. This video introduces Jnana Mudra and Chin Mudra.

Jnana: knowledge/wisdom

Chin: consciousness

Mudra: seal or sign

Check out the video for more information on how, why and when to do these mudras!



Yoga Mudras: Anjali Mudra

Welcome to the first in our series of videos about the mudras (hand gestures) of yoga. This video introduces Anjali Mudra (aka prayer position / salutation seal).

Anjali: offering

Mudra: seal or sign

How to do it: Simply join your hands, palm to palm, in front of your chest, fingers pointing upwards.

Why practice this gesture? This mudra is calming & centering, it connects you to your heart and evokes feelings of humility, reverence and devotion.

When to practice: This mudra can be practiced at any time you need to take a moment to center yourself.

Begin your yoga asana practice in sukhasana (easy crossed leg pose) taking a moment to hold this mudra while setting an intention for your practice. Explore using the gesture during asana (poses) such as tadasana (mountain), vrksasana (tree) and utkatasana (chair). Experiment using it during any other poses in which you wish to feel centered. Each time you practice the gesture notice the feeling of calm it brings, and come back to the intention you set at the beginning of your practice.

Try practicing this mudra in your next meditation, rooting your thumbs down towards the base of your sternum and holding the gesture for the duration of your meditation.