1778118156836_1000050946 – tomsyoga

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secret of stress-free life

(2026)
Escape the NYC

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Chair Yoga for Seniors

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“it is what it is”

(2026)
just do it!!

(2026)
5 simple yoga poses

(2026)
Today’s Yoga: Master the Bridge Pose (Setu Bandha Sarvangasana)Bridge Pose is a beginner-friendly backbend that acts as a powerful “reset” for the body. Whether you spend all day at a desk or are looking to strengthen your core and glutes, this pose is a must-have in your daily routine.🧘 How to Do Bridge Pose: Step-by-StepThe Setup: Lie on your back with your knees bent and feet flat on the floor. Position your feet hip-width apart, close enough to your sit-bones that you can touch your heels with your fingertips.The Lift: Press your feet and arms firmly into the mat. As you exhale, lift your hips toward the ceiling.The Bind: Keep your thighs and feet parallel. If possible, interlace your hands under your back and stay on the tops of your shoulders to lift your chest higher.The Release: On an exhale, slowly roll your spine back down to the mat, vertebra by vertebra.✨ Proper Alignment & FormKnees: Keep them directly over your ankles. Don’t let them splay outward.Neck: Keep your neck long and neutral. Never move your head side-to-side while in the pose.Thighs: Imagine holding a block between your knees to keep your inner thighs engaged.💡 Pro Tips for SuccessDon’t Over-Squeeze: While you want to engage your glutes, over-clenching can strain your lower back. Focus on lifting from the hip flexors.Chest to Chin: Instead of moving your chin to your chest, lift your breastbone toward your chin to keep the airway open.⚠️ Precautions (Safety First!)Neck Injuries: If you have a chronic neck or shoulder injury, use a folded blanket under your shoulders or skip the pose.Knee Pain: If your knees hurt, move your feet further away from your hips.Pregnancy: Late-term practitioners should consult a doctor, as lying flat on the back for long periods isn’t recommended.🌟 Key BenefitsStrengthens: Glutes, hamstrings, and the back muscles.Stretches: Opens the chest, heart, shoulders, and hip flexors.Energizes: Improves digestion and helps reduce anxiety and fatigue.Therapeutic: Great for alleviating backaches and headaches.⏱️ How Long Should I Hold It?For Beginners: Hold for 30 seconds to 1 minute (about 5–10 deep breaths).For Strength: Repeat the pose 3 times, holding each for 30 seconds with a short break in between.Restorative Version: Place a yoga block under your sacrum (tailbone) and relax for 3 to 5 minutes to calm the nervous system.

(2026)
Title] The Mind is a Shifting Sea: Finding Peace in the WavesIntroductionInspired by the wisdom of Venerable Pomnyun, I’ve been reflecting on the true nature of happiness. We often chase a “permanent” state of bliss, but is that even natural?The Illusion of Constant HappinessTo expect to be happy 100% of the time is, frankly, a form of madness. It’s like being in a drug-induced state—disconnected from reality. True life isn’t a flat line of euphoria; it is a vast, undulating ocean.The Beauty of the Small “Highs”I find my peace in the ripples of the everyday:The way every cell in my body wakes up with that first sip of morning coffee.The clarity of mind that follows a focused yoga session.The “good pain” of muscle soreness after a morning workout, reminding me I am alive.The “Third-Party” PerspectiveWhen the waves get rough—when sadness or anger hits—remember that these, too, are just movements of the sea. Instead of drowning in the emotion, try to step back and observe it as a third party.”Ah, I see that I am angry right now.””Ah, I’m acting a bit crazy again.””Ah, I am feeling happy in this moment.”ConclusionBy becoming a detached observer of your own mind, you realize that you are not the wave; you are the ocean. The waves come and go, but the ocean remains. Let yourself feel it all, watch it all, and remain at peace.How to use this:Keywords: Mindfulness, Venerable Pomnyun, Mental Health, Zen, Observation.Tone: Reflective, calm, and grounded.

(2026)