10 Easy Yoga Poses for Energy & Vitality

Apart from improving your quality of sleep, reducing your stress levels, and enhancing your overall physical health, yoga can also raise your energy! When you stretch, you make it easier for the blood to circulate in your body, resulting to energy boost. Yogic poses, particularly those that stretch the spine, can help combat debilitating fatigue symptoms and increase your feelings of vitality throughout the day. Here are ten of the best yogic poses that you can try to stay active all day long.


1. Half Sun Salutation

This pose is traditionally performed as a way to awaken the body. Experts say it is best to do this routine as soon as you wake up, before you even sip your coffee.

To do this exercise, stand up straight with your feet together and your arms placed at the side of your body, palms open. Raise your hands up and extend them over your head as you inhale and bow forward into a forward bend as you exhale. On the inhale, lift your torso halfway up and place your hands at your shins. Then, extend your spine. Sweep back up and bring your palms together, as if you are praying. Repeat this sequence for 1-4 times.


2. Right Nostril Breathing

Aside from boosting your energy levels, this yogic pose is a great remedy for headache. To perform the exercise, sit upright on a chair or a cross-legged position – whichever position makes you comfortable. Then, block your left nostril with your thumb. This allows you to breathe only through your right nostril. Breathe deeply for about five minutes. Do the same with your left nostril by covering the right.


3. Camel Pose More...

Osho Whirling Meditation

This is a one hour movement meditation, using an ancient Sufi technique.

"Whirling is one of the most ancient techniques, one of the most forceful. It is so deep that even a single experience can make you totally different. Whirl with open eyes, just like small children go on twirling, as if your inner being has become a center and your whole body has become a wheel, moving, a potter’s wheel, moving. You are in the center, but the whole body is moving." Osho

First Stage: 45 minutes

Keep your eyes open and feel the centre point of your body. Lift your arms to shoulder height, with the right hand palm up and the left hand low, palm down. Start turning around your own axis. Let your body be soft. Start slowly and after 15 minutes gradually go faster and faster. You become a whirlpool of energy – the periphery a storm of movement but the witness at the centre silent and still. More...

Mindful Eating: Techniques to Fully Enjoy Your Meal without Overeating

Have you ever finished a big slice of chocolate cake and wished you just had a bite? Have you ever felt guilty for ordering fries and burger and wished you just had a vegetable salad? Have you ever felt disappointed after finishing your favourite treat because it didn’t seem to satisfy you? If yes, you must be unconsciously eating.

Many people eat whilst they work, drive, and even walk. They eat whilst chatting with a friend, watching a movie, or arguing with someone over the phone. Some tend to eat too fast. Although it may sound like a time-saving idea, eating whilst doing something else, or whilst rushing, prevents us from enjoying the food, no matter how good it tastes. Because our brain could only focus on one thing at a time, we miss the subtle signs of fullness, making us eat more than we had to. More...

Can Mindfulness Help People Quit Smoking?

Most smokers use tobacco regularly because they are addicted to nicotine. Nicotine dependence is considered one of the hardest addictions to break. Good thing, the increasing awareness about the harmful effects of smoking has encouraged many people to quit. Unfortunately, more than 85 per cent of them experience a relapse, most within one week.


There are plenty of treatments available for people needing help to quit smoking. Among the most common are medications, nicotine replacement therapy, and psychotherapy. A relatively new approach though is gaining popularity among health professionals and the general public. This method is far different from standard treatments but is showing positive impact in the lives of smokers who are looking to eliminate tobacco from their lives. It’s mindfulness training.


Can science prove it?


Fortunately, yes. A study published in the journal More...

10 Quick Stress-Busting Techniques

It’s true that stress is always present in our life. It’s there everywhere we look, everywhere we go, and in everything we do. Even sleeping and doing nothing can become stressful at times. But stress doesn’t have to dismantle our life and prevent us from being happy and healthy. With the following easy techniques, you can cope with stress effectively and live life to the fullest!

Stretch it out.

Headache, fatigue, stiff neck, and cramps are all signs of stress. Chronic stress makes our muscles so tensed that they get swollen and become painful over time. This leads to undesirable symptoms, including pain. Stress also undermines blood circulation, which in turn makes your body more vulnerable to disease. Stretching out is a very convenient way to ease stress when you’re in the middle of a paperwork. Getting familiar with basic stretching techniques can significantly improve your blood flow, relax your tensed muscles and give you great relief. More...

Shirodhara, Meditation and the 4 states of consciousness

A good daily routine includes 2 sessions of Mental Silence of about 20 minutes. Let us compare the physiological and psychological states during our normal three states of consciousness, with those states during Mental Silence:

Waking State: during the waking state, we have thoughts, we are conscious and our metabolism rate is high.

Dreaming State: during the dreaming state, we have thoughts, we are conscious and our metabolism rate is lower.

Deep sleep without dreams: during deep sleep, thinking process stops, we are not conscious and our metabolism rate is lower still.

Mental Silence: during mental silence, thinking process stops, we are fully conscious and our metabolism rate is still lower than during deep sleep. More...

The effects of repeated Mental Silence

Mental Silence is a unique experience.  We have seen that physiologically, metabolic rate is lower during Mental Silence than during deep sleep, and that the activity of the mind comes to a complete stop.
Mental Silence is a privileged moment in your day, an oasis of peace in your life, twice a day whether you induce it with Shirodhara or Meditation. Both are available at al Covo. Visit www.alcovo.co.uk, or call 07968065885 or 023780639913 for more details.
With these two means, you are always certain to have your holidays twice a day.
The repeated experience of mental silence will produce the following effects, systematically observed with my patients who had daily Shirodhara and/or Meditation:

A decrease of:

⇓ Stress
Both physical and mental stress.
⇓ Sensibility to stress
Not only the amount of stress decreases but also our sensibility to it.
⇓ Anxiety
Anxiety decreases in intensity, frequency and duration. More...

The Inner Flute

At first the concept of an inner flute on a vertical line within your body may seem strange. To understand what I mean, imagine listening to a piece of music that has everything except the main instrument. It maybe rock and roll without the lead guitar, or Mozart woodwind concerto without the flute. You hear the rhythm, the piece is vaguely familiar, but somehow the essential element that would weave it together, set the mood and give the music soul is missing.

Often ordinary sex is like playing music without the main instrument. The exchange begins beautifully, but the crescendo is interrupted, or the instruments are poorly tuned and the experience is flat. Some element is missing that would allow the lovemaking to take off, to contain a “tune”. The Inner Flute is the instrument that will make your sexual energies “sing”. As you open the Inner Flute channel, you learn how to amplify your arousal and redistribute your sexual energy, your orgasmic sensations, to your entire body. Without the Inner Flute the sexual music played on the single instrument of the genitals could not expand so readily into a symphony in which the whole body becomes involved. Through this practice you will discover the fallacy of the popular belief that sexual orgasm is exclusively a genital affair.


Osho Nadabrahma Meditation

Nadabrahma meditation lasts for one hour and has three stages.

It is a sitting method, in which humming and hand movements create an inner balance, a harmony between mind and body. Suitable for any time of the day, have an empty stomach and remain inactive for at least fifteen minutes afterwards.

“So in Nadabrahma, remember this: let the body and mind be totally together, but remember that you have to become a witness. Get out of them, easily, slowly, from the back door, with no fight, with no struggle.” Osho

First Stage: 30 minutes

Osho Kundalini Meditation

This meditation lasts for one hour and has four stages, three with music, and the last without. It can be performed at home, or here at al Covo, as part of a Music Therapy or Meditation session.

Kundalini acts like an energetic shower, softly shaking you free of your day and leaving you refreshed and mellow.

“If you force it will become an exercise, a bodily, physical exercise. Then the shaking will be there but just on the surface; it will not penetrate you. You will remain solid, stone-like, rock-like within. You will remain the manipulator, the doer, and the body will just be following. The body is not the question – you are the question.“Allow the shaking; don’t do it. Stand silently, feel it coming and when your body starts trembling, help it but don’t do it. Enjoy it, feel blissful about it, allow it, receive it, welcome it, but don’t will it.More...

About the author

Steve from AlcovoBorn in Worcestershire, and educated to second (Masters) degree in Geography, I worked in a corporate company before being inspired more fully into well-being from travels to the Eastern and Tropical countries of the Philippines, India, Kenya, the Maldives, Mauritius and Mozambique.

I gained an understanding of spas, treatments and clients along my way, and have developed this into my own practice, al Covo, to which I welcome you warmly. I pride myself on al Covo's warmth, peaceful aura, hygiene and thoroughness.

Month List