Many of us have recently gotten into gardening, a pastime that can be creative, therapeutic, and rewarding. There’s nothing quite like growing and tending to your own plants and it can be even more enjoyable when you get to benefit from your hobby. If you’re new to gardening, you may want to start by cultivating a few herbs; they’re generally pretty forgiving, are easy to grow, and they’ll make a tasty addition to your drinks and meals this summer. Here we share some tips on how to start a balcony herb garden.

Assess Your Location And The Light Your Balcony Receives

Herbs tend to grow best in full sun or partial shade. You’ll have the best luck if your balcony happens to be south, southeast, or southwest facing and receives a good amount of sunlight regularly, but if your space is primarily shady, you can still give it a go. If this is the case, try mint, cilantro, parsley, wild garlic, or even wasabi! You’ll just need to make sure to place your plants by a sunny window for at least a couple of hours a day, so they manage to catch enough rays; the rest of the time they can languish happily in the shade.

Decide Which Herbs You Want To Grow

This is the fun part—we suggest choosing what to grow based on what you like to eat and drink! If you like to unwind with a mojito, grow some mint. If you love a margherita pizza or fresh pesto, cultivate some basil. It only makes sense to choose herbs that you’ll actually use and be excited to incorporate into your dishes and beverages. Fortunately, some of the most popular herbs are a cinch to grow, so you’ll have lots of great choices, including dill, fennel, oregano, sage, thyme, rosemary, and chives.

Round Up A Few Containers, Ideally With Drainage Holes

There’s no need to go out and buy a huge selection of pots, though you certainly can—you can even coordinate the colours and styles of your planters. To get started though, you’d be surprised by how effective the most humble containers can be: even coffee cans and plastic bottles will work. Herbs can do quite well in small vessels, so don’t worry about having to find large containers to hold them. Just be aware that plants are more sensitive to extremes when they live in small pots; they’re equally affected by dry and overly drenched soil. Adding a few drainage holes will help get rid of any excess water.

Buy The Right Soil And Follow Planting Directions

Many new gardeners don’t realize how important the kind of soil that you use is. You’ll want to buy potting soil, as it’s lighter, fluffier, nutrient-dense, and it dries out faster after a lot of rain (or overwatering). It’s best to start your seeds indoors and not move them outside until they are established and if you’ll be growing your herbs from seed, pay attention to the package directions. They can be surprisingly specific, and if you follow the instructions for planting depth and spacing you’re more likely to have herbs that thrive. If you’d rather see results sooner, many choose to purchase already grown herbs, known as starter plants, from a nursery or garden centre. This also works and isn’t cheating at all!

Learn What Makes Your Herbs Happy

It’s worth spending at least a little bit of time getting to know what makes your plants tick: what they like, dislike, and how to give them the best chance to thrive. Water regularly, fertilize occasionally (a couple of times tops, since our growing season here in the GTA is relatively short), and refresh the soil after a couple of months by turning it over and adding in a bit more potting soil. It’s also a good idea not to snip or harvest your herbs until they’ve grown to a height of at least 4 to 6 inches.

With these tips in mind, you should be well prepared to embark on your herb gardening journey! Don’t be afraid to experiment, one plant at a time, to see what works for you. Thanks for reading, and don’t forget to follow the KG Group blog for more great gardening ideas.

There are several reasons why the rent of a one bedroom plus den is the obvious choice for so many. One plus dens has always trumped the simple one bedroom, both in terms of stature and price. The den can act as a multipurpose space to accommodate your lifestyle.

Some dens are at the front of the unit. This is great for an office space, a nursery, a home gym, a closet, a Zen corner, make up station or even a small space for a single bed and a desk.  If the den is located just off the kitchen, many transform the space into a dining room or an extension of the kitchen with extra cabinetry space.

Here are some different ways to spruce up your DEN!

Extra Bedroom Room

Many residents have created a unique space for their children, utilize the option for a guest room or turn it into a nursery. By blocking off the area with shelves, hanging ceiling curtains or drapes, or even room dividers our one plus den can be turned into a two bedroom with ease.

Shelves are great dividers. Not only to they provide a separation of the space they provided an option for storage.

Drapes are a great way to create a unique feel with a customized look.  You can choose from so many different types of curtain or drapes. It really depends on what type of look you want to express.  Curtains and drapes are a bit different, drapes unlike curtains are usually offered in stiffer, thicker fabrics, and are oftentimes sold custom-sized to fit your exact dimensions. Due to their thicker construction and custom-design, drapes are considered more formal and luxurious than curtains.

As you are renting and do not wish to drill holes. Always reach out to management if you decide to make foundation changes in your suite. If you would like to hang curtains without drilling follow these simple directions.

Gather your materials

• Measure and mark for hook placement
• Scrape away any ceiling texture
• Install adhesive-backed hooks
• Thread curtains onto the rod
• Hang the rod

As you can see, the process of hanging curtains, even without drilling holes, is not complicated.

1. Gather Your Materials

This is a good beginning step for any job. Having everything ready to grab can help to keep your project moving along smoothly.

Materials needed for this project:

• Adhesive-backed hooks
• Curtain rod
• Measuring tape
• Putty knife
• Pencil
• Step ladder

With Adhesive-backed hooks you will want to be sure that you get hooks rated for a fair amount of weight. No one wants to have their curtains come crashing down when closing them. Especially if you have that active child that jumps off the bed when called to dinner grabbing the curtain for leverage! Keep in mind that not all adhesive utility hooks are created equal, so choose wisely.

Room dividers are another affordable and easy way to divide a room with no assembly required. You can purchase room dividers mostly anywhere and can also create a unique addition to a den room’s separation. Plus you have creative control of how the divider will look. Spruce up your space by adding a unique design or a fun pop of colour!

Work From Home in Comfort

Office space is so beneficial with more and more working from home.  That extra space can be utilized for an office, without having to spend the 2 bedroom money! For many, this is not an issue if they can save money, but most den’s come with a unique and different layout.

Get Your Sweat On

If you like to sweat in private a more intimate workout scenario may be good for you. Turning a den, into a home gym can help make your daily weight training or cardio routine easier, and that might mean sticking with your exercise regimen long enough to get the results you are after. Having easy access to your weights or a comfy place to practice yoga or Pilates can be a time-saver. A den can fit equipment like free weights, exercise balls and even a small portable treadmill. Going to the building gym is great option but having the option for an at home fitness space could help with your fitness goals!

Find Your Zen with a Meditation Room

Imagine having a room in your house that heals your mind, body and soul? A place where you can unwind at the end of the day that allows you to escape the daily stressors of life. A meditation room is the perfect place to find your inner Zen. Add a scented candle, personal decorations and play soothing music and before you know it, you will be a world away!

The space can also be used for a Zen corner with plants, salt lamps, diffusers, and meditation pillows. It all depends on how creative you want to get and what works best for you! In the end, who couldn’t use the extra space, I know I could!

Doll Yourself Up with a Unique Beauty Corner

Is there anything more luxurious than having a space in your home dedicated to getting you in the vortex of feeling and looking good? We think not. Create a makeup room in your DEN! It’s a space wholly devoted to you. Transform your den into a glamorous makeup room.

What’s a makeup room you ask? A makeup room (also called a vanity studio, beauty room, or makeup studio) is a customized area in your home where you can do your makeup and skincare routines and focus on yourself.

Below is a beauty room shopping list to give you an idea of some of the supplies you might need. Use this to create a checklist for your own space. If you’re on a tight budget, see what you can source second-hand.

Furniture

• Vanity
• Chair or stool
• Mirror(s)
• Storage chest

Decorative items

• Vase with flowers or feather plumes
• Trinket dishes
• Decorative trays 
• Framed wall art
• Personal photos
• Candles
• Room divider

Makeup tools and accessories

• Makeup lights and lamps
• Skincare fridge
• Makeup organizers
• Beauty blender
• Jade roller 
• Eyelash curler 
• Makeup brushes

Creating a beauty corner is a great place to have some me-time, hone your skills, and take killer videos and selfies. Feel pretty, beautiful and admired everyone!

Ways you can save money with a den

Need an extra bedroom but don’t have the extra budget? With the obvious choice saving money on monthly rent some 2 bedrooms may not fit into your budget. Secondly, the cost of utilities bills is reduced. The difference between a 1 bedroom plus den and a 2 bedroom in utilities costs can sometimes be as much as $30 a month. With saving a few dollars here and there it could make an enormous difference in your spending / saving life. Check out our one plus den options at www.myrental.ca or contact leasing directly at leasing@myrental.ca

Enjoy your space and treat yourself to what you deserve.

Happy suite living!

As Valentine's Day approaches, the search for the perfect Valentine's Day gift begins. If you're looking to personalize this special day and make your present memorable (and full of love); leave behind your usual store-bought gifts and opt for one that's homemade (DIY). Your loved ones can be a partner, family member, or even that furry friend who you adore!

Here are a few DIYs to help you get started on a project that will steal the heart of your loved one and hold memories for life.

Geometric Heart Flower Vases

It's fun to have a cute and unique shaped vase in your luxurious suite. This blog will show you how to make geometric heart flower vases out of Paper Mache. You will be shocked at just how simple it is!

MATERIALS TO MAKE YOUR OWN GEOMETRIC HEART FLOWER VASES:

• Paper Mache heart gift box
• Acrylic craft paint (choose your favorite colors to paint the heart with your desired pattern)
• Utility knife
• Plastic or glass flower vase that is smaller than the height and depth of the box. For example, if the heart box you use is 4.5″ tall and 2″ wide, then you need a cup that is 4″ tall and less than 2″ in diameter.

Begin by painting the box with your desired pattern. I went with an easy geometric pattern by taping off horizontal and vertical lines on the heart. Paint each section a different shade of pink and coral.

Once the box is painted, use the utility knife to cut out a panel on the side of the heart box that is the same diameter as your glass.

Repeat on the bottom of the heart where it rests on your table when sat upright.

As you can see from the picture, you can’t even see the glass holding the flowers in there, using this technique will allow you to use fresh blooms with your geometric heart flower vases.

Valentine Balloon Craft

This idea is kid-friendly and a fun one to make with others. Take a picture of your little helper and you, pretending to hold a balloon to get this craft started. Family and friends will love the creativity.

SUPPLIES NEEDED TO MAKE A VALENTINE BALLOON CRAFT

You only need a handful of supplies to make this craft! We love that it uses recycled materials too.

• Paper Roll – either a paper towel roll or toilet paper roll will work
• Paint – red or pink paint. We like to use acrylic paint.
• Photo – you’ll need to take a picture of your child pretending to hold balloons. Then     print off the photo. You can print from your computer using photo paper. You can also print a photo on white cardstock.
• White Cardstock 
• Ultra fine point sharpie or black pen
• Glue stick

Directions For How to Make a Paper Roll Balloon Valentine

1. First, take a picture of your child pretending to hold a balloon.

You can print the picture off from your computer using photo paper. You can also print on white cardstock.

2. Glue the picture to a piece of white cardstock.

3. Take a paper roll and fold it into the shape of a heart. Once folded, it should stay in place. If you find the paper roll starting to unbend you can use an elastic to keep it in place.

4. Stamp the paper roll into red or pink acrylic paint and then stamp onto your white cardstock to make heart shapes. You can also use fingerprints to make fingerprint hearts, heart stickers or draw your own heart balloons.

5. Add enough to make it look like a bunch of balloons.

6. Using an ultra-fine point sharpie or black pen, draw lines from the heart balloons to the hand.

We also added a little mark underneath the heart to make the heart look like a balloon.

You do not need to draw a line for every balloon. For some of the top ones you can just draw a little line down to the next balloon.

Your Valentine balloon craft is now complete! Write a special message on it or add “Happy Valentine’s Day” to the page.

Heart Bookmark

This Valentine’s Day, a Heart Bookmark is perfect for your favorite bookworm. Tell them how much you care with this adorable heart corner bookmark! Bookmarks always make great gifts (especially if they're a book fanatic). Making one that is small, colorful, and heart-shaped is the perfect Valentine's Day gift. When they use it to save their page, they will always think of you. If you love someone who loves to read, this heart bookmark is the perfect little valentine to give them!

HEART BOOKMARK SUPPLIES

• Dark pink card stock
• Light pink card stock
• Glue (I used spray glue and a glue stick)
• Copy and paste the image then print it out for easy tracing!

There’s no rocket science to this project! Just cut out the two pieces and glue the smaller heart behind the words. Your outer heart has a little flap for gluing everything together. You could also leave off the inside heart, so the letters peek through to the words on the book page!

Such a cute surprise to find when your valentine opens their book to ready!

Coffee Mug Mixers

Add some love (special ingredient)— and sugary sweetness — to their morning coffee with these custom mix-ins. Pour melted chocolate onto silver or plastic spoons, and top with mini chocolate chips, nuts, peppermints, and other garnishes.

COFFEE MUG MIXER SUPPLIES

• Spoons
• Chocolate
• Mini chocolate chips
• Nuts
• Peppermints
• Candies & other garnishes
• Plastic wrap
• Ribbon

Directions

Melt chocolate and add garnishes and other treats. Lay flat to dry. After dry add the plastic wrap and ribbon.

Heart Dog Scarf

Don't forget about Fido: Adhere heart cut-outs to a felt bandana for an easy-to-DIY scarf for your four-legged bestie! You can proudly show this off at the dog park.

Since Valentine’s Day is around the corner (less than a month!) it is the perfect excuse to celebrate love by crafting this easy no-sew pet scarf. It comes together in minutes and it is affordable to make, so get crafting! Plus, your pup will be the king or queen of their dog park friends.

DIY NO-SEW DOG SCARF SUPPLIES

• Felt
• Pinking shears
• Scissors 
• Heat transfer vinyl
• Cotton fabric scrap
• Iron

DIRECTIONS

Use pinking shears to cut the felt into a rectangle. Bring the short sides together to fold it in half. Cut parallel to the long side and then about 2/3 of the way down pivot 45 degrees and cut a triangle.

Cut out several small heart shapes using regular scissors.

Place them on the scarf with the clear plastic side up.

Place a scrap of fabric on top and press with a warm iron for about 45 seconds (I recommend doing this on an ironing board or mat).

Remove the cloth and carefully peel away the clear plastic backing.

Repeat this and add as many hearts as you like. Let it cool completely and then you can tie it around your dog’s neck.

FELT SIZES

These are approximate sizes. You may need to scale up or down according to the size of your pet.

Small dog: 25” x 5″

Medium dog: 30” x 8″

Large dog: 35” x 12″

Date Night Jar

For a gift that keeps on giving, fill a jar with popsicle sticks personalized with fun and easy things you can do with your partner all year long.

Tired of hearing the question, “What do you want to do tonight?” and having no ideas? The usual default to watching TV, reading, or playing on your computers/phones because you are tired and can’t think of anything better to do. It is tough trying to think of things to do together. Especially things that don’t cost much (or any) money. And, sure, sometimes it’s not so bad going back to the same old thing you do every night. There is a comfort in being perfectly content just sitting together. But sometimes monotony gets boring, and you want to shake things up a bit. Or maybe you just want a sweet, DIY gift idea. No matter your reason, I have the answer! (And you can do it together.)

DATE NIGHT JAR SUPPLIES

• A mason jar
• Dyed Popsicle sticks (or sticks + paint)
• Glitter pens (optional)
• Paint pens
• Ribbon or baker’s twine
• Scrapbook paper

Step 01: Write down date night ideas on popsicle sticks.

Step 02: Decorate your jar. I spray-painted the lid with chalkboard paint and put a piece of scrapbook paper on it.

Step 03: Make a label. Spray painted a piece of paper onto the shape of an oval. Then write on it with a white paint pen.

And you’re done! I made a little bow out of some baker’s twine and stuck it on there, too. Some people like to pull out a date night idea and then stick to it. Hehe.

Valentine can be a day that anyone can celebrate. Take some time to do something creative and fun!

A warm a happy Valentines Day from all of us a KG Group!

Wondering how to keep your New Year's resolutions? Read on for tips for keeping your resolutions and top New Year's resolution ideas.

Setting SMART New Year’s goals

Can you guess why so many resolutions fail? Most people initially set their goals too high or don’t take the time to plan how they will accomplish their resolutions. This is a big factor in success. Try using the following technique, the SMART theory.  Many companies use this technique to help employees create a healthy and productive path to success.

SMART is an effective tool that provides the clarity, focus, and motivation you need to achieve your goals. It can also improve your ability to reach them by encouraging you to define your objectives and set a completion date. SMART goals are also easy to use by anyone, anywhere, without the need for specialist tools or training.

It goes like this:

• S-Specific: Decide exactly what you are going to do, when you will do it, and where. Make it clearly defined and simple.
• M-Measurable: Set up a plan for how you’ll measure your progress. What steps will you take that will demonstrate you’re moving forward? What are the milestones you’ll reach along the way?
• A-Attainable: Make it reasonable. Setting a goal to lose 50 pounds in 3 months can actually backfire because it’s unlikely to happen in any sustainable way. Or completing a How about aiming to lose 5 to 8 pounds a month for X amount of months? Or set a resolution focused on behaviors—such as attending a Workshop every week or completing a targeted item you have been trying to achieve but putting off.
• R-Realistic: This step is about ensuring that your goal matters to you and that it also aligns with other relevant goals. We all need support and assistance in achieving our goals, but it's important to retain control over them. So, make sure that your plans drive everyone forward, but that you're still responsible for achieving your own goal.
• T-Timely: Set an end date. Keeping goals open-ended can lead to kicking the can down the road. Instead, aim to accomplish your goal in a certain period of time (keeping high priority on it being attainable!).

With a SMART approach, coming up with a reasonable resolution is doable. And if you follow these guidelines, you have a much better chance of success.

Here are some ideas to get you started:

The 20 Best New Year’s resolution ideas

Use these thought-starters to set SMART resolutions.

1. Get more physically active.
Make it happen by entering it into your schedule, e.g. “I’m going to increase my exercise routine from two days a week to three days a week and add one Yoga class” 

2. Meet new people. 
The term “networking” can be daunting. Think about how you might break this down into something more bite-sized, like, “Attend an online class in a group setting.”

3. Read more often. 

 If this is your resolution, plan a time each day when you can spend 10 minutes reading for fun. They say reading in the morning can help kick-start your brain! Once implemented and successfully achieved in January then set an increased goal for February. 

4. Take time during the workday for yourself. 
Try blocking a lunch hour on your calendar every day for the next month. Planning ahead is a simple step that provides accountability and keeps conflicting meetings off your schedule. While you might have to shift the time slot, you can approach each day knowing there’s a block of time reserved for you.  

5. Save more money. 
Start with mini budgeting goals. For example, if you’d like to work up to saving $50/week, start by saving $5/day on coffee and selected food items by making them at home. After a few weeks, prep a larger percent of your lunch to save even more. Try saving the money in an envelope or jar and open it at the end of the month to see how much money you have saved!

6. Donate to organizations you care about. 
It doesn’t have to be money: Think of the small, actionable ways you can contribute to any greater cause, like clearing out your closet and donating the items that no longer fit or giving a food item from your lunch to the homeless.

7. Make more free time. 
If you can, try setting your phone alarm to leave work at a specific time. If that’s not viable, can you leave 10 minutes earlier than you did last week? What about 5 minutes today, and five minutes tomorrow (and so on)?

8. Get back on your regular workout schedule. 
If you’re looking to resume a practice you previously loved, determine a realistic frequency and timing to take it back up. For example, commit to attending a post-work yoga class twice per week or try a new type of class virtual fitness can help to provide you tons of options see what you like, and stick to a schedule.

9. Get up earlier. 
Starting with a manageable goal—like waking up 10 minutes earlier—is way easier than waking up one hour earlier. Every other month, reset your alarm for 10 minutes earlier and you’ll gain a whole 60 minutes per morning by the end of 2020—that’s an entirely new lifestyle! Giving yourself more time in the morning allows you to start off your day earlier and a relaxed approach to a slow start instead of a rushed one.

10. Refine your bedtime routine. 
Setting boundaries can help you focus more on the activities you really want to prioritize—including sleep. If you’re cleaning in the kitchen, checking emails from your couch, or starting any project within an hour of your bedtime, it may keep you up later than intended. Try implementing a new routine that includes wind-down time in the hour before you go to bed—even if you need to break it down into baby steps with 10 minute increments. Want to take it a step further? Keep screen time and distracting devices out of the bedroom.

11. Go to bed earlier. 
If your goal is to get to sleep earlier, start by determining how much earlier and how often you’ll practice this routine. Start with 5 to 10 minutes—a phone alarm can help you by setting cues—and build up from there. 

12. Eat more vegetables. 
“More vegetables, more often” can be your mantra for 2020. But to make that more specific: Try to add one new veggie to dinner meals I make at home this month, which can have you experimenting with new recipes, flavors, and foods you’ll love to cook and eat before you know it. 

16. Eat regular meals and snacks. 
Stashing a piece of produce in your purse can go a long way when you’re on a long call at work or in traffic on your way home from work. A healthy snack can keep you from feeling ravenous and potentially overeating at your next meal. For specificity, make it your goal to pack at least one apple, pear, or bag of carrots in your bag every day so you can snack when you’re in transit.   

17. Drink more water. 
Drinking water has tons of benefits, but one of the unsung ones is that it forces you to get up and move periodically throughout the day. Hydrate (or at least find your way to the water cooler) every hour to get moving more often. Plus, the flushing will make you get up to go to the bathroom whether you like it or not. ????

18. Plan (and go on!) a summer trip.
In cold climates, having something to look forward to when winter is over can help you feel better in the moment. Block an hour every weekend to look at travel destinations. Each week, you can narrow down your list and start exploring availability.  Print off some fun pictures to help you visualize your destination.

19. Limit your weekly drinks
If you are a get home and have a drink or glass of wine to unwind each day it can be hard to stop this habit.  Try reducing a daily drink to once every two days and then to only on a Friday or weekend.  Scheduling a walk or exercise class instead can help you clock extra activity and leave you feeling revived rather than depleted.

20. Cut back on excess spending. 
Much like tracking your meals and snacks, your spending habits can go awry if you don’t pay attention to where the dollars go. Start small by making a grocery shopping list before heading out to the supermarket. It’ll help you to be more mindful of where you can purchase a more affordable option, but it’ll also help you stay on top of this one type of spending at one specific location, rather than attempting to blindly “cut back” overall.

Tips for keeping your resolution

Have you identified your resolution? Great! Now it’s time to share it with the people who can help you stay on track. If you let your friends and family in on your dream, you can use their support to help you make it a reality.

Now that you’re armed with the strategies to turn your resolution into a reality, why wait? There’s no rule that says you can’t start before New Year’s Day. 

Good luck and remember to have fun with it, share your thoughts and goals with others and promote they do the same!

Yoga is much more than a body movement!

Yoga is much more than just stretching and movement. From mediation to breathing Yoga has more to offer than what most of us are aware of.

You may think “Yoga, I don’t really do any Yoga” first we encourage you to try but if it is not feasible to fit into your lifestyle no worries breathing techniques can be implemented at any level in any given timeframe and by anyone.

Let’s talk about breathing

In yoga, breath is your life force. It’s what keeps you grounded, calm, clear headed. It’s what helps you make better decisions in all sorts of situations.  For thousands of years, yoga has included breathing techniques that we now know are scientifically proven to:

• Improve blood pressure
• Reduce symptoms of anxiety and depression
• Restore energy levels
• Reduce pain
• Relax muscles
• Lower stress-induced cortisol levels

The following are types of breathing techniques and what they used for.

1. Nadi Shodhana or Alternate Nostril Breathing

This type of breathing brings almost immediate relief to those who are suffering from anxiety, panic attacks, or when you’re feeling agitated.

It helps slow your heartbeat, lower your blood pressure, and calms down the central nervous system. Alternate nostril breathing is a good practice for general well being as well. And the more you practice, the easier it will be to use this type of yogic breath during times of stress.

Check out this video: Yoga Breathing | Alternate Nostril Breathing  https://youtu.be/8VwufJrUhic

2. Ujjayi or Ocean’s Breath

Ocean’s Breath is the most common form of breathing in yoga practices.

This form of yogic breathing has been shown to improve the quality of life in cancer patients, patients who suffer from severe depressive issues, and has even been shown in a few studies to help people who suffer from hypothyroidism by improving pulmonary function.

In yoga, breath is even more important than the actual poses. Here are some other names Ocean’s Breath may go by:

• Victorious breathing
• Snake breathing
• Whispering breath
• Snoring breath

Check out this video:  Ujjayi Breathing | Yoga with Adriene https://youtu.be/IQrsJ-yZWV8 

3. Shitali pranayama or cooling breath

This type of breathing is most effective in the warmer months when your body may need a little help cooling down.

Cooling breath, also known as “Taco Breath” after the curled tongue used to move the air, is known to:

• Quelch thirst and hunger
• Improve bad breath
• Reduce fatigue
• Reduce fevers
• Improve high blood pressure

When done properly, this type of yogic breathing directs heat away from the head, neck, and digestive system to help cool the body.

Check out this video:  Sheetali Pranayama | Cooling Breath https://youtu.be/JYHHskV-Rug

4. Sitkari pranayama or hissing breath

This type of yoga breath is another variation of cooling breath. The only difference is shitali pranayama is performed through a rolled tongue stuck out of the mouth, and sitkari pranayama is performed through clenched teeth.

During hissing breath, do not clench your teeth so tightly that it hurts your teeth or jaws. Teeth should be only just clenched.

Hissing breath is also another cooling breath and can be done in the heat of the day or any time when the body needs to be cooled down. It also reduces anxiety, anger, agitation, and calms the mind.

Check out this video: Sheetkari or Shitkari Pranayama (Hissing Breath) | How to Do Step by Step for Beginners with Benefits https://youtu.be/yWI09RUBxY0

5. Brahmari or humming breath

The name of this breath type is named after a black Indian bee.

If you have a hard time meditating or maintaining focus while you’re meditating, humming breath is very helpful, but it is also good to do before going to bed.

Brahmari pranayama releases cerebral tension and helps lower blood pressure, helping to relax your central nervous systems.

This type of breathing should not be done lying down. Always practice this breath sitting upright. It is also contraindicated in pregnant or menstruating women, and people who suffer with extremely high blood pressure, epilepsy, chest pain, or ear infection.

Check out this video: Learn the Humming Bee Breath Technique | Bhramari Pranayama | Yoga https://youtu.be/KkurfEQrg94

6. Bhastrika or bellows breath

If you’re wanting to lose weight, this type of yogic breathing might be useful to you!

Bellows breath is used to energize and awaken the body. It also may help boost digestion and increase metabolism. However, absolutely do not practice this type of breathing if you have cardiac issues, extremely high blood pressure, or a hernia (or previous issues with hernia).

Check out this video: What are the benefits of Bhastrika Pranayama or Bellows Breath https://youtu.be/etOOyuERTe4

7. Surya Bhedana or solar breath

The main purpose of the solar breath is to bring vital energy and life to the body, to revitalize it. This type of yogic breathing gives the sympathetic nervous system a boost and increases the efficiency of the digestive tract.

You will be bringing heat to the body through your inhale (on your right nostril) and cooling your body on the exhale out of your left nostril.

The whole digestive system is affected by this form of breathing, so it is best not to do it right after eating.

Check out this video: Surya Bhedana Pranayama With Jason Milne https://youtu.be/5WOydee6_3c

8. Chandra Bhedana or lunar breath

This yoga breath practice is just the opposite of how you perform the solar breath practice. The idea is to bring coolness to the body..

It is important not to do both breaths on the same day and only do twice a day, in the morning and evening.

Check out this video: Yoga Breathing Exercise for Anxiety | Chandra Bhedana https://youtu.be/Fs-04uIn48w

9. Active Yoga Breathing

This breathing will help you be more prepared to do the common Ocean’s Breath during almost any yoga practice.

It is the practice of breathing deeply, evenly, and consistently during physical activity, such as walking or bike riding. If walking, use 5-10 steps for your inhale and 5 to 10 steps to exhale. Doing this helps to calm your body and give you the benefits of deep breathing while also getting exercise.

Stay tuned for Yoga Benefits part 3 where we talk about meditation.

Did you know that yoga can increase strength, improve flexibility, and ease aches and pains?  There are many benefits that extend beyond your mat.

Why You Should Try Yoga

What is yoga, and why is it so popular? Yoga is a series of stretches and poses that you do with focus on breath. Yoga offers the powerful benefits of exercise and since yoga is gentle, it is available to any fitness level.

Yoga is a 5,000-year-old discipline from India. It was developed as a practice to unite the mind and body. There are many branches of yoga. All yoga styles can help balance your body, mind, and spirit, but they achieve it in various ways.

Some yoga styles are intense and vigorous while others are relaxing, restorative, and meditative. No matter which type you choose, yoga is a great way to stretch and strengthen your body, focus your mind, and relax your spirit.

Here are a few Benefits of Yoga

Yoga improves strength, balance, and flexibility.

Strong muscles do more than look good. They also protect us from conditions like arthritis and back pain. When you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you might build strength but at the expense of flexibility.

Improved flexibility is one of the first and most obvious benefits of yoga. During your first class, you probably won’t be able to touch your toes, never mind do a backbend. However, if you stick with it, you’ll notice a gradual loosening, and eventually, seemingly impossible poses will become possible. You’ll also probably notice that aches and pains start to disappear. That’s no coincidence. Tight hips can strain the knee joint due to improper alignment of the thigh and shinbones. Tight hamstrings can lead to a compression of the lumbar spine, which can cause back pain and inflexibility in muscles and connective tissue.

Slow movements and deep breathing increase blood flow and warm up muscles while holding a pose can build strength.

Try it: Tree Pose
Balance on one foot, while holding the other foot above or below the knee (but never on the knee). Try traditional tree pose with the hands in prayer at hearts center, overhead for extended tree pose, or out to the side to open the heart space.  Focus on one spot in front of you, while you balance for one minute. 

Yoga helps with back pain relief.

Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. Lower back gets tight, which happens more often than not after being glued to a work chair for hours on end. The practice helps to stretch and strengthen muscles that support the back and spine, such as the paraspinal muscles that help you bend your spine, the multifidus muscles that stabilize your vertebrae, and the transverse abdominis in the abdomen, which also helps stabilize your spine.

Try it: Cat / Cow pose. On all fours, feet hip width apart and hands shoulder width apart. Start with a neutral spine on the inhalation lift the chest, arch the back and lift the tailbone. On the exhalation, tuck the tail bone in, arch the back upwards and draw the chin towards the chest with the shoulders sloping forward. Repeat.

Yoga can ease arthritis symptoms.

Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis.  People with various types of arthritis who practice yoga can regularly reduce joint pain, improve joint flexibility and function. Many people turn to yoga as a way to exercise gently, reduce tension, and as an alternative or a compliment to physical therapy.

Check with your doctor first

Talk to your doctor about fitting exercise into your treatment plan. What types of exercises are best for you depends on your type of arthritis and which joints are involved? Your doctor or a physical therapist can work with you to find the exercise plan that gives you the most benefit with the least aggravation.

Helpful tip: Don’t be afraid to ask your Yoga teacher for alternatives, modifications, and safer options for your practice. Most postures can be modified to accommodate participants who are still in the process of building strength and range of motion for more advanced poses.

Yoga helps you sleep better

Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep.  Stimulation is good, but too much of it taxes the nervous system. Yoga can provide relief from the hustle and bustle of modern life because it forces you to slow down and focus on your breath. Practicing Yoga regularly means you’ll be less stressed, tired and will lead to a calmer more relaxed life.

Try It: Legs-Up-the-Wall Pose. Slide your tailbone against the wall and bring your legs up vertically. Feel free to use a cushion under the head for more comfortable position. LUTW posture is fabulous for increased blood circulation, lower blood pressure and easing of foot tension. Try this posture 3-5 minutes before falling asleep.

Yoga boosts metabolism

Metabolism consists of the chemical processes that create energy in the body and are regulated by the endocrine system. Yoga has a powerful, stimulating, and strengthening effect on the organs and can boost metabolism burning more calories. Twisting yoga postures massage abdominal organs, regulating their functions, improving local circulation, and cleansing them of toxins.

Along with the physical postures, breath techniques can help warm and energize the body, further boosting metabolism.

Practicing Sun Salutations will be especially helpful in boosting the body’s metabolism. Twisting poses, back bends, forward bends, and inversions are all used to stimulate the endocrine system.

Try it: Prayer Twist Standing with feet together sink the butt towards the heels. Tip the torso forward about 45 degrees. While keeping the spine long. Brings the hands to heart s center, bring the navel to the spine and twist the right elbow to left thigh. At this point focus on starting straight ahead or turning your gaze upwards.

Yoga helps you manage stress.

We all have day to day stress and most of us find it hard to find outlets to help us with that stress. Do you ever notice yourself holding the telephone or a steering wheel with a death grip or scrunching your face when staring at a computer screen? These unconscious habits can lead to chronic muscle tension and fatigue which can increase stress and worsen your mood. As you practice yoga, you notice where you hold tension: It might be in your tongue, eyes, or the muscles of your face and neck. If you simply tune in, you may be able to find your tension spot and let it go.

Yoga can help reduce stress because it promotes relaxation, which is the natural opposite of stress. You don't have to wait to feel stressed out to do yoga, and you shouldn't!

Try it: Meditation. You don’t need to be a Yoga guru to meditate. Find a quiet space preferably in the morning or before you go to bed, a void of distractions where you simply close your eyes and breath. Some people like to play nature sounds in the background or use one of the many guided meditations offered on the web. Stay tuned for upcoming meditation tips.

Namaste from all of us at KG Group!