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Published on June 20, 2018

6 Compelling Reasons to Try Couples Yoga (And the Best Poses to Try)

6 Compelling Reasons to Try Couples Yoga (And the Best Poses to Try)

Yoga is an integrated exercise that includes training both body and mind. In addition to contemplation, its techniques are numerous including relaxation and physical movements. Yet couples yoga is unique in its nature and reasons. It has its own compelling reasons that make it both necessary and fun.

Sometimes intimate couples’ relationship undergoes some kind of ups and downs that make it in need of more bonding and excitement. Experts and practitioners in the field confirm that practicing couples yoga would be an effective treatment.

Kristin Buettner (2016) states that in such a case, the calming, harmonizing practice of yoga would be a fabulous escape from stressors of daily life. She states also that it could increase the couples’ relationship ability to be more flexible, more intimate, and stronger.

The most compelling reasons to try couples yoga

There are numerous reasons why practicing yoga should be part and parcel of couples’ daily routine. Yet there are some more compelling reasons:

1. Build emotional support

In any pose you may do, you will rely, entirely or partially, on your partner. You won’t be trying doing your exercise depending just on yourself. You both will feel you need each other more. You both will feel to what extent you can assist each other to achieve a shared aim.

In all poses, you will also feel that you have to relinquish control to your partner. You will let her/him choose relying on you for doing some movements. This experience helps you find out each other’s new talents and powers. It also lets you discover your limitations and work together for expanding them.

You need to support your emotional relationship. So you will find that practicing couples yoga as a daily routine is a most compelling reason for clinging to it.

2. Enhance intimacy and sex life

A study performed by Loyola University Health System in 2013 showed that partner yoga could help couples who are suffering from sex dysfunction. There is a pattern of yoga that includes massage, breathing exercises and reciprocally beneficial poses. Couples can do such exercises to build confidence, intimacy and better sexual intercourses.

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Sometimes couples experience resentment due to either log-term relationship or the same daily boring routine. Such feeling will inevitably lead to resentment. In this case, practicing partner yoga could be more effectual.

3. Reduce stress and anxiety

It is well known that yoga reduces stress and delimits anxiety. Partner yoga, on the other hand, can do the same for both partners, and what is more is that it can augment peace of mind.

Being in a relationship with a partner could add more responsibility. Much research proves that responsibility is one significant factor that causes stress. Such personal relationship can also result in anxiety. Even partners’ day-to-day living may cause excessive anxiety that could have a negative influence on their relationship.

Couples yoga practice can help partners stay calm and relaxed in the midst of daily life. It also helps couples face the events that afflict them with a sense of discomfort and anxiety.

4. Eliminate egotism and pride

One of the most devastative factors of intimate relationship is egotism. Those who suffer egotism are always narcissistic and overwhelmed by destructive pride. When one of the partners is egotistic, there would be no sort of communication or understanding.

Even sexual wellness specialists state that egotism and pride are factors which affect intimacy negatively. Doing partners’ yoga exercises are crucial in this case. They help couples depend on each other’s effort. They also teach them how to accept each other with their differences and drawbacks.

Couples yoga will help couples strengthen their relationship spiritually, emotionally and sentimentally.

5. Create opportunities to spend time together

Partner yoga helps partners how to give and take. Nowadays people are too busy to get time to spend with their partners. Such instances would deprive one of them of having enough time with the other. Therefore, distance might takes place, which creates frustration and boredom.

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Hence, both partners should create shared moments during which they can get together and enjoy their relationship. Yoga is the most suitable way that can offer them such opportunity. Each one can bear the other’s heavy loads by sharing the exercises moments. Every one of them will rely on the other and give him/her the best chance to receive their weight.

6. Offer a touch of warmth and affection

Warmth and affection could slip away in the wade of life preoccupations. This, of course, could lead to a cold and dull relationship.

Experts and specialists confirm that touch is an integral part of partner yoga. This integral part can heighten the partners’ desire towards getting into more poses that give them the feeling of warmth and affection.

One physical touch during the shared exercises can ignite feelings of love and adoration. Such touch could augment their awareness of each other and their hearts will beat with passion.

The best yoga poses to bring partners closer

It is a wonderful experience when you practice yoga with your partner. It is even more wonderful when you both create new postures depending on each other’s thoughts and innovative ideas. Love and adoration do wonder when couples create effective yoga postures.

Partners can use their body weight, hands, legs and even eyes to help each other form the most suitable posture. It is all about co-operative work that infuses affection and willpower in themselves. If your partner is romantic, try the following best poses that can inflame his/her love and romance:

1. Partner double tree

    In this exercise, you will delicately lean on your partner a bit and try to make the figure of a double tree.

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    1. Stand side by side making a tree pose.
    2. Looking at the same direction (to the forward), place your right foot against the inside of the left thigh.
    3. Place your inside arm around each other’s waist.
    4. Lift the outside arm up.
    5. Place all your weight on the inside leg.
    6. Try to make your outside foot touch your ankle, thigh or calf.
    7. Then, you can complete the pose either ways:
      – Bring your arm across the front and press your palm gently against your partner’s; or
      – Touch each other’s hand overhead so as to create an arch.
    8. Stand still and count for 15 to 20 seconds or breaths. Afterwards, try to switch side and do the same.

    2. Downward double dog

      This pose might seem difficult to you but it’s very easy. It will give you both the feeling of modesty and closeness. After repeating it for several times, your partner will feel very close to you. And there will be no more pride.

      1. Tell your partner to lie on arms and legs. Legs are straightened letting the area of the hips (buttocks) higher than the arms, and head down.
      2. Do the same placing your legs and feet on your partner’s buttocks, forwarding your heat downwards.
      3. Take deep breaths in intervals as long as you can.
      4. Try not to speak a word during the session.
      5. After 10 to 20 seconds, exchange the roles.
      6. Repeat exchanging the roles for four or five times, or until you feel satisfied.

      3. Back to back pose

        With this pose, both partners exert the same effort without any trouble. After doing such exercise, you will feel much refreshed. You will also feel better blood circulation.

        1. Sit down back-to-back with your partner doing the same so that your spines are both quite aligned.
        2. Twist you torsos to the right, putting your left hands on the right knees and the right hand on the partner’s left knee. This is to help yourselves stretch well.
        3. Get back to the center and raise your hands up.
        4. Loop your hands together, pressing your elbows against each other.
        5. One of you can lean forward, stretching the area between shoulders.
        6. Keep such pose for about 5 to 10 breaths, then exchange roles.
        7. Place your feet hip-width apart out.
        8. Hook inner elbows and try to stand up.
        9. Repeat sitting down and standing up for 3 to 4 times.

        4. Partner camel

          It is the most wonderful sensation when you feel deep affection and getting closer to you partner. Such sensation can be more overwhelming when you both do yoga like one hand in one glove. Be ready to do an amazing co-operative exercise that will make you live in a dreamful world; it is partner camel couple yoga.

          1. Facing each other, kneel and grab each other’s forearms.
          2. Push your hips forward.
          3. Push your chests and heads backward, and lean back.
          4. While leaning back, grasp you partner’s forearm firmly so as to keep balance.
          5. With the other free hands, catch you ankles and try to put all weight on them.
          6. Repeat the same pose on the other side, using the free forearms.
          7. Take some moments to do this interesting exercise. Repeating it once or twice a week will help you restore your warm connection.

          5. Temple pose

            Either do it as a stand-alone exercise or as a ring of an exercise program chain, temple pose is amazing. Here is how to do it together:

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            1. Stand straight facing each other.
            2. Take a space about 3 feet from each other.
            3. Lean forward while taking a deep breath.
            4. With you arms, try to reach your partner’s arms.
            5. Get your elbows to touch, and grasp each other’s hand firmly.
            6. Let your elbows and forearms rest against your partner’s.
            7. Place your chest and faces against the ground.
            8. Stay still for about 10 breaths.
            9. Step forward while releasing each one’s hands, and let your arms down.
            10. Take a deep breath and hold it for 5 seconds.

            If you would like to repeat this exercises again, you may feel much enjoyment. It is quite entertaining. Try it now!

            6. Boat pose

              A breathtaking body posture that can fill partners’ hearts with joy and feeling of passion in this body pose. Try it once and you can’t do yoga without it. It could offer you more relaxation and calmness.

              1. Sit on a mat facing each other.
              2. Take a suitable distance from each other.
              3. Bend your hip joints as much as you can.
              4. Let you feet touch your partner’s.
              5. Let your toes touch firmly.
              6. Hold each other’s hands.
              7. Keep your back straight, and chest extended.

              You should know that this exercise needs some more effort and strength. So, it is not recommended for elderly people. Yet, it can rejuvenate your body refreshment and vitality. It also implants the tendency to loyalty and dedication into your hearts.

              7. Forward and back bend

                This exercise requires you to have strong and much flexible bodies. If you doubt this, please do not try it. In spite of this, it is entirely considered as one of the most important and effective couple yoga exercises. Each movement in this exercises requires you and your partner to do well in helping each other. Once you have done it perfectly, you will feel more love and adoration hit your hearts gently with their magic stick!

                1. Sit back to back.
                2. Place your legs away in front of you.
                3. Bend forward while your legs are straight, and spread your arms forward.
                4. Let your partner stand up and begin to lean backward on your body, extending legsbr and feet facing flour .
                5. Switch and let your partner sit bending forward.
                6. Do as your partner has done with you before.

                There are many reasons why couples yoga is so compelling. To keep your love life vivid and full of refreshment, try to practice some of the above partner yoga exercises on a regular basis!

                Featured photo credit: Pexels via pexels.com

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                Deep Shikha

                A passionate health blogger and founder of Healthifying World

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                Published on November 14, 2018

                Why You Suffer from Constant Fatigue and How to Deal with It

                Why You Suffer from Constant Fatigue and How to Deal with It

                With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

                For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

                In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

                Why Am I Feeling Fatigued?

                Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

                It can affect anyone, and most adults will experience fatigue at some point in their life. 

                For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

                Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

                Symptoms of Fatigue

                Fatigue can cause a vast range of physical, mental and emotional symptoms including:

                • chronic tiredness, exhaustion or sleepiness
                • mental blocks
                • lack of motivation
                • headache
                • dizziness
                • muscle weakness
                • slowed reflexes and responses
                • impaired decision-making and judgement
                • moodiness, such as irritability
                • impaired hand-to-eye coordination
                • reduced immune system function
                • blurry vision
                • short-term memory problems
                • poor concentration
                • reduced ability to pay attention to the situation at hand

                Causes of Fatigue

                The wide range of causes that can trigger fatigue include:

                • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
                • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
                • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
                • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

                Fatigue can also be caused by a number of factors working in combination.

                Medical Causes of Fatigue

                If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

                Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

                Anemia

                Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

                Having anemia may make you feel tired and weak.

                There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

                Chronic Fatigue Syndrome (CFS)

                Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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                This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

                Diabetes

                Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

                Sleep Apnea

                Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

                Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

                Thyroid disease

                An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

                Common lifestyle factors that can cause fatigue include:

                • Lack of sleep
                • Too much sleep 
                • Alcohol and drugs 
                • Sleep disturbances 
                • Lack of regular exercise and sedentary behaviour 
                • Poor diet 

                Common workplace issues that can cause fatigue include:

                • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
                • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
                • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
                • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

                Psychological Causes of Fatigue

                Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

                • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
                • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
                • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

                How to Tackle Constant Fatigue

                Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

                1. Tell The Truth

                Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

                To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

                Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

                The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

                One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

                • How you feel
                • What time of day it is
                • What may have contributed to your fatigue
                • How your mind and body reacts

                This analysis may help you identify, understand and then eliminate very specific causes.

                2. Reduce Your Commitments

                When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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                If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

                When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

                Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

                3. Get Clear On Your Priorities

                If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

                Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

                If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

                Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

                Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

                4. Express More Gratitude

                Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

                It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

                Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

                5. Focus On Yourself

                Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

                There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

                But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

                We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

                6. Set Aside Rest and Recovery Time

                Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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                Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

                The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

                Can you free yourself up completely from work and personal obligations to just rest and recover?

                7. Take a Power Nap

                When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

                Napping can improve learning, memory and boost your energy levels quickly.

                This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

                8. Take More Exercise

                The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

                Find something that fits into your life, be that walking, going to the gym, running or swimming. 

                The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

                You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

                9. Get More Quality Sleep

                To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

                Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

                My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

                10. Improve Your Diet

                Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

                Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

                On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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                To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

                Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

                Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

                11. Manage Your Stress Levels

                Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

                When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

                Identifying the causes of stress and then tackling the problems should be a priority. 

                My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

                12. Get Hydrated

                Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

                Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

                If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

                The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

                The Bottom Line

                These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

                If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

                Featured photo credit: Annie Spratt via unsplash.com

                Reference

                [1]Oxford English Dictionary: Definition of fatigue
                [2]NHS Choices: 10 Reasons for feeling tired
                [3]Verywellhealth: What is chronic fatigue syndrome
                [4]Everyday Health: Why does type 2 diabetes make you feel tired
                [5]Mayo Clinic: Sleep apnea
                [6]Harvard Health: The lowdown on thyroid slowdown

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