Yoga & Fitness

How to Hero Pose

Virasana (Hero Pose) is a simple, seated posture. Virasana is Sanskrit word means Hero Pose. It is an
excellent meditating and wonderful pose for our knees to stay healthy and mobile. This pose is also
helpful to increase the flexibility of our legs by stretching the feet, ankles, thighs, and knees. In Sanskrit,
“Vira” means hero, chief, man or warrior; and “Asana” means pose, sit or posture. Thus the English term
is “Hero Pose” (Virasana). Many of us have confusion about the Vajrasana Pose (thunderbolt or diamond
pose) and Virasana Pose (Hero Pose) as both slightly seems same but has a different. In Vajrasana, our
feet touch each other; there is no gap between our feet. However, in Virasana, there is a gap between
our feet and our hip is placed in between our toes.
Please note that if you have had an ankle or knee injury, you should avoid Hero Pose.
Here’s the step-by- step guide for doing the Hero Pose.
Step 1

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 Start by kneeling on floor or mat with your thighs perpendicular to the yoga mat or floor.
 Keep the top of your feet flatly on the floor or mat. Bring your inner knees closer together and
put your buttock on your heels.
 If you feel any strain and uncomfortable in your knees, keep a block or rolled blanket
underneath your seat or you can go back to the first stage of this pose.

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 Keep your hands on your thighs and relax. If you feel the knees, ankles, and shins are flexible
and open enough, take attempt to move deeper into the pose by placing your feet separating.
 Then make your feet separately, slightly wider than your hips. Keep the feet in line with the

Step 2

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 Now, bring your palms on the ground behind yourself. Put your palms straight under your
 Push your shoulder blades towards each other, allowing your hands to firm better on the
ground. Keep your fingers pointed to your front.
 Keep your head neutral. Gaze on a point that doesn’t require your head movement.
 Push your back to your belly. As your body bends, you’ll feel the stretch of your thigh muscles.
 Keep breathing normally. Relax your feet on the ground.

Step 3

 Gently bend your elbows and put them on the ground. Bring your palms together and make an
interlocking finger squeeze. Your palms should be directly under your spine and lower back.
 Bring your elbows under your shoulders. Your hand will be looking like an “L” from your
 Put your body weight on your elbows. Share equal weight while you bring your upper body
more downwards. You’ll feel more stretch in your thigh muscles.
Step 4

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 Gently move your hands from your backside. Bring them on both sides of your body.
 Lie down on the ground on your back. Rest your head on the ground. Feel the full stretch of your
thigh muscles.
 With your hands, make a grip on your ankles. You can pull your legs to stretch further.
 Push your torso upwards. Tighten your abdominal muscles.
 Breathe gently and softly.
You’re in Hero Pose. Hold the pose for 1-2 minutes. If you feel comfortable, you can hold longer.
To release, lie down on the ground and bring your back straight. The heels should be touching the
ground and your legs relaxing, like “Shavasana”, also known as Corpse Pose.
You can modify the pose according to your comfort and personal choice. If you’re a beginner or not
flexible enough to lie down properly, you can use support like a pillow, bolster or folded blankets. Use
the necessary height to make you reasonably comfortable in the pose.

For releasing your groins, you can put some weight around the creases of your top thighs, the place
where the join with front pelvis is. It’s recommended to use a sandbag and increase the weight gradually
over time.

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Benefits of Hero Pose
There are numerous benefits of this yoga pose. This pose involves so many body parts in every step,
making it an ideal yoga pose for both physical and mental benefits.

Some of the benefits include –

  •  Improved flexibility in your hips, legs, and knees
  •  Brings hips, legs, and knees in a perfect alignment
  •  Widens the hips
  •  Stretches the spine
  •  Strengthen your lower back and related muscles
  •  Relaxes tired legs
  •  Digestive improvement
  •  Improving strength of arches

Hero Pose can be a great component for your everyday lifestyle. With all the flexibility, strength and
improvements, you’ll be able to enjoy your life better than ever. Have fun with Hero pose and learning
about your body!

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5 Hamstrings Yoga Stretches

Hamstrings are one of the most important muscles of our entire body that allows powerful legs and helps us walk smoothly. Hamstring consists of 3 main muscles that cover from the sit-bones to the knees. They help you bend your knees and run fast. A strong and flexible hamstring is very important for having a better physical fitness.

With all these yoga postures, you can easily strengthen your hamstrings and enjoy its awesome flexibility.

  1. Gate Pose

Gate Pose

  • First of all, kneel down on the floor. Your legs and bottom should be straight up to your hips. Put your inner knees together. Keep your thighs to the ground perpendicular.
  • Then, stretch your right legs directly out to the side. Put your toes towards your right side while your kneecap points to the ceiling. Move your pelvis a little bit to the right. While keeping your legs straight, try to touch the bottom of your right foot.
  • Inhale and stretch your arms out to your sides parallel to the floor, keep up the arms at shoulder height and put your palms towards the floor.
  • Relax your right arm alongside your right thigh, ankle, and shin. Turn your left hand up and stretch it upwards to the ceiling.
  • Put your left hand over your head towards the right. Your biceps will rest on your left ear. Move your head facing towards the ceiling. Continue moving your left hip to the front and move your torso up from the ground.

Stay 1-2 minutes in the pose. For releasing the post, pull your left arm to draw your torso upside and keep your arms stretched. Afterwards, lower your arms and move your right knee next to your left to regain balance. Afterwards, push your right knee towards your left while lowering your arms for regaining balance. You can do the same pose on the opposite side.

Gate pose is effective to stretch both sides of your body – hips to the finger. It also builds core strength, stimulates digestion, and increases the flexibility of the spine, circulation, and respiration.

     2.Triangle Pose

Triangle Pose

  • Stand on your feet, keeping them wide apart about 3 feet. Put your right toes towards your right wall and your left toes inwardly a little bit. As you inhale, push your left hips to your left while sliding both of your arms to the right, aligning parallel to the floor.
  • As you exhale, start moving your arms only. Elevate your left arm while putting your right hand on the right leg. Keep your palms forward.
  • Push with your feet while pulling up your knee caps. Keep your legs be strong. Touch the fingertips away from each other while your arms along with your shoulder create a straight line up-to-bottom, like the picture.

In the state, hold on for 5-10 breaths. Depending on your stamina and flexibility, you can hold longer. After that, release the pose by returning into a 5 pointed stars position. Continue the same steps on the other side.

This pose engages all the parts of your body. It stretches your hamstrings, reinforces the core, releases the hips and shoulders and most of all, and stretches your legs.

      3.Intense Sliding Stretch

           Pose – 1      

    Pose – 2


  • Starting from the Mountain Pose, step your left foot back, making a V like shape with 45° angles. Both of your legs should be straight.
  • As you exhale, make sure that your feet stick to the ground. As you inhale, widen your toes, allowing your legs to be activated. Keep your legs strong and as you exhale, move the tops of your thighs backward while widening your sitting bones apart.
  • Move your right hip backward while your left hip forward. As you exhale, stretch your legs further through your bones.
  • With an inhalation, pull your chest up. As you exhale, stretch your spine by bending your body from your hips. Put your hands on the both sides of your right leg. If you want a better stretch, you can bend your elbows to reach the deeper bend.

Hold the pose for several breaths, maintaining the stretch of your spine and your hamstrings. To return back to normal, step forward with your right leg into Standing Forward Bend. Then, continue the steps on your left side.

If you feel too much pressure on your hamstrings, you can follow the “Pose – 1” to get accumulated with the pose. This pose with strengthens your hamstring while making it loose for more flexibility.

       4.Head to Knee Forward Fold

Head to Knee Forward Fold

  • After sitting on the floor, extend your legs to your front. Inhale and bend your left leg, bring your left foot to the inside of your right thigh and keep your left knee on the floor.
  • Keep your right leg in the center and put the toes pointing to the ceiling. While keeping your spine long, move your torso putting your chest and navel. Line up with the center of your right leg. Stretch both of your hands to a side of your right leg. Exhale and fold your torso forward, rest your hands on either side of your right leg, keeping your elbow up and off the floor.
  • Bend your torso forward as much you can, let your lower belly touch the thing first, then your chest and lastly, your nose and head.

Stay in the pose for 1-3 minutes and come up with an inhalation. Hold for about 30-60 seconds. To release the pose, draw your tailbone towards the ground as you inhale and lift your torso. Extend your left leg and repeat the instructions on the opposite side.

With regular practice, this pose your groins and hamstrings will loosen up. One thing keeps in mind, never force yourself in the pose.

      5. Reclining Hamstring Stretch

                          Reclining Hamstring Stretch

  • Lie down on your backs while keeping your legs relaxed and straight and arms relaxing on your sides. Just breathe normally.
  • Raise your right leg as high as you can while keeping your pelvis straight on the ground. Let your leg move straight towards your head as much as possible. Relax your foot to stretch your calf muscles as well.
  • Use a yoga strap or a towel on your foot. With the strap, pull your leg further towards your head. When you’re likely to reach your limit, hold for about 10-20 seconds.

After the pose, just release your leg, let it relax on the ground. Start again with your leg.

This is extremely helpful for your hamstrings. It’ll increase the flexibility while making it stronger, allowing fewer chances of getting injuries and muscle pulls.

Thank you,

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linseed in your dishes

Tips to Use Linseed in Your Dishes

Linseed is a magical health food that we hear a lot about but don’t always know what to do with. Do you eat linseed? They’re very high in omega-3 fatty acids, and they also have a deliciously nutty and toasty flavor

There are two sorts of linseed: golden yellow and a russet brown. Both have the same nutritional value. linseed are also a superb source of magnesium, manganese, and thiamin and a good source of selenium. linseed also contain gamma-tocopherol, a form of the antioxidant vitamin E.

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Linseed –

Experts and nutritionists recommend a tablespoon of linseed a day to meet your necessary, daily nutritional requirement. However, you need to be observed the way you consume linseed. linseed are brown in color and come with a hard, crunchy covering. There are many ways you can eat linseed The important thing to do is to be creative and experiment with how to eat linseed and what you like.

While I eat my linseed with barley like a cereal, my son prefers it in yogurt or juice. 
We also like to bake with it! You can try different ways to discover what are your and your family’s favorite ways to eat linseed
Linseed goes rancid extremely quickly; they can go bad in as little as a week, so be sure to store them in the refrigerator. Linseed needs to be lightly ground to remove their hard hulls before eating. Grind them in batches of 3-4 tablespoons in a coffee or spice grinder before adding them to any of the foods below.

Linseed –

In cereal – One of the best ways to eat linseed is for breakfast. Try them in one of these cereals, or in homemade granola.

In homemade granola bars – Ever made your own granola bars? No? Try these, and add some linseed for a nutty flavor.

On yogurt – linseed gives nutty texture and flavor to a lunchtime bowl of yogurt, with fruit.

On oatmeal – This is so delicious; sprinkle linseed in your homemade oatmeal for a little extra texture and flavor.

As an egg substitute – linseed mixed with water can also be used as a vegan egg substitute in baking. linseed is a great source of fiber, which is beneficial for digestive health and can also help lower cholesterol.

Soups and stews– linseed high in fiber, protein and iron and is a great addition to any hearty winter soup or stew.

Add when baking–  linseed is a perfect addition to baked dishes adding nutritional benefits and texture that you will enjoy.

Green Mango Smoothie Recipe.

Something for the kids– Finally, why not use linseed when cooking with and for your kids.  Mix linseed with flour and egg and coat chicken or cod strips to make tasty goujons for dinnertime.  You can also add to a sponge mixture for tasty yet healthy dessert.  Top with your own homemade linseed inspired ice-cream – something your children will enjoy making and eating.  The protein power of linseed and the support it gives to growing and maintaining healthy bones and muscle is great for your child’s development!

Thank you for reading OiB, wishing you all a lovely day.

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linseed in your dishes

Yoga helps you free your mind | OrganicIsBeautiful

Yoga for Beginners

It was a beautiful morning when I realized that there should be a proper guidance for the beginners in Yoga.  Typically, most of the people have doubt on yoga – how to, when to, etc. I think of writing a good article every time I get the query on the tips, tricks, and advice for beginners interested in Yoga. Now the time has come and one of such enthusiasts came and asked me on how to start the practice. I too felt interested since it was my long time wish to record the advice.

Yoga in my daily life | OrganicIsBeautiful
Yoga in my daily life | OrganicIsBeautiful

As a prelude to the whole concept of yoga, I just started with some history and how it was perceived in ancient times. She seemed curious to listen to me. Over millions of years, the practice of yoga has been established as one of the best means to lead peaceful and harmonious life. That said, I would say, it is a lifestyle. It is not meant only for one-time duration alone. Millions of people across the globe started practicing yoga as part of everyday routine from time immemorial. It is seen as part and parcel of everyday life. Even if you look at it as some holistic exercise for the body, it is perfectly fine. The reason is that for a common lady like you, yoga practice can start with practicing of asanas. The practice of yoga essentially means an everyday practice of asanas, kriyas, and mudras for advanced practitioners, that too for some amount of time. But as a beginner, you need to practice only for 30 to 40 minutes every day. There is always a doubt and confusion among the youth like you, whether the practice of yoga can you too much into religious practice or spiritual practice. You have to understand that it is fully a misconception. Both spirituality, religious thoughts, and similar activities are completely different from the objective of yoga practice.

As a beginner in yoga practice, your focus should be on the following points:

  • The quality of practice and the punctuality of maintaining the time.
  • Perhaps you may be able to do only two or three asanas in short time. Even then, it is important that it is practiced properly as per the instructions.
  • A focused spending of 30 minutes at a stretch for practicing yoga with fully concentrated mind benefits much more than spending too much time without a good focus.
  • Your punctuality in practice time helps to build up confidence and concentration in all your actions throughout the day.
Stronger Back with 5 Yoga Stretches to Know.
Stronger Back with 5 Yoga Stretches to Know | OrganicIsBeautiful

Choosing time and place:

Early morning hours are the best recommended time for practicing yoga. This time is the best because, mind is fresh, body is free after a long rest. Make sure that the bowels are evacuated before practicing asanas. While choosing a place for practice, select a place where there is no sound or air pollution, there is a free flow of air and the atmosphere is natural. It helps a lot for the mind to be focused on the body movements. If you choose to do it in the evenings, it is better after 5:00, but before 7:00. And, mind you, don’t take heavy meals or food before doing yoga. 4 hours is the recommended time interval after food intake for doing asanas.

Not how much time you spend, what you did.

As a beginner in yoga practice, one factor is important: don’t give due importance for the time you spend. Focus on the asanas you practice. Concentrate on the body movements and breath. Don’t put strain to complete the position of asana. For most of the asanas, you may not be able to reach 100% perfection in the beginning. But 50% is more than enough to instill confidence and get the taste of the benefits of practice.

Don’t practice on the bare floor. Use a yoga mat or a good carpet. Make sure that while doing standing asanas, your legs doesn’t slip. Wear loose clothes, preferably sleeveless and shorts.

Start with simple asanas you feel is comfortable. Here are some indications:

  • Asanas are either forward bending, backward bending or twisting.
  • While bending forward, exhale and while bending backward, inhale.
  • Asanas are practiced wither by standing, sitting or on the knees.
  • The final posture may not be perfect in the initial stages of practice.

Have you done yoga before? 🙂 I hope you liked my post!

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A Touch of Yoga.

Happy August Everyone!

What’s new on OiB today?

Well, I am Ashley, I like hugs, brunch and yoga. Yes, you can call me a Happy Yogi.

Hence my blog name that my husband and I picked: WILD YOGI. I know what you may think, its quite straighforward, right? I agree. My entire life is about simplicity and this is why I love Yoga and what it brings to me.

You may wonder what I am doing here on OiB? Click here for how Sabrina and I decided to rock the world together.

Here is my journey, pick what you like and make it yours. Yoga is all about self-love.


I love living life fully. You will agree with me when I say that we live in a fast paced world. We are in constant contact with technology and becoming less in contact with where we came from. Earth. Big Hug Mother Earth  ♥ (Told you I am a hugger ;p )

Some questions we all asked ourself at some point:

  • How can we keep ourselves in moderation?
  • How can we keep in constant contact with our minds, our morals?

Sharing today OiB an introspection on how to keep positive thinking up everyday & to stay alert and graceful.

I though I had it figured it out till…

To be painfully honest, I really didn’t care about anything outside my little bubble. I was more concerned with followers, having the latest thing, and showing it off rather than important issues like American gun violence or global warming. I devoutly care about these things now and would not go back. My mind was simply cluttered. How did I get to that mindset, though? If you can open your mind to more than just your Facebook, it can be easy.

 Lesson #1: Rise. Pee. Meditate

Every morning I wake up to the same morning ritual. When I wake, I take care of my body so nothing is bugging me through my morning meditation. Nothing is distracting me from creating my day.

Absolutely nothing.

I love to sit on the bed and snuggle in my warm blanket. Usually, my husband doesn’t wake as early as I do so I try to keep really quiet.When I’m settling down with my breathe, I imagine the sound of my breathe as ocean waves. The sound of waves crashing in and then going back out to sea. I connect a lot with the ocean so this is the easiest way for me to zen.
Your intent for the day can be anything you want it to be. For the longest time my mantra, intention, my vibe was really simple.

‘I am grateful to be alive today.’

I said that to myself for weeks. It’s not the most inspiring message, but at the time, it was all I had, all I needed at the time. And it slowly grew from there. I started really concentrating on the meditation.

‘Meditation changed my perspective.’

I started to see that just having a roof over my head was a really good thing. Some people do not have shelter or food to eat everyday or a car to drive to work. I have these things. I don’t have much but I’m thankful for every hour worked of my life to get those things.

Meditation led me to these realizations. Mindfulness. 

Yoga in my daily life | OrganicIsBeautiful
Yoga in my daily life | OrganicIsBeautiful

Lesson #2: Blood Opposition, The Key to My Morning routine.

After I’ve completed my mantra for the day, I wake my body up with yoga. I always feel so much better when I do some yoga in the morning versus not doing any.

My head is clearer, less tired, more alert.

Can’t we all use a little more of that? Here are just a few yoga poses in my morning routine. Remember this is just a guide. I hope you can take these poses and create a wonderful morning ritual uniquely altered for yourself.

The body has been at rest and a standing forward fold feels extremely nice on the back and legs. It is a slow, gentle way to wake the resting body.

Blood rushes from the center of the body to the extremities causing your heart to beat faster which, in turn, pumps more fresh, oxygenated blood throughout your body. The oxygenation in the blood refreshes your sleepy cells. Experiment on yourself. See how you feel after a few deep, juicy breathes in and slows rise up. Be sure to roll through each vertebrae.

NOTE: Don’t rise too quickly as it can make you very dizzy.

Lesson #3: Always Take the Time

How do you feel? Do you feel more alert?

Downward Dog feels great on the feet, stretches the back legs, strengthens the tummy and opens the back.
Warrior One Variation gives the upwards blood flow, strengthens the legs, opens the heart and stretches the shoulders.

2I save the best pose for last! Side Plank! I love seeing my body change. I use to not be able to lift my leg but yoga helped me build the strength to master side plank!


Finish with a gentle Extended Child’s Pose. I let my body cool down and say thanks to my mat.


I hope this gives you some inspiration to come up with your own mindful morning. I hope you can create your own mindful intents and change the world!

Wild Yogi.

I’m Ashley, Texan Yogi + Blogger at WildYogiOfficial. And this is my Guest Post on OiB today.

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