How to Perform This Yoga Circuit
Duration: 30–45 minutes
Structure: Flow through each pose in sequence, holding each for 30–60 seconds or performing 5-10 slow reps where applicable.
Breathing: Maintain deep diaphragmatic breathing (inhale through the nose, exhale through the mouth/nose).
Repetitions: Complete 1-3 rounds depending on time and fitness level.
Repeat 3-5 rounds to fully warm up.
3. Deep Core & Neck Activation: Bird-Dog to Plank Flow
(Targets: Core, lower back, neck control, and hip mobility)
Start in Tabletop Position (hands under shoulders, knees under hips).
Inhale – Extend your right arm forward and left leg back (Bird-Dog).
Exhale – Draw elbow to knee under your belly, rounding your spine.
Repeat 5-10 reps per side, then switch.
Transition to Forearm Plank (hold for 30-60 sec).
Keep the head aligned with the spine or gently tuck the chin to lengthen the back of the neck.
4. Warrior Flow with Side Bends & Neck Rotation
(Targets: Legs, hips, shoulders, obliques, and cervical spine mobility)
Step into Warrior I (Virabhadrasana I), right foot forward, arms overhead.
Inhale – Lengthen your spine.
Exhale – Lean to the left, side bending to open the ribs.
Inhale – Return to center.
Exhale – Lean to the right.
After each side bend, rotate the neck toward the arm overhead to encourage cervical mobility.
Happy National Purebred Dog Day!
Have you ever wondered about the origins of the famous “Three Wise Monkeys” proverb? This timeless tale, originating from Japan, carries a profound message that resonates across cultures and generations.
The Tale of the Three Wise Monkeys
The story begins with a venerable wise monkey elder who lived in a lush forest. Known for his wisdom and compassion, he gathered three young monkeys under his tutelage. These monkeys, named Mizaru, Kikazaru, and Iwazaru, were eager to learn from their wise elder.
One day, as they played amidst the towering trees, the elder noticed a group of humans passing through the forest. Curious about the humans and their ways, the monkeys observed them closely. They saw the humans engaged in various activities—some were kind and gentle, others were harsh and quarrelsome.
Intrigued by what they saw, the elder gathered the young monkeys around him. With a gentle smile, he imparted a lesson that would become their guiding principle.
“Monkeys,” he began, “we must strive to live in harmony with each other and with the world around us. But remember this: observe no evil, speak no evil, hear no evil.”
With these words, he explained to them the significance of their actions. Mizaru, covering his eyes, symbolized the importance of not witnessing evil deeds. Kikazaru, covering his ears, emphasized the virtue of not hearing harmful words or gossip. Iwazaru, covering his mouth, highlighted the wisdom in refraining from speaking ill or spreading negativity.
Symbolism and Legacy
The story of the Three Wise Monkeys embodies a timeless moral lesson: the power of perception and action in shaping our interactions and relationships. Through their simple gestures, Mizaru, Kikazaru, and Iwazaru teach us the value of mindfulness and ethical conduct.
Over centuries, this tale has transcended its origins, becoming a globally recognized symbol of wisdom, restraint, and moral integrity. The Three Wise Monkeys remind us of the profound impact our actions and words can have on others and ourselves.
Conclusion
Next time you encounter the phrase “see no evil, hear no evil, speak no evil,” remember the story of the Three Wise Monkeys and the wisdom it imparts. It encourages us to strive for goodness, kindness, and understanding in our daily lives, leaving a legacy of moral clarity and harmony for generations to come.
Now, armed with the story behind the proverb, you can appreciate its rich cultural heritage and timeless relevance.
