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Les recomiendo las siguientes poses para adquirir fuerza en los brazos.

1. Bakasana bakasana


2. Adho Mukha Svanasana  

3. Chaturanga Dandasana  

 4. Vasisthasana  Vasisthasana


5. Urdhva Dhanurasana  Urdhva


6. Urdhva Mukha Svanasana  UpDog


7. Purvottanasana  staff pose

Generalmente no nos damos cuenta de la tensión que cargamos en nuestro cuello, espalda y hombros. Estamos acostumbrados a mantener una mala postura con los hombros hacia arriba, espalda encorvada y cuello torcido. Cada que nos sentamos en la mesa, ya sea a comer o trabajar, nuestra espalda raras veces se mantiene recta y poco a poco la postura se distorsiona. 

El Yoga ayuda en corregir esta mala costumbre ya que trabaja en concienciarnos acerca de nuestra postura. Además cuando se tiene dolor en el cuello, espalda y hombros por diversas razones (como un accidente vial, como a mí me sucedió recientemente) también es bueno trabajar en corregir este mal mediante el ejercicio. PERO SIEMPRE ES MEJOR CONSULTAR CON UN MEDICO ANTES DE INICIAR CUALQUIER PROGRAMA DE EJERCICIO.

A continuación, dejo una secuencia de yoga, que es un podcast de Yogamazing, para trabajar este problema de postura y dolor. Al lado de cada pose un hipervínculo con explicaciones detalladas para la realización de cada asana.



Adho Mukha Svanasana  




Curvatura hacia delante  




Garudasana (hacer este asana sentados)




Setu Bandha Sarvangasana


Supta Baddha Konasana



Some Gandhi quotes I found in Louis Fischer´s book: Gandhi, his life and message for the world.

  1. Yogi is one: whose mind is untrobled in sorrow and longeth not for joys, who is free from passion, fear, and wrath – he is called the ascetic of secure understanding. The man who sheds all longigns and moves without concern, free from thye sense of “I” and “Mine” – he attains peace.
  2. He who is ever brooding over result, often loses nerve int he perfomance of duty. He becomes impatient and then gives vent to anger and begins to do unworthy things; he jumps from action to action, never remaining faithful to any. He who broods over results is like a mangiven to the objects of senses; he is ever-distracted, he says good-by to all scruples, everything is right in his estimation and he therefore resorts to means frail and foul to attain his end.
  3. For what does it benefit man if his status is raised when he himself is not raised?
  4. Persecution, whether by minorities or majorities, results from intolerance of differences and from fears based on lack of self-faith.
  5. We live, not in order to feed, clothe, shleter and pamper the body; we provide for the body in order to live. Life begins after the needs of the body have been met, yet how many people ruin life for the sake of rich living. The soul, alas, needs a temporary abode, but a clean mud hut will do as well as a palace, indeed better, for when the physical absorbs the lions´s share of mans´s effort the spirit languishes, life loses content, and discontent appears.
  6. Only give up one thing when you want some other condition so much that the thing has no longer any attraction for you, or when it seems to interfere with that which is more greatly desired.
  7. Satyagraha (Soul Force) is the vindication of truth not by infliction of suffering on the opponent but on one´s self. The opponent must be weaned from error by patience and sympathy.
  8. Soul Force does not deppend on numbers. It depends on the degree of firmness.
  9. A Satyagrahi bids good-by to fear. He is therfore never afraid to trust the opponent. Even if the opponent plays him false twenty times, the Satyagrahi is ready to trust him the twenty-first time, for an implicit turst in human nature is the very essence of his creed.
  10. It is only when one sees one´s own mistakes with a convex lens, and does just the reverse in the case of others, that one is able to arrive at a just relative estimate of the two.
  11. Moral authority is never retained by attempting to hold on to it. It comes without seeking and is retained without effort.
  12. It is a million times better to appear untrue before the worl than to be untrue to ourselves.
  13. The greater the possession or riches, the greater… their moral turpitude.
  14. Truth is God. He alone is, nothing else I see meerely through the senses can or will persist.
  15. It is possible to reason out the existence of God to a limited extent. There is an orderliness in the Universe, the is an unalterable law governing everything and avery being that exists or lives. It is not a blind law, for no blind law can govern the cnduct of human beings… That law then which governs all life is God. I do dimly perceive that whilst everything around me is ever changing, ever dying, there is underlying all taht change a living Power that is changeless, that holds all together, that creates, dissolves, and re-creates. That informing Power  or spirit is God… In the midst of death life persists, in the midst of untruth thruth persists, in the midst of darkness light persists. Hence I gather that God is Life, Truth, and Love. He is Love. He is the supreme God.
  16. He (God) reveals Himself daily to every human being, but we shut our ears to the “still small voice”… God never appears to you in person but in action.
  17. Turn the searchlight inward.
  18. Mankind would die if there were no exhibition any time and anewhere of the divine in man.
  19. No cause that is intrinsically just can ever be described as forlorn.
  20. Humanity is an ocean. If a few drops of the ocean are dirty, the ocean does not become dirty (in reference to his faith in humankind).
  21. It is always possible by correct conduct to lessen an evil and eventually to bring good out of evil.
  22. There is no gain in returning evil for evil.
  23. One evildoer cannot punish another.
  24. Do not worry about what others are doing. Each of us should turn the searchlight inward and purify his or her heart as much as possible.
  25. No one can escape death. Then why be afraid of it? In fact, death is a friend who brings deliverance from suffering.

gandhi2Image taken from here

Gandhi is a figure that has always interested me, first off because of the movie starred by Ben Kingsley, and later on I always heard or read stories about him. His peace and struggle using non-violence amazed me, so I decided to read Gandhi, his life and message for the World by Louis Fischer.

Gandhi was a kharma yogi, which is a devotee who is jealous of none, who is a fount of mercy, who is without egotism, who is selfless, who treats alike cold and heat, happiness and misery, who is ever forgiving, who is always contented, whose resolutions are firm, who has dedicated mind and soul to God, who causes no dread, who is not afraid of others, who is free from exultation, sorrow and fear, who is pure, who is versed in action yet remains unaffected by it, who renounces all fruit, good or bad, who treats friend and foe alike, who is untouched by respect or disrespect, who is not puffed up by praise, who does not go under when people speak ill of him, who loves silence and solitude, who has a disciplined reason. Such devotion is inconsistent with the existence at the same time of strong attachments.

But Gandhi wasn’t always an example of peace and obtaining great victories through non-violence. He recognized his bad impulses and foul temper in his early years and the beginning of his marriage. The experiences he lived throughout life enabled him to transform himself and become the Gandhi that all of us have heard about. Fighting for justice and standing up for what he believed was right.

Moving masses not by promising them wealth or power, instead hoping that they would desire a country in which they would live freely (even though, at the end, this would be a far cry from reality) because no amount of speeches will make us fit for self-government. It is only our conduct that will fit us for it. Gandhi struggled to make the British Government realize that the Indian people were fit to govern themselves.

Gandhi’s strength and power over masses reduces itself to Soul Force: the vindication of truth not by infliction of suffering on the opponent but on one’s self… weaning the opponent from error by patience and sympathy. One cannot read this and wonder how a nation started the road to independence moved by such a weak looking man, but whose inner strength surpassed the force of an earthquake. True, the Indian struggle for independence did not come without troublesome situations, as violence between Muslims and Hindus, and within Hindus themselves but, nevertheless, violence was put behind as Gandhi fasted with so much faith in his people and the nation he so much loved.

He was murdered January 25, 1948 while attending prayer but his love and strength, the Soul Force, went beyond his present time and left us with so much to ponder about, searching and hopefully one day grasping inner peace.

Momentary bliss can be a quick fix but, as quickly as it comes, it goes. Lifetime can be filled with little moments of happiness, but in the whole, satisfaction never arrives. If it’s so, “happy” is based upon actions and actions that just provide you a moment’s rush but, at the end have you become a better person?

Or maybe it’s just me. I like being introspective and thoughtfull. Carelessness and recklessness left me with a sense of emptiness and void. It was fun in the moment, but then… what? What did I get from it? Basically I look back and feel pretty embarrassed. 

Life shouldn’t be filled up by “5 minute” moments of laughther, but by “5 seconds” instants of introspection that enable you to then keep your head up high. (MY VERY PERSONAL OPINION)



At the end, it’s what makes you happy and grow as a person because if life is filled with vague and empty smiles, instead of your inner light shining through… well, that was a waste of time, wasn’t it?

El Yoga es la capacidad de dirigir la mente hacia un objeto y mantener esa duración sin distracción alguna.

Yoga Sutra I:2


Traten de mantener la mente en blanco, traten de no pensar en nada y sumergirse en el presente. No piensen nada, sólo sientan.



Livingston, Izabal. Foto por claraq




            Mantente con los sentidos alerta

                                                               y la mente abierta.

Cada que termino de practicar Yoga, uno mis manos a nivel de mi corazón, cierro los ojos y digo con todo mi ser: NAMASTE. Esto me inspira tanta paz, amor, tranquilidad, serenidad. Es como un proceso de limpieza. Durante toda la rutina de Yoga siento que poco a poco el Alma va siendo desempolvada, va siendo lustrada para sacarle nuevo brillo y al decir Namaste es como pasarle la útima pulida para dejarla resplandeciente. 


Namaste mosaic por bambleroots


Namaste es una palabra que tiene su origen en el sánscrito. Nama significa inclinarse, arrodillarse, hacer reverencia; te significa “tú”, por lo que se concluye que Namaste significa arrodillarse, inclinarse, hacer reverencia hacia ti. Es un saludo de respeto en el cual yo uno mis manos a nivel del corazón (o inclusive a nivel del Tercer Ojo) e inclino mi cabeza (en cuánto mayor la inclinación, mayor el nivel de respeto que se demuestra) hacia quien estoy saludando. Estoy dando una bienvenida de paz, respeto y amor. 

Nama se divide en dos: na y ma. Na significa negación y ma, mío, por lo que al final obtenemos no mío. Tu alma no te pertenece a ti, sino que al Ser Supremo, que se encuentra en el individuo a quien estás saludando. Es así como Namaste es la negación del ser propio y el egoísmo. También se le puede dar otro significado a ma en “nama”, como muerte espiritual, y al ser negado (na-ma) está clamando inmortalidad. 

Al saludo se le pueden adjudicar 3 niveles: mental, físico y verbal.


  •  Nivel mental: sumisión mental para despegarse totalmente de uno mismo. Esto va de la mano con la devoción que la persona profesa hacia una deidad, por esto cuando el individuo venera con sumisión y entrega absoluta, se cree que obtiene a cambio méritos y cualidades de la persona o deidad a quien saluda con Namaste. Textos antiguos (Agamas) dicen que el ser que venera debe ser primero divino para que este saludo sea válido. Este saludo debe ser compartido entre seres iguales entre sí para que el intercambio de energía sea entre justa. Por esto, al realizar Namaste ante otra persona, reconocemos la divinidad en él. El Dios en mí le da la bienvenida al Dios que albergas. El Espíritu en mí reconoce al Espíritu que está en ti. Reconocemos la igualdad en todos y venero la santidad que hay en ti. 
  • Aspecto Físico: se unen perfectamente los cinco dedos de la mano derecha con la mano izquierda. Los cinco dedos de tu mano izquierda representan los cinco sentidos del karma, mientras que los cinco dedos de tu mano derecha son los cinco órganos de la sabiduría. Nuestras acciones o karma deben estar en armonía y ser dictaminadas por sabiduría para que actuemos en forma correcta. Al combinar los dedos de cada mano, obtenemos un total de 10, símbolo de perfección y el número místico que unidad y totalidad. 
  • Aspecto Verbal: al saludar a una persona con Namaste y pronunciar la palabra, es lo equivalente al canto de un Mantra. 


Fuente: Kumar, Nitin. 2001. Namaste: the signficance of a Yogic greeting (en línea). Consultado 5 oct. 2008. Disponible en:

Ya casi, ya casi. ¡YA CASI! 😀



Y si quieren tratar de hacerlo, sigan estos pasos.



Iowa sunset 9:05 pm por claraq

Yoga feels “something quite like this” (as my friend Mariya would say), but not quite. It just surpasses words. 

Oh, and by the way, if you wish to see beautiful sunsets like this one you should go to Iowa. Right, Mariya? (A big hug, girl!)


Libro del momento/ Book of the moment Los Animales No Somos Comida Los Animales No Somos Probetas Los Animales No Somos Diversión Los Animales No Somos Vestimenta

Flickr Photos


enero 2021


  • 52.102 =) karmas