The cervical spine—the section of the spine that goes through the neck—is the most delicate part of the spine. Unlike the other sections, the sacral, lumbar and thoracic regions, the neck is capable of movement in all planes. This means the neck can flex, extend, rotate and bend laterally. No other section of the spine can perform all these movements. The vertebrae in our necks are quite a bit smaller and more delicate than those in the rest of the spine. In addition, when you compare the size of the pelvis, abdomen and thorax to the size of the neck, you can easily see there are not a whole ..read more

A number of years ago, I was listening to “The Diane Rehm Show” on NPR while driving to work. Diane’s guest was a woman who had recently published a book on happiness. When Diane asked about simple everyday ways for listeners to be happy, the author’s first response was, “Stay off social media.” It’s true that social media can be a tremendous waste of time. Political discussions on social media can be frustrating and pointless. But these were not the reasons for the author’s recommendation. Instead, she claimed that seeing our friends enjoying exotic vacations; celebrating friendships, kids ..read more

When I think of Parsvakonasana (Side Angle Pose), I often picture the long, continuous line of extension on the top side of the body. That stretch is surely one of the pose’s great pleasures. I especially love Parsvakonasana after sitting at a desk or riding in a car for too long. But there’s not just one way to practice the pose. Baddha Parsvakonasana (Bound Side Angle Pose) adds a chest- and shoulder-opening component that can also bring welcome relief from too much forward hunching. Like all of yoga’s wide-legged standing poses, Parsvakonasana cultivates strength, stability, balance, flex ..read more

In India, where Yoga began, squatting is a go-to pose for many of life’s daily tasks. Before there were chairs, counters and tables, women squatted on the ground to prepare and cook meals. Some still do. Malasana (Squatting Pose) supports apana, the downward-flowing energy that governs elimination. Apana energy grounds agitation, making Malasana a great counterpose for stress. Malasana also relieves constipation. In addition, it stretches the ankles, groins and lower legs, and tones the abdomen and pelvic floor. Some people don’t enjoy Malasana because their heels don’t reach the floor, maki ..read more

Upward-Facing Dog Pose (Urdhva Mukha Svanasana) is one of the key elements in Sun Salutations (Surya Namaskara). It’s often paired with its littermate Adho Mukha Svanasana (Downward-Facing Dog Pose), but it’s a worthy pose in its own right. Downward-Facing Dog Pose may be the better known of the two, but in this post we’ll let its less-famous sibling have its day. Upward-Facing Dog Pose provides many benefits. Here are a few: Strengthens shoulders, arms, hands and wrists Counteracts the effects of too much sitting and bending forward Can relieve lower back pain Energizes the body and mind ..read more

The yoga tradition has long encouraged respect for the world around us. This includes humans, other animals, plants and natural resources in general. The first of the Eight Limbs of Yoga is yama, a framework for how we interact with the world around us. Ahimsa (non-harming), asteya (not taking what isn’t offered), and aparigraha (non-greed) in particular, speak to yoga’s dedication to caring for our Earth. This Earth Day, we’re celebrating 37 years of providing tools for yoga practice, including a focus on sustainable yoga props.  Hugger Mugger’s sustainable philosophy has two strands ..read more

Twists feel so good, but they’re tricky for people with sacroiliac (SI) issues. Given that SI joint issues are the most common yoga-related injuries, it’s important to understand how to keep your SI joint safe in all asanas. Some yoga poses—especially asymmetrical ones—are simply not a good idea when your SI joint is acting up. But there’s no reason you can’t twist—gently—as long as you know how to modify. Today we’ll look at how to practice Jathara Parivrttanasana (Revolved Belly Pose). Revolved Belly Pose is easier on your SI joint than many of yoga’s twisting poses. This is partly because ..read more

Our 2nd quarter nonprofit partner is Feeding America. Operation Underground Railroad is not a qualified Hugger Mugger nonprofit partner at this time. From now through the end of June 2023, a percentage of your Hugger Mugger purchases will go to support Feeding America. Please join us in supporting this organization’s vital work. According to a 2022 report by the United States Department of Agriculture (USDA), 13.5 million, 10.2 percent, of American households experienced food insecurity in 2021. Twelve-and-a-half percent of households with children experienced food insecurity at some t ..read more

From now through June 30th, 2023 a percentage of our net profits will go to support Operation Underground Railroad. Operation Underground Railroad Helps End Child Trafficking According to the non-profit organization Operation Underground Railroad (O.U.R.), it’s not always shadowy figures who exploit other humans. A recent sting operation, coordinated by law enforcement and O.U.R., revealed a common tactic where seemingly non-threatening individuals are used as the first point of contact to traffic children. In this case, a father and daughter worked together to exploit young girls. The daug ..read more

I haven’t gotten fully into the texting habit. It’s not that I don’t appreciate the convenience. It’s that I don’t want to have yet another device I have to check many times a day. I also don’t want to get into unhealthy postural habits that often accompany texting. A while back I wrote an article about “text neck,” a relatively new postural malady that affects texters from their teenage years onward. Here’s a quote from the article: “When your spine is in a neutral position with your head resting atop your neck, your head weighs 10-12 pounds. Our spines are designed to bear this weight ..read more