FitnessWorkouts

This Is What the Om Symbol Means, In Case You Were Wondering

An Ayurveda pro breaks down the om symbol meaning—you know, the one you see all over your yoga studio—and explains why we chant it in yoga class.

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Graphic: Well+Good Creative
Published Jan 16, 2019

Written by 

Erin Magner

If you’ve ever been to a yoga class, you’ll most definitely be familiar with the “om” symbol—whether it was swinging from a mala necklace at the front desk, painted on the studio wall, or tattooed onto the lower back of the girl down-dogging beside you. (It may seem a little basic now, but Indra Devi, the iconoclast who brought Hatha yoga to the west in the 1940s, would have definitely approved.) Yet despite the fact that it’s absolutely everywhere, have you ever stopped to consider what the om symbol meaning is actually?

It’s a lot more layered than you might think, according to Vidya Shetty, an Ayurvedic counselor at YO1 Wellness Center in New York’s Catskill mountains. First, we should clarify what the spoken word “om” means. “Om is the primordial sound from which the entire universe was created,” Shetty explains. “It’s debated that the patterns of sound waves around the sun and the sound wave patterns of om are similar.” Originally found in the Vedas, a collection of Hindu texts written in India between 1500 and 1000 BCE, om is also referred to as “Shabdha Brahman”—”God as sound” or “God as vibration”—and the “Anahat,” or “unstruck” sound.

Chanting “om” at the beginning and end of a yoga class is thought to help us tap into that universal energy. “Om connects us to our practices in a deeper way, creating spiritual awareness,” says Shetty. She adds that the vibration and rhythm of chanting “om” out loud also helps relax our bodies, brains, and nervous systems, and that meditating on the sound current transports us “to the subtler levels of awareness, leading to the reunion with the Supreme.” (And no, she’s not talking streetwear—although that would be pretty rad, too.)

So that’s why we chant om in yoga class! But what’s the om symbol meaning?

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Photo: Stocksy/kkgas

As if that weren’t enough to take in, the visual rendering of “om” has tiers of significance all its own. There are a few ways of translating it, according to Shetty.

1. The om symbol is a mirror of the mind’s journey. “The curves of the om symbolize the different states of mind,” explains Shetty. The curve at the bottom represents “Jagratha,” or the waking state. The one in the middle is associated with “Swapna,” the dream state. And “Sushupti,” or deep sleep, is the top curve. Shetty adds that the semi-circle on top represents “Maya,”  which is basically an illusion or obstacle that keeps us from reaching “Turiya,” or transcendence. (That’s the dot on the top.)

2. It also represents the three “gunas”, or qualities, found in nature. These include Sattva (harmony), Rajas (movement), and Tamas (inertia). Think of them kind of like the doshas in Ayurveda—every human, plant, animal, and object contains all three qualities in varying degrees, although they’re balanced differently in everyone and everything.

3. It reflects the image of Lord Ganesha. Look closely, and you might notice that the om symbol resembles Lord Ganesha, the  Hindu god of beginnings with an elephant head. “The physical form of Lord Ganesha is said to be that of om,” says Shetty. “The upper curve of om is identified with the head or the face of Ganesh. The lower curve is his belly, and the twisted curve on the right side of om is the trunk.” Okay, so maybe you don’t see the resemblance at all. It’s a subtle one. But Ganesha’s traditionally called upon when starting something new, and he’s the patron saint of intellectuals, bankers, and writers. So if any of these things apply to you, it might be worth adding an om symbol to your next vision board.

We’ve all got a yoga pose we aren’t wild about, so check out these asana alternatives for some commonly maligned moves. These three postures, however, are indisputably awesome. (They feel like a massage!)

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FitnessWorkouts

6 Lateral Exercises You Need to be Doing ASAP for Longevity

Time to train smarter.

Cropped image of woman doing lunge yoga pose
Stocksy / Photo Credit By Studio Firma
Published Feb 21, 2025

Written by 

Jaime Osnato

Want to stay strong, steady, and mobile for life? It’s time to stop thinking only about forward and backward movements and start training side to side. 

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Lateral exercises boost your ability to move and stabilize in the frontal plane—a genuine game-changer for longevity. Developing this kind of strength helps prevent falls, improves balance, and keeps your joints healthy as you age (more on this later). 

Whether you’re climbing stairs, getting in and out of a car, or just want to feel more confident in your body, adding lateral exercises to your routine can keep you moving with ease for years to come. Here’s your bulletproof guide.

How lateral exercises boost strength

Lateral strength is your ability to move side to side—think stepping sideways, lifting your arms, side-bending at the waist, or balancing on one leg, says certified strength coach Maggie Fazeli Fard. 

These movements, known as frontal-plane motions, rely on small but crucial muscles like the gluteus medius (outer hip), adductors (inner thighs), and quadratus lumborum (a lower-back muscle that helps lift your hips).

Neglecting these muscles can lead to poor balance, lower-back pain, and even knee issues, says Fard.

Why does lateral strength matter for longevity?

Incorporating more lateral exercises into your routine isn’t just about moving better—it’s about aging better. Stronger lateral muscles improve balance, coordination, and lower-body stability, helping you stay active and independent as you age, says Fard.

Want to carry groceries, chase grandkids, or swing a golf club with ease? Here’s why lateral strength matters:

  • Balance: Falls are the leading cause of injury and death in seniors, with 1 in 4 older adults taking a spill every year, according to the Centers for Disease Control and Prevention. Strong lateral muscles help keep you steady.
  • Lower-body mobility: Weak lateral muscles lead to stiff joints and poor mobility. Since most workouts focus on forward-backward movement (like running and lunging), skipping lateral work can leave you prone to injuries, says Fard.
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6 Best Lateral Exercises

Lateral strength is essential for balance, mobility, and injury prevention. But Fard says it’s best to think of these lateral exercises as accessory moves—not the core of your routine. 

Sprinkle these moves into your workouts a few times a week (they’re great for warm-ups, pairing with bigger lifts, or conditioning workouts), and you’ll move stronger, smoother, and pain-free in no time.

1. Figure Eights

This low-impact move improves balance, coordination, and control—a perfect warm-up or daily brain-body booster, Fard says.

How to do it:

  1. 1.
    Stand on your right foot, lifting your left knee to hip height.
  2. 2.
    Extend your right arm forward.
  3. 3.
    Gently move your left foot and right hand in small figure eight patterns (think: a sideways “8”) concurrently. 
  4. 4.
    Do 20 reps, then switch sides.

2. Side-Traveling Ape

This primal “animal flow” exercise engages “your lateral system from head to toe,” says Fard. Do it in warm-ups or pair it with heavy lower-body lifts.

How to do it:

  1. 1.
    Stand with your feet hip-width apart, knees bent.
  2. 2.
    Keeping your back flat, lean forward to place your hands on the floor shoulder-width apart, with your left hand directly in front of your right foot.
  3. 3.
    Press your hands into the floor and hop your feet to the right, landing softly with feet hip-width apart.
  4. 4.
    Bring your hands to the starting position and repeat for six steps, then switch directions.
  5. 5.
    Perform three sets.

3. Side Plank March

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This move strengthens your hips, inner thighs, lower back, and shoulders while improving overall balance and full-body lateral stability, says Fard.

How to do it:

  1. 1.
    Lie on your left side with your feet right foot directly in front of your left and your left elbow under your left shoulder, forearm along the floor.
  2. 2.
    Press through your left forearm and lift your body so that you're balancing on your left forearm.
  3. 3.
    Keeping your hips lifted, bend your right knee toward your chest, then return to start. Bend your left knee toward your chest; return to start.
  4. 4.
    Continue “marching” for 8 total reps, then switch sides and repeat.

4. Banded Lateral Walks

This exercise strengthens the small stabilizing muscles around the hips (which are key for lateral strength), says Fard. Control is key here—no bouncing. 

How to do it:

  1. 1.
    Place a resistance band around your ankles.
  2. 2.
    Stand with your feet hip-width apart and clasp your hands in front of your chest.
  3. 3.
    Bend your knees slightly, and step to the left. 
  4. 4.
    Bring your right foot back to hip-width slowly, resisting the band's pull.
  5. 5.
    Repeat on the right side (returning to start); continue alternating for 10 reps per side.

5. Lateral Lunge

Stronger hips, knees, back? This move can help you achieve all three, targeting the outer hips and inner thighs for improved hip stability and lower-body control, says Fard. (Make it harder by holding a pair of dumbbells.) 

How to do it:

  1. 1.
    Stand with your feet at hip-width distance, toes facing forward. Clasp your hands in front of your chest. 
  2. 2.
    Shift your weight to the right and step to your right with your right foot.
  3. 3.
    With a flat back, bend your right knee and shift your hips back, keeping your left leg straight.
  4. 4.
    Keep your toes pointed forward on both feet.
  5. 5.
    Press into your right heel to return to standing.
  6. 6.
    Complete 8–10 reps, then switch sides and repeat. Do 2–3 total sets.

6. Lateral Step-up

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This lateral step-up variation strengthens the outer hips, inner thighs, and lower back, making it a great prehab move for injury prevention, says Fard.

How to do it:

  1. 1.
    You’ll need a bench or box to complete this exercise.
  2. 2.
    Stand next to your bench and place your left foot on the bench, so that your left knee is bent round 90 degrees.
  3. 3.
    Keeping your torso upright, press your weight into your left foot and push through your quads and glutes to straighten your left leg and stand on top of the bench. 
  4. 4.
    Reverse the move, lowering your right foot to the floor with control. Step your left foot down to the floor next to your right. 
  5. 5.
    Complete 8–10 reps, then switch sides and repeat. Do 2–3 total sets.

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FitnessWorkouts

Doing This Type of Breathing as Part of Your Pilates Practice Can Help Strengthen Your Pelvic Floor

Here's how hypopressive breathing, a deep breathing exercise, can help you with your Pilates practice and other forms of movement.

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Photo: Stocksy/Atolas
Published Jan 29, 2025

Written by 

Kelsey Kloss

If you’re obsessed with all things Pilates, you already know about the best athleisure, accessories, and self-care moments to incorporate into your practice. However, you may be less familiar with a type of breathwork that can improve your practice — and help you feel more grounded.

Experts in This Article

Anouska Shenn

certified Pilates instructor and founder of The Office Yoga Company

Blair Mauri

a pelvic floor therapist and owner of Blair Mauri Pelvic Health

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Enter hypopressive breathing, a deep breathing exercise that involves emptying your lungs completely. It’s similar to the uddiyana bandha in yoga (or an “abdominal lock”).

“It involves breathing in a way that creates a vacuum-like effect in your thoracic, abdominal, and pelvic cavities by decreasing the pressure, causing a lift and toning of the pelvic floor,” says Anouska Shenn, a certified Pilates instructor and founder of The Office Yoga Company.

But before we get into how to do it, let us clear up one thing: Don’t try any breath-holding exercises during your practice, since Pilates focuses on breathing through movements.

That said, practicing hypopressive breathing before, after, or separate from your Pilates workouts can help support your practice in a number of ways.

What is hypopressive breathing?

Hypopressive breathing is a technique that involves completely emptying your lungs and holding that breath to create a vacuum. It serves as a core exercise that can benefit your pelvic floor health.

Think of it this way: Your abdomen is a closed pressure system. That means that when the pressure changes—like with a cough, deep breath, or force like a lift—your abdominal structures need to be able to manage that pressure properly. That’s where pelvic floor exercises, like hypopressive breathing, come in.

“When we’re not managing that pressure properly, gravity takes it and sends it down into the pelvic floor,” says Blair Mauri, MS, OTR/L, a pelvic floor therapist and owner of Blair Mauri Pelvic Health. “Repeated downward pressure not only weakens the pelvic floor, but can also cause it to become extremely tense.”

That tension may lead to symptoms such as incontinence, pelvic organ prolapse, painful sex, low back pain, or chronic constipation. “Hypopressive breathing is an excellent way to optimize pelvic floor function, as it provides a natural lift to these tissues without increasing the tension,” says Mauri.

Improving your pelvic floor function can relieve pelvic pain or low back pain, improve your oxygen and energy levels, promote digestion, and support your movement throughout your Pilates practice.

In fact, an eight-week program of hypopressive exercises improved pelvic floor muscle strength and urinary incontinence symptoms in women ages 18 to 60 with pelvic floor dysfunction and urinary incontinence symptoms, per a 2022 study1 in Neurourology and Urodynamics.

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Plus, hypopressive breathing can work your lungs in a way that benefits your Pilates practice. “Optimizing your rib mobility is also important for diaphragm function and getting the most out of your breaths,” adds Mauri.

How do you do it?

First, take a few deep breaths and see where you notice that pressure (in this case, your breath):

  • Is it focused in your chest or belly?
  • Are your ribs moving apart as you breathe in?

You should feel some mobility in all of these areas, not just one. “Rib mobility is especially important for proper hypopressive technique, so you may need to start here,” says Mauri. “Take some time to retrain your breathing so that everything expands on the inhale and comes back together on the exhale.”

Once you’ve honed in on that, you can move on to your hypopressive breathing exercises, following Mauri’s instructions:

  1. 1.
    Gently exhale as if you are fogging a window. Don’t send any pressure or force down into your lower belly or pelvic floor.
  2. 2.
    After you exhale, hold your nose and close your mouth and “pretend” to inhale without actually taking in any air. Think about widening those ribs, which will make your stomach begin to look concave.
  3. 3.
    Hold this for 3-5 seconds and then inhale.

How does it benefit your Pilates practice?

This breathing technique shines as an add-on to your Pilates practice. You don’t want to hold your breath during Pilates moves (after all, Pilates is all about coordinating movement with breath), but hypopressive breathing exercises can serve as bumpers for an effective workout.

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“Hypopressive breathing is designed to stand alone, but you can use it as part of your warm-up or to close your Pilates practice,” Shenn says.

Pelvic floor strengthening is already often a key element of Pilates. In fact, a 12-week Pilates program focused on pelvic floor strengthening significantly improved stress urinary incontinence symptoms in women ages 45 to 70, with the results lasting even six months after the program, per a small 2020 study2 in the Journal of Alternative and Complementary Medicine.

“Hypopressive breathing complements a Pilates routine, as it also retrains and strengthens the deep core along with your pelvic floor,” says Mauri.

A strong and coordinated deep core and pelvic floor gives you more stability as you move your body throughout your Pilates practice—and throughout the rest of your day.

“Our pelvic floor muscles work together with our deep core muscles to stabilize the spine—supporting our posture and providing a solid foundation for all of our movements,” says Shenn.

Tips to get started

As you integrate hypopressive breathing into your Pilates routine, Shenn recommends keeping these tips in mind:

  • Start with 1-3 sets of 3 repetitions, resting between sets.
  • If you’re a beginner, practice your breathing lying down or seated, before progressing to more challenging positions like side-lying or quadruped (a four-point kneeling position).
  • Do your hypopressive breathwork on an empty stomach (it’s recommended to not eat at least two hours beforehand, since this type of breathing involves suctioning the abdomen inward and upward).
  • Avoid wearing clothes that are too tight—including collars, waistbands, and belts—as they can impede your breath.

Very little research has been done on the effect of breathwork on babies in the womb, so avoid hypopressive breathing if you’re pregnant.

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One more thing to note: Certain preexisting health conditions like high blood pressure can also be contraindications for breathwork, so always check with your doctor first and consider working with a trained provider to make sure your form is correct.

  1. Molina-Torres G, Moreno-Muñoz M, Rebullido TR, Castellote-Caballero Y, Bergamin M, Gobbo S, Hita-Contreras F, Cruz-Diaz D. The effects of an 8-week hypopressive exercise training program on urinary incontinence and pelvic floor muscle activation: A randomized controlled trial. Neurourol Urodyn. 2023 Feb;42(2):500-509. doi: 10.1002/nau.25110. Epub 2022 Dec 8. PMID: 36482844; PMCID: PMC10107869.

    ↩︎

  2. Hein JT, Rieck TM, Dunfee HA, Johnson DP, Ferguson JA, Rhodes DJ. Effect of a 12-Week Pilates Pelvic Floor-Strengthening Program on Short-Term Measures of Stress Urinary Incontinence in Women: A Pilot Study. J Altern Complement Med. 2020 Feb;26(2):158-161. doi: 10.1089/acm.2019.0330. Epub 2020 Jan 9. PMID: 31916840; PMCID: PMC7044776.

    ↩︎

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