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Everybody has their own set of ideas about yoga. The reasons to practice the mindful art of yoga can be vary from person to person. Some practice it to improve the posture, some to calm the soul, nourish the overall health, while others for weight loss, body sculpting and more.

Every trip needs different kind of packing, for example when you are traveling with your children you need to make sure you have enough items to keep them busy, baby food, napkins, towels, extra clothes and medicines.

Different types of packing are required for a trekking trip and a yoga teacher training. You often face problems if you do not pack light. If you are a yoga enthusiast and are going on a yoga teacher training in India for a month and you did not pack in a smart way then you are likely to face problems for the whole month. 

If you are wondering what your yoga teacher training essentials should be then you have stumbled upon the right article. Through this yoga teacher training checklist you will be able to pack your bags in a lighter way:

Yoga Mat

You might think that carrying a yoga mat is not necessary to a yoga teacher training as you would get one there easily. But there are chances you would get a dirty mat already have been used by many people. Also, there are people who are the most comfortable in practicing yoga on their own yoga mats. If you do not have a yoga mat or yours is not in good condition, it is advised that you buy a new one which is comfortable, sturdy and according to your choice. So, yoga mat is the first item of your ‘What to pack for yoga teacher training’ list. 

Mat Cleaner 

Yoga mat cleaner can be another essential as the mats will get dirty due to excessive use. A dirty mat can be a reason for your allergies and can create a foul smell which will not be a pleasant experience for you while performing yoga. For this you have to get a small spray bottle, put 10-15 drops of both lavender and tea tree oil and fill some water.  Spray it on your mat and clean it with a cloth. Your mat will be clean and smell fresh. 

Yoga Tops And Bottoms

Bring a good number of yoga tops and bottoms like tights and shorts as you will be in it for long hours. You will need these clothes everyday and you do not know how often you will be able to wash them or if there is a laundry service where you will be staying. Keeping this in mind will help you pack your clothes accordingly. 

Loose-Fitting Clothes

Along with yoga tops and bottoms, don’t forget to pack some loose-fitting and comfortable clothes to change into after a long day of yoga session. You should take clothes which can be dried off easily as the weather can be humid in the place you are going for a yoga teacher training.

Shoes And Slippers/Sandals

You should choose comfortable shoes and slippers to take with you to the yoga teacher training as you might want to take a walk outside the centre. Also, if the yoga teacher training is in the mountains do not forget to take hiking shoes with you as you might want to take a hike in the mountains or hiking might be included in the itinerary of the yoga teacher training. 

Notebook

Yoga teacher training can be a life changing experience and you might want to note it down. You would think this might not be essential for you but it will turn out to be one if you will not take it along. A notebook will be useful to write down about your days and what positive changes you can see in yourself over the days. Also, it will be of great use to note down some important points during classes and lectures. 

Small Backpack

You cannot carry your huge luggage bag everywhere and having a small backpack will be easy to carry during your shopping and excursions. During your get away with yoga you might be engaged in an excursion during which you will need some small items like water bottle, notebook, pens, and more. You can put these items in a small backpack and enjoy your excursion hassle free. 

Water Bottle

Copper water bottles are in trend these days because of its health benefits. Try to take a copper bottle or if it is not available in your area, you can buy it from the place of your yoga teacher training. Avoid using plastic bottles. You will need a water bottle as you will have to keep yourself hydrated throughout the day. 

Sunscreen

You will be exposed to a lot of sunlight especially if your yoga teacher training is held in the mountains. The sunrays in the mountains can be proved harsh on your skin. Having a sunscreen in your luggage is a must to protect yourself from the harmful UV rays of the Sun. 

Electronics

It has become quite difficult for us to live without our electronics but choose to take only the important ones on your trip like mobile and its charger. Other electronics depend on your personal needs but try to cut down on it. Take this as a chance for technological detox and soak in as much beauty of nature as possible. 

Mosquito Repellent

Mosquito repellent can be your lifesaver if the place you are susceptible to mosquito bites. The place you are going to might be free of mosquitoes but you do not know that. So, to be on the safer side, buy a mosquito repellent to be free of mosquito bites. 

Ability To Learn

The last but not the least essential in your checklist should be your ability to learn and grab the most from yoga teacher training. Remember that yoga is not just about different poses and breathing exercises but it is a way of life. You will come as a changed person if you keep your mind open and learn as much as possible during this journey. 

This will be your chance to detoxify your body, mind, and soul from the noise of your daily lives. Also, you will find many like-minded people during training who can become your friends in the future. You will be able to expand your social circle and talk to people and learn about their experiences and how yoga changed their lives. 

Image Credit: https://catmeffan.com

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There is not one single reason to do yoga teacher training in India, because we have 11 of them for you! Yes, India serves the best Yoga teacher training courses in the entire world because it’s the birthplace of Yoga and has passionately continued the holistic practices for over, wait-for-it, centuries!

Amongst the countless number of options, how would you know which one is the best? It’s simple. Just dive into the source of it, and there you are! If you are knocked over to find out why so many articles and blogs of every platform on the web claim to have their bets on the teachings and practices of Yoga in India, then you must continue to read to find out the reasons to do yoga teacher training in India.

Top 11 reasons to do Yoga Teacher Training in India

1. Cultural Shock

India has a lot of history, whether political, religious, or social. A country which has seen the worlds change in front of them, territories divided overnight, wars, a new civilization and a drastic shift from agricultural to industrial development in such a short period. It is naturally understood that the lives of the people were affected the most. This led to a shift and formation of several cultural differences. India is a country who lives up to the tagline “unity in diversity”. So, outsiders enjoy the little and big communities, some tribal and some elite company in India other than the ancient architecture, monuments like Taj Mahal which is one of the Seven Wonders of the World.

2. Yoga Alliance Certified Schools/Centers

Grow with society, learn from the people because the first step of attending the Yoga teacher training is to feel grounded, kind, and become the voice of people.

The most important step you need to imprint in your memory is the unparalleled need to find a Yoga school which not necessarily is the best in displaying at the top of other advertising pages, but still offers the Yoga Alliance certification. This stamp is going to define whether you are going to have a future in Yoga or not!

Other parts of the world won’t offer you a full-fledged knowledge as much as what India can. Become a part of Yoga teacher training to expand your perspective about India and its mystical frequencies!

3. Traditional Yoga Gurus

 

Try to find a country or any state who is going to give you the original information. We can bet that the provided scripts would either be filtered or customized as per the abilities and comfort of the students. The only place where you can trust the source in a certified school is, India. Yoga practitioners, teachers, Yoga gurus are present everywhere from cities to villages, deeply expanding the idea of their yogic lifestyle. These traditional gurus are highly experienced and have multiplied their skills and practice in the forests of Himalayas. If you are lucky enough, you will get to become their shishya (student) to gain the stored yogic wisdom for living a joyful life.  

4. Cheap And Affordable

If you didn’t know already, India is inexpensive and extremely affordable, unlike many other tourist countries. With the possibility of saving your money for other excursions, spicy street food, holiday destinations, visiting India sounds like a wise decision. Artists, musicians, actors from all around the world come to India for new inspiration, because they believe the diversity and the variety are so much that the subjects, ideas, and motivation never gets to an end here.

Yoga Teacher Training India is that pending activity you need to cover, especially if you are lacking the words like peace, love, joy, patience, and balance in your life.

5. Ayurveda

The Ayurveda city in India is the ever-beautiful Kerala! From houseboats to herbs, spices, oil massages with the Ayurvedic ingredients to the healing properties of Ayurveda. You name it! The knowledge of Ayurveda is not just active in the lush green forests of Kerala, but also in many other isolated parts of India.

Ayurveda is probably one of the biggest reasons to do yoga teacher training in Indiamany Yoga schools offer the basic understanding of Ayurveda in the curriculum, even the cooking classes, with other therapeutic sessions only in India.

6. Authentic Yoga Teachings

 

Let’s talk about the untouched or the original Yoga teachings straight from the Vedic scriptures, Upanishads, or the sacred books of Bhagavad Gita, Patanjali Yoga Sutras, and even Hatha Yoga Pradipika. All these Sanskrit texts comprise of the wisdom which has been sprinkled throughout the world to make people aware of the true meaning of life.

The accuracy and correct alignment in postures to the methodological study of the art and science of Yoga was possible only from the scriptures from India. Therefore, the authenticity is still alive in India unlike any other parts of the world.

7. Diversity On Terrain

Are you still wondering with the question of ‘why should I do yoga teacher training in India’? Then maybe you are looking for other activities too, apart from the primary goal of attending a Yoga teacher training IndiaDon’t worry, India comes with more than what you can even imagine only if you have a big heart to explore and look at the beauty of India. Like the territorial differences in every state, on each region giving you the illusions of entering a whole new country. This is the magic of India, which you can see so much in a small time frame.

Witness the change in the landscapes, the features of the people, the lifestyle, the food, and the drastic change in the weather conditions.

8. Spiritually Active State

 

Your purpose of coming to India is simple, to become a professional Yoga teacher by the end of your 200-hour, 300-hour, or 500-hour course from the famous places like the ‘Mecca of Yoga’, Rishikesh or any other part of the country as far as your goals are met and your service is lit. The reward of every YTT is to become a balanced individual both mentally and physically, but what can be above that?

The sheer zeal to become enlightened by uplifting your spiritual self! How is this even possible? Well! Yoga, Pranayama activities, and Meditation add up to your personal growth and what better than to make it happen in the spiritually-active state like India.

9. Detoxifying Vegetarian Food

 

Another important part of the Yoga teacher training is highlighting the need for living a yogic lifestyle and eating freshly made vegetarian food. The use of seasonal fruits, green vegetables, herbal drinks, and simple food is a part of any reputed Yoga school.

This is a detoxifying part of the course where one gets to cleanse the body by consuming the nutritious foods and releasing the unwanted toxins from the body. Also, if there is one thing you won’t fall short of, is the availability if the agricultural, vegetarian food.

 10. Peaceful Environment

Yoga teacher training will make perfect sense if you are in a peaceful environment, especially if you are a beginner! India incorporates many secluded areas which sometimes become the ‘temporary’ homes for the aspiring yogis who are trying to make themselves one with nature, the universe. In the peaceful areas of India like Himachal Pradesh, Kerala, Gokarna, peaks of Uttarakhand, Rishikesh, Sikkim and more, many yogis meditated and chanted for years to see more than what already exists.

Any smart person would know that just because a country is populated in numbers, it does not mean that all the parts of the country are going to be chaotic. So, enjoy transforming yourself into a yogi in the blissful environment of India.

11. Sages, Sadhus And Like-Minded People

Get ready to find several sages who are going to fill you up with their bundle of knowledge about Yoga and the universal force/light. These sadhus can be found anywhere in the divine cities, sometimes they are just strolling around the streets of India in orange clothes, with the aspiring yogis who are willing to put their heart and mind into the practices of Yoga.

Make yourself comfortable in the company of like-minded people or many yogis who come to India, majorly to finesse their skills, and master the art of Yoga by taking the Yoga Teacher Training in India.

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Are you ready to train the talented dragon that your body is? Wait no more and hop in for a yoga teacher training course. You read that right. It’s time to transform your capable body by going for the fastest growing practice of our time—yoga. Not only does it give us the toned body that we all want, but yoga also serves our energy right. For the spirituals out there, yoga is the thing you do before you enter into communion with God.

For the nonreligious, yoga is an excellent way to de-stress. For those of us who are in-between, yoga is no less than a miracle to the aching body. Several videos and yoga guides can be found on the internet. And we can only be grateful for the free access to all the spiritual mind-body wisdom that so many yogis are imparting online.

The yoga doing crowd is growing evermore, every day. So, if you spot your neighbor doing a downward dog very early in the morning on the rooftop, rest assured that you’re next. Unless you don't want to be fit and healthy.

Among several activities that millennials take to re-energize themselves from work and stress, the 200-hour yoga teacher training is also becoming a rage. Consider yourself blessed if you come across a promising yoga training center or school as it will give you the best tools of yoga that you can use every day of your life to feel awakened and energized. But before you pack your yoga mat and yoga costumes for a stretching-marathon by the sea, let us walk you through some key features of a typical yoga teacher lasting for 200 hours.

Here are 9 things to expect from a 200-hour yoga teacher training course:

  • New yoga postures

Remember the time when you clicked on that Youtube video where the yoga teacher was going too fast with the Surya Namaskar and you couldn’t catch up. Or the time when you couldn’t tell if it was Bharadvaja's twist or the guy was simply trying to find his phone on the other side. When in a yoga camp, expect nothing of that as a yoga teacher training school helps you learn new yoga moves that suit your body type and help you reach their perfection too. So get ready as no rushing and only stretching will help you do the new moves, the easiest way.

  • Slow progress

Any teacher training course that aims to leave you feeling accomplished in a short time has its shortcomings. A 200-hour yoga teacher training course will help you tremendously but for the beginners, it’s a way to understand what all yoga has to offer to you so that you learn it the better way. And if you’re a quick learner, you can also start teaching right away. However, expect anything worthwhile to take time. Yoga is life-changing as a practice and the training program is the first step towards attaining that life-changing experience.

  • Amazing teachers

A certified yoga teacher training program is the Mecca of great yoga teachers who know a lot about the ancient practice. They can help you understand yoga better than one-way communication via YouTube videos. These teachers interact with the students and help them with various yoga techniques first hand. Go for the teacher training program and experience the wisdom of these teachers.

  • “Off” days

If you get easily scared at the thought of not having a free Sunday, you’re not the only one. Even courses such as “200-hour yoga teacher training” give all their pupils a day or two off to relax and explore the beauty of nature around them. Don’t worry and set a date for the course as you will be getting the day off because even God took rest on day 7, how can yoga fans be deprived of that kind of comfort!

  • Improved strength

A yoga teacher training course, especially one that’s 200-hour long focuses on helping you build inner strength. All the yoga postures they teach at such programs are centered on improving core strength so that you perform yoga with ease over time and the chances of fatigue and injuries are minimized. If you plan to build stamina, and balance your energy chakras, we highly recommend a yoga-based training program as unlike gym or new-age body-building institutes, it helps you restructure your body’s energies the organic way. If you like to go with the flow of things, join yoga-based training courses.

  • Improved adaptability

If you’re the introvert personality type who keeps finding it hard to fit into the crowd, it’s time for good news as a 200-hour yoga teacher training is perfect for you. Expect many like-minded people like you who like to stay quiet and enjoy the surroundings while practicing yoga, just like you would. Such courses are great tools to open up our inhibitions and help us connect to our minds and bodies in an energized way. Once our energy is centered and balanced, we slowly find that we can adapt to new places and people quickly. This is also what a good yoga teacher training school teaches you. Come on kids, it’s time to go back to school with yoga.

  • Openness

All minds and bodies thrive in places that allow us to be ourselves. A 200-hour yoga teacher training course is that place. Come along with your crooked neck and expect nobody to judge you because they are busy with their stiff backs too. Learn and stay motivated with like-minded learners and gently allow yourself to open up. Slowly you will build confidence and ace yoga teacher training by being a teacher too.

  • Peace of mind

We usually book a holiday by the beach because it promises serenity and scenery. So that after a wild night of partying, the beach waves gently lull us to the calm we so badly need in our lives. But with beaches and hills becoming tourist attractions, that sense of peace is compromised. This is why a 200-hour yoga teacher training course can help you relax in an organized way. The staff ensures peace and quietude and the students there have to follow a certain routine that allows for things to run smoothly. Go for a yoga teacher training course if you are a peace lover as nothing brings peace to the body more than a peaceful environment and the company of yoga-loving people.

  • Tears of joy

200-hour yoga teacher training course is no less than hiking up a summit or take a deep dive into the ocean. It DOES change your life forever. You can easily tell that you’re a changed person after finishing the course and this overwhelming feeling of achieving body-peace moves so many yoga-learners to tears. The thrill of beginning a spiritual journey of finding mind-body balance is amazing and yoga offers that to anyone curious enough to seek it. So go ahead and dream big when you book yourself a yoga teacher training course. As before becoming a certified teacher, you will be learning life-changing forces that keep the body alive and kicking!

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Sometimes all you need is to slow down amid a high speeding life.Restorative yoga helps in maintaining the balance between mental and physical health to prevent us from anxiety and stress with the help of props that help us hold the pose a little longer and gives us all the benefits of passive and deep stretching.

Restorative yoga is a form of yoga practice which helps in slowing down the process and elongates your body through passive stretching. It is entirely distinct from the contemporary form. When you go for the restorative class, you merely move through doing a few postures in an hour. Most of the yoga classes need continuous movements in which you have to shift poses, you build heat, and increase the strength and flexibility in equal measures. Restorative yoga is a unique feeling because you’ll feel relaxed and props support your body, which leads to an active practice of yoga poses.

The parasympathetic nervous system stimulates when we relax in between the poses, which leads to relaxation responses and helps in reducing stress. This system is also responsible for slowing down our heart rate, breathing, and increases the blood flow in the necessary organs. Restorative yoga is healing as well as a recovery practice. You may think of it as pampering or massaging your body. If you’re sick or injured, you may not do Hatha or Vinyasa yoga classes but, you can do restorative yoga. Now we will know about some of the amazing health benefits of restorative yoga:

Restorative Yoga Helps In Improving The Abilities Of Conscious Relaxation:

Restorative practice is a type of yin style of yoga; you need to understand that it is completely different from the yang style of yoga which involves muscular movements and efforts. Restorative yoga gives us room for developing skills of conscious relaxation and helps in releasing unnecessary tension and stress from our mind and body. This form is more of a meditation exercise than movement training. It is a way of practicing meditation as an embodied and somatic experience. For most of us, Hatha yoga practice becomes more of an opportunity to accomplish a pose in a better way. However, restorative yoga focuses more on unwinding your mind and body from the foundation. For elaborated knowledge, you may go for restorative yoga teacher training.

Restorative Yoga Helps In Finding How And Where We Are Holding Tension:

You must have a will to find the real cause of how and where you are holding tension, and to rest our body on the ground, give space to your breath to come in more so that we can remove tension from our body. When we discover where we are holding tension, it gives space for change as a result that tension won’t limit our mental, physical, and emotional wellness and comfort of our body.

We manage to favor activities that promote our muscular efforts. In restorative yoga, we try letting go of muscular effort and presume the earth to hold us. If still, we find out something is holding us, we let go that thing in the next breath. This process creates awareness and easiness in our body. It motivates us to keep working and put in effort even when we want to quit. It helps in reviving our daily activities wisely and articulately.

Restorative Yoga Helps In Creating Conditions For Deep Relaxation:

Restorative yoga helps in developing quietness, full breathing, and calmness that further leads to the grounding of a neurological response that makes us aware of the fight or flight mode, and begins the body’s self-healing process. Regular practice of restorative yoga helps in diminishing our worries about staying safe and aids in long-term health, digestion, immunity, growth, and repair of the reproduction system. You may also take help from professionals by going for restorative yoga teacher training.

Restorative Yoga Helps In Facing Our True Self:

Most of us try to keep ourselves busy so that we can feel good, engaged, in control, and be productive. We more often avoid unwelcome feelings and discomfort to fulfill our ambitions. Restorative yoga gives us a room to evaluate the problems and encourages us to stop engaging in these activities and focus on things we need to face about our self. It encourages us to befriend, to learn about new things, and to care about us differently. This step is essential in healing and health for rejuvenation. A lot of us think deep relaxation is about the art of letting go. It is about accepting our discomforts and making room for insecurities to face our real self.

Restorative Yoga Helps In Fighting With Alzheimer:

Restorative is beneficial for the mind and body. It engages different parts of our brain with the help of activities like chanting, visualization, breathing, movement, postures, and concentration. It helps in recovering and making new connections, which further leads to stimulating neuroplasticity. In the opinion of renowned doctors, regular practice of yoga and meditation helps in developing diseases like Alzheimer’s and dementia. If you have a cognitive impairment but haven’t developed Alzheimer’s disease, regular practice of restorative yoga reduces the chances of memory loss and prevents cognitive declination.

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India is a country which is rich in beaches, mountains, holistic feelings, gurgling rivers and is a perfect destination to study yoga. So, listed below are some best of the destinations to study yoga in India, the country where yoga originated.

India has always been proud of claiming that yoga originated from its soil. The various postures, their technicalities, and benefits are all mentioned time and again in different Vedic sculptures. In Hinduism, yoga is not sought as a way of reaching peak mental and physical health, but it is always seen as a means to attain oneness with oneself and heights of spirituality.

 The yogis who come to study and practice yoga at the birthplace experience a lifetime opportunity. The fascinating ambiance, energy, culture, and the magic of India will make your yoga vacation to remember forever. Contemplating that so many people from India and outside India are now extremely curious in yoga, the Government of India and some other private associations have set up numerous school of yoga in many attractive locations of India.

If you are a true yoga lover and want to explore the yogic journey deeply then there is no better place, than to study yoga in India. Down below are some of the most famous places worth a visit to practice and study yoga.

Finest Yoga Destinations Of India

Rishikesh – It is called the ‘World capital of yoga’ situated alongside the banks of the holy Ganges and it is believed that meditating here brings you one step closer to Moksha. Rishikesh is said to have been in existence since time not known and is the abode to hundreds of ancient temples and religious sites and due to the presence of religious sites and temple, the atmosphere here remains hushed and untroubled, and thus, attracting thousands of yogis from around the world.

The place is home to so many yoga ashrams, institutes, and retreats located within the boundaries of Rishikesh attracting thousands of yoga lovers. Then, of course, the highlights of the town are the evening prayers (aarti) and rituals which happen at the banks of the Triveni Ghat. Rishikesh is a land of so many yogis, sages, gurus, and saints, giving you the lifetime experience to interact and learn from them. The aura of the place is the best place to learn yoga teacher training in India.

Kerala – A place where astonishing palm trees shadow you from the blooming sun and the beautifully traditional houseboat stay buoyant on the still backwaters. It is one of the most visited places for yoga lovers. Ideally, yogis seeking peace and solace visit Kerala. The alluring southern state has so many pleasing spots for yoga, and the best place to visit for a yoga vacation is Varkala. 

Varkala located in the Trivandrum district of Kerala is a newly popular yogic tourist destination which is visited by numerous spiritual seekers and by thousands of beach lovers. From its unpolluted beaches to getting lost in the spirituality of its exceptional spots, there is a lot more to discover within the boundaries of Varkala. A yogi can find here the perfect mix of spirituality and nature. There are many ashrams and yoga centers one can find to let go of all the worries by engulfing themselves in the wonderful yogic journey.

Dharamshala – Dharamshala is located in the Himalayan Mountains of North India, which was also the place of refuge for Tibetan spiritual leader, the Dalai Lama. Thousand of yoga seekers come here to experience the life-changing meditations, and to study the Tibetan and Buddhism tradition. There are various yoga centers here that offer many budgeted options for learning. It is one of the most fantastic and cheapest places for anyone who is looking forward to spending time in nature and immerse in yoga and meditation. It is a historic city popular for its natural stoppages and spiritual sites, and it is one of the most glorious destinations of Himachal Pradesh. It is not only famous for its inexpensive yoga ashrams, but also the unruffled and noiseless aura of this place makes it a perfect destination to study yoga. Natural beauty and serenity are enough to make Dharamshala a perfect choice for yogis to enhance their yoga practice.

Auroville – It is located in South India, spreading over Pondicherry and Tamil Nadu and is one of the calmest, peaceful and spiritual places that one can find in India. It is popular for its great Matrimandir, a magnificent structure which symbolizes the soul of the city and one of the finest yoga-practicing destinations. It is home to Sri Aurobindo’s teachings and Integral Yoga, which attracts the yogis to view the world with a more spiritual and deeper vision. If you are searching for a place where you can soothe, revive, and relax, then Matrimandir is an ideal place for you. The lush green surroundings, the beautiful trees, and the pleasant weather will help in maintaining a calm and composed environment. On every 21st of June, the town gets engulfed with hundreds of yoga learners.

Goa – The beautiful beach city, yoga destination, and tourist hub is a place to be. From yoga centers to Ayurvedic centers, you can find every spiritual site filled with yoga learners with fabulous weather and mesmerizing landscapes, which provides numerous detoxification courses, wellness programs, and yoga exercises that heals and balances your body. The city’s charm attracts yoga seekers in large number to experience its enchanting and fun energy. The palm trees and sandy beaches offer a beautiful setting to restore and rest.

Your yoga vacation to India will be life-transforming no matter what destination you choose. The rich tradition and history, especially in yoga, will no doubt change your perspective about yoga and life. Hopefully, the list above will not only inspire you to plan a yoga vacation in India but also give you a better idea of what experiences you want to have.

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Some people believe yoga is all about exercise others think it is about mental rigor and mindfulness. Always remember, it is only a primary process of exploring vastness within you. Yoga practice provides you an opportunity to work with psychological challenges and emotional stress.

If you’ve been thinking of participating in a yoga teacher training program, congratulations you’ve already achieved the first level of this astonishing life journey. You’ll learn that, when you start sharing your knowledge with the world, it will give your practice a new meaning of learning.

Programs differ, not only in duration but also in cost, style, classes, location, and medium of instructions. Be prepared for making a passionate and financial commitment for life. It’s important to know within why you want to join the YTT program? You know the answer within, but you may change your mind over time. Reasoning about the program was the first step; the next crucial and final step for yoga is to choose the right program for you.

Ensure your training is certified with Yoga Alliance

The international yoga alliance has set the standards for yoga training. Being an international body, it has created an appropriate schedule. If you’re looking forward to setting career as a yoga teacher, make sure the institute is certified with yoga alliance otherwise, you will not be qualified for insurance. Insurance sounds like a materialistic thing that doesn’t belong to yoga, but accept the fact that it is a part of the world and an important factor when you’re shopping for a yoga program. A non-certified program may be good, but it is better to join a certified institute to ensure a secure future, especially when you’re looking forward to becoming a yoga teacher.

Choose appropriate location

Some people prefer doing yoga teacher training along with their responsibilities or going to a certain destination or choosing online teaching programs. A plethora of options are available nowadays, to suit your needs. Needless to say, the yoga teacher training program needs huge dedication, energy, and time. Destination training will help you take a break from your normal routine and spend a healthy yogic vacation along with an opportunity to learn a new culture, traditions, and language and immerse yourself completely in yoga. In this way you’re able to give more time to yoga.

Know your style

If you have an interest in doing a particular style of yoga, then you should look for a training program that offers your style of yoga. If your interest and practice are in Ashtanga, you may not want to join the Hatha training program. It would be useless for you. Make sure you choose right the program for you. You don’t want to regret later.

Cost of the Training

Let’s be honest, a yoga teacher training program isn’t that cheap. Usually, a quality teacher training program can cost you anything from $1800 to $ 3500 depending on various factors like off-site or on-site housing, materials, guest-teachers, meal plan, etc. If you are planning to travel to some other country for your training, ensure that meal, accommodation, study materials, etc. are included in the overall cost.  

Do some research on your instructor

Get details about your teacher with whom you’ll spend your 200 hours of training. Don’t be afraid to ask questions like, how long they have been teaching? Who trained them? Or how long they are in this profession? This information will help you in deciding the quality of teaching you are about to receive.  You must understand that during this transformational journey, he/she will be friend, philosopher and guide. Therefore, it is crucial for you to understand your teacher, his teaching style, etc. to feel more confident and complete the course with enthusiasm and zeal.   

School’s reputability

After all the hard work and research, now that you have shortlisted some yoga teacher training schools, make sure that they hold good reputation. Go through the testimonials and reviews by previous students. Also, if possible, talk to the alumni in person so as to gain a better understanding of how the school is and whether it’s worth joining. 

Learn about the course curriculum

Usually, all yoga teacher training programs includes different subjects like anatomy, adjustment & alignment, asanas, pranayama, meditation and more. The daily schedule focuses on all these aspects of yoga and certain specific hours are dedicated to each subject. If the curriculum of the course doesn’t specify how many hours are dedicated to each, please ask the school about the same. It is important to know in advance what is the focus of the training program, so that you have a pretty good idea of what’s about to come your way.

Keep these points in mind while searching for a yoga teacher training program and select the best that meets your needs.

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The age-old yoga is an amalgam of traditional as well as contemporary yoga styles. Therefore, choosing the perfect yoga for your type is challenging.

While choosing the right yoga class, one must keep in mind the intention of learning yoga. It may vary from individual to individual. There may be a possibility that you want to learn yoga to lose weight; whereas your friend wants to learn yoga to meditate. Hence, you are always free to choose a yoga style that suits your intention. Besides, practicing yoga with an intended mind yields better results.

The following blog has some of the leading yoga styles that you can choose from based on your type:

Hatha Yoga

 For a workout with a steady pace that offers good stretch; the traditional Hatha yoga is the right style. This typical yet beneficial yoga style is practiced in almost all yoga classes, yoga retreats, certification courses, etc. The pace of this style is perfect for a beginner and for someone who wants to practice yoga, irrespective of the age. It teaches you to align your yoga movements with breathing. For a deeper understanding of yoga poses, this style is considerable.

Yin Yoga

Yin yoga classes are best suited for those who want to meditate and strengthen mental and physical health as well. This slow-paced yoga style focuses on holding each pose for 3-5 minutes. It challenges the mind especially, in the beginning, when you aren’t used to it. It brings you in a meditative state while holding onto the poses. It activates energy meridians, gives a good stretch to the connective tissues which improve stability, flexibility, mobility in the joints and releases tension in the body.

Ashtanga Yoga

To gain strength and flexibility in the body, enrolling for the ancient Ashtanga yoga classes is the best decision. This physically demanding yoga style synchronizes your breath with the postures and generates body heat to purify the body. During the class, each student works on the yoga sequence independently; while yoga instructors offer guidance if needed. In fact, moving to another pose is restrained until you master the previous one. Therefore, before you enroll for this style, make sure you have enough experience with another style.

Restorative Yoga

To give yourself a break from the restless lifestyle, choose Restorative yoga. As the name says ‘restore’, it passively helps you restore energy in the body through deep relaxation. This contemporary yoga style broadly uses various props (blocks, bolster, folded blankets, etc.) instead of muscles to support the body. During the session, you have to hold each pose for an extended period of 10 to 20 minutes for intense stretching and deep relaxation. It teaches you to enjoy the stillness in the mind and body. This style is also considered convenient for those suffering from injuries or chronic pains. 

Iyengar Yoga

Being a traditional yoga style, Iyengar yoga highlights the anatomical alignment of the body. This makes the style best to learn stability. Iyengar yoga classes are an aggregate of pranayama and asanas designed methodically; held for a longer period. Holding onto the poses eventually develops stability, strength as well as flexibility in the body. Once you are comfortable with the style, you may include props in the practice.

Aerial Yoga

Enrolling for Aerial yoga classes is one of the best options to revitalize yourself from depressed mood. This modern style is also known as antigravity yoga as it is practiced a meter above the ground using hammocks. It is a perfect alliance of traditional yoga, pilates, dance, and acrobatics. The hammocks are used as a swing to support the body in mid-air with less strain. It stretches and strengthens the entire body, decompresses the spine, enhances blood circulation, boosts digestion, etc. Practicing this style for the first time may be frightening but it will boost your mood.

Kundalini Yoga

To develop spiritual energy, kundalini yoga is the preferred choice of most of the yogis. This yoga style combines chanting bhajans, meditation, and intense physical workout. The spiritual energy of this style awakens energy in the body right from the base. Kundalini yoga classes uses rhythm, movement, and sound to channelize energy. As a powerful discipline, it is advised for experienced yoga practitioners.

Power Yoga

This yoga style is well-suited for those looking for fitness-based workouts. Power yoga classes are conducted in a heated room approximately 90-95 degrees. The workout is athletic and sweaty and has a blend of Vinyasa yoga. Consistent practice of this style helps in burning calories, relieving tension as well as elimination of harmful toxins from the body. To practice such an extreme workout, one must master the basic skills first.

If you haven’t had any good experience with yoga previously, give it another try. And, choose the right yoga for your type; you will experience the difference.

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Anahatasana is a term derived from the Sanskrit word, ‘Anahata’ meaning heart and ‘Asana’ meaning pose. The heart is one of the most important organs in an individual’s body because it circulates the blood and provides the body with oxygen and nutrition. There are various Health benefits of Anahatasana, it nourishes the heart chakra, which further energizes the whole body. It strengthens the chest and gives a soothing effect on the heart chakra as it connects with emotions and feelings. Daily practice of this pose can help release some of the blocked emotions, and we can feel free of the burdens of the heart in no time.

Steps to do Anahatasana

  1. Start with Vajrasana or the kneeling pose by resting your hand on the thighs.
  2. As you exhale, bend forward by touching the head on the ground.
  3. Move your hands on the floor in front of you, with your palms facing downward and touching the floor.
  4. Raise the hips above the knees by slightly pushing them upward while keeping your spine straight.
  5.  Don’t let your elbows and stomach touch the ground.
  6. Let the forehead be in touch with the ground as you relax your neck.
  7. Hold for at least 1 minute, then release while coming back to the kneeling position.

Contraindications

  1. People with injuries in the hip or knee should avoid this asana.
  2. Those with extreme stiffness in the arms and shoulders should not practice this asana.
  3. Women who are quite a few months into their pregnancy (6-7 months) should avoid Anahatasana.
  4. Those suffering from back ache should always make it a point to practice this asana under the guidance of experienced teachers or yoga gurus.

Health Benefits Of Anahatasana

The Health benefits of heart melting pose are many but here we will discuss about the 5 most important benefits. 

  1. Stress and Anxiety – Stress and anxiety are the major issues which may lead to serious health problems. Movements of the different body parts while breathing deeply, help in soothing the muscles around the entire back and shoulder, which further allows your mind and body to relax by releasing the stress. The rest of the forehead on the floor clears all the negative thoughts by calming the mind. Include this exercise in your routine daily, as to open the passage to the heart chakra by removing all the toxins from the body, which creates a sense of well-being in the mind.
  • Improves the Blood Circulation – Blood circulation is the most important function of the body as it supplies oxygen to the brain and other organs. The daily practice of this exercise opens up the heart chakra that increases the breathing flow in the entire body, which further revitalizes all the blood cells by improving the blood circulation in the body. The asana also promotes healthier skin and helps in cell growth.
  • Stretches the spine and shoulders – Anahatasana helps in stretching and strengthening the shoulders and the spine. It helps to open up the shoulders by improving the roundness in them for better posture while preventing shoulder injuries. The daily practice can stretch and strengthen the spine because the spinal cord is the key organ for running the nervous system as it sends signals, which allow a different segment of the body to communicate with the brain.
  • It stretches the hips and hamstrings – Flexible and strong hamstrings are the key to healthy living as it keeps your knees, hips, and legs healthy. This Yoga helps in stretching and strengthening of the hamstrings, which are essential to not only prevent injury but also improving the speed.
  • Energize the Anahata – Anahatasana expands the chest by opening the heart chakra filled with emotions and feelings. This yoga can help you release your sealed emotions or feelings, and you can feel free of the burden. An imbalanced heart chakra directly affects the physical and mental state of the body, so when the Anahata chakra is healthy, you feel encircled by love, joy and compassion.

Make Anahatasana a habit, take some time out to open up your Anahata chakra to maintain a steady energy flow throughout the body, which leads you to live a more peaceful and positive life.

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If one indulges in a scholarly research of the scriptures of Classical Indian Philosophy, one would very easily find the roots of Yoga in the pre-Vedic traditions. This fact isn’t hidden from the world, and in fact is one of the many factors of the glorious status of India in the world. It is suggested in the scriptures that Yoga developed around the 6th and 5th centuries BCE in ancient India.

Various texts have been attributed to the development of this physical and mental practice such as Upanishads and Patanjali. With the help of universally revered guru Swami Vivekananda, this discipline reached the lands of the West and other places across the boundaries of the subcontinent. These historical facts indicate the fact that Yoga is kind of an offspring of India. Locally produced and polished, the essence of this practice lies in the vast and diverse expanse of the country.

As time is passing, the practitioners are rigorously strengthening the roots as well as spreading knowledge of this very discourse. When all these things are taken into consideration, it isn’t difficult to deduce that expertise in yoga would be best offered in a place that practically gave birth to it. It’s a whole another experience to learn the art of yoga, and how to teach yoga in the lap of its birth giver. Therefore without any further delay, we present to you a list of 13 benefits of taking yoga teacher training in India.

1. Landscape

The serene and diverse land which once gave birth to Yoga is hands down one of the most perfect places to acquire your training from. From magnificent mountains to elegant seas and rivers, the subcontinent has it all. There is an abundance of training programs here, and each and every city with a centre that would 10/10 offer a tranquil experience as you actualise all the benefits of yoga and gain expertise in it in order to teach it.

2. Originality

As mentioned briefly before, yoga finds its roots in the philosophy and scriptures of ancient India, dating back to the 6th and the 5th centuries BCE. The important point to be taken into consideration here is that the practice of yoga and the expertise and skills with relation to it has been part of the common culture of the country since time immemorial, and therefore has almost become a lifestyle of the denizens here. This points to the obviousness of the fact that there is a certain sense of authenticity in the yogic practice here and therefore can be considered as one of the most prominent reasons to take yoga teacher training in India.

3. Affordability

We don’t even have to explain much about how training programs in India are so affordable. From the 200 hour programs to the 500-hour ones, none would be painful to your wallet. Despite of being a tourist country, one of the spectacular facts about this place is that it is relatively very inexpensive and affordable in all ways possible. You can manage a very wholesome visit to the place which would include yoga teacher training, visiting famous destinations, enjoying the culture and attaining peace, in a very limited amount of money. Now, who would say no to that?!

4. Advantage Of Meeting Long-Time Practitioners

People in India have been acquainted to yoga since a long time and therefore have always made it a regular practice in their lives. These long time practitioners can offer you experiential wisdom which would help you understand better the expectations you need to keep with the practice of yoga. It’s always worthy to acquire information from those who have already ‘been there’!

5. Availability Of Various Schools

One of the most important things to keep in mind when you decide to take yoga teacher training program, is to look for a Yoga Alliance Certified school. Most of the schools here are certified and offer very wholesome training course. These schools enable a kind of holistic learning for the individuals who experience not just the academic knowledge of the discourse but also allow the knowledge to sink into their system.

6. Authentic Ayurveda

India has made incredible contributions to the field of science and Ayurveda is one of them. This system of medicine, finding its historical point of origin in the pre-historic times, is an integral part of all yoga teacher training as it is an important knowledge for teachers. The emergence of it in the Indian subcontinent lays down authentic learning of the field. While it is easy to get basic information of Ayurveda anywhere in the world, learning it in India allows you to indulge in a greater and deeper understanding of all that is included in it.

7. Meeting Sages And Gurus

India is a hub of holy and devotional cities, and these cities have gurus and sadhus in abundance. These sages could be of great help to those who are extremely devotional towards yoga. They can offer you with a great degree of insight about all the skills and expertise you need for yoga teacher training, and also the key to actualizing the benefits of yoga.

8. Integration Of Cults; Blend Of Cultures

 Who isn’t aware of the fact that India is a culturally diverse land? Coming here would offer you a glimpse of diverse culture, rich heritage and warm people ready to embrace you in their environment. The blend of different cultures always maintains a positive environment around you which would in turn enrich the process of learning.

9. Healthy And Nutritious Yogic Healthy Food

Any kind of learning requires you to follow a healthy and rich diet to always keep your body and mind energized and ready to work. Indian topography allows the cultivation and production of different kinds of vegetables and fruits that are perfect for yoga practitioners. This will not only provide you with energy but will also help you shed away all the toxins from the body.

10. Lower Level Of Distractions

The yoga schools in India are often situated in cities which have a complete and peaceful environment, away from the chaos of the modern life. It allows the practitioners to stay away from any kind of thing that would divert the mind from the main goal.

11. Meeting Different People

Yoga training schools in India are not just the centres of knowledge but also a great place to meet people from all walks of life. Yoga in India is famous worldwide which is why people from all over the world come here to learn the art. This brings a great opportunity to meet people belonging to different lands and to get to know them better.

12. Highly Experienced And Specialised Teachers

The yoga schools here have extremely learned and highly experienced teachers who’d help you learn yoga in the most authentic way possible. These teachers are very well versed in the Vedic scriptures and have a very deep understanding of them.

13. Courses With Solid Foundation

The curriculum of course in yoga schools is extremely well planned and is built in such a way that it ensures very solid foundation before taking you any further into the study. It maintains clear and focused objective of yoga teacher training, and helps you reach great heights. To get an idea, you can also look up the 200 hour yoga teacher training in Rishikesh.

We hope this ‘13 Reasons Why’ list is convincing enough for you to book a yoga teacher training program in India today!

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In a general day-to-day conversation when the word “yoga” comes up, we tend to associate it with the generalized opinion of it being a mix of just asanas and poses. We allow our naïve selves to look past the implications and the very important fact that yoga is not just an amalgamation of poses but is a form of art. It is an art of gracefully bringing your body into a pose, to elegantly maintain it and to create awareness about oneself and the surrounding. But most importantly, it has become an art that offers therapeutic after-effects. It brings to your existence a level of spiritual glory.

A regular practitioner doesn’t need an introduction to these realms of yoga, and neither are the benefits alien to any of us. This beautiful field of the study of its art, therefore, often attracts a large number of people to acquire a certain degree of specialization in it. When you have a gift that has such innumerable advantages and benefits, it is only a normal human behavior to want to share it with the world, to help others reach the stage of happiness which you have been enjoying. Upon reading this, if you feel like your thoughts align with it, then, you’ve come to the right place. If you plan on taking any sort of yoga teacher training in the coming future, then here are a few things you need to know about it.

Prerequisites to keep in mind

When you decide to devote your time to train yourself in becoming a yoga teacher, a person who would in future be the source of wisdom for a lot of new bees, it’s important for you to be at least a little acquainted with the general idea of yoga. This is important because without knowing it properly, you might find it difficult to reach a level of surety regarding your decision to actually pursue it.

This constitutes one of the most important factors to take care of. You need to be sure that you want to do this. Yoga teacher training demands a great extent of your devotion and determination. So in order to avoid getting into something you’d do half-heartedly, you should make up your mind. This will happen only when you make yourself a bit aware of what yoga actually is. Once you’re done with this, you can call yourself “sufficiently eligible” to take the next steps.

Different Training courses

Most of the famous training centers like the ones that come under the yoga teacher training in Rishikesh offer courses based on hours. These are usually of three kinds: 200-hour program, 300-hour program and 500-hour program.

1. 200 Hour

This program is perfect for those who are taking their first shot at yoga teacher training. It brings to you a complete package all the basics you need to know in order to acquire a position of a specialist. This usually involves a basic study of yogic history and Yoga Philosophy. This studying of the roots of origin brings to the learners a study of the two most prominent styles of yoga i.e. Hatha and Ashtanga yoga. The course further dives into the study of human anatomical structure with respect to yoga and also numerous Adjustment and Alignment sessions. Apart from the knowledge about Ayurveda, you will also be introduced to the basic ethics and rules involved in becoming a true yoga teacher.

2. 300 Hour

This course is usually offered after one completes the 200 hour program. It deals with a further detailed study of the various aspects of yoga. The focus of this course now starts moving towards the practical implications as well as a deeper study of Yogic Philosophy involving the study of Patanjali, Bhagavad Gita and the Upanishads. The learners are also taught about the practice of self- healing and indulgence in various breathing exercises. Apart from the technical knowledge, the program also includes training in preparing and maintaining yogic diet chart which one needs to follow in order to ace the training and imbibe all that is taught in a rich and healthy manner. What is also exciting is the often offered provision of activities of relaxation and group excursions.

3. 500 Hour

This is an advanced level programme fit for those who really want to take a deep dive into the world of yoga, know a great deal about it and have a strong passion for it. The focus of the course is to offer a complete specialisation in the theoretical as well as practical aspects of yoga. Various sessions and workshops are also made part of the curriculum so that a very good understanding of everything is achieved.  The program demands rigorous practice. However, here too, various kinds of rejuvenating activities are carried out to maintain the spirit of those enrolled. Special classes about teaching methodology are also included so that the learners also learn the ‘art’ of teaching yoga.

Paraphernalia to carry

As you can derive from the above-mentioned information, yoga teacher training is not a two-day affair. It is a commitment that will take up some time in order to offer you complete expertise. So when you set out for a training program you’re basically shifting your abode. This shift and the demands of the course would expect you to carry certain things so that you never find yourself in any moment of crisis. Mentioned below are the few basic things you should pack when you leave:

  • Yoga mat
  • Oils
  • Enough yoga wear
  • Normal clothes based on the weather of the place you’re going for the training program
  • Diary/journal
  • Water bottle
  • Your medications and other first aid
  • Last but not the least; you need to carry with you some zeal and excitement to enter the world of knowledge, peace and tranquillity. Always keep an open mind about learning any and every sort of thing. Not just about yoga, but also about life in general.

Nutrition and Diet chart

We all are aware of the fact that when you indulge in any sort of learning, especially physical, your body needs certain kinds of nutrition and demands a kind of dietary habit so that your body becomes fit enough to perform well; mentally as well as physically. For this very reason, a yoga training program involves a specific kind of dietary plan which is supposed to be followed by all those who are enrolled. The kinds of food that come under the plan are mostly whole-food, majorly of Lacto-vegetarian origin. In light food usually, there are nuts and fruits. Main course meals usually include fibrous intake and very less carbs. Veggies and fruits are usually the ‘Go-Tos’. Also, always stay hydrated!

So, here ends the list of the things you need to know about yoga teacher training programs. This is an outline of how things work during the course of the program and we’re only trying to give you a general ideal. Yoga training is a brilliant and tranquil experience which is something you explore as you keep learning. Now we stop here from giving you any spoilers and wish you all the best for your endeavors in the field!

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You are already on the right path if you’re looking forward to setting your career in yoga, but this is not enough until you choose the right place to shape your dreams. Which one is the best place to know about yoga other than India, where it all had started thousands of years ago?  The courses here are pocket-friendly, including experienced teachers – who know about the true essence of yoga.

Rishikesh is known as the yoga capital of the world and also the Sanskrit name for the ‘lord of senses’. This holy Indian city rests besides the Ganges and is the birthplace of yoga. Every year millions of devotees visit the yoga capital for a purifying dip. Rishikesh is a blend of spiritual, yogic, and divine energy. Every year it attracts many tourists and yogis to embark on the beautiful journey of yoga.

Rishikesh is a town in Uttarakhand in India. The town has mythological associations with Laxmana and Lord Rama from the epic Ramayana. Rishikesh is known as the yogic capital as it is believed to be the place from where yoga originated in ancient times. Here are some irresistible facts to acknowledge which makes this city incredible.

Reason To Choose Rishikesh For Yoga

•    The only satisfactory reason to choose this town is its authenticity. Thousands of years ago, yoga was born in India.

•    You can find hundreds of certified schools within a short radius. Someone who has the desire to learn has a plethora of options to choose from.

•    Here you can find the most reputed yoga schools at affordable prices.

•    If you want to enroll yourself at a 200-hour YTT program, you may easily find schools that are certified by yoga alliance.

•    Here schools offer all-inclusive packages which save you from paying extra for food and accommodation.

What Is Unique About Rishikesh?

India has thousands of tourist’s destinations. It is a vast country that offers yoga retreats, adventure sports, diversity in flora and fauna, and majestic mountains. What is the unique thing about Rishikesh, which makes it different from all the other places in India?

•    Rishikesh is not only a holy city but also it is a yoga destination. This city is totally meat-free, alcohol-free, and wholly engaged in spirituality. Rishikesh is the best place to learn the authentic form of meditation, yoga poses, and spiritual activities, which makes it unique from other places.

•    The birthplace of yoga is in the mighty Shivalik. The Himalayan town is a perfect place for rafting, rock climbing, and bungee jumping. Rishikesh is a blend of adventure and spirituality both.

•    Besides adventure and yoga, Rishikesh is renowned for its calmness and peace. Only sounds you’ll hear here are of temple bells, nature, and mantra chartings. But, modernization is slowly starting to spread its wings here in this beautiful town as well.

•    A little walk in this town will be rejuvenating and refreshing. It is a perfect weekend getaway to visit amazing locations like Triveni ghat, Laxman Jhula, Ram Jhula, Patna Falls and Muni ki Reti.

Best YTT Courses For Beginners

The birthplace of yoga has a lot to offer. If you’re an enthusiastic yoga learner, it will not be difficult for you to find a yoga teacher training program. There are numerous schools and ashrams offering different types of courses on yoga and Ayurveda. Most of the curriculums are certified by yoga alliance and includes:

  • Yoga philosophy
  • Anatomy and physiology
  • Hatha and Ashtanga Vinyasa flow
  • Meditation and pranayama
  • Principles of Ayurveda
  • Study of chakras, bandhas and mudras
  • Teaching methodology
  • Yogic cleansing practices
  • Activities in the group
  • Excursions

Yoga At Affordable Price

You can stay here for a long time to experience nature and spirituality along with yoga without worrying about your finances. That is simply because the euro and dollar have a significant advantage over the Indian rupee. You may expect lots of yoga retreat here. For a month-long retreat, you may pay $4000 in the USA and the same can be completed in India in less than half of the cost. The best place for teacher training in India is without any doubt, Rishikesh.

Easy To Get Visa

Rishikesh hosts around tens of thousands of yogis every year, from different countries and cultures. It is a magical place to learn and share your thoughts with like-minded people. Also, it is no secret that you can get an Indian visa easily without much of a hassle.

India is busy, thriving, and chaotic no doubt; but if you want to experience healing energy, it can only be achieved through the birthplace of yoga. This place will teach you that yoga is not only a tool for physical wellbeing but also a way of life. So, embark on a voyage of self-discovery in this magnificent land and fall in love with its magical charm and appeal.

Namaste!!!              

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Savasana is a great practice which helps in body and mind relaxation. It may not be that physically challenging, but many teachers call it the most important pose to perform at the end of a session. Continue reading for some great health benefits of Savasana (corpse pose).

Savasana is a Sanskrit word where ‘sava’ means corpse and ‘asana’ means pose. It is famously known as the sleeping pose. It seems easy but could be hard to practice as it requires the full relaxation of your mind and body. This pose is usually practiced after an active workout, but can also be done at the end of a hectic day as it cures insomnia. It requires less flexibility and physical strength, instead it challenges the body and mind in so many different ways.

To perform this exercise, you need to lie flat on your back, on a flat surface without using any cushion, and close your eyes. The next step is to relax your feet and knees by separating them from each other. Keep your arms alongside by keeping your palms open, facing upward. Continue to breathe gently and slowly while concentrating on each part of the body from the head to your toes. Allow the peace to capture your stress and let your tension release. Try to stay in this pose for at least 5 to 7 minutes of your yoga practice. It is a position of rest and relaxation, which has several physical and mental benefits. To get into the details of the benefits, stick with the article as it gets more interesting.

 Top 7 Health Benefits of Savasana

Savasana has numerous benefits that anyone can get just by doing it regularly and in the right manner. Checkout the top 7 health benefits of savasana-

It Reduces Stress, Anxiety, And Tension

Stress causes many health problems, which further leads to mental and physical health problems. Stress creates pressure on the muscles which tires the body and mind. As you lie on your back in corpse pose, it allows your mind and body to relax by releasing the stress or anxiety.

It Refreshes And Rejuvenates The Mind

It is a great exercise to do at the end of an intense workout, as the health benefits of savasana are uncountable. The pose gives your body time to relax the muscles and time for the workout to sink in. After performing this exercise for 5 to 10 minutes, your body will feel relaxed, and your mind will be at a peaceful state. You can also do it after a busy day at work to help your mind relax.

Stimulates The Blood Circulation

Poor circulation of blood can cause various health issues such as muscle cramps or nerve damage. While doing the exercise, we breathe deeply, which further creates the oxygen flow in our body by which our body cells energize. Blood circulation promotes healthy skin, cell growth, and helps in restoring energy.

It Cures Insomnia

Insomnia has many causes which can be easily curable with this simple yet not so simple exercise. As you lie on your back with no movement involved, it deepens your breathing, which leads to increase in blood circulation. The increase in the blood circulation then removes all the toxins from the body and gives positive energy to the whole body, which further helps in relaxing your mind and makes you feel sleepy.

Reduces Headache And Mild Depression

It is the ideal exercise which boosts up the energy within no time. This pose helps in reducing stress, anxiety, and depression, which are altogether the cause of a headache. So, whenever you feel the pressure in your mind, don’t think twice about doing the exercise.

Improves Concentration

While performing this exercise, your mind focuses on each area of your body, which automatically improves the concentration level.

In this whole process of focusing on each area of the body, your brain cells also get activated, which helps improve memory.

Relief From The Asthmatic Problem

This position of rest and relaxation is all about calming your mental and physical state. So, it relaxes your mind and body and takes away all the stress, anxiety, or tension. And further, it brings you into a meditative state which is essential to tackle asthma where your body is in a relaxed state, and you feel happy and energized. 

There are so many more benefits to this exercise, but for that, you need to start to practice it as to see the results by yourself.

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Curious to find out how Yoga Teacher Training can transform your life? We are too! It is well understood that finding a legitimate yoga center in any foreign country or a different city requires a lot of effort. This blog will simplify all your doubts and will make your job much easier to find out the best YTT course in India.

Discover the steps to find out the top YTT courses to deepen your yoga practice, and to boost up your yoga career at a spiritually uplifting place in India. The question of how to access, where to approach, what to consider before joining the right yoga school for your career growth will all be simplified by the end of this blog.

Yoga impacts the lives of thousands of people in a positive and a much powerful way like it affected yours in such an efficient way that you want to turn your passion into a living. How generous it is to spread the notion of good vibes, a whole set of affirmations, building hope, maintaining peace, initiating the art of traditional fitness, and finally a stretched smile on the new skin of old bodies.

Yoga Teacher Training is like any other social work which has not gotten the recognition it deserves. The fact that you want to heal the mental and physical state of any form or being is a beautiful thought which shows that you are not just a preacher, but also a giver. If being kind is your motto, then to be of utmost help to you is our agenda. First of all, kudos to choosing India as Yoga found its base, its rhythm, and the final settlement only in India since 5000 BC. Now, coming to the point of discussion, the following steps are not to be overlooked if you are planning to do a YTT course in India.

Steps to find the best YTT Course in India

Your Budget

In a budget-friendly place, the best you can do is look at the professional aspect of every course. Do not go by what the organization tells you, rather go deep into the reviewing panel, and make a decision based on the feedback given by people who have attended or completed the YTT course.

Yoga Alliance Certification

Most importantly, the Yoga studio has to provide certifications which are approved by the Yoga Alliance USA. Without this simple step, your dream of becoming recognized, or a well-established Yoga teacher may not come true based on the questioning reliability of your technical abilities.

Syllabus/Curriculum Of The YTT Course

The best yoga teacher training course in India comprises of a set of the curriculum which takes into account the syllabus of the YTT course. As there are a few things which are mandatory, and cannot be tailored into different preferences, Yoga has a certain foundation which cannot be touched or messed around with especially if you are in the learning phase. Once you become a master at it, you can experiment as much as you want by merging different styles, or by being artistic. Initially, you have to keep in mind that the classical forms like Hatha Yoga, Ashtanga Yoga, Meditation sessions, deep-breathing or Pranayama lessons, Adjustment, and Alignment techniques have to be a part of the deal you are going to make. Compare the routine, covering topics, theoretical and physical teachings which should basically weigh the significance of the YTT course. 

Location Does Matter

Another important factor is the location and the ambiance of the yoga center. We get it that you are concerned about the surroundings, the people, the facilities, and the vibe. Of course, you should be, because it’s not like you are being sent to a school forcefully which is of ‘not-your-choice’, but your parents. Here, you have the complete freedom to make your own decision, but keep in mind that it’s better to be smart when the idea of a serious yoga career is involved. So, do look into it, always better to consider a place which is open, spacious, and has a lot of light coming in since yoga is about building a strong mental and physical health by gaining energies from the natural resources. 

When it comes to India, RishikeshKerala, and Banglore are the top locations to get your teacher training done.

Experienced Yoga Teacher

In the end, the quality of the teacher decides whether or not you will become a good Yoga teacher or not. A Yoga-guru is a coach who can take you places you did not even care to explore before, because the key to be a yogi is the education, years of experience and the guidance of your yoga gurus which will be directly reflected in your daily practices. Therefore, don’t be lazy, and do good research about the teacher who can give you a life-changing experience with all his wisdom and truth. 

It’s not easy to find the best Yoga schools, but not even difficult! A thriving heart always gets what the heart ‘really’ wants, so if your will to become a global level Yoga instructor is strong enough, then no force can hold you back from finding the perfect place, and an informative YTT course that you are looking for.

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If you are reading this because you are already a practitioner, then you are on the right path. Even though, this blog is even more helpful for those who are thinking about joining hands with Yoga by beginning their yogic practices. Yes, the whole idea of writing the following information is to let aspiring, as well as the existing yogis,  to become aware of the process of ‘how to become a successful yoga teacher’.

It is an exciting experience because the process is beautiful, both inside and out. Yoga elaborates positive inner-growth, by making you head-strong, with mental and physical wellness. What better service can one do, than by creating a like-minded peaceful society which vibrates on the same level as you or the universe? How can you do that? Let’s jump in straight to the tips and steps to think about in order to become a Yoga teacher.

Top 7 Tips To Become A Yoga Teacher

 

1 . Do your Research

Be thorough about your plans, your budget, and your favorite location. We don’t want you to end up at a place you don’t admire or feel uncomfortable at. So, choose wisely! Also, don’t read from the sites which are working for promoting their own businesses rather than supporting the art of correct or legitimate information.

Be aware of any hoax!

2 . A Yoga Alliance Certified Teacher Training Program

Find your desired Yoga school, and shortlist the place based on where your heart pulls you instantly. We can be a little dramatic sometimes; it’s more fun that way! The ambiance, the location, the backyard of the school should connect with you.

Now that you have considered the fact that you must be able to stay there for nearly a month, you can now check if the YTT program you are seeking is Yoga Alliance certified or not. This condition is mandatory or else you will have blockages in the future to become a yoga teacher.

Another thing you cannot ignore is the curriculum which highlights the subjects, training, topics, and practices. Hatha and Ashtanga Yoga, Intense Meditation sessions, Adjustment and Alignment techniques, Deep-Pranayama practices must be a part of the program along with the theoretical understanding of Yoga.

3 . Learn under an established Yoga Guru

The main factor which can make you or break you is your Yoga teacher or Yoga guru. Read the reviews, get trained under the best of the best especially one who has a tremendous amount of experience, and zeal to revolutionize Yoga. Dive into the reviews or the suggestions from your peers to help you decide an authentic Yoga guru.

Whether you are an experienced Yogi or have just started practicing Yoga, the quality and techniques depend on your gurus. Sometimes people who have started out late become better Yoga teachers and the ones who have been practicing for years haven’t gained the expertise over the craft. So, make sure you are on the right path.

4 . Use your Resources to radiate your passion

Start with what you have! You may not use yoga props if you are creative enough to give the same experience by innovating the form. This can only be done once you have mastered the original form of Yoga. 

If you don’t have a yoga studio, the right clothes, “it does NOT matter”. Yogis weren’t wearing these yoga pants when the Patanjali Sutras disclosed the benefits of Yoga many centuries ago. So, practice with what you have, go to your balcony and use any mat to start doing Yoga. The ones who are passionate do not care about what they don’t have, instead, they move forward with full force by using the available resources.

A yogi is always self-sufficientS

5 . Self-Practic

Gone are the days when mugging-up was the agenda of the masses. In the world which is full of talent, multipotential, hard-work, and dedication. You have got to bring up your game, and follow the arc of energy.

Develop and polish your skills, to excel at your art of Yoga. Self-practice is the strongest form of learning, it is the utmost need to become a yogi or a yoga instructor. Therefore, practice balancing, engage in deep-breathing exercises, intense meditation. Gradually increase your timings, and build your inner-power, gain inner-wisdom. A teacher has to know more than the students, so engage yourself in perfecting your asanas, and nurturing thy self.

Not just that, but on a daily basis, be kind to people, let go of your worries, stress, anxiety, these qualities cannot be inherited or be friends with an accomplished yoga teacher. Hold on to the positives, and breathe out the negatives.

6 . Demonstrate

To become a teacher, you have got to be the voice in the people. Now, we aren’t saying the loudest, but rather the wisest.

Demonstrate classes, call friends over, and then neighbors, then kids. This will help you gain confidence, and it gives you a boost to continue evolving, expanding your vision of a peaceful and calm society.

7 . Unique Element

Capture a unique element about yourself, and then use that in your yoga practices, yoga classes. This will help you gain an identity of your own. It will also attract more people to attend your classes. Since yoga teachers are everywhere in the world. You have got to make your own mark and finesse your work. Let the yogi in you shine bright, so you can spread your light around the world, and make them feel worthy of this beautiful life.

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Over the past few decades, yoga has become more popular. There is so much to learn about yoga. How to put the poses together to create a flow? The philosophy and the anatomy of the asanas, the history, the benefits, and the list goes on and on. A yoga teacher is someone who is inclined to pass on the yogic wisdom to his students. He or she provides life lessons to their students and helps them find themselves. Teaching yoga will bring some beautiful moments in your life.

To become a successful yoga practitioner, one needs a lot of learning. For a successful career in yoga, one needs to be creative and adaptable, and need to learn the philosophy and anatomy of the asanas, and also to learn the correct form to a pose. The process also facilitates tremendous personal growth, which will make your experience beautiful inside out. The main focus should be on choosing the right path and the right course for yourself. Learning yoga is never enough as one must continue with their study to gain more knowledge. To become an excellent yoga practitioner, one must acquire the skills which are mentioned below.

Tips For Becoming A Successful Yoga Practitioner

One must know that yoga is much more than just stretching and strengthening your muscles:-

  1. Self-practice is must as it helps you connect internally and make-believe in yourself. It is important to invest time in your own practice to become a good teacher. To be an authentic teacher you need to show honesty in your yoga journey. Take yoga classes or attend a workshop to enhance your skills, and always remember to trust and believe in yourself. Giving time to your practice will increase your level of self-trust. Maintaining a regular personal yoga practice is the best way to keep your teaching fresh and successful.
  2. Build up your students by giving them private lessons to know their need. Most of the students appreciate the private lessons as they get one on one attention. Conduct special events to create a name for yourself. You can also teach online and lead retreats to attract more students who resonate with you. So, there are so many ways to find success as a yoga teacher.
  3. Embrace the art of breathing as it is the most important feature of any yoga practice. To clean the internal organs and to bring balance to your body, you need to be aware of your breathing. Introduce the pranayama technique to all your students as it will improve their concentration, increase the patience level, enhance their asanas practice, and build focus. The breathing technique will inject far-reaching and long-lasting benefits in the life of your students, and they will appreciate you for this forever.
  4. Don’t just memorize your yoga, understand it. Memorizing the yoga will make us focus more on the sequence rather than the pose itself. Understand the yoga anatomy to understand the effects of yoga asanas on different body parts. Learn the teaching methodology to improve your teaching methods and know the philosophy behind every yoga asanas. Get in the details of the kinds of Chakras and Bandhas in a human body and how it processes during and after yoga practice.
  5. Once you are good with giving private lessons, the next step would be building a brand. Make social media accounts and websites to attract the students as this is the opportunity to showcase your talent. Choose a catchy name for your social media page and your website that embodies your teaching method.
  6. Find something unique about your yoga practice. All well known experienced teachers have their own identities, which students find authentic. If you develop something unique about yourself, your students will feel your confidence, and they will start to believe more in you and your practice. Don’t teach what all the other yoga teachers teach, try to adopt different methods of teaching to make your yoga session fun and realistic.
  7. Other than yoga, you must have knowledge about the healthy diet. You can also help your students in taking healthy diet. It will reflect as an x-factor in your profession and will add more charm to your program. Daily practice of yoga and a healthy diet will do wonders to your body.

There is a lot of hard work involved to become a well-known yoga teacher, as it takes you on a journey of personal growth, self-discovery, and spiritual evolution. Hope you now have a clear idea about the whole journey on how to become a successful yoga practitioner. Best wishes in your journey, and Namaste.

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Kapalbhati is a term derived from a Sanskrit word, Kapal, which means skull and Bhati, which means to shine. It is a simple exercise and needs minimal efforts to accomplish. It involves fast and short inhalation and exhalation to flush out the toxic air from the body and mind. Kapalbhati can help in bringing balance and depth to your overall well-being. It believes in cleansing the internal organ and energizing the nervous system.

India is the birthplace of the ancient breathing technique called pranayama which is now being practiced worldwide. Pranayama, being one of the eight limbs of yoga, helps in regulating the vital forces of the body and helps in purification of the skull. It is a yogic intense breathing technique which is also considered as “shat kriya” or internal purification practice which increases oxygen supply in the body and helps promote clarity of mind.  This method needs minimal efforts and comes with some incredible mental and physical health benefits. There are three different types of Kapalbhati pranayama each has different effects on the mind and body.

Learning yogic breath control exercise is one of the essential parts of developing your yoga practice, and there is no better technique than Kapalbhati which will completely detoxify and prevent the entry of harmful toxins into the body.

How To Do:

To continue with this exercise, make sure you do it on an empty stomach. Sit with your spine straight and your legs crossed. Place your palm on your knees and ensure they are facing upward. Inhale deeply with both the nostrils, filling both the lungs with air. As you exhale, pull your stomach inward and relax while the breath flow into your lungs automatically. Inhale and exhale in the same manner for 10 to 20 times. Rest after you complete one round by sitting silently and observing your bodily sensations.

Regular practice of this exercise will completely detoxify your mind and will purify your skull.

10 Health Benefits Of Kapalbhati Pranayama

  1. Here are some physical and mental health benefits of Kapalbhati Pranayama. Scroll down to know more. 1Practicing Kapalbhati Pranayama daily for 10-15 minutes can rejuvenate cells   which improve blood circulation in the body. The process purifies the skull, relaxes face muscles, and reduces wrinkles.
  2. The daily practice also helps in relieving stress, tension, and anxiety. It improves the supply of oxygen in your brain and purifies your skull, which helps to reduce stress. So, practice it for 10-15 minutes for physical relaxation and emotional calmness.
  3. It helps in treating the period problem in women. Many women suffer from improper period problems, which lead to various health issues. To solve this problem, practice for 10-15 minutes to cure this problem naturally without any cost.
  4. Kapalbhati pranayama helps in losing weight. The best yoga for weight loss without any doubt would be Kapalbhati. Yes, this is the best way to reduce weight and is completely natural. While performing this exercise, one will feel a little bit of pressure on their abdominal area, which leads a person to a better physical state.
  5. It helps in improving blood circulation. A decrease in blood pressure can lead to various health problems. So, it improves blood circulation in your body by purifying your blood and keeps it healthy
  6. Kapalbhati helps in improving the function of kidney. The regular practice of the breathing exercise enhances the power of the kidney as well as it cures kidney problem. Daily practice of this exercise on an empty stomach, for 10 – 15 minutes will improve the power of the kidney.
  7. It helps in the sinus, hair loss, and asthma. This pranayama can surely help in solving all the breath related problems. It is the slow and soothing process which involves deep breaths, which help the asthmatic problem and help you gain control over it. This exercise makes the roots stronger by increasing the blood flow in the skull area. It relaxes your body by releasing stress and pain from your mind, which leads to a stronger immune system.
  8. Kapalbhati Pranayama helps in curing constipation and acidity. It is a beneficial exercise, which will reduce constipation symptoms. Daily practice of this exercise for 10 to 15 minute will help your body in purification, which will lead to a cure for stomach acid problems and acid reflux.
  9. There are so many reasons for insomnia, and most of them are related to the mind. But daily practice of this exercise will help in curing insomnia and improves sleep quality. It calms the mind, stimulates the nervous system, and removes all the toxins from your body and gives positive energy to the whole body. No need for medicines as this exercise cures insomnia naturally.
  10. Daily practice of Kapalbhati for 8 to 10 minutes can cure lungs problems. Nowadays, 10 out of every 100 people suffer from various kinds of lungs problem, and there are so many reasons behind it. Weak lungs can be a risk for your life. But this exercise will help you in solving all your lungs related problems as it will strengthen your lungs and increase their capacity.

Kapalbhati Pranayama has a lot more benefits to offer when all it takes you to sit in a place and breathe, and in a slow voice, say to yourself – Life is good.

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Union, this is what Yoga stands for. The ancient science of Yoga, which took birth in the foothills of the Himalayas, signifies integration of various life’s elements. Yoga is not just a set of practices but an ideology of unanimity. For the last 5000 years, the India-born spiritual science has been offering wisdom and enlightenment to the planet. A number of saints and philosophers have contributed to propagating the ideas of Yoga all across the world. Since Yoga is a complete subject, there, of course, are many chapters in it. Among these chapters, Hatha and Ashtanga are the most prominent. Which one is better among the two is a premier matter of discussion in today’s era.

Most of the Yoga masters across the globe believe there is no point arguing whether Hatha is better than Ashtanga or vice-versa. Both Yoga types are beneficial in different ways.

The Literal Difference

Let’s begin with the literal difference between two of the oldest yogic philosophies. Hatha Yoga and Ashtanga Yoga differ in their verbal meanings. Hatha is made of two Sanskrit words- ‘Ha’, meaning Sun and ‘tha’, meaning Moon. The Sun and the Moon stand for two opposite poles of life energy- heat and calmness. Hatha Yogais a source of balance in the body. On the other hand, Ashtanga is derived from ‘Ashta’ that means eight and ‘Anga’ that means limbs or elements. Ashtanga Yoga is a collection of eight limbs that are considered the best way to soul purification and self-discovery. These eight components are – yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi. The philosophy of Hatha and Ashtanga find mention in the Yoga Sutras of Patanjali. But the latter as a Yoga type was popularized by Sri K. PattabhiJois in the 20th century.  Thus, we can argue that Hatha is an age-old practice, while AshtangaVinyasa’s practices are parts of the modern Yoga.

Philosophy

Hatha Yoga and Ashtanga Yoga are different in the sense that they both emit distinct philosophies. Historically, Hatha is considered a preparatory practice to attain a stronger control over one’s body. It is about bringing the mind, body, and chakras to equilibrium with various asanas and Meditation techniques. Ashtanga Yoga is about the ideal development of one’s life with several yamas and niyamas. Ashtanga covers almost all aspects of human nature, from physical to emotional to mental to spiritual to meditational. Like Hatha, it too has a set of asanas. Ashtanga Yoga is defined as a perfect picture of what one’s life should be.

In modern context, all asanas are thought to be the parts of Hatha Yoga. This is of course not correct, since Ashtanga is also composed of various physical practices. Hatha Yoga is about power and the ability of the body and mind to conquer the inner and outer instincts. Hatha practices are related to the idea of self-liberation and enlightenment. Ashtanga Yoga defines the theory of holistic living and a better development of the mind, body, and spirit. The yogic philosophy is the most fascinating way to lead a spiritual life, with all sorts of global knowledge.

Hatha And Ashtanga: A Detailed Outlook

Let’s talk about Hatha Yoga and Ashtanga Yoga in detail while trying to de-clutter some of the major differences between the two Yoga types. Hatha Yoga is vibrant, it is all about energy. Another term for hatha is resistance. It is defined as a dynamic set of exercises that lead the body, mind, and soul to complete unification. But it doesn’t mean Hatha Yoga is all about physical exercises. There are a number of aspects of Hatha Yoga that we will be discussing. In this context, Ashtanga, in many ways, looks similar to its compatriot. It is more of a philosophical kind of Yoga that focuses on almost all aspects of life.

Major Hatha practices

Mitihara: The first practice of Hatha Yoga is called Mitihara. It is related to diets. According to the Mitihara philosophy, sattvic diets are equally important for the human body and Yoga practice. Without diets, there is little essence of life and the practice.

Shatkarma: Shatkarma is the yogic method of body purification, which is an important way to attain complete salvation.

Meditation: Meditation is the act of unifying the body, mind, and soul to enjoy enormous stability in the life of an individual. It is about concentrating the mind to the utmost level of attentiveness.

Also Read: Benefit of Hatha Yoga

Major Ashtanga practices:

Yamas&Niyamas: Yamas and niyamas are ethical and daily rules that a person should follow. According to Hindu philosophy, one should believe in non-violence, truthfulness, contentment, worship to God, chastity, etc.

Pratyahara: Pratyahara is same as Mitihara.

Dharana:It is the practice of introspection. The practice is about mental oneness. One should keep his/her mind in control to attain success in life.

Also Read: Benefit of Ashtanga Yoga

Other elements are common in both Hatha and Ashtanga Yoga. These are breathing exercises, dhyana, relaxation techniques like Yoga Nidra and yogic cleansing practices (Shatkarmas).

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India is the birth land of Yoga. The sacred soil of the South Asian nation has given birth to a number of great Yoga masters and philosophers. Learning the beauty of Yoga in this spiritual country is a dream-come-true moment for many. It is the land that has taught the whole world about the yogic enlightenment. If you are planning to attend a Yoga teacher training program in the country of Yoga’s birth, there are a few things you should look out for while searching for the best Yoga school.

Favorite Place

India is a big country with a diverse geography. From Kashmir to Kanyakumari and from Kutch to Kibithu, there exists a set of multiple climates, cultures, and physiological regions. The very first and foremost thing one should do while looking for the best Yoga school in India is choosing an ideal location. If you want to practice in a cold-weathered site, the Himalayan region is the best. Gangtok, Ladakh, Rishikesh, etc. are some of the places you can choose to go to. For those people, who love to enjoy the thrill of natural vegetation, there is no better place than Kerala. Beach-loving yogis can opt for a Yoga school in Goa, Andaman, etc.

Yoga School Selection

The selection of the best Yoga school in India is a tedious task, thanks to a large number of institutes in the country. Since India is the birthplace of Yoga, almost all Yoga schools offer the finest standard of education. Yoga education in India is completely original, the one sourced from the ancient yogic philosophy. While looking for the best Yoga school in India, you should consider a few things:

Teachers’ experience:

Teachers hold the most prestigious spot in the lives of yogis. Those, who understand the philosophy of Yoga very well, know the importance of a teacher. You are recommended to choose your Yoga school on the basis of its teachers and their experience in the field of Yoga teaching. You should ask the Yoga school management to provide details of the teachers if you don’t find on the website. Look for whether they have been in the business for more than a couple of years or just have started teaching. Also, ask where they have attained the knowledge of Yoga from. The specialty of teachers is yet another thing you should ask from the school management before clicking on the ‘book now’ button.

School’s prestige:

Since you are coming to a place that is unknown to you, it is a wise idea to opt for a Yoga school of good stature. Of course, when a Yoga institute is in the market for a long time, it means it has been offering great programs. Explore various Yoga centers in the location of your choice and list out the ones that have been there for quite some time. It of course, doesn’t mean that newer Yoga organizations are not good. You need to read lots of reviews about the schools and their programs. Make sure the Yoga institute you are planning to land in holds a good reputation.

Affiliation:

Whether the Yoga school is recognized or not is what you should be confirming before paying for the program. Yoga centers affiliated to Yoga Alliance are considered a fine place to get the highest level of education. Recognition also ensures students’ affluent career prospects after the program. Having a Yoga Alliance certificate of excellence makes you eligible to teach Yoga anywhere in the world. The certification is honored all across the world.

Choosing The Program

Program selection is a major factor in making your experience at a Yoga school great. It affects your decision to choose the best Yoga school in India to a greater extent. There are a number of events which people want to attend. Although the Yoga teacher training is the most popular program, many come to India for Yoga retreats or a specialized program. Specialized Yoga programs include Hatha Yoga training, Meditation program, Adjustment and Alignment program, etc. It is advised that you go through the Yoga schools’ websites properly and look for what they are offering. Some Yoga institutes are good in certain subjects while many are awesome of some other subjects’ education. It is also important to look at the program curriculum of many Yoga schools and choose the one that resonates with your demands in the best way.

Other things to consider while selecting a Yoga school in India is the facilities they provide. You should check out what kind of accommodation and food program the Yoga school if offering. These are a few basic things that make your stay at the Yoga campus a fascinating set of moments.

Also Read : Yoga Teacher Training in India

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Yoga is a common thread which has kept the spiritual hearts connected for decades. The process of yogic learning, from the lifestyle to the sattvic diet, the like-minded people have always gotten along and stayed united even after having the same ambitions. People chose yoga to change themselves or to make a better version of themselves. It is an abstract form of painting, which is filled with the colors of wisdom, strokes of ecstatic life with a splash of love all over it.

Quiet your mind to let your soul speak!

Keeping all the expectations above their heads, some innocent yogis end up choosing the wrong yoga studio which is not recognized or legally approved. This can waste your time, money, and effort as you end up following the trail of sheep who are getting trapped in the hoax of fake agencies and records. That is why we have come up with reasons of how to choose, and how to find the best yoga teacher training courses in Nepal.

Steps to consider before selecting the YTT Program:

1. Yoga Alliance Certified

Make sure that before letting your heart grab the attention of any yoga studio, you must check if the center is Yoga Alliance certified. It is the first and the most important thing that will back your career after the course. Without this certification, you will NOT qualify to become a Yoga Instructor in the future. So, basically, it means that there is no point of doing the course at all if the selected yoga organization is not Yoga Alliance Certified.

If you are doing it then, do it right!

2. Choose the right Instructor

Carry out a thorough research on the teachers, their reputation and reviews. Getting the right teacher or yoga guru will take you places, whereas the fake attitude of the many can pull you down as well.

Connect with your friends who have attended the course, or ex-students, yogis who are acclaimed now to know more about the course, the inside or the real picture of the program. Do not compromise when it comes to investing your time, and learn from the best to be the best.

Let the focus be on you!

3. Program Schedule and Syllabus

Do check the schedule of the program like when do the lights go off? When do you have to wake up in the morning? These are the questions which will make you aware of the Yoga training schedule.

Go through the syllabus of the yoga training program in Nepal as well, to confirm the topics that are covered, compare with other yoga centers, and look for yourself where you are growing the most. Here are some of the important topics which should be in your “must-cover” list:

  • Hatha and Ashtanga Yoga
  • Adjustment and Alignment techniques.
  • Yoga Anatomy.
  • Pranayama.
  • Meditation.
  • Yogic cleansing technqiues.
  • Teaching methodology.
  • Theory of Yoga.

4. Ambiance and Location

We also know that ambiance plays an impactful role, can add fulfilling experiences into your life. If you love where you are at, and if you feel peaceful, happy or spiritual at this location, then go for it!

Though, majority of locations in Nepal boast of splendid natural beauty but, it’s always better to decide for yourself which location would be the best for you. Kathmandu is chaotic and bustling whereas Pokhara is calm and has a more relaxed way of life. Decide accordingly and make the most out of your YTTC in Nepal.

Stay in your own vibe!

5. Budget-friendly

You don’t want to pick a training course which offers less value at a very high budget. Make your budget, and don’t assume that expensive means better. There are amazing yoga institutions in Nepal which offer skillful programs by producing renowned yoga teachers and have comparatively less fee. Certifications and Credentials are essential to keep your standard and quality alive.

Money cannot buy happiness, but it can buy you a career!

Yoga teacher training is a life-changing decision of your life; you must go for it if you believe in the social cause of building a sustainable society who can monitor their mental, physical, and spiritual health. Yoga is a self-improvement process which naturally turns you into a giver, protector of the good, and a medium of love. Yoga is the seed you sow, which sprouts into life. So, live your life with a purpose, to reclaim this society, and achieve better results every day.

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Control your breath to control your mind!

Described in the ancient ‘Hatha Yoga Pradipika’ as Nadi Shodhana, Anulom Vilom pranayama is actually a yogic exercise meant to purify the nadis (energy channels). This ancient technique of alternate nostril breathing comes with a myriad of benefits both physical and mental. 

Anulom Vilom is also called the Sahita Kumbhaka or uninterrupted breath retention. Terms are different, as the variety of yoga schools have shared their best understanding of Yoga, but in the end, it comes down to the same thing which is – the deep-breathing activities. The intense concentration abilities or Dhyana during this “building-up process” is another clarifying technique, which nourishes your brain with new perspectives, and wise solutions.

Touch your inner-God/Power by tasting “the nature of senses” within you, to maintain a universal equilibrium and not wanderlust in the reality of nothingness. 

The health benefits of Anulom Vilom Pranayama cannot be counted on your fingers, but we can compress it down to a few like it cures heart diseases, medical conditions of asthma, depression, arthritis, migraine, high blood pressure, and what not! It also gives you mental clarity and stability in everyday life.

This Alternate Nostril breathing technique is the best solution to handle your tensions, stress, anxiety, and mental pressures.

Steps to do Anulom Vilom

  1. Sit in Padmasana position on your yoga mat.
  2. Keep your spine erect, and eyes closed.
  3. Now close one of your nostrils with your thumb and breathe deeply.
  4. Hold on to your breath while switching your thumb with the ring finger of the same hand to shut the alternate nostril.
  5. Basically breathe through one nostril, and release from the other.
  6. Only focus on your breath, eliminate the sounds of the outer world. This will also build up your concentration levels.

Timing: Count to 5 on every step, as you breathe in, when you hold the breath, and when you slowly breathe out through your nostrils.

Tip: Holding your breath is of key importance here, as only that can relax your mind and body by releasing the blocked flow of your muscles.

We have gone through several health benefits of Anulom Vilom, but only 7 have made it to the top of our list. Explore the spiritual, mental, and physical advantages of performing deep-breathing exercises in the following blog:

Top 7 “Benefits” of Anulom Vilom Pranayama

Channelize the positive energy in your body with these NadiShodhana activities, and purify your soul.

  1. This breathing exercise helps in functional supply of the pranic energy as it balances the two main energy channels – Ida and Pingala. It keeps both the hemispheres of the brain balanced and in sheer-peace. The awakening of Sushumna Nadi (central channel) happens by the balance between the Ida and Pingala Nadis.
  2. Controls obesity, and motivates weight loss depending on the structure of the body.
  3. It helps in treating snoring, chronic sinus problems, and manages blood circulation. Not only does holding a breath opens blockages from your arteries, improves the metabolism of the body, but it also balances the hormones.
  4. This breathing exercise is beneficial for people with arthritis, and also treats constipation problems. Regularly practicing the alternate breathing maintains a good digestive system, and encourages the high- possibilities of controlling Diabetes.
  5. Balances the energy levels in all parts of the body, and fixes many allergic problems, especially of the stomach.
  6. Decreases stress, anxiety, tensions, and stabilizes blood pressure. “A happy heart is a reflection of a glowing face!” By doing these practices, you will be rewarded with a fresh glow every day. It converts negative to positive energy by supplying oxygen to your brain.
  7. It regulates the three doshas – Vata, Kapha, and Pitta.

Advice:

Best time to perform these Pranayama exercises is early in the morning, on an empty stomach for a flexible duration of about 20 minutes.

To conclude, keep your mental state fit because it defines the sole foundation, and structure of your life’s present or future, as your happiness depends on it. Who doesn’t want a successful life, but how many souls do actually work towards it? Not a lot! If you want to be in the category of winners then you have got to start working today to develop a disciplined approach in order to fix your life and take it to another level with the help of Anulom Vilom Pranayama.

Clear your mind, and rejuvenate your spirit by the proven methods or results of deep-breathing exercises.

Stay Healthy, Do Yoga, and Spark Joy in the world!

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Yoga teacher training is the next big thing, and essential step aspirants take to grow into their practice and to enhance their knowledge of the holistic art. A comprehensive well-structured program takes you to the deepest layers of the mystical ancient science making you an avid practitioner.

Yoga is the ongoing trend, and who is completely and deeply immersed into the practice craves more from and of it. Acknowledging the same, yoga training is designed to provide authentic, traditional, and rooted knowledge of the holistic art to yoga enthusiasts.

The training program is for all, the one who wants to be a yoga teacher, or studying it out of personal interest, the one who desires to deepen their knowledge or want to be a trained qualified practitioner, etc.

Yoga training is something that entices people from all walks of society.

And if you’re reading this, then you must be thinking to enroll for yoga training.

It is a great idea, but the first-timers or beginners need to do a lot of prep up – from finding a great school, experienced teachers, location, type of training, etc. Amidst all, one general concern remains all the time is the affordability of the program.

Affordable Yoga Teacher Training In India

Finding an affordable and appropriate yoga teacher training program is surely a bewildering task, where most of us think that the budgeted program might be a risk on the quality. But not all the affordable yoga course options are bad, nor do the expensive ones assure the right kind of teaching. In any of the scenarios, it is us who need to look for the best option for ourselves. 

Making Course Affordable

When looking for the ideal and budget-friendly yoga training options, you come across bundles of training choices available out there. You need to scan through to choose the right course, destination, prices, packages and more. Compare from a different website to make the right choice.

Seasonal Training

The second step is to book a training session during the low season rather than peak seasons. Beaches or mountains, you can look for the options during low seasons that put great impact both on the price of air ticket and training.  Consider doing it in the low season, and bag a cheaper deal for yourself.

An All-Inclusive Program

Make sure to enroll for an all-inclusive program that includes accommodation, meals and study material. These programs are budget-friendly and bestows you all the benefits of yoga training without breaking the bank. Along with it, you can go for a shared room or dorms over private to save your money. And this also makes you find new friends with similar inclination.

A Certified School

Being the motherland of yoga, India is the bustling yogic hub that promises to bestow authentic and traditional training of the mystical art. This has led to the emergence of numerous yoga schools, ashrams, studios, etc. all over the country. Though not all are of top quality but, there are plenty of reputed schools that offer an affordable training to the aspirants without compromising on quality like Shwaasa ashram.  Along with checking the affordability of the program, also ensure about the school’s experience, reputation, Yoga alliance Affiliation and more.

Location! Location! Location

Above everything else, location is something that plays a huge role in cutting down the expenses of your yoga teacher training. If you’re looking for affordable yoga training in India, like really affordable then you can consider going to the garden city- Bangalore at Shwaasa or to their branch in Rishikesh.

The school provides highly affordable yoga teacher training, wish to compare, go ahead.

These are some of the locations where Shwaasa conducts their yoga training.

Bangalore:

In the magnificent setting of the Garden City start the voyage of holistic learning under the guidance of venerated Shwaasa Guru or Swami Vachananand Ji. The school, the place offers the best and affordable yoga training and is home to some of the exceptionally best yoga erudite.

Read more: Yoga Teacher Training in Bangalore

Kerala:

The next place is Kerala, known to be God’s own country. The place makes you relish your desire of learning the ancient art in the purest form that too in the budget. When here also relish the flavors of Ayurveda.
Read more: Yoga Teacher Training in Kerala

Read more: Yoga Teacher Training in Kerala

Rishikesh:

Renowned as the Yoga Capital of the World, Rishikesh is the land of origin that provides rooted learning of yoga and is one of the affordable lands for yogic knowledge. Rishikesh lets you submerge into the glorifying practice of yoga and spirituality.

Read more: Yoga Teacher Training in Rishikesh

Nepal:

Nepal is known as the meditation capital and the birthland of Gautam Buddha. The country is one renowned land of yogic lineage. Explore and become a yogic expert searching the essence of life with yoga training at Shwaasa in Nepal.

Read more: Yoga Teacher Training in Nepal

Attain the in-depth learning of ancient art without being harsh on your pockets following the tips and by traveling to these mesmeric

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“Yoga, an ancient but perfect science, deals with the evolution of humanity. This evolution includes all aspects of one’s being, from bodily health to self realization. ~ B.K.S Iyengar

 Yoga is for everyone regardless of body shape, age, beliefs, and the path you are leading. It is an ancient practice of bringing harmony between the three – core body, mind, and soul.  Yoga is both art and science. Focusing on the latter, Yoga is an ancient science.

Why Yoga Is A Science?

 The word Yoga has roots in the Sanskrit word ‘Yuj’ meaning to unite. For scientists, knowledge is never an end in itself, but a means to an end. Likewise, for yogis, the knowledge of yoga (union) is a means to the realization of the supreme self.  Every form of yoga, Hatha, Ashtanga, Karma, Bhakti, all are performed in a unique yoga-tific method which in its formal structure and approach is very systematic and rational as its scientific counterpart’s approach to the world. As a bodily science, it teaches us to bring Chitta (mind fluctuations) under control. To conclude, yoga is the supreme science, the sciences of all science.

The Scientific Benefits Of Yoga:

1. Increased Brain Functioning:

In the Vedas, Yoga is defined as Chittavritinirodha. It implies that yoga teaches its practitioners to bring Chitta under control. The yoga practices increase density in the layers of the cerebral cortex, the brain organ associated with higher learning. Also, it increases neuroplasticity, which is associated with learning and the way we do things. According to science, every time a practitioner holds a mountain pose, cobra pose, camel pose, and so many more while trying to balance and concentrate, the logical brain gets activated. This part of the brain serves the emotional and cognitive function.

2. Positively Alters Chemical Structure:

The 8400000 yoga asanas involve mindful and controlled entry-holding-stillness-release. Scientific researches show that strong prefrontal cortex activity is required to maintain concentration and stillness in the poses. As you make an effort to stay in the pose, the prefrontal cortex regulates sympathetic signals helping you keep focused. This is how yoga trains your brain to manage stress. Yoga postures also give a boost to brain chemicals like GABA, serotonin, and dopamine that promotes a sense of wellbeing.

3. Emotional Harmony:

Yoga stimulates parasympathetic nervous system which is scientifically proven the fact. A parasympathetic nervous system is responsible for calmness. As the parasympathetic nervous system gets activated, the restoration and healing process in the body improves and functioning of the intricate body organs increases. Emotional wellness is closely related to physical and mental health. Therefore, for the wellbeing of the other two, emotional solidarity is essential.

4. Healing Trauma:

Psychologists in increasing number are using yoga as a tool to heal trauma and PTSD (post trauma stress disorder). PTSD fosters feelings of disconnection with the world and self. Yoga Nidra is a meditative science that takes you through the five layers of the self resulting in connection and wholeness. When sufferers start to feel reconnected with the self, they are encouraged to come home, to their families, to daily life.

5. Good Heart Health:

From birth to death, the heart works continuously. Daily, heart pumps 70%blood to the brain and 30% to the body. In stressful situations, the body demands more blood in less time, and the heart reduces relaxation time due to which 80% of the blood gets purified. Lesser oxygenated blood circulating in the arteries is harmful. Pranayama is the key to ensure oxygenation of the blood and better circulation.  Deep breathing keeps blood pressure in control, one of the major causes of heart attacks.

6. Better Pain Management:

Chronic pain affects millions. The range of possible causes includes injuries to arthritis. Much scientific research shows yoga helps in better pain management as well as healing. The practice of yoga is highly beneficial for patients of carpal tunnel syndrome and osteoarthritis.

7. Enhanced Quality of Life:

Yoga practices work equally on the three aspects physical, mental, and emotional. By improving each aspect of your life, yoga impacts the life of practitioners in miraculous ways. You become a conscious eater, your heart works better, the mind becomes calm, muscles get strengthened, joints are lubricated and last but not the least, the soul is at peace.

Both scientifically and Vedically, Yoga is the science of wellness.

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There is a Chinese saying that nothing can be right if your heart is not in it. When you lead your heart, you tend to feel happy, peaceful and prosperous all at once. We can only follow our heart when we feel free, fearless and vulnerable, and possible if we have an open heart that leads us to a much richer and fuller life with deeper experiences.

Opening of the heart can be a bit difficult in this modern world that blurs our vision to see through the right things crediting to unpleasant experiences. But involving certain practice like loving yourself or forming true connection within can help.

Power Of The Heart

Our heart generates the most powerful electromagnetic field out of all the body organs, which can literally be detected by a machine even ten feet away from the human body. This works and proves when we sometimes sense someone else’s energy inclined with ours. The same energy helps us to know what we want and whom we want to be around. This guides one’s actions and reactions.

Heart Center

Anahata Chakra or heart chakra is a major energy point located at the center of the chest and is responsible for influencing the other organs including the heart and lungs. An unbalanced heart chakra leads to emotions like fear, shyness, fear of getting hurt, feeling of unloved or being anxious to be in a bad relationship, etc. Heart chakra refers to compassion, gratitude, forgiveness, unconditional love and joy.

Leading The Heart

Removing the layer of fear and doubts lets you be more exposed and get a clearer insight of true self, its beauty, capacity. It makes you able to connect more deeply on an intrinsic level. Leading the heart means opening it despite our fears and vulnerabilities, and forming a richer connection with the self and world. Self-love and a deeper connection within helps to accept ourselves, feel more centered, cherish things as they are and change perspective.

Unlocking The Heart Center: Anahata Chakra

Anahata Chakra is a Sanskrit word that means un-struck wheel, and it refers to the swirling of the energy pranic or vortex center and is related to the heart organ located in the center of the chest. Leading with the heart can be scary and uncomfortable as it requires a level of vulnerability and humility. Anahata Chakra is the focal point of awareness in all the heart opening postures, and concentration on the heart helps in cultivating the feeling of kindness and compassion towards your surroundings and people. When it comes to unlocking the heart, physical practice is the way out, and what is better than the holistic practice of yoga.

How Yoga Helps?

It is said that to love others unconditionally, we need to love ourselves first and the practice of yoga makes us follow the same. Practicing yoga facilities deepening of the connection with self, the same way we had before we stepped into the world, faced its reality and got to know about other relationships. Through the practice, we ignite awareness, discover the true self, and get clear on what we actually want from life. The practice of yoga facilitates an energetic heart opening and at the same time builds strength in our core.

1. Surrender Fear and Tension:

The day you begin with the yogic journey the first step you take is moving out of your comfort zone realizing tension and fear. Move as far as it is safe, listen to sensations, respect your body’s limitations and rise. Trust the ancient science, and settle into the posture hold for a while to set yourself free. Without the need to control, let the pose allowed you to arise within.

2. Take the Resolution:

 Another step to lead with your heart is to set the goal or intention to work efficiently towards accomplishing it. Setting an intention is all about choosing a positive assertion to guide and shape the practice. This way you restore balance in life, invoke a feeling, stabilize emotions and imbibe love, acceptance, gratitude, and forgiveness.

3. Something for Yourself:

Follow the daily regime incorporating yoga into it making it more fulfilling and healthy. And amidst all do something exclusively for yourself be it big or small. It can be reading a book, planting a tree, sipping favorite tea or going for a massage, etc.

4. Asanas to Practice:

Leading with the heart can be possible by igniting a love for self which can be done by practicing heart opening postures like Half Moon Pose, Child’s Pose, Camel Pose, Reclined Hero’s Pose, Upward Wheel Pose, Forward Fold, and Savasana. Stretching the chest and relaxing the shoulders proves really effective and, along with, practice Sun Salutation and Ujjayi Breathing.

5. Think Positive:

It is said that negativity and positivity lie within and attracts the same energy from the outer world. So it is we who need to change and bring more goodness to us by thinking and saying nice things. Yoga helps us with the same bring positivity and inspire us to share the same to feel more connected and loved.

6. Acknowledge your Strength:

Yoga journey teaches us a lot like making us aware of our strength. Identifying and honoring the strength rather than focusing on the weakness is what we learn during the session. It is the best way to practice self-love, open the heart space, build a sense of well-being, and reduce feelings of judgment, fear, jealousy, and envy.

With unpleasant certainties life throws, we lost love and connection with self. But with yoga, we get a clearer vision, and we set ourselves free to lead with our heart.

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The fitness enthusiasts leave no stone unturned to achieve the benchmark of an ideal body. Well, not every fitness lover indulges in a rigorous form of workouts, some goes the unconventional way, they embark on the path of yoga.

Upon reading that people practice yoga for fitness, it’s natural for your brain to trigger questions like, ‘Is yoga for fitness worthy?’, ‘Is it enough?’, and ‘Is it beneficial?’ Let’s unearth the answers to these questions below.

Firstly, yoga is an age-old science of physical and mental fitness. The prime and physical component of yoga, the asanas are body movements that promote strength, flexibility, balance, functional mobility of the system just like any other form of exercise. Pranayama (breathwork) is another yoga element that keeps you healthy internally by expanding your lung capacity that further increases the intake of prana (the vital source of life) thus enlivening the whole system.

Become fit with Yoga. This is how it helps you

1. Strength Training:

Unlike other forms of exercises available, yoga is a natural weight-bearing exercise. During the practice of yoga postures, you carry your own body weight on your legs, arms, and core of the body. Therefore, yoga practice bestows practitioners with benefits in bone density and muscular training. With regular yoga sessions, you build shoulder and hip stability. Feel significantly stronger on a yoga mat.

2. Balance and Coordination:

During our older years, balance and coordination become a crucial part of fitness. Yoga sessions involve single-sided and cross bodied movements that enhance coordination, the ability to move the body in unpredictable and complicated ways while maintaining functional integrity. Moving on to mental fitness, yoga is excellent. Yoga balances all the layers of life perfectly. Body movements improve anxiety and depression symptoms. The yoga poses impact the nervous system deeply.

3. Functional Mobility:

Flexibility alone does not constitute fitness. Functional mobility is equally important. Functional mobility means making designated use of the joints. Yoga poses encourage full and proper use of the joints. As you dedicatedly give your body and soul to the science of yoga, you will strengthen, stretch, stabilize, and mobilize, in all planes of movements.

4. Cardiovascular Fitness:

Yoga scores well when it comes to heart health. The yoga poses offer rewards to the blood pressure, cholesterol, resting pulse rate. Variety of yoga asanas gently stretches and strengthens the muscles; this makes them insulin sensitive which is essential for controlling blood sugar. The opening sequence performed before yoga poses, Surya Namaskar acts as cardio, and drives your heart rate up. Breathing and meditation exercises are great for cardiovascular fitness.

5. Stress and Sleep Management:

Our body cannot thrive with stress and without sleep. Therefore, it’s important to clear the stress and give the body restful sleep. Yoga is the single best practice that manages stress effectively. Every yoga practice helps in reducing the levels of cortisol levels in the brain resulting in calmness and relaxation. When you feel relaxed internally, you can go to sleep peacefully.

6. Builds Stamina:

The long holds in Hatha, Ashtanga, Iyengar, Bikram, and Vinyasa yoga postures leads to greater stamina. Both endurance and discipline are crucial for optimal fitness. Yoga focuses and improves both.

7. Releases Toxins and Lactic Acid:

As you make an effort to lengthen the body parts during the practice of yoga, you encourage the release of lactic acid and toxins stored in the muscles. This helps in building strength in muscles every time you step on a yoga mat to strike a pose.   

8. Power Training:

The athletic yoga practices such as Vinyasa, Ashtanga, and Power Yoga are a source of power training. In these classes, a lot of transitions, jumping, flows are incorporated which builds deep core power required for controlled maneuvering.

A daily half-an-hour session of contorting the body into different shapes, regulated breathing, and few moments of silence in meditation can bring prolific changes in physical, mental, and emotional fitness. Every yogic movement accentuates the strength, endurance, and health of the body in magnificent ways.

Beyond fitness, yoga extends marvelous rewards into the lives of yoga practitioners. Improve your practice, yourself, and live the most of this beautiful life actively!

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Head to the Knee Pose is a forward bending Yoga exercise that is quite popular among the health loving Yoga community. The Yoga asana is a seated practice, in which one leg is extended in the front direction. The other knee (let’s say left one) is bent in such a fashion that the sole is placed firmly on the side of the right thigh. The practitioner bends the body to place the face on the right knee and the abdomen on the thigh. During the exercise, the knees remain unbent. One should encircle the right foot with the finger-crossed hand. Repeat the same on the other leg to complete the practice of the asana. This is an extremely popular Yoga asana, since it is not very difficult to practice and is loaded with numerous benefits.

Have a look at some of the most amazing benefits of the Head to knee pose (Janu Sirsasana). These benefits are mainly related to the health and fitness of the body and mind.

Relieves Stress And Anxiety

Those, who are looking to get relief from regular mental stress, should practice the head to knee pose daily. Make this asana an integral part of life to keep yourself away from the horrors of an anxious life. After waking up in the morning, choose a serene place in your house to engage in the practice of Janu Sirsasana. A good amount of blood flow is enjoyed in the body and the brain to keep practitioners composed throughout the day. Working class population is recommended to enjoy this asana on a daily basis so that the heat of workload doesn’t haunt. During the practice, the mind experiences serenity of the utmost standard, taking the whole body into a zone of immense silence. This way, the asana becomes beneficial for controlling high blood pressure.

Strengthens The Knees

Knees are the biggest beneficiaries of Janu Sirsasana, since a whole lot of pressure is put on this pair of joints. Knees are extremely important for the balance and fitness of the body. When the knees are not healthy, one doesn’t enjoy a better movement of the body. The practice of the Head to Knee pose is designed in such a way that it nourishes the joints beautifully. Practice this asana every day in the morning or whenever you get time to experience its health beauty. Over the years, the popularity of this asanas has been increasing, all thanks to the tremendous health benefits of head to knee pose to the legs and knees.

Flexibility Of Various Body Parts

Flexibility is an important aspect of life. Although it looks like a part of physical fitness, flexibility is a matter of mental and spiritual aspect of the body as well. One needs to be highly flexible to attain success at various junctures of life. The beauty of Janu Sirsasana lies in the fact that it prepares one to be mentally flexible by boosting the physical flexibility of the person’s body. A practitioner stretches the body in the front direction during the practice. What happens is these parts of the body prepare the whole construction to remain healthy in scarcest of situations. Flexibility is very significant, especially when you are aiming to become an athlete or a sportsperson. The body needs to act as per the demand of the situation in an outdoor sport and Head to the Knee Pose helps you enjoy that.

Boosts Digestion

Head to the knee pose plays a great role in boosting the ability of the digestive system to assimilate food quite easily. The practice tones various digestive organs such as stomach, intestines, etc. to enhance their digestive power. When you sit in the position of Janu Sirsasana, the abdomen gets pushed by the thighs and in the process, various digestive parts are nurtured in an awesome way. Enjoy complete digestion of food you intake with daily practice of head to the knee pose. People having problems related to digestion should practice this asana on a regular basis. Diseases such as constipation, constant bloating, stomach pain, etc. are cured by the practice of this exercise.

Nourishes The Spine And Shoulders

One of the most impressive health benefits of forward bend pose is the strengthening of the spine and shoulders. In fact, the exercise is beneficial for the strength of the hips and arms also. While doing this asana, one stretches his/her spine to bend the body on a leg. While holding the toe with your hands, the arms get nurtured physically and a new wave of energy starts flowing in the muscles. Since the shoulders connect the spine with the arms, the whole muscles and bones of the body experience a boost in the overall strength. The practice has also proved to be a great exercise for the hips and pelvis, including the thigh muscles. Practice the Yoga pose for 5-7 minutes every day and let the body enjoy enormous physical energy.

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I am a Yogi, who just finished her teacher training program in Nepal. Last night, I was going looking through my medicine cabinet and found old digestion pills and antacids. As a part of my journey to learn and unlearn Yoga skills, I recall important points I learnt during my 200 hour Yoga Teacher Training in Rishikesh. After suffering from digestive issues and skin issues for about 6 years, Yoga has changed my life. So, if you are fed up of consuming pills, Psyllium husks and chugging down liters of water for the poop to move out, here are few Yogic poses that can add life to your health regimen.

Here are 5 poses that improves your Digestion in ways, you have never imagined:

1. Pavana Muktasana

This Asana stimulates digestion, relives gastritis and enables proper blood flow.

How to Perform:

  1. Sit with your legs straight, back straight, and body relaxed.
  2. Bring clasped fingers under the right knee and raise the right leg a little bit off the floor.
  3. Exhale deeply and bring your nose towards the raised knee and try to touch with your nose.
  4. Inhale deeply and bring back the right leg back to the original position but do not touch the ground. You should feel a stretch in the stomach.
  5. Repeat 5-10 times with both legs.
  6.  

2. Sarva Hita Asana

This Asana encourages a free-flow of the digestive juices and massages the internal organs.

How to Perform:

  1. Straighten your legs and stretch the arms towards the front while clasping the fingers.
  2. Inhale deeply and raise your legs while leaning the upper body slightly backwards.
  3. Balance on your buttocks in a way that the body looks like a boat.
  4. Keep breathing normally, while rocking the body 10 times to the left and right.
  5. Go back to the original position.

3. Meru Prishthasana

Highly beneficial for blood pressure levels, this asana stimulates your digestive capabilities.

How to Perform:

  1. Stand with your legs slightly at a distance from each other and gradually inhale deeply.
  2. Raise your arms sideways and place your fingertips on shoulders and now while exhaling strongly, twist or rotate the upper body towards the left.
  3. Now Inhale deeply and come back to the centre. Make sure that you do not rotate the legs and pelvis.
  4. Repeat the movement atleast 10 times.
  5. Post 10th twist, exhale deeply and bend the upper body down to your hip level, while keeping your back straight.
  6. Move the body to the front, while inhaling standing upright.
  7. Now exhale and return to starting position.
  8. Repeat on the other side.
  9.  

4. Santulanasana

This asana regulates the Central Nervous System, thereby activating the digestive powers.

How to Perform:

  1. Sit comfortably with your legs straight and then slowly as you bend them with soles of the feet resting on the floor, clasp fingers behind the head and press the elbows to the back.
  2. Keep your back straight and while inhaling deeply, tilt the upper body slightly back.
  3. Keep your legs straight and lift them until your upper body and the legs form a 90 degrees or right angle.
  4. Hold the breath and remain in this position.
  5. Slowly exhaling, return to the starting position.
  6.  

5. Bhujangasana

OG of Asanas for Digestion issues, Bhujangasana activates the Svadhishthana Chakra.

How to Perform:

  1. Lie flat on the floor on your abdomen.
  2. Slowly extend the arms in front and keep your palms together.
  3. Make sure that the feet rest flat on the floor and chin on the floor. Keep every move as gentle as possible.
  4. Slowly inhale and raise the upper body and arms as high as you can take and look up.
  5. Keep your legs on the floor and while holding the breath hold this position for a short time.
  6. Now exhale and return to the starting position.
  7. Repeat 3 times and in 3rd repetition hold this position and breathe normally.

Relax your whole body by concluding with Savasana.

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Meditation is one of the most popular exercises that people from all around the globe enjoy. Since, the effects of Meditation are seen throughout the body, mind, and soul, it becomes highly effective for people. Although many people practice Meditation to keep them pacified, the mental practice is good for various organs of the body. Meditation improves the body’s immunity, helps control anxiety, and even manages blood pressure.

Here, we talk about the role of Meditation in promoting mental health. Have a look at a few benefits of the mindful exercise for a healthy brain.

De-stresses the mind

Life sometimes seems to be an endless task crediting to the monotony of our daily lives – work, work and more work. Such is the dominance of this workaholic environment that people’s dreams are often sabotaged and take a dreadful form. There is hardly any time to relax. There is hardly a moment of one’s own. Meditation is the celebration of what your mind can do. The practice opens the mind and all its doors of engagement with the outer world. Meditation is the state of utmost relaxation when there is nothing in the mind. You don’t have to care about what has happened in the past and what you will do later in the day. Whatever the problem you have, it will be addressed by the beauty of Meditation. You come with a clear mind and fresh thoughts after a session of the mindful exercise.

Strengthens mental concentration

Concentration is a major field, in which Meditation has a deep impact. We are living in a fast-paced world where everything seems to be moving at the speed of light. Amidst all these elements, you need to enjoy extreme focus to reach your goals. It is quite evident that challenges will be many and only Meditation can help you deal with all of them. Since, everything has got its speed; a person can counter this by taking a break. The practice of Meditation helps you learn the art of settling yourself down and thinking with calmness. With regular practice, the mind becomes used to finding a way to have a sight of objectives to be attained. To experience such deep concentration, bless your morning with a session of the spiritual practice every day.

Promotes mindfulness

Mindfulness is a state of immense awareness. It is related to one’s inner conscious. The more one embraces the beauty of Meditation, the better he/she emerges as a mindful individual. You develop a deeper understanding of the inner self. Self-realization is what one experience with the daily practice of Meditation. The ultimate beauty of being mindful is complete happiness. When the mind is happy, the whole body is delightful and healthy. Meditation’s mindful aspect also teaches you about ethics and principles that should be followed by a person. You become aware of nature, the vast world, and everything related to this universe. All these contribute to making a strong brain with a number of thoughts.

Betters the decision-making power

Decisions you take on the path of life is managed entirely by the brain. Your ability to take quick actions is the matter of the mind. Also, a clear and thoughtful mind can only react so quickly. Thus, it is very important to improve one’s decision-taking power. For now, Meditation seems to be the best way to improve the mind’s decisiveness. Wake up in the morning, and select a serene environment, garden, for instance. Sit in the cross-legged position to Meditate. When you are in the Meditation zone, you remember each and everything that has happened before shedding it from memory. The practice puts you in a situation where you realize what should and shouldn’t be done in certain circumstances while being completely silent.

Good for emotional health

Meditation practice is extremely effective for emotional health. You learn the art of controlling your emotions in the finest way possible with Meditation. The yogic exercise helps you practice self-love, since it is the first step of getting into the world of philanthropy. In your brain, a positive picture of your own gets presented, in addition to the world’s most beautiful aspects. A healthy brain can only control your emotion and Meditation impacts on the prior by nurturing the wisdom-box to become more powerful. Following the path of Meditation, you can purify your soul and adorn it with spiritual beauty.

Reduces chances of memory loss A person’s ability to store information declines with age. According to a number of health experts all across the globe, Meditation is an ideal way to reduce chances of age-related memory issues. Mantra Meditation is recommended to help the mind store information for long. Mantras are powerful means to keep the knowledge assembled together. When you utter mantras, the mind learns how to perform multiple memory tasks at the same time without forgetting other important things. Since Meditation keeps a person away from the problem of stress and anxiety, there is a lot of space for productive things in the brain.

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Do you wonder how saints and Maharishis used to meditate not for hours but days? These saints performed Yogic poses on a daily basis like Headstands, handstands, and other advanced poses in order to warm up their bodies for the intense sessions. Consider sitting for a meditation class for an hour and going back home with pain in your knees or back or even the tailbone. This is the biggest pebble people stumble upon every time they sit for the ‘Dhyna’ or what you call esoterically as meditation. A lot of new age and naïve Yogis experience pain and discomfort during or after the sessions and this completely defeat the whole purpose. Exercising should feel good and not as a burden that you need to carry on a daily basis. Nonetheless, there is hope and the art of Yoga has some special poses that prepares your bodies for intense silent meditation sessions.

These poses are crafted in such a way that your entire body and the connecting muscles loosen up, offering you a perfect environment to stretch and sit in a particular position for prolonged hours. Here are 5 poses that you must perform prior to the Meditation sessions:

1. Malasana or Yoga Squat

Forget the stereotypes saying that Squats build only the glutes and thighs. Yoga Squat or Malasana opens the groin area, and warms up the hip flexors and the adductor muscles to its full potential. If you are a beginner then you might feel a little discomfort to conclude the pose because of the non-flexible open muscles but with time you will see the benefits.

How to do Malasana

  1. Stand with your feet apart that is slightly wider than your hips space.
  2. Start bending into a normal squat position or ideally as you would sit on the Indian style toilet or squatty position. Do not bend beyond your comfort as a beginner.
  3. Bring your palms in Namaste position and keep your back straight and slightly protruding out.
  4. As a beginner, start by placing a towel or a pillow under your hip area for support.
  5. Stay in the position till the count of 20.

Benefits:

  1. You feel comfortable while sitting in half or full Lotus pose, or Siddhasana.
  2. Malasana benefits people with IBS (Irritable Bowel Syndrome).            

2. Bitilasana or Cow Pose

Cow Pose is a great way to massage your spine and prepare the organs as well as the tailbone for an intense meditation sessions that last for hours. This pose is a great tool for beginners to start with their preliminary meditation sessions.

How to do Bitilasana:

  1. Bend down on the floor like a “table top” position. Make sure your knees are in line with your hips, elbows straight and spine in a straight line.
  2. Look straight and inhale deeply while lifting you’re the bones in the sitting position and the chest towards the roof.
  3. At the count of 10, exhale slowly and come back to the original calm “table top” position.
  4. Repeat 10-20 times.

Benefits:

  1. Massages the spine.
  2. Stretches the front abs and the neck.

3. Utkatasana or Chair Pose

 If there is one pose that prepares your lower body muscles and stimulates the diaphragm and heart, then it has to be Chair Pose. You get a chance to strengthen your arms and legs as well.

How to do Utkatasana:

  1. Stand in Tadasana and inhale deeply while you raise your arms towards the roof, keeping them perpendicular to the floor.
  2. Now at the count of 5 exhale and slowly bend your knees and try getting your thighs parallel to the floor. Bend in a way that the torso forms a right angle with the top portion of the thigh.
  3. After a count of 10, come back to the same position and repeat for atleast 10 times.

Benefits:

  1. Strengthens the torso and thighs.
  2. Good for digestion.

4. Uttanasa or Standing Forward Fold

A Yogic pose that releases your spine and lower back from the miseries of frozen stuck muscles and lets you sit for meditation with ease. If the back crackles or your knees pop, then bid adieu to these problems forever.

How to do Uttanasa:

  1. Stand with your feet as wide as the width of your hips.
  2. Bend your knees while you roll down the lower body until your face is in front of the knees.
  3. Shake your head once and relax the muscles.
  4. Sway your upper part of the body side-to-side till you feel relaxed. Now stay in the position for some time.

Benefits:

  1. Good for the tailbone and the spine.
  2. Brings blood flow towards the head and shoulders.

5. Jathara Parivartanasana or Reclining Twist

This Yogic pose prepares the upper body part to withstand the intense meditation sessions that runs for prolonged hours. Apart from spine, this pose will massage your hips as well as the torso areas, giving them a chance to warm up.

How to do Jathara Parivartanasana:

  1. Lie down on your back and bring your knees above and stick it your chest. Swing side-to-side for a start massage.
  2. Bring down your knees making 90 degrees with your upper body and while you twist your back to the left, turn your head towards the right.
  3. Keep your hands stretched out in both directions.
  4. Repeat the process and bring your knees and head to the opposite directions.
  5. Hold each side for about 5 seconds and repeat.

Benefits:

  1. With time, perfects the digestive system

With these poses, now no more crying over back pain post an hour long meditation session.

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A significant study stated that 32% of teens (irrespective of location) suffer from mild to chronic anxiety disorder, social anxiety, panic disorder and other forms of mental health disorders. Over the counter medicines work for coordination concerns but when it comes to uprooting the entire cause, popping a pill looks like a “Donkey Work”. Scientists are testing mind-body approaches like Yoga & Meditation or Ayurvada, to help people suffering from Anxiety and see if things can work out for a prolonged time. Do you think Yoga is better than a pill? Will ancient devices for healing overpower the modern science ever? Nothing much can be said as of now but there have been intricate studies showing gradual benefits. These studies were conducted on normal people as well as patients suffering from chronic ailments or some kind of anxiety disorder. 

1. Music Performance Anxiety (MPA)

Ever heard of musicians smoking weed right before the show? MPA is an aggressive form of stage fear that reflects a comparatively serious form of physical as well as cognitive symptoms. A research on symptoms and treatment of MPA included a range of therapies like medications, cognitive therapies, bio & neuro feedback systems, and psychotherapies. Test results revealed that mindfulness meditation and breathing techniques were some of the effective ways to control MPA symptoms like shivering out of fear, pining for pacifiers like drugs, and anger. Moreover, the study also reflected the fact that realistic goal settings, and cerebral restructuring are way-outs to manage behavioral symptoms.

2. Cancer-related Fatigue

Cancer impairs both physical & mental capabilities, and may cause severe form of Depression. A randomized control study involved a group of 58 Cancer patients and asked them to undergo a 6 months Yoga & meditation therapy. A Generalized Anxiety Disorder (GAD-7) scale was used to compare the test results and success rate. The comparative study had a great set of results that proved the efficacy of Yoga on the anxiety and stress levels of these patients. An 8-week session that ran for about 60 minutes on a daily basis helped Cancer patients battle their anxiety on all levels. The intervention therapy saw reduced numbers when compared to the baseline. However, a continued practice was prescribed in order to keep a tab on the stress levels in the future.

3. Chronic Hemodialysis

Chronic Hemodialysis is a tough process to go through as the patients suffer sleep disturbances, fatigue, and unceasing anxiety levels. After a number of hit & trials, a significant study solidified the efficacy of Yoga on not only mental well-being, but also on the immune systems of these patients. In order to put forth some hard facts, there were a couple papers that were reviewed for determining the effect of intradialysis Yoga on the stress levels and functional performance reflected by respondents undergoing Chronic Hemodialysis. The inference drawn revealed that Yoga puts the patient in a state of ease and offers the bodies to battle the fatigue, sleep problems, and various biochemical variables.

4. Mild Depressive Symptoms

Mild Depressive Symptoms include inability to control anger, a poor response system to responsibilities, and an increased urge to go for addictions to escape real life. If left unaddressed, these symptoms often grow into serious medical concerns and affect the quality of one’s life. A significant research roped in a group 50 participants who reported to have one or more than Mild Depressive Symptoms and was asked to take a month long Yoga session. The respondents were taught the basics of Laughter Yoga or Hasya Yoga, which comprises replicated laughter, gentle stretching, and meditation. The respondents completed a Depression Anxiety Stress Scale and later attended the Yoga & meditation session. After a period of 8 weeks, patients saw improvement in residual mood patterns, anxiety, and depression.

5. Primary Care Level Stress

Although Yoga & meditation has a positive effect on the overall well-being of an individual, the benefits on the Primary Care level is still not at the centerstage. A longitudinal study involving 50 respondents was conducted and a 24 weeks Yoga program was planned to see any possible positive effects. The end point of the significant study was to observe improvements in psychological distress, satisfaction level and rate of adherence. At the end of the stipulated time frame, respondents reported to have a better control over their stress response systems, their psychological aspect of life was better, and the motivation to live life was heightened. The rate of adherence was high and Yoga was declared as a safe way to attain a high quality Primary Care.

6. Low Emotion Regulation

The capability to handle emotions better is a result of a peaceful life and low anxiety levels. However, the fact is that countries like The USA have more than 50% of citizen suffering from a weaker Emotional Regulation process. A number of studies were conducted to judge the efficacy of Yoga in such scenario and the results turned out to be surprisingly supportive. The results showed that people who practiced Yoga put two areas of the brain called as The Superior Parietal Lobule and the Supramarginal Gyrus, into action. These two activated areas of the brain suppress negative emotions like egocentric bias. The quality of life is improved and respondents were able to judge situations without any ego, anxiety, or anger.

It is rightly said that Yoga is a way of life. You can cure things in a wholesome way owing to its holistic foundational concepts and healing capabilities. 

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Yoga is a 5000 years old science of complete health and wellness. The philosophy originated in the Indian subcontinent and has spread out to each and every corner of the world. Yoga is a practice of the body, mind as well as the soul. While Yoga is spiritual with mantras, it is a physical exercise in the form of asanas. Since physical workouts include your body parts, injuries are always on the card if not taken proper care. Many people, who are not aware of the ways to avoid injuries, get wounded. Thus, Yoga asanas require to be practiced with the utmost caution, especially until you become a perfect practitioner.

Here is a set of tips and pieces of suggestions that one should follow to prevent an injury while practicing Yoga asanas.

1. Be mindful and Listen to the body

While practicing Yoga, it is very important to listen to what your body has to say. Since your fitness is wholly dependent on the smooth practice of asanas, you need to take proper care of the body. It is advised to be mindful during the practice session. The process of being careful should start from the very beginning of the session. Many Yoga teachers suggest a couple of minutes of Meditation before one get into the practice of asanas. Make up your mind about what you are going to practice that day and prepare yourself accordingly. This way, you will be able to remain calm during the practice and care more about the body and its health. Do not force the body to engage in tough asanas.

2. Do not hesitate to consult your teacher

In a Yoga class, you should always consult your teacher. As soon as you enter the class, contact your trainer and ask him/her about today’s schedule. In between the class, if you feel any form of mental and physical problems, take no time to reach out to the teacher. Teachers are the guiding light on the path of life. Especially in Yoga, teachers’ importance becomes multifold. Instructors have the solution to every issue that a student faces while practicing Yoga. It is a wise decision to keep interacting with the Yoga teachers, since they are highly experienced in the field. They will not only suggest you ways to make the practice safer but also tell you about the art of using props and modifications.

3. Follow proper Adjustment and Alignment

Adjustment and Alignment is a very important part of Yoga. Although the technique is taught during Yoga teacher training courses, it can be learnt quite easily online also. In many Yoga studios, trainers make students aware of alignment theories so that they can practice various asanas with perfection. It is very common to see people struggling with their body alignment during Yoga exercise. In that scenario, consult the teacher and ask him/her for support. Every Yoga pose has a different way of practice and you must follow the steps carefully. For example, in the practice of Natarajasana, the foot, on which the body stands, should be at the center of gravity. In case of unfair distribution of the body weight, you are prone to an injury.

4. Practice being moderate until attaining confidence

If you are new to the Yoga world, practice with utmost care. Your first intention should be to master the basic asanas. Many Yoga practitioners get injured at the very beginning of their Yoga career. In Yoga, enthusiasm should be controlled. One must embrace patience. Even if the person beside you is doing an advanced asana, you should stick to your normal exercise before becoming a master in the field. Do not copy others and do your own pose. Basic Yoga poses consist of Parvatasana, Tadasana, Adho Mukha Svanasana, etc. Also, in the beginning, you should focus on balancing your body, which is extremely important. Work on confidence boosting with regular practice. In addition, you can take help of your family members to gain confidence in the practice.

5. Extend your limits slowly

There is a limit to everything, especially in Yoga. You must not cross a certain line carelessly. There are many Yoga poses that require you to stretch the body to a good extent. You should have control at the stretching limit. Leaving your ego is of extreme importance in Yoga. Remember, Yoga is unique for everybody and what suits your neighbor may not suit you. While extending the body in Dhanurasana or Ustrasana, if you are not comfortable after a certain limit, leave it for the day. Yoga is a celebration of what the body can do and not a punishment for what you cannot do. Slowly and gradually, you will attain perfection. But for that, you need to engage in a safer and mindful practice.

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Life can’t always be plain, calm and easy, as it keeps on throwing us challenges, and has its own set of ups and downs, wax and wane, and jigsaws. Life is the name of change, and this constant newness does overwhelm us in its own way. Life surely bogs you down, and amidst the circumstances, it becomes quite strenuous to hold on to the sanity. To overcome the phase in a glorifying manner, one needs to put effort to remain connected with the positive being.

There are certain things, people and practices that inspire at every step and help you to hold on to the calmness and harmony. The situation serves as the best host to mental issues starting from being stressed out and leads to serious ailments like depression, stress, etc. To maintain good mental health; it is required to stay happy and positive.

It is hard but not wayward, just little efforts and practices bestow countless ways to find joy and peace in life. Here are the top six tips that help you find happiness, peace and good mental health.

Explore and Challenge your Strengthens

During the down phase of your life when negativity encircles you, the best way of warding them off is by being constantly identifying the strengths and challenging them. Explore your strengths, it helps you overcome personal weaknesses and challenge them to excel in the situation as well as personal and professional life. Get involved in some new activity of interest or do something you always love to do, this is how you can use the abilities in the best possible way and boost self –confidence.

Immerse within the Natural World

Nothing, in particular, is to be blamed for the low times in your life, and anything can distort your peace and joy, and disturb your mental health. To stand tall in similar scenarios, nature can aid you the best and get you moving. Nature healing is an actual thing and can do wonders for the human spirit. Try to get outside and spend some time at a place encircled with nature, take a 15-minutes walk in a park, plan a yoga retreat, take a break to visit a wildlife reserve, etc. there are many other ways to completely immerse in the natural world.

Stay in the Present to have Right Control

Thinking of the past and worrying about the future are the two top-most reasons that lead to bad mental health. Fretting upon the happening and possibilities doesn’t change or make them less likely to happen, but surely takes a toll on your mental peace and health. Instead of over thinking, haul your thoughts and keep your mind in the present moment to live and control a few things. Focusing on the present, gives you more control over life, and to achieve so, practice yoga, pranayama, and meditation on a daily basis. The activity brings awareness, ignites consciousness and lets you relish everything happening in the present moment.

Sweat it out to bring Sanity

It is rightly said, a sound mind develops in a sound body, so sweat it out to preserve the sanity of yours. Get into some exercising regime to get your heart pumping and be in better shape. Exercising is a daily opportunity that lets you stay active and healthy and helps you with maintaining inner peace and happiness. Start with eating healthy, taking stairs instead of elevators, practice yoga to attain tranquillity, swim to boost mood and alleviate mild depression. You can also take a stroll of around 20 minutes around the neighborhood or at the park to clear your mind and body effectively.

Optimism is an Effective way to stay Positive

It is necessary to be positive in every situation but do not give yourself to unrealistic expectations to end up with disappointments. Practicing realistic optimism is an effective way to find peace and happiness without giving false ideas and hopes to yourself. You need to understand that there are many things that are beyond your control, so instead of feeling low about the same, brace yourself to face them with an utmost optimistic approach. Focus and find a way to overcome the situation and move forward with grace and stability of mind, body, soul, and emotions.

Communication to Clear off the Problems

To feel better it is essential to share the feeling with confidence and can be done by clear and consistent communication. Our happiness, peace and mental stability depend on our every kind of relationship. Relationships give strength to living and make our life complete, and communication is the strongest pillar that holds the relationships. Issues in the relationship whether at work, home, within friends or more, and can be solved with clear communication. Communicate well, be straight forward of your feelings, be tactful and say things clearly. Venting out rightly helps to maintain the inner peace and joy, so if something bothers you, find a calming way to breach out.

Life will never stop throwing obstacles on us, and with these tips, learn not to lose calm and don’t break the positive spirit. Talk to the trusted ones if the situation gets worse or talk to professionals for the right support and help.   

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Traveling is bliss; wouldn’t we all agree to it? It makes you forget the load and gives you the freedom to follow your heart. If you haven’t tried it yet; then, we would recommend you to experience it and feel all your stresses melt away. There are reasons why traveling is important. It isn’t just the relaxation process but a lot more than that.

? It broadens the perspective. Prepares you to understand another side of the story from a different angle.
? Strengthens the ability to handle uncertainty. Regular life schedules make you habitual. While traveling you get to handle uncertain things which makes you a problem solver
? A chance to explore self. You are introduced with a newer self, traits or passion you never knew existed.
? Teaches from real-life incidents. It is correctly said that real-life incidents teach you more than your school. Same goes with traveling; you experience things like never before. This prepares you for your future.
? Elevates your social circle. Travel introduces you to new people from various cultures. You get to meet like-minded individuals.

Inclusive of all the above, it boosts your confidence. Don’t just sit around and wait for the day. Plan your trip and execute.
Before you execute your traveling make sure to check on the season. If it is winters; it isn’t that tough to handle. If you are traveling in summers you need to take extra care. Yes, traveling in summers can be really exhausting. Sun above the head all the time makes you low on the energy, you are dehydrated. Vacations mean eating out. And, eating out in summers may turn out to be unhealthy. You have to be cautious about your health while summer travels.

Hey! Are you planning to drop your plan? No, no, no don’t even think about it. And if you are, start reading this blog from the beginning. You will catch up. In the following blog, let us share some tips to keep you happy and healthy during summer travels.

Prepare a drug box

While packing for summer travel you must prepare your drug box. It isn’t necessary that you will need it. But as they say, “Precaution is better than cure”. Your drug box may include an anti-inflammatory drug, anti-diarrhea drug, motion sickness drug. Antiseptic cream or lotion, band-aids and drugs for stomach upset are also a must. Once you have prepared yourself for this, you are good to go.

Keep Fit by Practicing Yoga

It is quite understandable that traveling hardly leaves you time to go about with your fitness routine. But, it takes only a few minutes of the day to give your body and mind the necessary break. No need to hit the gym, just 15-20 minutes of yoga a day will be enough to keep you healthy and happy throughout the duration of your vacation. Practice some easy poses like Trikonasana, adho mukha svanasana, Balasana, Malasana, Dandasana, etc. and stay rejuvenated and recharged all day long.

Hydrate yourself to the max

When we say hydrate yourself. It doesn’t necessarily mean with water. Of course, water is irreplaceable. So you can opt for bottled water or boiling water. If in any case these aren’t available, go for seasonal fruit juices. Any freshly made seasonal fruit juice will be as beneficial as water. You may also keep fruits with you that are juicier. The juicier the fruit is, more hydrated it is going to keep you. Avoid ice cubes if you can, try to keep water in containers that can keep it cold for long.

Don’t get yourself tanned

Yes, you were on a vacation. Show-off with your pictures, mark your locations, display the new stuff you bought from vacation. But don’t let your tan speak for you. You obviously spent a good amount on your travel. You wouldn’t want to spend the rest seeking skin care treatments from expensive spas. Taking care of your skin while traveling during the hot summer months is something one should never forget. Make sure you have enough sun protection cream or lotion for the body and face. Try and avoid going out in the afternoon. Even if you have to, wear eye gears, cover up your face with scarfs or visor cap.

Taste Local Delicacies but Always Keep a Lid on It

Vacation means indulging in some local delicacies, trying out new foods and satiating your taste buds with lip-smacking street foods. That’s part of the fun in fact. But, it is also important to keep a check on what you’re eating especially during the summers. A bit of cheat here and there away from your healthy routine is fine but don’t let it go beyond the limits. While traveling, it is always a good idea to keep some fresh fruits with you, some fruit juices, nuts, dates, etc. which are not only healthy but also takes care of your hunger pangs.

In a chivvy to help the above mentioned are a few important things you must take account of while summer travels.

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The feeling of uneasiness or too many thoughts running across the mind won’t let the body be still and restful. Many of us find it difficult to sleep due to one or the other reasons. Some feel bloated crediting to the untimely eating habits, some cannot calm their mind due to stress and others keeps turning and twisting while sleeping. All these patterns let you feel lethargic and sleep deprived, and as a result you feel inactive throughout the day.

Proper, restful and timely sleep is required, and to support the same yoga practice is the way out.

Yoga is the holistic practice that doesn’t always have to be vigorous but can be therapeutic as well. Yoga practice can be subtle, and with easy asanas brings the desired changes in the body bestowing relief. When you’re well rested, your brain functions rightly, enhances the capacity to heal the body and helps you to express yourself better.

There are certain gentle yoga poses that calms the body, relaxes the mind, and include the poses in your night ritual to have a good night’s sleep.

Standing Forward Bend (Uttanasana)

• Stand straight on the mat/bed with hands beside the body and feet together.
• Breathe in and raise your body upward as you put the weight on the toes.
• At the same time raise the arms over the head, stretch the body and hold the pose.
• Breathe out and bend the body forward folding from the hip joint and gently bend the knees so that the hands can touch the feet.
• Hold the pose for 20-30 seconds while breathing normally.

Child’s Pose (Balasana)

• Kneel down on the mat/bed with hands placed freely beside the body, and feet together with big toes touching each other.
• Exhale and sit on your heels placing the hips over it, and slightly apart from your thighs.
• Inhale and raise the arms overhead, exhale, and bend the torso folding from the hip joint.
• Place the abdomen between the thighs, with forehead on the floor and hands placed in front of you.
• Relax and hold the pose for 30-60 seconds while breathing normally.

Butterfly/Cobbler Pose (Badha Konasana)

• Sit straight on the mat/bed with hands beside the body and legs stretched out in front of you.
• Now fold the knees outward and bring the feet close to each other joining the sole together.
• Hold the feet with your hands and bring it close to the pelvis, and make sure the sides of your feet are pressed on the floor.
• Stay in the pose for a while, and then start flapping your knees while inhaling and exhaling.

Wind Releasing Pose (Pawanmuktasana)

• Lie flat on your back on the mat/bed with hands and legs placed freely.
• Now fold the knees, put them together and bring it close to each other.
• Pull them off the floor, grasp the legs with your hands and bring them close to your abdomen.
• Make sure the thighs press the abdomen, keep the head on the mat and don’t stress it.
• Hold the pose for 30 seconds, loosen and tighten the grip as you inhale and exhale.

Supine Spinal Twist (Sputa Jathara Parivartanasana)

• Lie on your back with hands beside the body and legs placed together.
• Now slide the hands and bring it up to the shoulder level creating T shape.
• Now fold the left leg and place it over the right leg and touch the floor with the left knee.
• Move the lower back keeping the upper back and neck on its place.
• Turn the head towards left and hold the pose for 30-40 seconds. Release and repeat the same on the other side.

Legs Up The Wall (Viparita Karani)

• Lie flat on your back near the wall with legs placed together and hands beside the body.
• Now slide the hands below the back to support it, and then lift the legs of the floor placing it over the wall.
• With the support of the hands lift the hips and place it against the wall.
• Support the body balance and weight on your back, arms, and shoulders, and set the gaze towards the ceiling.
• Hold the pose for a while, release and turn to one side to relax for a while.

Corpse Pose (Savasana)

• The pose is required to complete the session successfully.
• You need to lie flat on your back with hands placed freely beside the body and legs kept hip-width apart.
• Once you get comfortable in the pose, breathe normally and close the eyes.
• Make sure you don’t sleep and stay in the pose for 15-20 minutes.

Perform the sequel regularly before going to bed, and ensure to have a better and Good night’s sleep.

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Amidst the modern clutter, a yoga teacher training course is an expedition of transformation, personal growth, and body-mind health. During yoga teacher training courses across the globe, you get an opportunity to learn, and practice yoga, to become one with nature, and to embrace profound connections within.

As you successfully complete a yoga teacher training course, you evolve into a celebrated yoga teacher as well as a human being with serenity and yogic demeanor. Continuing your yoga practice and adhering to a yogic lifestyle even after completion of the course is the ultimate path to embrace the treasures of yoga lifelong. Here’s what you can do after yoga teacher training.

1. Get Registered to Spread the Message: Congratulations for the achievement. Your hard work, dedication, and patience have reaped sweet fruits in the form of Yoga Alliance certification from the respective school. Log into the Yoga Alliance website, submit the information (certification course), and get yourself registered. By doing this, you receive an acknowledgment from the community of being a registered yoga teacher (RYT). With this honor, you gain the freedom to preach the message of yoga worldwide.

2. Develop Curriculum Vitae: After the completion of your yoga training, you can take up yoga as a profession. So, like other professions, yoga profession too demands a curriculum vitae (resume) in which you can showcase a comprehensive profile of your qualification, skills, teaching style, experience, and more. The resume will help you get lucrative offers for teaching yoga in yoga schools across the globe.

3. Take Regular Yoga Classes: Now that you are registered and have a well-drafted resume, you can start taking regular classes at a yoga studio. By taking regular yoga classes, you can continue your practice and can share yoga knowledge open-heartedly with the students. It will help you discover in depth the science of yoga and enhance your teaching experience.

4. Be Independent and Launch a Yoga Studio: When you take yoga teaching as a profession, you dream of having your own yoga studio. Going-all independent and launching your own yoga studio is one of the best ways to share your passion for yoga with budding yoga enthusiasts. Build your yoga studio with positivity, authenticity, and peacefulness. Teach the students the traditional yoga lessons and practices.

5. Embrace a Yogic Lifestyle: As a yoga teacher, you are an inspiration for the many. So, continue to live and nurture a yogic lifestyle. In this way, you can embrace a healthy lifestyle yourself as well as guide others well on the same path. Adopting good habits and following a healthy routine is vital for maintaining a regular yoga practice.

6. Be a Light of Inspiration: As a yoga teacher, you are not only entrusted with the task of teaching the students’ yoga asanas, pranayama, and meditation. But also to motivate them along the journey, make self-sufficient to fight the battles of the life, to help them learn self-healing, and more. Become a guiding light and illuminate the lives of your students with immense positivity and motivation.

7. Be a Yoga Nomad: Being registered with Yoga Alliance gives you an opportunity to spread the teachings of yoga anywhere around the globe. Make rightful use of this opportunity and edify as many people as you can in various parts of the world with yogic wisdom. Be a yoga nomad and truly live a life of a yoga teacher.

8. Enlighten the Masses with Traditional Teachings: One of the distinguishing qualities of a great yoga teacher is that they enlighten the minds of the students with yoga lessons steeped in authenticity and traditionalism. Only with the classical yoga knowledge, the students can learn the sole purpose of yoga. Preach what you have attained during a yoga teacher training course.

9. Determine the Niche and become a Master of it: During a yoga teacher training course, you become well-versed with diverse types of yoga styles. Find what appeals you the most. Is it Hatha, Ashtanga, or any other form of yoga. Specialize further in a yoga style that fascinates you the most. Enhance your practice in that yoga type and become a master of it with finesse.

10. Enjoy the Journey: During a yoga teacher training journey, you have endured an intensive schedule. Upon completion, embrace the values gained. Be patient and enjoy the new transformations. Do not let go of the practice.

Keep up the self-practice. Lead a life of contentment and bliss. Spread love to the world.

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Apart from all the miraculous functions, what’s even more awe-inspiring about the body is its honesty. Yes, your body never tells you a lie. At times, your mind may play tricks (motivating you to think, you are fine when you are not) but your body is a firm believer of honesty. How? When it needs nourishment, you feel hungry, a feeling of tiredness is a signal that your body requires rest and sleep and more.  

Living in a hectic world gives rise to thoughts that we should commit to self-reflection, self-care. We should slow down and spend time with ourselves. By way of these thoughts, our body-mind signals us to devote time to the science of meditation.

Meditation is an art of deeper rest. In practice, you focus your mind either on breathing or mantra that strengthens relaxation response of the body and brain. Along with focusing, the meditation practice emphasizes the act of letting go which results in awareness and a healthy sense of perspective.

Types of Meditation to Practice:

1. Loving-Kindness Meditation: The other name of Loving-Kindness meditation is Metta meditation. In this, you develop an attitude of love and kindness towards the self and others around you. Along with breathing, repeat a message and get engulfed in the feeling.

2. Mindfulness Meditation: Mindfulness meditation is a practice where the person becomes aware of the present moment. It is a practice that you can practice anywhere, like calmly notice the surroundings.

3. Breath Awareness Meditation: It is a form of mindful meditation encouraging the practitioner to focus on breathing in order to bring the mind to the present. Take deep and slow breaths and count it using a mala.

4. Transcendental Meditation: During transcendental meditation, the practitioner repeats a mantra to cultivate spiritual experiences and heightened mindfulness.

5. Mantra Meditation: The name defines this meditation the best. Using of mantras to remain focused in practice and to augment spiritual health.

Three Signs That You Would Benefit From Meditation:

1. Relief from an Eternal Feeling of Tiredness: In the modern era, we feel tired and exhausted.

Most of us drag ourselves out of bed in the morning, try to revitalize the system with caffeine during the office hours and then despite the feeling of wearisome, falling asleep is a mammoth task.

It would not be wrong to say that monotony has become a part of our demanding lives. What most of you yearn is not only professional success but personal peace more. With peace of mind, you can concentrate and achieve your goals more effectively.

Meditation is the science and art of rest. By sitting in meditation, taking deep breaths, and focusing on a mantra, you induce your mind into a state of deep relaxation. When your mind feels relaxed, your body is also revitalized.

2. Reduced Stress: Encountering a few episodes of stress in a day or two is normal but feeling stressed all the time needs help. Chronic stress is a mental health condition as well as a stain on social lifestyle. When you are stressed, you do not live in the present moment. And, it’s a sign that you need meditation and you would benefit from it. Reduced stress is a well-researched benefit of meditation. The steps of meditation are designed towards reducing cortisol and decreasing the effects of the sympathetic nervous system on the body. The rewards of meditation for stress and the brain are most far-reaching of them all.

3. No More Distraction and Overwhelmedness: There is a long list of signs that you would benefit from meditation, feeling of restlessness is common among many. Let’s admit we live in a chaotic world, electronics have slowly started to rob us of our ability to concentrate on important things. We feel distracted more often. Also, with the surrounding digital media, it’s easy to feel overwhelmed. Add to these two, physical restless and you are left with no time for the ‘self’. Meditation is an all-encompassing method to effectively heal these modern world malices.  When you develop a meditative faculty, your concentration enhances, mind becomes calm, connection to the self gets stronger, and much more. In this manner, you feel less helpless and you get more opportunities to enjoy, embracing yourself and the world outside.

With meditation, you can keep your mind healthy amidst the mundane routine so that you can experience the greater and spiritual pleasures of life.

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In ancient India, yoga was a spiritual practice. Thousand years later, in present times, it is viewed as health science and an important part of modern and scientific healthcare industry. This is truly amazing and evidence of the fact that yoga has evolved.

There are a growing number of researches that proves yoga has a significant value in healthcare industry and it is used as a complementary therapy to prevent and treat a variety of illness.

Yoga in Global Healthcare:

Yoga as a part of global healthcare is a sign of positivity. Its non-invasive techniques help people do both: manage symptoms and treat diseases in an efficient manner. It is a cost-effective endeavor that can be taken at any age and all stages of health to bring vitality and wellness in great proportions. The associated yogic aspect of healthy eating, pragmatic yoga lifestyle and reading of classical scriptures contribute towards emotional and social wellbeing.

With yoga, you can feel empowered to make choices for the overall wellness of the body-mind. The inclusion of yoga into the traditional healthcare system is an opportunity to prevent the onset of disease in the first place and to treat it by identifying the root cause.

Why yoga is a growing part of global healthcare?

  1. A Decrease in Stress: The science of yoga is popular across the globe as a healthy stress buster. The engagement of the body in yoga techniques such as asanas, breathing techniques and meditation facilitate the decrease of cortisol, a hormone primarily responsible for causing stress. In today’s healthcare scenario, stress is the leading cause of many health problems. Integration of yoga into the healthcare system is a possibility of healing stress in a holistic manner with life-long effects.
  2. Relief from Anxiety: Panic attacks, heart diseases, chronic pain, all are related to anxiety. Yoga can help reduce anxiety to a greater extent. Yoga practices encourage living in present moment, releasing of pent-up emotions, embracing a sense of peace that contributes to lower anxiety level. In addition to medications, yoga is a potent solution to treat anxiety in a safe manner.
  3. Improved Heart Health: By controlling stress, yoga helps in strengthening your heart health. When cortisol production is low, the blood pressure remains within the accepted systolic and diastolic value. When blood pumps normally, the heart works properly. Also, yoga practices keep cholesterol levels under control. So, start your yoga practice today for healthy heart years forever.
  4. Help Fight Depression: At times, chronic stress can turn into a deadly disease, depression. Yoga is helpful in fighting depression because it activates the parasympathetic nervous system, increases GABA levels, and more. Additionally, meditation practices cease the fluctuations of the brain that keeps suicidal thoughts at bay, one of the feelings that depression patients undergo.
  5. Sleep Better: Too much adherence to sleeping pills can be harmful to health. Yoga is painless and harmless science to improve sleep. The restorative yoga postures relax your body-mind that helps you get into the sleep mode. With adequate sleep, your concentration power improves, productivity enhances, metabolism is affected positively, etc.
  6. Reduction in Chronic Pain: From constant sitting to injuries, causes of chronic pain can be several. The practice of subtle yoga asanas, performing yoga postures with yoga props, variations, and modifications help you get rid of the chronic pain and offers you physical strength. Addition of yoga into global healthcare is a boon for patients suffering from arthritis.
  7. Flexibility and Balance: Strength and Flexibility go hand in hand. Yoga is a potent exercise to enhance both in equal measures. Yoga postures facilitate strength and flexibility of the body. Though, there are specific yoga asanas for flexibility like extended puppy pose, big toe pose, fire log pose, and more. Yoga asanas also help in improving body-mind balance.
  8. Proper Breathing Patterns: Respiratory problems are common. Pranayama, yogic breathing techniques focus on systematic controlling of breath that aids in respiratory problems. As you learn the proper way of breathing through Pranayama, you benefit your health in a miraculous way.
  9. Healthy Eating Habits: Stress brings along eating disorders. By reducing stress, yoga curbs eating disorders and promotes mindful eating. Also, yoga is the advocate of healthy eating encouraging its practitioners to go sattvic for healthy body and mind. Yoga as a part of global healthcare is a step towards instilling people with healthy eating habits for wellbeing.
  10. Improved Quality of Life: The healing yoga leads to a better quality of life. By reinforcing physical, mental, and spiritual health, with yoga, anyone can live a fulfilling life. This benefit of yoga clearly states why yoga is a growing part of global healthcare.

Embrace yoga as a part of global healthcare and lead a life of utmost wellness.

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The New Year is already knocking on the door and you can sense the fragrance of it quite comfortably. The amazing aroma of New Year must be motivating you towards a new beginning. Like every year, you must have plans to welcome the 1st of Jan. There must be many aspirations in mind and a number of wishes to celebrate the advent of some new rays of light. Amidst everything, planning for the New Year is literally half-done in the absence of some resolutions. But the biggest question is still unanswered – is it all so easy to achieve what you aspire on the New Year’s Eve?

Now, this question is a feeling of déjà vu, since a similar situation must have occurred one year back. Most of the promises that you are making today were a part of last year’s resolutions as well. What’s stopping you from being determined? What’s stopping you from getting transformed? Well, the questions are the answers themselves. Your determination is the issue – the way of sticking to a certain plan. Yoga comes with a wide scope of solutions that will certainly help you put your New Year resolutions to practice. Whether you are looking to lose weight or planning to quit smoking, the beauty of Yoga practices is no less than ambrosia.

Become purposeful with Yoga

Imagine a life without any purpose. Does it look humanly? Of course, no. The practice of Yoga is a great way to turn you into an ambitious person – the art of wanting more from life in a constructive manner. This is the basic way to learn the theory of being purposeful in life. Yoga is a spiritual science that runs on the thesis of mental oneness. When your body, mind and soul – all three aspects aim for a single goal to achieve, there is no one and nothing to prevent you from achieving what you seek for this New Year. The practices of this ancient science keep you reminding of your responsibilities towards your body, family, society, etc. You emerge as a determined person when you practice Yoga routinely.

Yoga as a weight-loss practice

While attaining a flat belly is a popular New Year aspiration, you do not need to turn towards gym or a weight training center to live a dream life. The physical beauty of Yoga will lead you towards this fascinating resolution. Yoga poses are extremely popular throughout the world for their ability to remove toxins from the body and help one make healthy. Some of the well-admired Yoga practices for weight loss are Chaturanga Dandasana, Bakasana, Trikonasana, Ustrasana, Virabhadrasana, etc. These asanas come in medium and intensive level, although for beginners, Utkatasana, Adho Mukha Svanasana, Tadasana, etc. can be immensely beneficial to start with. Yoga asanas are a complete package of health-boosting practices as they better blood circulation including all other metabolic activities in the body.

Learn to plan with Yoga

Lack of proper planning is the most prominent reason why people fail to accomplish their New Year objectives. Yoga is one of the most constructive practices that is an embodiment of ideal strategy. Each and every step in a Yoga asana is a part of a strategy and performed for an intention. You fail because you don’t plan. So, learn the art of making strategies by being in the scintillating shadow of Yoga practices. Whether you are focusing on improving cordial relation with your family or aiming to start a new job in the upcoming year, Yoga acts as a real guide to all these ambitions. Yoga poses are entirely based on strategy with every single step marking a new beginning. In addition, mindful Yoga practices are immensely useful in keeping you active all the time and not to be submissive at any stage of life.

Bless yourself with positivity as a Yoga practitioner

Positivity is quite important in life especially, when you are a part of this fast paced modern life that is utterly competitive. You have to deal with numerous moments of defeat and rejection. The only thing you can do is to be positive in such situations and wait for opportunities. But that is not as easy as it looks. Many a time, one’s New Year plans are not successful because conditions are not in favor, acting as a reason. Yoga is not the name of excuses, it is all about actions. When you embrace Yoga, optimism comes by default. Rays of light can be seen even if they are not visible. Meditation teaches you to be concentrated and follow your dreams with patience without caring about defeats, which is the best way to stick to your New Year resolutions.

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Poorva Halasana (Preliminary Plough Pose), as the name suggests is a preparatory practice for the advanced Halasana (Plough Pose). In Sanskrit literature, Hala means ‘plough,’ Poorva means ‘preliminary,’ and Asana means seat.

The Poorva Halasana is practiced to warm-up and prepares the body-mind for the glorious Halasana (Plough Pose). The preliminary pose targets the diverse areas of the body, like the waist, abdominal organs and more ensuring health and wellness.

Discover with us the steps, precautions, and health benefits of Poorva Halasana.

1. Lie in the supine position on your back.
2. Keep the legs together and arms close to your side.
3. Breathe and relax the body.
4. Form a fist with your hands and slide it under the hips. In this way, you can support the weight of the hips.
5. Inhale, raise the legs up slowly and tilt it about at 45-degrees to the floor.
6. Now, try to find your balance in the pose.
7. Exhale to release the pose. Come back in supine position.

Contraindication of the Pose:

1. Pregnant women and girls during the menstruation should avoid the practice of this posture.
2. Those having sciatica nerve pain should also refrain from practicing the pose.

Follow Up Poses:

In this yoga asana, the neck is relaxed, and the body is stretched in an upward direction, which counteracts the effects of Poorva Halasana.

The Top 7 Health Benefits of Poorva Halasana:

1. Prevents Varicose Veins: Varicose veins is a condition of enlarged, swollen and twisting veins resulting in aching legs. The Poorva Halasana is the pose to practice if you have varicose veins or you wish to prevent the onset of this condition. As you raise your legs up in the pose, you encourage blood circulation in the lower extremities of the legs thus healing the condition.

2. Stretches Abdominal Organs: The action of raising the legs up in the Preliminary Plough Pose involves a movement of the abdominal muscles. The engagement of the abdomen gives intestines and kidneys a good stretch. The intestines are responsible for absorption of the nutrients and the kidneys help the body to pass waste, both the functions get enhanced with stretching. The benefits of Preliminary Pose for the other abdominal organs are impressive as well.

3. Helps Shed Fat: Poorva Halasana is a painless and cost-effective way of shedding fat around the waist and stomach, which is often hard to get rid of. In the Preliminary Plough Pose, the waist and stomach areas get stretched due to the upliftment of the legs that assist in removing fat. With this pose, you can get a toned look in a natural way that is harmless.

4. Lengthens Spine: The spinal muscles are stretched effectively in the pose. The lengthening of the spine contributes to greater flexibility, less pain and good posture. The pose also helps in releasing the stiffness and stress stored in the back through stretching. Therefore, it is good to practice the pose for spine health benefits of Poorva Halasana.

5. Releases Anxiety: The correct implementation of the Poorva Halasana steps synchronized with inhalation and exhalation leads to mental calmness. The movements of the pose increase blood circulation to the head. Enhanced supply of oxygen and nutrients nourish the nerves and help them rest in a state of profound serenity.

6. Good for Digestive Health: The Preliminary Plough Pose is an excellent practice to boost digestive health. In the posture, the abdominal organs are stimulated. The digestive organs get a massage that helps stimulate their functioning. When your digestive system is healthy, the problems of constipation and acidity attacks are less or none. Also, good digestive health is important for emotional health, as both are interrelated. So, practice the pose for the welfare of both.

7. Preparation for Halasana: As the name suggests, the Poorva Halasana is practiced before the Halasana. In the Preliminary Plough Pose, you gain strength, flexibility and wellness required for the advanced Halasana. So, those aiming at the Halasana, perform Poorva Halasana and gradually build your way to the next level.

Aim for the advanced Halasana by practicing the Poorva Halasana (Preliminary Plough Pose).

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Pranamasana is probably the most centering Yoga exercise and is a customary part of everyday Indian culture. Pranamasana denotes the practice of Namaskar, which is the traditional greeting of respect in Dharmic religions – Hinduism, Buddhism, Jainism and Sikhism. As a Yoga practice, it is the beginning and concluding asana of Surya Namaskar sequences. While the core elements of the pose are related to spiritual enlightenment and devotional energy, it has proved to be of extreme benefit when it comes to physical wellness. Over the years, a number of people have started practicing this asana for bringing stability to the mind and body.

How to perform Pranamasana?

Although the practice of Pranamasana is quite easy, it should be enjoyed in the various steps given below to experience the maximum goodness this asana can emit.

1. Stand on the Yoga mat in an erect position by making sure your feet are placed together perfectly.
2. Bring your palms together facing each other parallel to the chest in Namaskar posture.
3. Make sure your eyes are looking straight parallel to the ground.
4. Take a deep breath to relax the body and follow it with a couple of more breaths so that the pranic energy refreshes you.
5. Close your eyes, focus on the central part of your brain and utter a few Sanskrit Mantras.
6. Let these mantras enlighten you and your soul for 4-5 minutes.
7. If you are facing the Sun, it would be awesome.

If you want to advance the asana, you can practice this on one foot.

Health Benefits of Prayer Pose:

1. Sponsors mental calmness: Pranamasana is a peaceful Yoga exercise that is practiced in a stationary position. The pose is all about maintaining calmness in the body and mind. It is a practice of remembering the ultimate God by being in the zone of extreme silence. Amid the environment of work, work, and work, the brain is sure to get frustrated, which the Prayer pose cures in the most astonishing fashion. When you stand in the posture of Pranamasana and close your eyes in prayer, it gives a sensation of tremendous tranquility to bring peace to the brain.

2. Improves body posture: Posture shows how confident you are. It depicts the level of your self-reliance. The standing Yoga pose of Pranamasana is a great way to enhance the posture of one’s body. Elongating the spine, the Prayer Pose makes sure the body doesn’t have to feel the pain of mental and physical loosening. With a better body posture, when you face the person you are talking to, it creates enormous self-belief in you.

3. Promotes relaxation in the body: In order to relax the mind and the body parts, fall in love with the beauty of Pranamasana. One of the best relaxing Yoga exercises, the Prayer Pose is practiced by a large number of yogis and recommended by a majority of Yoga experts to attain mental repose. Pranamasana is like Meditation, which is all about letting go all those negative thoughts from the brain. The practice is an awesome way to kill old and senile body cells and create new ones to make you feel young and energetic.

4. Instills spiritual energy: Pramasana is the traditional way of greeting in Indian culture. It is also the way of worshipping the creator. This yogic practice fills the body and mind of the practitioners with spiritual energy and leads them on the path of spiritual enlightenment to attain mental purity. Pranamasana is everything that Yoga stands for, from peace to devotion and from health to beauty. The mantras that are uttered during the practice of the asana illuminate the soul and sponsor positivity in the brain.

5. Stabilizes the body and mind: Balance is quite an important aspect of a healthy human life. Stability is the key to success and perfection. Pranamasana is one of the most beautiful Yoga poses that help to maintain a balance between the mental and physical energy in the body. It enhances awareness about equilibrium and equality, which are extremely important for understanding the art of walking on the road to beauty. The practice lets you enjoy your life by nourishing the immense potential hidden within you.

6. Nourishes the legs muscles and bones: If you stand at one place for quite some time, it is normal to feel strain in the thighs and lower leg. Pranamasana, being a standing pose boosts the ability of your legs to sustain more pressure. The practice strengthens the muscles and bones of your legs and also augments the joints, knees, ankles, hips, etc. The health benefits of Pranamasana exceeds to buttressing the arms muscles and wrist joints. You can also experience a nurturing in the nervous system.

Glamorize the dawn with the soulful practice of Pranamasana along with the beautiful sounds of the Mantras to take the bliss out of the environment.

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Meditation is the only medium that makes way for the inward peace through mindfulness and brings in a sense of consciousness.  To shift yourself towards a tranquil state, meditation is the perfect modus and with the blog know the tips to choose meditation retreat in India – the land of its origin.

“The thing about meditation is: You become more and more you.”

– David Lynch

Annihilate yourself with the illustrious practice of Meditation to awaken the conscience, to bring awareness and to form unification with the spiritual being that resides within. Mediation is the supreme way of unplugging and disengaging yourself from the outer world to connect inward. Withdraw from the ruckus of the frantic everyday life and go for a soulful getaway in a sacred space with the Apus (mountain spirit), or somewhere at the seashores to resuscitate.

Traverse to the divine land where the holistic healing art of yoga, meditation, and Ayurveda was born. India is the place to step in for a meditation vacation to bring more awareness, harmony and quietness in life. Mediation is the path towards attaining enlightenment and commencing on the voyage from the birth land imparts greater benefits.

Meditation Retreat in India

Being the land of origin, India is a sacred country crediting to its mythological aspects and makes it an ideal destination for holistic practice. The country boasts of diverse terrains of snow-capped mountain ranges, scintillating beaches, mesmeric water bodies, scorching desert and lots more. The serenity of the place sets the ideal background to attain peace and harmony through the practice of Yoga.

Envisage, practicing meditation amidst the Himalayas where the cold breeze brushes your skin making you experience calmness, or at a seashore where water nudges at your feet making you feel the sense of purity. India in every sense is and always be an apt destination for a meditation retreat.

And with these tips, you can choose the best meditation retreat in India.

Contemplate at a Place of Utmost Sanity

A person can meditate anywhere even inside closed rooms. But practicing it at a place surrounded with tranquillity and divinity fills the soul with utmost bliss. While traveling to India, garner the opportunity to choose a meditation perfect place that boasts of yogic legacy. Choose destinations including Rishikesh, Khujraho, Kerala, Dharamshala, Darjeeling and more. These places are renowned for seraphic ethos and nature in abundance.

Find an apt Meditation Center in India

The next step to keep in high consideration is choosing a renowned certified meditation center. Meditation retreat in India surely bestows an ineffable experience and the right school adds a lot to the whole practice. Being a sacred yogic land, India offers an array of reputed yoga and meditation schools and program that provides deeper learning and enhances the practice. It is advisable to choose a meditation specific school for authentic knowledge and proper learning.

Assimilate Knowledge from an Experienced Teacher

A teacher is liable to shape the practice and inspire you at every step to deepen the practice in order to bring a sense of mindfulness. Choosing a meditation centric school is essential and equally important is finding and learning from a meditative expert.  Find a school with qualified teachers of meditation. Go through their profiles and know about their background, experience, qualification and more.

Check upon the Course Consistency

Always consider checking the program consistency to ensure that everything promised is available. Check the course curriculum to have a better insight into the meditation retreat program, read reviews and student’s testimonials for gaining a better understanding and do more research. All these detailed knowledge will help you to choose the best and make the whole transformative experience superior.

Nutritious Food for Better Concentration

A healthy palate satiating food is everything you require and want after a long day of meditation practice. At the renowned meditation center, you will be served highly nutritious Ayurvedic meals thrice daily with herbal drinks. The food not only satisfies your hunger but also feeds the soul, energizes the body and brings mental clarity. The bountiful delicacies are loaded with health benefits and helps improve concentration.

Comfy Accommodation for Well-Rested Stay

After a good meal, rest is required the most for relaxing and rejuvenating the body. Ensure the place you are accommodated at is clean, hygienic and comfortable. A well-rested stay is essential for the replenishment and repairing of the entire body after a day-long of intensifying meditation practice. Make sure the rooms are cozy and are well-facilitated with basic modern amenities.

Choose an All-Inclusive Program to Incur Expenses

Beyond the regular meditation session and relaxation time, many retreats offer extra activities and excursion facilities. These activities may include a spa treatment, Ayurveda therapies, yoga lessons and cooking classes, visit to nearby places, voluntarism, Karma yoga and more. These elements break the monotone of the retreat program, enhance your time at the retreat and prove to be less expensive. So always choose an all-inclusive program that consists of accommodation, extra activities, food, excursions and more for an affordable meditation retreat in India.

Set the intention, be determined and commence on an expedition towards in the divine land of India for a soulful experience with a meditation getaway.

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A very effective Yoga pose for health, Pawanmuktasana is a primary level Yoga exercise. The term, Pawanmuktasana is made of three Sanskrit words – ‘Pawan’, meaning air or gas, ‘Mukta’, meaning releasing, and ‘Asana’, meaning pose. Because of the asana’s primary role of letting out harmful gas from the body, it is known as the gas-releasing pose. A number of people, who are facing the problem of poor digestion and improper body fitness, perform this asana. The reclining pose is among the top practiced Yoga exercises in India, thanks to its enormous positive impact on the health and wellness of the body and mind.

How to practice Pawanmuktasana?

1. To begin with, lie on the Yoga mat in Savasana with all the body parts freed up and relaxed.
2. Enjoy a couple of deep breathes (inhaling and exhaling) in the position before beginning movement in the body.
3. Bend your knees and bring them towards the chest by pressing the lower legs with the help of your hands near the abdomen.
4. Keep your shoulder on the mat and eyes focusing on the knees.
5. Hold yourself in this position for a few minutes to pave way for the digestive gas to release.
6. To make this practice a bit advanced, bring your face forward to touch your forehead to the knees.
7. You might move your neck to and fro for toning your shoulders and neck.

Health benefits of Pawanmuktasana

Although the practice of Pawanmuktasana is quite easy to perform, it is loaded with many beautiful benefits for the holistic development of the mind, body and soul. Have a look at some of the most amazing benefits of the Wind releasing pose:

1. Strengthens the abdomen: The Gas release pose is a great way to tone the abdomen muscles and get a strong belly. During the performance of Pawanmuktasana, the abdominal region is pressed by the thighs toning it in an awesome way. This way, fats and toxins present in the region also get removed paving way for a flat belly. Digestive organs such as stomach, pancreas, intestines, etc. are nourished for boosting their abilities.

2. Boosts blood circulation: Proper blood circulation is one of the most important aspects of good health. The red liquid is the only way to transport important materials from one part of the body to another. Notwithstanding the fact that Pawanmuktasana is more or less a stationary Yoga exercise, it sponsors a better circulation of blood within the human body. The pose also makes sure that the brain gets enough amount of blood for a better course of action.

3. Betters digestive process: Pawanmuktasana is all about improving the process of digestion in the body. The asana is related to all the digestive parts of the body and helps the digestive organs work properly. While you indulge in the position, impure gas accumulated and trapped in the digestive system gets released in an easy fashion. Smooth digestion is a sign of good health. A number of digestive problems such as stomach cramps, bloating, etc. also get treated by the uniform practice of this pose.

4. Tones thighs and arm muscles: Arms and thighs experience enormous impact of the Gas release pose. The exercise is good for both stability and stamina of human legs and hands. While holding the body in Pawanmuktasana, energy gets stored in the muscles and when you release the pose, the potential energy escalates through the body parts. Muscles of the arms experience a good amount of strain while practicing the pose, along with nourishing the shoulders, knees, hips, bones, etc.

5. Relieves Neck and Back Pain: Gain a much-needed relief from the problem of neck pain with the practice of Pawanmuktasana. While you stretch your forehead towards the knees, your neck plays an important role in balancing the body. At the same time, the spine comes into action to provide stability to the body. All kinds of problems related to the upper body can be cured by embracing the beauty of this Yoga asana daily. If you are not able to bring your chin towards the knees because of an ache, do not push too much. Improve slowly and steadily.

6. Sponsors mental calmness: Mental peace and calmness are in the core of Yoga. Yoga is known to sponsor tranquility to the brain and other parts of the body. Talking about the practice of Pawanmuktasana, it helps each and every part of the body including the brain to stay stable and active. Activeness in the mind comes with a number of positive factors that aid in the proper development of one’s decision-making abilities. After performing this asana for approx 5 minutes in the morning, one’s brain remains calm throughout the day.

Enjoy the health benefits of Gas release pose while indulging into the beautiful Yoga exercise of Pawanmuktasana. Begin like a beginner and gradually focus on improvement without pushing too much.

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The importance and benefits of sitting tall dates back to the millennium! Every now and then, we all are instructed to sit in an upright manner with poise. Without much thought, many of us have attempted to manifest a correct posture while sitting. But we will spend the next few minutes deconstructing the simple act of sitting (Mountain Pose) and its benefits.

As you sit in alignment and form, you imitate the Parvatasana, the foundational yoga posture. Starting from the feet to the crown of the head– the elongated spine, the broad chest and the stretched arms culminate to equilibrium. Hence, the Parvatasana is the pose to practice for harmony.

The pure alignment and the element of breath in the Mountain Pose, make the practice of this pose a true bliss. Engage in the Parvatasana and incorporate the breath that brings a meditative element to your practice. Furthermore, it makes the practitioner more aware about the self and surroundings. And off the mat into the daily life, the pose fosters a sense of grounding and reconnection with the true place of stillness.

The Alignment Instructions For Mountain Pose:

1. Sit on a yoga mat in Sukhasana or Padmasana.
2. Make sure the spine is elongated, and the posture of the body is correct.
3. Place the hands in your lap and interlock the fingers. In the Mudra, your palms should be facing towards you.
4. Now, exhale, stretch the arms overhead and keep the fingers of the hands interlocked.
5. You can also join the hand in prayer position overhead.
6. Stretch and pull the torso upwards as much as you can.
7. Keep the eyes closed or gaze in a front direction.

Arm Variations of the Mountain Pose:

? You can stretch the arms above parallel to the floor, palms facing each other. This practice stretches and strengthens the arms.
? While sitting in the pose, hoist the arms up, join the hands together and bend it in both right and left directions.

Precautions of the Pose:

? Sitting in the Sukhasana or Padmasana can be a task in the beginning. Do not push yourself into the pose as you may injure yourself
? If you experience a backache, perform the pose under the guidance of an experienced yoga teacher because keeping the spine straight requires a lot of efforts.
? In the pose, do not strain or move the neck unnecessary.

The Health Benefits of Tadasana:

1. Tones Abdominal Organs: The Mountain Pose involves active engagement of abdominal organs that leads to their toning and conditioning. With strength, you get a chiseled look enhancing your outer appearance. And the firmness also benefits the health of internal organs. So, in mountain pose, develop both inner and outer wellness.

2. Better Posture: Better Posture symbolizes grace and health. In Parvatasana, you can learn the art of sitting tall and with a correct alignment that results in improved posture. In the Mountain Pose, you practice sitting with an elongated spine and balanced posture that stretches the muscle of the spine and releases tension. With continuous practice, you develop a habit of sitting straight that further helps in correcting your posture.

3. Strengthens Muslces: The practice of Mountain Pose strengthens the muscles of the body. The strength developed in the muscles help in preventing diseases. Also, the stretching and strengthening provide relief from excruciating pain due to the release of tensions and stiffness.

4. Decreased Anxiety: Through the substance of deep breathing and steady focus on a point, the Mountain Pose helps in reducing anxiety. When your mind becomes calm in the posture your productivity and health increases manifolds. Additionally, a calm mind fosters greater awareness of the mind-body connection.

5. Develops Gratitude: The Parvatasana is an ideal posture for developing gratitude and motivation. As you sit in close contact with mother earth with a steady gaze, you internally cultivate a feeling of groundedness and compassion.

6. Spiritual Benefits: The practice of Mountain Pose gives rise to many spiritual benefits. As you chant mantras and concentrate on a point, the pose encourages inward connection. With breathing, mantras and focus, the Parvatasana becomes a meditative posture.

7. Prevents Respiratory Problems: Deep breathing is a core element of Parvatasana. When you practice the pose with coordinated breath movements, you nourish the respiratory organs that help cure respiratory conditions like breathlessness, asthma and more.

Now, mindfully flow through the Parvatasana. Pay attention to the alignment, breath and focus, and everything you can gain from practicing the pose mindfully.

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From the family of forwarding folds comes the Padangusthasana(Hand-to-Big-Toe Pose). Padangusthasana is a basic standing yoga posture suitable for all levels of yoga practitioners. As the practitioners bend forward to grasp their toes, the muscles of the body get stretched rewarding your body and mind immensely. The stretching effect of the pose relaxes the body-mind, releases stiffness and makes you feel at ease.

When the Hand-to-Big-Toe Pose is practiced slowly and in accordance with the body limitations, you can reap the health benefits of Padangusthasana in an enhanced manner. Given below is the guide to practice the Padangusthasana in the right fashion.

01. Stand tall on the middle of a yoga mat.
02. Keep your inner feet parallel to the ground and about 5-6 inches apart
03. Keeping the legs absolutely straight, exhale and bend forward.
04. As you fold down, ensure the spine is erect.
05. Slip the index and middle fingers of each hand between the toe and finger of the feet.
06. Firm the grasp by wrapping the thumbs around the fingers.
07. Press your toes against your fingers and thumb
08. Inhale, lift up and lengthen your torso.
09. Exhale, raise your sitting bones and again gently hinge down from the hips.
10. Hold the final position for 60 seconds.
11. To exit, release the toes, bring the hands to the hips and swing upright in Tadasana.

Use of Props for Ease of Practice:

For novice performers of Hand-to-Big-Toe Pose, it can be difficult to hold the toes and keep the knees straight. Therefore, loop a strap around the middle arch of the feet for a handhold.

Variations of Padangusthasana for individuals who cannot perform the pose for reasons. But, wish to savor the health benefits of Hand-to-Big-Toe Pose.

1. Supta Padangusthasana (Reclining Big Toe Pose): Lie supine on the floor. Keep the legs straight and arms by your side. Now, bend your left knee and place the feet on the ground. Gently, lift the leg up and straighten the knee. You can place a yoga belt around the foot and hold the end in your hands. With the belt around, you can easily raise and stretch the leg about 60-degree angle to the floor.

2. Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose): Stand in Tadasana on the ground. Rest your left hand on your left hip. Slowly, extend the right leg out. Simultaneously, stretch the right arm to hold the toe of the right feet with the right hand.

The Health Benefits of Hand-to-Big Toe Pose:

1. Healthy Elimination: Owing to the unhealthy eating patterns, zero-nutrition food and lack of exercise, most of us suffer from digestion problems on a regular basis. With healthy food choices, start the practice of Padangusthasana to get rid of bloating and gastric problems. In the pose, you fold forward that gives a massage to the digestive tract thus stimulating its vital functions of digestion and elimination.

2. Rejuvenated Body-Mind: As Padangusthasana is a forward fold pose, you bend forward from the hips keeping the legs and spine straight. From bending to keeping the legs straight, every movement results in stretching of the muscles in the body. The stretching and pulling effect releases tension, tones the body and makes you feel at ease and rejuvenated.

3. Optimally Functioning Abdominal Organs: The benefits of Hand-to-Big-Toe Pose for the abdominal organs are numerous and impressive. The bending movement makes the abdominal organs healthy as it massages the liver, spleen and other organs. The gentle rubbing stimulates the functioning of the organs to an optimal level. The more attention you give to your organs, the better they function.

4. Releases Hamstrings: The systematic bending and lifting in the Hand-to -Big Toe Pose releases and relaxes the hamstrings, calves, thighs and groins. Padangusthasana is one of the best poses to stretch the hamstrings and to relish the healthy lower body health benefits of Padangusthasana.

5. Grants Mental Calmness: The mental health benefits of Padangusthasana include calmness and heightened concentration. Due to the forward movement, the head is bent that allows fresh blood to reach the brain easily. With the enhanced blood flow, the nerves are nourished that fosters a state of serenity and focus.

6. Unlocks the Chakra: The Hand-to-Big-Toe Pose activates the two chakras of the body: the Sacral Chakra representing the emotional health and the Ajna Chakra (third eye) linked to wisdom and intuition. With the unlocking of these two chakras, you can feel spirituality developing within.

7. Stronger Lower Body: The breath coordinated practice of Padangusthasana leads to the flow of prana into the lower body. With this action, the lower body gets revitalized and is able to perform its functions in a better way.

Keep your body and mind fresh, healthy, and strong with the hassle-free practice of Padangusthasana (Hand-to-Big-Toe Pose).

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In the yogic lore, the Mayur (Peacock) is the symbol of love, immortality, beauty and strength. And, the practice of Mayurasana (Peacock Pose) is the route to embracing and manifesting the grace and power of the Peacock.

The Mayurasana is an arm-balancing yoga posture that is practiced for reaping the stretching and strengthening benefits of peacock pose. Those with body limitations finding it difficult to practice the Crow Pose (Bakasana) can practice the alternative, the Peacock Pose for health and wellness.

The Mayurasana is a Hatha Yoga posture involving alignment and focus (drishti). So, here are the steps, preparing yoga poses and precautions of practicing the pose correctly:

Preparation Yoga Poses for Mayurasana:

1. Chaturanga Dandasana: In this pose, you strongly engage your arms and core that result in arm and core strength required for the Peacock Pose.
2. Salabhasana: In order to hold your body strongly and steadily in the peacock pose for longer durations, you need strong back muscles and hamstrings. The Salabhasana works on the weak back muscles granting them strength and stretches the hamstrings.
3. Gomukhasana: The placement of arms in the Gomukhasana opens the shoulders, back and chest that make it easy for you to practice the Peacock Pose.
4. Balasana: Balasana acts as a preparatory pose for the Mayurasana. This forward fold pose opens and energizes the back.

So, build strength and flexibility in these poses and take up the practice of Mayurasana.

Step 1: On a yoga mat, sit on your heels with knees kept wide.
Step 2: Lean forward to place the hands on the floor. The fingers will point towards your body.
Step 3: Fold the elbows and make the torso rest on the upper arms. The elbows should touch the sides of the navel.
Step 4: Keep the shoulders in a retracted position to prevent the onset of a shoulder injury.
Step 5: As you lean forward, stretch the legs behind and keep the lower body tight.
Step 6: Keep the body straight to maintain your balance in the pose.
Step 7: Try to hold the pose for 30 seconds and slowly lower down the body to the ground in a resting position.

Modifications of the Pose for Beginner Level Students:

1. If in the bending position, your elbows slide them apart then secure them with a durable yoga strap.
2. Rest the ankles and head on yoga blocks and blanket respectively. In the final pose, lift the head up from the blanket and gaze in a front direction.

Who Should Practice the Pose?

The health benefits of Mayurasana can be accessed by anyone who commits to the practice wholeheartedly. The practice of Peacock pose is best suited for the individuals suffering from bad digestion, posture and low on vigor.

The Health Benefits of Mayurasana:

1. Strong Posterior Muscles: The hamstrings, glutes, erector, spinae, posterior deltoids make for posterior chain muscles. As you hold your body parallel to the ground in the peacock pose an immense amount of muscle power is used that strengthens the posterior chain muscle group. The posterior chain is the powerhouse of the body. Keeping it healthy and strong is the key to maintaining good health.

2. Trim Stubborn Fat: For most of you getting rid of the stubborn fat means putting extra effort. The performance of Mayurasana is a natural, effective and simple way to trim the stubborn fat. During the practice of the pose, the abdominals are contracted and are kept tight, which results in the trimming of excess fat from the tissues. Also, Mayurasana involves core stabilization that also contributes towards shedding of fat from the body.

3. Healthy Digestion: The individuals aiming at healthy digestion should practice Mayurasana on a regular basis. The Peacock pose has a positive effect on the three doshas of the body, Vata, Pitta and Kapha. Balanced body humor is one of the reasons for strong digestive fire resulting in healthy digestion and gut. Honor strong digestion and balanced dosha benefits of peacock pose.

4. Activates the Solar Plexus: The Mayurasana is avowed to activate the solar plexus (Manipura Chakra). The stimulated Manipura chakra affects the practitioner’s vitality, balance, and strength in positive ways. Practice the Peacock Pose with attention to trigger the physical, psychological, and spiritual rewards of Manipura Chakra.

5. Higher Vitality and Vigor: The Manipura is the third chakra of the body’s Kundalini power. The solar plexus is associated with the feelings of energy and vigor. As it is activated, the practitioner experiences higher vitality and confidence levels.

6. Strength in Arms and Shoulder: The placement of arms, shoulders and wrists in the peacock pose fosters strength in these body areas. Stronger arms and shoulders are vital for healthy movements.

So, start living your life with grace, beauty and strength of a Peacock with the Mayurasana.

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In Sanskrit literature, Manduka means frog. The Mandukasana is a sitting yoga posture beneficial for the hips, back, abdominal organs, and overall health. In the final position, where you assume the shape of a frog, the asana invites you to sit in tranquility and tap into your intuition.

How to Perform Mandukasana (Frog Pose):

1. Start on your fours and widen your knees as far as you can comfortably.
2. Bent your knees bent at the 90-degrees angle and bring the inner edges of the feet in contact with the ground.
3. Inhale, lengthen the spine by extending the crown of the head.
4. Exhale, engage your core, lower down to your forearms, and keep your elbows right below your shoulders.
5. Soften the chest and stomach and draw the hips down.
6. Hold the pose for 5 deep breaths.

Frog Posture Variations:

1. Wide-Legged Frog Pose: In the tabletop position, open your knees wide apart until you feel a gentle stretch. Open the feet and flex them outwards. With your elbows directly stacked below your shoulders, transfer weight throughout your forearms and hands. Spread the fingers on the ground in front of you and relax your hips. Elongate the spine by energetically pressing the head forward, shoulders back, and tailbone down towards the heels.

2. Frog Pose in Vajrasana: Start in the Vajrasana. Make fists with your hands and place it at your navel. As you breathe out, lean forward with your chest over the thighs and fists placing pressure on the navel region. Remain still in the pose for as long as you can with your eyes wide open as the frog.

Tips and Modifications:

1. In the original Mandukasana, if separating the knees is a challenge, bring the feet together with tops of the feet facing down.
2. In the wide-legged variation, place a folded blanket under the knees and blocks beneath the forearms to alleviate the pain.

Precautions and Cautions of the Pose:

3. If you have severe back pain, ankle or knee injury, cardiac problems, it is best to avoid the practice of the pose till the problem persists.

The Health Benefits of Mandukasana:

1. Intense Hip Opener: Are you ready for a deep hip opening? If yes, practice the Frog Pose following the instructions that stretches the inner groins, thighs, and hips as well as lead to external rotation of the hips allowing your posterior and body to naturally open. The opening of the pose assists in releasing of stiffness and emotions from the hips making it more mobile.

2. Invigorates Svadhisthana Chakra: Spiritually, the Mandukasana invigorates the Svadhisthana chakra. This chakra is closely associated with feelings of creativity, pleasure, and joy. With the balanced Svadhisthana chakra, you can experience heightened creativity and wellness, which are also the benefits of frog pose. So, in the Mandukasana, bring your Svadhisthana chakra in balance that leads to an evolution of pure consciousness.

3. Increased Lung Capacity: The increased lung power health benefits of Mandukasana comes from deep and purposeful breathing that also helps relieve symptoms of mental health problems like mild depression, anxiety, and a headache. The exhaling helps remove toxins from the lungs and result in increased oxygen supply improving the lungs functioning.

4. Manifest Slim Body: Getting a toned body doesn’t necessarily have to involve rigorous workouts and diet plans. With the frog pose and its variations, one can easily burn stubborn fat naturally. The position of the pose fires up the core, which reduces stomach fat. Also, the increased air circulation throughout the abdomen provides functional blood supply to the organs improving their functionality and toning the abdomen. Savor the natural weight loss benefits of frog pose with its regular practice.

5. Overall Good Health: In the Vajrasana variation of frog pose, the pressure is applied on the navel region that helps heal the problems of constipation and digestive issues because the nutrients, blood, and lymph in the abdomen are pumped causing it to pass more easily keeping the system clear and healthy. The pose also activates the organ of pancreas enhancing the secretion of insulin.

In the Mandukasana, fuel your health, stillness, and creativity to the maximum.

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Dolphin Plank Pose is one of the most popular Yoga postures among those aspiring for a strong set of arms. An important element of the Sun Salutation, this pose has proved to be a trusted exercise for building the core and bringing calmness to the mind. Also known as Makara Adho Mukha Svanasana, this pose is all about energy, vigor, and effervescence. While this generation is so passionate about having a robust and fit body with a flat belly, the Dolphin Plank comes with tons of benefits for enhancing the body strength.

Steps to do Dolphin Plank Pose

1. Begin with putting the whole body weight on the palms and toes, the way you do during Phalakasana.
2. Shifting the weight of the body to the front, lower your arms slowly till the forearms touch the floor.
3. Try to keep the palms facing each other.
4. Make sure the body remains in a linear plane from the neck to the heels.
5. Take a few breaths in that position before you return to the original position and further standing straight on the mat.

Benefits of Dolphin Plank Pose

1. Tones the Abdomen: Today, everyone needs a flat belly and six packs and what’s better than the Dolphin Plank Pose to get a toned abdomen? Not only the outer belly muscles gain firmness but, also the digestive organs make the digestive system more efficient. This is one of the ways in which the pose affects body health in a wholly positive manner.

2. Bolsters the arms: Probably the biggest impact of the Dolphin Plank Pose is on the arms that get strengthened to a great level. The advanced version of Phalakasana takes toll of the arms muscles and makes it strong. This is the reason behind this pose getting extremely popular among Javelin throwers and Discus throwers.

3. Improves the body posture: Postural development is one of the finest aspects of Dolphin Plank Pose done by the determination to keep the body straight during the pose. While correcting the body orientation, this pose makes the body less prone to injuries and diseases such as spinal issue, hip joint pain, etc.

4. Betters blood circulation: The pose defines the body energy in a whole new way. It’s not always easy to carry the weight of the body on the arms and toes, for it needs a good amount of energy to be generated by rapid respiration that boosts the process of blood circulation in the body and mind. When the blood comes to the motion, it gets purified and nurtures each of the body cells perfectly.

5. Strengthens the thighs’ muscles: Dolphin Plank is an awesome exercise for boosting the strength of the thighs and legs. Preventing the knees from getting bent during the posture is not an easy task and it puts a substantial strain on the thighs muscles and the rest of the legs. This way, the pose improves the balance of the body as well. The hip joint also gets nourished while one holds the posture for a few minutes.

6. Invigorates the shoulder joints: A shoulder joint is an essential component in the practice of Makara Adho Mukha Svanasana. A huge amount of work is needed to be done by the scapula in order to keep the body in perfection during the pose. This fills the joints with immense energy.

7. Relieves from a backache: The strengthening of the abdominal muscle makes the body less reliant on the back muscles for remaining straight. In addition, the Dolphin Plank Pose is a great healing exercise for the back muscles, especially the upper back. Many a time, the spine gets loosened due to constant sitting in an improper position producing pain in the back. The Plank pose is a fine way to correct the body alignment and improve the pain in the back.

While everybody talks about the physical aspects of this pose, there is no dearth of its mental benefits. Along with enhancing the body health, the asana helps one attain immense mental focus. The health benefits of Dolphin Plank Pose do not have a limit. One can enjoy the tremendous advantages of the Hatha Yoga exercise when he/she gets into the exotic world of this asana.

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Gomukhasana is one of the most commonly used Yoga poses, having countless benefits as a mental, physical as well as emotional exercise. The fact that the asana is quite easy to practice allows people from all age groups and genders to draw on the pose in their daily life. Gomukhasana is a Sanskrit term made up of three Sanskrit words- ‘Go’, meaning Cow, ‘Mukh’, meaning Face, and ‘Asana’, meaning Pose. The Cow Face Pose is advocated to be practiced in the morning to gain the maximum benefits.

Gomukhasana- The Practice

Gomukhasana is relatively uncomplicated to practice in comparison to the other productive poses. In order to gain the maximum benefits of Cow face pose, learn how to practice the asana step by step:
1. Begin with sitting straight and legs in front of you in a linear direction.
2. Bend your left leg to place it under the right hip.
3. Put the right leg over the left thigh making sure the knees remain on top of each other.
4. Connect both of your palms behind the back by bringing the right arm over one shoulder and the left one below it.
5. Experience the stretch for a few minutes and keep breathing with eyes closed.

Gomukhasana brings multiple health advantages with itself. Have a look at those:

Alleviates Stress and Mental tension

Gomukhasana is a great tool for killing stress and anxiety that arise due to various reasons such as office workload, improper environment, personal issues, etc. The pose takes some features of Meditation and the breathing benefits of Pranayama with itself aiding the mind to be composed and calm all the time. While practicing the asanas, do not forget to complete at least 6-7 minutes in the posture with constant inhaling and exhaling so that the fresh air reaches out to the brain and fosters mental healing for good.

Makes the body flexible

Flexibility is the key to performing Gomukhasana. In fact, being elasticity is among the best health benefits of Gomukhasana. During the posture, almost all the body joints are in operation. From the shoulders to the knees, these body junctions get completely healed in a well-defined manner. The asana also helps one shed those unwanted fats accumulated in the body and makes one physically fit and flat, which is an important aspect of being flexible. Most of the sports personalities from games such as Soccer, Badminton, Athletic sports, and Volleyball are admirers of this asana as the pose intensifies the flexibility of the body needed to a great level in these games.

Strengthens thighs muscles and the hip joint

Strong legs are what Gomukhasana promises to the practitioners. The exercise is good for toning the thigh muscles for the thighs get pulled intensively when you intersect both the legs in each others’ direction. A slight strain can be felt in the region that causes a fine exercise for the legs’ fibres. During the process, there is a fierce bond created between the femur (the thigh bone) and various kinds of thigh muscles such as Hamstrings, Gracilis muscles, Biceps femoris, etc. The hip joint gets intensely mingled with the movement of the legs offering a malleable joint health.

Opens up the chest

The opening of the chest defines a splendid benefit of practicing the Cow face pose. The body remains straight with the hands at the back of the body allowing the cartilage to unbolt and witness a free blood circulation. Since the metabolism of respiration and circulation is regulated here in the heart region, the posture plays an important role in refreshing the whole body. The pose is also good for one’s personality development as keeping the body open is considered as a confident attitude.

Is a Complete body massage

Last but not the least, all the body parts get massaged in the finest way with the all-around technique of Gomukhasana. The asana is strongly recommended for relieving the body and mind from tiredness. With a continuous sitting at one place looking at the desktop, not only the mind gets exhausted but also the body falls prey to stillness. After the work hours or in between the office timing, when you practice this asana, it releases the strain from the body and prepares it for a longer productivity. The energy-sponsoring pose brings instant vitality in the body by massaging the muscles and bones.

There are countless benefits of the Cow face pose you can feel only when you delve into the asana. If you are a sportsperson, school-going student, a dedicated homemaker, or a professional, Gomukhasana is just right for you.

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People talk about the versatility of Yoga and here comes one of the most interesting and energetic Yoga poses — the Hamsasana. Also known as the Swan Pose, this dynamic asana is no short of goodnesses for physical as well as mental enhancement. The pose is considered as an advanced Yoga pose as it takes a good deal of patience, strength, and self-confidence to perform.

The term ‘Hamsasana’ boasts two Sanskrit terms- ‘Hamsa’, which means ‘Swan’ and ‘Asana’, meaning ‘Pose’. Further, ‘ Ham’ and ‘Sa’ in ‘Hamsa’ denote ‘breath’ and ‘soul’ respectively. Through the path of intensive breathing, the Hamsasana posture takes the body, mind, and spirit to a peaceful sojourn of energy and healing.

Before practicing the Swan Pose, it is advised to warm up the body with running or other physical exercises. Follow these instructions to successfully practice Hamsasana:

  • Begin by standing on your fours. Slightly bend one of your knees and bring it near the hips while keeping the other leg in lengthened position.
  • Put your hands below the shoulders and make sure the body weight is evenly distributed to both the palms.
  • Pushing the other thigh into the mat, inhale deeply and lift the body towards the sky.
  • While you breathe like a Hamsa into the pose, experience the energy flowing throughout the body towards the knees.
  • Come into the Swan pose by balancing the weight of the body on both of the palms.
  • Latch on to the opposite elbows and put your forehead on it to feel the serenity.

Seven Top  health benefits of Hamsasana:

Opens and stretches the hips: The biggest impact of the Swan Pose is undoubtedly on the middle part of the body — the hips. Due to constant and regular sitting during long working hours, the hips get restrained and feel pain. Hamsasana opens up the tightness in the hips and brings relief in the body and mind. The Yoga posture works as a gentle massage to the hips and heals the joints to make a smooth movement possible.

Bolsters the arms: Almost 80% of the body weight is deposited on the arms that get strengthened while practicing the Swan Pose. It is because of Hamsasana’s impact on the arms, this pose is extremely popular among bodybuilders, hockey players, badminton players, boxers, and sportspersons in general. Apart from this, it also releases tensions in the arm muscles.

Strengthens the abdominal muscles: Seeking a flat stomach and strong abdomen? The Swan posture is damn superior when it comes to strengthening the belly muscles. The asana puts the abs in a profound workout mode that leads to the tempering of the muscles. Bring the belly muscles to a better endurance with the stiffness of Hamsasana. While improving the abdomen, one can also feel an improvement in the postural correction of the body.

Introduces digestive fire: Hamsasana boosts digestion in the human body by augmenting the flow of blood in the digestive organs. With the stimulation of digestive fire, the Swan Pose balances the metabolic processes within the body. Removal of fats also aid in free digestion and act as one of the finest benefits of Swan Pose.

Removes excess fats from the body: Any kind of physical work can be used to boot out the fats present in the body. But Hamsasana has a unique ability to detoxify the body by removing the extra unwanted fats from the body. A major effect of the Swan Pose can be seen on the belly fat since the abdomen sustains the highest amount of pressure while practicing the Swan posture.

Improves the body balance: The Hamsasana pose is all about balancing the whole weight of the body on the palm. In the correct performance, the body needs to be in a straight position while indulging in the asana. Being in a linear posture also improves the positioning of the body with respect to the other body parts. Dancers and Basketball players practice this pose immensely for they require huge stability during their performance.

Elevates mental concentration: Before you wonder the role of concentration in the Swan pose, think about the consequences of a lack of attention during the pose. Performing the pose of Hamsasana needs immense attention as a slight loss of concentration can harm your body in many ways. This balance of mental as well as physical focus trains the mind to hold its nerves even during the scarcest of circumstances.

People suffering from heart disease are not advocated to perform this asana. They are firmly advised to take proper guidance from an expert before getting into the posture.

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An established meditation posture, Padmasana (Lotus yoga pose) is a seated cross-legged position beautifully representing a lotus flower– a symbol of dedication, eternity, and rebirth. As the lotus flower is able to grow and blossom in the muddy area, the lotus yoga asana encourages the postural performers to reach their highest possibilities despite the obstacles.

Commonly used in meditation practices, Padmasana involves a lot of patience, alignment, and body, mind, soul engagement in order to fully bloom in the pose. Achieving both physical and mental health benefits of Padmasana is highly rewarding for the performers.

Preparing the Beginners for the Lotus Pose Practice:

The tightness of the hips makes this pose challenging to practice. Therefore, it is advisable for the beginners and those with tight hips to warm up their bodies through a number of hip-opening yoga postures. Stretch in warrior series, pigeon pose, fire-log pose. Prepare in bound-angle posture and wide-legged child asana.

Steps of the Padmasana:

  • Come in a sitting position with legs unbent in front of you.
  • Firmly root your sitting bones on a yoga mat.
  • Fold the right knee and bring the foot towards the left elbow. Try to hook the right foot into the left elbow and right knee in the right elbow. Create a cradle for your leg and foot
  • To open the hips, rock back and forth your right leg.
  • Now, rest the right foot in the left leg.
  • Swivel the left leg across the body and bring the left foot into the right groin.
  • Press the heels into the stomach.
  • Sit tall and gaze forward.
  • Keep the hands on your knees, palms in the downward position.
  • Breathe and perform on the other side.

Modifications and Cautions:

1. If performing a full Lotus Pose is difficult at first then build up your practice by doing a Half Lotus Pose. In the Half Lotus Pose, bring one leg into the groin and rest the other on the ground in a bent position. Use a blanket to support the leg on the floor. Practice on both sides and cross both the legs for the same time duration.

2. People with knee and ankle injury should avoid the practice of the Lotus Pose.

Benefits of the Lotus Pose:

1. Releases Hips: The Padmasana effectively opens and releases stored tension in the hips. The stretching effect of the pose diminishes the tightness, releases stress, fear, negativity thus increasing hip flexibility and guaranteeing health and wellbeing.

2. Spine Health and Improved Posture: As you sit tall in the Lotus Pose, the spine is stretched that helps in maintaining its suppleness and natural ‘S’ shaped curve. Healthy spine results in an improved posture that in turn reduces the risk of a backache and many other health issues.

3. Eases Symptoms of Menstruation: The menstruation week brings along bloating, cramping, uneasiness, pain, and lot more for many of us. The yoga practices can help you spend your menstruation week with ease and less pain. Perform Lotus Pose in which the pelvic area is stretched and the blood flow towards it is increased resulting in a hassle-free menstruation. The regular performance also eases childbirth.

4. Calm the Thoughts: The Padmasana is utilized for meditation practices, thereby calming the thoughts and relaxing your brain. The physiological effects of the pose rejuvenate the body in preparation for deep meditation practices helping you find stillness and benefits of Lotus Pose.

5. Stretches Ankles and Knees: The bending of the knees and arrangement of ankles in the Padmasana facilitates stretching of these two body parts. Extension helps loosen these areas, increases their range of motion, and relieves pain in these body parts.

6. Promotes Union: The ultimate goal of the science of yoga is the union of the body, mind, and soul. The chanting of a mantra while in the lotus yoga asana purifies, liberates, and harmonizes the physical, mental, and spiritual well-being of the entities.

7. Destroyer of Diseases: The alignment of a body in the Lotus Pose is such that the various lymphatic nodes, acupuncture points, organs are stimulated that ensures optimal functioning of the human system and greater health.

Bloom into your best version in every aspect with the Padmasana (Lotus Pose).

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The cyberspace is brimful with the yoga articles that enlist the advantages, ranging from increased strength and flexibility to the connection with the cosmos. The rewards of practicing the science of yoga are indeed numerous and profound.

One such is the yoga practice of Sirsasana, performed with dedication and authenticity on a regular basis that the practitioners can experience some of the most excellent benefits of Headstand Pose owing to which Sirsasana is entitled as the “King of Yoga Postures.”

Get ready for the Sirsasana (Headstand) with us:

Step 1. Start in a kneeling position on a yoga mat with palms on the floor.

Step 2. Firmly place the forearms on the ground and interlock the fingers.

Step 3. Gently place the crown of the head against the clasped hands.

Step 4. Come into a downward-dog position and walk your feet closer to your hands.

Step 5. Press into your elbows and pull your knees into your chest

Step 6. Now, slowly stretch the legs up and come into the final Headstand Pose.

Step 7. Hold the pose for as long as you can.

Three Variations of the Sirsasana:

 1. Pike-Up Leg Variation: In this variation, uplift both the legs up at the same time and keep them straight until your ankles, hips, knees, and shoulders are stacked above your posterior and shoulder blades.

2. Split-Leg Variation: Bend the knees and pull them towards the chest. Straighten one leg at a time until both legs are stacked up and above the hips and shoulders.

3. Curl Up-Leg Variation: Fold the knees and squeeze them into the chest. Unbent both the knees simultaneously until both legs are stacked over the hips and shoulders.

Beginner’s Guide to Headstand Pose:

1. Build Core Strength: Prepare for Headstand by building upper core strength. Perform Dolphin posture that strengthens the upper body and fortifies your core.

2. Learn Hand Placements: Many students make mistakes with their hand alignment and placement during the practice of Sirsasana. Firmly make a cup-like shape with your hands and hold the head at the base of your palms at the wrist crease. Roll down the shoulder blades away from the ears.

3. Use a Wall for Support: Locate your head 5-6 inches from a wall when practicing the Headstand Pose.

The Seven Excellent Health Benefits of Sirsasana

1. Nourishes the brain: The benefits of Headstand Pose for the brain are innumerable. The inverted position directs the oxygenated blood flow to the brain cells thus providing them with nourishment. Also, the increased blood supply strengthens the nerves, reduces a headache, and makes the mind calm.

2. Combats diabetes: The Headstand asana positively affects the functioning of pituitary glands- the master gland of the body. The increased health and efficiency of the pituitary gland help in combating diabetes and various other pituitary gland disorders.

3. The well-being of sensory organs: The Sirsasana enhances the supply of nutrients, oxygen, and blood to the sensory organs of eyes, ears, nose, tongue, and skin. The optimal flow of blood enhances the functions of these sensory organs and removes skin impurities and diseases.

4. Prevents hair fall: If you experience hair fall or premature greying of hair then practice the Headstand Pose. As you balance on your head and forearms, the blood from the lower extremities is directed upward that nurtures the scalp and benefits you with healthy hair growth.

5. Increases red blood count: One of the other crucial benefits of Headstand Pose is an increase in the red blood cell count. Low red blood count causes experiences such as fatigue, pale skin, shortness of breath, dizziness, etc., and diseases like anemia and polycythemia. Normal RBC is vital for proper oxygen transportation around the body.

6. Strengthens the body: When you hold up yourself in the Headstand Pose, you engage the strength of your shoulders, arms, and back to keep the strain off the neck and head region. The pose assists in building stronger muscles and helps improve upper body strength.

7. Betters digestion: The reversed effects of gravity help in moving the stuck material, releasing toxic gases as well magnifying the blood supply to the digestive organs thus increasing nutrient absorption and strengthening the digestion process. Perform belly breathing in the pose to double the rewards.

No doubt, the Sirsasana is challenging and scary. But, its rewards for the body, mind, and soul make it an enchanting pose to practice as well as call it ‘the head of the yoga asanas’.

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Bhujangasana or the Cobra Pose holds holistic benefits for the body, mind, and soul.

The Cobra Yoga posture is a backbend that can be both subtle and dramatic depending upon the depth of your practice and the specifics of your body.  In every form, the Bhujangasana physically influences the frontal and posterior planes, encourages positive transformations in the internal organs, and rewards emotional well-being.

In the Bhujangasana, imitate a cobra by raising your upper body to give a nice stretch to your spine, to feel balanced, and for experiencing high energy levels all through the day.

A five step-wise guide for performing the Bhujangasana (Cobra Pose) along with modifications and benefits of cobra pose.

Step 1. Lie prone on a comfortable yoga mat with legs extended behind and tips of the feet facing down. Prevent crunching of the spine by not curling the toes.

Step 2. Bring your elbows close to the sides of your body and spread the palms on the ground right beneath the shoulders.

Step 3. Compress the top of the feet, thighs, and pubic bone into the earth.

Step 4. Inhale and slowly straighten your arms to lift the chest up. Go as high as comfortable and to a height where you are able to maintain a connection through the pubis to your legs.

Step 5. Gaze upward at the sky.

Modifications and Tips for doing the Bhujangasana:

1. Practice the pose within your range of limits and lift the chest as far as you can without causing a pain in the neck.

2. Beginner students and those with a discomfort in the neck should keep their gaze fixed at the floor.

3. Strongly engage your thighs, legs, and use the strength of your back to lift your chest upwards.

4. Evenly distribute the backbend through the entire spine. Do not forget to breathe smoothly.

5. Practitioners with flexible armpits, chest, and groins can delve deeper into the pose.

6. Advanced postural doers can challenge themselves by raising the hands a few inches off the floor while being in the cobra asana.

7. Individuals with stiff shoulders and spine can perform the standing variation of the Cobra Pose. Stand to face a wall with hands against it, elbows to the side, collarbones wide and shoulders rolled back.

Get to the Know the Benefits of  Cobra Pose:

1. Cures Asthma: The lifting of the chest in the Cobra Pose opens the chest cavity and helps the lungs to expand, wonderfully dissipating asthma and allergy are the most avowed health benefits of bhujangasana. Slowly incorporate the deep breathing exercises into the pose to fully enlarge the diaphragm.

2. Remedy for Anxiety: The Bhujangasana opens the heart for anxiety relief. As the shoulders are rolled down and heart is uplifted forward, the rib cage opens resulting in stress reduction and melting of the tensions.

3. Healthy Gut: As a practitioner performs the cobra pose in a prone position, the frontal plane of the body is stretched that encourages optimal functioning of the abdominal organs. Simultaneously, the lower back is compressed that rejuvenates the kidneys. Overall, the gastrointestinal fluid gets stimulated and you get a healthy gut.

4. Greater Strength and Flexibility: Practice Cobra Pose to strengthen your spine, gluteal muscles, thighs, and shoulders. Bhujangasana is one of the great ways to give a natural stretch to the spine bringing in more flexibility, counteract the effects of sedentary living, and much more.

5. Soothe Sciatic Pain: The shooting pain down the leg is caused by impingement of Sciatic nerve. The release of tensions from the soft tissues, safe stretching of the spine, and increased flexibility can help. The low cobra pose heals the impingement in the spine, stretches the hips, and relieves discomforts.

6. Therapeutic for Back Pain: Garner the reduced back pain benefits of cobra pose. The yoga asana stretches the shoulders, chest, and releases tightness in the upper body that comes from constant sitting and hunching.

7. Mood Enhancer: The Cobra Pose powerfully relieves fatigue from the body and calms the mind thereby enhancing the mood of the practitioners.

Gain more and more health benefits of Bhujangasana by respecting your body limits.

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Throughout Asia, the crane is a symbol of youthfulness, happiness, and longevity. Crane reveals good fortune and secrets of spirits, creativity because of its fabled life-span of thousand years and connection to the divine realms. The Bakasana (Crane Pose) embodies all. Balancing in the Crane Pose ultimately fosters a sense of eternal lightness and joy.

In the arm-balancing Bakasana, lighten your mood, uplift your spirits, and elevate to higher possibilities in life. Get into the crane pose with a playful attitude, find your center of gravity, sense of balance and experience the health benefits of Bakasana.

How To Do:

1. Stand in Mountain Pose. Now, come into a squat position with feet few inches apart. Support your heels on a blanket. Widen your knees than your hips. Lean the torso between the inner thighs, stretch the arms, and place the hands on the floor between the feet.

2. Bring your shins to your armpits and inner thighs to the sides of the torso.

3. Press the palms into the floor to lift up on your balls of the feet.

4. With an exhalation, lean forward a bit more and come on the back of the upper arms to the extent that your feet are above the floor.

5. Balance your torso and legs on the back of the upper arms.

6. Look straight ahead. Breathe.

Take a look at the Health Benefits of  Bakasana (Crane Pose)

1. Natural Body Workout: The practice of Crane Pose is an excellent full body workout. It targets the core muscles, works on the arms, and strengthens the wrists, upper back, and legs. The act of balancing on the back of the arms helps you get more physical benefits of Crane Pose, but using the core to lift yourself up from the ground is even better.

2. Opens the Groin: In the Crane Pose, the inner thighs rest against the torso which stretches and opens the groin muscles. The stretching of the groins help prevents the injuries to the gracilis responsible for the hip adduction and knee flexion. As the groin is the junctional area between the abdominal muscles and thighs, the Bakasana also tones the abdominal muscles.

3. Embrace Courage: The Crane yoga pose is an intermediate yoga asana to practice. It challenges you to focus on lifting. As you balance your body weight on your hands, it encourages you to face your fears and helps you embrace the feeling of courage to fly high. With a focus on lifting and balancing in the pose, crane pose develops a better mind-body connection and creates greater body awareness in practitioners.

4. Strengthens the Sacral Chakra: Harmonize the energy of Sacral Chakra with the performance of Bakasana. Sacral Chakra is associated with the emotional body, creativity, and our ability to accept new experiences. So, the practice of crane pose connects us with our feelings, emotions, and creative energy.

5. The sense of Coordination: The Crane Pose promotes coordination, balance, and concentration, bringing harmony in life and improving our ways of sitting and standing. By balancing on the arms, we align ourselves with the force of nature. Equilibrium brings equanimity in life. The sustained efforts to maintain stability in the crane pose brings our physical, mental, and spiritual body in balance. As a result, we feel calm, happy, and lively.

6. Flexible Spine: The Bakasana increases the flexibility and elasticity of the spine. In the pose, the spine is stretched to its full length that promotes its pliancy. Flexible spine puts less pressure on the joints and ligaments of the back thus resulting in its health.

7. Beneficial for Wrists: The anatomical focus of the Bakasana is the wrists. The pose effectively strengthens the arms and wrists. Strength in wrists is important for reducing the risks of injury, health problems like carpal tunnel syndrome and increasing the functional efficiency of the wrists and arms.

Bring in more health, vitality, happiness, sense of control, and creativity in your life with the Bakasana (The Crane Pose).

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From the classical texts of Hatha Yoga Pradipika and Gheranda Samhita is the gentle and beginner-friendly Bhadrasana (Gracious Posture). The Sanskrit translation of the pose connotes to ‘Bhadra’ means ‘Auspicious’ and ‘Asana’ means ‘Seat’.

One of the meditative yoga asanas, the Gracious pose is a sitting yoga posture that stretches the thighs, opens the hips, and lengthens the spine. Offering a variety of rewards to the sadhaks, a regular sitting in the pose immensely helps with reducing fatigue.

Learn the instructions to practice the pose, modifications, contraindications, and benefits of Gracious Pose.

1. Enter into the Gracious yoga posture in a kneeling position. Keep the knees hip-width apart and toes touching each other.

2. Gently sit back on your heels with your heels touching the outer edges of your hips.

3. Spread the knees as wide as comfortable and rest the palms on the knees.

4. Lean back so that the hips sink down to the floor.

5. Lengthen the spine, draw back the shoulders, bring the chest forward, and relax your face.

6. Breathe through the nose into the belly.

7. Hold the pose for as long as you can.

Modifications of the Gracious Pose:

1. For extra support, place a folded blanket under the legs, between the feet, and beneath the hips.

2. For a stretch in the chest, bring your hands to the back of your neck, interlock the fingers, and open the elbows.

3. After a few seconds, entities can raise the arms over the head with fingers interlaced reaching towards the sky.

4. Or you can roll forward and place the head on the ground with arms overhead.

Contraindications Related to The Pose:

1. Practitioners with serious or chronic knee and hip injury, inflammation should avoid practicing the pose.

2. If you feel any discomfort or strain in any region of the body while performing Bhadrasana, it is strongly advisable to discontinue the practice.

Giving our readers the top five health benefits of Bhadrasana that will inspire you to take up the practice.

1. Stretches the Body Parts: The legs, thighs, knees, and feet are strongly engaged in the practice of the Gracious pose that extends the muscles, ligaments, fibers in the legs, ankles, and feet. Stretching helps in keeping the muscles healthy, strong, and supple. Flexibility is important to maintain the full range of motion. Therefore, stretch in Gracious posture for protecting the mobility of body parts and safeguarding them from damage.

2. Activates the Muladhara Chakra: Gracious yoga asana is amazing for activating the Muladhara Chakra, one of the primary chakras in the body. Located between the perineum and the coccyx, it is associated with the anus. It is known to be the base of three psychic Nadis: Ida, Pingala, and Sushumna. The stimulation of the Muladhara Chakra is vital for the awakening of the Kundalini, vitality, vigor, and growth.

3. Calms the Brain: The science of yoga is well-known for its high capabilities to nurture the brain and its nerves. The Bhadrasana does the same. The act of sitting in the gracious yoga asana strengthens the parasympathetic nervous system, increases the GABA release, lowers down the cortisol production, thereby cultivating peaceful and soothing sensations in the mind. The daily practice of the pose can help you maintain composure.

4. Posture for Meditation: The ancient texts claim Bhadrasana as the pose for meditation and pranayama practices. Coming into the gracious pose for dhyana and yogic breathing practices is highly beneficial as it directs the pranic energy upwards, helps the practitioners dive deep into the sacred practices, and bestows them with spiritual benefits of the gracious pose.

5. Good for Health: The physical health benefits of Bhadrasana are diverse. It creates flexible legs, strengthens the thighs, hips, lengthens the spine, stretches the quadriceps, and promotes groundedness and inner calm.

Follow the instructions to practice the Bhadrasana (Gracious Pose) with correct alignment and coordinated breath. Savor good health and mental peace in Gracious Pose.

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Yoga is the holistic path to health, a practice that balances the mind, body, and soul, and also maintains the overall well-being. Yoga is a wider concept with a lot of aspects with asana being a major one. Yoga asanas are designed to provide the gift of wellness and with a consistent practice, one can be positive, healthy, and happy in life. Asana is the position in which a yogi sits and each posture is designed to cultivate awareness, concentration, and relaxation.
According to the ancient yoga texts, there are 84 classic yoga poses that are the blend of sitting poses, standing poses, bending poses, inversions, lying down poses, resting poses, etc. The cross-legged yoga poses and Tadasana form the base position for the rest of the poses.

Crossed-legged yoga asana is an essential part of the yoga practice commonly used during the meditation and pranayama practices. These poses are simple and great for your body and mind health.
Here are top five crossed legged yoga poses that you can practice daily.

Sukhasana (Easy Pose)

• Sit straight on the floor with the legs stretched outward.
• Now cross your legs, placing the feet under the knees. This way you can form a triangle-like shape with your shins and thighs.
• Keep your arms straight, placing the hands on the knees in Gyan Mudra- thumb and index fingers pressing each other and rest of the fingers are straight pointing outward.
• Keep the body relaxed and sit in the pose for as long as you can.

Benefits– Improves flexibility, lengthen the spine, calms the mind, improves posture and alignment, massages calf muscles, reduces stress, gives a sense of tranquillity and stillness, promotes groundedness, and broadens the chest.

Padmasana (Lotus Pose)

• Sit on the floor with erect spine and legs stretched outward.
• Now bend the right knee and with the help of your hand place the right foot on the left thigh.
• Do the same with the left leg and when both the legs are crossed, place your hands in Gyan mudra.
• Take a long breath and hold the pose for a few seconds. You can also lie down with the chest upward and crown of the head, touching the floor, for modified Padmasana.

 

Benefits- Increases attention and spine flexibility, relieve menstrual symptoms and sciatica, awakens the Chakra, eases childbirth, stretches the ankles and knees, calms the mind and body, stimulates the abdomen area, restores energy and maintains the joint flexibility.

Baddha Konasana (Butterfly Pose)

• Sit with an erect spine on the floor with legs stretched outward.
• Exhale and bend your knees and touch the soles of the feet together.
• Hold the feet and bring it closer to the pelvic region and let your knees drop to each side.
• Be comfortable in the pose and hold it for a minute.
• Then lift your knees upon inhalation and drop down while exhalation. Do the flapping process for five minutes.

 

Benefits- Stimulates the kidneys and prostate glands, improves circulation, massages abdominal organs, stretches the knees, relieves mild depression, soothes sciatica, good for women when it comes to fertility, reproduction functioning, childbirth, menopause and menstrual disorders, and is therapeutic for asthma.

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

• Sit on the floor with a straight spine and legs stretched outward but placed together.
• Now fold your left leg in a way that the heel of the left foot should be kept next to the right hip.
• Place the right leg beside the left knee by taking it over the left knee.
• Now twist your waist towards the right setting the gaze on the right shoulder.
• Keep the spine erect and place the right hand behind you and the left hand on the right knee.
• Hold the pose for a minute. Exhale and release. Repeat on the other side.

Benefits- Tones the abs, energizes the body, opens the shoulder and neck, cleanses the internal organs, detoxifies the body, stimulates abdominal organ, increases oxygen supply, cures slipped disc, and reduces stress.

Gomukhasana (Cow Face Pose)

• Sit straight on the floor with legs stretched out in front.
• Now bend your right leg and place it under the left hip. Then fold the left leg and place it over the right thigh.
• Your knees should be closed together. Now, take your right arm and place it behind your back.
• Now take the left arm over the left shoulder and lock the hands. Hold the pose for a minute. Release and repeat on the other side.

Benefits- Releases the shoulder stiffness, gives a deep bend to the back and reduces backaches, aids sciatica, enhances kidney functioning, helps diabetics, treats sexual ailments, and reduces stress and anxiety.
So those who want to ditch the strenuous activity may turn towards these therapeutic cross-legged yoga poses and practice them daily for the profound effect on the body functioning.

Practice yoga regularly and make your being and life better each day.

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Stemming from the most devoted and classical backgrounds– the Hatha Yoga is a style that emphasizes on the performance of yoga postures, meditation, and consumption of diet for oneness in the consciousness and exploring our full potential.

The Hatha Yoga Pradipika reveals that Hatha yoga is a science of understanding the metaphysics of the body, creation of the perfect ambiance and then practicing the asanas for realizing the physical and mental goals.

The diverse Hatha Yoga Asanas move the body into different directions and positions making the body a means to reach the higher nature and achieving the spiritual aims. The Hatha Yoga encourages a joyful and gentle movement of the body in the poses while preparing it to slip into deeper dimensions of meditation. Hatha yoga in its comprehensive form is healthy and peaceful for the practitioners.

Incorporate the science of Hatha Yoga into your daily routine for the Hatha Yoga benefits.

1. Salubrious Body and Proper Functioning Organs: Hatha Yoga is one of the effective toxin-eliminating yoga styles that purifies the vital organs, stretches the muscles of the body, and tones the abdominal organs ensuring a robust wellness along with an enhanced musculoskeletal system and improved circulatory functions.

2. Quiet and Peaceful Mind: Hatha Yoga Vidya incorporates the practice of yoga asanas that lower the production of cortisol- the stress-causing hormone in the body. The Pranayama practices control the key indicators of stress like high blood pressure bringing the body at ease and mind to rest. And, the meditation techniques are avowed for its miraculous power to still the fluctuations of the mind (Chitta Vritti Nirodha).

3. Better Cardiovascular Fitness: The regular performance of Hatha Yoga postures keep the health problem of Hypertension in check- the leading cause of heart diseases. Also, the Hatha yoga diminishes the episodes of anginal pain, improves the blood flow to the heart and heals the lesion on the heart for its better functioning.

4. Greater Bone Density: The Tree pose, Triangle posture, Warrior series of Hatha Yoga style are weight-bearing yoga asanas encouraging the practitioners to carry their body weight on hands and legs thus building bone density and reversing bone loss in the patients of osteoporosis and osteopenia. The postures significantly build bone mass in the spine and femur as well.

5. Enhanced Core Strength: Hatha yoga style is well-known for its ability to provide core strength. The core is the center of the body entrusted with the task to keep us strong, functional, and away from diseases. Core strength is needed in maximum in the playing of diverse sports. Poses like Boat (Navasana), Downward Dog (Adho-Mukha Svanasana), Plank pose (Kumbhakasana), etc., fortify the external obliques, condition the hips, strengthen the paraspinal, and assist in diverse movements.

6. Mobile Joints: Due to the sedentary nature of living and working, our joints are not used to their full potential and range of motion that makes them stiff and limits their movements. Hatha Yoga movements make the body move in all four directions, thus enhancing the joint flexibility and mobility. Senior citizens can practice some of the subtle Hatha Yoga poses for reaping the improved joint mobility benefits of hatha yoga.

7. Improved Oxygenation: The excess of anything is bad, goes the popular saying. However, some exceptions stand out. When talking about oxygenation, more is good. The practice of shoulder stand, headstand reverses the blood and oxygen flow directing it towards each and every organ. This results in greater oxygen supply necessary for the optimal functioning of the organs. Pranayama is another yogic way of improving the Oxygen intake for feeling fresh and energetic.

8. Wholesome Health: Hatha yoga practice rewards the physical, mental, and spiritual health of the individuals. By granting a strong body, clear mind, heightened awareness, improved focus, and balanced energies, this yoga form promises a complete overall and perfect well-being of the practitioners.

Practice Hatha Yoga– fill your body with healthy sensations, mind with unbound peace, and heart with utter positivity.

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Asana is one of the major aspects of the yoga practice and every yoga asana is designed to provide quite profound and specific benefits to the practitioner. There are a variety of yoga styles and poses that are further divided into various forms such as Sitting, Standing, Lying, Inversion, etc. Inverted yoga poses are the Advanced Level Yoga Poses usually performed to avail much deeper and targeted benefits for the body and mind. One such pose is Upward Lotus Pose. Urdhva Uttanasana or Upward Lotus pose is a variant of Sirsasana. A combination of Lotus and Sirsasana pose, Urdhva Uttanasana has a special set of advantages to offer.

Here are amazing health benefits of Upward Lotus Pose:

Strengthens the Torso

One of the key health benefits of Urdhva Uttanasana is that this asana strengthens the neck, shoulders, arms, and trunk muscles. A strong upper body means a healthy bone structure, an improved posture, a reduced risk of injury, and an overall robust heart health. A strong torso is essential for maintaining the overall strength and fitness while it also helps to enhance the yoga practices.

Improves Body Balance and Posture

A great body contributes a lot to enhance your looks and confidence. With this pose, the balance of the body improves and this helps in preventing the risk of injury, enables to practice more, makes you breathe in the right direction, strengthens the overall body, increases the flexibility, calms the mind, and improves joint mobility.

Enhances Body Awareness

Yoga ignites body awareness that helps you to know your body better in the process of self-healing. This inversion pose is an advanced level pose that contributes towards improving the body awareness. It helps you to feel good and comfortable in your own skin. It builds confidence, enhances health, improves heart health, calms the mind, balances the emotions, is good for the nervous system, and also help to improve your relationship with others.

Improves Concentration and Memory

As mentioned, practicing the Urdhva Padmasana calms the mind and is good for the overall well being. With a regular practice, one can easily improve their memory and focus, and enhance concentration. This helps in increasing the mental performance, problem-solving abilities, one is able to take fast decisions, and becomes more creative, productive and innovative.

Great for Abdominal Organs

The asana is an amazing yoga pose that is beneficial for the abdominal organs. A healthy abdomen means better digestion, improved metabolism, and a healthy liver and gallbladder. All these things help reduce weight, eliminate toxins, and enhance the nutrient absorption ability of the body.

Improves Blood Supply to the Brain

Practicing Upward Lotus Pose increases the blood supply to the brain. An improved blood circulation means an improved oxygen supply to the brain. This improves focus, concentration, improves the cognitive functioning, keeps the metal condition at bay, enhances the mood, builds positivity, reduces stress, and so much more.

Spiritual Benefits

In the ancient times, it is believed that the saints and sages performed this pose for Austerity and attaining Enlightenment. It is a great pose for those who are practicing celibacy as well. The pose is best to avail the spiritual benefits and help the practitioners feel compassionate, kind, experience inner-harmony, tranquility, and optimism.

Steps to practice Upward Lotus Pose

• The pose is similar to the Sirsasana. You just need to fold the legs.
• Place a blanket for the support and safety of your head, and then get into this asana position.
• You can also take the support of the wall for the body balance and comfort.
• Once you get comfortable in the position, slowly bend your left leg and place the feet on the right thigh, and then bend the right leg and place the feet on the left thigh.
• Interlock both your legs as you do during the Lotus pose.
• Now breathe normally and hold the position as long as you can.
• Slowly and gently straighten the legs and bring them down on the floor.
• Come into the Savasana for a minute to rest.

Precautions and Contradictions

• The pose should be avoided if you have shoulder, back, wrist, hip, or knee injury.
• Pregnant women should not practice this pose.
• People with high BP or heart condition stay away from the practice.
• If you’re a beginner then perform the pose under the guidance and supervision of an expert.

Urdhva Uttanasana is the variation of the headstand pose, an amazing inverted pose that is great for both mental and physical health.

Keep practicing amazing yoga poses and keep moving towards a better life.

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Urdhva Uttanasana or Upward Forward Fold Pose exemplifies as a classical and common standing forward bend posture in yoga which is known for restoring the overall body and mind. Urdhva Uttanasana is a Sanskrit name meaning ‘Up or Upward’ and the pose is often included in the Surya Namaskar Vinyasa following the Uttanasana pose. It is a common beginners’ level yoga posture, where props support encourages the performance. Loaded with countless benefits, Upward Forward Bend pose is quite easy-to-perform as well.

 Top 7 Health benefits of Upward Forward Fold Pose

Stimulates Abdominal Organs

The asana gives a great massage to the abdominal organs, especially the kidneys and liver. Kidney and liver stimulation mean an enhanced functioning of the organs, toning and strengthening of the abdomen muscles, detoxification of the organs, improved blood flow, etc. It also massages the digestive organs that lead to having greater nutrient absorption abilities and a regular and consistent bowel movement.

Strengthens and Stretches the Lower Body

The pose strengthens your lower body and also increases the spine and hip flexibility. Practicing the pose stretches the hamstrings, calves, and hips muscles, and tones it. It strengthens the thighs and knees that provide a better support to the body. A strong lower body means an improved body posture and alignment, reduced risk of falling, and an increased stability.

Improves Functioning of the Nervous System

Healthy functioning of the nervous system means a healthy functioning of the overall body. One of the primary benefits of Urdhva Uttanasana is that it boosts the nervous functioning that leads to a proper brain functioning, prevents premature aging, good for cardiovascular health, improves memory, relieves body aches, boosts the immune system, enhances the learning capacity, and also improves the functioning of the lymphatic system.

Enhances Blood Circulation

Improved blood circulation means a healthy heart and a calm mind. An improved blood flow benefits the muscles, arteries, and also improves the oxygen supply to the whole body. It also provides a healthy skin, fights bacterial infection, stabilizes the blood pressure, relaxes muscles, lowers heart rate, and promotes cell growth.

Relieves Symptoms of Menopause

Menopause causes a lot of trouble for women, and practicing Urdhva Uttanasana helps in relieving the symptoms of menopause. It elevates the mood, strengthens the bones, prevents premature menopause, reduces hot flashes and night sweat, stables hormones, improves sleep, enhances memory, improves sexual drive, and helps with other physical and mental changes.

Reduces Stress, Anxiety, and Fatigue

Stress is a common issue faced by many of us today and these issues pave way for many other health problems. Practicing yoga pose relieves stress, and reduces anxiety and fatigue that improves the mental and physical health, elevates mood, and make you feel energetic. It also maintains the resiliency, enhances memory, focus, and concentration, and provides a restful sleep.

Gives Therapeutic Relief

The asana provides a therapeutic relief to asthma, sinusitis, high blood pressure, and osteoporosis. This relieves the pain, eases the symptoms of these issues, relaxes the body, and improves the overall wellbeing. The pose is high in therapeutic benefits and also encourages the integration of body, mind, and soul.

Steps to practice Urdhva Uttanasana

  • Begin with being in the Tadasana position while keeping feet shoulder distance apart and parallel to each other.
  • Press your feet against the floor. Exhale and then bend your torso folding from the hips and not from the waist.
  • Do bend while keeping the back flat. Open the chest.
  • Touch your feet with the hands, keeping the knees and head straight, and fix your gaze forward at a particular focal point.
  • If you can’t keep the spine straight with the hands on the floor, you can keep hands on your shins or knees, or can also use blocks under the hands.
  • Breathe gently and hold the pose for 20-30 seconds.
  • Now exhale. When you release the pose, inhale, put your hands on hips, and slowly lift up the torso.

Precautions and Contraindications

  • People with back, shoulder or arm injury, sciatica, hernia, slip-disc should avoid practicing the asana.
  • If a person with a back injury is performing the pose then make sure you don’t bend your back much.
  • Avoid the asana if you recently had a back, knee or hamstring surgery, and even during pregnancy.

Upward Forward Fold Pose is an amazing asana that bestows huge benefits from head to toe. Make it a regular practice to uplift all the mentioned benefits. Yoga gives you a new life that is better and healthier than before.

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A standing fold and twisting yoga posture from the Hatha and Ashtanga yoga styles– The Parivrtta Trikonasana (Revolved Triangle Pose). This enchanting yoga posture is well-regarded for its miraculous capacity to open the shoulders, hips, and for its effective stretching of the hamstrings and spine.

Though a challenging yoga posture to practice with so many alignments to take care of, each movement and action of the body in the pose together makes it a beautiful asana that invigorates the entire body.

The Sanskrit name of the pose comes from ‘Parivrtta’ means ‘Revolved’, ‘Trikona’ means ‘three angles of the triangle’, and ‘Asana’ means ‘pose’, thus translating into a ‘Revolved Triangle Pose’.

Exercise strength, coordination,  and flexibility for reaping the target health benefits of Revolved Triangle Pose.

Here are steps for practicing the Parivrtta Trikonasana with correct techniques:

1. Stand on the top of a yoga mat with a straight back while performing the revolved triangle pose.

2. Step the feet 3-4 inches wide apart with heels in a straight line with each other and toes pointing forward.

3. Spin the right foot to 90-degrees angle and left foot to 45-degree angle. Square the hips and rest the palms on the hips.

4. With a deep exhale, turn the torso to the right side and curve down from the hips over the front leg positioning the body parallel to the floor.

5. Elevate the left arm upward and swing the right arm downward while resting the hand next to the right foot on the ground. Practice this movement with a synchronized breath and lengthen the spine.

6. Gaze upward at the raised left hand.

7. Hold this pose for 30-60 seconds.

Alignment Tips for a Safe Practice of The Pose:

1. Heels: Traditionally, the pose is practiced with both the heels aligned with each other. Practitioners with tight hips can perform the pose in a wide-legged stance with feet as far as possible.

2. Hands: Beginners can place the hands on a yoga block instead of on the ground.

3. Feet: Actively press the ball of the front foot for an equal distribution of the weight. Engage the thighs and legs for building a solid foundation

4. Hips: Ideally, the hips are in a square position in this asana. Those facing difficulty with this movement can move the hip bone in a forward direction.

5. Chest: The back is kept long and extended in this pose. For the lengthening of the back, expand the chest before the twist. Also, move the breastbone forward for the elongation.

6. Head: In this pose, the head is tilted upwards, and the eyes are fixed on the extended fingertips. However, many would feel a strain in the neck while doing this. So, they can either look in front or down at the floor.

7. Twist: The twist in this pose is done from the stomach. Check the alignment and then twist it coupled with breathing.

Let’s take a look at the prime benefits of Parivrtta Trikonasana:

Cultivates Mind-Body Awareness: ‘Ekagrata’ or ‘one-point focus’ is the heart of the yogic discipline. An intense posture of Revolved Trikonasana potently tunes out the chattering the of the mind and directs attention towards the body and its parts in the space. Magnify the advantages of mind-body concentration by being aware of the alignment of the pose that is mentioned in this blog.

Opens the Chest: The twisting of the torso in the Parivrtta Trikonasana successfully opens the chest and reward with an improved breathing, another health benefit of revolved triangle poseThe shoulder blades are drawn towards the back, and the lungs are expanded curing the asthmatic problems.

Eliminates Back Pain: The rotation and movement of the body act as lubricants for the spine and its vertebrae, thus nourishing the back and relieving it from all kinds of pain and discomforts. The pose also encourages lengthening of the spine.

Enkindles Digestive Organ: The twist massages the abdominal organs and the inlaid digestive tract resulting in positive actions: Stimulating and Enhancing the functioning of the digestive system holistically.

Stretches Hamstrings: the strong engagement of the legs and the rotation of the hips in a performance of the pose stretch and strengthen the hamstrings, calf muscles, and hips effectively.

Practice Parivrtta Trikonasana with suitable alignment and awareness for bringing the body and mind into a state of balance and comfort.

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Purvottanasana, the performance of the posture is heavily connoted with the significance of the Sun’s energy in the philosophy of Yoga. Etymologically speaking, Purva is the east and utthan means rising. It is a posture to be performed in the glory of the rising sun. Wake up early for this one and open your body and being to the Sun’s fiery potential as you move deeper into practice.

Benefits of Upward Plank Pose cover a huge spectrum. At once, the plank stretches out one’s chest, shoulders and front ankle, as well as builds a lot of strength into the triceps, wrists, back, and legs. At a more anatomical level of yogic practice, it is a preparatory and counter-affecting posture to repel the overhangs of doing a strenuous Chaturanga.

And oh yes, you can be a tenderfoot beginner and still access the benefits of Purvottanasana with ease, with a chair support or not. What’s stopping you? Explore these benefits now—

Unwinds From Stress and Stiffness

When was the last time you came home from work feeling crisp and fresh? Generally, it does not happen. Extended sedentary desk hours, proper food, lack of hydration, and stress lead to the nagging trouble that is an ache.

You may feel it in the form of a stiffened shoulder and neck, a stinging pain running down your spine, or suffering a rigidity in the movement of the arms.  Those who yoga will vouch for the elimination of all rigidity, pain, and joint aches as the practice continues. Especially Purvottanasana is a great one-way solution for addressing pain concentrated in different parts.

You will have a happy sensation spreading along your shoulders, all across the width of your chest as your stretch out your heart facing the sky, along the back of your ankles and legs. Nestle in the stretch for 5-8 minutes and the discomfort shall be gone!

Makes Your Core Strong

Are you ambitious about making your arm balances perfect and hold in advanced yoga poses for longer? Strapping abdominal muscles are the ticket to such great feats that screams out ‘core strength’. One of the popular benefits of Upward Plank Pose is the acculturation of real core power. Show some grit and feature this Plank in a vinyasa routine, find your core and stamina tripling.

Building Strength in Triceps and Wrists

Today yoga is just about as popular as a gym for weight-bearing. However, there are only select postures that people know of when it comes to yogic strength training. For example- a routine in Chaturanga Dandasana for an obvious result. However, more people have good reasons not to attempt such a high degree of yoga just yet. Stay safe from the risk of injuries but build muscles anyway with the Upward Plank and see how your wrists toughen up too!

Powers the Legs for Superb Athleticism

Won’t you call it a killer posture if your legs receive some powering up too besides the sheer strength founded in the upper arm and the wrists? Here, you have it. Purvottanasana puts a delicious pressure on your legs and makes them bear it through and through—a strength training that athletes simply can’t deny the benefits of.

Counteracting the Effects of Intensive Upper-body Workout

The list of health benefits of Purvottanasana is long and varied, ranging from a hiked-up metabolic rate to heart wellness. Besides the perks for fitness and strapping health, did you know how the pose is also good for counteracting the excesses of other posture practices? Say for example- Chaturanga Dandasana, one we have already talked about, always forms an integral part of any yogasana strength training. Excessive training and beginner level training in this intensive pose also needs some movement to counterbalance the magnitude of its effects, lest there happens a chest constriction or limitation in the arms movement. Following an intensive upper-body workout or replacing one such severe pose altogether with the Plank can practically save you from injuries.

Fills Up With Optimism By Raising Our Hearts High

The heart chakra is a source of optimism and happiness and the Upward Plank pushes the heart on the high. Naturally, you get more ease in breathing and feel pretty good.

The Mind is Dialed to Mode Relaxation

For beginners in yoga, poses can be a drill but as you settle in the practice and open your mind-body to the gradually incoming calmness of purvottanasana, you will find your thoughts naturally lapsing into a mode of relaxation when you lift your pelvis from the floor and let your head fall back.

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Yoga at every step pushes you towards a better life and each yoga asana consists of the essence that contributes towards a better living. Karnapidasana or the knee to ear pose is one such pose that is designed to make a person avail many greater health benefits. An advanced inversion pose, Karnapidasana is also known as the pressure pose and to get perfection in the pose, one must master the preceding asana- Halasana.

Key Benefits Of Knee To Ear Pose

  1. Stimulates Thyroid Gland and Nervous System

Practicing this asana creates a pressure on the thyroid-stimulating hormone (thyrotropin or thyrotropic hormone) that triggers the thyroid gland and produces triiodothyronine and thyroxine that stimulate the metabolism of every tissue. The asana also stimulates the nervous system and results in regulating the functioning of the unconscious body actions and also stimulates the flight-or-fight response of the body.

  1. Improves Digestion

Digestive health is important to maintain an overall well being of the body. Practicing knee-to-ear asana stimulates digestive secretion that result in the elimination of toxins, reduce weight, bring mental clarity, regulates bowel movement, improve absorption of nutrients,  elevates mood, boost immunity, and the asana also stimulates gallbladder that also support healthy functioning of the digestive system.

  1. Stretches, Tones, and Strengthens the Body

The asana gives a good stretch to the overall body, tones it, and makes it strong, especially the shoulders, neck, lower back, buttocks, hips, and thighs. This helps in increasing the muscle flexibility, increases the joint range of motion, reduces the risk of injury, relieves body aches, and muscle soreness, helps in reducing weight, and benefits the heart health.

  1. Calms the Mind

Stress is one of the biggest root causes of many other body and mental issues. Practicing the asana quiets the mind, reduces stress, anxiety, and fatigue, treats insomnia, controls hypertension, prevents worries and fears, awakens the inner strength, treats headaches, and builds confidence.

  1. Good for Sexual and Reproductive Health

The asana benefits the overall body and also provides many sexual and reproductive health benefits to both men and women. The asana improves fertility, is great for pelvic health, enhances the sexual power, cures impotency, reduces the symptoms of menopause, regulates the menstrual cycle, and stimulates abdominal organs.

  1. For Healthy Spine

The pose is one of the best asanas for maintaining the spinal health. Perform the pose to avail many important movements of the spine where flexion of the spine is the most impactful. This movement helps the spine to arch downward and towards the front, resulting in giving it a deep stretch and strengthening it.

  1. Energises the Overall Body

The asana is great when it comes to boosting the body’s energy. When our body gets filled with energy, we automatically start feeling active, and this enhances our daily productivity. It reduces the fatigue, fights brain fog, removes the energy blockages, adjusts the energy flow of the endocrine system, and results in bringing harmony and balance into the body.

 Steps to practice Karnapidasana

  • The asana is an advanced Plow Pose (Halasana), so you need to begin with being in the Halasana.
  • Now start bending your knee and bring them closer to the ears.
  • Let them touch the floor ensuring that they are placed on each side of the head respectively.
  • The position gives a slight bend to your neck and at the same time, puts a slight pressure on the ears with the knees.
  • Let your feet rest on the floor with the heels facing upwards and toes touching the floor.
  • Hold the pose for as long as you can.

Precautions and Contradictions

  • Avoid practicing the pose during menstruation, menopause, pregnancy, and loose bowel syndrome.
  • People with a slipped disc, neck injury, and sciatica should not practice.
  • Asthma and hypertension people can practice this pose with the support of props.

Attain the health benefits of Karnapidasana through a dedicated practice. Keep practicing the wonderful ancient art of yoga and move a step ahead towards a healthy and happy life.

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Originated in India thousands of years ago, yoga has become one of the most popular and renowned forms of exercise techniques. Yoga is an ancient art of healing that helps build strength, harmony, awareness, and relaxation in the mind and body. Yoga comprises many aspects that benefit a practitioner at every stage and asana is one of the major aspects of the practice. Yoga poses or asana are of various types and each has their own set of benefits. One such asana is Urdhva Mukha Svanasana or Upward Facing Dog Pose and is a widely popular yoga backbend pose.

The literal translation of this asana is a ‘dog stretching upward’. It also resembles Bhujangasana (cobra pose). These two asanas are easy backbends and are performed during Surya Namaskar. The upward facing dog pose is also performed with Adho Mukha Svanasana or Downward Facing Dog Pose. Urdhva Mukha Svanasana is one of the most powerful yoga poses responsible for building strength, awakening the upper body, and preparing the body for intense backbends.

Despite its simple nature, the pose comprises of a lot of benefits, that help you in enhancing the practice.

Seven Top Health Benefits of Upward Facing Dog Pose

Strengthens the Waist, Arms, and Spine

Practicing the asana regularly helps in strengthening the arms, waist, and spine. When you stretch your torso while practicing the asana, it works on making it strong and a strong torso helps to elevate the back pain, relieves sciatica, promotes a healthy spine, reduces the risk of injury especially the back, decreases the risk of vertebrae degeneration and herniated disc, supports the spine, increases self-image, etc.

Relieves Fatigue and Mild Depression

With a daily practice, you feel the energy flow in the body that reduces the feeling of being lethargic. One of the top benefits of Urdhva Mukha Svanasana is that it fights tiredness, fatigue, and gives you a better sleep. The asana is effective when it comes to treating mental conditions like anxiety, stress, mood disorders, and mild depression.

Improves Posture and Flexibility

A good body posture and balance mean prevention from muscle aches, muscle fatigue, proper alignment of bones and joints, prevention of strain, and a relieved back and neck pain. Not only this, the asana is great when it comes to improving the flexibility of the back that results in lower back pain, healthy spine, relieving sciatica, decreases weight and pressure on the vertebra, and makes the body fit, healthy, and strong.

Stretches the Chest, Shoulders, and Buttocks

Practicing Urdhva Mukha Svanasana stretches and firms the muscles of the chest, shoulders, and buttocks, and helps in relaxing these while elevating all the pain. It opens the chest that is great for the heart health, improves flexibility and blood circulation, releases shoulder tension, and strengthens the gluteus muscles.

Stimulates Abdominal Organs

The asana provides an amazing massage to the abdominal organs that prove to be a great way of strengthening the stomach muscles, stimulates vital organs of the body, relieves back pain, releases toxins, improves blood flow, and enhances the functioning of the gallbladder, liver and other organs of the abdomen.

Treats Asthma

This asana is a great one for the asthmatic and helps in relieving the symptoms. It relieves pain, reduces inflammations, lowers high temperature, prevents asthma attacks, and treats other bronchial problems.

Improves Digestion

As mentioned, the asana stimulates the abdominal organ and stretches the muscles. This results in flushing out the toxins from the body and an improved digestion. An improved digestion means enhanced metabolism, toxin elimination, weight loss, increased stamina and energy, regular and easy bowel movement, better absorption of nutrients, relief from mood disorders, and a boosted immunity.

Steps to practice Urdhva Mukha Svanasana

  • Lie flat on your stomach on the floor with hands placed beside the body and feet together facing downward.
  • Now fold your elbows gently, then slide your hands near your waist, and place your palm near the lowest ribs.
  • Take a deep breath and firmly press your hands against the floor and then lift your chest, stomach, hips, knees, and shin off the floor.
  • Shift your body weight on the palms and feet. Then slightly move your head backward.
  • Align your wrists and shoulders. Do not overstretch your neck and hold the pose for a minute.

Precautions and Contradictions

  • People with a chronic back injury, slip disc, headache, and carpal tunnel syndrome should avoid practicing the asana.
  • Don’t practice it during pregnancy.

There are many asanas inspired by the animals’ stretch and positions, and one of them is Urdhva Mukha Svanasana. As the name of the pose suggests, it is inspired from a dog’s stretch. The asana is just as awesome for the sportspersons.

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In the yogic tradition, Sun is given a godly status as the Sun is the source of all energy. Most of the yogis pray and do pranayama facing the Sun in the morning. In fact, there is a dedicated set of 12 poses in yoga called Surya Namaskar, which is practiced as a gratitude to the Sun. However, you need to perform these poses in a proper and a cyclic manner in order to derive the many health benefits of Suryanamaskar. After becoming a regular practitioner of Surya Namaskar, your mind and body start experiencing a great deal of energy and strength.

Surya Namaskar will help you in this manner

The most peculiar thing about the Surya Namaskar is its cyclic movements that create a calming effect on your mind. Besides, there are many benefits of sun salutation pose, some of which include:

Strong Back: Irregular activity pattern throughout the day and the poor sitting posture could lower down the overall strength of your back. But, when you do the Bhujangasana pose in the series of Surya namaskar, it directly increases the overall strength of your spine.

Ensures Glow to Skin: Well, a youthful skin texture is definitely a sign of good health. But, to get an ageless skin is a tough task and requires a lot of ‘sacrifices’ on your part. Do not worry, as you are not required to shell money on the beauty products; instead, you have to make an effort to learn the Sun Salutation series. The regular practice of this wonderful set of asanas will ensure an even supply of blood to every part of your body resulting in a glowing and smooth skin.

Balances Hormones: While doing this pose, your entire body comes under the direct exposure to the sunlight. This helps in fulfilling the Vitamin D deficiency level of your body and makes it possible for the glands to function at its best. To be precise, doing Surya namaskar can improve the condition of the adrenal, thyroid, and pituitary glands. In women, this pose helps in making periods less painful.

Improves Digestive System: Among the many benefits of sun salutation poses, the improvement in the digestive system is quite remarkable. Typically, these poses require twisting, turning, and pressing the stomach muscles. This results in improved functioning of the entire digestive system and brings more strength to the stomach, liver, pancreas, and intestines. Besides, it also helps you get rid of constipation.

Makes Nervous System Stronger: Often, due to excess stress or some fatality, the cells of your nervous system get broken. If not treated in due course, this could pose a serious threat to the brain, lower plexus, and your spinal cord also. However, with the help of surya namaskar, you can be sure to repair the damage of the cells. Besides, this pose also saves your brain from memory-related problems.

Great for Gynecological Disorders: If you are expecting a baby, then try Surya namaskar for a stress-free labor (under the guidance of an expert).  Even expert doctors suggest this exercise as it can improve the overall condition of your uterus (womb) and also make the post-delivery time a lot happier. It can also bring relief from the morning sickness and also protects you from the loss of appetite.

Checks Hair Fall: When your hairline starts receding, it becomes a matter of worry for you. However, by doing the sun salutation poses regularly, you can minimize the rate of the hair fall to a great extent. It happens mainly due to the increased blood circulation and the improved ability of your body to provide nutrition to the scalp area.

Lowers Down Stress Levels: Surya Namaskar provides a boost to your overall energy level and makes it easier to keep the stress-level and anxiety at the minimum. By doing this, you can deal with more challenging situations conveniently.

When you start acknowledging the many health benefits of Suryanamaskar, you will perform this series with more confidence and zeal. But, make sure to learn this asana from a qualified instructor to protect your body from any probable injury. Remember, the Sun salutation poses have a great significance and provide the vital energy if you perform this series of poses at dawn and facing the sun.

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Yoga is the perfect way to go on an inner journey of the Self and this journey starts with the support of three important aspects-Asanas, Pranayama, and Meditation. Asana, being the first step plays a major role in maintaining the physical, mental, and spiritual well-being of a person. There are numbers of asanas or yoga poses from standing, sitting, inversion, etc. All the yoga poses have their own significance and set of benefits. One of the seated yoga poses that is extremely beneficial is the Upavistha Konasana.

Upavistha Konasana or a seated angle posture is a challenging yoga pose and forms a good preparatory pose for most of the seated bends and seated-twist asanas. The wide angle seated forward bend can also be performed while standing. When you perform this pose, the legs get stretched and are rooted on the floor that provides relaxation to the spine and calms the brain.

Not only this, the benefits of Wide Angle Seated Forward Bend are countless and help us in resolving the day-to-day bodily issues with ease. So here are the benefits and steps to perform the Upavistha Konasana.

Top Health Benefits of Upavistha Konasana

Stretches The Body

The asana forms an angle that gives a great stretch to the body, especially the lower body. The pose stretches the back, stretches the hamstrings, groin, and also the shoulders. Stretching the body increases the flexibility of the muscles and reduces the risk of injury and prevents muscle soreness.

Strengthens The Spinal Cord

Upavistha Konasana is an easy pose and with a regular practice of the same, the spine of the practitioner becomes strong. Preventing and building the spine health and strengthening it is important to stay fit, healthy, and active. The asana is great for the well-being of the entire nervous system.

Relaxes And Calms The Brain

With a regular practice of the asana, you can easily achieve mind relaxation. A calm and relaxed brain is beneficial in many ways- to help with getting better sleep, increase memory, improve concentration, enhance problem-solving skills, elevate mood, balance emotions, prevent panic attacks, and also to reduce stress, depression, and anxiety.

Cures Sciatica

Sciatica is one of the most common spinal health issues people are facing these days, where the pain starts from the one side of the back and travels from one leg and reaches to the ankle, and results in a tingling sensation or numbness in the leg. Sciatica is the largest nerve in the body and with this asana, it can be cured and relieved.

Relieves Arthritis

Upavistha Konasana is one of the best asanas to practice to relieve, prevent, and cure arthritis, a common joint pain or joint disease. There are more than 100 types of arthritis and people of all age, race, and gender can have this issue. However, it is most common in women and occurs as they age. A person with Arthritis goes through mild, moderate, and severe pain, and gets worse with time.

Tones and Stimulates Abdominal Organs

The asana is a great way to tone and stimulate the abdominal organ that strengthens the stomach muscles and relieves the back pain. Abdominal massage helps to stimulate the vital organs of the body and also prevents toxin accumulation and increases blood circulation. The asana also detoxifies the kidney and prevents kidney-related problems.

Activates the Core Muscles

Another amazing benefit you can avail from the practice of this pose is the activated core muscles. The core muscles aim at supporting the spine, help to generate power, and stabilize the body. Once it gets activated, it benefits the whole body.

Steps to perform Upavistha Konasana

  • Sit on the floor with an erect spine, legs stretched in front of you and hands firmly on the floor.
  • Now open your legs wide apart to form a 90-degree angle with your pelvis and then slowly move your upper body backward.
  • Your legs should be pressed against the floor, toes pointed upward, and feet aligned with the knees.
  • At this point, you feel a curve in your lower spine and to be at ease, place a cushion under the pelvis.
  • Now bring your hands forward and place them in between your legs.
  • Now take a deep breath and fold your torso in front of you. Place your chin on the floor and hold the big toes with fingers or simply touch your ankle.
  • Hold the pose for 30-60 seconds and slowly release.

Though it is a challenging pose but is really beneficial, so what are you waiting for?  Practice this asana regularly to be healthy and to live a better life.

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Full of ups and downs, struggles, complications, and confusions, Life isn’t easy. “Take a deep breath. It’s just a bad day and not a bad life.” Breath– the vital force sustaining the human beings. Breathing is very familiar to all of us as a daily occurrence. However, focusing on conscious breathing and feeling the inhalations & exhalations incredibly affects the brain, the mind becomes calmer and the awareness arises.

Get started with the Bhastrika or Bellows Breathing Technique acclaimed to be highly beneficial for the body’s overall process and system.

Instructions:

1. Sit in a comfortable place in a cross legged-position.

To come in a cross-legged position: Stretch the legs out, fold the right knee and place it on the left thigh. Then, bend the left knee and locate it over the right thigh. The feet should face upward towards the ceiling.

2. Keep the spine and neck straight and eyes closed.

3. Relax the stomach with hands on the knees and palms down.

4. Start the Bhastrika Pranayama by breathing forcefully with equal attention to the inhalations and exhalations.

5.  Breathe in taking positive energy and breathe out releasing the toxins.

6. Feel the expansion and contraction of the diaphragm with the breathing process.

7. Continue the Bhastrika breathing for 5-10 minutes.

Precautions:

People suffering from high blood pressure and heart problems should practice this pranayama technique only after consultation with a doctor.

Top seven Health Benefits of Bhastrika Pranayama

1. For Lungs Health: Take good care of the lungs and they last a lifetime. The human body survives on oxygen and the organ of the lungs is the source to provide oxygen and expel carbon dioxide. Bhastrika Pranayama is the practice to keep the lungs healthy, robust, and in proper functioning condition. It is considered beneficial for the lungs as it protects from pulmonary diseases and increases its capacity, and also helps in treating asthma.

2. The cure for Cold and Flu: It’s not just the seasonal changes but the pollution, low immunity, Viruses in the atmosphere, etc., that can make an individual a victim of the debilitating cold, flu, and sinus. As a safer alternative to the medications that make you feel lethargic and sleepy, opt for natural breathing technique of Bhastrika for curing these infections.

3. Highly Recommended for Neurological Issues: The modern living is a precursor to stress-related headaches, migraine, and the worst of all, depression. But Bhastrika pranayama is a safe solution to treat these psychological problems. Sit for Bhastrika pranayama, inhale the positivity, and exhale the negativity while experiencing absolute bliss and tranquility.

4. Heals the Thyroid Problems: Bhastrika pranayama is highly recommended to the people suffering from thyroid problems. This yogic breathing is considered potent for treating thyroid problems, tonsils, and other throat problems with utmost efficacy.

5. Fat Burner: Weight loss program doesn’t have to be a mixture of diet plans and rigorous exercises. Weight can be reduced simply and effectively with the Bhastrika Pranayama technique. This yogic breathing tool is potent in shedding extra pounds of fat from the body in a non-invasive and cost-effective manner. Therefore, go for natural and healthy weight loss with Bhastrika Pranayama.

6. Blood Purifier: The long list of health benefits of Bhastrika pranayama includes purification of the blood. The highly toxic environment in which we breathe, eat, and live infuses our body with toxins that get diffused into the blood. Bhastrika Pranayama acts as a detoxification technique that purifies the blood of the ama (waste products) and rejuvenates the body.

7. Clears Blocked Channels and Centers: The regular Bhastrika Pranayama practice clears the blocked Nadis and Chakras within the body for a smooth flow of prana. The practice also activates the three main Nadis – Ida, Pingala, and Sushumna for experiencing Kundalini Awakening.

With sheer dedication, dwell in the practice of Bhastrika Pranayama to raise the mind above negativity, make the body disease-free, and to enliven the spirit.

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Yoga is a complete wellness practice of the body, mind, and soul. The ancient science comprises three energies- asana, pranayama, and dhyana, and these together support us to reach towards the aim of attaining enlightenment. Asana or yoga poses are the first steps towards starting this majestic expedition. According to Yoga Sutras of Patanjali, Asana means to be in a firm position, but relaxed. Each yoga pose is performed to avail various health benefits and is aimed at cultivating awareness, concentration, and relaxation.

Each asana has their own significance and advantages. One-of-a-kind is the Utthita Parsvakonasana.

What is Utthita Parsvakonasana?

Utthita Parsvakonasana or Extended side angle pose is designed in a way to help stretch the body parts that usually does not get extended. It is a beginner level pose and doing it in the morning on empty stomach is highly advisable. The asana is both therapeutic and challenging, a truly beautiful posture that comes with a lot of benefits.

Top five health benefits of Utthita Parsvakonasana:

Stretches the Body

As mentioned, the asana is the best yoga posture to stretch the entire body especially the chest, shoulders, waist, lungs, spine, and groin. This stretch increases the muscle flexibility, reduces the risk of injury, increases joint mobility, and prevents muscle soreness. A stretch in the spine helps to cure the back pain, minimize stress on the joint and improves blood circulation. Stretching of the shoulder improves circulation in the shoulder joint and muscles, reduces fatigue and pain. Lengthening of the waist helps you to shed extra fat from the waistline and makes it toned. A stretch to the groin alleviates groin soreness and pain.

Strengthens the Quadriceps

With a regular practice of the Utthita Parsvakonasana, it helps with the strengthening of the quadriceps. Performing the asana daily makes the front muscles of your legs strong, improves balance, and enables to manage weight easily. Strengthening of the legs, knees, and ankles benefit you a lot. It reduces pain, supports healthy joints and functioning, supports healthy cartilage, and prevent injuries from fall.

Massages Abdominal Organs

Practicing this asana stimulates the abdominal organs that help in enhancing the overall health. Our abdomen houses many vital organs like stomach, digestive system, liver, kidney, spleen, intestines, pancreas, and gallbladder, and practicing Utthita Parsvakonasana ensures the healthy function of these. It increases the blood flow, relaxes muscle tension, improves the natural detoxification process, improves digestion, releases emotion tension, reduces stress, and makes the female organs strong.

Provides Therapeutic Relief

The asana provides therapeutic relief from issues like constipation, infertility, sciatica, menstrual discomfort, low back aches, osteoporosis, and obesity. This increases the feeling of relaxation, improves confidence, balances energy, boosts the immune system, and creates a sense of body-image positivity.

Develops Endurance

 As you keep practicing the asana daily, slowly you start holding the posture for a longer time. This helps in developing muscle endurance of the whole body. Your legs will work in order to support the body weight. It also activates the core to prevent tumbling down of the body, relaxes the body, and enhances a healthy overall functioning of the body.

Steps to perform Utthita Parsvakonasana

  • Stand straight on the floor with the legs placed wide apart and hands kept beside the body.
  • Align your heels with each other. Make sure you’re facing the wider and longer side of the mat.
  • Now turn your right foot outward so that the toes can be pointed towards the short edge of the mat. Breathe out and bend the right knee making it parallel to the floor.
  • This forms a 90-degree angle. Make sure that the right ankle and its knee are
  • Then move your left foot inwards to form a 45-degree angle.
  • Now breathe in and strengthen the lower belly and pull it upward.
  • Breathe out. Slightly move the left leg backward and bend down the body towards the right and let the right hand touch the floor.
  • At the same time, raise your left arm upward and then slightly stretches it towards the right.
  • Make sure to align your spine and neck and your gaze should be turned towards the left arm.
  • Hold the pose for 30-60 seconds. Release and repeat the same on the other side.

The asana is great for opening the stiff body muscles and is a perfect tool for treating body pain and aches. So what are you waiting for? Get ready and start practicing the asana to be strong, and healthy.

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One of the three major aspects of Yoga is Pranayama that helps to form the body and mind connection and also connects the moment with the breath. Pranayama means the extension of the prana (breathe or life force). Prana means ‘life force’ and Ayama means ‘restraining or control’. The breathing technique is designed to intentionally alter the breath to gain good health and calm mind. Pranayama or breathing techniques are of various types and each of them has their own significance and set of benefits.

One such infamous Pranayama technique is ‘Anulom Vilom’.

What is Anulom Vilom?

Anulom Vilom Pranayama or Alternate Nostril Breathing exercise is one of the most beneficial breathing exercises that works great for treating the respiratory-related problems. Anulom Vilom is the modern name for the Nadi Shodhana Pranayama used by Swami Kripalu. Its meaning states- Nadi-Channel and Shodhana- Purify. This Pranayama practice is a bundle of various benefits and gifts us the treasure of good health.

How to practice Anulom Vilom?

  • Sit with an erect spine on the floor in Padmasana or Sukhasana position.
  • Now, place your left hand on the knees in Chin Mudra- with the palms facing upwards and thumb and index finger touching each other.
  • Now place the right-hand thumb on the right nostril, index and middle finger placed in between the eyebrows and the ring finger in the left nostril.
  • Now close your eyes and then close your right nostril and breathe in from the left nostril.
  • Hold the breath for few seconds and then close the left nostril and breathe out from the right nostril.
  • Now inhale from the right nostril, hold, and exhale from the left. Continue the practice for 5-10 minutes.

Top Health Benefits of Anulom Vilom Pranayama

Clears the clogged arteries

The Alternate nostril breathing is an amazing breath exercise for the heart health and to prevent coronary issues. Practicing the asana for 120 days helps with removing 30-40% of blockage from the arteries, enhance blood flow, and prevent diseases like angina, L.D.L, Pathogenic cholesterol, H.D.L., and Triglycerides.

Good for mental health

Pranayama practice regulates breathing that improves the oxygen supply to the brain. The enhanced oxygen flow regenerates the brain cells, makes it active, and helps with improving memory, concentration, attention, focus, and stabilizes the mood as well. Practicing Anulom Vilom also improves the overall mental health and cures problems like depression, anxiety, tension, and reduces stress.

Enhances respiratory health

Practicing Anulom Vilom helps to keep the diseases related to respiration at bay. As you practice this breathing technique- it expands the lungs and lets you inhale more amount of oxygen, enhance the lung functioning, regulate breathing, and makes it steady. It prevents issues like asthma, allergies, bronchitis, obstructive pulmonary diseases, etc.

Cleanses the energy channels

This Pranayama cleanses the pranic channels of our body and enhances the prana flow. The practice ensures the pranic energy supply to the entire body and helps with maintaining the overall health. This breathing technique works towards balancing the two main energy channels- Ida and Pingala and makes the brain peaceful.

Improves blood circulation

Practicing Anulom Vilom also improves the blood circulation in the body. As you breathe out deeply, the lungs get filled up with the oxygen and go to the heart and brain. More oxygen means a better blood circulation.

Helps Reduce Weight

When the oxygen reaches the intestine, it helps in reducing weight by flushing out the toxins from the body. Weight issue occurs due to many reasons and with the practice of pranayama, you can lose weight gain caused by an accumulation of toxins and low metabolic rate as it also improves metabolism and balances hormones.

Gives a glowing skin

Avail the beauty benefits of Anulom Vilom. With a regular practice, get rid of the skin problems including pimples, dullness, pigmentation, and get the glowing flawless skin. It purifies the blood, clears the skin, and makes it brighter and healthier.

Treats Snoring

Snoring not only disturbs the sleep but is also harmful to the overall health. Habitual snorers are at a greater risk of serious diseases like obstructive sleep apnea where a person stops breathing for a few seconds while sleeping. Snoring occurs due to various issues and Anulom Vilom allows free breathing by thoroughly cleansing the nasal passage.

Prevents Diabetes

Anulom Vilom practice balances the sugar level and prevents diabetes. The issue occurs due to a metabolism disorder in which the body stops producing insulin and leads to diabetes. Anulom Vilom practice regulates the symptoms of diabetes, improves the function of the organs, and boosts the oxygen level in the body.

Indulge in a daily practice to reap all these amazing benefits of Anulom Vilom Pranayama. Best to practice it in the morning!

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Ashtanga Yoga, the classical yoga style emphasizes on the breath, focus (drishti), and locks (bandhas) in a magical manner combined to bring out mental awareness and union in the body, mind, and spirit. The revered yoga form–Ashtanga, is the foremost moving meditation and the breathing practice geared towards making the practitioners strong, flexible, and spiritual.

With its challenging six series consisting of standing, seated, and twisting yoga postures, Ashtanga Yoga has the knack of making the practitioners aware of their weak areas and making them work towards the goal of union of the Self.

This piece of writing is designated towards unfolding the science of Marichyasana, an Ashtanga yoga pose. Traditionally practiced towards the end of Ashtanga Yoga series, Marichyasana beams the practitioner’s life with health, calmness, and richness living true to its meaning. Marichi means ‘a ray of light.’

Let’s take a closer look at how to do Marichyasana I:

1. Start the Marichyasana I in Staff Pose.

2. Place the right foot on the yoga mat with knees pointing upwards.

3. Keep the left leg extended with left foot flexed.

4. Rotate the right arm over the right thigh and place the palm behind the back

5. Reach back with the left arm and make a contact with the right hand. Try to grab the right wrist.

6. Use the Uddiyana Bandha (abdominal lock) and straighten the torso.

7. Hinge forward from the hips with the torso folded over the right leg.

8. Gaze towards your nose or toes. Hold this pose for 30 seconds.

Master this Ashtanga yoga pose with devotion, commitment, and patience for realizing the benefits of Marichyasana in its full power and glory. Here is the list of top eight health rewards of Sage Marichi’s Pose:

1. Restores the digestive power: The forward fold massages the digestive tract curing indigestion, constipation, and acidity. The elimination of these stomach problems coupled with yogic diet and yogic routine helps in restoration of the digestive power essential for proper absorption and assimilation of food for energy.

2. Opens the Hips and Shoulders: The surrounding negativity and stress get stored in the hips and shoulders that is one of the reasons for sore hips and shoulders. Marichyasana is an excellent body opener pose that releases tightness from the shoulders and hips.

3. Lengthens the Spine: While being seated in the Sage Marichi’s pose, strengthen the spine and back. The stance of this pose stretches the spine making it strong and flexible. A healthy spinal column is crucial for the overall well-being of the back health and posture.

4. Frees the Breathing Passage: The Marichyasana is effective in unlocking the breathing passage within the body. When the airways are opened that are free from inflammation and excess mucus, they contribute towards efficient working of the lungs. Proper working lungs circulate more oxygen– the food for the human body to survive.

5. Relieves Fatigue: Feeling low on energy levels? Get into the Marichyasana for vitality and rejuvenation. The Marichyasana stretches the muscles, stimulates the internal organs, opens the tensed area thus leaving the practitioner energized and cheerful.

6. Eases Menstrual Pain: The Sage Marichi’s pose is regarded to ease the menstrual discomfort and pain. The pose enhances the blood flow to the pelvic region and strengthens the womb comforting the females from menstrual pain and allowing the mother to carry their child safely at the time of pregnancy.

7. Strengthens the Manipura Chakra: The Manipura chakra is associated with the qualities of self-confidence, clarity, knowledge, and bliss. The practice of Marichyasana is the best for activating the Manipura chakra and experiencing its power bestowing balance, strength, and decisiveness.

8. A Natural Cure for Sciatica: The Marichyasana is the natural and safe treatment for sciatica pain. The regular performance of the pose holistically heals the problem of sciatica affecting numerous individuals.

Respect your body limitations while performing this pose– follow the above steps to garner the health benefits of Marichyasana.

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Our muscles, tendons, ligaments, fascias, and basically the whole of the system seeks attention at the end of an inactive day. The stagnant life spent in the chairs makes the body organs sore, tight, and lifeless. Bestow the physical organs with pliancy, vigor, and power through stretching in Padahastasana (Hand under the foot pose).

In today sedentary lifestyle, Padahastasana is highly recommended for the goodness of knees, thighs, and lower back. The health benefits of Hand under the foot pose are inspiring enough to make any entity fall for the health-giving pose. Here’s a quick guide to the wonderful rewards of the pose:

1. Stretches the Hamstrings: Give the hamstrings the much-needed stretch through Padahastasana. The lengthening of the hamstrings contributes towards flexibility and lightness. Further, this reduces the risk of strain and several associated back problems.

2. Healthy Digestive Tract: “Death sits in the bowel and bad digestion is the root of all evil.” — Hippocrates. The solution to a poor digestion is found in the practice of hand under the foot pose. This yoga asana stimulates the digestion enhancing the functions of various digestive organs thereby getting the things moving effectively inside the digestive tract.

3. Therapeutic for Carpal tunnel Syndrome: Carpal Tunnel Syndrome is a common condition affecting people. Negligence to proper and timely care can worsen the situation with surgery as the last option. Padahastasana is a natural and safe method of treating the problem of Carpal Tunnel Syndrome.

4. Get the Blood Flowing: The Hand under Foot pose increases the blood circulation in the upper body region. A Boosted blood flow bathes the nerves and organs of the upper body region in vitality resulting in their health enhancement and proper functioning.

5. Stress Eliminator: Forward Fold in Padahastasana for 30 seconds to stand refreshed and rejuvenated. The hand under foot pose eliminates stress, fatigue, and energizes the body for carrying on the day with happiness and liveliness.

6. Better Posture: Forward Sitting in a hunched manner highly distorts the posture of a person. Stand in Padahastasana for a few seconds daily to lengthen the spine and to correct the poor posture. A proper posture is vital for standing, walking, lying, and sitting in positions to place a minimum strain on the muscles.

7. Speeds up Metabolism: Practice Hand Under Foot Pose to boost up the metabolic processes for good. This safe physical exercise helps a practitioner in maintaining a healthy metabolism on an everyday basis ensuring an easier weight management.

8. Well Functioning Spleen and Liver: The Padahastasana is fundamental to the well-functioning of the spleen and liver. Protect yourself from the diseases of thrombocytopenia, liver andenoma, etc., through the regular practice of hand under foot pose for an optimal functioning of the spleen and liver.

9. Healthy For Nasal and Throat Problems: The individuals suffering from diverse nasal and throat problems should include the hand under foot pose in their health regimen. The posture is considered to be effective in healing the throat and nasal related illnesses.

10. Stay Healthy and Young: Padahastasana is the way of keeping the body, mind, and soul in a perfect shape. This yoga asana fortifies the organs, increases the blood supply, and improves the working of the overall body system.

Steps of Padahastasana for making most out of the pose:

1. Stand tall in Mountain Pose.

2. Step the feet hip-distance apart with arms at your side

3. Exhale and bend forward at the hips while lengthening the spine.

4. Bring the arms down, palms under the foot.

5. Compress the big toes down into the thumbs of the hands.

6. Hold this pose for 30 seconds.

7. To exit the pose, release your hands out of the feet and come back to your initial position (Tadasana).

Practice Tips:

  • Practice the Padahastasana (Hand under the foot pose) before or after the back bending poses such as cobra pose, (bhujangasana, wheel pose (chakrasana), bridge pose (setu-bandhasana).
  • While moving forward, move head and torso as one unit. Lean in front at the hips and not at the waist.
  • Stretch as far as you can and comfortably stay in the position for as long as possible.

Fold deeply into health and wellness with Padahastasana (Hand under the foot pose).

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Summary: Providing the utmost thrust to your back is important for increasing the chances of a healthy life. Just make an effort to master the fantastic Urdhva Dhanurasana to keep your spine and the other crucial body parts supple.

As you grow older, the consequences of a not-so-active lifestyle start showing on numerous body parts easily. You frequently start encountering pain in the back, the heart seems more vulnerable and your lungs find it difficult to breathe properly. But, this situation is positively avoidable, if you make it a point to start practicing yoga before it is too late. The Urdhva Dhanurasana is one such yoga pose that can help you minimize the ill-effects of a lazy routine. Popularly called the “wheel pose,” the health benefits of Urdhva Dhanurasana are countless, as even medical science approves the importance of this pose for attaining physical and emotional well-being.

Things that make Urdhva Dhanurasana worth a try!

Typically, Urdhva Dhanurasana is a backbend pose that belongs to the family of the Hatha and Ashtanga Yoga. When you attain the right pose, it appears pretty much like a wheel or an upward bow. However, the real essence of this asana becomes evident when you start reaping these benefits from Urdhva Dhanurasana:

Additional Strength in Spine: With the passage of age, spine compresses and becomes a few inches shorter. This sudden shortness might lead to an improper functioning of the backbone and cause lots of pain. In this situation, practicing the wheel pose can help you in strengthening and lengthening the vertebrae that will further make the spine more flexible.

Relief from Lung Diseases: Practicing this asana for a long time could help in increasing the size of the chest. Once your chest starts getting bigger, it allows more oxygen intake inside which further provides strength to the lungs. This fantastic development can obviously bring you much relief in respiratory diseases. However, you must remember to do this asana perfectly and take deep breaths while practicing Urdhva Dhanurasana.

Helps in Losing Weight: The Wheel Pose requires you to do lots of stretching that helps in burning unnecessary fat from the body. Within a few months, you can actually start looking slimmer. This pose can help you in increasing the flexibility of your hips and develop a toned physique.

Boost to the Heart: Heart badly needs repair when it gets broken from bad experiences of life. In order to prepare your heart for more fun-filled moments of life, you can consider this pose. Even expert yogis recommend this asana as it is found to open the heart chakra that enhances your prospect for love and happiness. Scientifically speaking, Urdhva Dhanurasana balances the energy of the heart and brings positive transformation in a miraculous manner!

Control of Hormonal Imbalance: Within a few months of practicing this pose, your hormone level gets normalized that improves the nervous system. Besides, the wheel pose also helps in stimulating the thyroid glands and keeps you in a robust health throughout a lifetime.

Management of Stress: Chakrasana is widely considered as an asana that has the power to fight depression. This happens due to the typical and slightly difficult nature of this pose that requires you to be extremely attentive while doing it. This focused approach eventually grows your confidence and keeps stress and anxiety at bay. If your job requires you to handle challenging situation regularly, then you must make an effort to practice the Wheel Pose to deal with tense situations calmly.

Activation of The Seven Chakras: Every sincere yogi dreams of activating their chakras to experience that special spiritual power inside. Well, you are on the right track, if you are trying to master Dhanurasana. This asana can enhance your chances to activate all the seven chakras by keeping the body in absolute harmony.

The many health benefits of Urdhva Dhanurasana can definitely motivate you to learn this pose as soon as possible. Being a regular practitioner of this asana ensures you a strong set of arms, shoulders, legs and an extremely flexible body.  However, you must try to take proper assistance from a qualified yoga instructor before doing it even for the first time. Remember, any wrong step while doing this asana could break your spine and leave you in unbearable pain and suffering.

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Whether an individual is starting with the yoga practices or is looking to experiment with the yogic style, there are tons of reasons for performing the Chaturanga Dandasana (Four-limbed Staff Pose)– a popular Vinyasa Yoga Pose benefiting the yogis of all levels.

Chaturanga Dandasana is a push-up like pose that is rewardable for the arms, abdominal muscles, and back. The four-limbed staff pose prepares the practitioners for challenging arm balances like crow pose, handstand, and headstand. Learn the Chaturanga Dandasana correctly as it is also an essential position of the classical Surya Namaskar Series.

Here are the steps, modifications, and benefits of Chaturanga Dandasana.

Step 1: Begin in a plank position.

Step 2: Upon exhalation, lower the torso and legs 2-3 inches above the floor. Make sure it is equidistant to the ground.

Step 3: Pull the pubis towards the navel.

Step 4: Broaden the shoulder blades and hold the elbows to the side of the torso.

Step 5: Lift the head to look forward.

Step 6: Stay in this pose for 30 seconds.

Step 7: To release the pose, lower the body either into Cobra Pose or Downward-Facing Dog position.

Modifications:

1. Lower the knees to support the back and to minimize the weight on the body.

2. Practitioners can practice this pose standing upright against a wall. Stand to face the wall with hands on the surface below the shoulder level. Lift the sternum towards the ceiling.

3. Lay a blanket on the floor and lower the body onto this support.

Deepen the pose:

1. Initially, hold the pose for 30 seconds. Gradually, increase the time to 45 seconds and then 60 seconds.

2. Raise one foot at a time and finally try raising both.

Cautions:

1. Do not practice the pose if you experience sharp pain in the shoulders, wrists, and back.

2. If you face soreness in these areas then you can practice the modified version of four-limbed staff pose.

Here is a list of benefits of four-limbed staff pose that entities can garner through everyday practices. Take a glance at the pointers.

1. Abdominal Strength and Endurance: Sure, having six pack abs is great. But abdominal strength and endurance are more about a reduced backache, quality posture, functional strength, improved sports activities, and so much more than just the abs. Among the various methods available with the mankind for toning the abdominal muscles, yoga has proven to be beneficial for a majority without any side-effects. Chaturanga Dandasana is one such yoga posture that helps in building and toning abdominal muscles.

2. Strengthens Arms: The simplest way to effectively train the arms is to practice four-limbed staff pose daily. 30 seconds in Chaturanga Dandasana is all you really need for strong arms and firm grip. Strong arms, biceps, and a steady grip are highly beneficial for Golf players as well as non-players. It assists in daily movements, lifting of objects, and sports functions.

3. Beneficial for Back Muscles: People suffering from a variety of back related problems should give Chaturanga Dandasana a chance to treat them. The four-limbed staff pose targets the upper and lower back and helps in correcting the spine alignment and strengthening the back muscles. A healthy back is crucial in preventing spondylitis, curved spine, slipped disc, etc.

4. Stability and Flexibility: Physical stability is important for decreasing falls and resulting damage. While the loss of flexibility can be a predisposing factor for pain, balance disorders, etc., four-limbed Staff pose works doubly on the body of a practitioner granting them with both stability and flexibility. Isn’t it great? One exercise with multiple rewards for the body. Give it a try, please.

5. Body Awareness: The Chaturanga Dandasana is a great pose that helps individuals establish a mind-muscle connection and teaches them the tools of proper weight distribution using the arms and legs. The pose is also known for deepening the one’s knowledge about body alignment, especially in the arms.

Practice Chaturanga Dandasana (Four-Limbed Staff Pose ) for healing, strength, and awareness.

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Many of us are in search of an answer to the question, “What is the key to longevity?” Well, there are different answers projecting a variety of perspectives. But, the most compelling solution to this question is to avoid worries and stress.

 

Most of us live in a constant state of stress with our system overworking — all of which leads to blocked energies and an overload of toxins in the body. Over time, we become physically, mentally, and emotionally stagnated that enables our system to slow down. A question that arises is, “What is the effective method of controlling this increase in stress level?”

 

The answer to this question lies in the discipline of Yoga. Yoga is great for eliminating stress from the containers within the body, for building self-awareness, and for teaching us proactive methods of responding to the stress.

One positive way to control the stress and negatives of life is to delve into the practice of Baddha Konasana (Butterfly Pose), a fabulous practice to adopt for easing the tension in the neck, stretching the spine, and to enter into a mind-body restorative state. Whether practicing the modified butterfly pose or using it as a resting yoga posture, the Baddha Konasana benefits us in various forms.

Here is a guide to the steps and health benefits of butterfly pose:

 

  • Sit in Staff Pose (Dandasana).
  • Exhale, fold the knees and rest the heels close to your pelvic bone.
  • The soles of the feet should be pressed together.
  • Grasp the toes of the feet with your hands.
  • Lengthen the torso through the top of the sternum region.
  • Stay in this pose for 60 seconds.

 

Modifications of the Butterfly Pose:

1. If it is difficult to hold the toes of the feet, clasp the hands around the ankles and shins.

2. Sit on a blanket if you have tight groins.

3. Practitioners can practice more baddha konasana variations: the forward fold and diamond leg pose.

 

Learn the Benefits of Baddha Konasana:

 

1. Relief from Headaches: Most of the headaches are stress-induced and butterfly pose strives for releasing the tension of the neck and head. Resting the forehead on the ground provides a relaxing feeling. Also, with attention to breath in the butterfly pose is a great way to release anxiety and achieve stillness. Everything contributes to fewer headaches.

 

2. Stretches Lower Back: A good pose for the people with lower back issues. The pose stretches the lower back without involving the hamstrings. Therefore, individuals with tight hamstrings can easily practice this pose without any worry. The placement of the heels close to the groin allows for less hamstring stretch and a greater lengthening of the lower back.

 

3. Good For Groins: The Baddha Konasana is a lovely pose for the health of the groins. The alignment of the legs in the pose places good stress on the groins that are healthy for the muscles, joints, and fascia of the groins. The prolonged holding of this yoga posture with controlled breathing acts a resting posture and fosters strong connective tissues. Modify the pose with yoga props for extra care and support and reap the health benefits of butterfly pose including robust groins.

4. Shoulder Stress Release: The simple practice of Baddha Konasana is a beginning step towards releasing tension stored in shoulders naturally. Stressed shoulders adversely affect the upper body region leaving the person in desperate need of some respite. It is beneficial to practice the heart-opener butterfly yoga pose at the end of the tiring day. Experiment with arm placement in this yoga asana and find exciting ways of releasing and softening the shoulders.

 

5. Beneficial for Reproductive organs: In keeping the reproductive system healthy, the baddha konasana practice is important on a regular basis. The butterfly pose stimulates the functioning of the ovaries and increases blood circulation to the reproductive system reducing the risk of infertility by enhancing the working of the overall reproductive system.

 

Gracefully and joyfully flutter through life with the practice of Baddha Konasana (Butterfly Pose).

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Balance is the essence of life and without a fine balance, we are bound to suffer. Mentally, physically, or emotionally, we need to find harmony in each sphere, but with the modern day challenges and cutthroat competition, it is rare to experience the bliss of simple living. Yoga as a science was given birth to bring composure and ease in everyday living and it is a known fact that the patrons of yoga are able to enjoy wellness, happiness, calmness, and an ease with their body. Our busy schedules don’t allow us to enjoy the fruits of this science or any other. This is why there are yoga retreats in India. These small health vacations are targeted towards bringing joy, play, health, and fun. There are a plenty of yoga retreats in India because India is the birthplace of yogic science.

We have put together a small list of steps that can be taken up by people looking for the best yoga retreats in India.

Right Affiliations

Whenever we are looking for the right schools and education institutes, the first thing we look for is a university or an authority of affiliation. This brings about more definition and support to our choice. Similarly, in case of yoga retreats in India, we need to find schools with the best affiliations. Yoga Alliance is established in the fraternity of yogic science and imparts credibility to only recognized and well-equipped yoga schools. Find schools that are affiliated with Yoga Alliance. They ensure correct education standards, living standards, and the right quality of teachers. The schools have to keep upgrading their membership based on the newly found policies of Yoga Alliance which are designed in the best interests of practitioners.

Right Location

With a big perimeter, obviously, there are a plethora of places that offer yoga retreat in India. A lot of options can create a lot of confusion. We recommend you to look for places that resonate with your choices. The weather, the landscaping, the view, the people, all of these factors bring a bigger focus in making the right decision and create a desirable experience. For those who are looking to enjoy the yogic legacy with orange-robed sages treading the roads can go to Rishikesh which also happens to be the point of the beginning of yoga. For those who enjoy the beach life with palm trees outlining the sideways of every street can book a ticket to Kerala. There are many other states offering yoga retreats in India.

Right Teachers

Any experience becomes whole and merry when the right guru appears and guides us through the difficult tasks at hand. However, Yoga retreats are not difficult but can be transformative. A practitioner’s mental health, physical well being or emotional understanding, everything can change or be questioned by our own self, during the 7-15 days of a retreat. Only a correct teacher with the right interpersonal skills and knowledge of the science can help a practitioner come out of the contradictions. Find a yoga school and try to understand the profiles of the teachers on the website. Their education, experience, and the time they have spent grooming themselves will help, you get a good glimpse of the kind of teaching they will offer. Read reviews about schools and teachers on different sites.

Right Combination of Yoga and Meditation

This aspect is of utmost importance because if you don’t know what you want to do, chances are you are not going to find peace and comfort in anything that you do. First of all, find the correct type of yoga from the exhaustive list of forms of yogic science. While some forms are well known like Hatha Yoga, Ashtanga Yoga, Yin Yoga, Kundalini Yoga, Bikram Yoga, other forms like Ganga Yoga, Jivamukti Yoga, etc., are the ‘not so popular’. The web is flooded with information about all types and forms of yogic science as the science has evolved over many millennia. Also, yoga is mixed with meditation and breath work to give it wholeness. Some retreats in India will offer you silence, some will offer trekking, while others might offer you activities like cooking. Get to the bottom of it and look for the right combinations.

All the aforementioned points will help you choose the right yoga retreat in India. However, if you have never been to a place then find people who have already been there. Details from someone who has already experienced it can be very helpful.

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The fast-paced lifestyle promotes physical, social, and environmental exploitation that undermines the very foundation of the life of living creatures. Under its spread, the mankind is falling off the natural balance and psychological malaise has arisen.

The crippling physical, psychological, and emotional disorders have left us void of Pratyahara– the ability to look within, to connect with nature, to harmonize with the universe around, to grow internally, and to realize our highest evolutionary potential.

A yoga retreat is an eternal route to restore the natural balance, to develop greater consciousness, and to truly manifest a life of health, beauty, and happiness. The yoga retreats contribute to a rejuvenation of the mind, to the robustness of the body, and to nourishing the soul directing us towards a wholesome living. Yoga Vacations are an ideal way to awaken the higher powers of nature within us and to intensify the health of the body, mind, and soul far beyond any measures.

Gift yourself the reward of wellness and vitality by being on a yoga retreat. Here are top benefits of going on a yoga retreat:

1. Delve into Yoga Practices for Relaxation: Nourishing the core is not a luxury but a necessity. Do it holistically with the science of yoga. A yoga retreat immerses one in yogic practices for internal and external healing. It exposes the participants to Asanas for controlled, smooth, and conscious movement of the body so as to provide a deep stretch to the body and relaxation to the mind. The subtle yoga practices help individuals understand their body tension areas, etc., and assist in relaxing the worn out functions within. Travel to the Himalayas to experience one of the amazing yoga retreat in India, create heartwarming memories and reunite the body, mind, and soul.

2. Bring Positivity into Life: Detox your life from all the negativity, stress, and unhealthy patterns by going on a yoga retreat. In the midst of natural environment with the practice of the peaceful science of yoga create pathways for positivity. On a yoga retreat, the individuals are surrounded by positive thoughts, edified with the lessons of pranayama and meditation that reset the nervous system and help them embrace the good vibrations.

3. Insight Into Well-Being: Being on a yoga retreat renders the individuals the golden opportunity to access the inspirational yoga teachers that lightens their path with knowledge. The soul-stirring interaction with esteemed teachers guide the students towards a state of wellness. Knowledge about the importance of well-being, the true meaning of life, and about how to lead a fulfilling life is practically demonstrated during a yoga vacation. With health and wellbeing given priority on a yoga retreat under the guidance of established yogis, you have a taste of living a life with an element of purpose.

4. Disconnect from Technology: There are special digital detox retreats, but you can turn every retreat into digital detox one if you wish to. A yoga retreat is a perfect excuse to disconnect from the technology and to reconnect with the lost Self and nature. Be in the moment by unplugging from the technology and feel absolutely good about it.

5. De-Stress and Re-Start: Travel to a yoga retreat and experience relaxation. The yoga holidays are about revival and rejuvenation of the body, mind, and soul. With an abundance of natural healing techniques, sattvic food, and personal time to indulge in activities of interest, the entities experience a shift towards peacefulness of body, mind, and soul. A retreat also helps a person develop techniques assisting them in the de-stressing process and helping them savor calm and sentience in life. Consider Himalayan yoga retreat in India and transport into a holy serenity.

6. Create New Perspective: Yoga vacations give you the chance to explore breathtaking locations helping you form a new perspective on life. Traveling to unknown places, meeting vivacious spirits from diverse cultures, ethnicity, and experiencing the unknown is an accelerated way to grow and learn. The change in surroundings opens ways for you to see and feel things in a different light.

Gift yourself the goodness of life on a yoga retreat and inhale the breath of health and positivity.

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Many of you may have come across the irresistible pictures of warrior yoga series or may have caught a glimpse of people performing this stunning posture every now and then. Excited much to learn in depth about the secrets of the Virabhadrasana (Warrior Pose)?

Virabhadrasana is an invigorating posture that powerfully increases the range of motion of all the important muscles in the body of a practitioner. The alignment of the body in the warrior pose encourages the vital muscles to work in synergy opening the hips, strengthening the legs, and increasing the mental focus of the performers.

 

The spine of an individual is in a slight backbend position that stretches the front torso and extensors of the spine. One leg is straight that lengthens the hips flexors and the bent leg works on the quadriceps.  In whole, the practice of warrior pose with right technique greatly rewards the human anatomy in inescapable ways allowing them to soar as a mighty warrior in life.

A step-wise guide to practicing the Virabhadrasana I with insight into precautions and modifications of the pose.

1. Start the pose in a mountain stance (Tadasana).

2. Bring the arms up alongside the ears. Deepen the pose by joining the hands together or keeping them parallel to the ground.

3. Exhale, bend the right knee, project the thigh out so that the shin and thigh make a 90-degree angle. Extend the left leg behind as far as possible and pivot the left foot inside.

4. Gaze at the thumbs or in a front direction.

5. Hold the pose for 10-15 breaths.

6. Repeat the posture on the other side for equal time duration.

Variations:

  • To relieve the shoulders and neck, practice the pose with hands on the hips.
  • If facing difficulty in keeping the heel on the ground one can rest it on a yoga block.
  • Students with neck problems should not look up at their hands.

Contradictions:

  • High Blood Pressure
  • Heart Problems

Here are seven excellent benefits of Warrior Pose:

1. Stretches the lungs: An individual can effectively increase their lung capacity and function through the practice of Warrior Pose I. The Virabhadrasana in sync with the diaphragm breathing stretches the lung muscles and promotes abdominal awareness of the muscles. Increased lung capacity improves blood and oxygen flow enabling the body to function at a higher level.

2. Strengthens the shoulders, arms, and back muscles: Warrior pose is the best exercise to strengthen the upper body. The pose extensively works on the muscles of the shoulders, arms, and back. Strong back creates good posture and strength in the shoulders and arms thereby assisting in lifting and having a solid grip.

3. Protects the Thighs and Ankles: The thighs, knees, and ankles are the most vulnerable areas to injury during sports, explosive movements, etc. Work on these weak body parts with Virabhadrasana. The pose strengthens the thighs and ankles reducing the risk of sustaining an injury and maximizing the athletic performance.

4. Loosens the Hips: The bent right leg in a warrior pose works strongly with the hip flexors whereas the stretched leg opens the front left hip. In this way, the Warrior Pose helps in stretching and opening of the posterior allowing the practitioners to release the emotional baggage and setting themselves free as a lively spirit.

5. Better Circulation and Respiration: The Warrior I yoga pose aids in better circulation and respiration both. Enhanced circulation is vital for keeping the internal system in the best of shape whereas good respiration is important for maintaining the functions of the cells and energy levels of the body.

6. Invigorates the Body: The warrior pose rewards the practitioners with the goodness of increased circulation, respiration, and strength that contributes towards greater energy levels in the individuals.  When a person feels vitalized, they experience higher levels of optimism.

7. Enhances the sense of Balance: The warrior pose improves the sense of balance in the practitioners. A higher sense of balance is important for preventing falls, gaining stability, and maintaining a good spatial orientation.

Learn the basics of the warrior pose in order to witness the health benefits of Virabhadrasana.

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For most of us, our spine is neither strong nor straight. Habitual slouching, weak lumbar spine, tensions in the neck, stiff back, and stooped shoulders leave us powerless to sit and stand with the simplicity of an erect spine. With the Dandasana, staff pose, you can build your way to a sturdy and healthy spine.

Dandasana or the Staff Pose is the foundation of all other seated yoga postures. A basic yoga pose where the spine acts as a staff supporting the upper body and helps the practitioner establish a connection with the earth, the staff pose strengthens the back muscles, abdominal organs, and deep muscles in the pelvic region.

“A key element of the practice of Dandasana is to cultivate awareness of the Spinal alignment from the tailbone all the way to the crown of the head.”

Our spine reflects our postural style and the energy flow within the body. Practice with patience and attention and find yourself all day sitting with ease and comfort.

Step-By-Step Instructions for performing Staff Pose (Dandasana):

1. Sit on the ground with straight legs in front. Firmly place the hips on the ground.

2. Curve the feet and point the toes upward. Evenly spread the weight across the inner and outer legs.

3. Locate the palms on the ground moderately behind the posterior.

4. Relax the shoulder blades and keep the torso perpendicular to the ground.

5. Lengthen the body all the way from the tailbone to the top of the head.

6. Hold this pose for 6-10 gentle breaths.

Variations of the Staff Pose:

1. People with a weak lower back who experience tightness in the hamstrings can sit on a folded blanket.

2. If the hamstrings are tight then practice the pose with a slight bend in the knees.

3. Beginners can perform the pose against a wall to help find the correct alignment of the body in the posture.

4. If there is any difficulty in placing the hands on the floor, then rest them on a yoga block.

Deepening the Pose:

Advanced level yogis can practice the more challenging version of the Staff Pose. Rest the palms next to the hips. Compress the hands down and lift through the lower abdomen to straighten the spine.

Here are the five top benefits of staff pose:

1. Corrects Posture: One of the most enticing benefits of Dandasana is its powerful ability to improve the posture. A correct posture minimizes the overstretching of muscles in the body and contributes to stability in the movements. Good posture significantly affects one’s breathing patterns allowing the practitioners to take deep breaths.

2. Relaxes the nervous system: A healthy diaphragm is the byproduct of an upright stance. The hunched stance restricts the functioning of the diaphragm. The breath becomes shallow and nervous system becomes agitated. The correct posture allows the diaphragm to function properly enabling you to breathe deeply and relaxing the nervous system. It brings the body-mind into harmony– and the journey of self-awakening starts.

3. Increases the Core strength: Staff pose is a great core exercise. A daily practice of dandasana increases core strength and trains the muscles of abdomen, pelvis, and hips to work in unison. A strong core leads to stability and balance in every action performed.

4. Stretches the Hamstrings: The practice of modified staff pose that involves the use of yoga props provides a gentle stretch to the hamstrings. The mild stretch helps in alleviating the tightness in the hamstrings making them strong and supple.

5. Awareness to the Bandhas: The dandasana is an effective way to bring attention to the energy locks within the body– Mula Bandha, Uddiyana Bandha, and Jalandhara Bandha. Mula Bandha is the root lock and brings lightness to the mat. Uddiyana is the second energy lock representing the energy of the stomach and abdominal organs. Jalandhar is the throat lock managing the energy current in the nerves of the neck.

Become physically and mentally prepared for glorious yoga practices with Dandasana (Staff Pose).

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After due consideration, weighing the pros and cons, several yoga enthusiasts zero-in to the land of Rishikesh in India for yoga teacher training. Well, it comes as no surprise. Globally eminent as the fostering land of yoga, Rishikesh surely needs no introduction.

In routing the yoga journey in the healing land of Rishikesh, India is the most beloved dream of several yoga fanatics across the globe. Undergoing the learnings of postures, pranayama, meditation in the soothing lap of the Himalayas, diving deeper into the core for the purpose of self-awareness, and turning into a professional yoga teacher and a serious practitioner in the land of sages, Rishikesh has a unique legacy to offer each soul.

Rishikesh, India is the focal point of Yoga, Ayurveda, and Spirituality and so, undeniably offers yoga teacher training courses of supreme quality. Here are the steps to find out the best yoga teacher training in Rishikesh, India for a rewarding experience:


1. Yoga Alliance Hallmark: Yoga Alliance USA  and Yoga Alliance International are the globally recognized standards in the domain of yoga education. It is the sole non-profit body governing the yoga industry and its rules. It has set the finest standards in yoga teacher training. When looking for yoga teacher training in Rishikesh, India, please select from schools recognized by Yoga Alliance. Registered schools duly acknowledge and follow the guidelines authenticated by Yoga Alliance and truly abide by the principles of imparting authentic yogic wisdom to the students. Upon a successful completion of the course, the learners are awarded yoga alliance validated certification that honors them as professional yoga masters. Register yourself on the Yoga Alliance website as a registered yoga teacher and live the true purpose of your life globally.


2. Yoga Alliance approved Curriculum: Curriculum is the heart of a quality yoga teacher training course. The certified yoga schools impart yoga education through a curriculum set in accordance with the Yoga Alliance standards. In yoga alliance approved curriculum, the prime emphasis is placed on the teachings of classical yoga styles such as Hatha and Ashtanga Yoga, along with a comprehensive training of yoga anatomy, adjustment alignment, teaching methodology, shat kriyas, and so much more. There are several renowned schools in Rishikesh, India that ensure the curriculum is followed by strict discipline both by the students and teachers for a successful and timely completion of the course. Many schools also provide demonstrative classes to the aspiring learners in order to gain an idea about the intensive yoga teacher training program.
 

3. Hygienic Stay and Healthy Food: This is another important consideration to be made while browsing for the best yoga teacher training program in Rishikesh, India. Comfortable accommodation and healthy food are highly important. Unhealthy food and uncomfortable resting place infringe the body capacity to undergo intensive yoga teacher training. Hence, look out for a school that includes both as part of their YTT program. Rishikesh opens avenues for the students to savor varying vegetarian dishes prepared with authenticity and richness. And, to dwell in idyllic places with scenic backdrops, heaps of verdure, and surrounding calmness.

4. Experience the school and Teachers: Teachers are the beacon of light that empowers the students with wisdom, ethics, moral values, and techniques. Likewise, yoga instructors fill the empty vessel– the students with the enlightening lessons of yoga and help them build their own world of health, wellness, and righteous conduct. When looking for best yoga ttc in Rishikesh, India ensure to enroll in a school having a team of skilled teachers. Learn about their specialization, their teaching style, experience etc., for a pleasant yoga journey.


6. Diverse Yoga Schedule: “All work and no play is not good for the soul.” Therefore, for a wholesome personality development and diversity of the curriculum, select a yoga teacher training program that gives the opportunity to indulge in exciting yoga projects, excursions, and adventure activities. So, the refined yoga teacher training courses in Rishikesh, India provide the students a golden chance to undergo the co-curricular activities for embracing yoga journey.

So, when hailing to Rishikesh, India for a yoga teacher training course, recall the above pointers and lead yourself to a fruitful yoga experience.

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Motherhood is one of the greatest gift and joyful experiences of a woman’s life. However, erratic lifestyle induced by stress impacts both physical and mental health. Infertility is one of the problems associated with a hurried lifestyle pace.

But do not worry, our ancestors have left us with a remarkable science ‘yoga’ — a body science that harbors the ability to cure infertility in the most natural way. Yoga is a great form of exercise that tones the physical health and reduces stress. The diverse yoga poses for fertility stimulate the reproductive organs by enhancing the blood flow to them and effectively cures infertility.

Along with yoga postures, the performance of breathing exercises and meditation extends a curative touch that radically decreases worries, treats depression, and revitalizes the body, including the reproductive organs remarkably increasing your chances of conception to a greater extent.

Given below are the top seven yoga postures for fertility. Follow the steps and practice daily for desired results:

1. Seated Forward Fold (Paschimottanasana): The asana helps in resuscitating the functioning of ovaries and uterus. Additionally, the pose improves the psychological state.

Steps: Sit on a yoga mat, extend your legs, and place your hands on the floor beside your body. With an inhalation, stretch your arms upward and upon exhalation, bend forward at the hips. Touch your feet with your arms and keep your spine straight. Stay in this pose for 30 seconds. Come out of the posture by raising your hands above your head and getting back into a sitting pose.

2. Reclining Bound Angle Pose (Supta- Baddha Konasana): An effective yoga posture for mental stress, menstrual cramps, and problems associated with medical fertility cycle.

Steps: Begin with butterfly pose (Baddha Konasana). Exhale, slowly lower your back to the floor and lie on the ground. Support your neck on a pillow, if required. As you recline, ensure your legs are in the Baddha Konasana position. Place your hands on either side, palms up. Hold this posture for 20-30 seconds.

3. Cobra Pose (Bhujangasana): Cobra pose aids in fertility, hormonal balance, and the production of cervical mucus that makes the process of fertilization easier.

Steps: Lie on your stomach facing downwards. Take deep breaths as you arch your back upwards while pushing your pelvis, legs, and feet downwards to the ground. Keep your elbows unbent and hands flat on a yoga mat. Remain in this posture for 30 seconds. To release, lower your body to the ground and relax.

4. Standing Forward Bend (Uttanasana): Practice this pose to alleviate tension in the abdominal region and to enhance the supply of blood to the pelvic region.

Steps: Stand on the ground with upright spine and feet 2-3 inches apart. Inhale, raise your hands above your head. Exhale, fold forward while bringing your hands down. Rest the palms on the calves and breathe. Hold this asana for 30 seconds or more.

5. Legs up the wall (Viparita Karani): A wonderful yoga asana that strengthens the reproductive organs and improves the flow of blood to them.

Steps: Place a pillow against the wall. Sit sideways on the right side of the pillow. Upon exhalation, slowly raise your legs up the wall and gently lay your head, shoulders and back on the floor. Soften your throat and stretch your arms out to the sides, palms up. Hold your legs vertically in place. Retain this pose for 20-30 seconds.  To exit, lower your legs, turn to one side and stay there for a few minutes.

6. Shoulder Stand (Sarvangasana): The Shoulder Stand pose activates the thyroid glands and corrects its dysfunctioning that can cause infertility.

Steps: Lie in a supine position. Fold your knees and place your heels close to your sitting bones. Exhale, compress your palms into the floor to push your feet away from the floor. Pull your thighs towards your front torso. Lift your hips higher and lift the legs upward towards the ceiling. Rest your hands on your lower back with elbows shoulder-width apart. Hold this pose for 20-30 seconds.

7. Bridge Pose ( Setu-Bandhasana): Open your pelvic region, stimulate your thyroid glands, release fatigue and so much more with the practice of a bridge pose.

Steps: Lie on your back with your knees bent and feet few inches apart. As you breathe out, press your palms and feet into the ground and raise your hips and lower back up. Ensure your shoulders and head rest on the floor. Straighten your arms alongside the floor.  Stay in this pose for 30-60 seconds.

Embrace motherhood with yoga. Practice these yoga poses for fertility and realize the dream of becoming a mother.

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The body is a map and a storage house of experiences we feel throughout our lives. Without knowing, we carry trapped and repressed emotions in multiple areas of the body that are responsible for several ailments and sufferings we undergo. Hips are one of the body parts that intrinsically hold emotions.

 

Many yogis relate hips to a junk drawer, a place where we put all our emotions that results in tightness and soreness. Tightness in the hips isn’t just physical, it is also mental and spiritual. Hips are the area where we store some of our deepest vulnerabilities that physically, mentally, and spiritually hinder the health of a person.

If you wish to get relief from tight hips and physical, mental, and energetic pull, then embrace the practice of this hip-opener– The Agnistambhasana (Fire-Log) Pose. Agnistambhasana primarily releases all the tension points in the hips, reduces pain in the pelvis, and restores the hip flexors to their peak health.

Learn the health benefits of Agnistambhasana pose in the following pointers. Take a watchful look at the list below:

1. Lengthens the Hips: Agnistambhasana (Fire-Log pose) is highly beneficial in lengthening the hip flexors. Optimal length in the hip flexors reduces strain and sprain in hip flexors and excessively prevents pulling of the lower back that significantly corrects the lower back pain that you may be experiencing. Additionally, pain in the lower back majorly stems from tight hips.

2. Releases Hip Tensions: Working on computers for prolonged hours and any other activity that involves sitting causes tightness in the hips. The tightness in the hips increases manifold in traumatic and stressful situations that makes the act of walking, sitting, or general movements difficult. Failure to address the tension points in hips lead to discomfort in the hips and lower back pain. Successfully address the tension spots in hips and release all your stress through the practice of fire-log yoga posture.

3. The Hips and Chakras: The pelvic region is located at the second chakra, the sacral chakra. The sacral chakra is the energy center of pleasure, sexuality, creativity, and desire. Blocked sacral chakra infringes our ability to think creatively and to go with the flow. The performance of Agnistambhasana is a great way to unlock the sacral chakra and to let the feelings flow freely.

4. Good for Abdominal Organs: A regular practice of Agnistambhasana is great for the abdominal organs. The pose actively stretches and strengthens the abdominal organs particularly the digestive system thus rewarding a healthy digestive tract, robust lungs, and overall healthy abdominal organs. Strong abdominal organs largely assist in keeping the body in its natural and favorable state.

5. Therapeutic For Mild-Depression: Yoga as a system of healthcare is effectual in keeping both physical and mental health in good shape. The yoga pose, Agnistambhasana is a powerful and natural treatment for mild -depression. The fire-log pose supports the parasympathetic nervous system, reduces the production of cortisol hormones, and elevates the development of serotonin, endorphins, etc.

6. Strengthens the Groins: The Agnistambhasana potently strengthens the groin, legs, thighs, and calves by building strength in the lower body. Firstly, the pose prevents the onset of groin and other associated injuries. Secondly, it keeps the person active and mobile. And thirdly, it helps a practitioner carry out their daily activities and sports with ease.

7. Increases Flexibility in Hips: One of the amazing health benefits of Agnistambhasana pose is its ability to improve and amplify the flexibility in hips and groin area. Through gentle stretching, it effectively maintains elasticity in these areas and helps the hips and groin perform their function efficiently.

Steps to practicing the Agnistambhasana Pose:

1. Sit on a yoga mat with erect spine and bent knees.

2. Cross your legs in such a manner that the left foot rests on the outer edge of the right hip and right leg on the left leg with right ankle located on the outer side of left ankle.

3. Keep your hands on the floor beside your calves.

4. As you inhale, lift your torso and lengthen your body.

5. Hold this posture for 20-30 seconds.

Feel the healing touch of Agnistambhasana (Fire-Log Pose) and experience a heightened energy and emotional solidity through its daily practice.

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Moon has a great significance in the Yogic history. It is regarded as a remarkable source of energy in the human body. In Hatha Yoga, the Moon (tha) represents the calm spirit of the body or the lunar energy. In every sphere of life, the exuberance of the moon plays a crucial role. Ardha Chandrasana gives us an opportunity to admire the brilliance of the balmy moon. The Half-moon pose is a vital component of the vibrant Yoga form that demands us to discharge ourselves in different directions without losing the balance like the moon does in the dark sky.

 

Steps to perform Ardha Chandrasana: The pose starts in Mountain Pose. Now, extend the right leg towards the right making sure it makes a right angle with the left one. Bend the body till the fingertips of the left hand touch the ground. Keep both arms in a straight line by raising the other one towards the ceiling. Be in this pose for a few seconds before changing the side.

Let’s look at the health benefits of Ardha Chandrasana:

  • Improves digestion: One of the biggest impacts of Ardha Chandrasana on the human body is that it improves the working of the digestive system. The pose provokes digestive fire within the body that helps us get relief from indigestion and acidity. The lunar energy and physical force both contribute to strengthening the digestive system. It also helps in weight management by burning the unwanted fats from the body.
  • Ameliorates the body balance: Balance is the key in half-moon pose. The whole principle of the asana is based on how you balance your body. Being an intensive pose, it teaches us to keep the body stable in every circumstance. During the pose, one needs to be smart and active, which makes this asana a source of immense body steadiness. This property protects a practitioner from wounds and cell damage.
  • Better coordination power: The half-moon pose has a huge influence on the mind and body-coordinating ability. When one is caught in a stiff situation, the practice of Ardha Chandrasana comes to the rescue. It improves your ability to think and act promptly. A person having a poor coordination and power struggle in life leads to many mental disorders which can be refined by practicing this pose regularly. The nervous system is also impacted by the practice to a great extent. The communication between the brain and rest of the body gets better by practicing the vibrant pose.
  • Strengthens the overall body muscles: Since the pose is about balance and stability, a huge amount of physical power is needed to hold the body in the pose. In the process, it tones the whole body muscles and makes them stiff. It extends the groins, shoulders, and hamstrings to provide the body with immense support during the practice. A continuous exercise of the half-moon pose brings firmness to the entire body and its muscles.
  • Provides relief from stress: Ardha Chandrasana is an exceptional stress-relieving pose. It regulates the blood circulation within the body providing proper and fresh blood to the brain making it able to cope up with stress and tension. Apart from this, the practice itself is a sturdy one that prepares a person to handle nervousness and anxieties. Any kind of mental problems can be healed by practicing the half moon pose routinely.
  • Relief from Backache: Back problems and all kinds of pains would have no place in the body when you are under the shelter of Ardha Chandrasana. It increases the endurance power of the spine by elongating it. It massages the whole body to give instant and long-term relief from every kind of ache in the body. Bones from across the body get strengthened when one follows the training of Ardha Chandrasana constantly. Pain in neck, arms, and even headache can be cured by performing the asana.

Like every drop of Yoga, the importance of Ardha Chandrasana is not limited. Its significance goes to each aspect of the human body- physical, mental, and spiritual. You just need to delve into the asana, admire the Moon, and follow it properly to take the most out of it.

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The physical afflictions and mental health issues disturb the peace, well-being, and mindfulness of a human being. The prolonged physical, psychical, and emotional malady takes a toll and leaves you lifeless. So, when thinking of a wholesome care, we look for a treatment that is far-reaching and yields transformative results.

 

The oldest discipline of Yoga is the eternal path to exhibit a balanced body, mind, and soul. The timeless method to achieve a healthy internal, strong physique, calm mind, and stabilized soul. A trusted science that fosters the feelings of harmony, contentment, and non-violence.
Dhanurasana, a Hatha yoga posture credited to relieving stress, stimulating the chakras, and making the body healthier inside- out so that a yogi can lead a life characterized by grace, fearless attitude, and higher wisdom.

Here are the top 10 health benefits of a bow pose. Please take a glance at the pointers:

1. Effective in Weight Loss: If you are looking to shed some fat of your body so that you can rock a summer beach look then enthusiastically undergo the art of yoga. The bow yoga pose is effective in weight loss as it stretches and detoxifies the whole body and helps the practitioner shed the unwanted flab from diverse areas of it.

2. Beneficial for Digestive System: The dhanurasana is a powerful pose for the digestive tract. As you perform the pose lying on your belly, the action gives a massage to the intestine that strengthens the digestive Agni, moves out the stuck material and provides relief from acidity, constipation, and other gastrointestinal diseases. The pose is also effective in enhancing the appetite.

3. Stretches the Spine: This backbending yoga posture– the dhanurasana gently stretches the spine and improves the blood circulation to the spinal column. The lengthening action helps keep the ligaments and muscles of the spine flexible and strong. A regular practice increases the flow of nutrients that reduce stiffness in the back.

4. Strengthens the upper body and legs: The bow yoga pose is well-known to strengthen the neck, shoulders as well as the leg muscles. Stronger legs make the daily movement, the act of playing, running, etc., more painless and easy, whereas the strength in shoulders and neck is crucial for reducing the risk of injury and for living an enhanced quality of life.

5. Corrects Posture: A poor posture brings a wide array of physical problems along with low confidence and poor self-esteem. Dhanurasana is a perfect exercise to practice for a better posture. By stretching and strengthening the muscles of the back, it corrects the alignment and grants a perfect body posture to the practitioner.

6. Heart Opener: One of the most attractive health benefits of dhanurasana is the way it expands the lungs and opens the chest, thus benefiting the asthmatic patients. As it increases the lung capacity, the pose encourages a better oxygen supply and breathing patterns that revitalize the internal human system.

7. Stimulates the Manipura Chakra: The pose activates the energy center of clarity, wisdom, self-confidence, and well-being– the Manipura chakra. As this chakra is activated, the aspirant reaches an important stage on the spiritual path and unfolds the pearls of higher awareness.

8. Cools down the Mind: When you feel completely bogged down, step on a yoga mat and perform the dhanurasana. Bow posture alleviates the tensions between a mind and supports the parasympathetic nervous system.

9. Fatigue Reliever: Bow pose is an excellent fatigue reliever. A committed practice deeply relaxes the whole body and makes the practitioners feel energized so that they can carry out their day with enthusiasm and positivity.

10. Holistic Health: Dhanurasana is a comprehensive yoga posture that heals the body, mind, and soul in unimaginable ways. It counteracts the feelings of laziness, enhances flexibility, heals various disorders, and provides spiritual upliftment.

Actively lead the path of wellness, fortune, and magnificence by devotedly undergoing the practice of dhanurasana and savoring its amazing benefits.

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Open your heart with the practice of yoga. Discover the most effective yoga asanas for heart through this blog.

A mystical science, a traditional discipline of healing, and an art of uniting the body, mind, soul– yoga is one remarkable method of leading a fulfilling life. The techniques of yoga postures, pranayama, meditation, mantra, etc. exceptionally work on a whole being and help a person harbor an ideal physique, a serene mind, and kind soul.

The performance of yoga postures is one of the surest ways to heal the body, to nurse the various wounds and to attain mastery over the modifications of the mind. The chest-opening yoga postures are effective in mitigating the ill-effects of a rounded or collapsed chest and a poor posture. The yoga poses for heart release out all the tensions stuck at the heart’s center and helps elevate the mood of a practitioner.

 Practice these yoga postures for heart and live moments of happiness. Take a look at the instructions on how to perform the yoga asanas.

1. Wheel Pose (Chakrasana): A wholesome yoga asana that benefits the body, mind, and soul.

To Perform: Comfortably lie on your back on a yoga mat. Keep your knees bent and soles near to your hips. Bend your elbows and place your hands on the floor beside your head. Firmly press the feet into the floor. Exhale and push your lower body (hips, tailbone, and legs) off the mat. Now, compress your palms into the ground to raise your head above the floor. Straighten your arms and let your head hang down. Stay in this pose for 15-20 seconds.

2. Camel Pose (Ustrasana): Open your chest, shoulders, and boost your mood with the Camel Pose.

To Perform: Begin in a table-top position. Spread your legs hip-width apart. Rest your hands on your pelvic region. Inhale and engage your lower belly. Expand your rib cage and bring your elbows close to each other. Tuck your chin towards your chest and grab the heels with your palms. Lower your head and look at the tip of the nose. Remain in this pose for 30 seconds.

3. Bow Pose (Dhanurasana): Bow pose is therapeutic for constipation, fatigue, and respiratory ailments.

To Perform: Lie on a yoga mat facing towards the ground. Keep your knees unbent and hands beside your body. Now bend your knees and hold your feet with your hands. Uplift your chest and head off the floor and simultaneously drift away your thighs from the ground. Raise your legs as high as possible and gaze in a front direction. Hold this pose for 30 seconds.

4. Cobra Pose (Bhujangasana): Stretch your spine and open your lungs through Bhujangasana.

 

To Perform: Lie in a prone position with straight legs and elbows tucked to your sides. Rest the palms on the floor and spread your fingers. Inhale, raise your chest and forehead up above the floor while keeping your hands pressed into a yoga mat. Slightly tilt your head backward and gaze in a forward direction.

5. Upward-Facing Dog Pose (Urdhva Adho Mukha Svanasana): Practice this pose and honor yourself with a perfect body posture.

To Perform: Lie in a prone position. Keep your forearms perpendicular to the floor and position your hands around the waist on a yoga mat. Actively compress your hands into the yoga mat and lift your torso and legs off the mat. Gently stretch your arms and bend your head back slightly. Retain this posture for 5-10 relaxed breaths.

6. Locust Pose (Salabhasana): A great posture that stretches and strengthens the body organs like hips, arms, legs, etc.

To Perform: Lie straight on your stomach. Rest your arms beside your torso and forehead on the floor. As you breathe in, lift the head, torso, and legs above the ground keeping the lower ribs on the floor. Stretch your arms in the front alongside the floor and look in an upward direction. Hold this pose for 30 seconds.

7. Cow Pose (Bitilasana): Cow pose stimulates the abdominal organs and improves body-mind coordination.

To Perform: Kneel on a yoga mat. Ensure your patellas are directly positioned under your posterior and your elbows, wrists, and shoulders are upright to the floor. Align your head in a forward position. With an inhalation, elevate your chest and hips upward. Hold this pose for 20 relaxed breaths.

Incorporate these yoga poses for heart in your daily routine to savor a healthy heart and body.

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A healthy body means a happy and long life. We need to make a lot of changes in our sedentary lifestyle to get that healthy and fit body. Our body is precious, and to maintain it, it is important to have healthy organs with proper functioning. The liver is one of the most important organs of our body responsible for a healthy digestive tract, detoxification, secretion of bile, etc. With the help of yoga asanas, you can maintain a healthy liver for a lifetime. Here are some asanas that enhance the proper functioning of it.

Try these five best Yoga Poses For Liver:

Naukasana (Boat Pose)

One of the simple and effective yoga poses for liver health that helps in treating various ailments related to it. It strengthens and stimulates the liver, and also helps in detoxifying it.

Steps:

  • Lie down on the floor and keep your back straight and hands on the side.
  • Now lift both your torso and lower body off the floor and put the weight on the hips.
  • Your hands should also be hooked in the air beside the body. Hold the pose for as long as you can.

Ardha Matsyendrasana (Sitting Half Spinal Twist Pose)

The pose is one of the best yoga poses for liver that helps in waiving off the ailments related to the liver. The pose puts pressure on the liver that helps to strengthen and stimulate it.

Steps:

  • Sit down on the floor, keeping your back straight and legs stretched out in front of you.
  • Now bend your right knee and put the right leg over the left leg.
  • Now turn your torso towards the right, and place the right hand behind you and palm on the floor.
  • With the left hand, you can support the right leg or can simply place the hand on the right knee or on the floor.
  • Hold the pose for a minute or more. Release the pose, come back at the starting point, and repeat the same on the other side.

Dhanurasana (Bow Pose)

Bow pose effectively helps those who are suffering from Hepatic Steatosis or fatty liver disease. The asana stretches and strengthens the liver, and uses the fat deposits in the liver as an energy source.

Steps:

  • Lie down on the floor on your stomach. Keep the body straight and then at the same time raise your legs and torso off the floor.
  • Now hold your ankles with your hands, forming a bow-like shape with your body.
  • Hold the pose for as long as you can, return to the starting point, and repeat the same for 2-3 minutes.

Marjaryasana-Bitilasana (Cat- cow pose)

Marjaryasana-Bitilasana is a two-pose transition yoga asana. These asanas stimulate your liver and enhance its functioning.

Steps:

  • Start with getting on the floor on your hands and knees while keeping the back flat.
  • Then with an exhalation, lift the back up and drop your head down. This way you form the cat position.
  • Now with exhalation, arch your back inward and lift the hips and head up. This way you form a cow position.
  • Hold the poses for 30 seconds, and repeat the pose for few minutes.

Gomukhasana (The Cow Face Pose)

The asana is the best way to treat liver cirrhosis. In this issue, the blood and oxygen flow in the body is prevented by the scar tissues and the liver is unable to flush toxins out of the body. The asana promotes a free-flow of blood and oxygen in the body.

Steps:

  • Sit down on the floor with an erect spine and in a cross-legged position.
  • Now let your spine stretch out as you place your hands on the back- one placed over the rib area and other over the shoulder.
  • Then join the hands at the back and hold the pose for as long as you can. Release the pose and come back to the starting position. Repeat the same steps on the other side.

These poses are really effective for keeping the liver healthy. A daily practice of yoga helps you to have a healthy and fit mind and body. Pranayama like Kapalbhati is also very effective. With these asanas, indulge in healthy eating habits and avoid alcohol consumption for best results.

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Learn about the effective method of yoga for treating high bp through this blog. Get an insight into yoga poses for high blood pressure and its benefits.

Who hasn’t heard of the far-spreading glory of yoga with respect to a good spinal health, effective weight loss remedy, strong and flexible physique, a stress-free mind, and what not? And, here is the good news for all those suffering from hypertension as this is not an exclusion to its endless list of rewards bestowed by the great ancient science. Yoga is highly beneficial in lowering the high blood pressure in people.

High Blood pressure is a common ailment in the lives of several people leading a contemporary lifestyle. And by far, Yoga is the safest solution to treat the problem of a High BP. The science of yoga consists of yoga postures, pranayama, and meditation that lowers stress levels, regulates blood flow, enhances circulation, and effectively treats the problem of hypertension.

Given below are the five excellent yoga postures for high blood pressure with detailed steps and respective benefits:


1. Easy Pose– Sukhasana: Begin in a staff pose (Dandasana): Cross your legs in front of the shins. Keep your knees wide and locate each foot under the opposite knee. Rest your palms on the knees facing in a downward direction. Relax your neck. Gaze in front and breathe slowly. Hold this posture for 60 seconds.

 

 Easy Pose-- Sukhasana

 

 

Benefits: A meditative yoga posture that calms the brain and body. It positively regulates the functioning of the nervous system and aids in lowering high blood pressure.

2. Dolphin Pose– Ardha Pincha Mayurasana: Begin on your fours. Make sure the wrists are directly positioned above the shoulders and knees below the hips. Firmly fold the palms together and press the forearms into the floor. Curl your toes inward and with exhalation uplift the knees off the floor. Elongate your tailbone and press it toward the pubis. Raise the sitting bones upwards. Widen your shoulder blades and hold the head between the upper arms. Hold the pose for 30-60 seconds. To release, gently bring back the knees to the ground.

 

Dolphin Pose

 

 

Benefits: Dolphin pose is highly therapeutic for the high blood pressure. It also benefits the body and mind in a number of ways like: reduces stress, improves digestion, prevents osteoporosis, etc.

3. Bridge Pose–Bhujangasana: Lie with a straight back on the ground. Fold your knees and bring your heels close to your hips. Exhale, firm your hips and raise your tailbone towards the pubic bone. Now, raise the hips higher in an upward direction. Keep the thighs equidistant to the floor. Either keep the arms alongside the body or clasp the hands beneath the lower back.  Rest the head and shoulders on the ground. Hold this pose for 30 seconds.

 

Setu Bandhasana (Bridge Pose)

 

 

Benefits: An excellent yoga posture that lowers high blood pressure by calming the brain, reducing fatigue, and rejuvenating the organs.

4. Reclining Hero Pose– Supta Virasana: Kneel on the floor and spread your knees wider than your hips. Position the toes inward towards each other. Sit back halfway with your torso leaning slightly forward. Now sit comfortably between the feet. Keep your hands on the knees. (This is Hero Pose). Exhale and lean back towards the ground. Begin leaning on your arms, forearms, and elbows. Once you are on your elbows, rest the hands on the back of the pelvis and finish reclining. Lay your hands on the floor beside your torso. ( This is reclining hero pose). Stay in this posture for 30 seconds.

 

Reclining Hero Pose-- Supta Virasana

 

 

Benefits: A healing yoga posture for hypertension, headache, insomnia, and other ailments.

5. Cat-Cow Stretch –Marjariasana & Bitilasana: Begin in a tabletop position. Ensure your elbows and shoulders are perpendicular to the floor. Look down at the floor. Inhale, uplift the chest and hips towards the sky and draw the stomach inward. Now, lift your head up and gaze straight ahead. (Cow Pose). Exhale and come back to the tabletop position. Keeping your knees and shoulders in the position, round your spine towards the ceiling. Release your head towards the ground. (Cat Pose). Repeat the movements 15-20 times.

 

Marjariasana and Bitilasana (Cat-Cow Pose)

 

 

Benefits: It is an effective yoga posture for patients with hypertension as it does not exhaust the body and keeps the heart elevated.

Effectively treat high blood pressure with the practice of these yoga asanas for hypertension and live a disease-free life.

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Headaches are those ailments that can occur out of nowhere at any time and hit you hard. A pounding head makes it difficult for a person to do anything with ease. Whether from an underlying stress, hangover, dehydration, poor diet, or anything else; whenever a headache surges on, all we want to do is get rid of it–fast.

If you are looking for a solution outside the pills bottle then go for a non-invasive method– the Yoga. A traditional system with versatile techniques that aid in healing and well-being. The diverse yoga postures help alleviate the pain and migraine in an effective manner by releasing tensions from the body.

Therefore, breathe and practice these best yoga postures for headache. Take a look at the steps and the benefits of the required asanas.

1. Wide Angle Standing Forward Bend (Prasarita Padottanasana): Give your neck and shoulders a tension-free rest by performing this posture. Modify this yoga posture in ways that best suit your body and relieve the head pain.

 

Wide Angle Standing Forward Bend (Prasarita Padottanasana)

 

 

How to perform: Stand on a yoga mat and spread your feet 3-4 inches apart. Firmly root your feet into the floor. Upon exhalation, keep your torso long and bend forward. Rest the top of the head on the mat and place the hands on the floor beside each foot. Draw your shoulder blades away from the ears to release tension. You can stay in this posture for 30 seconds.

2. Bridge Pose (Setu-Bandhasana): A yoga posture that heals your body in multiple ways: stretches the neck and spine, increases blood flow, releases stress, and restores calmness.

 

Setu Bandhasana (Bridge Pose)

 

 

How to perform: Lie on a yoga mat. Bend your knees and spread your feet hip-distance apart. As you breathe in, press your shoulders and feet to raise the back and hips upward. Further, deepen the pose by interlocking the fingers on the ground under the back. Hold this posture for 20-30 seconds.

3. Happy Baby Pose (Ananda Balasana): Become bright and cheerful as a baby by performing a happy baby pose.

 

Happy Baby Pose (Ananda Balasana):

 

 

How to perform: Lie straight on the back with bent knees. Exhale, lift your feet off a mat and draw your knees towards your stomach. Grip the feet with your hands. Spread the knees wider than your torso and raise them up high. Align each ankle to your knees. Try to remain in this pose for more than 20 seconds.

4. Downward Facing Dog Pose (Adho Mukha Svanasana): Bend into a downward dog and allow the stress to melt away to feel grounded from within.

 

Supported Downward Facing Frog Pose( Adho Mukha Mandukasana)

 

 

How to perform: Come on your fours. Set your wrists with your shoulders and knees with your hips. Turn the toes inward, lift the knees off the mat, and stretch your legs behind. Tuck the chin towards your chest, and relax your neck. Hold this posture for 60 seconds.

5. Standing Forward Bend (Uttanasana): One of the most basic yoga postures for soothing a headache.

 

Standing Forward Bend (Uttanasana)

 

 

How to perform: Stand with feet hip-width apart on a yoga mat. Inhale, raise your arms overhead. Exhale, bend forward and bring the arms down. Grab the ankle, feet, or shins whichever is possible. Completely relax your head and neck. Hold this yoga asana for 30-60 seconds.

6. Revolved Head-To-Knee (Parivrtta Janu Sirsasana): Take the classic forward bend (Janu Sirsasana) to the next level and release all your tensions.

 

Revolved Head-To-Knee (Parivrtta Janu Sirsasana)

 

 

How to perform: Sit on the ground with an upright torso and wide legs. Bend the left knee and press in the left heel into the right thigh. Slide the right foot few inches towards the right hip. Exhale, lean to the right side. Place the right forearm inside the right leg, hands facing up. Hold the toe of the right foot with your right hand. Raise your left arm towards the ceiling, sweep it behind the left ear, and grab the outer edge of the right foot. Look at the ceiling. Hold this pose for 30 seconds.

7. Upward Facing Dog Pose (Urdhva Mukha Svanasana): An energizing backbend providing relief from a headache, fatigue, and mild depression.

 

Upward Facing Dog Pose (Urdhva Mukha Svanasana)

 

 

How to perform: Lie on your stomach on the floor. Spread your legs few-inches apart. Rest the hands alongside the body on the floor. Press the hands into the ground and straighten your arms. Lift the torso and legs a few inches up from a yoga mat. Also, keep your thighs lifted. Hold this yoga posture for 30 seconds.

Whatever is the reason for your headache, these yoga poses are indefinitely a catch-all healer.

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Replicate the strengthening stance of a chair and reap the multiple health benefits of utkatasanaLearn more through this blog.

“The study of asanas is not about mastering the posture, it’s about using the posture to understand and transform yourself.”

Yoga asanas are the physical postures that create strength, flexibility, and endurance. Each movement performed help the practitioners hone some aspect of their consciousness, assist them to move towards a state of oneness, and develop interior awareness. The diverse yoga postures help us explore our body in new ways, expand our consciousness, and increase our abilities to be comfortably seated in our center and joyful observances.

 

Utkatasana (Chair Pose) is an intense posture that creates strength and stamina throughout the body. Traditionally, chair pose activates the svadhisthana chakra, associated with creativity and fosters focus, productivity, and individuality.

Steps of performing the chair pose:

1. Begin in mountain yoga posture. Extend your arms up perpendicular to the floor. Either keep them parallel, palms facing inward, or join the hands together.

2. Breathe out, bend the knees, and try to keep the thighs parallel to the floor. Your torso will slightly lean in a forward direction.

3. Keep the lower back strong and firm the shoulder blades against the back.

4. Stay in the chair pose for 30-60 seconds.

5. To release the pose, inhale, unbend your knees, bring the arms down and stand in Tadasana.

Here are the top eight benefits of chair pose. Please pay a close attention to these:

1. Activates the Creative Chakra: The Svadhisthana chakra is the energy center of creativity located at the lower end of the Sacrum. It is the seat of subconscious mind where all our life experiences and impressions are stored since the beginning of our existence in the womb. Awakening of the svadhisthana chakra marks the evolution of a purely human consciousness. The stimulated chakra brings clarity and development of a personality. Unfold the positive qualities of this chakra such as joy, faith, and self-confidence through the practice of a chair pose.

2. Reduces Flat Feet: Flat feet or fallen arches is a postural deformity that can cause pain in the feet, lower legs, result in a problem in and around the tissues and muscles of the feet. The practice of chair posture is the best non-surgical, painless, and effective method of reducing the flat feet.

3. Stimulates Abdominal Organs: The abdomen of a human being contains all the digestive organs, kidneys, and many important blood vessels run through the abdomen. Factors like faulty nutrition, binge drinking, unhealthy lifestyle, etc., rupture and infect the abdominal organs. The utkatasana potently stretches, strengthens, and stimulates the abdominal organs resulting in their optimal functioning and promoting an overall well-being.

4. Strengthens Ankles and Thighs: The lower body acts as a base of support when we walk, run, and jump. Concentrating only on the upper body strength is not a good idea. Practice the utkatasana every day to strengthen your lower body. The chair pose increases bone strength in the thighs, ankles, improves balance, decreases injury to the knees and reduces the risk of falling.

5. Increases Heart Rate: A speeding heart rate during the performance of yoga may not look attractive to many people, but it is a good sign. An increased heart rate allows the blood and nutrients to flow quickly to the muscles and bestows the person with multiple health benefits.

6. Lengthens the Spine: Our spine greatly suffers from the ordeals of the sedentary lifestyle. Negligence in its care can give rise to harmful diseases like slip-disc, chronic back pain, spondylolisthesis, and so much more. Take care of your spine by practicing chair pose that actively elongates the spine and betters its condition.

7. Tones the Nervous System: Utkatasana is a great posture for toning the nervous system and calming the mind. The daily practice of this pose triggers the parasympathetic nervous system and fosters tranquilizing feelings.

8. Promotes Correct Posture: Proper posture is important for a number of reasons, including, it brings the body into a proper alignment reducing the stress on supporting ligaments, muscles, and tendons, reduces pain, and betters an overall appearance. The chair pose is a highly-effective yoga asana that corrects the body posture of a person.

Reap the many health benefits of utkatasana through its regular practice and enjoy your life to the fullest!

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If you are bogged down by anxiety then delve into the science of yoga. Learn and practice the yoga poses for anxiety through this blog.

We all go through varying moments in life, some happy and some sad. While the latter one seems to be ubiquitous in the lives of the people living a modern lifestyle. The hectic livelihood, the interminable deadlines and with all our gadgets pinging us with a wealth of information, we are surely living in the age of distraction and stress. So, anxiety has become a part of many individuals life, but this does not mean that we should accept it as something customary.

One definitely cannot live with constant anxiety and pill-popping. It provides only temporary relief. We need a comprehensive system with far-reaching results like the discipline of yoga. Yes, yoga for anxiety relief. The system of yoga consists of different methods like body movements, breathing exercises, and meditation that helps a person get rid of the stress, nail-biting headaches, emotional frustrations, mood swings, panic attacks, etc.

De-stress yourself with these amazing seven yoga poses for anxiety. Have a look at the detailed instructions for performing those.

1. Camel Pose(Ustrasana): Fuel up your energy and open your heart by bending back in an Ustrasana.

Come on your fours with knees hip-distance apart. Keep your thighs perpendicular to the floor and rotate them inwards. Rest your hands on the back of the pelvis. Lean back while keeping your head up and chin away from the sternum. Now extend your hands back and grab the heels of the feet. You can drop your head slightly backward but do not strain your neck. Remain in this pose for 15-20 seconds.

2. Bound Angle Pose (Baddha-Konasana): Rejuvenate your mind with the practice of powerful bound angle yoga pose.

Sit tall with legs stretched in the front. As you breathe out, bend both the knees, draw your heels with your hands towards the pelvis and touch the soles of the feet together. Let the knees drop open to the sides on the ground. Keep your heels as close to the pelvic region as possible. Grasp the toes of the feet with your hands. Take deep breaths and flap the knees like the wings of a butterfly. Hold this pose for 20-30 seconds.

3. Bow Pose (Dhanurasana): Bend into a bow pose and feel loaded with energy.

Lie down with your face facing the floor, arms by your torso and palms in an upward direction. Upon exhalation, bend your knees and raise your legs high up towards the hips. Reach back with your hands and grab the heels. Ensure the knees are wider than the hips. Inhale, lift your chest, head off the ground and pull your thighs away from the hips higher. Gaze in a forward direction. Hold this pose for several smooth breaths.

4. Bridge Pose (Setu-Bandhasana): Luxuriously restore your health through bridge posture.

Lie straight on a yoga mat. Bend your knees and place your heels close to your hips. Exhale, press the feet firmly into the floor and push your tailbone upwards. Simultaneously, lift your posterior up above the ground. Slide your hands under the lower back and interlock your fingers. Keep the chin away from the sternum and align your knees directly over the heels. Retain this posture for 10 breaths.

5. Fish Pose (Matsyasana): Flush out all your anxiety and feel fresh by practicing the fish pose.

Lie supine on a yoga mat. With inhalation, slightly raise the pelvis up and slide the arms below your hips. Rest the posterior on the back of your hands. Press the forearms and elbows tightly into the mat to lift the upper torso and head away from the floor. Slowly release the head back onto the ground. Stay in this posture for 15-30 seconds.

6. Raised Hands Pose (Urdhva Hastasana): Welcome happiness and well-being with Urdhva Hastasana.

Begin in Tadasana. Rotate your arms outwards so that the palms face away from the upper body. Inhale, raise the arms overhead and keep them parallel to the floor. You can also fold the palms together. Turn your head back and look at your thumbs. Hold this posture for 20 seconds.

7. Easy Pose (Sukhasana): Embrace Sukha with the performance of Sukhasana.

Begin in staff pose. Widen your knees and cross your shins over one another such that each foot rests beneath the opposite knee. Lay your hands on the knee, close your eyes, and keep the spine erect. Sit in this position for as long as you feel.

Practice these yoga poses for anxiety and lead an invigorated life. Happy living!

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Summary: Know, understand and practice the best yoga poses for back pain with simple instructions and benefits through this blog.

Aching back? Well, you are not alone. In the age of smartphones and internet, we have become slaves of a technology-dependent and lethargic lifestyle. The constant sitting has resulted in numerous problems and a backache tops the list. In any case, excruciating back pain can significantly affect your mood and day.

The ancient wisdom of yoga offers great relief from the pain as well as provides a lasting preventive care for the future. Yoga asanas potently stretch & strengthen the back and improve blood circulation to the spine thus relieving back pain. A regular practice of yoga poses certainly won’t hurt. Here is a list of the top six yoga asanas for back pain. Take a look at the list below:

1. Reclined Supine Twist Pose (Ardha Matsyendrasana): A gentle twist to the spine acts as a tension reliever for the entire back and neck. Simply lie down, relax and let the gravity do its work.

 

How to do: Lie in a supine position. Keep your knees bent and feet on top of the floor. Rest your arms at your sides. Upon exhalation; draw your knees towards the chest and clasp your hands around it. Now, stretch your right arm out to shoulder-height along the floor. Place the left hand on the outside of the right knee. Extend your left leg and drop your right knee over the left side of the body. Turn your head to the right and softly gaze at the fingertips. Hold this posture for 20-30 seconds.

2. Sphinx Pose (Salamba Bhujangasana): An amazing yoga pose that tones the spine and stimulates the sacral-lumbar arch. Constant sitting flattens the lower back and sphinx pose helps restore the natural curve of the lower back.

How to do: Lie down on the stomach. Extend your legs behind and keep them hip-distance apart. Keep your arms by your side and chin on a yoga mat. Spread your toes. Inhale, press the forearms into the mat and lift your head and chest off the floor. Keep your elbows tucked to the sides, draw your shoulder blades back and lengthen your spine. Gaze at your third eye. Hold this posture for 10 breaths.

3. Cat-Cow Stretch (Marjaryasana-Bitilasana): A simple looking stretch with extraordinary benefits — stretches the hips and strengthens the spine.

How to do: Start on your hands and knees. Inhale, lift the chest and chin upwards. On an exhalation, arch your back and pull your shoulder blades away from the ears. Now, move into a cat pose: Breathe out, pull your stomach towards your spine and round your back towards the sky. Drop your head down. Repeat this movement 5-20 times.

4. Downward-facing dog pose(Adho-Mukha Svanasana): A powerful pose for comforting and elongating the spine. It effectively stretches the tendons of the lower back.

How to do: Come on your fours. Curl your toes under and slowly rise up keeping your knees curved and back straight. Gently, straighten one leg at a time bringing the heels in close contact with the ground. Draw your shoulder blades towards the spine and rotate your arms outwards. Bring your body into a straight line and hold this yoga posture for five relaxed breaths.

5. Plow Pose (Halasana): Fight your backache with a plow pose that also helps you have a sound sleep.

How to do: Begin in Salamba Sarvangasana. Exhale, bend at the hips and lower your toes above and beyond the head. Try to keep your torso perpendicular to the floor and legs fully stretched. Raise your thighs and tailbone towards the ceiling. Drift your chin away from the sternum and press your hands against the back torso. Exit the pose by bringing the legs back to the ground and rolling out of the pose with an exhalation.

6. Locust Pose (Salabhasana): One of the most effective yoga postures for a backache and toning of the hips.

How to do: Lie on your stomach with arms by your side and forehead on the floor. Leisurely elevate your head, torso, arms, and chest off the ground. Simultaneously, raise your legs up high from a yoga mat. As you perform this, feel a slight rotation in your thighs and elongation in your body from head to toe. Hold this posture for 60 seconds.

When it comes to back pain, proper care, stretching and prevention is a key to good back health. Therefore, practice these yoga postures for back pain and say goodbye to achy back.

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Yoga and meditation are a great source to live a happy and healthy life. Read the article to know the amazing benefits of yoga and meditation.

The whole thing about meditation and yoga is about connecting to the higher part of yourself, and seeing that every living thing is connected in some way- Gillian Anderson.

 

Meditation and yoga go hand-in-hand and help foster a healthy and fit mind and body. The hustle-bustle of modern life leaves many of us with stress and anxiety, which further leads to many ailments. Practicing yoga and meditation together forms and strengthens the body, mind, and soul connection.

When practiced consistently, both meditation and yoga have proven benefits. Let’s know some of the most incredible benefits of meditation and yoga.

Benefits of Yoga

Yoga is a union – a union of the body, mind, and spirit. Yoga is a spiritual and ascetic disciplinary practice that includes breath control, meditation, and performing specific bodily postures for the overall well-being.

Physical benefits of Yoga- Any kind of physical exercise is important for our body and the right amount of it keeps us healthy, in shape, and improves longevity. Yoga is much more than moving the body or stretching it, it is about creating body balance, improving flexibility, and relaxing the body and mind. With the help of a series of postures and right breathing patterns, Yoga benefits in a number of ways such as:

  • Helps reduce and manage body weight
  • Reduces risk of injury
  • Boosts Immunity and metabolism
  • Prevents heart conditions
  • Great for skin and beauty
  • Improves digestion
  • Strengthens the muscles and bones
  • Cures back pain and helps with arthritis

Mental benefits of yoga- A healthy body is incomplete without a healthy mind. Yoga helps to prevent and deal with mental issues by calming the nervous system. Yoga treats mental illnesses or conditions like:

  • Insomnia
  • Reduces stress and anxiety
  • Treats mild depression
  • Stabilizes emotions
  • Clears the mind
  • Improves our relationship
  • Helps keep the negative thoughts at bay
  • Elevates mood

Spiritual benefits of yoga- Yoga is not only for the mental and physical well-being, but also works on the spiritual aspects. Yoga connects you with your soul, provides inner tranquillity, and connects you to the divinity. Yoga is a great way to know the self-truth, develop awareness, improve inner strength, and maintain inner harmony.

Benefits of Meditation

Meditation is a practice that gives deep rest and mindfulness. It is an activity that can be practiced easily. Meditation happens when one delves deep internally, attains calmness, peace and relaxation of the mind and body. Yoga practice is incomplete without meditation practice. It is essential to sit for meditation after practicing yoga.

Physical benefits of meditation- Meditation stimulates the nervous system and makes the body calm, relaxed, and stress-free. Meditation clears the mind to let you have a quality sleep and boosts immunity system. It improves metabolism, reduces aging, increases attention, and immunity that helps to fight the diseases.

Mental benefits of meditation- These days meditation is commonly used to treat mental health disorders. It also reduces stress by slowing down the production of cortisol- the stress hormone. Meditation reduces anxiety, treats mild depression, elevates mood, improves concentration and focus, improves communication, helps you live in the present moment, relaxes and rejuvenates the mind, and also improves the relationship with family, friends, and partner. Meditation is also used to treat people with addiction.

Spiritual benefits of meditation- Many people often mistake Meditation with a particular religion, but meditation doesn’t have any religion and can be practiced by anybody. When it comes to spiritual benefits, meditation plays a vital role in helping develop a deeper personal insight. Meditation makes you learn about Self, discovering self-truth and transforms a person. Meditation is an ideal way to get deep into the consciousness, discover self-reality, and merge with the infinite.

Yoga and Meditation come with enormous of benefits and to achieve all, start practicing this amazing art on a regular basis. A successful meditation and yoga practice occurs only when you practice it daily and consistently.

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Amidst the stressful lifestyle, prolonged working hours, daily hue and cry, family pressure, relationships, emotional demands, and so much more, we have lost touch with ourselves and the beautiful nature surrounding us. To exist in harmony with oneself and the environment is the longing of many people that seems to be a distant dream now in this modern time. But Yoga in daily life in this respect offers holistic aid to help oneself.

 

Yoga is a science of healthy and systematic living that integrates all areas of life and offers invaluable benefits for each aspect of living. It is a comprehensive practice that aims to balance the three cores of life: the body, mind, and the soul. At the core, the art of yoga helps the practitioners to surpass the ego and help attain enlightenment.

The Bhagavad Gita says, “The person is said to have achieved yoga, the union with the self, when the perfectly disciplined mind gets freedom from all the desires and becomes absorbed in the self alone.” And, the physical yoga postures, meditation practices, and pranayama techniques together help an individual attain a still mind, healthy body and balanced spirit.

Here is a list of 10 most phenomenal reasons that state the importance of yoga in our daily life. Read on to learn more:

1. Heightens the Parasympathetic Nervous System: Leading a modern life brings along the various ordeals like stress, tension, etc., that trigger the sympathetic nervous system and give rise to multiple diseases such as high blood pressure, poor heart health, irregular sleep patterns, and so much more. Yoga is a powerful solution that brings about incredible changes in the body’s sympathetic nervous system and stimulates the parasympathetic nervous system. The rest-to-digest response heals and restores the body balance.

2. Gives a Boost To Brain Chemicals: A regular practice of the science of yoga increases the production of good brain chemicals like GABA, serotonin, dopamine, etc., that promotes a feeling of relaxation, contentedness, and happiness.

3. Enhances Immune System: Excessive production of pesky hormones like cortisol, epinephrine, etc., dampens the effectiveness of the immune system by immobilizing the white blood cells and ultimately results in a tarnished physical health. Yoga is found effective in decreasing the production of cortisol and other harmful chemicals within the body while removing the barrier to effective immune function and granting robust health and well-being.

4.  Improves Overall Well-Being: A committed practice of diverse yoga postures with correct alignment strengthens, purifies, and balances the endocrine, digestive, and circulatory system. The practice of inversion increases the blood flow, glucose to head, which in turn increases the development of certain neurotransmitters. The restorative yoga postures release the built-up tensions in the body, etc., thereby enhancing one’s mood and state of wellness.

5. Elevates the Mood: Our Breathing is directly affected by our mood. When we experience negative emotions, our breathing becomes shallow, and when the mind is calm the breathing is deep and relaxed. Yogic breathing techniques are a perfect remedy to retain the breath when we feel our breathing patterns shifting. Relaxed breaths reset the nervous system, emotions, and help us return to a more rhythmic state.

6. Quiets The Mind: The Bhagavad Gita quotes, ‘The mind act as an enemy for those who do not control it.’ Therefore, quieten and control your monkey mind through meditation practices. A peaceful, gentle practice that subsides the distracting thoughts, fosters feelings of relaxation, calmness, makes our mind feel fresh, spacious, and helps us embrace the beautiful life.

7. Helps find Inner Peace: ‘Your inner peace is the greatest and most valuable treasure that you can discover’– Akin Olokun. Yoga helps you find your inner peace and connects you with your heart where the true gems of knowledge and eternal repose lie. Inner peace ultimately shines as outer happiness, health, and fortune.

8. Greater Awareness: The mind often swings from the past miseries to future events and hardly stays in the present moment. The practice of yoga brings greater awareness to the mankind and helps people focus on the present moment. When we live in the current time, we feel more cheerful and focused.

9. Intensifies Energy: Shuttling through the endless chores and multitasking to maintain the work-life balance can be quite exhausting. Spare a few minutes to take up a yoga practice that provides the necessary fillip that recharges the energy and make us feel fresh and strong.

10. Improves Sixth Sense: Yoga practices effectively improve intuition by diminishing ego and making people sensitive towards their surroundings. An improvement in intuitive abilities allows a person to act with a diligent mind which yields positive results.

Yoga is an invaluable gift of India’s tradition that guides us on the path of joy, harmony, and health. Practice with a firm determination to realize the importance of yoga in daily life.

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The neck is a sensitive body part, and neck pain is a common medical condition that can be caused due to various reasons. Neck injury, stress, inflammation, poor posture, wrong sleeping position, desk jobs, sudden jerk, etc., cause stiffness and pain in the neck. With the incredible practice of yoga, a person can easily get rid of the neck pain by removing stress and relaxing the muscles. Explore the five best yoga poses for neck pain here:

Marjariasana and Bitilasana (Cat-Cow Pose)

The two asanas are done together and the gentle movement flexes the spine and gives the back and neck a great stretch.

  • Get down on your knees and hand, and form a table like shape. Keep your back flat.
  • Breathe in and slowly raise the chin and tilt the head towards the back. Then push your navel downwards and raise the tailbone.
  • Hold the pose for 30 seconds. This forms a cow pose.
  • For the cat pose, you need to exhale and bend your head. Your chin should touch your chest and then arch the back.
  • Hold the pose for 30 seconds and then keep switching the poses and do it for a minute or two.

Balasana

Balasana is also known as a resting pose. It reduces stress and tension, calms the nervous system, and relaxes the neck and back deeply.

  • Sit on the floor on your knees and let the hips rest on the heels. Let the hands rest on the knees.
  • Now bend your torso forward from the hip and let the forehead touch the ground.
  • Stretch the hands forward and palms facing down. Now gently press the chest on your thighs.
  • Hold the position for a minute. Release and come back to the starting position.

Ardha Matsyendrasana

A seated-twist pose is a great way to detox and makes the entire spinal column strong. The asana massages internal organs and induces flexibility in the neck.

  • Sit straight on the floor with the stretched legs. Keep the feet together and spine straight.
  • Now fold the left leg inside and let the heel lie next to the right hip.
  • Now take the right leg over the left knee and keep it next to it.
  • Slightly twist the waist, shoulders, and neck towards the right, while keeping the spine erect.
  • Set the gaze over the right shoulder and place the right hand on the floor behind you, and the left hand on your the right knee.
  • Hold the pose for a minute and breathe deeply but slowly.
  • Breathe out and release the pose and get back to the starting position.
  • Repeat the same on the other side.

Viparita Karani

Viparita Karani is a difficult pose but does wonders for the neck pain. It is a relaxing pose that calms the mind, eases the spine, and takes off the pressure from the neck.

  • Lie straight on your back near a wall. Your hips should be touching the wall. Now lift the legs up against the wall.
  • Keep the feet parallel to the ceiling and let your legs touch the wall.
  • Your hands should be resting on the floor beside your body and the palms facing upwards.
  • Your body should be at a 90-degree angle. Now lift your hips. You can use prop or hands for support.
  • Relax your body, close your eyes and breathe. Hold the pose for at least 1-2 minutes.
  • Release and roll on any side. You can also try this pose without using the wall, once you get the perfection.

Shavasana

It is the conclusive restorative yoga asana. This asana is practiced at the end of the yoga session. The pose relieves stress from within, calms the mind and body, and instills a feeling of peace and harmony.

  • Lie on your back in a relaxing position on the ground. Keep your eyes closed, legs apart comfortably. Let the knees relax and toes face sideward.
  • Keep your arms alongside your body and palms facing upward. Keep breathing deeply and gently.
  • Be in the position for 10-20 minutes while remaining peacefully awake.

Along with yoga posesAyurvedic massage therapies and simple neck exercises like moving the neck in a circle, moving forward and back, will also help. So bid the neck pain goodbye with the help of yoga practice.

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Do you remember the last time you truly rested and allowed your body to have a few moments of relaxation from the long tiring day, constant e-mailing, worrying and so much more? Many of you may not have an answer to this because it has been a long time since you relaxed. Well, getting a few minutes of deep relaxation in a day can do wonders for your body organs. Our erroneous lifestyle takes away the organ efficiency and the imbalanced organ functioning can tax the entire body system. A little restorative asana a day can stabilize, repair, relax, soften, and can optimize the organ function so that you feel healthy and at your best on a regular basis.

The practice of gentle, rejuvenating restorative yoga asanas helps support the bone structure, injects the relaxation response within the body, balances the nervous system and set the body for healing, detoxification, and growth process.

Try these top five restorative yoga postures for a harmonious organ function:

1. Supported Seated Forward Bend Pose (Paschimottanasana): Sit on a yoga mat with erect spine and unbent legs. Place a folded blanket under your knees and rest your hands on the floor. Inhale; raise your arms to the side and then overhead lengthening the spine. With an exhalation, fold forward at the hip and reach down with your hands. Wrap a yoga strap around the soles of the feet and hold it with your hands. Rest your stomach, nose, and chest on the legs. Hold this pose for a minute.

Benefits: This posture stimulates the functioning of the liver, kidneys, adrenal glands, and ovaries. Also, the forward bend position relieves upper body tension.

 

2. Supported Downward Facing Frog Pose( Adho Mukha Mandukasana): Begin in a tabletop position and place a bolster between your calves and thighs. Your ankles should be directly behind your knees. Sit back on your heels and place the forearms, elbows, and palms on the ground. Keep your arms straight on the yoga mat. Exhale; lean in a forward direction and rest your head on a block placed on the floor. Feel a deep stretch in your thighs and posterior.

Benefits: A powerful posture that strengthens and opens the hips, thighs, and groin. It expands the lungs for a maximum oxygen exchange through the joints.

 

3. Supported Pigeon Pose (Eka pada RajaKapotasana): Begin in downward facing dog position. Place a yoga block under the hips for added support. Bend your right knee and place it between your hands and stretch your left leg behind. Rest the right ankle of the right foot near the wrist of your left hand. Uplift your torso away from the thighs and elongate the spine. Gaze downward. For more relaxation, you can bend your torso over your thighs and can rest the forehead on a folded blanket with arms by your sides. Hold this posture for 30-60 seconds.

Benefits: The pigeon pose potently releases tension in the shoulders, chest, and regulates the digestion. It is also powerful in reducing the body-mind fatigue.

 

4. Supported Child Pose (Balasana): Come on your fours. Spread your knees 3-4 inches apart and repose your hips on your heels. Keep a folded blanket between the back of the thighs and calves. Keep your spine erect. Upon exhalation, fold forward and wrap your torso between your thighs. Rest the chest over the thighs and forehead on a bolster. Keep your arms long and straight with palms near to the posterior in an upward direction. Stay in this posture for 20-30 seconds or more.

Benefits: The child posture gently relaxes the muscles of the upper body, soothes stress, and restores the body balance.

 

5. Supported Sphinx Pose (Salamba Bhujangasana): Lie in a prone position on a yoga mat and stretch your legs behind. Keep a folded blanket under the legs. Keep the arms by your side and the chin on the yoga mat. Keep your forearms parallel to each other and shoulder-width apart. Inhale, press the forearms into the floor and uplift the chest and head up above the ground. Roll your shoulder blades away from the ears and soften your gaze. Hold this pose for 10 deep breaths.

Benefits: This yoga posture raises the immunity level of the body, firms the hips and strengthens the abdominal muscles.

 

Improve your organ function with the practice of these five holistic restorative yoga poses and feel healthy daily.

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Are you are eager to connect with your true self, to experience a revival of your spirits, to savor the optimal health and to explore deeper roots of the traditional yogic wisdom in tranquilizing, exotic, and exquisite landscapes? Plan for a yoga holiday in India. A Yoga retreat in India provides a life-changing opportunity to the visitors to embark upon a journey embodying traditional disciplines of wellness– yoga and meditation, to tread on the path of self-empowerment and to nourish the health with healthy and irresistible delicacies.

 

Unfold the moments of happiness, refreshment, goodness, and innate calmness by heading for yoga vacations in breathtaking locations. Here is a list of pointers that tell how one can contribute the most to a beautiful yoga retreat.

1. Prepare for a Unique Vacation experience: Being on a yoga retreat offers you the with the golden chance to explore the diverse layers of your authentic self, to get in touch with your spiritual side, to find the much-needed peace and so much more. For a highly rewarding experience, it is imperative that you prepare yourself fully. First, ask yourself why you are heading for a yoga retreat? Do you desire to travel far away from the toxic urban life into a serene, natural alluring place or do you wish to enhance your overall well-being? Spend considerable time in thinking what you yearn for from the yoga holidays and select the ideal yoga retreat for yourself. Secondly, opt for a perfect location. Ascertain what entices you the most — the glorious snow-capped Himalayas or the clean sandy glorious beaches. And then thirdly, pack all the essentials that help you sink well into the yoga practice and other soul-searching activities on a yoga retreat. Take care of all these details and get ready for an exclusive and rejuvenating experience.

2. Delve in Yoga And Meditation Practices with all your heart: Yoga vacations are not just about indulging in thrilling adventures, admiring the pristine beauty, and relaxing under the warmth of the dazzling sun on an amazing landscape, it is more about the ancient science of holistic health–yoga practices. It is a transformational getaway dedicated to robust health and mental peace. Therefore, actively take up the yoga and meditation practices without skipping the schedule. Devote all your heart and energy in learning and understanding of the science. Practice the yoga postures, develop upon a meditative faculty, attend all the yoga and ayurvedic sessions offered in the companionship of convivial people and embrace the beauty of life. Above all, listen to your heart and honor your needs.

3. Savor Yogic Food: Yoga retreat programs treat you with yogic food prepared from fresh sources, herbal ingredients and piquant spices. Consume and relish the healthy yogic delicacies that grant you with sound physical and mental health. Yoga retreat exposes the students to dietary disciplines that help them keep a check on their unhealthy eating patterns, overeating, addiction to destructive substances, and leads them towards a healthy and fulfilling livelihood. Taking up a yoga retreat in India also gives the golden chance to learn the art of Ayurvedic cooking and to step closer to the world of nourishment.

4. Determine the Budget: For a worthwhile yoga retreat experience, make sure that you take into account your budget and the price of the selected yoga vacation program. Best things don’t have to be expensive all the time. Therefore, go for a yoga retreat that is not at all hefty on your bill book and includes everything that caters to your needs like dedicated yoga classes, holistic meals, excursions, and so much more to make your retreating incredibly reviving and a treasuring experience.

5. Get in touch with the teacher: If possible get in close contact with the teachers of the yoga retreat. The most beautiful thing about yoga vacations is that you have inspirational yoga instructors that really take care of your requirements and attend to your desires in a more intimate way. So, tell them about your expectations, if you have any injury, etc., so that they can help you get the best and safe experience.

6. Be conducive to Change from Within: A famous quote says, “You can’t change what’s going around you until you start changing what’s going inside you.” Accept the change with open arms once you come on a yoga retreat. A yoga vacation helps you become a better human being and shall motivate you to continue to nurture the positive transformations within.

Take these pointers well into consideration to make a yoga retreat more mesmerizing and keep planning yoga escapades as you go along!

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A standing fold and twisting yoga posture from the Hatha and Ashtanga yoga styles– The Parivrtta Trikonasana (Revolved Triangle Pose). This enchanting yoga posture is well-regarded for its miraculous capacity to open the shoulders, hips, and for its effective stretching of the hamstrings and spine.

Though a challenging yoga posture to practice with so many alignments to take care of, each movement and action of the body in the pose together makes it a beautiful asana that invigorates the entire body.

The Sanskrit name of the pose comes from ‘Parivrtta’ means ‘Revolved’, ‘Trikona’ means ‘three angles of the triangle’, and ‘Asana’ means ‘pose’, thus translating into a ‘Revolved Triangle Pose’.

Exercise strength, coordination,  and flexibility for reaping the target health benefits of Revolved Triangle Pose.

Here are steps for practicing the Parivrtta Trikonasana with correct techniques:

1. Stand on the top of a yoga mat with a straight back while performing the revolved triangle pose.

2. Step the feet 3-4 inches wide apart with heels in a straight line with each other and toes pointing forward.

3. Spin the right foot to 90-degrees angle and left foot to 45-degree angle. Square the hips and rest the palms on the hips.

4. With a deep exhale, turn the torso to the right side and curve down from the hips over the front leg positioning the body parallel to the floor.

5. Elevate the left arm upward and swing the right arm downward while resting the hand next to the right foot on the ground. Practice this movement with a synchronized breath and lengthen the spine.

6. Gaze upward at the raised left hand.

7. Hold this pose for 30-60 seconds.

Alignment Tips for a Safe Practice of The Pose:

1. Heels: Traditionally, the pose is practiced with both the heels aligned with each other. Practitioners with tight hips can perform the pose in a wide-legged stance with feet as far as possible.

2. Hands: Beginners can place the hands on a yoga block instead of on the ground.

3. Feet: Actively press the ball of the front foot for an equal distribution of the weight. Engage the thighs and legs for building a solid foundation

4. Hips: Ideally, the hips are in a square position in this asana. Those facing difficulty with this movement can move the hip bone in a forward direction.

5. Chest: The back is kept long and extended in this pose. For the lengthening of the back, expand the chest before the twist. Also, move the breastbone forward for the elongation.

6. Head: In this pose, the head is tilted upwards, and the eyes are fixed on the extended fingertips. However, many would feel a strain in the neck while doing this. So, they can either look in front or down at the floor.

7. Twist: The twist in this pose is done from the stomach. Check the alignment and then twist it coupled with breathing.

Let’s take a look at the prime benefits of Parivrtta Trikonasana:

Cultivates Mind-Body Awareness: ‘Ekagrata’ or ‘one-point focus’ is the heart of the yogic discipline. An intense posture of Revolved Trikonasana potently tunes out the chattering the of the mind and directs attention towards the body and its parts in the space. Magnify the advantages of mind-body concentration by being aware of the alignment of the pose that is mentioned in this blog.

Opens the Chest: The twisting of the torso in the Parivrtta Trikonasana successfully opens the chest and reward with an improved breathing, another health benefit of revolved triangle poseThe shoulder blades are drawn towards the back, and the lungs are expanded curing the asthmatic problems.

Eliminates Back Pain: The rotation and movement of the body act as lubricants for the spine and its vertebrae, thus nourishing the back and relieving it from all kinds of pain and discomforts. The pose also encourages lengthening of the spine.

Enkindles Digestive Organ: The twist massages the abdominal organs and the inlaid digestive tract resulting in positive actions: Stimulating and Enhancing the functioning of the digestive system holistically.

Stretches Hamstrings: the strong engagement of the legs and the rotation of the hips in a performance of the pose stretch and strengthen the hamstrings, calf muscles, and hips effectively.

Practice Parivrtta Trikonasana with suitable alignment and awareness for bringing the body and mind into a state of balance and comfort.

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Purvottanasana, the performance of the posture is heavily connoted with the significance of the Sun’s energy in the philosophy of Yoga. Etymologically speaking, Purva is the east and utthan means rising. It is a posture to be performed in the glory of the rising sun. Wake up early for this one and open your body and being to the Sun’s fiery potential as you move deeper into practice.

Benefits of Upward Plank Pose cover a huge spectrum. At once, the plank stretches out one’s chest, shoulders and front ankle, as well as builds a lot of strength into the triceps, wrists, back, and legs. At a more anatomical level of yogic practice, it is a preparatory and counter-affecting posture to repel the overhangs of doing a strenuous Chaturanga.

And oh yes, you can be a tenderfoot beginner and still access the benefits of Purvottanasana with ease, with a chair support or not. What’s stopping you? Explore these benefits now—

Unwinds From Stress and Stiffness

When was the last time you came home from work feeling crisp and fresh? Generally, it does not happen. Extended sedentary desk hours, proper food, lack of hydration, and stress lead to the nagging trouble that is an ache.

You may feel it in the form of a stiffened shoulder and neck, a stinging pain running down your spine, or suffering a rigidity in the movement of the arms.  Those who yoga will vouch for the elimination of all rigidity, pain, and joint aches as the practice continues. Especially Purvottanasana is a great one-way solution for addressing pain concentrated in different parts.

You will have a happy sensation spreading along your shoulders, all across the width of your chest as your stretch out your heart facing the sky, along the back of your ankles and legs. Nestle in the stretch for 5-8 minutes and the discomfort shall be gone!

Makes Your Core Strong

Are you ambitious about making your arm balances perfect and hold in advanced yoga poses for longer? Strapping abdominal muscles are the ticket to such great feats that screams out ‘core strength’. One of the popular benefits of Upward Plank Pose is the acculturation of real core power. Show some grit and feature this Plank in a vinyasa routine, find your core and stamina tripling.

Building Strength in Triceps and Wrists

Today yoga is just about as popular as a gym for weight-bearing. However, there are only select postures that people know of when it comes to yogic strength training. For example- a routine in Chaturanga Dandasana for an obvious result. However, more people have good reasons not to attempt such a high degree of yoga just yet. Stay safe from the risk of injuries but build muscles anyway with the Upward Plank and see how your wrists toughen up too!

Powers the Legs for Superb Athleticism

Won’t you call it a killer posture if your legs receive some powering up too besides the sheer strength founded in the upper arm and the wrists? Here, you have it. Purvottanasana puts a delicious pressure on your legs and makes them bear it through and through—a strength training that athletes simply can’t deny the benefits of.

Counteracting the Effects of Intensive Upper-body Workout

The list of health benefits of Purvottanasana is long and varied, ranging from a hiked-up metabolic rate to heart wellness. Besides the perks for fitness and strapping health, did you know how the pose is also good for counteracting the excesses of other posture practices? Say for example- Chaturanga Dandasana, one we have already talked about, always forms an integral part of any yogasana strength training. Excessive training and beginner level training in this intensive pose also needs some movement to counterbalance the magnitude of its effects, lest there happens a chest constriction or limitation in the arms movement. Following an intensive upper-body workout or replacing one such severe pose altogether with the Plank can practically save you from injuries.

Fills Up With Optimism By Raising Our Hearts High

The heart chakra is a source of optimism and happiness and the Upward Plank pushes the heart on the high. Naturally, you get more ease in breathing and feel pretty good.

The Mind is Dialed to Mode Relaxation

For beginners in yoga, poses can be a drill but as you settle in the practice and open your mind-body to the gradually incoming calmness of purvottanasana, you will find your thoughts naturally lapsing into a mode of relaxation when you lift your pelvis from the floor and let your head fall back.

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Yoga at every step pushes you towards a better life and each yoga asana consists of the essence that contributes towards a better living. Karnapidasana or the knee to ear pose is one such pose that is designed to make a person avail many greater health benefits. An advanced inversion pose, Karnapidasana is also known as the pressure pose and to get perfection in the pose, one must master the preceding asana- Halasana.

Key Benefits Of Knee To Ear Pose

  1. Stimulates Thyroid Gland and Nervous System

Practicing this asana creates a pressure on the thyroid-stimulating hormone (thyrotropin or thyrotropic hormone) that triggers the thyroid gland and produces triiodothyronine and thyroxine that stimulate the metabolism of every tissue. The asana also stimulates the nervous system and results in regulating the functioning of the unconscious body actions and also stimulates the flight-or-fight response of the body.

  1. Improves Digestion

Digestive health is important to maintain an overall well being of the body. Practicing knee-to-ear asana stimulates digestive secretion that result in the elimination of toxins, reduce weight, bring mental clarity, regulates bowel movement, improve absorption of nutrients,  elevates mood, boost immunity, and the asana also stimulates gallbladder that also support healthy functioning of the digestive system.

  1. Stretches, Tones, and Strengthens the Body

The asana gives a good stretch to the overall body, tones it, and makes it strong, especially the shoulders, neck, lower back, buttocks, hips, and thighs. This helps in increasing the muscle flexibility, increases the joint range of motion, reduces the risk of injury, relieves body aches, and muscle soreness, helps in reducing weight, and benefits the heart health.

  1. Calms the Mind

Stress is one of the biggest root causes of many other body and mental issues. Practicing the asana quiets the mind, reduces stress, anxiety, and fatigue, treats insomnia, controls hypertension, prevents worries and fears, awakens the inner strength, treats headaches, and builds confidence.

  1. Good for Sexual and Reproductive Health

The asana benefits the overall body and also provides many sexual and reproductive health benefits to both men and women. The asana improves fertility, is great for pelvic health, enhances the sexual power, cures impotency, reduces the symptoms of menopause, regulates the menstrual cycle, and stimulates abdominal organs.

  1. For Healthy Spine

The pose is one of the best asanas for maintaining the spinal health. Perform the pose to avail many important movements of the spine where flexion of the spine is the most impactful. This movement helps the spine to arch downward and towards the front, resulting in giving it a deep stretch and strengthening it.

  1. Energises the Overall Body

The asana is great when it comes to boosting the body’s energy. When our body gets filled with energy, we automatically start feeling active, and this enhances our daily productivity. It reduces the fatigue, fights brain fog, removes the energy blockages, adjusts the energy flow of the endocrine system, and results in bringing harmony and balance into the body.

 Steps to practice Karnapidasana

  • The asana is an advanced Plow Pose (Halasana), so you need to begin with being in the Halasana.
  • Now start bending your knee and bring them closer to the ears.
  • Let them touch the floor ensuring that they are placed on each side of the head respectively.
  • The position gives a slight bend to your neck and at the same time, puts a slight pressure on the ears with the knees.
  • Let your feet rest on the floor with the heels facing upwards and toes touching the floor.
  • Hold the pose for as long as you can.

Precautions and Contradictions

  • Avoid practicing the pose during menstruation, menopause, pregnancy, and loose bowel syndrome.
  • People with a slipped disc, neck injury, and sciatica should not practice.
  • Asthma and hypertension people can practice this pose with the support of props.

Attain the health benefits of Karnapidasana through a dedicated practice. Keep practicing the wonderful ancient art of yoga and move a step ahead towards a healthy and happy life.

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Originated in India thousands of years ago, yoga has become one of the most popular and renowned forms of exercise techniques. Yoga is an ancient art of healing that helps build strength, harmony, awareness, and relaxation in the mind and body. Yoga comprises many aspects that benefit a practitioner at every stage and asana is one of the major aspects of the practice. Yoga poses or asana are of various types and each has their own set of benefits. One such asana is Urdhva Mukha Svanasana or Upward Facing Dog Pose and is a widely popular yoga backbend pose.

The literal translation of this asana is a ‘dog stretching upward’. It also resembles Bhujangasana (cobra pose). These two asanas are easy backbends and are performed during Surya Namaskar. The upward facing dog pose is also performed with Adho Mukha Svanasana or Downward Facing Dog Pose. Urdhva Mukha Svanasana is one of the most powerful yoga poses responsible for building strength, awakening the upper body, and preparing the body for intense backbends.

Despite its simple nature, the pose comprises of a lot of benefits, that help you in enhancing the practice.

Seven Top Health Benefits of Upward Facing Dog Pose

Strengthens the Waist, Arms, and Spine

Practicing the asana regularly helps in strengthening the arms, waist, and spine. When you stretch your torso while practicing the asana, it works on making it strong and a strong torso helps to elevate the back pain, relieves sciatica, promotes a healthy spine, reduces the risk of injury especially the back, decreases the risk of vertebrae degeneration and herniated disc, supports the spine, increases self-image, etc.

Relieves Fatigue and Mild Depression

With a daily practice, you feel the energy flow in the body that reduces the feeling of being lethargic. One of the top benefits of Urdhva Mukha Svanasana is that it fights tiredness, fatigue, and gives you a better sleep. The asana is effective when it comes to treating mental conditions like anxiety, stress, mood disorders, and mild depression.

Improves Posture and Flexibility

A good body posture and balance mean prevention from muscle aches, muscle fatigue, proper alignment of bones and joints, prevention of strain, and a relieved back and neck pain. Not only this, the asana is great when it comes to improving the flexibility of the back that results in lower back pain, healthy spine, relieving sciatica, decreases weight and pressure on the vertebra, and makes the body fit, healthy, and strong.

Stretches the Chest, Shoulders, and Buttocks

Practicing Urdhva Mukha Svanasana stretches and firms the muscles of the chest, shoulders, and buttocks, and helps in relaxing these while elevating all the pain. It opens the chest that is great for the heart health, improves flexibility and blood circulation, releases shoulder tension, and strengthens the gluteus muscles.

Stimulates Abdominal Organs

The asana provides an amazing massage to the abdominal organs that prove to be a great way of strengthening the stomach muscles, stimulates vital organs of the body, relieves back pain, releases toxins, improves blood flow, and enhances the functioning of the gallbladder, liver and other organs of the abdomen.

Treats Asthma

This asana is a great one for the asthmatic and helps in relieving the symptoms. It relieves pain, reduces inflammations, lowers high temperature, prevents asthma attacks, and treats other bronchial problems.

Improves Digestion

As mentioned, the asana stimulates the abdominal organ and stretches the muscles. This results in flushing out the toxins from the body and an improved digestion. An improved digestion means enhanced metabolism, toxin elimination, weight loss, increased stamina and energy, regular and easy bowel movement, better absorption of nutrients, relief from mood disorders, and a boosted immunity.

Steps to practice Urdhva Mukha Svanasana

  • Lie flat on your stomach on the floor with hands placed beside the body and feet together facing downward.
  • Now fold your elbows gently, then slide your hands near your waist, and place your palm near the lowest ribs.
  • Take a deep breath and firmly press your hands against the floor and then lift your chest, stomach, hips, knees, and shin off the floor.
  • Shift your body weight on the palms and feet. Then slightly move your head backward.
  • Align your wrists and shoulders. Do not overstretch your neck and hold the pose for a minute.

Precautions and Contradictions

  • People with a chronic back injury, slip disc, headache, and carpal tunnel syndrome should avoid practicing the asana.
  • Don’t practice it during pregnancy.

There are many asanas inspired by the animals’ stretch and positions, and one of them is Urdhva Mukha Svanasana. As the name of the pose suggests, it is inspired from a dog’s stretch. The asana is just as awesome for the sportspersons.

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In the yogic tradition, Sun is given a godly status as the Sun is the source of all energy. Most of the yogis pray and do pranayama facing the Sun in the morning. In fact, there is a dedicated set of 12 poses in yoga called Surya Namaskar, which is practiced as a gratitude to the Sun. However, you need to perform these poses in a proper and a cyclic manner in order to derive the many health benefits of Suryanamaskar. After becoming a regular practitioner of Surya Namaskar, your mind and body start experiencing a great deal of energy and strength.

Surya Namaskar will help you in this manner

The most peculiar thing about the Surya Namaskar is its cyclic movements that create a calming effect on your mind. Besides, there are many benefits of sun salutation pose, some of which include:

Strong Back: Irregular activity pattern throughout the day and the poor sitting posture could lower down the overall strength of your back. But, when you do the Bhujangasana pose in the series of Surya namaskar, it directly increases the overall strength of your spine.

Ensures Glow to Skin: Well, a youthful skin texture is definitely a sign of good health. But, to get an ageless skin is a tough task and requires a lot of ‘sacrifices’ on your part. Do not worry, as you are not required to shell money on the beauty products; instead, you have to make an effort to learn the Sun Salutation series. The regular practice of this wonderful set of asanas will ensure an even supply of blood to every part of your body resulting in a glowing and smooth skin.

Balances Hormones: While doing this pose, your entire body comes under the direct exposure to the sunlight. This helps in fulfilling the Vitamin D deficiency level of your body and makes it possible for the glands to function at its best. To be precise, doing Surya namaskar can improve the condition of the adrenal, thyroid, and pituitary glands. In women, this pose helps in making periods less painful.

Improves Digestive System: Among the many benefits of sun salutation poses, the improvement in the digestive system is quite remarkable. Typically, these poses require twisting, turning, and pressing the stomach muscles. This results in improved functioning of the entire digestive system and brings more strength to the stomach, liver, pancreas, and intestines. Besides, it also helps you get rid of constipation.

Makes Nervous System Stronger: Often, due to excess stress or some fatality, the cells of your nervous system get broken. If not treated in due course, this could pose a serious threat to the brain, lower plexus, and your spinal cord also. However, with the help of surya namaskar, you can be sure to repair the damage of the cells. Besides, this pose also saves your brain from memory-related problems.

Great for Gynecological Disorders: If you are expecting a baby, then try Surya namaskar for a stress-free labor (under the guidance of an expert).  Even expert doctors suggest this exercise as it can improve the overall condition of your uterus (womb) and also make the post-delivery time a lot happier. It can also bring relief from the morning sickness and also protects you from the loss of appetite.

Checks Hair Fall: When your hairline starts receding, it becomes a matter of worry for you. However, by doing the sun salutation poses regularly, you can minimize the rate of the hair fall to a great extent. It happens mainly due to the increased blood circulation and the improved ability of your body to provide nutrition to the scalp area.

Lowers Down Stress Levels: Surya Namaskar provides a boost to your overall energy level and makes it easier to keep the stress-level and anxiety at the minimum. By doing this, you can deal with more challenging situations conveniently.

When you start acknowledging the many health benefits of Suryanamaskar, you will perform this series with more confidence and zeal. But, make sure to learn this asana from a qualified instructor to protect your body from any probable injury. Remember, the Sun salutation poses have a great significance and provide the vital energy if you perform this series of poses at dawn and facing the sun.

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Yoga is the perfect way to go on an inner journey of the Self and this journey starts with the support of three important aspects-Asanas, Pranayama, and Meditation. Asana, being the first step plays a major role in maintaining the physical, mental, and spiritual well-being of a person. There are numbers of asanas or yoga poses from standing, sitting, inversion, etc. All the yoga poses have their own significance and set of benefits. One of the seated yoga poses that is extremely beneficial is the Upavistha Konasana.

Upavistha Konasana or a seated angle posture is a challenging yoga pose and forms a good preparatory pose for most of the seated bends and seated-twist asanas. The wide angle seated forward bend can also be performed while standing. When you perform this pose, the legs get stretched and are rooted on the floor that provides relaxation to the spine and calms the brain.

Not only this, the benefits of Wide Angle Seated Forward Bend are countless and help us in resolving the day-to-day bodily issues with ease. So here are the benefits and steps to perform the Upavistha Konasana.

Top Health Benefits of Upavistha Konasana

Stretches The Body

The asana forms an angle that gives a great stretch to the body, especially the lower body. The pose stretches the back, stretches the hamstrings, groin, and also the shoulders. Stretching the body increases the flexibility of the muscles and reduces the risk of injury and prevents muscle soreness.

Strengthens The Spinal Cord

Upavistha Konasana is an easy pose and with a regular practice of the same, the spine of the practitioner becomes strong. Preventing and building the spine health and strengthening it is important to stay fit, healthy, and active. The asana is great for the well-being of the entire nervous system.

Relaxes And Calms The Brain

With a regular practice of the asana, you can easily achieve mind relaxation. A calm and relaxed brain is beneficial in many ways- to help with getting better sleep, increase memory, improve concentration, enhance problem-solving skills, elevate mood, balance emotions, prevent panic attacks, and also to reduce stress, depression, and anxiety.

Cures Sciatica

Sciatica is one of the most common spinal health issues people are facing these days, where the pain starts from the one side of the back and travels from one leg and reaches to the ankle, and results in a tingling sensation or numbness in the leg. Sciatica is the largest nerve in the body and with this asana, it can be cured and relieved.

Relieves Arthritis

Upavistha Konasana is one of the best asanas to practice to relieve, prevent, and cure arthritis, a common joint pain or joint disease. There are more than 100 types of arthritis and people of all age, race, and gender can have this issue. However, it is most common in women and occurs as they age. A person with Arthritis goes through mild, moderate, and severe pain, and gets worse with time.

Tones and Stimulates Abdominal Organs

The asana is a great way to tone and stimulate the abdominal organ that strengthens the stomach muscles and relieves the back pain. Abdominal massage helps to stimulate the vital organs of the body and also prevents toxin accumulation and increases blood circulation. The asana also detoxifies the kidney and prevents kidney-related problems.

Activates the Core Muscles

Another amazing benefit you can avail from the practice of this pose is the activated core muscles. The core muscles aim at supporting the spine, help to generate power, and stabilize the body. Once it gets activated, it benefits the whole body.

Steps to perform Upavistha Konasana

  • Sit on the floor with an erect spine, legs stretched in front of you and hands firmly on the floor.
  • Now open your legs wide apart to form a 90-degree angle with your pelvis and then slowly move your upper body backward.
  • Your legs should be pressed against the floor, toes pointed upward, and feet aligned with the knees.
  • At this point, you feel a curve in your lower spine and to be at ease, place a cushion under the pelvis.
  • Now bring your hands forward and place them in between your legs.
  • Now take a deep breath and fold your torso in front of you. Place your chin on the floor and hold the big toes with fingers or simply touch your ankle.
  • Hold the pose for 30-60 seconds and slowly release.

Though it is a challenging pose but is really beneficial, so what are you waiting for?  Practice this asana regularly to be healthy and to live a better life.

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Full of ups and downs, struggles, complications, and confusions, Life isn’t easy. “Take a deep breath. It’s just a bad day and not a bad life.” Breath– the vital force sustaining the human beings. Breathing is very familiar to all of us as a daily occurrence. However, focusing on conscious breathing and feeling the inhalations & exhalations incredibly affects the brain, the mind becomes calmer and the awareness arises.

Get started with the Bhastrika or Bellows Breathing Technique acclaimed to be highly beneficial for the body’s overall process and system.

Instructions:

1. Sit in a comfortable place in a cross legged-position.

To come in a cross-legged position: Stretch the legs out, fold the right knee and place it on the left thigh. Then, bend the left knee and locate it over the right thigh. The feet should face upward towards the ceiling.

2. Keep the spine and neck straight and eyes closed.

3. Relax the stomach with hands on the knees and palms down.

4. Start the Bhastrika Pranayama by breathing forcefully with equal attention to the inhalations and exhalations.

5.  Breathe in taking positive energy and breathe out releasing the toxins.

6. Feel the expansion and contraction of the diaphragm with the breathing process.

7. Continue the Bhastrika breathing for 5-10 minutes.

Precautions:

People suffering from high blood pressure and heart problems should practice this pranayama technique only after consultation with a doctor.

Top seven Health Benefits of Bhastrika Pranayama

1. For Lungs Health: Take good care of the lungs and they last a lifetime. The human body survives on oxygen and the organ of the lungs is the source to provide oxygen and expel carbon dioxide. Bhastrika Pranayama is the practice to keep the lungs healthy, robust, and in proper functioning condition. It is considered beneficial for the lungs as it protects from pulmonary diseases and increases its capacity, and also helps in treating asthma.

2. The cure for Cold and Flu: It’s not just the seasonal changes but the pollution, low immunity, Viruses in the atmosphere, etc., that can make an individual a victim of the debilitating cold, flu, and sinus. As a safer alternative to the medications that make you feel lethargic and sleepy, opt for natural breathing technique of Bhastrika for curing these infections.

3. Highly Recommended for Neurological Issues: The modern living is a precursor to stress-related headaches, migraine, and the worst of all, depression. But Bhastrika pranayama is a safe solution to treat these psychological problems. Sit for Bhastrika pranayama, inhale the positivity, and exhale the negativity while experiencing absolute bliss and tranquility.

4. Heals the Thyroid Problems: Bhastrika pranayama is highly recommended to the people suffering from thyroid problems. This yogic breathing is considered potent for treating thyroid problems, tonsils, and other throat problems with utmost efficacy.

5. Fat Burner: Weight loss program doesn’t have to be a mixture of diet plans and rigorous exercises. Weight can be reduced simply and effectively with the Bhastrika Pranayama technique. This yogic breathing tool is potent in shedding extra pounds of fat from the body in a non-invasive and cost-effective manner. Therefore, go for natural and healthy weight loss with Bhastrika Pranayama.

6. Blood Purifier: The long list of health benefits of Bhastrika pranayama includes purification of the blood. The highly toxic environment in which we breathe, eat, and live infuses our body with toxins that get diffused into the blood. Bhastrika Pranayama acts as a detoxification technique that purifies the blood of the ama (waste products) and rejuvenates the body.

7. Clears Blocked Channels and Centers: The regular Bhastrika Pranayama practice clears the blocked Nadis and Chakras within the body for a smooth flow of prana. The practice also activates the three main Nadis – Ida, Pingala, and Sushumna for experiencing Kundalini Awakening.

With sheer dedication, dwell in the practice of Bhastrika Pranayama to raise the mind above negativity, make the body disease-free, and to enliven the spirit.

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Yoga is a complete wellness practice of the body, mind, and soul. The ancient science comprises three energies- asana, pranayama, and dhyana, and these together support us to reach towards the aim of attaining enlightenment. Asana or yoga poses are the first steps towards starting this majestic expedition. According to Yoga Sutras of Patanjali, Asana means to be in a firm position, but relaxed. Each yoga pose is performed to avail various health benefits and is aimed at cultivating awareness, concentration, and relaxation.

Each asana has their own significance and advantages. One-of-a-kind is the Utthita Parsvakonasana.

What is Utthita Parsvakonasana?

Utthita Parsvakonasana or Extended side angle pose is designed in a way to help stretch the body parts that usually does not get extended. It is a beginner level pose and doing it in the morning on empty stomach is highly advisable. The asana is both therapeutic and challenging, a truly beautiful posture that comes with a lot of benefits.

Top five health benefits of Utthita Parsvakonasana:

Stretches the Body

As mentioned, the asana is the best yoga posture to stretch the entire body especially the chest, shoulders, waist, lungs, spine, and groin. This stretch increases the muscle flexibility, reduces the risk of injury, increases joint mobility, and prevents muscle soreness. A stretch in the spine helps to cure the back pain, minimize stress on the joint and improves blood circulation. Stretching of the shoulder improves circulation in the shoulder joint and muscles, reduces fatigue and pain. Lengthening of the waist helps you to shed extra fat from the waistline and makes it toned. A stretch to the groin alleviates groin soreness and pain.

Strengthens the Quadriceps

With a regular practice of the Utthita Parsvakonasana, it helps with the strengthening of the quadriceps. Performing the asana daily makes the front muscles of your legs strong, improves balance, and enables to manage weight easily. Strengthening of the legs, knees, and ankles benefit you a lot. It reduces pain, supports healthy joints and functioning, supports healthy cartilage, and prevent injuries from fall.

Massages Abdominal Organs

Practicing this asana stimulates the abdominal organs that help in enhancing the overall health. Our abdomen houses many vital organs like stomach, digestive system, liver, kidney, spleen, intestines, pancreas, and gallbladder, and practicing Utthita Parsvakonasana ensures the healthy function of these. It increases the blood flow, relaxes muscle tension, improves the natural detoxification process, improves digestion, releases emotion tension, reduces stress, and makes the female organs strong.

Provides Therapeutic Relief

The asana provides therapeutic relief from issues like constipation, infertility, sciatica, menstrual discomfort, low back aches, osteoporosis, and obesity. This increases the feeling of relaxation, improves confidence, balances energy, boosts the immune system, and creates a sense of body-image positivity.

Develops Endurance

 As you keep practicing the asana daily, slowly you start holding the posture for a longer time. This helps in developing muscle endurance of the whole body. Your legs will work in order to support the body weight. It also activates the core to prevent tumbling down of the body, relaxes the body, and enhances a healthy overall functioning of the body.

Steps to perform Utthita Parsvakonasana

  • Stand straight on the floor with the legs placed wide apart and hands kept beside the body.
  • Align your heels with each other. Make sure you’re facing the wider and longer side of the mat.
  • Now turn your right foot outward so that the toes can be pointed towards the short edge of the mat. Breathe out and bend the right knee making it parallel to the floor.
  • This forms a 90-degree angle. Make sure that the right ankle and its knee are
  • Then move your left foot inwards to form a 45-degree angle.
  • Now breathe in and strengthen the lower belly and pull it upward.
  • Breathe out. Slightly move the left leg backward and bend down the body towards the right and let the right hand touch the floor.
  • At the same time, raise your left arm upward and then slightly stretches it towards the right.
  • Make sure to align your spine and neck and your gaze should be turned towards the left arm.
  • Hold the pose for 30-60 seconds. Release and repeat the same on the other side.

The asana is great for opening the stiff body muscles and is a perfect tool for treating body pain and aches. So what are you waiting for? Get ready and start practicing the asana to be strong, and healthy.

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One of the three major aspects of Yoga is Pranayama that helps to form the body and mind connection and also connects the moment with the breath. Pranayama means the extension of the prana (breathe or life force). Prana means ‘life force’ and Ayama means ‘restraining or control’. The breathing technique is designed to intentionally alter the breath to gain good health and calm mind. Pranayama or breathing techniques are of various types and each of them has their own significance and set of benefits.

One such infamous Pranayama technique is ‘Anulom Vilom’.

What is Anulom Vilom?

Anulom Vilom Pranayama or Alternate Nostril Breathing exercise is one of the most beneficial breathing exercises that works great for treating the respiratory-related problems. Anulom Vilom is the modern name for the Nadi Shodhana Pranayama used by Swami Kripalu. Its meaning states- Nadi-Channel and Shodhana- Purify. This Pranayama practice is a bundle of various benefits and gifts us the treasure of good health.

How to practice Anulom Vilom?

  • Sit with an erect spine on the floor in Padmasana or Sukhasana position.
  • Now, place your left hand on the knees in Chin Mudra- with the palms facing upwards and thumb and index finger touching each other.
  • Now place the right-hand thumb on the right nostril, index and middle finger placed in between the eyebrows and the ring finger in the left nostril.
  • Now close your eyes and then close your right nostril and breathe in from the left nostril.
  • Hold the breath for few seconds and then close the left nostril and breathe out from the right nostril.
  • Now inhale from the right nostril, hold, and exhale from the left. Continue the practice for 5-10 minutes.

Top Health Benefits of Anulom Vilom Pranayama

Clears the clogged arteries

The Alternate nostril breathing is an amazing breath exercise for the heart health and to prevent coronary issues. Practicing the asana for 120 days helps with removing 30-40% of blockage from the arteries, enhance blood flow, and prevent diseases like angina, L.D.L, Pathogenic cholesterol, H.D.L., and Triglycerides.

Good for mental health

Pranayama practice regulates breathing that improves the oxygen supply to the brain. The enhanced oxygen flow regenerates the brain cells, makes it active, and helps with improving memory, concentration, attention, focus, and stabilizes the mood as well. Practicing Anulom Vilom also improves the overall mental health and cures problems like depression, anxiety, tension, and reduces stress.

Enhances respiratory health

Practicing Anulom Vilom helps to keep the diseases related to respiration at bay. As you practice this breathing technique- it expands the lungs and lets you inhale more amount of oxygen, enhance the lung functioning, regulate breathing, and makes it steady. It prevents issues like asthma, allergies, bronchitis, obstructive pulmonary diseases, etc.

Cleanses the energy channels

This Pranayama cleanses the pranic channels of our body and enhances the prana flow. The practice ensures the pranic energy supply to the entire body and helps with maintaining the overall health. This breathing technique works towards balancing the two main energy channels- Ida and Pingala and makes the brain peaceful.

Improves blood circulation

Practicing Anulom Vilom also improves the blood circulation in the body. As you breathe out deeply, the lungs get filled up with the oxygen and go to the heart and brain. More oxygen means a better blood circulation.

Helps Reduce Weight

When the oxygen reaches the intestine, it helps in reducing weight by flushing out the toxins from the body. Weight issue occurs due to many reasons and with the practice of pranayama, you can lose weight gain caused by an accumulation of toxins and low metabolic rate as it also improves metabolism and balances hormones.

Gives a glowing skin

Avail the beauty benefits of Anulom Vilom. With a regular practice, get rid of the skin problems including pimples, dullness, pigmentation, and get the glowing flawless skin. It purifies the blood, clears the skin, and makes it brighter and healthier.

Treats Snoring

Snoring not only disturbs the sleep but is also harmful to the overall health. Habitual snorers are at a greater risk of serious diseases like obstructive sleep apnea where a person stops breathing for a few seconds while sleeping. Snoring occurs due to various issues and Anulom Vilom allows free breathing by thoroughly cleansing the nasal passage.

Prevents Diabetes

Anulom Vilom practice balances the sugar level and prevents diabetes. The issue occurs due to a metabolism disorder in which the body stops producing insulin and leads to diabetes. Anulom Vilom practice regulates the symptoms of diabetes, improves the function of the organs, and boosts the oxygen level in the body.

Indulge in a daily practice to reap all these amazing benefits of Anulom Vilom Pranayama. Best to practice it in the morning!

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Ashtanga Yoga, the classical yoga style emphasizes on the breath, focus (drishti), and locks (bandhas) in a magical manner combined to bring out mental awareness and union in the body, mind, and spirit. The revered yoga form–Ashtanga, is the foremost moving meditation and the breathing practice geared towards making the practitioners strong, flexible, and spiritual.

With its challenging six series consisting of standing, seated, and twisting yoga postures, Ashtanga Yoga has the knack of making the practitioners aware of their weak areas and making them work towards the goal of union of the Self.

This piece of writing is designated towards unfolding the science of Marichyasana, an Ashtanga yoga pose. Traditionally practiced towards the end of Ashtanga Yoga series, Marichyasana beams the practitioner’s life with health, calmness, and richness living true to its meaning. Marichi means ‘a ray of light.’

Let’s take a closer look at how to do Marichyasana I:

1. Start the Marichyasana I in Staff Pose.

2. Place the right foot on the yoga mat with knees pointing upwards.

3. Keep the left leg extended with left foot flexed.

4. Rotate the right arm over the right thigh and place the palm behind the back

5. Reach back with the left arm and make a contact with the right hand. Try to grab the right wrist.

6. Use the Uddiyana Bandha (abdominal lock) and straighten the torso.

7. Hinge forward from the hips with the torso folded over the right leg.

8. Gaze towards your nose or toes. Hold this pose for 30 seconds.

Master this Ashtanga yoga pose with devotion, commitment, and patience for realizing the benefits of Marichyasana in its full power and glory. Here is the list of top eight health rewards of Sage Marichi’s Pose:

1. Restores the digestive power: The forward fold massages the digestive tract curing indigestion, constipation, and acidity. The elimination of these stomach problems coupled with yogic diet and yogic routine helps in restoration of the digestive power essential for proper absorption and assimilation of food for energy.

2. Opens the Hips and Shoulders: The surrounding negativity and stress get stored in the hips and shoulders that is one of the reasons for sore hips and shoulders. Marichyasana is an excellent body opener pose that releases tightness from the shoulders and hips.

3. Lengthens the Spine: While being seated in the Sage Marichi’s pose, strengthen the spine and back. The stance of this pose stretches the spine making it strong and flexible. A healthy spinal column is crucial for the overall well-being of the back health and posture.

4. Frees the Breathing Passage: The Marichyasana is effective in unlocking the breathing passage within the body. When the airways are opened that are free from inflammation and excess mucus, they contribute towards efficient working of the lungs. Proper working lungs circulate more oxygen– the food for the human body to survive.

5. Relieves Fatigue: Feeling low on energy levels? Get into the Marichyasana for vitality and rejuvenation. The Marichyasana stretches the muscles, stimulates the internal organs, opens the tensed area thus leaving the practitioner energized and cheerful.

6. Eases Menstrual Pain: The Sage Marichi’s pose is regarded to ease the menstrual discomfort and pain. The pose enhances the blood flow to the pelvic region and strengthens the womb comforting the females from menstrual pain and allowing the mother to carry their child safely at the time of pregnancy.

7. Strengthens the Manipura Chakra: The Manipura chakra is associated with the qualities of self-confidence, clarity, knowledge, and bliss. The practice of Marichyasana is the best for activating the Manipura chakra and experiencing its power bestowing balance, strength, and decisiveness.

8. A Natural Cure for Sciatica: The Marichyasana is the natural and safe treatment for sciatica pain. The regular performance of the pose holistically heals the problem of sciatica affecting numerous individuals.

Respect your body limitations while performing this pose– follow the above steps to garner the health benefits of Marichyasana.

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Our muscles, tendons, ligaments, fascias, and basically the whole of the system seeks attention at the end of an inactive day. The stagnant life spent in the chairs makes the body organs sore, tight, and lifeless. Bestow the physical organs with pliancy, vigor, and power through stretching in Padahastasana (Hand under the foot pose).

In today sedentary lifestyle, Padahastasana is highly recommended for the goodness of knees, thighs, and lower back. The health benefits of Hand under the foot pose are inspiring enough to make any entity fall for the health-giving pose. Here’s a quick guide to the wonderful rewards of the pose:

1. Stretches the Hamstrings: Give the hamstrings the much-needed stretch through Padahastasana. The lengthening of the hamstrings contributes towards flexibility and lightness. Further, this reduces the risk of strain and several associated back problems.

2. Healthy Digestive Tract: “Death sits in the bowel and bad digestion is the root of all evil.” — Hippocrates. The solution to a poor digestion is found in the practice of hand under the foot pose. This yoga asana stimulates the digestion enhancing the functions of various digestive organs thereby getting the things moving effectively inside the digestive tract.

3. Therapeutic for Carpal tunnel Syndrome: Carpal Tunnel Syndrome is a common condition affecting people. Negligence to proper and timely care can worsen the situation with surgery as the last option. Padahastasana is a natural and safe method of treating the problem of Carpal Tunnel Syndrome.

4. Get the Blood Flowing: The Hand under Foot pose increases the blood circulation in the upper body region. A Boosted blood flow bathes the nerves and organs of the upper body region in vitality resulting in their health enhancement and proper functioning.

5. Stress Eliminator: Forward Fold in Padahastasana for 30 seconds to stand refreshed and rejuvenated. The hand under foot pose eliminates stress, fatigue, and energizes the body for carrying on the day with happiness and liveliness.

6. Better Posture: Forward Sitting in a hunched manner highly distorts the posture of a person. Stand in Padahastasana for a few seconds daily to lengthen the spine and to correct the poor posture. A proper posture is vital for standing, walking, lying, and sitting in positions to place a minimum strain on the muscles.

7. Speeds up Metabolism: Practice Hand Under Foot Pose to boost up the metabolic processes for good. This safe physical exercise helps a practitioner in maintaining a healthy metabolism on an everyday basis ensuring an easier weight management.

8. Well Functioning Spleen and Liver: The Padahastasana is fundamental to the well-functioning of the spleen and liver. Protect yourself from the diseases of thrombocytopenia, liver andenoma, etc., through the regular practice of hand under foot pose for an optimal functioning of the spleen and liver.

9. Healthy For Nasal and Throat Problems: The individuals suffering from diverse nasal and throat problems should include the hand under foot pose in their health regimen. The posture is considered to be effective in healing the throat and nasal related illnesses.

10. Stay Healthy and Young: Padahastasana is the way of keeping the body, mind, and soul in a perfect shape. This yoga asana fortifies the organs, increases the blood supply, and improves the working of the overall body system.

Steps of Padahastasana for making most out of the pose:

1. Stand tall in Mountain Pose.

2. Step the feet hip-distance apart with arms at your side

3. Exhale and bend forward at the hips while lengthening the spine.

4. Bring the arms down, palms under the foot.

5. Compress the big toes down into the thumbs of the hands.

6. Hold this pose for 30 seconds.

7. To exit the pose, release your hands out of the feet and come back to your initial position (Tadasana).

Practice Tips:

  • Practice the Padahastasana (Hand under the foot pose) before or after the back bending poses such as cobra pose, (bhujangasana, wheel pose (chakrasana), bridge pose (setu-bandhasana).
  • While moving forward, move head and torso as one unit. Lean in front at the hips and not at the waist.
  • Stretch as far as you can and comfortably stay in the position for as long as possible.

Fold deeply into health and wellness with Padahastasana (Hand under the foot pose).

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Whether an individual is starting with the yoga practices or is looking to experiment with the yogic style, there are tons of reasons for performing the Chaturanga Dandasana (Four-limbed Staff Pose)– a popular Vinyasa Yoga Pose benefiting the yogis of all levels.

Chaturanga Dandasana is a push-up like pose that is rewardable for the arms, abdominal muscles, and back. The four-limbed staff pose prepares the practitioners for challenging arm balances like crow pose, handstand, and headstand. Learn the Chaturanga Dandasana correctly as it is also an essential position of the classical Surya Namaskar Series.

Here are the steps, modifications, and benefits of Chaturanga Dandasana.

Step 1: Begin in a plank position.

Step 2: Upon exhalation, lower the torso and legs 2-3 inches above the floor. Make sure it is equidistant to the ground.

Step 3: Pull the pubis towards the navel.

Step 4: Broaden the shoulder blades and hold the elbows to the side of the torso.

Step 5: Lift the head to look forward.

Step 6: Stay in this pose for 30 seconds.

Step 7: To release the pose, lower the body either into Cobra Pose or Downward-Facing Dog position.

Modifications:

1. Lower the knees to support the back and to minimize the weight on the body.

2. Practitioners can practice this pose standing upright against a wall. Stand to face the wall with hands on the surface below the shoulder level. Lift the sternum towards the ceiling.

3. Lay a blanket on the floor and lower the body onto this support.

Deepen the pose:

1. Initially, hold the pose for 30 seconds. Gradually, increase the time to 45 seconds and then 60 seconds.

2. Raise one foot at a time and finally try raising both.

Cautions:

1. Do not practice the pose if you experience sharp pain in the shoulders, wrists, and back.

2. If you face soreness in these areas then you can practice the modified version of four-limbed staff pose.

Here is a list of benefits of four-limbed staff pose that entities can garner through everyday practices. Take a glance at the pointers.

1. Abdominal Strength and Endurance: Sure, having six pack abs is great. But abdominal strength and endurance are more about a reduced backache, quality posture, functional strength, improved sports activities, and so much more than just the abs. Among the various methods available with the mankind for toning the abdominal muscles, yoga has proven to be beneficial for a majority without any side-effects. Chaturanga Dandasana is one such yoga posture that helps in building and toning abdominal muscles.

2. Strengthens Arms: The simplest way to effectively train the arms is to practice four-limbed staff pose daily. 30 seconds in Chaturanga Dandasana is all you really need for strong arms and firm grip. Strong arms, biceps, and a steady grip are highly beneficial for Golf players as well as non-players. It assists in daily movements, lifting of objects, and sports functions.

3. Beneficial for Back Muscles: People suffering from a variety of back related problems should give Chaturanga Dandasana a chance to treat them. The four-limbed staff pose targets the upper and lower back and helps in correcting the spine alignment and strengthening the back muscles. A healthy back is crucial in preventing spondylitis, curved spine, slipped disc, etc.

4. Stability and Flexibility: Physical stability is important for decreasing falls and resulting damage. While the loss of flexibility can be a predisposing factor for pain, balance disorders, etc., four-limbed Staff pose works doubly on the body of a practitioner granting them with both stability and flexibility. Isn’t it great? One exercise with multiple rewards for the body. Give it a try, please.

5. Body Awareness: The Chaturanga Dandasana is a great pose that helps individuals establish a mind-muscle connection and teaches them the tools of proper weight distribution using the arms and legs. The pose is also known for deepening the one’s knowledge about body alignment, especially in the arms.

Practice Chaturanga Dandasana (Four-Limbed Staff Pose ) for healing, strength, and awareness.

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Many of us are in search of an answer to the question, “What is the key to longevity?” Well, there are different answers projecting a variety of perspectives. But, the most compelling solution to this question is to avoid worries and stress.

 

Most of us live in a constant state of stress with our system overworking — all of which leads to blocked energies and an overload of toxins in the body. Over time, we become physically, mentally, and emotionally stagnated that enables our system to slow down. A question that arises is, “What is the effective method of controlling this increase in stress level?”

 

The answer to this question lies in the discipline of Yoga. Yoga is great for eliminating stress from the containers within the body, for building self-awareness, and for teaching us proactive methods of responding to the stress.

One positive way to control the stress and negatives of life is to delve into the practice of Baddha Konasana (Butterfly Pose), a fabulous practice to adopt for easing the tension in the neck, stretching the spine, and to enter into a mind-body restorative state. Whether practicing the modified butterfly pose or using it as a resting yoga posture, the Baddha Konasana benefits us in various forms.

Here is a guide to the steps and health benefits of butterfly pose:

 

  • Sit in Staff Pose (Dandasana).
  • Exhale, fold the knees and rest the heels close to your pelvic bone.
  • The soles of the feet should be pressed together.
  • Grasp the toes of the feet with your hands.
  • Lengthen the torso through the top of the sternum region.
  • Stay in this pose for 60 seconds.

 

Modifications of the Butterfly Pose:

1. If it is difficult to hold the toes of the feet, clasp the hands around the ankles and shins.

2. Sit on a blanket if you have tight groins.

3. Practitioners can practice more baddha konasana variations: the forward fold and diamond leg pose.

 

Learn the Benefits of Baddha Konasana:

 

1. Relief from Headaches: Most of the headaches are stress-induced and butterfly pose strives for releasing the tension of the neck and head. Resting the forehead on the ground provides a relaxing feeling. Also, with attention to breath in the butterfly pose is a great way to release anxiety and achieve stillness. Everything contributes to fewer headaches.

 

2. Stretches Lower Back: A good pose for the people with lower back issues. The pose stretches the lower back without involving the hamstrings. Therefore, individuals with tight hamstrings can easily practice this pose without any worry. The placement of the heels close to the groin allows for less hamstring stretch and a greater lengthening of the lower back.

 

3. Good For Groins: The Baddha Konasana is a lovely pose for the health of the groins. The alignment of the legs in the pose places good stress on the groins that are healthy for the muscles, joints, and fascia of the groins. The prolonged holding of this yoga posture with controlled breathing acts a resting posture and fosters strong connective tissues. Modify the pose with yoga props for extra care and support and reap the health benefits of butterfly pose including robust groins.

4. Shoulder Stress Release: The simple practice of Baddha Konasana is a beginning step towards releasing tension stored in shoulders naturally. Stressed shoulders adversely affect the upper body region leaving the person in desperate need of some respite. It is beneficial to practice the heart-opener butterfly yoga pose at the end of the tiring day. Experiment with arm placement in this yoga asana and find exciting ways of releasing and softening the shoulders.

 

5. Beneficial for Reproductive organs: In keeping the reproductive system healthy, the baddha konasana practice is important on a regular basis. The butterfly pose stimulates the functioning of the ovaries and increases blood circulation to the reproductive system reducing the risk of infertility by enhancing the working of the overall reproductive system.

 

Gracefully and joyfully flutter through life with the practice of Baddha Konasana (Butterfly Pose).

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Balance is the essence of life and without a fine balance, we are bound to suffer. Mentally, physically, or emotionally, we need to find harmony in each sphere, but with the modern day challenges and cutthroat competition, it is rare to experience the bliss of simple living. Yoga as a science was given birth to bring composure and ease in everyday living and it is a known fact that the patrons of yoga are able to enjoy wellness, happiness, calmness, and an ease with their body. Our busy schedules don’t allow us to enjoy the fruits of this science or any other. This is why there are yoga retreats in India. These small health vacations are targeted towards bringing joy, play, health, and fun. There are a plenty of yoga retreats in India because India is the birthplace of yogic science.

We have put together a small list of steps that can be taken up by people looking for the best yoga retreats in India.

Right Affiliations

Whenever we are looking for the right schools and education institutes, the first thing we look for is a university or an authority of affiliation. This brings about more definition and support to our choice. Similarly, in case of yoga retreats in India, we need to find schools with the best affiliations. Yoga Alliance is established in the fraternity of yogic science and imparts credibility to only recognized and well-equipped yoga schools. Find schools that are affiliated with Yoga Alliance. They ensure correct education standards, living standards, and the right quality of teachers. The schools have to keep upgrading their membership based on the newly found policies of Yoga Alliance which are designed in the best interests of practitioners.

Right Location

With a big perimeter, obviously, there are a plethora of places that offer yoga retreat in India. A lot of options can create a lot of confusion. We recommend you to look for places that resonate with your choices. The weather, the landscaping, the view, the people, all of these factors bring a bigger focus in making the right decision and create a desirable experience. For those who are looking to enjoy the yogic legacy with orange-robed sages treading the roads can go to Rishikesh which also happens to be the point of the beginning of yoga. For those who enjoy the beach life with palm trees outlining the sideways of every street can book a ticket to Kerala. There are many other states offering yoga retreats in India.

Right Teachers

Any experience becomes whole and merry when the right guru appears and guides us through the difficult tasks at hand. However, Yoga retreats are not difficult but can be transformative. A practitioner’s mental health, physical well being or emotional understanding, everything can change or be questioned by our own self, during the 7-15 days of a retreat. Only a correct teacher with the right interpersonal skills and knowledge of the science can help a practitioner come out of the contradictions. Find a yoga school and try to understand the profiles of the teachers on the website. Their education, experience, and the time they have spent grooming themselves will help, you get a good glimpse of the kind of teaching they will offer. Read reviews about schools and teachers on different sites.

Right Combination of Yoga and Meditation

This aspect is of utmost importance because if you don’t know what you want to do, chances are you are not going to find peace and comfort in anything that you do. First of all, find the correct type of yoga from the exhaustive list of forms of yogic science. While some forms are well known like Hatha YogaAshtanga Yoga, Yin Yoga, Kundalini Yoga, Bikram Yoga, other forms like Ganga Yoga, Jivamukti Yoga, etc., are the ‘not so popular’. The web is flooded with information about all types and forms of yogic science as the science has evolved over many millennia. Also, yoga is mixed with meditation and breath work to give it wholeness. Some retreats in India will offer you silence, some will offer trekking, while others might offer you activities like cooking. Get to the bottom of it and look for the right combinations.

All the aforementioned points will help you choose the right yoga retreat in India. However, if you have never been to a place then find people who have already been there. Details from someone who has already experienced it can be very helpful.

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Many of you may have come across the irresistible pictures of warrior yoga series or may have caught a glimpse of people performing this stunning posture every now and then. Excited much to learn in depth about the secrets of the Virabhadrasana (Warrior Pose)?

Virabhadrasana is an invigorating posture that powerfully increases the range of motion of all the important muscles in the body of a practitioner. The alignment of the body in the warrior pose encourages the vital muscles to work in synergy opening the hips, strengthening the legs, and increasing the mental focus of the performers.

 

The spine of an individual is in a slight backbend position that stretches the front torso and extensors of the spine. One leg is straight that lengthens the hips flexors and the bent leg works on the quadriceps.  In whole, the practice of warrior pose with right technique greatly rewards the human anatomy in inescapable ways allowing them to soar as a mighty warrior in life.

A step-wise guide to practicing the Virabhadrasana I with insight into precautions and modifications of the pose.

1. Start the pose in a mountain stance (Tadasana).

2. Bring the arms up alongside the ears. Deepen the pose by joining the hands together or keeping them parallel to the ground.

3. Exhale, bend the right knee, project the thigh out so that the shin and thigh make a 90-degree angle. Extend the left leg behind as far as possible and pivot the left foot inside.

4. Gaze at the thumbs or in a front direction.

5. Hold the pose for 10-15 breaths.

6. Repeat the posture on the other side for equal time duration.

Variations:

  • To relieve the shoulders and neck, practice the pose with hands on the hips.
  • If facing difficulty in keeping the heel on the ground one can rest it on a yoga block.
  • Students with neck problems should not look up at their hands.

Contradictions:

  • High Blood Pressure
  • Heart Problems

Here are seven excellent benefits of Warrior Pose:

1. Stretches the lungs: An individual can effectively increase their lung capacity and function through the practice of Warrior Pose I. The Virabhadrasana in sync with the diaphragm breathing stretches the lung muscles and promotes abdominal awareness of the muscles. Increased lung capacity improves blood and oxygen flow enabling the body to function at a higher level.

2. Strengthens the shoulders, arms, and back muscles: Warrior pose is the best exercise to strengthen the upper body. The pose extensively works on the muscles of the shoulders, arms, and back. Strong back creates good posture and strength in the shoulders and arms thereby assisting in lifting and having a solid grip.

3. Protects the Thighs and Ankles: The thighs, knees, and ankles are the most vulnerable areas to injury during sports, explosive movements, etc. Work on these weak body parts with Virabhadrasana. The pose strengthens the thighs and ankles reducing the risk of sustaining an injury and maximizing the athletic performance.

4. Loosens the Hips: The bent right leg in a warrior pose works strongly with the hip flexors whereas the stretched leg opens the front left hip. In this way, the Warrior Pose helps in stretching and opening of the posterior allowing the practitioners to release the emotional baggage and setting themselves free as a lively spirit.

5. Better Circulation and Respiration: The Warrior I yoga pose aids in better circulation and respiration both. Enhanced circulation is vital for keeping the internal system in the best of shape whereas good respiration is important for maintaining the functions of the cells and energy levels of the body.

6. Invigorates the Body: The warrior pose rewards the practitioners with the goodness of increased circulation, respiration, and strength that contributes towards greater energy levels in the individuals.  When a person feels vitalized, they experience higher levels of optimism.

7. Enhances the sense of Balance: The warrior pose improves the sense of balance in the practitioners. A higher sense of balance is important for preventing falls, gaining stability, and maintaining a good spatial orientation.

Learn the basics of the warrior pose in order to witness the health benefits of Virabhadrasana.

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After due consideration, weighing the pros and cons, several yoga enthusiasts zero-in to the land of Rishikesh in India for yoga teacher training. Well, it comes as no surprise. Globally eminent as the fostering land of yoga, Rishikesh surely needs no introduction.

In routing the yoga journey in the healing land of Rishikesh, India is the most beloved dream of several yoga fanatics across the globe. Undergoing the learnings of postures, pranayamameditation in the soothing lap of the Himalayas, diving deeper into the core for the purpose of self-awareness, and turning into a professional yoga teacher and a serious practitioner in the land of sages, Rishikesh has a unique legacy to offer each soul.

Rishikesh, India is the focal point of Yoga, Ayurveda, and Spirituality and so, undeniably offers yoga teacher training courses of supreme quality. Here are the steps to find out the best yoga teacher training in Rishikesh, India for a rewarding experience:


1. Yoga Alliance Hallmark: Yoga Alliance USA  and Yoga Alliance International are the globally recognized standards in the domain of yoga education. It is the sole non-profit body governing the yoga industry and its rules. It has set the finest standards in yoga teacher training. When looking for yoga teacher training in Rishikesh, India, please select from schools recognized by Yoga Alliance. Registered schools duly acknowledge and follow the guidelines authenticated by Yoga Alliance and truly abide by the principles of imparting authentic yogic wisdom to the students. Upon a successful completion of the course, the learners are awarded yoga alliance validated certification that honors them as professional yoga masters. Register yourself on the Yoga Alliance website as a registered yoga teacher and live the true purpose of your life globally.


2. Yoga Alliance approved Curriculum: Curriculum is the heart of a quality yoga teacher training course. The certified yoga schools impart yoga education through a curriculum set in accordance with the Yoga Alliance standards. In yoga alliance approved curriculum, the prime emphasis is placed on the teachings of classical yoga styles such as Hatha and Ashtanga Yoga, along with a comprehensive training of yoga anatomy, adjustment alignment, teaching methodology, shat kriyas, and so much more. There are several renowned schools in Rishikesh, India that ensure the curriculum is followed by strict discipline both by the students and teachers for a successful and timely completion of the course. Many schools also provide demonstrative classes to the aspiring learners in order to gain an idea about the intensive yoga teacher training program.
 

3. Hygienic Stay and Healthy Food: This is another important consideration to be made while browsing for the best yoga teacher training program in Rishikesh, India. Comfortable accommodation and healthy food are highly important. Unhealthy food and uncomfortable resting place infringe the body capacity to undergo intensive yoga teacher training. Hence, look out for a school that includes both as part of their YTT program. Rishikesh opens avenues for the students to savor varying vegetarian dishes prepared with authenticity and richness. And, to dwell in idyllic places with scenic backdrops, heaps of verdure, and surrounding calmness.

4. Experience the school and Teachers: Teachers are the beacon of light that empowers the students with wisdom, ethics, moral values, and techniques. Likewise, yoga instructors fill the empty vessel– the students with the enlightening lessons of yoga and help them build their own world of health, wellness, and righteous conduct. When looking for best yoga ttc in Rishikesh, India ensure to enroll in a school having a team of skilled teachers. Learn about their specialization, their teaching style, experience etc., for a pleasant yoga journey.


6. Diverse Yoga Schedule: “All work and no play is not good for the soul.” Therefore, for a wholesome personality development and diversity of the curriculum, select a yoga teacher training program that gives the opportunity to indulge in exciting yoga projects, excursions, and adventure activities. So, the refined yoga teacher training courses in Rishikesh, India provide the students a golden chance to undergo the co-curricular activities for embracing yoga journey.

So, when hailing to Rishikesh, India for a yoga teacher training course, recall the above pointers and lead yourself to a fruitful yoga experience.

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Motherhood is one of the greatest gift and joyful experiences of a woman’s life. However, erratic lifestyle induced by stress impacts both physical and mental health. Infertility is one of the problems associated with a hurried lifestyle pace.

But do not worry, our ancestors have left us with a remarkable science ‘yoga’ — a body science that harbors the ability to cure infertility in the most natural way. Yoga is a great form of exercise that tones the physical health and reduces stress. The diverse yoga poses for fertility stimulate the reproductive organs by enhancing the blood flow to them and effectively cures infertility.

Along with yoga postures, the performance of breathing exercises and meditation extends a curative touch that radically decreases worries, treats depression, and revitalizes the body, including the reproductive organs remarkably increasing your chances of conception to a greater extent.

Given below are the top seven yoga postures for fertility. Follow the steps and practice daily for desired results:

1. Seated Forward Fold (Paschimottanasana): The asana helps in resuscitating the functioning of ovaries and uterus. Additionally, the pose improves the psychological state.

 

Paschimottanasana

 

 

Steps: Sit on a yoga mat, extend your legs, and place your hands on the floor beside your body. With an inhalation, stretch your arms upward and upon exhalation, bend forward at the hips. Touch your feet with your arms and keep your spine straight. Stay in this pose for 30 seconds. Come out of the posture by raising your hands above your head and getting back into a sitting pose.

2. Reclining Bound Angle Pose (Supta- Baddha Konasana): An effective yoga posture for mental stress, menstrual cramps, and problems associated with medical fertility cycle.

 

Reclining Bound Angle Pose (Supta- Baddha Konasana)

 

 

Steps: Begin with butterfly pose (Baddha Konasana). Exhale, slowly lower your back to the floor and lie on the ground. Support your neck on a pillow, if required. As you recline, ensure your legs are in the Baddha Konasana position. Place your hands on either side, palms up. Hold this posture for 20-30 seconds.

3. Cobra Pose (Bhujangasana): Cobra pose aids in fertility, hormonal balance, and the production of cervical mucus that makes the process of fertilization easier.

 

Bhujangasana (Cobra Pose)

 

 

Steps: Lie on your stomach facing downwards. Take deep breaths as you arch your back upwards while pushing your pelvis, legs, and feet downwards to the ground. Keep your elbows unbent and hands flat on a yoga mat. Remain in this posture for 30 seconds. To release, lower your body to the ground and relax.

4. Standing Forward Bend (Uttanasana): Practice this pose to alleviate tension in the abdominal region and to enhance the supply of blood to the pelvic region.

 

Standing Forward Bend Pose (Uttanasana)

 

 

Steps: Stand on the ground with upright spine and feet 2-3 inches apart. Inhale, raise your hands above your head. Exhale, fold forward while bringing your hands down. Rest the palms on the calves and breathe. Hold this asana for 30 seconds or more.

5. Legs up the wall (Viparita Karani): A wonderful yoga asana that strengthens the reproductive organs and improves the flow of blood to them.

 

Legs up the wall (Viparita Karani)

 

 

 

Steps: Place a pillow against the wall. Sit sideways on the right side of the pillow. Upon exhalation, slowly raise your legs up the wall and gently lay your head, shoulders and back on the floor. Soften your throat and stretch your arms out to the sides, palms up. Hold your legs vertically in place. Retain this pose for 20-30 seconds.  To exit, lower your legs, turn to one side and stay there for a few minutes.

6. Shoulder Stand (Sarvangasana): The Shoulder Stand pose activates the thyroid glands and corrects its dysfunctioning that can cause infertility.

 

 Shoulder Stand (Sarvangasana)

 

 

Steps: Lie in a supine position. Fold your knees and place your heels close to your sitting bones. Exhale, compress your palms into the floor to push your feet away from the floor. Pull your thighs towards your front torso. Lift your hips higher and lift the legs upward towards the ceiling. Rest your hands on your lower back with elbows shoulder-width apart. Hold this pose for 20-30 seconds.

7. Bridge Pose ( Setu-Bandhasana): Open your pelvic region, stimulate your thyroid glands, release fatigue and so much more with the practice of a bridge pose.

 

Setu Bandhasana (Bridge Pose)

 

 

Steps: Lie on your back with your knees bent and feet few inches apart. As you breathe out, press your palms and feet into the ground and raise your hips and lower back up. Ensure your shoulders and head rest on the floor. Straighten your arms alongside the floor.  Stay in this pose for 30-60 seconds.

Embrace motherhood with yoga. Practice these yoga poses for fertility and realize the dream of becoming a mother.

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For most of us, our spine is neither strong nor straight. Habitual slouching, weak lumbar spine, tensions in the neck, stiff back, and stooped shoulders leave us powerless to sit and stand with the simplicity of an erect spine. With the Dandasana, staff pose, you can build your way to a sturdy and healthy spine.

Dandasana or the Staff Pose is the foundation of all other seated yoga postures. A basic yoga pose where the spine acts as a staff supporting the upper body and helps the practitioner establish a connection with the earth, the staff pose strengthens the back muscles, abdominal organs, and deep muscles in the pelvic region.

“A key element of the practice of Dandasana is to cultivate awareness of the Spinal alignment from the tailbone all the way to the crown of the head.”

Our spine reflects our postural style and the energy flow within the body. Practice with patience and attention and find yourself all day sitting with ease and comfort.

Step-By-Step Instructions for performing Staff Pose (Dandasana):

1. Sit on the ground with straight legs in front. Firmly place the hips on the ground.

2. Curve the feet and point the toes upward. Evenly spread the weight across the inner and outer legs.

3. Locate the palms on the ground moderately behind the posterior.

4. Relax the shoulder blades and keep the torso perpendicular to the ground.

5. Lengthen the body all the way from the tailbone to the top of the head.

6. Hold this pose for 6-10 gentle breaths.

Variations of the Staff Pose:

1. People with a weak lower back who experience tightness in the hamstrings can sit on a folded blanket.

2. If the hamstrings are tight then practice the pose with a slight bend in the knees.

3. Beginners can perform the pose against a wall to help find the correct alignment of the body in the posture.

4. If there is any difficulty in placing the hands on the floor, then rest them on a yoga block.

Deepening the Pose:

Advanced level yogis can practice the more challenging version of the Staff Pose. Rest the palms next to the hips. Compress the hands down and lift through the lower abdomen to straighten the spine.

Here are the five top benefits of staff pose:

1. Corrects Posture: One of the most enticing benefits of Dandasana is its powerful ability to improve the posture. A correct posture minimizes the overstretching of muscles in the body and contributes to stability in the movements. Good posture significantly affects one’s breathing patterns allowing the practitioners to take deep breaths.

2. Relaxes the nervous system: A healthy diaphragm is the byproduct of an upright stance. The hunched stance restricts the functioning of the diaphragm. The breath becomes shallow and nervous system becomes agitated. The correct posture allows the diaphragm to function properly enabling you to breathe deeply and relaxing the nervous system. It brings the body-mind into harmony– and the journey of self-awakening starts.

3. Increases the Core strength: Staff pose is a great core exercise. A daily practice of dandasana increases core strength and trains the muscles of abdomen, pelvis, and hips to work in unison. A strong core leads to stability and balance in every action performed.

4. Stretches the Hamstrings: The practice of modified staff pose that involves the use of yoga props provides a gentle stretch to the hamstrings. The mild stretch helps in alleviating the tightness in the hamstrings making them strong and supple.

5. Awareness to the Bandhas: The dandasana is an effective way to bring attention to the energy locks within the body– Mula Bandha, Uddiyana Bandha, and Jalandhara Bandha. Mula Bandha is the root lock and brings lightness to the mat. Uddiyana is the second energy lock representing the energy of the stomach and abdominal organs. Jalandhar is the throat lock managing the energy current in the nerves of the neck.

Become physically and mentally prepared for glorious yoga practices with Dandasana (Staff Pose).

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The body is a map and a storage house of experiences we feel throughout our lives. Without knowing, we carry trapped and repressed emotions in multiple areas of the body that are responsible for several ailments and sufferings we undergo. Hips are one of the body parts that intrinsically hold emotions.

 

Many yogis relate hips to a junk drawer, a place where we put all our emotions that results in tightness and soreness. Tightness in the hips isn’t just physical, it is also mental and spiritual. Hips are the area where we store some of our deepest vulnerabilities that physically, mentally, and spiritually hinder the health of a person.

If you wish to get relief from tight hips and physical, mental, and energetic pull, then embrace the practice of this hip-opener– The Agnistambhasana (Fire-Log) Pose. Agnistambhasana primarily releases all the tension points in the hips, reduces pain in the pelvis, and restores the hip flexors to their peak health.

Learn the health benefits of Agnistambhasana pose in the following pointers. Take a watchful look at the list below:

1. Lengthens the Hips: Agnistambhasana (Fire-Log pose) is highly beneficial in lengthening the hip flexors. Optimal length in the hip flexors reduces strain and sprain in hip flexors and excessively prevents pulling of the lower back that significantly corrects the lower back pain that you may be experiencing. Additionally, pain in the lower back majorly stems from tight hips.

2. Releases Hip Tensions: Working on computers for prolonged hours and any other activity that involves sitting causes tightness in the hips. The tightness in the hips increases manifold in traumatic and stressful situations that makes the act of walking, sitting, or general movements difficult. Failure to address the tension points in hips lead to discomfort in the hips and lower back pain. Successfully address the tension spots in hips and release all your stress through the practice of fire-log yoga posture.

3. The Hips and Chakras: The pelvic region is located at the second chakra, the sacral chakra. The sacral chakra is the energy center of pleasure, sexuality, creativity, and desire. Blocked sacral chakra infringes our ability to think creatively and to go with the flow. The performance of Agnistambhasana is a great way to unlock the sacral chakra and to let the feelings flow freely.

4. Good for Abdominal Organs: A regular practice of Agnistambhasana is great for the abdominal organs. The pose actively stretches and strengthens the abdominal organs particularly the digestive system thus rewarding a healthy digestive tract, robust lungs, and overall healthy abdominal organs. Strong abdominal organs largely assist in keeping the body in its natural and favorable state.

5. Therapeutic For Mild-Depression: Yoga as a system of healthcare is effectual in keeping both physical and mental health in good shape. The yoga pose, Agnistambhasana is a powerful and natural treatment for mild -depression. The fire-log pose supports the parasympathetic nervous system, reduces the production of cortisol hormones, and elevates the development of serotonin, endorphins, etc.

6. Strengthens the Groins: The Agnistambhasana potently strengthens the groin, legs, thighs, and calves by building strength in the lower body. Firstly, the pose prevents the onset of groin and other associated injuries. Secondly, it keeps the person active and mobile. And thirdly, it helps a practitioner carry out their daily activities and sports with ease.

7. Increases Flexibility in Hips: One of the amazing health benefits of Agnistambhasana pose is its ability to improve and amplify the flexibility in hips and groin area. Through gentle stretching, it effectively maintains elasticity in these areas and helps the hips and groin perform their function efficiently.

Steps to practicing the Agnistambhasana Pose:

1. Sit on a yoga mat with erect spine and bent knees.

2. Cross your legs in such a manner that the left foot rests on the outer edge of the right hip and right leg on the left leg with right ankle located on the outer side of left ankle.

3. Keep your hands on the floor beside your calves.

4. As you inhale, lift your torso and lengthen your body.

5. Hold this posture for 20-30 seconds.

Feel the healing touch of Agnistambhasana (Fire-Log Pose) and experience a heightened energy and emotional solidity through its daily practice.

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Moon has a great significance in the Yogic history. It is regarded as a remarkable source of energy in the human body. In Hatha Yoga, the Moon (tha) represents the calm spirit of the body or the lunar energy. In every sphere of life, the exuberance of the moon plays a crucial role. Ardha Chandrasana gives us an opportunity to admire the brilliance of the balmy moon. The Half-moon pose is a vital component of the vibrant Yoga form that demands us to discharge ourselves in different directions without losing the balance like the moon does in the dark sky.

 

Steps to perform Ardha Chandrasana: The pose starts in Mountain Pose. Now, extend the right leg towards the right making sure it makes a right angle with the left one. Bend the body till the fingertips of the left hand touch the ground. Keep both arms in a straight line by raising the other one towards the ceiling. Be in this pose for a few seconds before changing the side.

Let’s look at the health benefits of Ardha Chandrasana:

  • Improves digestion: One of the biggest impacts of Ardha Chandrasana on the human body is that it improves the working of the digestive system. The pose provokes digestive fire within the body that helps us get relief from indigestion and acidity. The lunar energy and physical force both contribute to strengthening the digestive system. It also helps in weight management by burning the unwanted fats from the body.
  • Ameliorates the body balance: Balance is the key in half-moon pose. The whole principle of the asana is based on how you balance your body. Being an intensive pose, it teaches us to keep the body stable in every circumstance. During the pose, one needs to be smart and active, which makes this asana a source of immense body steadiness. This property protects a practitioner from wounds and cell damage.
  • Better coordination power: The half-moon pose has a huge influence on the mind and body-coordinating ability. When one is caught in a stiff situation, the practice of Ardha Chandrasana comes to the rescue. It improves your ability to think and act promptly. A person having a poor coordination and power struggle in life leads to many mental disorders which can be refined by practicing this pose regularly. The nervous system is also impacted by the practice to a great extent. The communication between the brain and rest of the body gets better by practicing the vibrant pose.
  • Strengthens the overall body muscles: Since the pose is about balance and stability, a huge amount of physical power is needed to hold the body in the pose. In the process, it tones the whole body muscles and makes them stiff. It extends the groins, shoulders, and hamstrings to provide the body with immense support during the practice. A continuous exercise of the half-moon pose brings firmness to the entire body and its muscles.
  • Provides relief from stress: Ardha Chandrasana is an exceptional stress-relieving pose. It regulates the blood circulation within the body providing proper and fresh blood to the brain making it able to cope up with stress and tension. Apart from this, the practice itself is a sturdy one that prepares a person to handle nervousness and anxieties. Any kind of mental problems can be healed by practicing the half moon pose routinely.
  • Relief from Backache: Back problems and all kinds of pains would have no place in the body when you are under the shelter of Ardha Chandrasana. It increases the endurance power of the spine by elongating it. It massages the whole body to give instant and long-term relief from every kind of ache in the body. Bones from across the body get strengthened when one follows the training of Ardha Chandrasana constantly. Pain in neck, arms, and even headache can be cured by performing the asana.

Like every drop of Yoga, the importance of Ardha Chandrasana is not limited. Its significance goes to each aspect of the human body- physical, mental, and spiritual. You just need to delve into the asana, admire the Moon, and follow it properly to take the most out of it.

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The physical afflictions and mental health issues disturb the peace, well-being, and mindfulness of a human being. The prolonged physical, psychical, and emotional malady takes a toll and leaves you lifeless. So, when thinking of a wholesome care, we look for a treatment that is far-reaching and yields transformative results.

 

The oldest discipline of Yoga is the eternal path to exhibit a balanced body, mind, and soul. The timeless method to achieve a healthy internal, strong physique, calm mind, and stabilized soul. A trusted science that fosters the feelings of harmony, contentment, and non-violence.
Dhanurasana, a Hatha yoga posture credited to relieving stress, stimulating the chakras, and making the body healthier inside- out so that a yogi can lead a life characterized by grace, fearless attitude, and higher wisdom.

Here are the top 10 health benefits of a bow pose. Please take a glance at the pointers:

1. Effective in Weight Loss: If you are looking to shed some fat of your body so that you can rock a summer beach look then enthusiastically undergo the art of yoga. The bow yoga pose is effective in weight loss as it stretches and detoxifies the whole body and helps the practitioner shed the unwanted flab from diverse areas of it.

2. Beneficial for Digestive System: The dhanurasana is a powerful pose for the digestive tract. As you perform the pose lying on your belly, the action gives a massage to the intestine that strengthens the digestive Agni, moves out the stuck material and provides relief from acidity, constipation, and other gastrointestinal diseases. The pose is also effective in enhancing the appetite.

3. Stretches the Spine: This backbending yoga posture– the dhanurasana gently stretches the spine and improves the blood circulation to the spinal column. The lengthening action helps keep the ligaments and muscles of the spine flexible and strong. A regular practice increases the flow of nutrients that reduce stiffness in the back.

4. Strengthens the upper body and legs: The bow yoga pose is well-known to strengthen the neck, shoulders as well as the leg muscles. Stronger legs make the daily movement, the act of playing, running, etc., more painless and easy, whereas the strength in shoulders and neck is crucial for reducing the risk of injury and for living an enhanced quality of life.

5. Corrects Posture: A poor posture brings a wide array of physical problems along with low confidence and poor self-esteem. Dhanurasana is a perfect exercise to practice for a better posture. By stretching and strengthening the muscles of the back, it corrects the alignment and grants a perfect body posture to the practitioner.

6. Heart Opener: One of the most attractive health benefits of dhanurasana is the way it expands the lungs and opens the chest, thus benefiting the asthmatic patients. As it increases the lung capacity, the pose encourages a better oxygen supply and breathing patterns that revitalize the internal human system.

7. Stimulates the Manipura Chakra: The pose activates the energy center of clarity, wisdom, self-confidence, and well-being– the Manipura chakra. As this chakra is activated, the aspirant reaches an important stage on the spiritual path and unfolds the pearls of higher awareness.

8. Cools down the Mind: When you feel completely bogged down, step on a yoga mat and perform the dhanurasana. Bow posture alleviates the tensions between a mind and supports the parasympathetic nervous system.

9. Fatigue Reliever: Bow pose is an excellent fatigue reliever. A committed practice deeply relaxes the whole body and makes the practitioners feel energized so that they can carry out their day with enthusiasm and positivity.

10. Holistic Health: Dhanurasana is a comprehensive yoga posture that heals the body, mind, and soul in unimaginable ways. It counteracts the feelings of laziness, enhances flexibility, heals various disorders, and provides spiritual upliftment.

Actively lead the path of wellness, fortune, and magnificence by devotedly undergoing the practice of dhanurasana and savoring its amazing benefits.

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Open your heart with the practice of yoga. Discover the most effective yoga asanas for heart through this blog.

A mystical science, a traditional discipline of healing, and an art of uniting the body, mind, soul– yoga is one remarkable method of leading a fulfilling life. The techniques of yoga postures, pranayama, meditation, mantra, etc. exceptionally work on a whole being and help a person harbor an ideal physique, a serene mind, and kind soul.

The performance of yoga postures is one of the surest ways to heal the body, to nurse the various wounds and to attain mastery over the modifications of the mind. The chest-opening yoga postures are effective in mitigating the ill-effects of a rounded or collapsed chest and a poor posture. The yoga poses for heart release out all the tensions stuck at the heart’s center and helps elevate the mood of a practitioner.

 Practice these yoga postures for heart and live moments of happiness. Take a look at the instructions on how to perform the yoga asanas.

1. Wheel Pose (Chakrasana): A wholesome yoga asana that benefits the body, mind, and soul.

 

Wheel Pose (Chakrasana)

 

 

To Perform: Comfortably lie on your back on a yoga mat. Keep your knees bent and soles near to your hips. Bend your elbows and place your hands on the floor beside your head. Firmly press the feet into the floor. Exhale and push your lower body (hips, tailbone, and legs) off the mat. Now, compress your palms into the ground to raise your head above the floor. Straighten your arms and let your head hang down. Stay in this pose for 15-20 seconds.

2. Camel Pose (Ustrasana): Open your chest, shoulders, and boost your mood with the Camel Pose.

 

Camel Pose (Ustrasana)

 

 

To Perform: Begin in a table-top position. Spread your legs hip-width apart. Rest your hands on your pelvic region. Inhale and engage your lower belly. Expand your rib cage and bring your elbows close to each other. Tuck your chin towards your chest and grab the heels with your palms. Lower your head and look at the tip of the nose. Remain in this pose for 30 seconds.

3. Bow Pose (Dhanurasana): Bow pose is therapeutic for constipation, fatigue, and respiratory ailments.

 

Bow Pose (Dhanurasana)

 

 

To Perform: Lie on a yoga mat facing towards the ground. Keep your knees unbent and hands beside your body. Now bend your knees and hold your feet with your hands. Uplift your chest and head off the floor and simultaneously drift away your thighs from the ground. Raise your legs as high as possible and gaze in a front direction. Hold this pose for 30 seconds.

4. Cobra Pose (Bhujangasana): Stretch your spine and open your lungs through Bhujangasana.

 

Cobra Pose (Bhujangasana)

 

 

To Perform: Lie in a prone position with straight legs and elbows tucked to your sides. Rest the palms on the floor and spread your fingers. Inhale, raise your chest and forehead up above the floor while keeping your hands pressed into a yoga mat. Slightly tilt your head backward and gaze in a forward direction.

5. Upward-Facing Dog Pose (Urdhva Adho Mukha Svanasana): Practice this pose and honor yourself with a perfect body posture.

 

Upward-Facing Dog Pose (Urdhva Adho Mukha Svanasana)

 

 

To Perform: Lie in a prone position. Keep your forearms perpendicular to the floor and position your hands around the waist on a yoga mat. Actively compress your hands into the yoga mat and lift your torso and legs off the mat. Gently stretch your arms and bend your head back slightly. Retain this posture for 5-10 relaxed breaths.

6. Locust Pose (Salabhasana): A great posture that stretches and strengthens the body organs like hips, arms, legs, etc.

 

Locust Pose (Salabhasana)

 

 

To Perform: Lie straight on your stomach. Rest your arms beside your torso and forehead on the floor. As you breathe in, lift the head, torso, and legs above the ground keeping the lower ribs on the floor. Stretch your arms in the front alongside the floor and look in an upward direction. Hold this pose for 30 seconds.

7. Cow Pose (Bitilasana): Cow pose stimulates the abdominal organs and improves body-mind coordination.

 

Cow Pose (Bitilasana)

 

 

To Perform: Kneel on a yoga mat. Ensure your patellas are directly positioned under your posterior and your elbows, wrists, and shoulders are upright to the floor. Align your head in a forward position. With an inhalation, elevate your chest and hips upward. Hold this pose for 20 relaxed breaths.

Incorporate these yoga poses for heart in your daily routine to savor a healthy heart and body.

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A healthy body means a happy and long life. We need to make a lot of changes in our sedentary lifestyle to get that healthy and fit body. Our body is precious, and to maintain it, it is important to have healthy organs with proper functioning. The liver is one of the most important organs of our body responsible for a healthy digestive tract, detoxification, secretion of bile, etc. With the help of yoga asanas, you can maintain a healthy liver for a lifetime. Here are some asanas that enhance the proper functioning of it.

Try these five best Yoga Poses For Liver:

Naukasana (Boat Pose)

 

Boat Pose (Navasana)

 

 

One of the simple and effective yoga poses for liver health that helps in treating various ailments related to it. It strengthens and stimulates the liver, and also helps in detoxifying it.

Steps:

  • Lie down on the floor and keep your back straight and hands on the side.
  • Now lift both your torso and lower body off the floor and put the weight on the hips.
  • Your hands should also be hooked in the air beside the body. Hold the pose for as long as you can.

Ardha Matsyendrasana (Sitting Half Spinal Twist Pose)

 

Ardha Matsyendrasana (Sitting Half Spinal Twist Pose)

 

 

The pose is one of the best yoga poses for liver that helps in waiving off the ailments related to the liver. The pose puts pressure on the liver that helps to strengthen and stimulate it.

Steps:

  • Sit down on the floor, keeping your back straight and legs stretched out in front of you.
  • Now bend your right knee and put the right leg over the left leg.
  • Now turn your torso towards the right, and place the right hand behind you and palm on the floor.
  • With the left hand, you can support the right leg or can simply place the hand on the right knee or on the floor.
  • Hold the pose for a minute or more. Release the pose, come back at the starting point, and repeat the same on the other side.

Dhanurasana (Bow Pose)

 

Dhanurasana (Bow Pose)

 

 

Bow pose effectively helps those who are suffering from Hepatic Steatosis or fatty liver disease. The asana stretches and strengthens the liver, and uses the fat deposits in the liver as an energy source.

Steps:

  • Lie down on the floor on your stomach. Keep the body straight and then at the same time raise your legs and torso off the floor.
  • Now hold your ankles with your hands, forming a bow-like shape with your body.
  • Hold the pose for as long as you can, return to the starting point, and repeat the same for 2-3 minutes.

Marjaryasana-Bitilasana (Cat- cow pose)

 

Marjaryasana-Bitilasana (Cat- cow pose)

 

 

Marjaryasana-Bitilasana is a two-pose transition yoga asana. These asanas stimulate your liver and enhance its functioning.

Steps:

  • Start with getting on the floor on your hands and knees while keeping the back flat.
  • Then with an exhalation, lift the back up and drop your head down. This way you form the cat position.
  • Now with exhalation, arch your back inward and lift the hips and head up. This way you form a cow position.
  • Hold the poses for 30 seconds, and repeat the pose for few minutes.

Gomukhasana (The Cow Face Pose)

 

Gomukhasana (The Cow Face Pose)

 

 

The asana is the best way to treat liver cirrhosis. In this issue, the blood and oxygen flow in the body is prevented by the scar tissues and the liver is unable to flush toxins out of the body. The asana promotes a free-flow of blood and oxygen in the body.

Steps:

  • Sit down on the floor with an erect spine and in a cross-legged position.
  • Now let your spine stretch out as you place your hands on the back- one placed over the rib area and other over the shoulder.
  • Then join the hands at the back and hold the pose for as long as you can. Release the pose and come back to the starting position. Repeat the same steps on the other side.

These poses are really effective for keeping the liver healthy. A daily practice of yoga helps you to have a healthy and fit mind and body. Pranayama like Kapalbhati is also very effective. With these asanas, indulge in healthy eating habits and avoid alcohol consumption for best results.

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Within each of us lies a “divine child” ready to be born in the form of new inspiration, creative energy, and boundless potential. Foster the innocence in you with a regular practice of relaxing and playful yoga posture– Ananda Balasana (Happy Baby Pose).

 Recapture the strength, sheer joy, fascination, and wellness by lying on your back and performing an Ananda Balasana. A contemporary yoga pose that heightens the health of legs, shoulders, back and lessens the mental sufferings.

Here are the steps of practicing Ananda Balasana. Take a look at the instructions and variations of the pose:

1. Comfortably lie on your back with bent knees and heels on the floor.

2. Raise both your knees towards the armpits and grasp the feet with your hands.

3. Relax your shoulders and head on the ground.

4. Spread your knees wider than your torso and position each ankle over the knees.

5. Position your shins perpendicular to the floor.

6. Hold this posture for 30-60 seconds.

You can also perform Ananda Balasana with certain modifications to reap the multiple benefits of Happy Baby Pose:

1. Lie straight on your back. Bend your knees and pull them towards the chest. Grab the ankles instead of feet or loop a strap around the feet for extra support.

2. Aim the knees at the armpits.

3. Raise your arms higher and untuck your tailbone towards the ground.

4. Stay in this pose for 5-10 breaths.

Perform Happy Baby pose with correct alignment in order to savor its healing rewards. Take a glance at the most surfacing health benefits of Ananda Balasana:

1. Strengthens the Arms: Our arms support us in every task we do: carrying a baby, making our way through revolving doors, lifting heavy objects, perform multi-tasks, etc. When the arms are healthy and strong these help us sail through the day with minimum strain and effort. Therefore, it is important to take care of our arms. A happy baby pose is effective in increasing the strength of the biceps, forearms, and triceps that make life easier.

2 Stretches the Groins: Runners, Baseball, and Hockey players, take a note: stretch your groin and prevent injuries. Curious to know how? Delve into the practice of Ananda Balasana, a powerful yoga pose that stretches the groin, hamstrings, and inner thighs resulting in healthy muscles and a strong lower body.

3. Beneficial for Sacrum: The performance of Ananda Balasana is highly beneficial for sacrum–a  large vertebra at the end of the spine. As you lie on your back, the pose relaxes the sacrum, alleviates the pain and helps it perform key functions in maintaining the wellbeing of spinal nerves, lower back, hips, and pelvic bone.

4 . Healthy Digestive System: We all value the role of a healthy digestive system in keeping the health in its optimal form. And, a happy baby pose is the best solution to intensify the digestive Agni. Ananda Balasana gently massages the digestive system, flushes out the stuck material, and promotes proper assimilation of the food.

5. Opens the Chest: One of the most wonderful health benefits of Ananda Balasana is that it expands and opens the chest which increases the oxygen-rich blood flow, melts away all the tension stuck at the heart, and fosters a robust cardiovascular health.

6. Releases Tension: An effective tool to release all the stress of a mind as well as the tensions of a body. A regular performance of happy baby pose helps practitioners become calmer, sentient, and healthy inside-out. The yoga asana also helps in the development of a strong and flexible back.

7. Relieves Fatigue: When at the end of the day you feel completely depleted of energy, vibrancy, and stamina, look no beyond than the practice of Ananda Balasana. As you dig into the practice of happy baby pose, you shall experience a rejuvenating feeling and a boosted vitality in no time.

8. Balances the Sacral chakra: Unlock your creative, sexual, and emotional side with Ananda Balasana. The happy baby pose balances the sacral chakra– the energy center of flow and flexibility that enhances the psychological and behavioral functions.


Reconnect with your inner child with Happy Baby Pose. Open yourself to creativity, childlike energy, and many more health benefits of Ananda Balasana through its regular practice.

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Explore the best yoga poses for constipation and seek relief from indigestion issues.

“A healthy outside starts from the inside.” — Robert Urich

The ancient texts on Yoga and Ayurveda greatly emphasize that good digestion is a pathway to radiant health and strong mind-body connection. Several yoga therapists and practitioners view the digestive system as a mirror of the mind and encourage patients with various digestive issues to closely examine their lifestyle choices, eating habits, and other mental components in an overall healing process.

The science of yoga is a powerful solution to ease out all the pain and to treat the digestive problems. The yoga poses gently work on the sensitive digestive organs and flush out the stale and waste-bearing fluids. The organs get stretched during the performance of yoga asanas for constipation that circulates the life-giving nutrients to the cells. In this manner, the yoga postures strengthen, message, and stimulate the muscles of the digestive tract and increase the wave-like movement in the body known as Peristalsis.

Given below are the best 10 yoga poses for constipation:

1. Wind Relieving Pose (Pawanmuktasana): Rest on your back on a yoga mat. As you exhale, draw your right knee to your chest with thighs pressed on your abdominal muscles. Clasp your hands around the knee. While holding the knee in its place, take deep breaths. Now release the right leg back on the floor and repeat the same with your left leg.

 

2. Plough Pose (Halasana): Lie straight on your back with arms at your either side, palms down. Inhale, lift your feet off the floor and raise your knee towards your face. Slide your hands to your lower back and support your hips. Gently, extend your legs upward and slowly place the toes on the floor beyond your head. Keep your back vertical to the floor.


3. Butterfly Pose (Baddha Konasana): Sit tall on the floor. Outstretch your legs in front and locate the palms on the floor beside your hips. Hold the heels with your palms and pull them towards your pubic bone. Make sure the soles of the feet are together. Tightly interlock your fingers around the toes and drop open your knees wide on the ground.


4. Peacock Pose (Mayurasana): Kneel on a yoga mat with knees-wider than your hips. Sit back on your heels. Lean forward and press your palms on the floor. Bend your front torso forward and support it on upper arms with elbows tucked into your stomach. Position your knees to the outside of your arms and front of the hands. Stretch your legs behind and lift your head up. Look forward. Keep your legs and torso parallel to the floor.


5. Child Pose (Balasana): Start on your fours. Spread your knees 2-3 inches apart and rest your hips on your heels. Bend forward at the hips bringing your torso in a forward direction and resting on the thighs. Place your forehead on the floor and extend your arms behind, palms up. Take deep breaths.


6. Reclining Fish Pose ( Supta Matsyendrasana): Lie straight on your back on a yoga mat. Stretch your arms out to the side at shoulder-height. Draw both your knees to your chest and stretch your left leg on the floor. Drop your right knee to the left side of your body. Turn your head to your right and look at the thumb of right hand.

7. Garland Pose (Malasana): Begin in a squat position. Keep your feet as close as possible. Separate your thighs wider than your torso. Lean your torso forward and snug it between your thighs. Press down the elbows into your knees and fold the hands in Anjali Mudra.

8. Downward-Facing Dog Pose (Adho Mukha Svanasana): Start in a table-top position. Exhale, tuck your toes inward, lift your knees off the floor and straighten your legs. Extend your arms in front and bring your body into upside down position.

9. Standing Forward Fold Pose (Uttanasana): Stand upright on a yoga mat. Breathe in, raise your hands up. Exhale, lean forward at the hips. Bring your arms down and place the palms on the calves of the legs.


10. Seated Forward Fold (Paschimottanasana): Sit tall on a yoga mat. Extend your arms upward. Exhale, fold forward and rest your chest and chin over the thighs. Try to touch your toes with your fingers or place them on your legs.

Enhance your digestive health with yoga and gracefully enjoy a balanced, and disease-free life.

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We are endowed with an amazing pair of health organ– the kidneys. The kidneys balance the body fluids located underneath the back ribs and are responsible for purifying the blood as well as producing the urine. Because they are connected with harmonizing the body fluids, they also rule the health of bones, joints, and reproductive organs. According to a Chinese medical perspective, the balanced health of kidneys is associated with trust in oneself. It relates to the ability to deal with stress effectively and to let go off all the negativity whereas imbalanced kidneys bring about a sense of fear, attachment, and lack of focus.

There are many approaches to maintain the optimal health of kidneys like diet and lifestyle. However, nothing beats the traditional healthcare system of yoga. The performance of yoga postures on a regular basis is a key to keeping the kidneys healthy, energized and functioning well.

Here is a list of top six yoga asanas for kidneys that you can practice easily. Carefully follow the steps to make your kidneys robust:

1. Bound Angle Pose (Baddha Konasana): Sit upright on a yoga mat. Ensure, your legs are outstretched in front and hands rest on the floor. Now, grab the heels with your palms and place them close to your pelvic region. Touch the soles of the feet together and open your knees wide. Firmly hold the feet in your hands and flap the knees like the wings of a butterfly. Practice this pose for as long as you like.

Benefit: This yoga posture compresses the kidneys restoring their overall effectiveness and goodness.

2. Boat Pose (Navasana): Sit tall on the floor with legs extended in front and palms behind your hips. Exhale, bend your knees and lift your feet up above the floor. Make sure your thighs are angled at 45-degrees to the floor. Slowly straighten your legs and raise them high as much as possible. Extend your arms parallel to the ground alongside the legs. Spread your shoulders blades and breathe slowly. Hold this pose for 30 seconds.

Benefit: The boat pose stretches and tones the abdominal muscles including the kidneys helping them function properly.


3. Child Pose (Balasana): Kneel on a yoga mat. Keep your knees wide apart and rest your posterior on your heels. If this is difficult then you can keep your knees and thighs together. As you breathe out, lean forward to bring your torso in front and draping it between the thighs. Rest the chest on top of the thighs and forehead on the ground. Extend your arms behind with palms facing in an upward direction. Close your eyes and draw your gaze inwards. Remain in this posture for 30-60 seconds.

Benefit: A deeply resting yoga asana that revitalizes the organs of the body and grants the practitioners a healthy core.

4. Crane Pose (Bakasana): Begin in a mountain posture. Squat on a yoga mat and separate your thighs wider than your torso. Keep your feet close to each other. Slightly bend your torso forward and support your knees on the upper arms. Rest the palms in front of you and keep them shoulder-width apart. Gently, lift the feet off the floor and draw the heels towards your hips.

Hold this pose for 60 seconds.

Benefit: An excellent yoga pose that challenges balance, targets the core muscles, and tones the kidneys.

5. Plank Pose (Kumbhakasana): Come in a table-top position. Spread your fingers and press your hands down on a yoga mat. Gaze at your hands, relax your neck and draw your abdominal muscles towards the spine. Tuck your toes in and stretch your legs bringing your body into a straight line from head to toes. Keep your thighs off the floor. Stay in this pose for 6-10 even breaths.

Benefit: A great yoga asana that focuses on the kidneys and nurtures them.

6. Sphinx Pose (Salamba Bhujangasana): Lie on your stomach on a yoga mat. Firm your hips and keep your legs actively engaged. Set your forearms on the floor parallel to each other. Inhale, uplift your head and upper torso away from the floor and perform a mild backbend. Remain in this pose for 10 breaths.

Benefit: A regular practice of sphinx yoga pose stimulates the abdominal organs effectively.

Yoga postures play a crucial role in nourishing the health of the kidneys and in preventing the diseases. Make sure you practice them on a daily basis for wholesome health.

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Motherhood is unbelievably beautiful! It’s a period of pure joy and ecstasy. The feeling of carrying a little soul within is magnificent. It’s a momentous time in a woman’s life and the feelings she experiences are guaranteed to be as big as the love of her for the child.

Every day brings in a new joy, adventure, and the new mom may find herself experiencing sensations never felt before. Nausea, fatigue, food cravings, backache, and so much more are some of the happenings pregnant women have to deal with. Thankfully, the discipline of yoga is here to internally and externally benefit the would-be mothers and help ease the pesky pregnancy symptoms like lower back pain, bloating, mood swings, etc. The prenatal yoga is a mild exercise that offers the opportunity to slow down, makes you aware of the life growing inside you and helps you connect with your baby. The practice of gentle yoga poses builds strength in the legs, back, eases labor pain, and makes you physically stronger and emotionally healthier.

Given below is the list of seven best yoga postures for pregnant women. Take a careful glance at the pointers below:

1. Mountain Pose (Tadasana): Warm up the muscles and release all the back pain by standing in the Mountain Pose.

How to do: Stand on a yoga mat with feet hip-width apart. Evenly distribute the weight across the balls of the feet. Breathe steadily and deeply. Focus on the present moment. Lengthen your spine and draw your shoulder blades away from the ears. Raise your hands overhead and join them together. Softly gaze in a forward direction.

2. Triangle Pose (Trikonasana): Strengthen your entire body with a regular practice of Trikonasana.

How to do: Stand with your feet wider than your hips and hands on the posterior. Turn the right foot out and left toe and fingers in. Fold to the right side over the right hip. Bring the right arm down to the right foot and rest the hand on the hand on the ground beside the foot. Extend the left arm up to the ceiling. Turn your head to gaze at the right thumb.

3. Child Pose (Balasana): Your hips and lower back shall surely love this resting pose as they bear the maximum weight throughout the pregnancy.

How to do: Kneel on a yoga mat. Widen your knees 2-3 inches apart. Draw your abdominal muscles in and sit back on your heels. Inhale, bend your back and wrap your torso over the thighs. Tuck the chin towards the chest and comfortably rest the forehead on the ground. Keep your eyes closed. Hold the pose for 60 seconds.

4. Extended Puppy Pose (Uttana Shishosana): Melt away all your stress, fatigue through this rejuvenating pose and embrace a sense of calmness.

How to do: Begin in a table-top position with your feet relaxing on a yoga mat. Slowly, walk your hands in the front and lower your chest to the ground. Keep your knees hip-width apart and arms shoulder-distance apart.  Release your forehead towards the ground. Lengthen your spine and relax your neck.

5. Easy Pose (Sukhasana): Delve into this meditative pose and build a strong connection with your baby.

How to do: Sit straight on a yoga mat. Cross your legs at the shin. Your feet should rest underneath the opposite knees. Balance your weight across the hips, elongate your spine, and relax your neck. Place the hands on the knees in Gyan Mudra. Breathe rhythmically.

6. Bound Angle Pose (Baddha Konasana): Bound Angle pose releases pain from the hips, pelvis, groin and lower back.

How to do: Sit upright on a yoga mat. Bend your knees and hold your heels. Gently pull them towards your pelvic region and bring the soles of your feet together. Let the knees drop open wide on the floor. Grasp the feet in your hands. Remain in this pose for 30 seconds.

7. Corpse Pose (Savasana): Finally relax and revive yourself in the corpse pose.

How to do: Lie down on a yoga mat. Spread your legs few inches apart. Do not hug the arms by your side. Close your eyes and breathe.

These prenatal yoga poses shall help the expectant mothers get the right balance, rest, and stretch required to help the mothers and their baby undergo a wonderful and safer gestation period.

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Check out why Trikonasana is a majorly beneficial posture which is also easy to do and suitable for all times, all levels of practitioners, and doable even in small spaces

Trikonasana is not of one of the tricky poses in the book. Meeting an enjoyable level of challenge, it fits the bills for beginners and is safe at a slower pace even for pregnant women. Owing to its effortless quality, Trikonasana is a staple for a workspace yoga stretch-out routine, in between travels, or just anywhere under the sun even in a space crunch. You don’t need any grand warm-up ritual or yoga prop support or even a mat for that matter!

 

You are going to love doing The Triangle in a sedentary deskbound life, giving your circulation a boost, toning up your nervous system, and with a little time, all the painful appendages of sitting through long office hours like a nagging pain up and down the spine, plain gone!

Did You Know?

There are four variations of the Triangle, differing in the levels of the challenge but powerfully beneficial in multiple ways. These are—

  • Extended Triangle Pose or Utthita Trikonasana
  • Bound Triangle Pose or Baddha Trikonasana
  • Revolved Triangle Pose or Parivrtta Trikonasana
  • Reclining Triangle Pose or Supta Trikonasana

While you must start your acquaintance with Trikonasana with the first type first and this should also be the most adaptable for tiny spaces, to taste the delicious sensation of ease and relief flowing through your body, you must try all four.

Benefits

There are umpteen benefits of Trikonasana to slip it in, in some form in your workaday schedule, see which ones you would find most invaluable—

Burns the Stubborn Belly Fat

Both the Extended Triangle and the Bound Triangle pose are good for working directly on the lower abdomen where all of one’s sins seem to gather in a tire of unmoving fat. Move all the way down in these postures to feel the pressure acting on the plane of your abs and belly.  Let a sharp stretch come on your glutes to know that it’s happening.

The Bound Triangle and Revolved Triangle would also compel you to increase your range of movement by swiveling to the sides and thus engaging a greater number of muscles. This is how the Triangle gives you the relief of some decent agile work and belly fat problem-solving in just a matter of 5-10 minutes!

Eases an Achy Back

It’s not unusual to feel your back freezing up over a sedentary deskbound day-routine, especially the stagnant lower back. Snap through your lower back blues with some good old Trikonasana bending, where you have the provision to go slow and gentle and yet bring on effective results.

It may not happen from day 1 of practice itself, but try to form an acute right angle when your body allows it. This will open up your chest in the right manner and lengthen your spine, awaken the spinal chakras from torpor.

Practicing the Trikonasana in its active standing form with rotation, and in the reclining, a restorative form will help you surpass the risk of sciatica. However, if you are suffering from a severe back pain or back or neck injury, Trikonasana should be off bounds until your doctor gives you a green signal.

Kindles Digestive Fire

A stagnant lifestyle can really bring your digestive functioning at a standstill. Poor digestion, constipation, bloating, and diarrhea are intermittent symptoms of a dysfunctional system which can be addressed in its entirety only through a comprehensive asana like the Triangle.

The soft bend works effectively in massaging the internal glands, the revolving moves create pressure in the bowels to keep things churning, and the thorough breath synchronized with the movements work for kindling the digestive fire within.

The best part is, while almost all physical exercise regimes are a strict no-no after a meal, Trikonasana is not. You can totally find yourself a corner and do the Triangle bends to get relieved, if there is any uneasiness in the stomach after taking a meal!

Brings Balance, Core Power, and Focus

The Triangle is a good stance for reworking the center of gravity, therefore a popular feature in the prenatal and postnatal yoga sequences. The pose is known to give you a strong, rooted footing, refurbish core power, and bring focus to your mental vision.

The myriad benefits of Triangle Pose also include a sense of deep calm spreading through as negative emotions find escape and the practitioner undergoes a shift from the high-alert, stressed-out disposition to a relaxed one.

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Learn about the effective method of yoga for treating high bp through this blog. Get an insight into yoga poses for high blood pressure and its benefits.

Who hasn’t heard of the far-spreading glory of yoga with respect to a good spinal health, effective weight loss remedy, strong and flexible physique, a stress-free mind, and what not? And, here is the good news for all those suffering from hypertension as this is not an exclusion to its endless list of rewards bestowed by the great ancient science. Yoga is highly beneficial in lowering the high blood pressure in people.

High Blood pressure is a common ailment in the lives of several people leading a contemporary lifestyle. And by far, Yoga is the safest solution to treat the problem of a High BP. The science of yoga consists of yoga postures, pranayama, and meditation that lowers stress levels, regulates blood flow, enhances circulation, and effectively treats the problem of hypertension.

Given below are the five excellent yoga postures for high blood pressure with detailed steps and respective benefits:


1. Easy Pose– Sukhasana: Begin in a staff pose (Dandasana): Cross your legs in front of the shins. Keep your knees wide and locate each foot under the opposite knee. Rest your palms on the knees facing in a downward direction. Relax your neck. Gaze in front and breathe slowly. Hold this posture for 60 seconds.

Benefits: A meditative yoga posture that calms the brain and body. It positively regulates the functioning of the nervous system and aids in lowering high blood pressure.

2. Dolphin Pose– Ardha Pincha Mayurasana: Begin on your fours. Make sure the wrists are directly positioned above the shoulders and knees below the hips. Firmly fold the palms together and press the forearms into the floor. Curl your toes inward and with exhalation uplift the knees off the floor. Elongate your tailbone and press it toward the pubis. Raise the sitting bones upwards. Widen your shoulder blades and hold the head between the upper arms. Hold the pose for 30-60 seconds. To release, gently bring back the knees to the ground.

Benefits: Dolphin pose is highly therapeutic for the high blood pressure. It also benefits the body and mind in a number of ways like: reduces stress, improves digestion, prevents osteoporosis, etc.

3. Bridge Pose–Bhujangasana: Lie with a straight back on the ground. Fold your knees and bring your heels close to your hips. Exhale, firm your hips and raise your tailbone towards the pubic bone. Now, raise the hips higher in an upward direction. Keep the thighs equidistant to the floor. Either keep the arms alongside the body or clasp the hands beneath the lower back.  Rest the head and shoulders on the ground. Hold this pose for 30 seconds.

Benefits: An excellent yoga posture that lowers high blood pressure by calming the brain, reducing fatigue, and rejuvenating the organs.

4. Reclining Hero Pose– Supta Virasana: Kneel on the floor and spread your knees wider than your hips. Position the toes inward towards each other. Sit back halfway with your torso leaning slightly forward. Now sit comfortably between the feet. Keep your hands on the knees. (This is Hero Pose). Exhale and lean back towards the ground. Begin leaning on your arms, forearms, and elbows. Once you are on your elbows, rest the hands on the back of the pelvis and finish reclining. Lay your hands on the floor beside your torso. ( This is reclining hero pose). Stay in this posture for 30 seconds.

Benefits: A healing yoga posture for hypertension, headache, insomnia, and other ailments.

5. Cat-Cow Stretch –Marjariasana & Bitilasana: Begin in a tabletop position. Ensure your elbows and shoulders are perpendicular to the floor. Look down at the floor. Inhale, uplift the chest and hips towards the sky and draw the stomach inward. Now, lift your head up and gaze straight ahead. (Cow Pose). Exhale and come back to the tabletop position. Keeping your knees and shoulders in the position, round your spine towards the ceiling. Release your head towards the ground. (Cat Pose). Repeat the movements 15-20 times.

Benefits: It is an effective yoga posture for patients with hypertension as it does not exhaust the body and keeps the heart elevated.

Effectively treat high blood pressure with the practice of these yoga asanas for hypertension and live a disease-free life.

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Headaches are those ailments that can occur out of nowhere at any time and hit you hard. A pounding head makes it difficult for a person to do anything with ease. Whether from an underlying stress, hangover, dehydration, poor diet, or anything else; whenever a headache surges on, all we want to do is get rid of it–fast.

If you are looking for a solution outside the pills bottle then go for a non-invasive method– the Yoga. A traditional system with versatile techniques that aid in healing and well-being. The diverse yoga postures help alleviate the pain and migraine in an effective manner by releasing tensions from the body.

Therefore, breathe and practice these best yoga postures for headache. Take a look at the steps and the benefits of the required asanas.

1. Wide Angle Standing Forward Bend (Prasarita Padottanasana): Give your neck and shoulders a tension-free rest by performing this posture. Modify this yoga posture in ways that best suit your body and relieve the head pain.

How to perform: Stand on a yoga mat and spread your feet 3-4 inches apart. Firmly root your feet into the floor. Upon exhalation, keep your torso long and bend forward. Rest the top of the head on the mat and place the hands on the floor beside each foot. Draw your shoulder blades away from the ears to release tension. You can stay in this posture for 30 seconds.

2. Bridge Pose (Setu-Bandhasana): A yoga posture that heals your body in multiple ways: stretches the neck and spine, increases blood flow, releases stress, and restores calmness.

How to perform: Lie on a yoga mat. Bend your knees and spread your feet hip-distance apart. As you breathe in, press your shoulders and feet to raise the back and hips upward. Further, deepen the pose by interlocking the fingers on the ground under the back. Hold this posture for 20-30 seconds.

3. Happy Baby Pose (Ananda Balasana): Become bright and cheerful as a baby by performing a happy baby pose.

How to perform: Lie straight on the back with bent knees. Exhale, lift your feet off a mat and draw your knees towards your stomach. Grip the feet with your hands. Spread the knees wider than your torso and raise them up high. Align each ankle to your knees. Try to remain in this pose for more than 20 seconds.

4. Downward Facing Dog Pose (Adho Mukha Svanasana): Bend into a downward dog and allow the stress to melt away to feel grounded from within.

How to perform: Come on your fours. Set your wrists with your shoulders and knees with your hips. Turn the toes inward, lift the knees off the mat, and stretch your legs behind. Tuck the chin towards your chest, and relax your neck. Hold this posture for 60 seconds.

5. Standing Forward Bend (Uttanasana): One of the most basic yoga postures for soothing a headache.

How to perform: Stand with feet hip-width apart on a yoga mat. Inhale, raise your arms overhead. Exhale, bend forward and bring the arms down. Grab the ankle, feet, or shins whichever is possible. Completely relax your head and neck. Hold this yoga asana for 30-60 seconds.

6. Revolved Head-To-Knee (Parivrtta Janu Sirsasana): Take the classic forward bend (Janu Sirsasana) to the next level and release all your tensions.

How to perform: Sit on the ground with an upright torso and wide legs. Bend the left knee and press in the left heel into the right thigh. Slide the right foot few inches towards the right hip. Exhale, lean to the right side. Place the right forearm inside the right leg, hands facing up. Hold the toe of the right foot with your right hand. Raise your left arm towards the ceiling, sweep it behind the left ear, and grab the outer edge of the right foot. Look at the ceiling. Hold this pose for 30 seconds.

7. Upward Facing Dog Pose (Urdhva Mukha Svanasana): An energizing backbend providing relief from a headache, fatigue, and mild depression.

How to perform: Lie on your stomach on the floor. Spread your legs few-inches apart. Rest the hands alongside the body on the floor. Press the hands into the ground and straighten your arms. Lift the torso and legs a few inches up from a yoga mat. Also, keep your thighs lifted. Hold this yoga posture for 30 seconds.

Whatever is the reason for your headache, these yoga poses are indefinitely a catch-all healer.

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Replicate the strengthening stance of a chair and reap the multiple health benefits of utkatasanaLearn more through this blog.

“The study of asanas is not about mastering the posture, it’s about using the posture to understand and transform yourself.”

Yoga asanas are the physical postures that create strength, flexibility, and endurance. Each movement performed help the practitioners hone some aspect of their consciousness, assist them to move towards a state of oneness, and develop interior awareness. The diverse yoga postures help us explore our body in new ways, expand our consciousness, and increase our abilities to be comfortably seated in our center and joyful observances.

 

Utkatasana (Chair Pose) is an intense posture that creates strength and stamina throughout the body. Traditionally, chair pose activates the svadhisthana chakra, associated with creativity and fosters focus, productivity, and individuality.

Steps of performing the chair pose:

1. Begin in mountain yoga posture. Extend your arms up perpendicular to the floor. Either keep them parallel, palms facing inward, or join the hands together.

2. Breathe out, bend the knees, and try to keep the thighs parallel to the floor. Your torso will slightly lean in a forward direction.

3. Keep the lower back strong and firm the shoulder blades against the back.

4. Stay in the chair pose for 30-60 seconds.

5. To release the pose, inhale, unbend your knees, bring the arms down and stand in Tadasana.

Here are the top eight benefits of chair pose. Please pay a close attention to these:

1. Activates the Creative Chakra: The Svadhisthana chakra is the energy center of creativity located at the lower end of the Sacrum. It is the seat of subconscious mind where all our life experiences and impressions are stored since the beginning of our existence in the womb. Awakening of the svadhisthana chakra marks the evolution of a purely human consciousness. The stimulated chakra brings clarity and development of a personality. Unfold the positive qualities of this chakra such as joy, faith, and self-confidence through the practice of a chair pose.

2. Reduces Flat Feet: Flat feet or fallen arches is a postural deformity that can cause pain in the feet, lower legs, result in a problem in and around the tissues and muscles of the feet. The practice of chair posture is the best non-surgical, painless, and effective method of reducing the flat feet.

3. Stimulates Abdominal Organs: The abdomen of a human being contains all the digestive organs, kidneys, and many important blood vessels run through the abdomen. Factors like faulty nutrition, binge drinking, unhealthy lifestyle, etc., rupture and infect the abdominal organs. The utkatasana potently stretches, strengthens, and stimulates the abdominal organs resulting in their optimal functioning and promoting an overall well-being.

4. Strengthens Ankles and Thighs: The lower body acts as a base of support when we walk, run, and jump. Concentrating only on the upper body strength is not a good idea. Practice the utkatasana every day to strengthen your lower body. The chair pose increases bone strength in the thighs, ankles, improves balance, decreases injury to the knees and reduces the risk of falling.

5. Increases Heart Rate: A speeding heart rate during the performance of yoga may not look attractive to many people, but it is a good sign. An increased heart rate allows the blood and nutrients to flow quickly to the muscles and bestows the person with multiple health benefits.

6. Lengthens the Spine: Our spine greatly suffers from the ordeals of the sedentary lifestyle. Negligence in its care can give rise to harmful diseases like slip-disc, chronic back pain, spondylolisthesis, and so much more. Take care of your spine by practicing chair pose that actively elongates the spine and betters its condition.

7. Tones the Nervous System: Utkatasana is a great posture for toning the nervous system and calming the mind. The daily practice of this pose triggers the parasympathetic nervous system and fosters tranquilizing feelings.

8. Promotes Correct Posture: Proper posture is important for a number of reasons, including, it brings the body into a proper alignment reducing the stress on supporting ligaments, muscles, and tendons, reduces pain, and betters an overall appearance. The chair pose is a highly-effective yoga asana that corrects the body posture of a person.

Reap the many health benefits of utkatasana through its regular practice and enjoy your life to the fullest!

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If you are bogged down by anxiety then delve into the science of yoga. Learn and practice the yoga poses for anxiety through this blog.

We all go through varying moments in life, some happy and some sad. While the latter one seems to be ubiquitous in the lives of the people living a modern lifestyle. The hectic livelihood, the interminable deadlines and with all our gadgets pinging us with a wealth of information, we are surely living in the age of distraction and stress. So, anxiety has become a part of many individuals life, but this does not mean that we should accept it as something customary.

One definitely cannot live with constant anxiety and pill-popping. It provides only temporary relief. We need a comprehensive system with far-reaching results like the discipline of yoga. Yes, yoga for anxiety relief. The system of yoga consists of different methods like body movements, breathing exercises, and meditation that helps a person get rid of the stress, nail-biting headaches, emotional frustrations, mood swings, panic attacks, etc.

De-stress yourself with these amazing seven yoga poses for anxiety. Have a look at the detailed instructions for performing those.

1. Camel Pose(Ustrasana): Fuel up your energy and open your heart by bending back in an Ustrasana.

 

Camel Pose (Ustrasana)

 

 

Come on your fours with knees hip-distance apart. Keep your thighs perpendicular to the floor and rotate them inwards. Rest your hands on the back of the pelvis. Lean back while keeping your head up and chin away from the sternum. Now extend your hands back and grab the heels of the feet. You can drop your head slightly backward but do not strain your neck. Remain in this pose for 15-20 seconds.

2. Bound Angle Pose (Baddha-Konasana): Rejuvenate your mind with the practice of powerful bound angle yoga pose.

 

 

 

Sit tall with legs stretched in the front. As you breathe out, bend both the knees, draw your heels with your hands towards the pelvis and touch the soles of the feet together. Let the knees drop open to the sides on the ground. Keep your heels as close to the pelvic region as possible. Grasp the toes of the feet with your hands. Take deep breaths and flap the knees like the wings of a butterfly. Hold this pose for 20-30 seconds.

3. Bow Pose (Dhanurasana): Bend into a bow pose and feel loaded with energy.

 

Bow Pose (Dhanurasana)

 

 

Lie down with your face facing the floor, arms by your torso and palms in an upward direction. Upon exhalation, bend your knees and raise your legs high up towards the hips. Reach back with your hands and grab the heels. Ensure the knees are wider than the hips. Inhale, lift your chest, head off the ground and pull your thighs away from the hips higher. Gaze in a forward direction. Hold this pose for several smooth breaths.

4. Bridge Pose (Setu-Bandhasana): Luxuriously restore your health through bridge posture.

 

Setu Bandhasana (Bridge Pose)

 

 

Lie straight on a yoga mat. Bend your knees and place your heels close to your hips. Exhale, press the feet firmly into the floor and push your tailbone upwards. Simultaneously, lift your posterior up above the ground. Slide your hands under the lower back and interlock your fingers. Keep the chin away from the sternum and align your knees directly over the heels. Retain this posture for 10 breaths.

5. Fish Pose (Matsyasana): Flush out all your anxiety and feel fresh by practicing the fish pose.

 

Matsyasana (Fish Pose)

 

 

Lie supine on a yoga mat. With inhalation, slightly raise the pelvis up and slide the arms below your hips. Rest the posterior on the back of your hands. Press the forearms and elbows tightly into the mat to lift the upper torso and head away from the floor. Slowly release the head back onto the ground. Stay in this posture for 15-30 seconds.

6. Raised Hands Pose (Urdhva Hastasana): Welcome happiness and well-being with Urdhva Hastasana.

 

Raised Hands Pose (Urdhva Hastasana)

 

 

Begin in Tadasana. Rotate your arms outwards so that the palms face away from the upper body. Inhale, raise the arms overhead and keep them parallel to the floor. You can also fold the palms together. Turn your head back and look at your thumbs. Hold this posture for 20 seconds.

7. Easy Pose (Sukhasana): Embrace Sukha with the performance of Sukhasana.

 

 Easy Pose (Sukhasana)

 

 

Begin in staff pose. Widen your knees and cross your shins over one another such that each foot rests beneath the opposite knee. Lay your hands on the knee, close your eyes, and keep the spine erect. Sit in this position for as long as you feel.

Practice these yoga poses for anxiety and lead an invigorated life. Happy living!

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Summary: Know, understand and practice the best yoga poses for back pain with simple instructions and benefits through this blog.

Aching back? Well, you are not alone. In the age of smartphones and internet, we have become slaves of a technology-dependent and lethargic lifestyle. The constant sitting has resulted in numerous problems and a backache tops the list. In any case, excruciating back pain can significantly affect your mood and day.

The ancient wisdom of yoga offers great relief from the pain as well as provides a lasting preventive care for the future. Yoga asanas potently stretch & strengthen the back and improve blood circulation to the spine thus relieving back pain. A regular practice of yoga poses certainly won’t hurt. Here is a list of the top six yoga asanas for back pain. Take a look at the list below:

1. Reclined Supine Twist Pose (Ardha Matsyendrasana): A gentle twist to the spine acts as a tension reliever for the entire back and neck. Simply lie down, relax and let the gravity do its work.

 

How to do: Lie in a supine position. Keep your knees bent and feet on top of the floor. Rest your arms at your sides. Upon exhalation; draw your knees towards the chest and clasp your hands around it. Now, stretch your right arm out to shoulder-height along the floor. Place the left hand on the outside of the right knee. Extend your left leg and drop your right knee over the left side of the body. Turn your head to the right and softly gaze at the fingertips. Hold this posture for 20-30 seconds.

2. Sphinx Pose (Salamba Bhujangasana): An amazing yoga pose that tones the spine and stimulates the sacral-lumbar arch. Constant sitting flattens the lower back and sphinx pose helps restore the natural curve of the lower back.

 

Sphinx Pose (Salamba Bhujangasana)

 

 

How to do: Lie down on the stomach. Extend your legs behind and keep them hip-distance apart. Keep your arms by your side and chin on a yoga mat. Spread your toes. Inhale, press the forearms into the mat and lift your head and chest off the floor. Keep your elbows tucked to the sides, draw your shoulder blades back and lengthen your spine. Gaze at your third eye. Hold this posture for 10 breaths.

3. Cat-Cow Stretch (Marjaryasana-Bitilasana): A simple looking stretch with extraordinary benefits — stretches the hips and strengthens the spine.

 

Marjariasana and Bitilasana (Cat-Cow Pose)

 

 

How to do: Start on your hands and knees. Inhale, lift the chest and chin upwards. On an exhalation, arch your back and pull your shoulder blades away from the ears. Now, move into a cat pose: Breathe out, pull your stomach towards your spine and round your back towards the sky. Drop your head down. Repeat this movement 5-20 times.

4. Downward-facing dog pose(Adho-Mukha Svanasana): A powerful pose for comforting and elongating the spine. It effectively stretches the tendons of the lower back.

 

Adho Mukha Svanasana or Downward Facing Dog Pose

 

 

How to do: Come on your fours. Curl your toes under and slowly rise up keeping your knees curved and back straight. Gently, straighten one leg at a time bringing the heels in close contact with the ground. Draw your shoulder blades towards the spine and rotate your arms outwards. Bring your body into a straight line and hold this yoga posture for five relaxed breaths.

5. Plow Pose (Halasana): Fight your backache with a plow pose that also helps you have a sound sleep.

 

Plow Pose (Halasana)

 

 

How to do: Begin in Salamba Sarvangasana. Exhale, bend at the hips and lower your toes above and beyond the head. Try to keep your torso perpendicular to the floor and legs fully stretched. Raise your thighs and tailbone towards the ceiling. Drift your chin away from the sternum and press your hands against the back torso. Exit the pose by bringing the legs back to the ground and rolling out of the pose with an exhalation.

6. Locust Pose (Salabhasana): One of the most effective yoga postures for a backache and toning of the hips.

 

Locust Pose (Salabhasana)

 

 

How to do: Lie on your stomach with arms by your side and forehead on the floor. Leisurely elevate your head, torso, arms, and chest off the ground. Simultaneously, raise your legs up high from a yoga mat. As you perform this, feel a slight rotation in your thighs and elongation in your body from head to toe. Hold this posture for 60 seconds.

When it comes to back pain, proper care, stretching and prevention is a key to good back health. Therefore, practice these yoga postures for back pain and say goodbye to achy back.

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Yoga and meditation are a great source to live a happy and healthy life. Read the article to know the amazing benefits of yoga and meditation.

The whole thing about meditation and yoga is about connecting to the higher part of yourself, and seeing that every living thing is connected in some way- Gillian Anderson.

 

Meditation and yoga go hand-in-hand and help foster a healthy and fit mind and body. The hustle-bustle of modern life leaves many of us with stress and anxiety, which further leads to many ailments. Practicing yoga and meditation together forms and strengthens the body, mind, and soul connection.

When practiced consistently, both meditation and yoga have proven benefits. Let’s know some of the most incredible benefits of meditation and yoga.

Benefits of Yoga

Yoga is a union – a union of the body, mind, and spirit. Yoga is a spiritual and ascetic disciplinary practice that includes breath control, meditation, and performing specific bodily postures for the overall well-being.

Physical benefits of Yoga- Any kind of physical exercise is important for our body and the right amount of it keeps us healthy, in shape, and improves longevity. Yoga is much more than moving the body or stretching it, it is about creating body balance, improving flexibility, and relaxing the body and mind. With the help of a series of postures and right breathing patterns, Yoga benefits in a number of ways such as:

  • Helps reduce and manage body weight
  • Reduces risk of injury
  • Boosts Immunity and metabolism
  • Prevents heart conditions
  • Great for skin and beauty
  • Improves digestion
  • Strengthens the muscles and bones
  • Cures back pain and helps with arthritis

Mental benefits of yoga- A healthy body is incomplete without a healthy mind. Yoga helps to prevent and deal with mental issues by calming the nervous system. Yoga treats mental illnesses or conditions like:

  • Insomnia
  • Reduces stress and anxiety
  • Treats mild depression
  • Stabilizes emotions
  • Clears the mind
  • Improves our relationship
  • Helps keep the negative thoughts at bay
  • Elevates mood

Spiritual benefits of yoga- Yoga is not only for the mental and physical well-being, but also works on the spiritual aspects. Yoga connects you with your soul, provides inner tranquillity, and connects you to the divinity. Yoga is a great way to know the self-truth, develop awareness, improve inner strength, and maintain inner harmony.

Benefits of Meditation

Meditation is a practice that gives deep rest and mindfulness. It is an activity that can be practiced easily. Meditation happens when one delves deep internally, attains calmness, peace and relaxation of the mind and body. Yoga practice is incomplete without meditation practice. It is essential to sit for meditation after practicing yoga.

Physical benefits of meditation- Meditation stimulates the nervous system and makes the body calm, relaxed, and stress-free. Meditation clears the mind to let you have a quality sleep and boosts immunity system. It improves metabolism, reduces aging, increases attention, and immunity that helps to fight the diseases.

Mental benefits of meditation- These days meditation is commonly used to treat mental health disorders. It also reduces stress by slowing down the production of cortisol- the stress hormone. Meditation reduces anxiety, treats mild depression, elevates mood, improves concentration and focus, improves communication, helps you live in the present moment, relaxes and rejuvenates the mind, and also improves the relationship with family, friends, and partner. Meditation is also used to treat people with addiction.

Spiritual benefits of meditation- Many people often mistake Meditation with a particular religion, but meditation doesn’t have any religion and can be practiced by anybody. When it comes to spiritual benefits, meditation plays a vital role in helping develop a deeper personal insight. Meditation makes you learn about Self, discovering self-truth and transforms a person. Meditation is an ideal way to get deep into the consciousness, discover self-reality, and merge with the infinite.

Yoga and Meditation come with enormous of benefits and to achieve all, start practicing this amazing art on a regular basis. A successful meditation and yoga practice occurs only when you practice it daily and consistently.

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Amidst the stressful lifestyle, prolonged working hours, daily hue and cry, family pressure, relationships, emotional demands, and so much more, we have lost touch with ourselves and the beautiful nature surrounding us. To exist in harmony with oneself and the environment is the longing of many people that seems to be a distant dream now in this modern time. But Yoga in daily life in this respect offers holistic aid to help oneself.

 

Yoga is a science of healthy and systematic living that integrates all areas of life and offers invaluable benefits for each aspect of living. It is a comprehensive practice that aims to balance the three cores of life: the body, mind, and the soul. At the core, the art of yoga helps the practitioners to surpass the ego and help attain enlightenment.

The Bhagavad Gita says, “The person is said to have achieved yoga, the union with the self, when the perfectly disciplined mind gets freedom from all the desires and becomes absorbed in the self alone.” And, the physical yoga postures, meditation practices, and pranayama techniques together help an individual attain a still mind, healthy body and balanced spirit.

Here is a list of 10 most phenomenal reasons that state the importance of yoga in our daily life. Read on to learn more:

1. Heightens the Parasympathetic Nervous System: Leading a modern life brings along the various ordeals like stress, tension, etc., that trigger the sympathetic nervous system and give rise to multiple diseases such as high blood pressure, poor heart health, irregular sleep patterns, and so much more. Yoga is a powerful solution that brings about incredible changes in the body’s sympathetic nervous system and stimulates the parasympathetic nervous system. The rest-to-digest response heals and restores the body balance.

2. Gives a Boost To Brain Chemicals: A regular practice of the science of yoga increases the production of good brain chemicals like GABA, serotonin, dopamine, etc., that promotes a feeling of relaxation, contentedness, and happiness.

3. Enhances Immune System: Excessive production of pesky hormones like cortisol, epinephrine, etc., dampens the effectiveness of the immune system by immobilizing the white blood cells and ultimately results in a tarnished physical health. Yoga is found effective in decreasing the production of cortisol and other harmful chemicals within the body while removing the barrier to effective immune function and granting robust health and well-being.

4.  Improves Overall Well-Being: A committed practice of diverse yoga postures with correct alignment strengthens, purifies, and balances the endocrine, digestive, and circulatory system. The practice of inversion increases the blood flow, glucose to head, which in turn increases the development of certain neurotransmitters. The restorative yoga postures release the built-up tensions in the body, etc., thereby enhancing one’s mood and state of wellness.

5. Elevates the Mood: Our Breathing is directly affected by our mood. When we experience negative emotions, our breathing becomes shallow, and when the mind is calm the breathing is deep and relaxed. Yogic breathing techniques are a perfect remedy to retain the breath when we feel our breathing patterns shifting. Relaxed breaths reset the nervous system, emotions, and help us return to a more rhythmic state.

6. Quiets The Mind: The Bhagavad Gita quotes, ‘The mind act as an enemy for those who do not control it.’ Therefore, quieten and control your monkey mind through meditation practices. A peaceful, gentle practice that subsides the distracting thoughts, fosters feelings of relaxation, calmness, makes our mind feel fresh, spacious, and helps us embrace the beautiful life.

7. Helps find Inner Peace: ‘Your inner peace is the greatest and most valuable treasure that you can discover’– Akin Olokun. Yoga helps you find your inner peace and connects you with your heart where the true gems of knowledge and eternal repose lie. Inner peace ultimately shines as outer happiness, health, and fortune.

8. Greater Awareness: The mind often swings from the past miseries to future events and hardly stays in the present moment. The practice of yoga brings greater awareness to the mankind and helps people focus on the present moment. When we live in the current time, we feel more cheerful and focused.

9. Intensifies Energy: Shuttling through the endless chores and multitasking to maintain the work-life balance can be quite exhausting. Spare a few minutes to take up a yoga practice that provides the necessary fillip that recharges the energy and make us feel fresh and strong.

10. Improves Sixth Sense: Yoga practices effectively improve intuition by diminishing ego and making people sensitive towards their surroundings. An improvement in intuitive abilities allows a person to act with a diligent mind which yields positive results.

Yoga is an invaluable gift of India’s tradition that guides us on the path of joy, harmony, and health. Practice with a firm determination to realize the importance of yoga in daily life.

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The neck is a sensitive body part, and neck pain is a common medical condition that can be caused due to various reasons. Neck injury, stress, inflammation, poor posture, wrong sleeping position, desk jobs, sudden jerk, etc., cause stiffness and pain in the neck. With the incredible practice of yoga, a person can easily get rid of the neck pain by removing stress and relaxing the muscles. Explore the five best yoga poses for neck pain here:

Marjariasana and Bitilasana (Cat-Cow Pose)

The two asanas are done together and the gentle movement flexes the spine and gives the back and neck a great stretch.

 

Marjariasana and Bitilasana (Cat-Cow Pose)

 

 

  • Get down on your knees and hand, and form a table like shape. Keep your back flat.
  • Breathe in and slowly raise the chin and tilt the head towards the back. Then push your navel downwards and raise the tailbone.
  • Hold the pose for 30 seconds. This forms a cow pose.
  • For the cat pose, you need to exhale and bend your head. Your chin should touch your chest and then arch the back.
  • Hold the pose for 30 seconds and then keep switching the poses and do it for a minute or two.

Balasana

Balasana is also known as a resting pose. It reduces stress and tension, calms the nervous system, and relaxes the neck and back deeply.

 

Supported Child Pose (Balasana)

 

 

  • Sit on the floor on your knees and let the hips rest on the heels. Let the hands rest on the knees.
  • Now bend your torso forward from the hip and let the forehead touch the ground.
  • Stretch the hands forward and palms facing down. Now gently press the chest on your thighs.
  • Hold the position for a minute. Release and come back to the starting position.

Ardha Matsyendrasana

A seated-twist pose is a great way to detox and makes the entire spinal column strong. The asana massages internal organs and induces flexibility in the neck.

 

 

 

  • Sit straight on the floor with the stretched legs. Keep the feet together and spine straight.
  • Now fold the left leg inside and let the heel lie next to the right hip.
  • Now take the right leg over the left knee and keep it next to it.
  • Slightly twist the waist, shoulders, and neck towards the right, while keeping the spine erect.
  • Set the gaze over the right shoulder and place the right hand on the floor behind you, and the left hand on your the right knee.
  • Hold the pose for a minute and breathe deeply but slowly.
  • Breathe out and release the pose and get back to the starting position.
  • Repeat the same on the other side.

Viparita Karani

Viparita Karani is a difficult pose but does wonders for the neck pain. It is a relaxing pose that calms the mind, eases the spine, and takes off the pressure from the neck.

 

Viparita Karani

 

 

  • Lie straight on your back near a wall. Your hips should be touching the wall. Now lift the legs up against the wall.
  • Keep the feet parallel to the ceiling and let your legs touch the wall.
  • Your hands should be resting on the floor beside your body and the palms facing upwards.
  • Your body should be at a 90-degree angle. Now lift your hips. You can use prop or hands for support.
  • Relax your body, close your eyes and breathe. Hold the pose for at least 1-2 minutes.
  • Release and roll on any side. You can also try this pose without using the wall, once you get the perfection.

Shavasana

It is the conclusive restorative yoga asana. This asana is practiced at the end of the yoga session. The pose relieves stress from within, calms the mind and body, and instills a feeling of peace and harmony.

 

Savasana (Corpse Pose)

 

 

  • Lie on your back in a relaxing position on the ground. Keep your eyes closed, legs apart comfortably. Let the knees relax and toes face sideward.
  • Keep your arms alongside your body and palms facing upward. Keep breathing deeply and gently.
  • Be in the position for 10-20 minutes while remaining peacefully awake.

Along with yoga posesAyurvedic massage therapies and simple neck exercises like moving the neck in a circle, moving forward and back, will also help. So bid the neck pain goodbye with the help of yoga practice.

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Do you remember the last time you truly rested and allowed your body to have a few moments of relaxation from the long tiring day, constant e-mailing, worrying and so much more? Many of you may not have an answer to this because it has been a long time since you relaxed. Well, getting a few minutes of deep relaxation in a day can do wonders for your body organs. Our erroneous lifestyle takes away the organ efficiency and the imbalanced organ functioning can tax the entire body system. A little restorative asana a day can stabilize, repair, relax, soften, and can optimize the organ function so that you feel healthy and at your best on a regular basis.

The practice of gentle, rejuvenating restorative yoga asanas helps support the bone structure, injects the relaxation response within the body, balances the nervous system and set the body for healing, detoxification, and growth process.

Try these top five restorative yoga postures for a harmonious organ function:

1. Supported Seated Forward Bend Pose (Paschimottanasana): Sit on a yoga mat with erect spine and unbent legs. Place a folded blanket under your knees and rest your hands on the floor. Inhale; raise your arms to the side and then overhead lengthening the spine. With an exhalation, fold forward at the hip and reach down with your hands. Wrap a yoga strap around the soles of the feet and hold it with your hands. Rest your stomach, nose, and chest on the legs. Hold this pose for a minute.

 

Paschimottanasana

 

Benefits: This posture stimulates the functioning of the liver, kidneys, adrenal glands, and ovaries. Also, the forward bend position relieves upper body tension.

 

2. Supported Downward Facing Frog Pose( Adho Mukha Mandukasana): Begin in a tabletop position and place a bolster between your calves and thighs. Your ankles should be directly behind your knees. Sit back on your heels and place the forearms, elbows, and palms on the ground. Keep your arms straight on the yoga mat. Exhale; lean in a forward direction and rest your head on a block placed on the floor. Feel a deep stretch in your thighs and posterior.

 

Supported Downward Facing Frog Pose( Adho Mukha Mandukasana)

 

Benefits: A powerful posture that strengthens and opens the hips, thighs, and groin. It expands the lungs for a maximum oxygen exchange through the joints.

 

3. Supported Pigeon Pose (Eka pada RajaKapotasana): Begin in downward facing dog position. Place a yoga block under the hips for added support. Bend your right knee and place it between your hands and stretch your left leg behind. Rest the right ankle of the right foot near the wrist of your left hand. Uplift your torso away from the thighs and elongate the spine. Gaze downward. For more relaxation, you can bend your torso over your thighs and can rest the forehead on a folded blanket with arms by your sides. Hold this posture for 30-60 seconds.

 

Supported Pigeon Pose (Eka pada RajaKapotasana)

 

Benefits: The pigeon pose potently releases tension in the shoulders, chest, and regulates the digestion. It is also powerful in reducing the body-mind fatigue.

 

4. Supported Child Pose (Balasana): Come on your fours. Spread your knees 3-4 inches apart and repose your hips on your heels. Keep a folded blanket between the back of the thighs and calves. Keep your spine erect. Upon exhalation, fold forward and wrap your torso between your thighs. Rest the chest over the thighs and forehead on a bolster. Keep your arms long and straight with palms near to the posterior in an upward direction. Stay in this posture for 20-30 seconds or more.

 

Supported Child Pose (Balasana)

 

Benefits: The child posture gently relaxes the muscles of the upper body, soothes stress, and restores the body balance.

 

5. Supported Sphinx Pose (Salamba Bhujangasana): Lie in a prone position on a yoga mat and stretch your legs behind. Keep a folded blanket under the legs. Keep the arms by your side and the chin on the yoga mat. Keep your forearms parallel to each other and shoulder-width apart. Inhale, press the forearms into the floor and uplift the chest and head up above the ground. Roll your shoulder blades away from the ears and soften your gaze. Hold this pose for 10 deep breaths.

 

Supported Sphinx Pose (Salamba Bhujangasana)

 

Benefits: This yoga posture raises the immunity level of the body, firms the hips and strengthens the abdominal muscles.

 

Improve your organ function with the practice of these five holistic restorative yoga poses and feel healthy daily.

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Are you are eager to connect with your true self, to experience a revival of your spirits, to savor the optimal health and to explore deeper roots of the traditional yogic wisdom in tranquilizing, exotic, and exquisite landscapes? Plan for a yoga holiday in India. A Yoga retreat in India provides a life-changing opportunity to the visitors to embark upon a journey embodying traditional disciplines of wellness– yoga and meditation, to tread on the path of self-empowerment and to nourish the health with healthy and irresistible delicacies.

 

Unfold the moments of happiness, refreshment, goodness, and innate calmness by heading for yoga vacations in breathtaking locations. Here is a list of pointers that tell how one can contribute the most to a beautiful yoga retreat.

1. Prepare for a Unique Vacation experience: Being on a yoga retreat offers you the with the golden chance to explore the diverse layers of your authentic self, to get in touch with your spiritual side, to find the much-needed peace and so much more. For a highly rewarding experience, it is imperative that you prepare yourself fully. First, ask yourself why you are heading for a yoga retreat? Do you desire to travel far away from the toxic urban life into a serene, natural alluring place or do you wish to enhance your overall well-being? Spend considerable time in thinking what you yearn for from the yoga holidays and select the ideal yoga retreat for yourself. Secondly, opt for a perfect location. Ascertain what entices you the most — the glorious snow-capped Himalayas or the clean sandy glorious beaches. And then thirdly, pack all the essentials that help you sink well into the yoga practice and other soul-searching activities on a yoga retreat. Take care of all these details and get ready for an exclusive and rejuvenating experience.

2. Delve in Yoga And Meditation Practices with all your heart: Yoga vacations are not just about indulging in thrilling adventures, admiring the pristine beauty, and relaxing under the warmth of the dazzling sun on an amazing landscape, it is more about the ancient science of holistic health–yoga practices. It is a transformational getaway dedicated to robust health and mental peace. Therefore, actively take up the yoga and meditation practices without skipping the schedule. Devote all your heart and energy in learning and understanding of the science. Practice the yoga postures, develop upon a meditative faculty, attend all the yoga and ayurvedic sessions offered in the companionship of convivial people and embrace the beauty of life. Above all, listen to your heart and honor your needs.

3. Savor Yogic Food: Yoga retreat programs treat you with yogic food prepared from fresh sources, herbal ingredients and piquant spices. Consume and relish the healthy yogic delicacies that grant you with sound physical and mental health. Yoga retreat exposes the students to dietary disciplines that help them keep a check on their unhealthy eating patterns, overeating, addiction to destructive substances, and leads them towards a healthy and fulfilling livelihood. Taking up a yoga retreat in India also gives the golden chance to learn the art of Ayurvedic cooking and to step closer to the world of nourishment.

4. Determine the Budget: For a worthwhile yoga retreat experience, make sure that you take into account your budget and the price of the selected yoga vacation program. Best things don’t have to be expensive all the time. Therefore, go for a yoga retreat that is not at all hefty on your bill book and includes everything that caters to your needs like dedicated yoga classes, holistic meals, excursions, and so much more to make your retreating incredibly reviving and a treasuring experience.

5. Get in touch with the teacher: If possible get in close contact with the teachers of the yoga retreat. The most beautiful thing about yoga vacations is that you have inspirational yoga instructors that really take care of your requirements and attend to your desires in a more intimate way. So, tell them about your expectations, if you have any injury, etc., so that they can help you get the best and safe experience.

6. Be conducive to Change from Within: A famous quote says, “You can’t change what’s going around you until you start changing what’s going inside you.” Accept the change with open arms once you come on a yoga retreat. A yoga vacation helps you become a better human being and shall motivate you to continue to nurture the positive transformations within.

Take these pointers well into consideration to make a yoga retreat more mesmerizing and keep planning yoga escapades as you go along!

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According to the Vedic Tradition, early morning is a spiritually charged time of the day. Having said this, there are many individuals who shall happily admit that they are not a morning person; let alone an early morning one. However, there is a treasure hidden in the morning and that is ‘Morning Yoga’. Morning yoga practice is an amazing day to kick-start your day. It is helpful in toning the body, helps connects with the spirit, and leaves you with a feeling of freshness and goodness. Also, Practicing yoga in the morning offers ways to a person to clear the mind and to energize the body for the rest of the day.

 

So, wake up in the morning, perform gentle yoga sequences and postures such as sun-salutation, mountain pose, bridge asana, and so much more, and loosen up the knots and kinks in the body. Go one day without the yoga routine and you feel different is what regular yoga practitioners say. Tried and tested!

Here is a list of the most incredible benefits of yoga in the morning:

1. Regulates sleep Rhythm and Equipoises the Hormones: You may take a few days to get into the morning yoga routine but once you make this a habit your body naturally becomes habitual to waking up in the morning each day. It makes you feel fresh and energized. While practicing yoga with diligent attention to yoga postures, breathing techniques and meditation cast an affirmative effect on the endocrine system responsible for a healthy body maintenance. The endocrine system stimulates hormones that keep you in a state of balance. Morning yoga practice also stimulates the pineal gland that secretes the melatonin hormone which is responsible for regulating sleep patterns.

2. Healthy Consistent Routine: We all lead busy lives and our time is valuable. It gets tough for several entities to enroll in yoga classes owing to the hectic schedules, and by the end of the day either some other priorities prevent us from taking up the practice or we are too tired to perform an asana. Therefore, an early morning practice is highly recommended. It fills you with the sense of empowerment that comes from regular and disciplined yoga practice. It also increases mental strength, makes us more alert for the rest of the day and helps us build healthy, consistent yoga routine.

3. Boosts the digestive system: Morning yoga practice warms up the digestive system and causes a free flow of the nutrients through the body which metabolizes the carbs and fats easily and quickly. The practice of twists invigorates the vital organs, eases the morning pain, and awakens the belly.

4. Prevents Injury and Aches: Lengthening the spine, stretching the body, reducing aches are some of the key benefits of yoga. We spend our entire day sitting in chairs for prolonged hours and morning yoga practice powerfully counters the sedentary life we spend. The art of yoga increases flexibility, perfects posture, and prevents rounding of the spine. The practice of yoga poses in the morning affects the muscle memory and help us stand taller and walk easier as the day progresses.

5. Sets the mental tone: Practicing yoga in the morning calms the mind and steadies the body. Beginning the day with a peaceful mind gives a golden chance to spend the entire day with  serenity. It gives a greater chance to reflect on the goals and to deal with the challenges with a focused and refreshed brain.

6. Soars the Energy levels: The yoga practice involves moving of the body in different shapes and angles and by default, that means cells movement and therefore, cells oxygenate. Greater oxygen supply to the cells refreshes them and this, in turn, revitalizes your whole body. So, boost your energy levels with morning yoga practice.

Embrace the morning yoga routine; step closer to divinity, peaceful nature and align your inner sun with the rhythm of the natural sun.

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Explore the blog to know some of the amazing and effective yoga poses to cure digestion.

Bad digestion is the root of all evil- Hippocrates.

According to Ayurveda, it is said that poor digestion is the root cause of all disorders and many diseases. That is why it is important to have a strong and a healthy digestive system. The bloated and puffy feeling, gastric trouble, upset stomach, growling sounds, etc., can be irritating, embarrassing, and also an indication towards a troubled digestive system. With the help of yoga and yoga asana, you can easily cure the stomach trouble naturally, without popping the pill.

Sputa Matsyendrasana

The yoga asana is great to tone and soothe the abdomen. It stimulates internal organs and is great for the digestive system.

  • Lie down straight on your back. Now fold the knees and bring it close to the chest.
  • Hug the knees and breathe in. As you breathe out, put the knees on the right and with the help of right hand, push it down.
  • Now turn the head and stretch the arms out towards the left. Be in the pose for around 30 seconds.
  • Return to the beginning position and then repeat the same on the other side.

Ardha Matsyendrasana

This asana is one of the amazing yoga poses for digestion. It should be performed in the morning on an empty stomach and clear bowels.

  • Sit on the floor with the legs extended outward. Now bend the left knee and place the knee close to the body.
  • Now turn towards left and place the left arm behind you and palm on the floor.
  • Stay in the pose for a minute. Release the pose, then return to the starting point and repeat on the other side.

Paschimottanasana

The yoga pose gives a good stretch to the back, activates the abdominal organs, and improves digestion.

  • Sit with a straight back and stretch your legs outward. The toes should be flexed towards you.
  • Now breathe in and raise the arms over the head, stretch the arms while breathing out and bend it forward. Your back should be straight and fold the torso from the hips.
  • Try to hold your toes. Place the head on the legs and relax.
  • Stay in the pose for a minute and then release. Repeat the asana for a few more minutes.

Marjaryasana and Bitilasana

This yoga asana is a transition between two poses, which is a great warm-up pose to relax the body and also improves the digestion.

  • Get on the floor on your knees and hands, and keep your back flat.
  • Now exhale and drop your head down and round-up the spine to make the cat pose.
  • Now inhale and arch the back. Lift the head and butt for the cow pose.
  • Keep on switching between these poses while inhaling and exhaling. Repeat the pose for a few minutes.

Adho Mukha Svanasana

Another amazing and effective yoga pose for digestion as it also improves circulation and strengthens the abdominal muscles.

  • Stand on the four limbs. Your body should make a structure like that of a table.
  • Now breathe out and slowly lift the hips and align the knees and elbows. Your body should form an inverted V.
  • Align your hands and shoulders, and then your knees and feet. Your toes should be pointed towards outside.
  • Now compress the hands on the floor and stretch out your neck. Direct the gaze towards your navel and let the ears touch the inner side of the arms.
  • Hold the pose for 15-30 seconds.

 

Pawanmuktasana

 One of the great yoga poses for digestion and the best one to help you release all the trapped gases in the digestive tract.

  • Lie flat on the floor on your back and make sure that the feet are together. Place the arms beside the body.
  • Exhale and bring the knees towards the chest and press your thighs on the abdomen. Wrap your arms around your legs, hugging the knees.
  • Hold the asana for as long as you can, and then release the pose. Try to tighten the grip of the hands as you exhale and loosen when you inhale.

Trikonasana

The pose tones the belly, strengthens the body, improves balance, improves digestion, and stimulates abdominal organs.

  • Stand straight and place the legs about three feet apart from the feet.
  • Place the left foot outside at 90 degrees and right foot should be placed at 15-degree angle.
  • Balance the weight equally on both the feet and now bend the body from the hip to the left. Lift the right hand up and let the left hand touch the floor.
  • Your arms should be straight in a line and then rest the left hand on the ankle or shin. Your gaze should be direct in the right palm.
  • Stretch the body and hold the pose for 30 seconds. Release the pose and then repeat the same with the other leg.

A great and a healthy digestion is a priceless gift, as the overall well being of a person depends on it. Combine the yoga poses practice and healthy eating habits with Sudarshan Kriya for effective results. Sudarshan Kriya is a breathing technique that helps bring down the stress level, eliminates negative emotions, and works on overall well being.

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A healthy body is incomplete without a healthy mind. But in today’s stress bound life, mental illnesses have become a common story. Depression is one of the mental conditions which affects a majority of people nowadays. If you often feel empty, hopeless, and heavy-hearted, if you are surrounded by grey thoughts, then there you are in trouble as depression is all set to surround you. Introduce a regular practice of yoga into your life and shut the door on this fatal condition.

Many studies have found that yoga has the power to reduce stress, anxiety and help with depression. Here are seven amazing yoga poses for depression.

Balasana (Child Pose)

The Asana calms the brain, relieves stress and anxiety. It gives a gentle stretch to the lower back and hips enabling the body to relax.

Steps:

  • Sit on your knees or in a seiza pose. As you sit on your heels, touch the big toes together.
  • Hands should be resting on the thighs. Now spread the knees apart and inhale. Then bend forward and exhale.
  • When you bend, your torso should be between the thighs. Stretch the arms forward in front of you.
  • Hold the pose for 30-60 seconds.

Uttanasana (Standing Forward Bend Pose)

Another easy and one of the effective yoga poses for depression. It improves nervous system functioning, calms the mind, reduces anxiety, and relieves tension in the neck, shoulders, and back.

Steps:

  • Start with holding the Tadasana pose with the feet joined together.
  • Slightly bend the knees. Now fold the upper body from the hips over the legs, and place your hands on the ground next to the feet.
  • Breathe in and stretch the chest to lengthen the spine. Breathe out and fold the thighs back. While doing so, keep the gaze straight and focused.
  • Hold the asana for 20-40 seconds.

Setu Bandhasana (Bridge Pose)

The asana relaxes the body and strengthens the back muscles to relieve a stiff back. It works wonders for people facing the issue of stress, anxiety, and depression, and makes you feel at ease.

Steps:

  • Lie straight on your back and then bend your knees placing feet on the ground hip-width apart.
  • Your ankles and knees should be aligned. Let the hands rest beside the body and palms should be facing downwards.
  • Now breathe in and lift the back and let your shoulders, arms, and feet manage the weight.
  • Make sure the chin touches the chest and thighs are parallel to each other.
  • Lift the torso higher and hold the pose for 30-60 seconds. Breathe deeply and slowly. Breathe out and release the pose.

Halasana (Plow Pose)

It reduces stress, relieves anxiety, and keeps insomnia at bay. It reduces the risk of mental illness, relieves headaches, calms the mind, and gives the body a good stretch.

Steps:

  • Lie straight on your back. Place the arms beside your body with palms facing downward.
  • Breathe in and rouse your feet off the floor with the help of abdominal muscles. Bring your legs at a 90-degree angle.
  • Support the hips with your hands. Lift them and bring the feet at a 180-degree angle.
  • Your toes should be placed over and far away from the head. Hold the posture for a minute while breathing slowly.
  • Exhale and gently bring the body to the starting position.

Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

Urdhva Mukha Svanasana cures mild depression, fatigue, releases stress and rejuvenates the body.

Steps:

  • Lie straight on the stomach and place the hands beside the body.
  • Now place your hands on the floor, inhale and slowly lift your torso. Then gently lift the knees and hips.
  • Spread the body weight on your hands and feet. Now slightly move your head backward, keeping the wrist and shoulders aligned.
  • Hold the pose for a few seconds. Breathe slowly, exhale and release the pose.

Adho Mukha Svanasana (Downward-Facing Dog Pose)

Again one of the amazing yoga poses for depression. The asana improves blood circulation, stretches the neck, relieves stress, reduces anxiety, and calms the mind and body.

Steps:

  • Stand on the four limbs and form a table like position. Now exhale and lift the hips and straighten your knees and elbows.
  • Align the hands, shoulders, and feet, and form an inverted-V.
  • Press the hands on the ground, lengthen the neck, let your ear touch the inner arms and turn your gaze to the navel.
  • Hold the pose for a minute and then return to the table pose.

Savasana (Corpse Pose)

Ending position of every yoga session, Savasana relaxes and rejuvenates the body. It regulates the blood pressure and gives rest to the mind. Lie on the ground in a relaxing position for a few minutes.

Yoga allows you to find an inner peace that is not ruffled and riled by the endless stresses and struggles of life- B.K.S Iyengar.

Yoga is a perfect dose of happiness and positivity which keeps the depression and mental illness at bay.

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Yoga is a science of well- being, a science of youthfulness, a science of integrating the body, mind, and soul. It is the perfect workout to get healed both internally and externally. But in today’s hustle and bustle, we usually forget to take our own care. There are many yoga poses which you can easily do to rejuvenate, but if you can’t then chair yoga poses or seated yoga poses are there to help.

Chair yoga or seated chair yoga is a practice of modified yoga poses. The style is ideal for those who spend hours hunched on their desk, senior citizens, obese people, and people with neurological issues.

Here are top seven chair yoga poses for you:

Marjaryasana Bitilasana (Chair Cat-Cow Stretch Pose)

Sit on the chair with straight back and hands on your knees or thighs. Breathe in and arch the spine and roll the shoulders towards the back and down. This is a cow position. Now breathe out and round the spine, drop your chin on your chest, and let your head and shoulders bend forward. This is cat position. Continue doing the cat-cow stretch for 5-10 breaths.

Benefits- It improves balance and posture, stretches and strengthens the neck, spine, back, hip and abdomen. Relieves stress, balances emotions, and stimulates belly organs.

Urdhva Hastasana (Chair Raised Hands Pose)

Sit straight on the chair and as you breathe in, raise your hands towards the ceiling. As your arms reach up, move away your shoulders from the ears and then move the shoulder blades or scapula down your back. You can also stretch your hands towards the back, do the process for 10-15 breathes or more.

Benefits- Stretches shoulder, armpits, and belly, improves digestion, enhances body posture, relieves stress and anxiety, improves blood circulation and eases sciatica.

Uttanasana (Chair or Seated Forward Bend)

Sit straight and on an exhalation, bend your torso over your legs. Put your hands on the floor and on an inhalation, raise your hands back upwards. Repeat the movement for 10-15 seconds. You can also do Utthita Parsvakonasana or chair extended side angle after Uttanasana.

Benefits- It relieves tension in the neck, back, and spine, eases symptoms of menopause, asthma, and insomnia, improves digestion, calms the mind, strengthens knees and thighs, and stretches calves, hips, and hamstrings.

Ardha Matsyendrasana (Chair Spinal Twist Pose)

One of the best chair yoga poses, Chair Spinal Twist pose is very easy to perform. Sit on the side of the chair. Now twist your torso or upper body towards left and lengthen the spine while breathing on and twist on exhalation. Then repeat the same onto the right side. Do this movement on each side for 5 breaths.

Benefits- The pose increases flexibility, releases toxins from the body, cleanses internal organ, strengthens and tones obliques and abs, relieves symptoms of sciatica, menstrual discomfort, backache and fatigue, and improves digestion.

Eka Pada Rajakapotasana (Seated Pigeon Pose)

Sit on the chair with a straight back. Now bring your left ankle to rest on your right thigh. Try to keep your knees in line. Hold this pose for five breaths or more. You can also bend slightly forward to stretch your upper half. Now repeat the pose with the right leg.

Benefits- This seated yoga pose has a lot of benefits. It opens hip joints, stretches thighs, cures urinary disorder, increases hip flexibility, improves postures, releases stress and anxiety, alleviates sciatica pain and lower-back stiffness.

Garudasana (Seated Eagle Pose)

Sit straight in a chair and cross your left thigh over your right. Now wrap your left foot around the right calf. Then cross your right arm over the left arm over the elbow. Touch your palm and hold the pose for 5-10 seconds or more. Then repeat the same on the other side.

Benefits- It strengthens the calves, improves balance, alleviates sciatica, stretches the thighs, hips, upper back and shoulders, and increases the flexibility of legs and hips.

Virabhadrasana (Seated Warrior Pose)

Sit straight on the chair and place your feet flat on the ground. Now extend your arms outward and your palms should be facing down. Your arms should be straight and at shoulder height. Then slowly turn the arms and torso to the right. Hold the breath before rotating to the left. Do this movement for about 30-60 seconds.

Benefits- It releases stress, improves body balance and posture, strengthens and tones the legs, lower back, and arms, and increases stamina.

These are some of the best chair yoga poses; you can also try neck roll, finger stretches, seated chest lift, eye exercises, chair Savasana, and meditation while being seated.

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Fad diet and 100 pushups a day! That’s the cure for belly fat for most of the people, right? Do these actually work? Well, it might work for certain people but for the ones who are looking for a natural, safe, and effective method of reducing the stomach fat, there is no better way than the science of yoga.

The art of yoga not only amplifies flexibility and increases strength but also helps reduce the belly fat in an effectual manner. The continuous practice of yoga targets the abdominal muscles in a much more functional way than any number of crunches assisting the practitioners to get rid of abdominal fat. Read on to explore the seven yoga poses for a flat stomach:

Bow Pose (Dhanurasana): An effective yoga pose that reduces belly fat and stretches the entire body. It is also powerful in constipation, diabetes, and piles.

Steps: Lie in a prone position on a floor with legs together and arms by either side of the body. Exhale; bend your knees and raise your heels up towards your hips. Hold the ankles with your hands. Inhale; lift your legs up and tilt your head backward. Take deep breaths and hold the pose for 30 seconds.

Cobra Pose (Bhujangasana): A powerful yoga posture that aids in digestion, provides relief from anxiety, and helps a practitioner in shedding the extra pounds.

Steps: Lie down on your stomach with extended legs and arms tucked by your sides. Rest your forehead on the ground and align your palms with your shoulders. Inhale deeply; lift your chest up and fix your gaze towards the ceiling. Make sure your navel is drawn in and your hips are firm. Hold this pose for 30 seconds.

Camel Pose (Ustrasana): A great pose that tones the abdominal muscles and provides a good stretch to the entire body.

Steps: Kneel on the ground with knees hip-width apart. Make sure your spine is erect. Rest your hands on the back of your pelvis. Slightly lean back and tuck your chin towards your chest. Slowly reach back and grab your heels with our palms. Keep your thighs perpendicular to the floor and align your posterior with your knees. Remain in this pose for 60 seconds.

Plow Pose (Halasana): This asana massages and enhances the digestive organs, tones the abdominal muscles, and improves detoxification.

Steps: Lie in a supine position on the yoga mat. Take a deep breath and lift your hips and legs up off the yoga mat. Keep your torso perpendicular to the floor. Gently straighten your legs and lower your feet to the floor behind your head. Ensure your legs are fully extended. Hold this pose for 20-30 seconds.

Boat Pose (Navasana): The regular practice of boat pose guarantees a flat stomach, toned abdominal muscles, and many other wonderful health benefits.

Steps: Sit on a floor with stretched legs and palms on the ground. Bend your knees and bring them closer to your chest. Inhale; lean back and slowly straighten your legs out. Keep your shins parallel to the floor. Try to raise your legs as high as possible. Extend your arms outwards alongside the body. Look in forward direction. Keep your breath soft and smooth. Hold this pose for 30 seconds.

Wind Relieving Pose (Pawanmuktasana): A wonderful pose that helps in alleviating various gastric problems, strengthens the muscles of the abdomen and assists in burning fat.

Steps: Lie flat on your back. Upon exhalation; bend your knees and draw them towards your chest. Clasp your hands around your knees. Keep holding your right knee while you extend your left leg along the floor. Try to touch your chin to your right knee. Hold this pose for 20 seconds. Repeat the same with your left leg and finally release and extend both the legs along the ground.

Standing Forward Bend Pose (Uttanasana): An excellent yoga pose that helps in burning the tummy fat.

Steps: Stand upright on a yoga mat. As you take a deep breath, stretch your arms overhead. As you breathe out, lean forward and bring your arms to the floor. Try to grab the toes with your hands. Keep your chin in contact with your knees. Hold this pose for 60 seconds.

If you desire for a stunning body, toned figure and gorgeous look then incorporate these seven simple yoga poses for flat stomach in your daily routine.

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“Age is a question of mind over matter. If you don’t mind, it doesn’t matter”- Satchel Paige

Rightly said, age is just a number if a person is young at heart. But whether we accept the fact or not, old age comes with a lot of health issues, which at some point holds you back, and refrains you from doing certain things you love so much. But with the help of life science, a person can remain youthful at any age. Yoga is for all–be it kids, adults, women, working people or elderly. So here is some amazing and easy yoga poses for seniors.

Tadasana (Mountain Pose)

Mountain Pose or Tadasana is the very basic pose of all asanas, and gentle yoga poses for seniors. There are several yoga asanas that are a development of this pose. Great for seniors, it can be practiced at any time of the day. But if you want to perform other poses in addition to this one then do it in the morning on an unfilled stomach. Try to hold the asana for about 10-30 seconds and increase gradually.

Health Benefits: The pose strengthens thighs, ankles, and knees, tones the abdomen, increases blood circulation, improves posture, reduces flat feet, and relieves sciatica.

 

Balasana (Child Pose)

Practice this pose in the morning on an empty stomach. It is a beginner level pose and resembles the child’s position in a womb. Hold the pose for around 30 seconds to one minute or as long as possible.

Health Benefits: Balasana helps release tension, improves body functioning, relieves anxiety, calms the body, mind, and soul, promotes blood circulation, and stretches muscles, especially of the back, chest, and shoulders.

 

Adho Mukha Svanasana (Downward Facing Dog Pose)

The pose looks difficult but can actually be performed by seniors too with ease. This asana is the beginner level Ashtanga yoga asana and one should practice this pose in the morning. Hold the asana for few seconds or more, as per your body’s comfort.

Health Benefits: Downward Facing Dog Pose is one of the best yoga poses for seniors which helps boost confidence at this age. This helps you become more active, enhances blood circulation, boosts immunity, makes the mind sharper and helps prevent Alzheimer.

Baddha Konasana (Butterfly Pose)

Baddha Konasana or butterfly pose is also known as cobbler pose. The pose is one of the gentle yoga poses for seniors and one should practice this asana in the morning on an empty stomach and clear entrails to get wholesome benefits. Be in the pose for 1-5 minutes and tweak as per your comfort.

Health Benefits: Baddha Konasana helps the oldies keep constipation at bay, stimulates bladder, kidney, and smoothens the process of menopause. It also helps with smooth and regular bowel movement, relieves fatigue, anxiety and brings you out of mild depression.

 

Bhujangasana (Cobra Pose)

This is one of the healing yoga poses for seniors and is great to deal with back problems and helps in improving health. You can also practice this pose in the evening; just make sure that there should be a gap of 5-6 hours between your last meal and practice session. Hold the asana for a few seconds or more, depending on the body’s convenience.
Health Benefits: Stretches the chest, shoulder, and abdominal muscles, elevates mood, increases flexibility, strengthens the spine, and improves mobility.

 

Trikonasana (Triangle Pose)

It is again a simple and gentle yoga pose for senior, and good for smooth bowel movement. The pose is a beginner level pose of Vinyasa Yoga Asana. Hold the asana for 30-60 seconds or more depending on your body’s convenience.

Health Benefits: Triangle pose helps in shedding pounds, balances the body, reduces blood pressure, prevents fidgeting, strengthens arms and legs, and helps the elderly to remain fit.


Savasana (Corpse Pose)

This pose is also referred as relaxing pose and is done at the end of the yoga session. In this pose, your body undergoes deep relaxation while remaining still like a corpse. It is the beginner level pose of Ashtanga yoga and Hatha Yoga forms. After completing the yoga session, be in this pose for 10-15 minutes.

Health Benefits: Savasana calms the mind, relaxes the body, cures insomnia, improves concentration, eases body, enhances the quality of life, cures common chronic ailments in elderly, good for mental health, diabetes and constipation.

 

So seniors, gear up and fill your life and heart with the rewarding goodness of Yoga.

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Weight gain or obesity is one of the biggest health problems people face. It also increases the chances of various ailments like diabetes, heart conditions, joint pain, low bone density, etc. With the help of yoga, a person can shed pounds and maintain an ideal weight for a healthy living. So here are some of the best yoga exercises for weight loss.

Sun Salutation or Surya Namaskar

Sun Salutation is the combination of 12 different asanas. It slowly stretches the muscles and improves blood flow. It builds internal heat which helps in burning down the calories. It helps tone the entire body, balances metabolism, stimulates the digestive system, improves posture, cures constipation and is excellent for an overall physical and mental well being.

Parivrtta Utkatasana (Twisted or revolved Chair Pose)

One of the most effective yoga poses for weight loss, Parivrtta Utkatasana works on the glutes, quadriceps, and abdomen. It is more intense than the other poses of yoga for weight loss. It also tones internal organs, is good for digestion, increases flexibility and improves overall health.

How To Practice: Stand in mountain pose and inhale. Lift your arms. Now exhale and put your weight on your heels and then bend your knees. Now bend your hips like you do in chair pose. Now put your hands in front of your chest in prayer position. Place your thighs back and down to erect the spine. Then pull down your palms to the navel and revolve your chest around the right. Keep your weight on the heels. Hold the position for 10 seconds. Repeat the step revolving around the left side.

Sarvangasana (Shoulder Stand Pose)

This asana is difficult and requires a lot of practice. It is a great therapy for the thyroid glands which affect the gain and loss of weight. Also improves digestion, increases strength, balances thyroid level, boosts metabolism and is good for the upper body, legs, and abs.

How to practice: Get into the corpse pose. Now slowly bring legs close to the chest and lift your lower body. Now place your hands on the back for support and lift your legs up. Your entire body should be straight with your upper arms and shoulders supporting the back. Hold the pose for 10 seconds and slowly fold your knees. Bring the legs down and get back to the same position.

Dhanurasana (Bow Pose)

The best yoga for weight loss, bow pose targets the abdomen. As a great yoga exercise for weight loss, it strengthens ankles, groins, chest, thighs, and abdominal organs releases back pain and cures constipation.

How to practice: Lie on the ground on your stomach and relax. Now slowly bend your legs backward and try to hold the ankles with your hand. With this position, the entire body weight will come on your abdomen. Hold the pose for 10-15 seconds, continue breathing and slowly get back to the starting position. Repeat this for 4-5 times.

Trikonasana is one of the best Yoga exercises for weight loss. The asana stretches the muscles of your body and improves its functioning. It is also good to maintain body balance, reduces belly fat and builds more muscles.

How to practice: Stand straight with legs wide apart and put your weight equally on both feet. Now take a deep breath and exhale, bend your body to right from your hip keep your waist intact. Lift your right hand up and let the left hand touch the ground. Your hands should form a straight line. Do the same with the other hand. Stretch your body as much as you can.

Kapalbhati Pranayama (Skull Shining Breathing Exercise)

It is a simple breathing exercise which works great for weight loss and reducing stubborn belly fat as it engages your abdomen muscles.

How to practice- Keep your spine straight. Put your right hand on the stomach. Now inhale smoothly and exhale powerfully. Remember to keep each inhalation deep and passive, but exhalation should be strong. Repeat this 25 times.

Vriksasana (Tree Pose)

Looks easy but requires a lot of body balance to hold the pose. It is again one of the best yoga poses for weight loss and body balancing.

How to practice: Stand straight and fold your left leg at the knee and keep your foot on the inner-side of the right thigh. Keep your back straight and maintain balance. Hold the pose for as long as you can.

The body achieves what the mind believes; practice these yoga asanas to reduce weight fast.

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Pranayama is an important aspect of yoga practice. Pranayama is a Sanskrit name which is translated as an extension of the prana. Prana means life force. It helps in controlling the breath and soothing the fluctuation of the mind, body, and spirit. According to Yoga Sutra of Patanjali, Pranayama is the fourth limb of the eight limbs of Ashtanga Yoga.

Pranayama Yoga practices preliminary focus on concentration, active thinking, helps you gain a sense of mindfulness, makes you self-aware and conscious, and syncs the body movement with the breath. So let’s know more about the Pranayama yoga breathing exercises for beginners.

Kapalbhati Pranayama (Skull Shining or Cleansing Breath)

Kapalbhati is a simple, best and powerful Pranayama yoga breathing exercise for beginners. In this yoga breathing, inhaling is passive and almost non- extant, while the exhalation is strong and forceful, which engages your abdomen muscles.

How to practice- Keep your spine erect and put your right palm on your stomach. Now take a deep breath in and exhale powerfully. Every inhalation should be passive, but exhalation should be powerful. As a beginner, practice it for 25 repetitions.

Benefits- It releases backache, neck pain, strengthens back and stomach muscles, rejuvenates tired cells, reduces aging signs, and improves circulation.

Ujjayi Pranayama (Victorious Breath)

This yoga breathing exercise attains its name from the mild hissing sound that comes out as you breathe in. Sometimes ocean-like sound is also formed during the process of inhalation while practicing Ujjayi. This is one of the best yoga breathing techniques to calm the breath and build internal body heat.

How to practice- Sit straight with a relaxed neck and shoulder. Breathe in deeply through the nose and breathe out through the mouth. While exhaling through the mouth, make an ‘AH’ sound by constricting your throat. Once you get comfortable, close your mouth and start exhalation from the nose and make the same sound.  As a beginner, start practicing it for five minutes and slowly extend your time.

Benefits- This exercise helps you to establish a link between the movements and the breath. It increases metabolism, enhances memory, improves skin, boosts the immune system, and promotes a sound mental health.

Bhastrika Pranayama (Bellows Breathing)

The pranayama includes vigorous breathing which consists of powerful series of inhaling and exhaling. Bhastrika Pranayama is a fast-paced breathing exercise as compared to other techniques. This breathing exercise is a complete ‘no’ for those with respiratory or cardiac conditions and for menstruating and pregnant women.

How to practice- Sit straight and give your back support of a wall or chair. Now take a deep breath, filling lungs with air and then gently breathe out. Take the same length of time with each inhalation and exhalation. Try to do at least three rounds of ten breaths.

Benefits- This technique pressurizes the abdomen, so is good for the abdominal muscles. It helps in improving appetite, increases oxygen content in blood, and removes nose and chest congestion.

Sheetkari Pranayama (Cooling Breath)

Another of the amazing yoga breathing exercises for beginners, Sheetkari Pranayama is good for those who have frequent bouts of restlessness and anger. So for all the hot-heads, Sheetkari Pranayama will help you to go easy and cool down.

How to practice- Sit in a comfortable position and close your eyes. Now press your teeth together, roll your tongue, and part your lips. Inhale slowly and deeply, through the gaps between your teeth through the rolled-out tongue. Try this exercise for 10 minutes and gradually increase the time.

Benefits- This breathing exercise helps lower the body temperature and is highly beneficial for those experiencing hot flashes and fever. You can also practice this yoga breathing technique during winters. It also benefits the throat, tongue and corrects your digestion.

Anulom Vilom Pranayama (Alternate Nostril Breathing)

This yoga breathing technique is considered as the simplest breathing exercise among all. This breathing exercise has great healing powers to treat serious ailments.

How to practice- Sit in a relaxed position with your back straight. Now close the right nostril with the right thumb and place the index finger of your right hand between your eyebrows. Later, use the ring finger of your right hand to close the left nostril. Now slowly inhale from the left nostril and then remove the thumb from the right nostril to exhale.  Repeat the process for 5 minutes while you can gradually increase the time.

Benefits- Good for concentration, cures mental issues, and is beneficial for breath-related issues.

With these yoga breathing exercises for beginners, take a deep breath, revitalize, and let it go.

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For many people, stress is so commonplace that it has become an inseparable tool in their life. The wobbling stress can negatively affect our behavior, mood, thought patterns, etc. In fact, depression, eating disorders, fatigue, panic attacks and so much more stems from stress that contaminates the health and quality of life more than any other factor. Stress is often regarded as a slow time bomb, which gives rise to hypertension, cardiac arrest and various other ailments in a short span of time. While the good news is that unlike other stress-reducing tools, the 5000-year old discipline of yoga is an effectual way of achieving peacefulness of mind and body.

 

The discipline of yoga is a time-tested and well-established method of reducing physical, emotional, and mental stress. Whether you commit a few hours to daily yoga practice or plan a long yoga retreat that immerses you in deep traditional yoga practices, you are certain to enjoy many health benefits. In addition to the relief from constant stress and anxiety while on a yoga retreat in a pleasant location, the practice of meditation, pranayama shall restore your body, mind, and spirit.

Here are top five benefits of yoga retreat that you shall experience:

1.  Triggers A Calm State of Mind: It is the daily tedious routine that most of us wish to take a break from and planning a weekend getaway allows us to step into a state of health and well-being. The yoga retreats are held in breathtakingly natural locations that provide the perfect serene atmosphere for undertaking deep meditative practices. As you take up the meditation practices in the lap of nature with the soothing breeze, you are able to calm your mind that brings greater clarity to your thoughts and vision. If you seek an opportunity to discover the deeply enrouted well-spring of love and happiness within then plan for a Himalayan yoga retreat, the origin of it all.

2. Intensifies Yoga Asana Practice: The practice of yoga is well-established in releasing the stress from body and mind of a practitioner. The art of yoga is regarded as a mind-body exercise that brings together physical and mental disciplines and helps us achieve a state of equanimity. Coming on a yoga retreat gives you a lifetime opportunity to correct your asana practice and learning how to synchronize the breath with the yoga postures help you to escalate in your practice for maximum results. Moreover, yoga retreats offer glimpses of peace and relaxation while the immersion into deep yoga asana practice allows you to connect profoundly with your surroundings.

3. Provides Deep Relaxation and Rejuvenation: When the everyday life seems exhausting and starts boggling you down, it is imperative that you give yourself the permission to truly relax and revitalize. Coming on a yoga retreat allows you to listen to your body’s needs and helps you unwind from the usual stress of life. Committing to yogic discipline, peaceful meditation sessions, brightening talks and discussions truly bring the much-needed calm and composure. Being on yoga retreats gives you the ‘me’ time, a chance to reconnect with your lost self, to discover the thriving entity, a person who is physically, mentally and spiritually awake. Therefore, yoga holidays with yoga practices work as a cornerstone is the most effective way of restoring the well-being and connecting with the true power within.

4. Assists in Dealing with Difficult Situations: Life is all about change. Alterations are bound to happen as change is occurring continuously. When we are dealing with an upsetting situation, challenges, turning points, etc. we are highly stressed and anxious. And, yoga retreats can help deal with these changes more effectively. Coming on a yoga retreat brings tranquility to your soul, inner satisfaction, and heightened awareness. With a greater clarity of thoughts, you shall be to deal and accept these changes better.

5. Form a Healthy Outlook towards Life: In discharging the day-to-day activities, our mental and physical health also suffer a setback. So, going on a retreat allows you to take a check on your health and well-being. Practicing yoga at these destinations can immensely improve your physical and mental health. Devouring the healthy meals surely invigorates your digestive system and result in strong well-being. Also, when we feel healthy inside, it transforms our mood into a happy one.

After learning about the inspiring benefits of yoga retreats, what’s holding you back? Pack your bags and head for a rejuvenating yoga retreat.

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Sun Salutation or Surya Namaskar is a perfect yoga workout. It is a sequence of asanas, which is composed of 12 dynamic yoga poses. Sun Salutation is the best way to do cardiovascular workout, it is best done early morning and is a great way to keep your body in shape and mind at peace. Here are Sun Salutation Steps for your better understanding.

1.Pranamasana (Prayer Pose)

Stand straight and keep your feet together. Put equal body weight on both feet and then bring your hands at the chest level in a prayer position. Open your chest and relax your shoulders and breathe in. This asana is done in the beginning and at the end of sun salutation. The pose gives you relaxation and improves concentration.

 

2.Hasta Uttanasana (Raised Arms Yoga Pose)

Maintain the same pose, inhale and then lift up your arms. Your biceps should be close to your ears. Then stretch your body. The pose improves digestion, tones abdomen muscles and increases the lung capacity.
 

3.Hastapadasana ( Standing Forward Bend Pose or Hand To Foot Pose)

Exhale and bend forward your upper body, while keeping your spine straight. Bring down your hands completely beside your feet. Slowly,  make an effort to straighten your knees and keep the hands in the same position. The pose stretches  the back muscles of the body, tones abdominal organs, strengthens the nervous system and increases blood supply.
 

4.Ashwa Sanchalanasana (The Equestrian Pose)

Inhale and take the left leg to the back. Now bend your right knee without changing its position. Keep your hands straight and fingers should touch the floor. Now slowly look up and tilt your neck backward. Your left foot should be exactly between your palms. This asana benefits the nervous system, tones abdominal organs and makes leg muscles flexible.
 

5.Adho Mukha Svanasana (Downward Facing Dog)

Exhale and take your right leg back, lift your hips, straighten the knees and elbows, and form an inverted V with your body. Keep your body in a straight line. The pose helps  to calm the mind, relieves stress, strengthens arms and legs, fights mild depression, improves digestion, helps to relieve a headache, back pain, fatigue, etc. to name a few.
 

6.Ashtanga Namaskara (Eight Limbed Salutation)

For this pose, you have to slowly bring down your knees on the floor and exhale. Your eight parts should touch the floor- feet, knees, palms, chest, and chin. Now, slightly raise your hips and abdomen. The asana strengthens the chest and the muscles of hands and legs.
 

7.Bhujangasana (Cobra Pose)

Lie straight on your stomach and place your hand on the side, your toes should touch each other. Move your hands in front to shoulder level and should be parallel to each other. Now put your body weight on your palms, breathe in and raise your head upwards. Arch your neck backward and replicate the cobra. The pose is good for headaches and back injuries.
 

8.Parvatasana (Mountain Pose)

Exhale and raise your hips and tailbone, your chest should be downwards, heels on the ground, and body should create an inverted V. It strengthens muscles of thighs, knees and ankle, increases strength, relieves sciatica, improves blood circulation, improves body posture, reduces respiratory issues, etc. to name a few. The pose is similar to step 5.
 

9.Ashwa Sanchalanasana (The Equestrian Pose)

Breathe in and bring your left foot forward and place it in between your hands, and then bring your left knee down to the floor. Press your hips down and bring your face upward. The step is similar to step 4, except this one is with the other leg.
 

10.Hastapadasana (Standing Forward Bend Pose or Hand To Foot Pose)

Exhale and bend down your upper body, keep palms on the ground. You can bend your knees if feeling any discomfort, otherwise, try to keep them straight. The step is similar to step 3.
 

11.Hasta Uttanasana (Raised Arms Yoga Pose)

Inhale while rolling up your spine and let your hands go up. Then bend a little towards the back and push your hips slightly out. The step is similar to step 2.

12.Tadasana (Standing Mountain Pose)

For performing the last step of sunrise salutation yoga, exhale and straighten your body. Bring your arms down and stand in a relaxed position.

Surya Namaskar Mantra recites- For those who salute the sun every day, life expectancy, conscious, vital power, strength, and courage shall grow.

Practice this sun salutation sequence for lifetime benefits.

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Yoga means ‘union’, a union of the mind, body, and soul. It is about the present, self-awareness, peace of mind, self-healing, self-realization, detoxification of body, self-discovery, and overall well being. Yoga is about ‘you’, yoga is for all and one. One of the oldest forms of yoga, Ashtanga Yoga, also called Ashtanga Vinyasa yoga has been known to offer a yogi some of the most replenishing benefits. So here are some of the most amazing benefits of Ashtanga Yoga.

What Is Ashtanga Yoga?

“The way you accept Ashtanga yoga is the way you will accept other outside challenges in life”- Rory Trollen

In Sanskrit, Ashtanga means an eight-limbed form and this system of yoga was recorded by sage Vamana Rishi. The yoga style was popularised by K. Pattabhi Jois during the 20th century. Ashtanga Yoga benefits have been reaped by various yogis since years.

What Ashtanga Yoga Does?

According to sage Patanjali, in the Yoga Sutra, Ashtanga Yoga is a way of internal purification for revealing the universal self and consists of eight spiritual practices. Ashtanga is a dynamic flowing practice, which syncs the movements of the body with the breath. The form is designed to purify the body, building core strength and toning the body.

Eight Spiritual Practices of Ashtanga Yoga

  • Yama (moral codes)
  • Niyama (discipline)
  • Asana (proper yogic posture)
  • Pranayama (control of breath or yogic breathing)
  • Pratyahara (control of sense)
  • Dharana (focus or concentration)
  • Dhyana (meditation)
  • Samadhi (salvation)

Key Principles of Ashtanga Yoga

  • Swasa (Breathe)
  • Vinyasa (Linking breathe and movement)
  • Drishti (gazing point)
  • Sthithi (key position)
  • Bandhas (locking energy)

Ashtanga Yoga Poses

Ashtanga yoga practice follows a series of Hatha yoga poses, starting from standing poses to sitting poses then to finishing poses. Strict adherence to the routine makes the style unique. This yoga style starts with Surya Namaskar or Sun salutation, which is then followed by six standing poses.

Those six standing poses are the foundation of other poses and after this comes a four series. The series could be difficult, so if you are a beginner, it is recommended to practice under the strict supervision of a yoga guru. After all, then comes the finishing position.

Ashtanga Yoga Benefits

As we told you that the style is about connecting the breath with movements, and helps with self-healing. Practicing Ashtanga yoga rejuvenates you and balances your body mind and soul. So here are some Ashtanga benefits.

Physical Strength- Ashtanga yoga focuses on physical strength and muscle training. Ashtanga not only makes your mind calm and soul peaceful, it also works on body strength. Practicing this style of yoga makes your body toned, strong, and controlled. It also helps in weight management, increases flexibility, works on core strength, and builds stamina and endurance.

Mental Healing- We all know that yoga is not only about physical fitness, it also works on your mind and soul. Practicing Ashtanga will benefit you with various mental issues like stress, tension, etc. It opens your mind, allows you to apprehend knowledge and is great for mental rejuvenation. Ashtanga also helps people who are suffering from any issue that involves the brain. For example, people suffer from lower back issues due to tension or headaches due to stress.

Spiritual Well Being- As mentioned above, Ashtanga also works on spiritual healing. Ashtanga promotes openness of the soul, it is a great way to get connected with your inner-self. It will help you fall in love again and also give you a better understanding of the self. Practicing Ashtanga also brings positivity in and around you, and you will also start feeling energetic and happy. Ashtanga benefits are endless, it is meant to awaken our spiritual self.

Emotional Benefits- Emotional benefits consist of controlling and balancing one’s emotions. It is said that most of the sufferings are caused by emotions. For Example, a heartbreak and sad emotions can lead to mental illness or sometimes it will greatly affect your body. A balance between emotions and feeling is needed, Ashtanga helps you with it.

Other Benefits- Ashtanga yoga comes with a lot of other benefits. It helps you to lead a happy, healthy, and fruitful life. Ashtanga Yoga also benefits your intellect. It opens the mind, makes your IQ strong, builds confidence, helps to interact with people, etc., to name a few.

Ashtanga is happiness, inner peace, discipline, learning, devotion, consciousness and letting go. So practice this style to earn them all.

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The science of Yoga is not just limited to women or kids; it is an equally transformative art form for men too. Men find an amazing escapade in various forms of workouts – both outdoors and indoors. While the science of yoga holds a much higher recognition status among women owing to the elegance and tone the art form renders to a practitioner’s body and mind, the science has also caught the whims of several men as well. If you are one such dude who has been smitten by the ‘yoga-bug’ then here are five beginner yoga asanas for men to you to try and get started with:

Uttanasana (Standing Forward Fold Pose)

Commence the practice in Uttanasana for providing a deep stretch to the spine, arms, shoulders, and legs. Stand on the mat with the feet aligned next to each other. Lift both the arms upwards and feel a stretch in the torso and shoulders while doing that. Gently bend forward at the waist while exhaling in an effort to touch the feet. The pose is highly beneficial in managing blood pressure and to open up stiff muscles in the body. Remain in the pose for 15-30 seconds.

No. of Repetitions: 10

Recommended Tip: If you are unable to grab the ankle or touch the feet, then you may bend your knees a little or use a yoga block for support.

Ashwa Sanchalanasana (Equestrian Pose)

This is one of the most crucial beginner yoga poses for men, especially for the lazy buds and the runners, as the pose is an intense lunge variation ideal for a strengthening of legs and core while the pose also helps in improving the balance and alignment of the body and the mind. Remain in the low lunge pose for nearly 20-30 seconds to reap its benefits well.

 

No. of Repetitions: 10

Recommended Tip: If the back foot keeps on slipping while affecting your balance, then perform it against the support of a wall.

Virabhadrasana (Warrior I)

This is an outstanding yoga asana for men for flexing the upper body and lower body especially the shoulders, arms, thighs, and calves. In addition to the flexibility, the pose also helps in deep strengthening and conditioning of the core, shoulders, and thighs. Stand on the mat with feet spread wide apart. Fold the right foot outwards and left one inwards. Lift your arms high in the air, feeling strength build up in the upper body, especially the shoulders. Fold the right knee to form a right angle with the thigh. Remain in this pose for 30-60 seconds before switching with the other leg.

No. of Repetitions: 10

Recommended Tip: If you are facing issue with balancing the body, let the back foot rest against a firm support in order to avoid a fall or a slippage while performing the asana.

Utkatasana (Chair Pose)

This is an excellent yoga pose for working the quadriceps, abdomen, hips, shoulders, and arms. The pose is also highly beneficial in opening the chest muscles. Stand on the mat with feet slightly apart and parallel to each other. Lift the arms upwards while feebly bending the upper body towards the front. Bend the lower body at the knee. Align the knee with the tip of the feet and the hips nearly parallel to the floor. Remain in this pose for 30-60 seconds before releasing back to the initial position.

No. of Repetitions: 10

Recommended Tip: Take a break of 15-20 seconds between each repetition for best performance in each.

Balasana (Child’s Pose)

 

This is an excellent pose to relax from deep within and for releasing any pent-up stress in the body and the mind. On a completely physical level, the pose is an amazing remedy for treating a hunch in the back and for strengthening the lower back, particularly the spine and knees. For best results, remain in the pose for 15-30 seconds with each repetition.

No. of Repetitions: 10

Recommended Tip: Keep a bolster or pillow below the abdomen to achieving maximum relaxation in the upper body.

Include these five basic yoga poses for men in your daily workout routine and gradually increase the asana variations as the body and mind adapt to these. Remember! Yoga is a slow and gradual practice towards achieving the most exclusive experiences.

So, stay patient and stay hooked, guys!

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Summary: Divulge in key details of International Yoga Day 2017  celebrated at Shwaasa through this web-blog.

Several renowned yoga schools and eminent teachers have worked relentlessly to preserve the rich heritage of yoga and various yoga styles. One such school is shwaasa who organizes the International Yoga Day every year since its inception under the guidance of inspirational and popular figure Shwaasa Guru Sri Vachananda Swamiji.  With an effort to spread the wisdom of yoga across the globe and to encourage people to take an elemental step towards healthy life and goodness the International Yoga Day 2017 at Shwaasa was organized in the garden city ‘Bangalore’. It was truly a star-studded event which witnessed the presence of some of the globe’s oldest yoga teachers Tao Porchon Lynch, 98 and Amma Nanammal, 97 inspiring millions of them through their knowledge and practice. Lynch is an acclaimed author and Nanammal is a yoga practitioner and teacher based in Coimbatore, Tamil Nadu, India.  The principal guest for the program was Anna Hazare, an avid practitioner of  yoga. The previous editions were graced by popular celebrities and yoga followers Shilpa Shetty (2015) and Bipasha Basu ( 2016). Held in the Kanteerava Outdoor stadium, the event recorded a footfall of 5,000 practitioners making it grander than before. Having said this, Shwaasa plans to go extravagant with the next edition of International Yoga Day where even more number of International Yoga Stars and Guinness World Record Holders shall grace the occasion.

Yoga Ratna Awards were organized as a part of International Yoga Day to pay tribute to the greatest yoga masters of the globe. Yoga Ratna Awards are given annually by the Shwaasa organization to venerated yoga masters. Yoga Ratna is for excellence in Yoga and Yoga Sammana is for significant contributions in yoga.

A student often speaks about Shwaasa Guru’s aplomb, respectful and warm nature that has won several hearts. He also proudly mentions how his savoir-faire talent, ability to organize mega events with finesse overwhelm them. Further, the students are floored by the Shwaasa Guru’s confidence, enthusiasm, and high vitality. They also speak about a heartwarming quality of Swami Vachananda Ji similar to Swami Veda Bharati, both of them like people, care of them and loves to interact with children. His generosity attracts the human race and his teachings have a profound impact on them.  Sri Swami Vachananda Ji is not only a great teacher but is also a devoted disciple and a keen learner. He bears immense respect for his Gurus, seniors and never places himself as a competitor to them. He always seeks their blessings and considers himself as a junior who is a part of a team teaching yoga to the world.

Swamiji’s statement “ Everyone knows that yoga came to Kannada from the Himalayas and the north, but our saint Basavanna contributed one practice that I am also teaching, and that is trataka of the Istha Linga. This means that spirituality is deeply embedded in your personality and you shall teach more and more people about the science of yoga and its roots in divinity. May the blessings of your Guruva be upon you. Jai Radhe!” Is most liked by his student Jagadananda Das. His only wish for his Yoga Guru Swami Vachananda Ji is to avoid the many pitfalls and to continue the good work.

At the event, a theme on ‘non-religious nature of yoga’  came up and Sri M. made a point that even an atheist can be a yogi. To this Jagadananda Das said, “yoga makes everything better– it makes eating, sleeping, work and studying better–it’s about improving life. It is true that one can be atheist and can practice yoga, but the ultimate improvement in life is to know God. So, yoga improves one’s religious endeavors too.”

Later, he thanked Shwaasa Guru for reviving his Hatha Yoga Practice. He was also thankful to the Guru for assisting, supervising him during the video shoot as he suffered a sudden attack of amoebic dysentery. Moreover, he shared his experience of meeting Yoga Ratna Award winners Pilot Baba and Keiko Aikawa. He briefly mentioned about his roommate from Haridwar Swami Ishwarananda.

Lastly, with immense pleasure, he talked about Tao Porchon lynch and her incomparable energy and awareness. how she is a living testimonial to the benefits of the lifelong practice of yoga asanas and meditation. At the International Yoga day, she was constantly demonstrating yoga asanas like Sarvangasana, Matsyendrasana and even performed a ballroom dance number for the spectators with a bright smile on her face. He divulged a key detail about Tao Porchon that she always wear High Heels.  She was accompanied by Teresa-Kay Aba Kennedy, her student. She has done Ph.D. from Harvard University and is a first person to own a yoga studio in Harlem.

The celebrated International Yoga Day 2017 in the guiding light of yoga luminaries highlighted the fact that the science of yoga is a holistic approach to maintaining harmony between the mind and body.

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Ashtanga yoga is a chief-variant of Hatha yoga popularized by Shri K.Pattabhi Jois. A dynamic, intensive yoga practice synchronizing movements with the breath to produce internal heat designed to detoxify the body. Ashtanga yoga with its many vinyasas is great for strengthening and toning the body. The practice of Ashtanga yoga confers the practitioner with increased strength, flexibility, mental serenity enhanced focus and innumerable benefits.

 

The Mysore style of Ashtanga yoga consists of six series: Primary, secondary and four advanced series each one having a set order of yoga asanas. Each of the six series starts with the practice of sun salutation, followed by standing sequence and ending with finishing series. For a novice, dwelling in the primary series of asana is the best option.

Ashtanga Primary Series:

Ashtanga primary series is known as ‘yoga chikitsa’ meaning yoga therapy in English. It is aimed at purifying the mind and body from toxins thus preparing it for higher physical and meditation practices. On a physical level, the practice of yoga asanas builds core strength, tones the body, lubricates the joints and helps to build resistance. On a mental level, it improves focus, enhances confidence, calms the nervous system. On a subtle level, the primary series of asanas work towards the clearing of nadis (energy channels) from smooth flow of prana enabling effective working of mind and body.

The series begins with the practice of Surya Namaskar (A) followed by six standing poses followed by seated postures or inversions and ending the series in corpse pose.

Surya Namaskar A:

1. Samasthiti: Stand on a yoga mat with a straight spine, feet together and weight evenly distributed over the feet. Draw your abdominal muscles in, roll your shoulder blades back, open your chest and raise your arms up toward the ceiling. Take a deep breath and raise your hands up and fix your gaze at the thumbs.

2. Standing forward bend or Uttanasana: From the samasthiti, come to standing forward fold pose. Exhale; bend forward at the waist and bring your arms down. Place your hands on the back of the calves. Ensure your back and legs are straight.

3. Plank Pose or Kumbhakasana: Breathe out and step back with your legs and extend your arms in front of you. Curl your toes inwards, tuck your elbows to the side of the body and align your heart with the arms. Make sure your body falls in a straight line.

4. Upward Facing dog pose or Urdhva Mukha Asana: Transition to upward dog pose from plank pose by lowering your knees to the mat. Bring your chest and chin to rest on the mat. Now, pressing your hands into the floor lift your chest up as higher as possible and look up towards the ceiling.

5. Downward facing dog pose or Adho Mukho Svanasana: Upon exhalation; bring your knees on the floor. Pressing your palms into the ground. Extend your legs behind and come into a downward facing dog position. Keep your gaze fixed on your navel. Keep breathing in and out during the entire pose.

6. Samasthiti: End the sun salutation in the samasthiti pose. Upon exhalation; step to the front of the yoga mat. Inhale, bring your arms to the side of your body and erect spine.

Standing Yoga Poses:

1. Triangle Pose or Trikonasana: Stand on a yoga mat with feet hip-distance apart. Align your heels with each other. Turn your right foot out towards 90-degrees angle and left foot inwards at 45-degree angle. Raise your arms parallel to the ground and turn your body to your right side. Lower your right arm and place your right hand on the ground. Simultaneously, extend your left arm up towards the ceiling. Gaze at your right thumb.

2. Hand to toe pose or Padangusthasana: Stand upright on a yoga mat with hands on your hips. Exhale; bend forward at the hips and bring your arms to the floor. Now, grab the big toes of your feet and rest your forehead on your thighs.

3. Extended hand to big toe pose or Utthita Hasta Padangusthasana: Stand on a yoga mat and upon exhalation bend your right knee and hold the big toe with the right hand. While inhaling, extend your right leg keeping your fingers entwined with the big toe.

4. Warrior Pose or Virabhadrasana: Stand upright and tall on a floor. Spread your feet 3-4 inches apart. Turn your right foot out to form a right angle and form an acute angle with your left foot. Twist your body to the right and bend your right knee. Stretch your arms above and fold them in prayer position.

5. Chair Pose or Utkatasana: Stand on the floor with arms at your side. Gently lower your hips to the ground (as if sitting in a chair) and shift your weight to your heels. Raise your hands above and make them parallel to the floor.

6. Wide leg Forward bend or Prasarita Padottanasana: Begin in mountain pose and spread your legs 3-4 feet. Upon exhalation; bend forward at the waist and place your hands on the floor.

Sitting Pose :

1. Seated Forward bend pose or Paschimottanasana: Sit on a yoga mat with legs stretched in front of you. Breathe out and bend forward. Rest your forehead and chin on the thighs. Hold the big toes of your feet with your hands.

Closing Pose:

Corpse Pose or Savasana: Lie flat on the floor with legs stretched and arms by your side. Close your eyes and relax your body. Remain in this pose for five minutes.

Practice this Ashtanga yoga sequence to experience physical and mental relaxation.

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Time and again we have been discussing the more-than-unique life-altering discipline– ”Yoga”. And one of the most popular styles of yoga practiced across the globe is Ashtanga yoga. A famous yogi named K. Pattabhi Jois was the founder and the promoter of this yoga style. The name ‘Ashtanga’ is derived from the eight-limbs mentioned in the Patanjali Yoga Sutras. The Ashtanga yoga primarily focuses on improving the strength, flexibility, and breathing of a practitioner.

 

This dynamic, physically intense practice involves interlinking the breath with the postures to produce internal heat designed to efface the toxins from the body. The classical Ashtanga yoga comprises of 6 series of asanas– beginner, intermediate, and four advanced series. As you progress in the series, the difficulty level rises preparing you for the next. Similarly, each yoga posture practiced is designed to make the practitioner ready for the next yoga asanas.

It is no secret that Ashtanga yoga consists of some advanced yoga asanas practiced in the intermediate and advanced series. But, yoga beginners can very well practice the style of Ashtanga yoga and can reap its numerous benefits.

Here is the Ashtanga yoga sequence for beginners:

Surya Namaskar A

1. Samasthiti: Stand upright and tall on a yoga mat with feet close to each other. Tuck your tailbone and abdominal muscles in, roll your shoulder blades back and away from ears and arms at your sides.

2. Urdhva Hastasana: Upon inhalation; bend your knees, raise your arms overhead and fold your palms in prayer position. Gaze at your thumbs.

3. Uttanasana: Upon exhalation; bend forward at the hips and bring your arms down towards the floor. Relax your neck and head.

4. Ardha Uttanasana: Begin in Uttanasana and as you breathe in, lift your torso away from the thighs. Make sure your elbows are straightened and hips are aligned with the ankles.

5. Chaturanga Dandasana: As you breathe out, step back with your feet keeping your elbows tucked to your sides and gently lower your body to the floor. Make sure your knees are off the floor.

6. Urdhva Mukha Svanasana: Upon inhalation, press your hands into the floor, lift your chest up, tilt your head backward and look up towards the sky.

7. Adho Mukha Svanasana: As you exhale, tuck your toes inwards, raise your posterior high and come into an upside down position.

8. Uttanasana: Bring your feet together, relax your neck and rest your arms on the floor.

9. Urdhva Hastasana: Upon inhalation, raise your arms up toward the sky and look at your thumbs.

10. Samasthiti: Upon exhalation, bring your arms to the side and straighten your spine.

Primary Series:

1. Paschimottanasana: Sit on a floor with straight spine and legs in front of you. While you breathe in, bow forward at the hip and extend your arms forward. Try to grab the feet with your hands. Keep your torso long and straight, and raise your head up high. Hold the pose for 15-20 seconds.

2. Janu Sirsasana: Begin in staff pose with arms at your side. Bend your right knee and place the right heel below the pubic bone. Your right foot should touch the inner left thigh. Fold forward over your left leg keeping your spine erect. Extend your right arm to hold the left foot. Bend your head and rest your nose on the leg. Hold the pose for 30 seconds.

3. Marichyasana: Sit on a yoga mat with extended legs, toes flexed and arms by your side. Bend both your knees. Drop your left knee to the floor. Bring your left foot under your right leg close to the right hip. Upon exhalation, raise your left arm overhead. Upon inhalation; turn your body to your right. Place your left elbow on the outside of the right knee. Take your right hand behind your body and place it on the ground. Twist your head over the right shoulder and hold the pose for 60 seconds.

4. Navasana: Sit straight on a floor and place your hands slightly behind your hips. Bend your knees and raise your feet up and above the floor such that your thighs are angled at 45 degrees. Gently straighten your knees and raise your legs a little higher. Keep your arms parallel to the floor. Remain in this pose for 15-20 seconds.

Finishing Series

1. Padmasana: Sit on a floor with legs stretched in front of you. Fold your right knee and place it over left thigh and repeat the same with left leg as well. Place your hands on the knees and keep your head straight. Hold the pose for several deep breaths.

2. Savasana: Lie straight on a yoga mat with arms beside you. Spread your arms away from your body and widen your feet about 2-3 inches. Close your eyes and remain in this pose for 3-5 minutes.

Practice this Ashtanga yoga for beginners under the guidance of a skilled yoga teacher to make the most out of your practice.

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So, you are all set to take the Hatha Yoga sessions a notch higher – advance as a Hatha Yoga practitioner. Hatha Yoga, the Birth-giver of most contemporary forms and the most ancient style of yoga to have ever touched the earth, is still the most vouched-for yoga form among yogis of various levels. If you are looking for upping the regular Hatha Yoga sessions and evolve further, then wait no more. Gear up to explore these four simply outstanding Hatha Yoga postures as the Advanced Hatha Newbie:

  1. KAPOTASANA (KING PIGEON POSE)

How to Perform:

    • Kneel on the mat with the upper body aligned and straight.
    • Take the right hand behind to grab the right ankle while smoothly bending the body
      Next, take the left hand behind to grab the left ankle. Your body shall form a smooth C-curve with this. Engage the core to support your body without exerting on the arms.
    • Deepen the arc to comfortably rest both palms on the floor.
    • Now, gently lower the upper body even further until your head touches the floor and is cupped between the feet. Make sure not to exert weight on the arms or the head. Focus on the core.

Benefits: This is an amazing yoga pose for stretching the entire body from the ankles, thighs, abdomen, chest, to the neck and the throat. The pose is highly effective in strengthening the back muscles while improving the overall posture of the body.

Contraindications: People suffering from high blood pressure or low blood pressure condition should not practice this pose. There is a chance of increased headache for people suffering from a migraine. If not performed safely, it can cause serious injury to the lower back and neck area.

2. NATARAJASANA (LORD OF THE DANCE POSE)

How to Perform:

    •  Stand in Tadasana (or Mountain Pose)
    • Shift your weight on the right leg and carefully lift the left leg backward while slightly tilting the upper body toward the front in order to gently support this movement.
    • Hold the left leg with the left hand for balancing the pose.
    • Raise the right arm parallel to the floor with your gaze fixed on the front.

Benefits: An excellent yoga asana for deeply stretching the shoulder muscles, chest, thighs, and abdominal muscles. Ideal for strengthening the legs and feet while improving the balance and posture.

Contraindications: This is a safe yoga pose. However, extreme precaution must be taken while performing it as the practitioner may lose balance resulting in heavy injury. People suffering from soreness or injury anywhere in the body should avoid this pose.

3. PADMA MAYURASANA (PEACOCK POSE VARIATION)

How to Perform:

  •  Sit in Padmasana (Lotus Pose).
  • Bend your torso forward to let the head touch the floor.
  • Twist your wrist outwards and bend your elbows in the crease of your waistline.
  • Support the torso weight on the palms facing the floor.

Benefits: This yogasana provides an excellent tone to the abdomen and the forearms. It is ideal for the strengthening of wrists, forearms, torso, hamstrings, and thighs.
Contraindications: People suffering from any kind of strain or injury in the wrist or elbow are advised against performing this pose.

4. ANANTASANA (SIDE-RECLINING LEG LIFT)

How to Perform:

  •  Lie on your right side, spine aligned with the hips, legs straight and aligned on top of each other.
  • Bend the elbow of the right arm to support the head.
  • Now, slowly lift the left leg high in the air until it is perpendicular to the groin
    Raise your left arm high in the air to touch the toes of the raised left leg. Feel stretch in the side abdomen and the thighs as you do it.
  • Grab the toe of the left foot between the thumb and the forefinger of your hand. Hold the pose for 30 seconds.

Benefits: The pose provides complete stretch to the hamstrings and oblique muscles while toning the abdomen.

Contraindications: This is a relatively safe yoga asana. People suffering from sciatica, spinal injury, lower back injury or slipped disc issues are not advised to perform this asana.

Take the advanced leap with these Hatha Yoga Postures under the guidance of a professional yoga instructor only.

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Many fitness-aware people well into exercising have taken Hatha yoga, expecting it to be a breeze and came out pleasantly surprised and feeling sufficiently challenged by the typically yogic and intense breath to movement routine. This ancient art, five thousand years old and rich with holistic health benefits as well as having spiritual connotations, is transforming lives by showing to the world a guideline of sustainable living in a fast track era of cutthroat competition and the negativity that surrounds it.

Stemming from a profound understanding of physical mechanics, the discipline of Hatha recommends postures for the body to sustain higher levels of energy. With controlled breathing, meditation, and cleansing techniques, Hatha yoga is a well-rounded system of body-mind wellbeing that can enrich the way one feels, thinks, and experience life. When imparted in its complete depth and dimensions, Hatha can enable an individual in attaining her ultimate potential. Unlike other styles of yoga, to be a Hatha practitioner requires no extra agility or a certain length of previous experience.

Here is why we are recommending Hatha to be the prime choice of a beginner in yoga—

Hatha De-tenses You

The trepidations of starting something new is common and naturally, the body will bear its reflections. If you are a newbie in yoga, it is likely to be facing difficulties in executing each posture to perfection. Rigidity in shoulders, lower abdomen, and chest often bars from bending the full length or swerving a full circle. It might get all the more difficult for those coming from an erratic but deskbound lifestyle of office work and haphazard living.
Hatha, unlike other rigorous styles like vinyasa or Iyengar, allows a lot of leeway to relax and go through the motions, one movement at a time to ease up and practice with calm. What Hatha really teaches is to emphasize the breath, an all persisting flow of life force that effectively rejuvenates the body and mind.

Ensures Spinal Health

The epicenter of the nerve system, the spinal stretch connects the brain with various organs. Exchange of neural impulses takes place here. To keep the nerve impulses flowing freely and effectively through the body, health and agility should be maintained in the spine. Disruption of neural functionality in the spinal region may result in weakening of internal organs and proneness to diseases.

All of the Hatha postures, supine, seated, or standing, ensures deep spinal activity. Through arching backbends and frontal lunges as in the “downward facing dog”, or in the high stretched “bridge pose”, the spine is kept in its most supple health, and the nerves strong.

Inculcate Good Health Habits

Etymologically, Hatha can be broken into Ha, meaning the sun and Tha, meaning the moon. The coming together or yuj, of the solar and the lunar opposites in a being is, Hatha. The yuj or unity is also the root word of yoga. Perfect balance and harmony between conflicting emotions, impulses, and habits is a necessary state of being for the practice of this ancient art of wellbeing.

After adapting yoga, you will find the excesses and deprivation of your day to day life altering for founding a better balance. Welcome healthier eating habit, less of emotional outburst and more repose. Better metabolism and fewer cravings for food and beverages will come naturally with Hatha every day, keeping you harmonized inside-out.

Initiates Breath-Movement Synchrony

Hatha should be a yoga beginner’s first step in realizing the importance of breath. With pranayama or yogic breath regulation, the practitioner will know how to go deeper into one’s own psyche, recognize own strengths and weaknesses. Deep breathing can effectively up your heart rate and thus lower the risk of heart attack, relieving depression. When you slowly become adept in the individual postures of Hatha, the poses could be organized into fast-flowing sequences for better impact, almost to the level of aerobic pump ups.

Relating to cardiovascular health boost, a drop in blood pressure is a natural outcome of yoga too. The restorative state of savasana in the Hatha sequence has proved great in systolic blood pressure, almost up to 26 points, and a drop of 15 points in diastolic blood pressure.

Boosts Happy Bio-chemicals

The control of happiness can be in your hands with yoga’s regulating power over the endocrine glands. The exercise is known to lower cortisol levels- the prime stress-response secretion in the human body. Cortisol has often been detected as the root cause of depression, high pressure, and insulin resistance conditions leading to diabetes. Cortisol can also result in extra calories, leading to obesity.

Instead, the gentle massaging effect of yoga very effectively sets into flow serotonin, the bright happy hormone, keeping you untiringly in good cheer and shining with a healthy glow!

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The mystical wonders of yoga are encouraging the human race to unfurl their yoga mats and to practice yoga asanas, pranayama, and meditation. However, when you are just about to embark upon a journey of yoga, it can be very confusing to understand all the different paths and styles. It demands self-reflection to select the path that calls the individual. One contemporary practice often chosen is a subset of Hatha yoga known as Vinyasa Yoga.

Vinyasa yoga is a concept that mesmerically captures the idea of performing yoga asanas artfully. Each yoga posture performed is interlinked with the breath and is about finding a flow in every transition and pose. The beautiful, dancing flow of vinyasa yoga is a moving meditation. Every pose and transition brings in greater awareness, sensitivity and heightened consciousness.

Dwell into the vinyasa yoga flow sequence that rewards you with strength, flexibility, and calmness. Pay attention to your breathing throughout the sequence as each and every movement happens on an inhalation and exhalation. While the practice of vinyasa yoga sequence, go with the flow, treat your body with tenderness and enjoy the sequence.

Here is the vinyasa yoga sequence that you can practice:

1. Child Pose or Balasana: Come on your fours and spread your knees 4-6 inches wide. Place your hips on the heels and keep your back straight. Upon exhalation; bend your torso forward wrapping around the thighs. Bring your chest to rest on your thighs and head on the floor. Keep your palms close to your posterior.

 

2. Cat-Cow Stretch or Marjaryasana-Bitilasana: Come into a tabletop position and align your wrists with your shoulders and knees with your hips. Upon inhalation; draw your belly inwards, lift your chin upwards and gaze up at the ceiling. Next, move into the cat pose. Upon exhalation; draw your navel inwards such that your spine naturally rounds. Align your head between your hands and gaze at the navel.

 

3. Downward-facing dog or Adho Mukha Svanasana: Begin on your hands and knees, stretch your elbows and relax your upper back. Breathe out, lift your knees off the mat, straighten your legs and come into an upside down ‘V’ position.

 

4. High Plank pose or Kumbhakasana: Begin in downward dog pose and upon inhalation make arms perpendicular and torso parallel to the floor. Take your thighs off the mat, curl your toes inwards and straighten your legs. Make sure your body falls into a straight line.

 

5. Four-limbed staff pose or Chaturanga Dandasana: Step your feet back about 4-5 inches. Spread your fingers and lower your body to the floor (holding 4-5 inches above the ground). Make sure your body falls in straight line.

 

6. Cobra Pose or Bhujangasana: Begin in four-limbed staff pose. Tuck your elbows to the sides of your body. Breathe in, firmly press your palms into the ground, lift your head and chest off the mat. Keep your gaze fixed at a point in front of you.

(Follow this cyclical sequence of downward dog, plank pose, four-limbed staff pose, cobra pose for a couple of times).
 

7. Standing Forward Fold or Uttanasana: Come into Uttanasana from Adho Mukha Svanasana: Inhale; Bend your knees and upon exhalation bring your feet closer to your hands. Spread your feet hip-width apart and bring your hands to the ground.

 

8. Mountain Pose or Tadasana: Stand tall, raise your arms overhead and fold your hands in prayer position.

 

9. Chair Pose Or Utkatasana: Begin in mountain pose. Inhale and make your arms perpendicular to the floor. Exhale, bend your knees, keep your thighs parallel to the ground and lower your hips to the floor.

 

Closing Sequence:

10. Bridge Pose or SetuBandhasana: Lie on your back and bend your knees with arms alongside your body. Breathe out. Raise your hips towards the sky. Roll your shoulder blades back and away from your ears and clasp your hands underneath your back. Make sure your thighs and feet are parallel to the ground.

 

11. Happy Baby Pose or Ananda Balasana: Lie flat on a yoga mat. Upon an exhalation; bend your knees towards your stomach and with an inhalation, grab your feet with your hands. Make your knees as wide as your torso, align your ankles over your knees and keep your shins perpendicular to the floor.

12. Corpse Pose or Savasana: End the vinyasa flow sequence in corpse pose. Lie straight on the floor. Spread your legs a little wider and rest your hands beside your body. Close your eyes and relax completely.

 

Practice this powerful Vinyasa yoga sequence to reap its wonderful benefits.

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Still looking for reasons to incorporate Hatha Yoga into your daily wellness routine? Why, it is the single most toxin-eliminating and health building system that guarantees holistic wellness and improvement with enhanced cardiovascular capacity, musculoskeletal density, circulatory system enhancement, and restoration of the hormonal balance of which mood upliftment is a direct outcome. The nuances of Hatha are appropriate to be initiated to at any age and any stage of understanding yoga. An array of interesting asanas form a Hatha compendium with equal parts physical exercise, meditation, and breath regulation with pranayama.

A simple yoga graph featuring 10 basic asanas is the best way to go about laying a solid foundation of Hatha. Here is a model compendium you would like to refer to—

1. The Plough Pose or Halasana-

A back stretching pose done as an inversion, the plow pose very effectively brings a hard stretch to the back muscles. It is a good one to cut through the torpor and rigidity of the spinal shelf of muscles and get some agility rubbed in this channel. Doing this posture on a regular basis, you can expect stimulation in the reproductive organs as well as a charge in the thyroid glands. With unblocking of the endocrine channels, practitioners of this Hatha Yoga posture can enjoy more immunity. Pregnant women can practice this posture easily before the third trimester with a slower pace to get relief from backache, and women standing on the verge of menopause facing several troubles can also benefit from it. Especially, if you are looking to shed a little weight, this one is going to work wonders for you.

 

2. The Fish Pose or Matsyasana

Handpicked for those suffering from thyroid, this pose is a chest, throat, and abdomen opener. The neck and spine are major areas of influence with this posture. Deskbound workers and those lacking physical activity, in general, can look for improvement in the neck and spine condition with this great pose. The fish pose has a positive trust in the lower abdomen, thus effectual for constipation relief and the excruciating pangs of menstrual pain.

 

3. The Sitting forward Bend or Paschimottanasana

A posture widely referred to as bringing mental calm and stress release, this posture is kept in reserve especially for the later phase of a yoga practice session when the body has considerably warmed. The benefits of this posture as part of your daily Hatha yoga routine covers a wide spectrum—it lowers back pain, eases anxiety, cools the menstrual pain, helps digestion, stimulates ovaries, and more.


4. The Cobra Pose or Bhujangasana

This pose is a test for squelching shoulder muscles, chest, and abdominal muscles. The posture builds flexibility for the spine, which relates directly to the concept of Kundalini- the coil of silvery energy lying at the base of a spinal quarter and needing to be aroused. Bhujangasana can be your direct key to finding this energy source within yourself.

 

5. The Locust Pose or Salabhasana

All power and flexibility in the back are with this posture. Get a happy spine, chest, and lower back stretch with this delicious posture, feeling full of beans. The spurring energy is owed to the greatly renewed blood circulation this posture sets the body with.

 

6. The Bow Pose or Dhanurasana

Spreading a sweet balming effect over the back, hamstrings, and abdominal muscles, the Bow can improve the functions of the liver, intestinal complexities, and pancreatic flows. With Bow pose on your list of yoga every day, you can keep diabetes at bay or improve the insulin condition dramatically over just 2-4 months time.

 

7. Half Spinal Twist Pose or Ardha Matsyendrasana

You can find great relief to respiratory troubles with the half spinal twist. With a gust of pure oxygenation, you can detoxify and improve blood circulation with this posture. Owing to the rotating movement of the shoulders in this pose, you can cure back pain, slipped disc, and pain from sciatica.

 

8. Crow Pose or Kakasana

A pose demanding of arm strength and shoulder solidity, the Crow is a core building asana. The Crow can be your alternative to weight lifts for curving bulky upper arms and forearms.

 

9. Standing Forward Bend or Padahastasana

Deep and stretch-intensive, the forward bend standing architects the entire column of back muscles. A long-term cure for osteoporosis, asthma, and high blood pressure, this posture is a must in your day to day yoga routine.

 

10. Triangle Pose or Trikonasana

Wrap up the beginner’s sequence with a super leg-toner, stress-reliever and body-balance restoring posture.

 

Fill your heart with good vibrations and knock yourself out with the unbound goodness of Hatha yoga. Quit hesitation and hop on into the journey, the next step will be Hatha Vinyasa Flow!

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“Practice and all is coming” – thus goes a famous quote by Pattabhi Jois. There is no alternative to extensive discipline when you are on a path of seeking. Yoga, the method of attaining spiritual wholeness, involves a rigorous practice that must continue even after bells have rung and your session with the instructor is over. That is why one needs to create a solid foundation in self-practice.

 

While it is of great importance to find guidance with an experienced teacher, in communion with fellow learners in an environment full of the collective spirit of yoga wellness, the practice must expand out of the class into your own space. You may also, one of these days, very well find yourself at a juncture where other priorities of life are eating into your time and finances, and there is a dearth of time to attend classes and courses.

Starting self-practice at home may seem daunting at first. Here are five principles of how to do yoga as a well-founded home-based practice:

Keep it Brief

The truth is, it would be hard to pull off long grueling hours outside of strictly scheduled classes. To begin with, find that ideal slot between other priorities of life when you can give yourself the full attention. Be at a corner of your own, surrounded by peaceful thoughts and carve out a time even it is as short as 15-20 minutes to see wonders happen.

The routine will become self-reinforcing when you continue in the same hours of the day every day. It could be the early morning moments before the functions of the day start rolling, or after work, the designated hours to relax coming back home. Don’t go to yoga tired or hungry. It works best as cleansing from inside-out when you go with a fresh mind.

Follow a Simple Recipe

Formulate a simple daily sequence suited to your level. Outside the supportive arena of an organized class, unattended attempts of advanced posture practice may go the wrong way. There is no need to go overboard with superior yoga styles right away.

Follow the model of a general order, which is—sun salutations, standing postures, standing balancing postures, inversions, twists, and forward bends. It is important that you have attended classes with yoga instructors to get a hint of the order of the postures.

As you move into the heart of the practice, find more ease with experience, slotting in advanced styles like the vinyasa flow, and trying out a different family of postures will come easily to you.

Fun Things Up a Little

Remember, yoga is purported solely to achieve the withdrawal of the mind from the senses. This is known as pratyahara—a discipline to make selfless, non-sense gratifying action possible. So doing, it doesn’t hurt to fun things up a little and keep the cheer alive in your sessions. Nurture your pleasures by playing music, hang a painting invoking some jazz, lightly scented candles. Create that mood to revel in bliss for twenty minutes tops. Make it your favorite time of the day.

Help Yourself to Yoga Props

Yoga props can make up for the absence of a supporting hand in a lot of ways. Buy a couple and more of yoga blocks, throw to the punch a yoga belt, and gather a few of your blankets in your yoga corner at home. Taxing postures like the salamba sarvangasana or the supported shoulder stand, the utthita trikonasana or the extended triangle, and more could be performed with the desired degree of impact in target areas only when you are using appropriate props.

Take Your Yoga Outdoors

Self-scheduled home-based yoga practice will give you more leverage and liberty over the venue and time you decide for conducting your sessions. To connect more deeply with nature and your surroundings, make sure to take the sessions out in the open once in awhile. Choose venues emanating different vibes—a green corner in a park, desolate shores of a sun-kissed sea, in the shade of your garden, or on the terrace of a skyscraper.

Do your research extensively before setting up a home practice. Stick to a routine and make sure the resolution does not dwindle.

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Sometimes, the greatest way to find happiness is through self care. Often in the disarray of clocks ticking to deadline, to-do lists piling over, and gnawing anxieties, we lose connection with the core of our true spirit. That is where all the unhappiness stems from. Taking a break from the grind of everyday existence just to find some time and appropriate place for our inner selves to blossom is a holiday of a different kind. Instead of tourist handbook sightseeing and questing to match up with others in visiting exquisite places, take a vacation to find your happy place with yoga and rediscover your purer self.

 

A yoga retreat will allow you the time and atmosphere conducive of meditation, the opportunity to commune and congregate with wonderful people, and the best way possible to learn more about the ancient yogic discipline, going beyond the physical fitness exercise yoga is commonly understood as.

Enhance and Enrich Your Practice

No matter whether you are a beginner in yoga, an advanced posture doer, or a spiritual seeker, a retreat can enrich one’s practice like never before. Disconnecting from other worries in life, this special time taken out will mean thinking and breathing yoga, getting misconceptions and misconstructions in your understanding and postures corrected, and experiencing the bliss of yoga just for yoga’s sake.

Gift You a New Perspective on Life

This transformative art of complete mind-body wholeness is entrenched with many shining pearls of wisdom. The principal vein of the yoga way of thinking is self-less action or karma. To be on the path of duty regardless of outcomes and expectation is the primary teaching of yoga. To be so strong as to do that requires the discipline of the mind and body which we commonly interpret as fitness exercises. Post a meditative yoga holiday, you will become more selfless, loving and compassionate in your relationships and pursuits in life.

Meditation

Yoga confirms that the supreme intelligence resides within and not outside. The ultimate power is not a godhead residing in an unreachable heaven but within all of us. Meditation is the way of working-in rather than working out to establish connection with this inner energy and attain mastery over our own lives. The idea of such profoundness is hindered from blossoming in the distractive atmosphere of our daily lives but in the deep calm of a retreat, you can actually become the meditation.

Put You Off the Buzzer

Yoga retreating is a great idea for detoxing digitally. This will give you an opportunity to go off the buzzer for a while to reconnect and come alive afresh from the mind-body tiredness that accumulates from grinding on day after day on the cycle of daily existence.

Wholesome Diet

Retreat with an in-depth yoga practice plan comes with dietary discipline. Wholesome Ayurvedic food is consumed complimentarily with yoga practice to detoxify and cleanse the body effectively. Inconvenience or lack of resolution which keep away many from following a healthy diet will get a chance to cleanse internally on a yoga retreat.

Build Healthier Habits

The wrongs of modern lifestyle are well identified. The dependence on external stimulants, side-effect causing drugs, and junk food, becoming a part of an unsustainable process are defining traits of our lives. Wrongful habits thus take deep roots within our system, unchecked. A yoga retreat will help us consciously get rid of such patterns.

Become Part of a Yoga Family

Besides reveling in the me-time, you will also get to be part of a family of like-minded seekers and yoga enthusiasts. To grow your relationships outside the known borders of family and friends is an enriching experience. Brought together by a shared love of all things yoga, you can think about novel ventures with your newfound circle of bright yoga minds. Collaborative efforts and conventions in yoga teaching, health and wellness awareness programs, and other kinds of humanity projects can be initiated from this invaluable association.

A time spent soaking in the goodness of yoga will take your practice to the next level, rejuvenate you from inside, and start you on a path of right thought and action.

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Many avid yogis can’t shy away from admitting that it took them enormous time to finally build a well-founded yoga practice and actually make a lifelong commitment to the discipline. If you are in the early stages of internalizing the discipline, or merely contemplating yoga, make sure not to beat yourself up for faltering midway. While committing to a lifelong yoga practice is one of the best decisions you can ever make, a certain struggle will always be there to make your practice actually stick.

 

The best way to get started is to enroll in a class which is as much about asanas as about the underlying philosophical groundwork of yoga, and interrelated meditation, and holistic wellbeing. That being done, you need to work on the subtleties of your daily life in such a way that yoga can be seamlessly incorporated.

Here is what to remember:

Going Off the Mat is Not Going Off Yoga

To yoga is not just bending to prescribed postures at designated hours. If you do not intent to take your yoga beyond the limited hours and scope of your classes, the practice will falter and fall away. The depth of consciousness that you are likely to experience when performing asanas- which is one aspect of the method of attaining awareness, must be retained through meditation.

  • Start every day with a few minutes of meditation. To carve out the time, wake up early, sit in padmasana and concentrate thoroughly on your breathing, thus creating a meditative mind space for the rest of the day to unfold in peace and equilibrium.
  • Practice yoga nidra before bed
  • Make each activity of the day slow and mindful, take in each sensation, each stream of thought arising in your mind consciously
  • Listen to meditative music
  • Take a hike in nature
  • Consciously check malicious thoughts, convert them into something tranquil and beautiful, or  prayer of well being for the world

Yoga Truly Hits When It is Challenging

To not quit in the face of a challenge works towards expansion of personal boundaries. At the beginning, many yoga aspirants might think it is not in their capacity to do a simple downward dog by touching their toes. Only when you will allow the strain and strive on nevertheless to touch your toes can you go beyond your perceived boundaries.

Understand how to do yoga surpassing the challenges of your current position. Continue making time, even when squeezing yoga out of the daily schedule seems the most convenient thing to do. Continue holding a posture even if it’s straining your muscles. Continue attempting meditation even when the mind is torn with a thousand conflicting thoughts.

Override the weaker elements in yourself with a simple and sincere promise each day, pronounce it: “I will find a way to practice yoga today”.

Include Others As much As You Can

To be human is to be invested in human relationships, and rightly so. To be bound to other people and other people’s lives occupy a majority of time in our lives. While it remains highly essential to stay connected with fellow human beings, you must try to draw them inside your fold of yogic lifestyle.

Ask a friend to join you in the experience. Yoga could make a healthy way to spend time with a valued one. Hold family meditation time before dinner when gathering at the table with all the members of the house after a hard day. Take an initiative to connect with your co-worker by asking her to join you in a meditative walk before work starts. Plan a brief yoga retreat program to spend intimate time with your children.

Supplement Your Yoga with Healing Modalities

Healing practices like Ayurveda, reiki, or naturopathy as alternate medicinal systems are great modalities to drive your lifestyle on a sustainable path. By moving away from side-effect and dependence upon modern medicine, the quick-gratifications of fast food diet and the like through these healing modalities will help you be stable on the path of yoga. Compliment your yoga practice this way.

Become More Loving and Compassionate

Implement your new found sensibilities from yoga by veering your activities towards a humanitarian cause. Be more loving and compassionate to the people around you. Remember to forgive. Remember to help the needy. Thus, stay on the lifelong path of yogic duty.

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The joy of being in yoga is no less for beginners than more advanced practitioners. Patanjali- the foundational codifier of the yogic art, had noted that it is the element of faith in a practice that makes it effective. When beginners go into the discipline with faith and resolution, it is bound to pay off in the long run with multitudinous benefits for the body and mind. To make the going more effortless and pleasurable, here goes a few tips you can bank upon—

 

Keep your Own Yoga Journal

Not all of your yoga moments are going to be epiphanic, but it is still important to keep notes on the progress you are making every day going into the practice. Illustrate the moments of groundbreaking realizations, passage into higher awareness level, and broadening physical capacity. Try to capture even those fleeting shards of ideas that come to you in meditation!

Make that Perfect Space for Yoga

Create your happy place with yoga. It could be a corner of your house where you can feel the vibes of joy most strongly. Drape the little space with colors than enthuse you, or keep something of a token from which you can draw inspiration. Make it fun and lively without disturbing the tone of calm and quiet required to instill yogic meditation.

Invest in a Quality Mat and Ancillaries

The mat you yoga upon is that one object you are going to get attached to through your practice days. It has to be chosen with care, confirming good traction, durability, and comfort to touch. The color and design of the mat too must be to your taste. If you compromise on your investment here and start your practice on throwaway mats, a proper foundation of a lifelong commitment to yoga cannot be realized.
For beginners, it is also important to invest in quality yoga props and ancillaries. You will feel more self-sufficient to be able to perform given postures on your own with just the use of some key props, without having to depend completely on your instructor’s help.

Indulge in Yoga-related Literature

On your next trip to the library, get hold of yoga literature, DVDs on posture, and illustrated handbooks. Subscribe to online magazines featuring yoga and lifestyle. Gather more perspective on the spiritual dimensions on the practice with readings from Bhagavad Gita, sketch out the link between modern science and yoga with tutorial through an anatomy workbook, understand the inlaid philosophy of yoga with readings from the Sutra of Patanjali, and last but not the least, an introduction to Ayurveda.

Bring Balance to Your Posture with Meditation

Give your postures more depth with synchronized meditation. Instead of finding different time slots for meditation and asanas, you should try to make these complementary and concurrent. Remember to tame your mind and look deep within meditatively when going through the motions of physical asana exercises.

Learn Accurate Sanskrit Pronunciation

An important aspect of meditation practice is mantra chanting. The mantras of Sanskrit verse origin have a deep sonorous quality that can create a positive mental impression. To produce the impact effectively, you would need to learn accurate Sanskrit intonations. You can achieve this easily by listening to more chants and exploring their translations.

Start Focusing on Breath

Take your breath beyond habit. Observe the passage of breath in and out of your body and realize positive energy being channeled in and flushing out of toxic elements. When you achieve owning your breath, mastery can be established over the mind. By taking short breathing breaks between activities, you can appease anxiety and restore peace and strength to your mind and body.

Lastly, set a good intent for your practice, build everyday healthy habits, and quiet that voice in your head which tells that you cannot.

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Shwaasa Guru Ji had been asking me to come to Bangalore to visit for some time and this year he asked me to come for the Yoga Ratna award ceremonies that he has been organizing for a couple of years on International Yoga Day, June 21. I was to receive a “Yoga Sammana” award.

I was very impressed by Shwaasa Guru’s aplomb and natural talent in public, his way of dealing respectfully and warmly with all his guests, his savoir-faire in organizing and managing this large event, and many other good qualities I observed in him. In my short acceptance speech, I stated my appreciation for him. I said he may call me “guruji” because I once taught him English, but he is a Swami and I am merely a Dasa.

Later I wrote the following:
You are a natural, Shwaasa Guru, you have no doubts about your mission. You are confident and enthusiastic, and I noticed you also have a quality I saw in Swami Veda Bharati: you likepeople, you care about people. You talk with children. People sense that and it attracts them to you.

What is good is that you are still young and have so much energy. So in the years to come, I am sure that you will have a tremendous impact on teaching yoga to the world.

I also like the way you have respect for your gurus. I like that you seek out seniors in the yoga and Hindu world and ask for their blessings. You are teaching correctly by doing so. You don’t place yourself as a competitor to them or a critic, but as a junior member of a great team that is teaching yoga to the world.

I also very much liked your statement: “Everyone knows that yoga came to Kannada from the Himalayas and the north, but our saint Basavanna contributed one practice at least that I am also teaching, and that is tratak of the Istha linga.” This is very good because in the future it means that you will teach more and more the spiritual side of your tradition, which I know is very deeply embedded in your personality and is probably where you derive most of your energy. What else can I say, except may the blessings of all your Guruvarga be upon you. Jai Radhe!

After I finished, he whispered to me, “You made my day.” I thought that was very sweet of him. I certainly do hope for the best for him, I only worry that for a young, charismatic sannyasi, the pitfalls are many. If he can avoid them, he will do great things.

A theme that came up repeatedly was the “non-religious” nature of yoga. Shri M, for instance, made a point of saying that even an atheist can be a yogi. My response to this was that yoga makes everything better — it makes eating, sleeping, work and study better — so it is about improving life. It is true that one can be an atheist and practice yoga, but the ultimate improvement in life is to know God. So the thing that yoga improves most of all is one’s religious endeavor.

I am also thankful to Shwaasa Guru  for reviving my hatha practice. I was a little embarrassed when he said he wanted to do a video of me doing asanas. I told him that I was really a bhakti-yogi, so not to emphasize the hatha too much. But he came with his crew and supervised the shooting of the video, even coming several times to fix my cloth.

Usually I do my asanas only dressed in a kaupin, so I don’t have the usual yoga-pants wardrobe. When I came to Bangalore, I asked for something to wear for the video and they gave me orange shorts and a teashirt with the ashram logo, which did not fill me with enthusiasm. But Swamiij pulled out a white cloth from his drawer and showed me how he transforms his sannyas dhoti into a suitable cloth for doing asanas. Rather looks like a big diaper. It kept coming undone, though, while I was doing the poses, so Swamiji kept coming up to me after almost every asana to help put it right.
Since I hadn’t been doing my hatha practice regularly I was afraid I wouldn’t be able to do much. What happened, though, is that I was very sick for the 36 hours before this film was taken. I had a sudden attack of amoebic dysentery and so I had been fasting, involuntarily. The end result was that I lost a bit of the weight I had been putting on and this also made more supple than I had been in quite a while.

In the hotel I met Pilot Baba and his disciple, Keiko Akawa, who were both given Yoga Ratna awards. I shared my room with Swami Ishwar Ananda, who came with them from Haridwar. The principal guest at the program was Anna Hazare, who at 80 still practices yoga every day.

The real star of the show, however, was undoubtedly Tao Porchon-Lynch, who at 98 is still a real dynamo. She has incomparable energy and awareness for one of her age. She is a living testimonial to the benefits of a lifelong practice of yoga asanas and meditation. As the central attraction at the Yoga Day festivities over several days, she was constantly sitting for newspaper and television interviews, demonstrating asanas like sarvangasan, matsyasan and so on for the spectators, and she even did a ballroom dance number! And the bright smile never left her face for a moment. And she always wears high-heels!

She was accompanied by Teresa Kay-Aba Kennedy, her student and a very interesting person in her own right. Among other things, she has a PhD from Harvard and spent years working in the private sector. She was the first person to open a yoga studio in Harlem. She now has her life coach” business, but at present spends most of her time traveling with and helping take care of Tao, with whom she co-wrote the memoirs, Dancing Light.

By: Jagadananda Das

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With its booming popularity all over the world, yoga is gradually becoming a part of everyone’s life including working professionals, elderly people, men, women, and children too. However, despite its immense popularity, the number of male practitioners are less than female practitioners. This is because most of the men are unaware of the wondrous benefits of yoga. They think of it as more of a light physical exercise ideal for women or as a spiritual practice and, hence are unable to relate well with it. The common fitness mantra of men is – Going to Gym. However, yoga is a better way to enhance your overall being without spending too much of your money and time. It is advisable for men to give yoga a shot because the benefits of yoga for men are massive. The ancient healing art can change the entire life of both men and women.

 

Take a look at some of the hard-to-ignore benefits of yoga for men which will convince you to hit your yoga mat from very now:

Relieves Stress and Increases Productivity: The everyday life of the today’s competitive scenario is all about stress and constant pressure. Be it meeting deadlines at workplace or arranging a family reunion or fulfilling the familial duties, men are prone to stress. Regular practice of yoga lowers the level of stress and anxiety. Yoga instantly activates the parasympathetic nervous system and reduces the level of cortisol– a primary stress hormone. The high level of cortisol can harm thyroid function, increase blood pressure, cause inflammation, etc. Deep meditative practices and breathing exercises train the mind to stay calm and grounded in discomforting situations. Also regular practice of yoga impacts the daily productivity. Researches have shown that a few minutes of yoga on everyday basis improves memory and cognitive control. It increases focus and confidence, which can help you take better decisions and give better output.

Prevents Injuries: Whether they are athletically active or working for hours at sedentary jobs, men often experience aches, pains and injuries in different ways. Yoga can help here too. Yoga provides a range of motion to the muscles, lengthens and strengthens them and eliminates tightness and strain. By lengthening and strengthening the connective muscles, yoga improves flexibility and improves joints durability.

Keeps Fit, Flexible and Strong: Performing yoga postures on a regular basis brings numerous health benefits. It increases blood circulation within the body, ensuring the proper functioning of the vital organs of the body. Better blood flow results in more oxygen supply to the muscles and organs, which helps them grow and function better. Also, yoga lengthens the muscles, improves flexibility, builds stamina and strength, increases bone density and keeps diseases at bay.

Enhances Sexual Performance: Yoga can amazingly boost your sex drive. It improves all sexual functions in men such as performance, desire, ejaculation, etc. It helps increase arterial blood flow which results in increased pleasure and performance. Also, regular practice of yoga increases body awareness and helps get rid of toxins that affect sexual performance of men.

Improves the quality of life: When the person is physically fit and mentally stable, he is able to enjoy every moment of his life to the fullest. Yoga helps accomplish that. It not only helps you stay fit and active, but also gives a sense of calm, content and inner joy. Bringing yoga into life changes the whole lifestyle. Yoga helps us to know ourselves in a better way, thus improving our relationship with us and, with others. It helps us stay relaxed, grounded, and keeps us in the moment.

So dude, bring yoga into your life and get the life you had been craving for without investing a great deal of your time and money.

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In today’s ultramodern world, when information travels faster than light, most of us are aware of the miraculous benefits of yoga. No wonder we want to reap those benefits too but often drop the idea because of just one big misconception– Yoga is for fit and flexible people. Generally, people consider yoga to be a complex physical workout which can be performed by flexible people. However, the reality is not so. Doing yoga on a regular basis is a sure shot way to become flexible. There are specific yoga stretches that lengthen and stretch muscles in a safe way, making the body supple and agile.

Here is a list of 7 amazing yoga stretches that can help you increase your flexibility:

Standing Forward Fold or Uttanasana: Begin in Tadasana or Mountain pose with straight back and feet hip-width apart. Breathe in, straighten the spine and keep your hands on the hips. Now, bend forward from the hips and reach out the arms towards the floor. Touch the floor with fingertips. Slightly bend your knees to avoid any strain in the lower back. Bring your arms and the crown of your head down. Press your heels against the floor and lift your sitting bones towards the ceiling. Hold the pose for a few breaths.

 

Downward Dog Pose or Adho Mukha Svanasana: Come on your hands and knees in a tabletop position. Keep your knees and elbows straight. Now, draw your abdominals in and push your hips towards the ceiling in a way that the body forms an inverted ‘V’ pose. Ensure that your hands are shoulder-distance apart and knees are hip-width apart on the floor. Press the palms against the floor and drop down your neck. Look towards your navel and breathe deeply. Hold the posture for 1-3 minutes.

 

Child Pose: Begin sitting on your heels. Spread your knees wide and bend forward from the waist completely in a way that your forehead touches the floor. Reach your arms towards the top of the mat on either side of the body, palms facing down. Now, gently press your chest against the thighs. Hold the posture for 60-90 minutes and breathe normally.

 

Crescent Lunge Pose or Alanasana: Begin in Downward dog pose. Step the right foot between the hands. Ensure there is some distance between your feet to stabilize you. Inhale, place your hands on the hips and lift the upper body. Once stable, raise your arms over your head towards the ceiling with palms facing each other. Hold the posture for 30-60 seconds.

 

Seated Spinal Twist Pose or Ardha Matsyendrasana: Sit tall with legs stretched out, feet together. Now, bend the right knee and keep the right foot outside of the left thigh on the ground. Turn your torso to the right and keep the right hand behind you in line with your sacrum. Inhale, elongate the spine and press the right knee towards the chest with the left hand. On each inhalation, elongate the spine and on each exhalation, twist the upper body to the right a bit further. Hold the posture for 30-60 seconds and repeat on the other side.

 

Easy Pose or Sukhasana: Sit in a cross-legged position such that the feet are under your knees. Keep your hands on thighs and balance your weight equally on both sitting bones. Gaze straight and breathe deeply.

 

Butterfly Pose or Baddha Konasana: Begin in sitting position on the mat with legs extended. Bend the knees and bring the soles of your feet together towards the pelvis. Now, open the knees on both sides to form a diamond shape with the legs. The knees will be higher off the ground in initial days, which is okay. Elongate the spine and relax the shoulders. Hold your ankles and slowly try to lower your knees towards the floor while breathing normally.

 

Include these yoga stretches in your regular practice and gain flexibility from head to toe.

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The science of yoga has been in practice since ages across the globe. It is not an unknown fact that it offers endless benefits to its practitioners. Enthused by the mystical powers of the science of yoga, it has made into the lives of gymnasts, athletes and various other categories of people across the globe. Gradually, it is becoming a preferred lifestyle option for several entities looking forward to a holistic well-being of their body, mind, and soul. Having said that, several yoga practitioners, aspiring yogis are always inquisitive to dive deeper into the knowledge of yoga sutras representing the philosophy of yoga.

 

The yoga sutra is attributed to sage Patanjali compiled near 400 CE. These are the foundational texts on yoga philosophy which begin with the verse ‘Atha-yoga-anushasanam’ meaning ‘now the glorious science be shared with the human race’. The verse also implies that the mankind is committed to the practice of yoga and, shall imbibe the practice into their lives and relationships for fulfilling livelihood. The Sanskrit word, ‘Sutra’ translates to strand or thread meaning a series of teachings stranded together like pearls on a necklace.  The yoga sutras are a collection of 196 short, epigrammatic verses. Although approximately 2000 years old, its wisdom is immemorial. It continues to teach how an individual can live a happy and meaningful life through the practice of yoga. The four chapters of Patanjali Yoga Sutra are mentioned below:

1. Samadhi Pada: About Enlightenment

2. Sadhana Pada: About Practice

3. Vibhuti Pada: About Results

4. Kaivalya Pada: About Liberation

Long Ago, Seer Patanjali mentioned about Ashtanga Yoga in his collection of aphorisms known as ‘yoga sutras’. The eight limb yoga was popularized by Sri K. Pattabhi Jois in Mysore, India during the 20th century. The body of knowledge speaks about the natural techniques of progression to train the body, intellect, and spirit for spiritual upliftment. The eightfold limbs at a glance:

1. Yamas: The first limb is concerned with ethical standards focusing on one’s behavior and how a human being is supposed to conduct themselves in life. The five yamas include ahimsa, satya, asteya, brahmacharya, aparigraha  which focus on our relationships with other individuals and harmonious existence in society.

2. Niyamas: The second limb refers to self-discipline, spiritual observances. It encourages us to adopt a healthy lifestyle and pure contented mindset. Five niyama consists of saucha, Santosh, tapas, svadhyaya, Isvara pranidhana.

3. Asana: The third limb talks about Yoga asanas. It speaks about the physical practice of yoga which is meant to detoxify the body and promote long-lasting health. It helps practitioners find balance and develop concentration necessary for meditation.

4.Pranayama: Means ‘yogic breathing’. The practice of different breathing techniques clears blockages and results in a smooth flow of prana. This revitalizes the human body, improves quality and quantity of breath, and clears the mind from distractions.

5.Pratyahara: The state of sensory withdrawal. The conscious effort to draw awareness to inner self away from external stimuli so that one can progress on the spiritual path.

6. Dharana: It means concentration. This step is imperative for hyena state (meditation). It relieves you from distractions and gains control over your body, mind, and senses for better concentration.

7. Dhyana: A state of meditation or self-contemplation. A state where the mind is quiet and still without any thoughts. Deep meditation occurs with uninterrupted concentration.

8. Samadhi: The last limb, a state of ecstasy and peace. A practitioner develops a profound connection with the divine.

The next question arises why study yoga sutras? Here are reasons why Patanjali’s yoga sutras are so relevant in today’s time:

1. To learn about the very purpose of yoga practice: Yoga poses is a great way to increase strength, flexibility, vitality, and health of a practitioner. Moreover, Patanjali yoga sutra gives a broader meaning to yoga poses. It represents a way to calm the fluctuations of the mind. It teaches us strategies to let go off sufferings and discover the state of wholeness within us.

2. To understand the obstacles to your happiness: The teachings of yoga sutras help us understand  how our own thoughts act as a barrier to our own happiness. It also speaks about how  we can overcome these obstacles, in order to  lead a happy and contented life.

3. To attach ourselves to the lineage of yoga: Studying the yoga sutras help us deepen our foundation of yoga enabling us to practice and spread the art with veracity. It teaches us to honor the fact that the practice was given to us by our revered teachers.

4 .To develop a long-lasting practice: We have conflated yoga with the practice of yoga poses. Sutras offer a broader view for better understanding. It is not only about asanas, but also about meditation, and pranayama. It helps us cultivate these teachings into our lives for more inclusive relationship with yoga for life transformation.

5. Begin to live yoga: Understanding sutras isn’t just about yoga asanas. Instead, it is looking what it means to practice yoga in the context of life. Yoga is not only a physical practice; it is a state of being. It teaches how to live a yogic life, how to act with values, and integrity when we face difficulties.

Immerse yourself in the teachings of sacred Patanjali’s Yoga Sutras to attain enlightenment.

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Motherhood and the birth of her child counts as a defining moment in any woman’s life. After being safe and secure in a womb for nine months, the possibility of movement and proper development in the outside world can be overwhelming. Here, baby yoga comes to rescue! The meaningful touch and play used in baby yoga gently allows your little-ones to explore their newfound skills as they start to progress and move in different ways. Baby yoga poses help in body balancing. It encourages infants to explore their body movements, helps them gain control of their head and increases confidence in their movement.

Mother and baby yoga is designed for mothers to stay connected with themselves and their baby, enjoying all the new wonders, happiness and discoveries all way along.

Babies are immensely limber and this dexterity helps them perform basic yoga poses with ease. Yoga helps infants sleep at regular intervals. Yoga poses such as happy baby yoga pose and twister yoga pose relaxes their body much faster and helps them get more fulfilling sleep. It is also effective in improving digestion, preventing constipation and colic in infants. The neck is the most fragile area of a baby. Yoga poses strengthen their body muscles that are needed to support their body and head when they sit or take their first steps. The practice of baby yoga improves blood flow in infant’s body and allows them to move around freely.

Baby yoga poses are effective in enhancing the wellbeing of a baby as well as strengthening your physical and spiritual bonding with the child.

Here are few baby yoga poses for you to try with your infant:

Seated Yoga Poses for your baby:Sit on a yoga mat in upright position with crossed legs. Place the baby on your lap facing away from you. Rest your hands gently on your baby’s abdominal region. Take deep breaths and let go off all the tensions as you breathe out. Come in a relaxation state that shall be felt by your baby as well. Now, slowly open and close the arms of baby like the wings of butterfly. Lift their arms up and down. Gently open and cross their arms to wiggle them from side to side. Also, roll their arms one over the other in circular manner. Repeat these movements in succession for around 5 minutes.

 

Lying Yoga Poses for your baby: Sit on the floor with baby lying on their back. You can also place a blanket under them. Now, gently hold your baby’s legs and move them in such a way as if he/she is cycling. After this, move his/her legs up and down so that their knees touch the chest. Repeat this particular movement with the feet. Bring his/her feet close to his/her chest. ( This is also known as wind-relieving pose or Pavanmuktasana). Move their knees side to side (right and left). Practice this as long as your baby is happy and comfortable.

 

Standing Yoga Poses for your baby: Sit on the ground with baby standing in front of you. Make sure your baby is facing away from you. Hold onto your baby’s body. Slowly move your baby right to left and sing a poem to make them happy. Move their right leg up such that the knee touches the chest. Repeat this with left leg also.

 

Leg Lifts or Dwi Pada Uttanasana : Practice leg lifts with your baby. Sit on a yoga mat with bent knees and baby on the shins. Hold your baby and roll onto your back such that the baby is above you (over your knees) face-to-face. Keep holding your baby’s hands. Play around by moving legs back and forth and, shins up and down.

 

Practice these playful yoga poses with your baby to further their overall development.

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Many hail to India with the desire to learn and practice the art of yoga, as India is the motherland of yoga. When the quest for yoga begins, there are several crucial factors that need to be kept in mind for smooth completion of the journey. But prior to this, there is something even more important to consider before you take up the practice of yoga. It is essential for the aspirant to gather enough information about yoga. The next question is why to do so? It is necessary for the aspiring yoga practitioner to have a clarity of concept for better understanding about the science of yoga.

 

There are many who perceive yoga as a mere physical workout where the individuals are involved in turning and twisting of their body. lack of adequate knowledge, dedicated groundwork, fewer sources for authentic data, etc. are certain reasons for this falsity. Fabricated information only misguides the human race, gives rise to several newer versions which are not true and, results in wrong opinions. Therefore, the importance of authentic information cannot be undermined.

If you are motivated to take up the science of yoga for whatever reasons it may be– increased strength, improved balance, correct posture, glowing skin, calmer mind, etc. then ensure you gather enough information about yoga from verified sources that can expand your wisdom about this glorious science. Take a glimpse of the information about yoga here.

Yoga originates from a Sanskrit word ‘yuj’ which means to join or unite. Yoga unites the three core elements of the human being: body, mind, and spirit. It harmonizes the three pillars of life: body, intellect, and soul. These are regarded as three legs of a tripod stand. Even if one leg is broken and not functioning properly, it creates an imbalance in lifestyle. It is the practice of integrating the body into a whole. It is the art and science of a peaceful living.

The origin of yoga is speculated to date back to the Pre-Vedic Indian traditions whose mentions are found in Rig-Veda. It flourished around fifth-sixth century BCE. The earliest mentions of yoga practices are found in Upanishads. Sage Patanjali is regarded as the father of yoga and his writings are dedicated to this Vedic science. The Patanjali sutras date from first half of the first millennium century CE. Yoga in India is more than a physical workout; it is a deeply consecrated, meditative and spiritual science.

The art of yoga is practiced by individuals to reap its wonderful physiological and psychological benefits. On physical level, yoga poses tone, strengthen and align the body. On a mental level, the pranayama, meditation techniques detoxify and calm the mind. Yoga is also effective in alleviating problems like hypertension, depression, cardiovascular diseases and many other disorders. It is also efficacious in reducing stress, promoting relaxation of body and mind.

All yoga poses are directed towards the same outcome, unification of mind, body, and soul. However, they differ in terms of philosophy and practice and, have unique benefits. Given below are some of the most traditional types of yoga:

Hatha Yoga: The traditional style of yoga and the originator of various other styles. Includes the practice of various asanas and breathing techniques. It helps in preparing the mind and body for deep meditation practices. Standing yoga poses, sitting yoga poses, backbends all come under hatha yoga style. Breathing techniques such as 3-part breath, alternative nostril breathing, skull cleansing breathing etc., are practiced for calm and relaxed state of mind.

Ashtanga Yoga: This style of yoga is based on the eight limb path of yoga popularised by Sri.K.Pattabhi Jois. It is an intensive form of yoga for complete mind-body-spirit reformation.

The 8-Limbs of Ashtanga Yoga are mentioned below:

Yama: This refers to ethical standards and moral values. It teaches the practitioner how to conduct themselves. The five yamas are ahimsa, satya, brahmacharya, asteya and aparigraha.

Niyama: This refers to self-discipline, meditation practices. The five niyamas are: saucha, Santosh, Tapas, Svadhyaya, Isvara Pranidhana

Asana: Meaning yoga poses that lead to integration of mind, body, and soul through physical exercise

Pranayama: Breathing techniques to pacify the mind and to experience serenity

Pratyahara: Withdrawal from worldly pleasures and to direct attention internally

Dharana: Concentration, focused mind

Dhyana: the seventh stage meaning meditation. It refers to unbroken flow of concentration

Samadhi: A state of quietness for blissful awareness. A practitioner experiences ecstasy with this yoga.

Karma Yoga: The yoga of action. It aims to free the practitioner from all kinds of negativity and harm caused by our own actions. When a person is actively engaged in an activity, with full attention, it brings freedom and fulfillment to the practitioner.

Bhakti Yoga: The word Bhakti comes from Sanskrit word Bhaj which means to ‘adore God’. Full faith and devotion in the supreme power of the universe, the God or Guru for the disciple. It helps an individual to accept tolerance and develop a positive attitude towards life.

Jnana Yoga: Jnana means knowledge. The process of acquiring knowledge through meditation. The path of wisdom. The aim of jnana yoga is to liberate the soul from all worldly pleasure and to achieve oneness in life.

This is only a brief information about yoga as it is difficult to condense the vast knowledge about yoga in one piece of writing. Enlighten yourself with this brief knowledge.

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What motivated you to take up the practice of yoga? Is it the impaired physical health, mental restlessness or an emotional blockage? Whatsoever the reason was for taking up this meditative science– healthy body, mental calmness and spiritual upliftment, the science of yoga always confers the practitioners with majestic physical and psychological benefits. It helps in toning the muscles, perfecting the posture, preventing cartilage breakdown and so much more. Several individuals take up the practice of yoga in order to repair their deteriorating health and many aspire to spread the benefits of this science as a yoga teacher.

 

Becoming a yoga teacher is truly a celebrated option, as it empowers you to impart the yogic wisdom across the globe. There is no greater deed in this world than to educate the human race about the science of yoga that itself originated in India. Touching and healing the lives of all those who come in contact leads you to pure contentment. Take your practice and understanding of yoga to an entirely new level. Practicing the science of yoga is indeed a life-changing experience. But, when you start to share and spread the yogic wisdom with others, your practice takes a new meaning. It fulfills you in the most exceptional manner.

The yoga teacher training program enables you to build a strong foundation for deeper self-practice. It refines your practices and helps you evolve as a teacher. Commence your journey with beginner series of yoga teacher training program such as the 200-hour yoga teacher training course and 500-hour yoga teacher training course.

Do you aspire to become a yoga teacher? If the answer is yes, then a little diligence can ensure you get the most out of the yoga course that perfectly suits your requirements. There are dozens of yoga schools, studios and other options that will pop in front of you when you decide to take up a yoga schedule. The crucial question is how to ascertain the right one?

Here are the steps to choose the right yoga programme for yourself. Consider following it while making a decision:

1. Be clear about your intentions: Before joining a yoga course, be clear about your intentions regarding the same. Ask yourself why you want to join a yoga teacher training programme? To evolve as a teacher or just to fine tune your practices? The clarity of vision will help you make an informed choice. The clarity of vision will help you narrow down your choices whether you want to become a yogi or just want to learn yoga.

2. Enroll in a certified yoga school: Once you have decided to become a yoga teacher, it is recommended to enroll yourself in a yoga alliance validated school that rewards you with the RYT certificate upon successful completion of the course. With this certification, you will be at power to impart the wisdom across the globe.

3. Know about the Curriculum: Curriculum forms the core of any successful yoga course. Learn about various subjects covered under the curriculum such as Hatha, Ashtanga, Pranayama, shat kriyas and much more. Some unique yoga schools also provide dedicated classes on teaching methodology to help you gain the expertise of teaching to the students.

4. Course Schedule: If you can’t commit yourself to the teachings of yoga then it is recommended not to register for the course in the first place. Accredited yoga schools make sure that the students attend the classes with attentiveness. Therefore, course schedule is the pivotal factor to be taken care of.

5. Destination of learning: Before you take up the yoga program, determine the locations at which it is being offered, during which month, etc. You may need to inquire about the accommodation, food, other facilities offered. Another important factor to be taken care of is the budget. Expensive does not always translate to the best. Choose a training program that is not hefty on your pocket and, is also the best in the world.

6. Excursions for rejuvenation: Make sure you enroll yourself into a school that organizes excursions to places of interest. It helps the student explore the location, relax as well as ensures versatility in the course.

Make a well-informed choice while selecting the yoga programme and reward yourself with a mind-body-spirit reformation.

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Taking the first step towards a transformation is not easy. It does not happen overnight. There is so much to consider before we actually set out to try something new. Apprehension, doubt, endless questions and what not spring to mind at the thought to picking up something new.

Similar is the situation faced by several individuals who desire to take the first step towards the science of yoga. They are inquisitive to know what a yoga school will look like, what will be taught, how to prepare for the first yoga class, etc. In the quest to find answers, they resort to multiple options. They browse through various websites, pour through manuals to learn, and what not.

However, it is essential to gather the right data that correctly answers all the questions and can lead towards the desired path. Manipulated or false information misleads the individual.

Many of them do not have any idea on how to prepare for their first endeavor towards a healthy life and therefore,

the idea of starting the first yoga class can be a bit daunting for some of them. To help you out, we have compiled a list that tells you how to prepare for your first yoga session. Have a look at it:

1. Come well hydrated to the class: Drink plenty of water to hydrate yourself before you come for the first yoga session. Be careful about the glasses of water you intake. Do not drink water an hour before the class. It is strongly recommended not to consume caffeinated products. They dehydrate the body and also increase the heart rate.

2. Watch what you ingest: It is best not to practice yoga on a full stomach. On the other side, it is equally unhealthy to practice on an empty stomach. Eat light and healthy food before coming to the class so that you don’t feel light -headed during the class. Do not consume anything at least two hours before the class.

3. Come Fully Prepared to the class: Check out the list of the essentials you need during the yoga practice like yoga mat, yoga props such as straps, blocks etc., a water bottle with filtered water, and a clean towel. If you feel the need, you can also bring an extra layer of clothing to change after the practice. Make sure you carry everything needed for your first ever yoga class.

4. Ideal yoga clothes: This is one question that everyone asks before rolling out their yoga mat. The idea is to feel comfortable in whatever you are wearing. The ideal yoga clothes include loose, comfortable attire that won’t restrict your movements. Yoga pants and t-shirts can be worn for the practice.

5. Arrive early to the class: Arrive 10-15 minutes early for your first yoga session. This is so you can prepare yourself for the session like getting your yoga props ready, changing clothes if required, etc. Else, you will miss out on your class. Additionally, it is disruptive for the class to have a student walk in late.

6. Yoga Etiquette: There are certain points to be kept in mind every time you begin to start your yoga practice. Do not bring your mobile phone to the class. This is the time to unplug from technology and the outer world and, to completely focus on your practice. Take off your shoes and socks, roll out your yoga mat and be ready for the class beforehand. If you wish to communicate with the teacher or any of the student then do so before the session begins or soon after it.

7. Yoga Traditions: Begin your yoga class by sitting on the yoga mat with crossed legs and chanting the sound ‘OM’. It is a Sanskrit word whose sound brings sacredness to the practice. End your class by saying the word ‘Namaste’ with folded hands in front of the chest and head bowed down. It represents, ‘I bow to the divine you!’

The above points will surely guide your way. Enjoy a great yoga session!

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The ancient science of yoga that originated 5000 years ago in India has been in practice since decades across the globe. Over the years, the art has evolved much to suit the requirements of the present generation. Several entities take up the art of yoga to heal ailments, enhance body postures, treat several disorders and what not. The art of yoga benefits each and everyone in an extraordinary way. Whatever your reason was for taking up this glorious science– to shed some extra pounds, maintain the work-life balance and numerous other reasons. It has always endowed you with endless vitality, glowing skin, robust health and a beautiful soul.

If you wish to further explore the divine dimensions of this glorious science, then it is highly recommended to take your practice to a next level. Explore new variations of the yoga practice for mindfulness. Advance your yoga practice and take home with you a new skill set for your body and mind.

Practice advanced yoga poses for complete revitalization and rejuvenation. Regular practice of advanced yoga prevents you from chronic pain, insomnia, depression and panic disorders. It ultimately makes you experience a state of tranquility and positivity around. After few classes of practice, it makes your overall body healthier and energetic. You are less prone to various diseases and disorders.

Revive your practice with these advanced yoga poses:

Firefly Pose or Tittibhasana: Begin in standing forward fold pose with feet slightly wider than hip-width apart. Reach towards your legs to grab your right calf with your right hand and place your right shoulder behind the right calf. Repeat this action with the left hand. Bring your feet to hip distance. Wrap your forearms to the side of the shins and place the palms on top of the feet. Place your hands behind your feet and bend your knees more deeply. Lower your posterior as you raise your feet up. Firm your upper arms to keep the balance. Gaze at a point in front of you. Extend your legs and keep your sternum lifted up. Hold the pose for few seconds and slowly release.

 

Dancer Pose or Natarajasana: Stand on a yoga mat with straight back and weight evenly distributed between the feet. Shift your weight on the left leg and bend your right knee. Raise your right heel towards your right hip. Grab the inner arch of the right foot with your right hand. Raise your left arm up towards the sky. Slowly bend forward as you raise your right leg up away from the torso. Make sure your right arm is straight. Hold the right shin perpendicular to the mat with the right thigh parallel or higher to the ground. Hold the pose for few even breaths.

 

Peacock Pose or Mayurasana: Start the pose in cat position. Make sure your fingers are spread and, now move your forehead between the hands. Lean forward firming your abdominal muscles. Extend the hands back with fingers spread and, pull them back in with elbows together. Extend your legs behind with toes tucked in. Lift up your head in forward direction. Move slightly forward, find your balance and eventually lift both the legs off the yoga mat. Keep breathing. Hold the pose for few seconds.

 

King Pigeon Pose or Rajakapotasana: Begin in downward dog position. Take your right leg forward and the left leg behind. Keep your hips square to the yoga mat. Straighten up your body and take your hands behind until they are on either side of the hips. Lower your hip on the ground and pull your left leg up and hold the left foot with the left hand. Place the heel of the left foot on the elbow and raise your right arm overhead. Try to interlock the fingers of both the hands. Turn your torso forward and look at a point in front of you. Hold the pose for few seconds. Slowly release the pose.

 

Give your yoga practice a whole new dimension with advanced yoga poses. Reap the most out of it through regular practice.

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As a regular yoga practitioner, you would have experienced life-changing transformations. Feeling calm, focused and internally content both on and off the mat. However, at certain points, you may also feel spiritually disconnected and sluggish too. If you are seeking ways to uplift and reinvigorate your yoga practice, consider practicing 108 Sun Salutations.

 

Popularly known as Surya Namaskar, Sun Salutation is a set of 12 asanas that energizes the solar plexus region within the body, which is connected to various energy levels in the body. Performing Sun Salutation 108 times is a powerful practice meant to stretch, flex and enhance your entire body and mind. It is an incredible way to detoxify both physically and, mentally. Doing 108 Sun Salutations can be quite daunting and difficult. It requires great strength, stamina and an innate zeal to complete all the 108 Sun Salutations. With regular efforts, one can master this formidable task with ease. Over time, one can see the wonderful benefits it brings such as increased energy, sharpness, and focus. When done at a fast-pace, it works as an aerobic workout and when done at a slow-pace, it works as a meditative practice.

It is a memorable gesture to end the winter and welcome the arrival of spring. It can be performed at anytime during the day. Take a glance at who can benefit from the 108 Sun salutations:

Those who want to be in the present moment: While performing 108 Surya Namaskar Series, your mind may easily get filled up with various types of thoughts. Thoughts like ‘how many more poses to go?’ or ‘how much time it will take to get the work done?’ keep running in mind. But the fact is, there is always just one salutation at one time-the current one. This practice gives 108 opportunities to come back; to reach back to your practice, to your breath and to the present moment. It encourages you to be in the present moment and, allows your mind to stay focused and calm without thoughts or expectations.

Those who want to develop Self-acceptance: It is not easy to let go of expectations about how your practice should look or feel like. We all are different with different mindset and physical features. It is not necessary that two people will practice 108 Sun Salutations in the same way. One may rest more than the other, or both can make same level of adjustment in order to be comfortable. Our yoga practice is always our own. We will do as per body’s limitations and can only start where we are today. Practising 108 Sun Salutations provides the opportunity to love yourself the way you are by developing self-love and acceptance.

Those who want to connect to a greater cause: Generally, the purpose of doing 108 Sun Salutations is connected to a cause or intention which transcends our individual egos and desires. When you join a group of like-minded people, you feel a special power or energy that rises and takes over all your expectations and desire. Practice to connect to a higher cause and, feel the difference in your practice.

Those who want to change their thought patterns: Finishing 108 Sun Salutations initially is a difficult task. But once done accomplished, you feel motivated and encouraged. Not only your physical practice is motivated but your mind as well. Stepping out of the comfort zone, trying and finishing something challenging, a lot of our confidence is boosted which is reflected in other key areas of life as well.

Those who want to transform their life: 108 Sun Salutations is a powerful practice that will change your life in many ways. It is not that easy and one requires a lot of commitment and dedication in order to meet this challenge. While performing 108 Sun Salutations, you push your boundaries mentally and physically, strive to calm your buzzing mind and focus on the present moment.

Give your mind and body the respect and care they deserve with 108 Sun Salutations.

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Spending the entire day in front of the computers in constant e-mailing, texting and non-stop work, the modern lifestyle runs all around chairs. We sit in them, work in them, eat in them, and even sleep in them. This ruins the physical and mental well-being of the employees to a great extent. The effects do not appear instantly, but are visible with the passage of time. Muscle stiffness, weight gain, backache, carpal tunnel syndrome are some of the major problems faced by an employee overtime. It is a known fact that bad health results in bad work life. To enhance your work life and develop a healthier body, get started with Corporate Yoga.

 

Corporate Yoga is a great way to improve the quality of life of working professionals. It offers tremendous benefits to employees and the corporation they work for. Work Yoga improves the health of the employees on all levels, thus decreasing the rate of absenteeism, leading to enhanced productivity and profits. The convenient and cost-effective yogic technique requires some floor mats, bunch of participants, and a strong desire to lead a happy and fulfilled life. It can be performed anywhere and at anytime.

Besides stress-free and healthy work environment, the benefits of Corporate Yoga are multifaceted. Let us find out some of the major ones:

Stress Reduction: It is known to all that work life is often stressful, and yoga is the best antidote for stress. Stress causes mood swings, low performance, and anxiety. Yoga helps relieve stress and, thus helps employees become more productive. Stress-free employees work better, behave better, interact better and give better output.
Enhanced Focus: In the modern workstyle, when multitasking is the need of the hour, most of us can not focus properly on a single task due to our unstable mind. By linking breath with movements, yoga stops the mind to wander and helps stay focused. It distracts from the bothering thoughts and enables you to be in the moment. It also enables to control your mind and focus better on the tasks at hand.

Enhances Productivity: Constant stress and prolonged sitting make employees fall sick often. Corporate yoga postures provide a total mind-body workout and improve the overall health of the employees.When the employees are completely healthy, relaxed and fit, both mentally and physically, they are more likely to enjoy the work, resulting in more production, better work output, and less absenteeism.

Improved Posture: Prolonged sitting in chair wreaks havoc on the body posture. By hunching over the computer for the entire day impacts badly on the natural curves of the spine. Corporate yoga postures lengthen the spine, waistline and oblique muscles, tilt the pelvis and stretch the entire body. Also, by stretching the major muscle groups, yoga increases mobility and reduces stiffness, leading to relief in body and joint ache.

Improved Digestive System: Sitting all day long at our desk, we do not allow the body to move around enough. We mindlessly overeat too. This causes digestive distress and effects metabolism badly. Yoga effectively aids in improving digestion. It relieves stress which results in decreased acidity, heartburn and indigestion. The deep leg folds and twists in the Corporate Yoga postures eliminate the accumulated toxins stored in the intestines and detoxify the body. It helps digestion get back on track and, thus aid us in better performance and focus.

Increased Energy: Exercises are a great way to energise the mind and body. Often we become sedentary while balancing out the demands of work. Sitting for long hours, we become less active, exhaust quickly and find it difficult to move from one place to other. The less active you are, the quicker you become tired and the less energy you’ll have to tackle everything. Yoga posture revitalizes the mind and body in a short span of time. It boosts energy levels and enables to tackle rest of the day with vigor.

Enhanced Flexibility: The movements performed in corporate yoga stretch the muscles, loosen the overall body and increase the body flexibility. Apart from that, it increases the flexibility in other key areas of life as well. We are no more stubborn and rigid on the things we used to be. It teaches to go with the flow by decreasing stress and anxiety and, adjust accordingly in an ever-changing work environment.

Make your work life more balanced, fulfilled and successful by incorporating Corporate yoga in it.

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A debated truism about the nature of affliction says that all sufferings are equal. Many perceive that starvation, tensions, or nervousness are on the same level and can feel offensive. Whether you are battling with a relationship trauma or suffering from body aches, it affects our consciousness in a similar way. Walk into any yoga class and you will find people from all walks of life turned to this ancient science because they needed to be healed in some way. Majority of people turn to this natural system for healing effects.

Many have turned to yoga to heal their wounds, physical disability, mental disorders, and diseases. Yoga does not provide a cure for everything, but it is effective in many other ways. As yogic research expands along with the medical science, empirical evidence shows that yoga therapy is the most effective therapy for diseases and common ailments, including cardiovascular diseases, arthritis, hypertension and even cancer.

Research indicate that yoga therapy places efficacy in aiding recuperation from stress-induced problems. It helps to mitigate tensions and even prevent anxiety-induced conditions providing strong sense of balance. It improves the overall- health and vibrancy of a person.

The science of yoga heals your body, mind, and intellect. It improves strength, enhances flexibility and provides you with vitality. Yoga is one of the most powerful forms of exercise to restore your overall health and well-being.

Practice these healing yoga poses to improve your physical and mental state.

1 Warrior II Pose (Virabhadrasana II): Begin in mountain pose with your feet-hip distance apart and arms resting by your side. Breathe out as you step your feet wide apart about 3-4 feet. Make sure your heels are aligned with each other. Turn your right foot outwards to form a 90-degree angle and left foot inwards to form a 45-degree angle. Raise your arms parallel to the ground to shoulder height. Bend your right knee so that your shin is perpendicular to the ground. Look towards your right hand. Hold the pose for several breaths.

 

2 Pigeon Pose (RajaKapotasana): Start on your fours with knees directly beneath your hips. Place your hands directly below your shoulder and spread your fingers. Bend your right knee and place it between the hands with right heel just under the left hip. Extend your left leg straight behind you with toes tucked inwards. Inhale, expand your chest gazing in upward direction. Exhale, slowly lower your chest and head towards the floor. Hold the pose for few seconds.

 

3 Crow Pose (Bakasana): Stand in mountain pose with feet wide apart and arms by your side. Keep your knees bent as you lower your hips in a squat position. Widen your thighs wider than your torso. Place your hands in front of you directly below your shoulders and spread your fingers. Rest your knees on the back of the upper arms. Rise up on your toes and shift the body weight on your palms. Look at a point in front of you. Leaning forward, lift your feet off the mat with heels towards the hips. Keep pressing the palms into the floor. Hold the pose for about one minute.

 

4 Wheel Pose (Urdhva Dhanurasana): Lie on your back with bent knees and arms by your side. Make sure your feet are slightly apart about 2-3 feet with heels near to your hips. Bend your arms at the elbows and place your palms close to your ears with fingers pointing towards the feet. Press your hands and feet into the yoga mat to lift your back and hips off the ground. Bring your arms parallel to each other with elbows shoulder-width apart. Further, raise your body higher uplifting your head off the ground while extending your arms. Hold the pose for few breaths.

 

5 Child Pose (Balasana): Kneel down on a yoga mat with a straight back and knees separated as wide as your hips. Lower your chest to your thighs and forehead to the mat.Place your arms alongside your legs with palms facing up. Relax and breathe in. Hold the pose for several breaths.

 

Practice healing yoga poses to nourish your overall health.

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The traditional art of yoga has enthused the human race with endless benefits, such as a decrease in stress levels and restlessness, providing mental calmness and emotional stability. Many individuals turn to this natural system for overall healing. It rewards the mankind with physical and psychological health in the most exceptional way. However, there are several out there who are yet to witness the benefits of yoga practice.

 

We all are aware of the fact that yoga is a complete science that is much beyond the ordinary. However, several entities complain that they do not feel good even after the yoga practice. The possible reason for this has been observed as inapt. application of yoga techniques. It is advisable to stop the practice rather than doing it inaptly as it is not going to make you feel any different. Do you practice yoga with the right techniques? Yes, just rolling out your yoga mat daily will not help you. Application of the right yoga skills is what you need.

Technique refers to the particular way of doing a task. Similarly, there is a manner in which the particular art of yoga is carried out by the yogis. If the art is practiced in the right manner, it will ultimately lead to high self-realization, enteral enhancement, and heightened spirits. In order to experience these glorious benefits, practice under the guidance of an experienced yogi. The one who instructs you about the correct yoga expertise.

Here is a list of few yoga techniques that one can imbibe in their daily routine:

1 Adjustment and Alignment: It involves gentle correction of the yoga postures practiced. The in-depth knowledge will fine tune your practices. It will expand your view with regard to the application of various yoga poses. Attend the hands-on adjustment classes for a complete transformation of your practice and body as well. Learn about the basic alignment that helps you keep away the discomfort experienced while performing the yoga asanas. Understand where your body should be. Learn specific benefits of each yoga pose. Every individual body is distinct from each other and only in-depth wisdom about the adjustment and alignment class will help you know your body well.

2 Monitor your body: Get in touch with your physical self. Learn about your body range and limitations. Pay attention to your body through practice. Perform stretching within the limits. Understand what feels good and what does not? Which yoga asana makes your body stiff and which loosens it? Let go off all the tensions when you are on the yoga mat and practice consciously.

3 Calm your Mind: Unwind your mind from all the pre-occupied thoughts with specific yoga techniques. Make sure you practice in an anxiety-free environment. Be present in the moment. Try to focus on the yoga practice only. Our mind juggles with a lot of things but when you are about to start your yoga practice, your mind should just think about this natural science and nothing else.

4 Mindful Diet: Yoga practices also extend to mindful eating. From the minute you wake up and to the time you hit the bed. Whatever you eat affects your overall being. Revamping your diet all at once is a difficult task. Therefore, start with small changes. See what works best for your body. Make sure to indulge in healthy and proper eating.

5 Ability to transform: Commit yourself to transformation. Every day, when you start with your yoga practice, learn more about yourself and strive to transform your practices, modifying mentally and physically to achieve the best version of yourself. Yoga is about transformation, both physically and spiritually.

Learn more about the yoga techniques for instilling positivity and well-being in your life.

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The bling merchandise, glitter, dazzle and endless qualities captivate the human eye. The glaring belongings illuminate the eye of the individuals that invites them to spend their pocket. Everyone desires to wear those fancy, extravagant belongings that makes one look more spectacular. Jewelry is one such merchandise that has enthused the human race all over the globe. The statement pieces with studded jewels has awestruck the mankind with its radiance, craft, sophistication and more. Jewelry as a piece of merchandise is not gender specific. Anyone who loves shimmer, exquisite substances can adorn the jewels. Add intricate, elegant jewelry pieces to turn your simple wardrobe into a single statement. Jewelry compliments every occasion, be it a highly studded affair or religious gathering.

 

The preferences vary from person to person. Some like it all glittery, while others like it subtle and fresh. Jewellery is not just a jeweled piece that adorns the body of an entity, but every jewelry has its own significance. Each ornament is worn for a different purpose and different occasion to compliment the look of the individual. Ornaments are worn by people not just for functions, or to satiate their desire for the fashionable pieces, but for religious and spiritual purposes too. Yes, jewelry for spiritual, healing purposes. The ornaments such as rudraksha mala, ring with chakra symbols and many such accessories are not just materials but hold specific significance and are worn for various benefits to the body, mind, and soul.

The mala beads, pendant with the Om symbol and many such embellishments are known as yoga-inspired jewelry. Wearing yoga jewelry does not make one look like a yogi but is a reminder of the yogic essence and the real meaning of yoga. Yoga jewellery can be worn by anyone regardless of whether they practice yoga or not. Several entities are fascinated by the yoga-inspired jewelry and wish to know more about it, particularly the associated benefits.

An insight into some of the yoga -jewelry and the benefits it offers:

Mala: The mala is a string of 108 beads with one larger bead than the rest known as ‘guru bead.’ The mala adorns the neck, wrists, and altars of yoga practitioners and meditators. The beautifully strung malas hold special significance to the bearers based on the stones they choose, the energy resonance felt with the beads and place they got the mala from. The mala is used for mantra meditation of sounds while tracing the beads of the mala with the fingertip. It redirects your mind from all negativity, daily activities and induces positive energy. It positively affects the mood of the person. The positive energies result in a relaxed mood, focused attention, higher self-awareness.

? Chakra Bracelets: The chakra bracelets are created with healing gemstones and crystals that bear the color of the chakra. It can either come in one color or seven colors of the rainbow that represent the seven chakras to provide balance, support, restoration of the chakras. Each stone reverberates with its own sound. The chakra bracelets clean the aura, purifies the senses, removes negative thoughts and emotions for the release of positive energies. The healing chakra bracelets also help in removal of blocked energies.

? White Agate stone: White Agate is a grounding stone. It can be studded into a ring, necklace, and bracelet. It brings out physical, mental and emotional stability that harmonizes the system. It offers many health benefits such as healing the eyes, uterus, treating skin disorders and reinforcing blood vessels. It is also known as ultimate pregnancy stone. It protects the mother, and baby from harm, eases labor pains and sickness. A soothing and calming stone that releases positivity and promotes a peaceful environment.

Om Pendants: The om pendants can be worn in bracelets and chains. The sacred symbol in Hindu Religion. It represents the powers of the universe. Wearing the Om symbol as pendant brings harmony, true inner peace, and eternal bliss. It is said to bring good fortune and luck to the bearers if accompanied by the daily chanting of the Om mantra. It enhances the health of a person. It keeps bad omens away and strengthens inner powers. It is a protector from negative vibes and creates an atmosphere of peace, wisdom, and enlightenment.

Lotus Bracelet: The multilayered flower lotus symbolizes the spiritual awareness and enlightenment. It represents the spiritual journey of the practitioner growing radiantly out of difficulties. It eliminates negative energies, evil spirits and purifies the soul.

Wear yoga inspired jewelry for inner purification, empowered inner core and eternal self-realization.

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Heard too much yoga and its amazing benefits. Now, if you too want to reap its wonderful benefits and looking for more specific yoga sessions, then a yoga therapy is highly recommended.

We all know that yoga can enhance the physical, mental, and emotional well-being. But when it is practised with therapeutic goals to prevent illness and assist in recovery, it is considered as Yoga therapy. It is the technique used to achieve physical, psychological, or physiological goals. It is comprised of educational teachings of yama, niyama, asana, pranayama, meditation, pratyahara, dhyana, dharana, and samadhi. Also, it includes textual study, counselling, prayer, rituals, imagery and more as its tools to help a person with their physical, mental and emotional issues.

 

Yoga therapy is different than ordinary yoga classes. Unlike commercial yoga classes, Yoga therapy focuses on the healing principles of an individual. The holistic approach is led by an instructor who has been trained to work with individuals with a variety of health conditions. Yoga therapy has a wide variety such as Viniyoga, Phoenix Rising Yoga, Integrative yoga, and Rest that helps you in healing amazingly.

Yoga therapy generally starts with a discussion with the therapist regarding the problem. The therapist reaches into the issue and its impact on daily life. Additionally, they enquire about what treatments you have tried before, etc. One does not need to hold an in-depth experience or knowledge of yoga since your therapist will design a home-based program for you to help under gentle self-guidance. Yoga therapy provides a sense of healing and helps you find peace in every moment, manage your condition better, and, helps you grow spiritually in the physical body.

The therapeutic benefits of Yoga: Yoga therapy helps cure various health issues. It is particularly effective when used with other methods of health care. From maintaining health to illness recovery — the application of yoga therapy has a wide range. Here is a list of health benefits yoga therapy has to offer:

1. Stress Reduction: In this era of globalization where there is too much competition, people in all departments and organizations suffer from stress and anxiety issues both mentally and physically. Yoga is the soothing agent that revives mind, body, and soul. The holistic approach is comprised of asanas, breath expansion and control, yoga relaxation and meditation techniques. These techniques enhances the energy levels and relieves stress and anxiety at both mental and physical level.

2. Enhances psychological well-being: Yoga therapy enhances the mind and body connection and helps a person become mindful and self-aware. The relaxation methods used in the therapy calm the mind and ease tension by relaxing the muscles of the entire body. The breathing techniques used in the therapy increases the blood flow to all the body parts including the brain which provides a sense of instant relaxation and rejuvenation. It increases the production of serotonin- the hormones of happiness.

3. Improved functioning of Body Parts: Yoga therapy allows more oxygen to reach the blood cells, enhances their function and decreases the risk of heart attack. The physical postures help improve flexibility, reduce muscle tension, improve body posture and balance and increase the energy levels.

4. Create a sense of well-being: Yoga therapy encourages to slow down, relax and focus on the present. It shifts the balance from sympathetic nervous system to the parasympathetic system which is more calming and restoring. It lowers the heart rate and cortisol levels, decreases blood pressure and increases blood flow to the vital organs of the body. It provides a feeling of relaxation, improved concentration, increased self-confidence and an optimistic outlook on life. It slows down the pace of life and enables the spirit to feel and experience peace. It enhances one’s emotions and provides a sense of well-being and self-fulfilment.

So, next time you have a health problem, undergo yoga therapy and find inner bliss, better health, calmer mind and, a more peaceful soul.

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Yoga offers serious perks to runners. From counteracting the pounding, tightening, and shortening of muscles to improving flexibility, relieving aches and preventing injury , Yoga is great for runners. It improves their track performance and, also helps stay healthy, fit and focused.

There is a plethora of yoga poses that can do wonders on your body as a runner. Take at look at 8 amazing yoga poses for runners that help you stay strong, agile and balanced:

1. Downward-Facing Dog or Adho Mukha Svanasana: Come on all your fours. Place your palms below the shoulders and knees below the hips. Tuck your toes and lift the knees up. Lift your hips into an inverted ‘V’ position. Hold the posture for 10 seconds.

 

Triangle Pose or Trikonasana

 

 

Benefits: Stretches the hamstrings and calves and lengthens the spine.

2. Upward-Facing Dog or Urdhva Mukha Svanasana: Lie on your abdomen, facing the mat. Bend the elbows and place both hands in line with the lower ribs. Your wrists should be under the elbows. Now tuck your toes. Press the floor with hands and gently lift your hands, chest, thighs, and hips away from the floor. Keep your arms straight. Hold the posture for a few breaths.

 

Upward-Facing Dog or Urdhva Mukha Svanasana

 

 

Benefits: The yoga pose opens the hip flexors and stretches the entire front body. It also opens the chest and shoulders and expands breathing.

3. Triangle Pose or Trikonasana: Stand straight with feet wide apart. Turn the left slightly and the right thigh out to 90 degrees. Keep the heels of right leg aligned with the arch of the left leg. Press down the feet and pull up on the thighs. Inhale and raise your arms to the shoulder level. Now as you exhale, bring your hips toward the left heel and stretch the torso forward toward the right foot. Place the right hand on ankle, knee or any stable support. Hold the posture for 5 breaths. Repeat with the left foot out.

 

Triangle Pose or Trikonasana

 

 

Benefits: The pose stretches the inner thighs and hamstrings.

4. Supta Baddha Konasana or Reclining Bound Angle Pose: Start in a seated pose. Pull the feet toward the pelvis and open the knees widely. Stretch your spine and hinge forward from the hips. Keep the spine extended, do not round it in order to touch the feet through the head.

 

Supta Baddha Konasana or Reclining Bound Angle Pose

 

 

Benefits: The yoga pose stretches the adductors and increases the external rotation of the hips.

5. Eka Pada Rajakapotasana or One-legged King Pigeon Pose: Begin on your hand and knees. Slide the right knee backwards behind the right hand. Stretch the left leg behind. Now square the hips towards the floor and stretch the hands in front of you. Repeat on the other side.

 

Eka Pada Rajakapotasana or One-legged King Pigeon Pose

 

 

Benefits: The yoga pose is the king of all hip stretches. It releases tightness in the glutes and piriformis.

6. Child Pose: Start in a kneeling position. Lay your stomach on the thighs and head on the mat. Lengthen your arms in front, beside your legs with fingers pointing behind.

 

Child Pose

 

 

Benefits: It provides a mild stretch to the lower body. It helps build focus and releases stress.

7. Upavistha Konasana or Wide-angle Seated Forward Bend Pose: Start in sitting position. Spread both legs to the sides as wide as possible and flex the feet. Keep the spine straight and lean forward as slowly as you can.

 

Upavistha Konasana or Wide-angle Seated Forward Bend Pose

 

 

Benefits: The pose stretches and strengthens the insides and back of the legs and strengthens the spine and abdominal organs.

8. Natarajasana or Lord of the Dance Pose: Stand on the right leg and stretch the left leg behind. Balance your whole body weight on the right foot. Now, stretch the left hand behind and try to grasp the left toe. Extend the right hand in front with palms facing down. Pivot the hip, once you are stable. Flex the left foot and think that you are pulling it away from the body. Hold the posture for a few breaths and release gently. Repeat with the other side.

 

Natarajasana or Lord of the Dance Pose

 

 

Benefits: The pose stretches the front thighs and prevents from knee injuries.

So, include these amazing yoga postures for runners in your training routine and, lead towards an outstanding performance every time you run.

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Everybody has their own set of ideas about yoga. The reasons to practice the mindful art of yoga can be vary from person to person. Some practice it to improve the posture, some to calm the soul, nourish the overall health, while others for weight loss, body sculpting and more. Whatsoever the reason may be, the crucial questions are, “Do you know about the origin of the science of yoga? Have you ever wished to dive deep into the theoretical aspects of yoga. Have you ever wondered where did yoga originate from, why do we practice it? Does the history of yoga incite you?”

 

Whether an existing yoga practitioner or an aspiring one — History of yoga is a crucial chapter to uncover as it unfolds the soul and purpose of yoga ever since its origin. Theoretical knowledge is equally important as practical experience. Acquiring in-depth knowledge about yoga history will facilitate a better understanding of the science of yoga, various styles, correct practice of doing the asana and, further help understand the specific benefits of each asana. Theoretical knowledge also supports practical application of the yoga postures. Without adequate theoretical knowledge, the practice of yoga poses can be a difficult task to master. Additionally, the wrong application of yoga asana may invite a host of problems and, increase the risk of injuries. So, prevent injuries through correct practice and, reap the most of it by learning about yoga history.

The word history is derived from a Greek word ‘ Historia’ meaning inquiry. History means chronological narration of past events relating to a particular person, place, event and so on. The science of yoga has a long history that accounts for innovation and transformation. The ancient sutras narrate details about the origin of yoga. The written ancient text accounts for the veracity about the art of yoga.

The following paragraphs speak about the glorious history of yoga:

Yoga is a 5000-year old traditional Indian body of knowledge derived from a Sanskrit word ‘Yuj’ meaning union of body, mind, and soul. The earliest mentions of the meditative traditions of yoga are found in the ancient literature ‘Rig Veda’. The oldest surviving literature dates back to Indus Saraswati Civilization. However, It is also believed that the main source of information regarding yoga practices is available in Vedas and Upanishads like Brihadaranyaka. The practice of Pranayama finds mention in Chandogya Upanishad. The meaning of the word ‘yoga’ as it stands today perhaps happened in Kato Upanishad for the first time.

If sources are to be believed, the period between 500 B.C. -800 A.D. is considered as the most prominent period in the origin of yoga and its development. The concept of Gyan Yoga, Bhakti Yoga, and Karma yoga is detailed out in the sacred Hindu book ‘Bhagavad Gita’. Further, the science of yoga is also discussed in the ancient sutra of Hindu Philosophy and, explicitly explained in Patanjali Yogasutra. Sage Patanjali is considered as the father of yoga and his sutras are entirely dedicated to the science of yoga. Various aspects of yoga are contained in the sutra. However, Patanjali Yoga Sutra mainly identifies with eight limb path of yoga.

The rich history of yoga can be divided into five main eras of development and practice.

? Vedic Period: The period defines the holy writings of Brahmanism known as Vedas. The Vedas were the compilation of worship songs and encompass the ancient teachings of yoga. The lessons from Veda are recognized as Vedic Yoga

? Pre-Classical Period: Vedic period was followed by Pre-classical yoga period that marked the beginnings of Upanishads. The Upanishads give more insights into the teachings of the Vedas and extend people’s knowledge about Vedas.

? Classical Period: The beginning of structured yoga approach with the emergence of Patanjali Yoga Sutra. The eight-limb path known as Raja Yoga was also introduced during this era.

? Post-Classical Period: During this period, the teachings of Acharya Trayas – Shankaracharya, Ramanujacharya and Madhvacharya were more prominent. The great personalities like Swatmarama Suri and Shrinivasa Bhatt popularised the practice of Hatha yoga during post-classical period.

Modern Period: The great yoga acharyas- Ramakrishna Paramhansa, Ramana Maharishi, Vivekananda, contributed to the development of Raja Yoga. The Hatha yoga, Bhakti yoga, Vedanta flourished in the modern period.

The rich long history of yoga cannot be condensed in one piece of writing. Therefore, only a gist about yoga history is outlined in this writing. Feed the history enthusiast in you with this brief piece of information.

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Women- the most delicate yet the most powerful being on the planet. Be it a mother, a daughter, a wife, a friend or an employee, a woman has to play various roles and she performs each role of her life with devotion, commitment and love. In the hustle and bustle of playing different roles and taking care of others, as a women, you hardly get the time to take care of yourself. But remember, before any other being, you are an individual. Give yourself the love, care and priority you deserve with a few minutes of Surya Namaskar.

 

Surya Namaskar is a gesture of showing respect and gratitude to the life-source of all energies-The Sun. It is a set of 12 yoga postures which mend the mind, body, and soul together. Performing Sun salutations in the morning brings a number of health benefits in a practitioner’s life. It helps unwind, rejuvenate and revitalize the mind and body. It is a single mantra to stay fit on various levels. To reap the maximum benefits, Sun salutations should be performed in early morning sunlight.There are a number of health benefits offered by Surya Namaskar for women.

Some of the most amazing benefits offered by Surya Namaskar are:

Strengthens muscles and joints: Surya Namaskar is a great way to provide a good stretch to the muscles of the whole body and strengthen the entire skeletal system. The movements performed improve the flexibility of the spine and make the limbs symmetrical, leading to better functioning of vital organs of the body.

Rewards with a radiant, glowing skin: Performing Surya Namaskar on a regular basis promotes blood circulation to the face region, thus preventing wrinkles and pimples while bringing flash-like glow on the skin. It delays the signs of ageing and makes your skin look younger and fresh.

Improves the digestive system: Sun salutations increase the blood flow to the digestive tract and improve the functioning of intestines. They promote smooth running of the digestive system. The forward bend pose helps cure constipation and regulates bowel movements.

Cures Insomnia: Bad sleep is the most prevalent problem among young women these days. A few minutes of Surya Namaskar calms the body and mind and improves the sleeping patterns. It helps you relax so you can have a good night’s sleep.

Regulates Menstrual Cycle: Young women nowadays often have irregular menstruation. Surya Namaskar is wonderfully beneficial for women having irregular menstrual cycle. Its regular practice helps in easy and smooth childbirth. It balances the female hormones and increases the chances of having a natural childbirth.

Reduce blood sugar levels: The movements involved in Sun Salutations assist in bringing down the sugar level and reduces the risk of cardiovascular diseases.

Helps relieve anxiety: Regular practice of Surya Namaskar improves the functioning of nervous system and enhances memory. It calms the mind and keeps anxiety at bay.

Detoxify the body: Surya Namaskar involves the process and active inhalation and exhalation. Due to this, lungs are thoroughly ventilated and the blood remains oxygenated. It eliminates carbon dioxide and toxic gases from the body and detoxifies it completely.

Improves the balance and posture of the Body: Regular practice of Surya Namskar helps women improves the posture and internal balance of the body. It also helps get rid of aches and pains.

Release Stress: Stress crams up every single muscle in the body. Surya Namaskar practices involve deep breathing process that helps release stress from the body.

A good workout for the soul and mind: Practising Surya Namaskar on a regular basis balances the three main constitutions of the body: Vata, Pitta and Kapha. It provides an internal spiritual balance that relieves you from all kinds of stress and improves your immunity.

So ladies, just give a few minutes from your tightly packed schedule to Surya Namaskar and reward yourself a completely organic makeover.

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To come closer to God, liberate from the materialistic world and immerse in spiritual joy and eternal bliss. If you think that disconnecting from the conventional life and meditating in a secluded place is the only way to reach the divine then you may have to rethink. One can become enlightened and connect with the divine even while performing the duties and responsibilities of their daily lives. Follow the path of Karma Yoga and attain mental fulfilment and freedom.

In this busy and fast-paced world, we work well and hard to survive and exist. From an office to a home, everybody works –some for others and, some for themselves. But most of the time, there are expectations of fruitful consequences from each and every deed we undertake. The art of performing actions with love, dedication, and care, without any self-motive or expectation is Karma yoga. Karma stands for ‘action’ and yoga is about knowing oneself. And, so ‘Karma Yoga’ implies the science of knowing oneself through action. The selfless action is considered a prayer towards attaining moksha. It must be done with dedication, love, and care, without expecting any fruits of the labour involved. Karma Yoga is performed only for the pure joy of it and with the selfless intention to help others. It is the way to come closer to God.

 

The Principles of Karma Yoga: Before becoming a Karma Yogi, understand its principles mentioned below:

1. Right Attitude: It is your attitude towards the ‘deed’ that makes the difference. Karma yoga requires a loving and caring attitude while performing the action. Think of work as worship and always remember that how you do the job does not matter, but the attitude you carry towards the work is what matters more. Empty your mind from negative elements like aggression, fear, jealousy, etc. while doing the work. Instead, fill it with love, discipline, positivity and patience.

2. Have Pure Intentions: One of the most important elements when you take up something is the reason behind taking it. Do not think about the benefits the work will bring. Instead, go ahead with pure motive of performing the work with all your commitment and dedication. Be selfless and serve others without expecting benefits.

3. Get your work done well: Be Dutiful. Do what you are required to do, with full interest and enthusiasm. Find the inner balance and save the energy to perform your duties. Perform them with full concentration and focus. Never shun your work without completing it. Stay positive and learn the important lessons life throws at you.

4. Give your best: Dedicate yourself. Use the best of your abilities and bring forth the best of you in the activities you do. If you feel that you need to do better and there are chances of improvement, do not restrain yourself, do not hold yourself back because of the fear of criticism. Do not bother about who is watching, what others will say, what they will think — all you have to do is give your best. Absorb the positivity and leave out the negativity.

5. Stop being concerned about the results: Never think about the result, work for the sake of it. Whatever it will be — whether good or bad — forget about it. The only thing important is how well you perform the task and the dedication with which you perform it. Always remember that no job is superior or inferior. All work is same, what matters in your focus. The greater is your focus, the greater benefits it will reap.

6. Serve All: Remember to treat others the way you want to be treated. Love the people around you and be helpful to them. When interacting with them, do not judge or understand people basis their looks, thoughts or opinions. We all are same and a part of same universe. Be humble and adaptive.

7. Be Disciplined: Every job requires a particular skill set. Those skills may range from focus, physical and mental capabilities to knowledge, experience and more. Every task has something to teach and add to your skill set. Perform your duties with full enthusiasm and learn as much as you can.

The Wonders of Karma Yoga:

  • Purifies the heart and soul.
  • Instills good qualities like love, care, humility, patience, tolerance and more.
  • Eliminates negative qualities like ego, hatred, jealousy, selfishness, etc.
  • Gives the opportunity to look at life in a broader and liberal manner.
  • Makes you work oriented and also unites you with everybody.
  • Enhances self-awareness and provides bliss.
  • Awakens spiritual potentials and powers.
  • So, follow the path of Karma yoga and bring out the best of yourself in you.
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It is a beautiful idea to take up yoga practice in the comfort level of your own place or converting a place into an ideal yoga studio. However, owning a yoga mat is not entirely enough for ensuring the yoga practice is just as beautiful as the idea of it. There are certain elements that work in combination with each other to ensure an ideal yogic experience. The space and the ambiance play a significant role in this.

 

Whether you are creating a yoga room for self-practice or converting into a yoga studio for a batch of yogis, here is a list of the six surfacing elements that make up for an ideal yoga room for you to indulge in an inspiring yoga practice:

Choose the Right Direction

Direction matters – just like the Sun rises in the east and sets in the west, just like every celestial body follows a particular direction and an order during their course, it is equally important for this celestial science to be studied and performed in a direction that compliments it, preferably in the direction of the sunrise, i.e. the east. The very first element for yoga is to choose a direction that symbolizes yoga and spirituality. North and east are the two major directions that express and signify yoga and spirituality. Hence, if you happen to have a room in this direction of the house or the studio then it would be the best option to convert into an ideal yoga space.

Make Way for Yogic Experience

Things, objects, accessories might complete the utility and purpose of a usual room. However, in case of yoga room, the lesser the better. It is important to de-clutter and throw it all out. Create as much breathing space as possible for optimum experience. Do not keep anything that goes more than a few feet above ground level. You should be able to feel and visualize yoga in every corner of the floor without feeling blocked or asphyxiated.

Select a Soothing Color Palette

Think pastels, earthy tones or a neutral color palette. You can go with wooden interiors for an organic feel. Choose from colors like brown, olive green, mustard, or pastel tones like powder blue, lavender, pale green, baby pink, pale yellow, etc. If you are a fan of wall art then search for inspirational quotes about life, spirituality, fitness, meditation in earthy neutrals to ignite the place with the essence of yoga.

Set the Ambiance with Inspirational Scriptures and Lights

You may select from a range of handmade corner pieces made of clay or wood for an organic appeal. You can search through local flea markets for procuring these handicrafts. Keep the ambiance as natural and organic as possible so you can connect with the gifts of nature while indulging in yoga, a science that proposes the most natural ways to a transformed human body, mind and soul. Search for scented candles, tea lights for venerating the yogic experience to the fullest.

Hunt for Yoga Essentials

Now that the yoga room is nearly complete, it is time to add the most crucial yoga essentials that make up a refined yoga practice. Shop for PVC or Jute based yoga mats for practicing yoga asanas, bolsters and blocks for restorative asana practices, necessary props for adjustment and alignment practices, yoga straps and belts, a couple of blankets for yoga nidra session. You can add an antique trunk for storing these essentials neatly in an orderly manner. Remember, yoga room is also about de-cluttering as much as possible.

Add Some Music and Mirrors

Some soothing music in the backdrop shall definitely add to a great yoga class. Keep the music selection instrumental. If you would like then you may search for mantra chanting audios which can be played during meditation practice and during restorative sessions as well. An ideal yoga practice requires perfect execution of each and every posture with correct alignment. And, to ensure a great yoga practice, you shall feel the need to check on each posture yourself. Hence, decorating the facing wall with floor length mirrors is highly recommended for this purpose.

Get transported into a peaceful solace in this picture perfect yoga room. And, embark upon a brand new journey of self-transformation.

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Practicing the most ancient form of science to move on the much-desired expedition where life truly exists. A positive life transformation thought of daily yoga practice for internal enhancement and self-realization. A practice of quieting the mind and soul —- The Yoga. Yoga is a science of well-being, the science of youthfulness, the science of integrating the mind, body, and soul that took birth in motherland, India. Many yoga enthusiasts hail to the birthplace of yoga, India from all over the globe to practice this art of spirituality. It is natural for the yoga practitioners to become curious about the next step in the yoga journey. The next extravagant step in the journey of an existing yoga practitioner can be about becoming a certified yoga teacher, registered yoga instructor or an in-depth yoga practitioner who spreads the light of yogic knowledge, leads a life full of teachings, passion and compassion.

The sublime thought to embark upon a lifelong journey of exploration, dedication, and motivation that allows us to carry forward the passion of practicing the ancient science keeps us unwavering until evolution prevails. With sheer motivation, aspiring students take a plunge to become yoga instructors for a fruitful experience. The path of becoming a yoga instructor is an enriching one but not an easy one. It equally becomes conscientious to get in touch with the right guiding figures and yoga schools.

 

A great expedition to becoming a yoga teacher itself starts with a thought. Once the thought is planted the next is the desire, dedication to turn this passion for yoga into a sustainable career enlightening the mind, soul of millions making them feel the meaning of true elevation. Next is the series of crucial questions triggering you about how to become a yoga instructor? Fewer devoted websites, lack of groundwork results in ultimate dissatisfaction regarding the same. The following paragraphs detail about how to become a yoga instructor in a stepwise manner.

1) Start practicing yoga: The spiritual journey of becoming a certified yoga teacher or registered yoga instructor starts with the step of practicing yoga. Read about about yogic science, various yoga styles such as Hatha, Ashtanga, Pranayama, Meditation, Mantra and much more in the list. Grasp the basic knowledge about this magnificent science so you can select the style that suits you most.

2) Enroll in a certified yoga teacher training course: Embark your journey with yoga teacher training program. The yoga teacher training course consists of various flagship programs namely 200 hour yoga  teacher training course, 300-hour teacher training course, and 500-hour teacher training course. The 200 hour yoga teacher training course is perfect for the beginners and the ones who wish to brush up their existing acquired yoga skills. Gain the ideal knowledge before advancing. Upon completion of 200-hour yoga teacher training course, you are legitimate to seek admission into the 300 hour yoga teacher training course. Move forward on the inspiring journey of becoming a yogi. The program provides intensive theoretical and practical approach to yoga. 500-hour yoga teacher training course is an amalgamation of the 200-hour and 300-hour yoga teacher training course that will transform you into a full-fledged yogi engaged in the self-practice and teaching of yoga at an advanced level.

3) Yoga Alliance Certification: Certifications will give you the much-acclaimed recognition as a yoga instructor. Yoga alliance is a non-profit body completely dedicated to yoga. Meeting the standards of Yoga Alliance enables you to earn the certificate of Registered Yoga teacher enabling you to preach yoga worldwide as a skilled yogi.

4) Preach what you Practice: Once you have obtained the certificate with a hallmark of Yoga Alliance you are ready to preach the ancient art of yoga. Preach with immense gratification healing the lives and moving closer to the state of spirituality, tranquility, and godliness.

Becoming a certified yoga instructor is truly a celebrated option. Walk on the much desired journey of being a validated yoga instructor spreading the wisdom of yogic science and touching the lives of all those who come in contact with.

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Take a deep breath….!!

This is the advice we often hear people giving to someone who is stressed, angry or exhausted. That time we wonder how just by simple changing the breathing pattern can make anyone get back to a normal state. The flow of breath directly impacts the flow of thoughts. If the breath wanders, mind becomes unsteady and, when the breath is still, mind also becomes still and calm. Controlling the flow of breath is possible through right breathing techniques. If you are upto accomplishing this for yourself, then start doing Pranayama yoga.

 

Derived from two words – Prana and Ayama, Pranayama is a Sanskrit word that means the extension of breath (Prana). According to yoga practitioners, Prana is the universal life force that keeps us alive and connects all the elements of the universe together and Ayama is the technique of regulating this energy force within our body.

As a common person, pranayama to most of us is nothing but a breathing technique which helps primarily in eliminating stress and anxiety. But in reality, the benefits of this technique of breath alteration are limitless. It is one of the best poses in yoga for beginners.

Let’s have a look at some of the most amazing benefits anyone can avail by doing pranayama yoga:

Live longer and better: While doing pranayama yoga, we breathe deeply and slowly. Doing this, we gain a lot of energy. Our immune system becomes stronger and performs better and improves our well-being. This systematic pace of breathing increases our life span. Also, this calms our mind and gradually, we learn to be calm and peaceful in contrary and unfavorable circumstances. Pranayama, in a way, reduces the pace of our thoughts. When we think slowly and deeply, we begin to notice the beauty and charm of life which were nonexistent earlier. It makes us happy, positive and content.

More Oxygen absorption: Simple breathing does not allow our lungs to expand much as we take small, shallow breaths. By practising Pranayama yoga on a regular basis, we use more of our lungs and, hence allow more oxygen to enter our body. More oxygen in the body means more health benefits.

Control over negative emotions: Have you ever noticed a change in your breathing pattern when you are angry, stressed or restless? The more emotionally disturbed you become, the more rapidly you breathe…..Right? It is because our emotions have a direct connection with respiration. So, one of the best ways to control anger, temper, and frequency of negative thoughts is to control breathing pace and, that is exactly what you study in pranayama yoga.

Control over needless thoughts: When going for an interview, or before making an important presentation, several times in life we become nervous and stressed because of excessive negative thoughts and fearfulness. Not only we ruin the peace of our mind, but also lead towards ruining important things and tasks as well. By practicing pranayama yoga, we can control and restrict fearful, worrisome, and negative thoughts that make us nervous, scared and stressed. Practicing pranayama- the best type of yoga for beginners, we ultimately learn to focus well, control our thoughts, and become capable of solving the complexities of life with ease.

Bring down Hypertension: If you are a patient of hypertension, you can cure yourself simply at home without spending a single penny. All you need to do is Pranayama yoga. Hypertension is one of the fatal cardiovascular diseases in which arteries elevate blood pressure more than it is required. This method of deep breathing relaxes the body and kicks out accumulated tension, stress, and worries. It also calms the mind that play a vital role in reducing the risk of hypertension. It also cures various psychosomatic ailments like insomnia, diabetes, depression and more.

Better concentration and memory: Pranayama is about deep inhalation and exhalation. When we breathe deeply, we supply more oxygen to our body including our brain. These deep breaths make sure that each of the cells in brain receives enough oxygen, making our brain function properly and helps in getting rid of disturbing thoughts leading to a calm and rejuvenated mind. Regular practice of pranayama enhances the memory and concentration ability.

Enhance your physical fitness: Whether it is day or night, if you are one of those who dream of a slim and fit body, then start doing pranayama from the very day itself. Yes ..you heard right! Pranayama can make this dream a reality as it balances the digestive system and appetite. If practiced in combination with yoga asanas, you can achieve the desired figure within a short span of time.

Improve your general well-being: Apart from balancing the flow of energy to all body parts evenly, Pranayama is said to purify approximately 72,000 nerves in the body. It accelerates intellectual development and improves cognitive functioning as well. It helps amazingly in the development of sound judgement, steady mind, and a keen sense of perception. Last but the most important, it helps you in your pursuit of self-awareness and enlightenment.

So, let’s experience self-transformation……let’s do pranayama yoga!

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Anything new brings a lot of excitement, curiosity, fear, risks, and a different kind of joy along. That time, we become overwhelmed, act hurriedly and often spoil everything. Same can happen with ‘aspiring’ yogis. One needs to be calm and act wisely when it comes to Yoga. Being a newbie, there is a lot to take care of when on the verge of stepping into the Yogic world. Amidst manifold challenging and intense physical yoga poses, one needs to be very selective about postures that can give a great start.

There are certain yoga poses for beginners that can help in making the yoga journey smooth and easy, if practised regularly. These yoga poses can start you off on the right path by making your body comfortable and preparing your mind.

Here is the list of 6 best postures in yoga for beginners that surely help in going far in the wonderful journey of Yoga:

Tadasana or The Mountain Pose: This pose is the base for all standing yoga asanas. It teaches you how to ground into your feet and stand firmly on the earth with amazing steadiness and stability like a mountain.

 

Steps: Stand with the feet together and heels slightly apart. Leave your arms beside the torso. Press your feet on the fingers with toes and fingers spread widely. Balance the whole body weight on the feet. Lift the ankles, firm your thigh muscles and pull them inwards. Exhale and stretch your torso. Keep the shoulder blades away from the head. Elongate the neck and broaden the collarbones. Align the ears, shoulders, hips, and ankles. Breathe deeply.

Vrikshasana or the Tree Pose: This yoga pose improves the balance and strengthens the legs and the back. It provides a sense of grounding.

 

Steps: Start with keeping the feet together. Put the right foot on top of the left thigh. Join the palms in a prayer position. Look straight at a steady point. Hold the posture for 8-10 breaths and repeat the same with the other side.Ensure that the spine is erect. Exhale slowly and release. Repeat the same with the other leg.

Adho Mukho Svanasana or The Downward Facing Dog Pose: The pose lengthens the spine and the chest and stretches hamstrings. It promotes blood circulation within the body and leaves you feeling refreshed and energized.

 

Steps: Sit on the heels. Stretch the arms in forward direction. Form a table shape, turn the head down and raise the hips. Press the heels down on the floor. Take the hands forward to get the maximum stretch. Keep the knees slightly bent and straighten the legs. Press the palms tightly on the floor and use the legs to move your torso back and forward. Hold the posture for 5-8 breaths.

Trikonasana or The Triangle Pose: The pose mobilizes the hips, stretches the sides of the waist, legs and torso. It opens up the lungs by promoting deep breathing and leaves you with enlivening effects. It tones the entire body.

 

Steps: Stand with feet apart with one leg’s distance. Raise your arms to the sides to the shoulder height. Turn the right foot at 90 degrees and left foot to 45 degrees out. Keep the feet firm on the ground. Bring the right hand down to touch the right ankle and left hand up towards the ceiling. Breathe deeply and turn your gaze towards the top of the left hand. Repeat the same with the other side.

Utkatasana or The Chair Pose: The pose stretches and strengthens the muscles of the arms and legs. It helps build confidence and willpower and energizes the body and the mind.

 

Steps: Stand with feet slightly apart. Stretch the arms in forward direction without bending the elbows. Breathe in, bend the knees and push the pelvis down forming a chair shape. Keep the spine erect and hands parallel to the ground. Stand straight with your feet slightly apart. Breathe deeply.

Sukhasana or The Easy Pose: It is a comfortable and relaxing position for Meditation and Pranayama. It helps improve concentration ability. The benefits of pose go beyond physical dimension and it helps awaken the spiritual side.

 

Steps: Sit in a comfortable and relaxed position on the mat with crossed legs. Elongate the spine and keep the hands on the kneecaps. Breathe slowly and relax the entire body.

So, initiate your yoga practice with these easy yet powerful yoga poses for beginners and reap the wonderful benefits yoga offers.

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Anything new brings a lot of excitement, curiosity, fear, risks, and a different kind of joy along. That time, we become overwhelmed, act hurriedly and often spoil everything. Same can happen with ‘aspiring’ yogis. One needs to be calm and act wisely when it comes to Yoga. Being a newbie, there is a lot to take care of when on the verge of stepping into the Yogic world. Amidst manifold challenging and intense physical yoga poses, one needs to be very selective about postures that can give a great start.

There are certain yoga poses for beginners that can help in making the yoga journey smooth and easy, if practiced regularly. These yoga poses can start you off on the right path by making your body comfortable and preparing your mind.

Here is the list of 6 best postures in yoga for beginners that surely help in going far in the wonderful journey of Yoga:

1. Tadasana or The Mountain Pose: This pose is the base for all standing yoga asanas. It teaches you how to ground into your feet and stand firmly on the earth with amazing steadiness and stability like a mountain.

Steps: Stand with the feet together and heels slightly apart. Leave your arms beside the torso. Press your feet on the fingers with toes and fingers spread widely. Balance the whole body weight on the feet. Lift the ankles, firm your thigh muscles and pull them inwards. Exhale and stretch your torso. Keep the shoulder blades away from the head. Elongate the neck and broaden the collarbones. Align the ears, shoulders, hips, and ankles. Breathe deeply.
 

2. Vrikshasana or the Tree Pose: This yoga pose improves the balance and strengthens the legs and the back. It provides a sense of grounding.

Steps: Start with keeping the feet together. Put the right foot on top of the left thigh. Join the palms in a prayer position. Look straight at a steady point. Hold the posture for 8-10 breaths and repeat the same with the other side.Ensure that the spine is erect. Exhale slowly and release. Repeat the same with the other leg.
 

3. Adho Mukho Svanasana or The Downward Facing Dog Pose: The pose lengthens the spine and the chest and stretches hamstrings. It promotes blood circulation within the body and leaves you feeling refreshed and energized.

Steps: Sit on the heels. Stretch the arms in the forward direction. Form a table shape, turn the head down and raise the hips. Press the heels down on the floor. Take the hands forward to get the maximum stretch. Keep the knees slightly bent and straighten the legs. Press the palms tightly on the floor and use the legs to move your torso back and forward. Hold the posture for 5-8 breaths.
 

4. Trikonasana or The Triangle Pose: The pose mobilizes the hips, stretches the sides of the waist, legs, and torso. It opens up the lungs by promoting deep breathing and leaves you with enlivening effects. It tones the entire body.

Steps: Stand with feet apart with one leg’s distance. Raise your arms to the sides to the shoulder height. Turn the right foot at 90 degrees and left foot to 45 degrees out. Keep the feet firm on the ground. Bring the right hand down to touch the right ankle and left hand up towards the ceiling. Breathe deeply and turn your gaze towards the top of the left hand. Repeat the same with the other side.
 

5. Utkatasana or The Chair Pose: The pose stretches and strengthens the muscles of the arms and legs. It helps build confidence and willpower and energizes the body and the mind.

Steps: Stand with feet slightly apart. Stretch the arms in the forward direction without bending the elbows. Breathe in, bend the knees and push the pelvis down forming a chair shape. Keep the spine erect and hands parallel to the ground. Stand straight with your feet slightly apart. Breathe deeply.
 

6. Sukhasana or The Easy Pose: It is a comfortable and relaxing position for Meditation and Pranayama. It helps improve concentration ability. The benefits of pose go beyond physical dimension and it helps awaken the spiritual side.

Steps: Sit in a comfortable and relaxed position on the mat with crossed legs. Elongate the spine and keep the hands on the kneecaps. Breathe slowly and relax the entire body.
 

So, initiate your yoga practice with these easy yet powerful yoga poses for beginners and reap the wonderful benefits yoga offers.

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YOGA WORKSHOP WITH TAO PORCHON LYNCH

Yoga With HH Tao Porchon-Lynch Ms. Tao Porchon-Lynch, the oldest yet the most elegant Yoga Teacher in the world at 98-years-young, is a name that is not unknown to anyone in the field of yoga, dance or acting. Her Holiness Tao Porchon-Lynch, born August 13, 1918, is not only an inspiration to yoga enthusiasts worldwide but is also an exceptional master yoga teacher who has also been an extraordinaire actress, dancer, and author. With a Guinness World Record of being the World’s oldest Yoga Teacher, Tao has been practicing and teaching yoga for over 70 years. Most people around the world would consider it an opportunity of a lifetime to even get a glimpse of what she has to offer to the world. Since establishing the Westchester Institute of Yoga in 1982, Tao has trained students all over India, France, and the USA. The effervescent butterfly, Tao Porchon-Lynch is a living example of will, determination, positivity, and above all LIFE.

 

Tao’s Life Journey

HH Tao Porchon-Lynch grew up learning and practicing with personalities who are considered historical landmarks – Sri Aurobindo, Swami Prabhavananda, B.K.S. Iyengar and K. Pattabhi Jois. She practiced the art of meditation with none other than Maharishi Mahesh Yogi. When Tao didn’t believe she could be a yoga teacher, her faith was restored by the great Mataji Indra Devi who she later joined in participating at the Yoga for Peace Conference in Israel in 1995. Tao is also an activist, oenophilist and competitive ballroom dancer. Over her 75 years of professional life, she has been a model, film producer, dancer, international film distributor, actress, television executive, yoga practitioner and teacher, publisher and a co-founder of the American Wine Society. She has marched twice with the historical Mahatma Gandhi, including the famous 1930 Salt March, popularly known as the Dandi March. In 2015, she appeared on Season 10 of America’s Got Talent, a highly popular American TV reality show. The same year, popular news channel, ABC World News, named her the “real-life Forrest Gump”.

 

Tao’s Teachings

Tao was introduced to Yoga at a tender age of 8 when she encountered a group of young yoga enthusiasts practicing yoga. She was told by her aunt that she couldn’t learn or practice yoga as it is predominantly meant for men. Tao, true to her very instinctive nature, took this as a challenge and set out to not only learn but master the art form of Yoga as a woman and teach thousands of men and women around the world of the true wisdom and gift of yoga. Tao’s yoga philosophy and teachings are based on Vinyasa Yoga but her approach is unique in many ways – she believes and preaches that Vinyasa yoga is not just about mastering the art of linking physical movements; for one to master this art form, they must learn to link their heart and soul – their life-force. Her autobiography, Dancing Light: The Spiritual Side of Being Through the Eyes of a Modern Yoga Master, is an award winner for IPPY and International Book Awards for the year 2016.

 

Tao’s Presence On International Yoga Day 2017

This year, Shwaasa Association is giving you the golden ticket to see the magnificent lady in mind, body, and flesh, and learn from her while she visits India to commemorate the 3rdInternational Yoga Day. Come, practice with HH Tao Porchon-Lynch during her four-day yoga training session from 22nd to 25th June 2017
Following is the schedule for HH Tao Porchon-Lynch’s yoga workshop session:

Date: 22nd till 25th June 2017
Sessions per day: 2
Timings: 7:00 AM to 8:30 AM; 6:00 PM to 7:30 PM
Class Duration: 90 minutes (60 minutes Yoga + 30 minutes talk)
Venue : Kanteerava Outdoor Stadium, Kasturiba Road, Bengaluru.

Don’t miss this once-in-a-lifetime opportunity and join us for a larger-than-life celebration of the International Yoga Day 2017 with HH Tao Porchon-Lynch in India.
We await your presence with a heart filled with love and light.

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Shwaasa Yoga Kendra, in association with Government of Karnataka, is all set to host the 3 rd International Yoga Day on 21 st June 2017 in the garden city, Bangalore, And, the highlight of this 5-day event is none other than HH Tao Porchon-Lynch, the world’s oldest yoga teacher. Read to know more.

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Mudras are the actions of our fingers and heads which control the elements of our body. Read the blog to know more about various mudras and their benefits.

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