Important guidelines for Yoga – Do’s and Don’ts of Yoga

Some People asked what is yoga?  Some People thinks doing yoga was just twisting and turning their bodies like pretzels, chanting and sitting like a statue, Is that Yoga?

People should aware to know what is yoga and what are its basic do’s and don’ts by writing this simple blog. Yoga is Ultimate, it is well-being, peace, and bliss. Yogic postures help strengthen the endocrine system and also bring the emotions under control through concentration and relaxation. Because of this capability to remain in relaxed symmetry has an important psychological effect.

Yogis, through their physical training, gradually learn to keep their psychological equilibrium unaltered to preserve a perfect psychological calmness in whatever environment they happen to find themselves. Yoga is the only way by which you could be achieved the important objective in life can be attained. To decode the great science and the benefits which it claims, it is essential to understand few basic do’s and don’t of YOGA which we often tend to neglect.

smoking

Yoga Class Do’s:

Sitting:

If at any point in class you need a break, it’s perfectly ok to take a seat and chill out for as long as you want. There are students who will go to a yoga class and relax in Child’s Pose the entire time. Ain’t nothing wrong with that!

Loud breathing, gasping, sighing, etc: Yoga focuses heavily on uniting breath with movement. If the guided breathing has you making noises louder than usual, don’t sweat it. There’s no such thing as the “annoying mouth-breather” in yoga class.

Closing your eyes:

Your instructor is not a movie star, and will not mind in the slightest if would rather listen than watch.

Crying:

Yoga can be a deeply emotional experience to could memorize your past and crying to think which things you emotionally attached and crying is really quite good for you. That time you become speechless by your thoughts, your life, your practice and the tears start flowing, there’s no need to be embarrassed.

Falling:

There is no shame in challenging yourself to new asanas and not succeeding the first time. You will never grow and progress without a few falls, so get up and try again.

Farting:

A yoga class can be highly relaxing, sometimes to your own surprise. Both body and muscles are moving in fresh ways, and it’s perfectly normal for your gastrointestinal tract to get a little bubbly. If you let a little wind slip, there’s no need to turn red and slink out of the room. We’ve all done it. Seriously.

Taking your shirt off:

The yoga studio is a judgment-free zone and nobody is going to give you the side-eye if you would like to practice shirtless. Whatever makes you comfortable!

Yoga Class  Don’ts:

  • Women should refrain from regular yoga practice during their menses or pregnancy. However, for them, there are a specific set of asanas to be done.
  • Don’t Take or eat heavy food before yoga class at least Half hour before.
  • Don’t take shower or drink water for 30 minutes after doing yoga.
  • During illness, after operations, when there is a bandage either for sprains or fractures, one should refrain from Yoga Practice. They can resume yoga after consulting experts.
  • Don’t do strenuous exercises after yoga.
  • Don’t practice yoga in unclean or smoky place and in areas with a vulgar smell.
  • Yoga should not be practiced in storm winds either

Just knowing the asanas in its correct form along with the basic knowledge of DO’s and DON’Ts would add much more value to your YOGA !!

Sleeping off:

Every class should end with at least five or ten minutes with Savasana (Corpse Pose.) The purpose of lying still is to let you take rest and practice “settle” into your body. But after an hour of yoga, accidentally sleeping off is a very real possibility. If that happens to you, no worries. It happens all the time.

Different Types of Yoga – Which One Suits You the Best?

If you’re new to yoga, you have a lot of options. There are many types of yoga to choose from.
With any style of yoga, you can improve your strength, flexibility, and balance. All yoga styles release your tension in your body, quiet your mind, and help you relax.

Different types of Yoga is like about stretching your muscles, sprawling out on a comfortable mat, and losing yourself in tranquility?
Today everywhere is yoga school or yoga studio at every corner, we have many different styles of yoga. Different Type of Yoga all based on the same poses, each style has a particular focus. For example, one style has a purpose to improve flexibility, while another style primarily supports your core.
With many different types of yoga being practiced today, it may be difficult for you to figure out which style benefits your mind and body the most. It’s important for you to find out which type of yoga meets your needs, so here’s a quick explanation of five of the most common yoga styles practiced everywhere.

Different Types of Yoga :

Hatha Yoga

Hatha originated in India in the 15th century. This type of yoga is slow-paced, gentle, and focused on breathing and meditation.

In Sanskrit, “Hatha” means force. It tells about the physical practice of yoga, so all other types of yoga fall under the category of Hatha.

 

Hatha-yoga-TTC

If you see Hatha Yoga on a class schedule, it means you’ll find a slower-paced class with little-to-no “flow” between poses. It’s a gentle class that’s perfect for beginners or the after-work yogi looking to wind-down. Here, you’ll learn basic postures, breath work, relaxation techniques, and meditation.

Vinyasa Yoga

Much like Hatha, Vinyasa covers basic poses and breath-synchronized movement. This kind of Hatha yoga put emphasis on the Sun Salutation, a series of 12 poses where movement is matched to the breath.

 

vinyasa-yoga-ttc

To link the breath with movement and to build lean muscle mass throughout the body. It Helps to improve strength and flexibility, tones the abdominal muscles, and reduces the risk of heart disease, high blood pressure, and type 2 diabetes. Beginners and advanced yogis alike seeking to strengthen their bodies.

Ashtanga Yoga

Ashtanga yoga metaphorically focuses on eight limbs. Considered a form of power yoga, Ashtanga is fast-paced and intense with lunges and push-ups.
What it’s like Challenging

 

Ashtanga-yoga
You do a nonstop series of yoga poses. In Ashtanga yoga, it also uses a special breathing technique that’s said to help focus the mind and control the flow of breath through the body.

Iyengar Yoga

Here you’ll get nit-picky regarding preciseness and detail, still as your body’s alignment in every cause. Props, yoga blocks, and blankets to a ropes wall can become your new supporter, serving to you to figure at intervals a variety of motion that’s safe and effective.

Iyenger-yoga

In contrast to in Vinyasa, every posture is a command for an amount of your time. If you’re unaccustomed Iyengar, albeit you’ve practiced alternative kinds of yoga, it’s sensible to start out with grade one category to acquaint yourself with the technique.

Bikram Yoga

 

Bikram-Yoga

 

It is Also known as hot yoga, Bikram is practiced in a 95 to a 100-degree room. It’s usually a series of twenty-six poses that permits for a loosening of tight muscles and sweating. Bikram selected these specific postures as a result of he believes they consistently challenge the complete body—the organs, veins, ligaments, and muscles. To flush out toxins and to deeply stretch the muscles. accelerates recovery from associate degree injury, enhances flexibility and cleanses the body. Beginners and advanced yogis alike United Nations agency wish to push themselves and people with physical injuries. These are only a few of many styles of yoga. Try one or more types of yoga, which one suits you and you could flow with it.

 

 

Jala Neti Kriya And Its Benefits

Jala Neti is one of the refined technique of Shatkarma Yoga for cleansing the nasal passage by saline water. Yogis have practiced it for centuries for its innumerable and powerful benefits. It is also called Neti or  Saline Nasal  Irrigation.

Jala-Neti-Process

By Jala Neti process it easily removes all the dirt and bacteria inside the nasal. It is an ancient yogic refine technique so that it is more relevant and helpful in our modern times, where air pollution and airborne pathogens are become increasing to health risk factors. By practicing Jala Neti process you could breathe very clearly and freely, thus increasing your quality of life.

 

HOW TO DO JALA NETI KRIYA?

when you will do Jala Neti kriya, you need one neti pot, salt and warm water.

A special JALA NETI POT (as shown in the picture) is used.

jala-neti-pot

Heat filtered or bottled water (about 500 ml) to the point of boiling.

Add a teaspoon of salt and stir.

Let the water get too warm enough temperature which can be poured in the nose without causing a burning sensation. Incline your head and insert the nozzle of the neti pot into the nostril opposite. Without force, take breaths through your mouth by keeping it partially open. Incline the neti pot until the water starts coming out of the other nostril by gravity. This procedure is then alternated with the other nostril.

After the Jala Neti process, to dry your nostrils, as there are chances to be caught by a cold.

Why? Because after doing Jala Neti there is still some water left inside your nostrils.

To dry your nostrils, stand in the same position as while doing Jala Neti. Now blow the air out with force through your nose (mouth closed) like you in Kapalabhati Pranayama. And after that, it is recommended to do shashankasana (child pose). Because it will help you to take out water completely out from your nostrils (if still there’s some water left in your nostrils).

Precautions :

  • If the nose is blocked with cold or chronic bleeding or any type of infection, any cut or hurt inside the nose, then avoid this process.
  • They should first clear nose by Kapalbhati Pranayam and then practice Jala Neti.
  • Avoid practicing it at night times. Always do it when the sun is shining preferably early in the morning with empty stomach.

 

Jala Neti Kriya Benefits :

  • It is helpful for illnesses like bronchitis and asthma as it reduces the tendency to breathe from the mouth by cleaning the mucus from the nostril.
  • Neti helps to re-program the body’s natural mechanisms against respiratory complaints including sore throats, coughs, postnasal drips etc.
  • It is effective for certain kinds of ear disorders like tinnitus, glue ear, and middle ear infections.
  • If you practice advanced stages of Neti, it works wonders for throat infections. It helps to re-program the body’s natural mechanisms against respiratory complaints including sore throats and coughs.
  • It motivates better powers of visualization and concentration and gives a feeling of lightness and clarity to the mind.
  • It has a soothing effect on the brain, so it gives relief from headaches, migraine, depression, mental tensions and even epilepsy, hysteria and temper tantrums.
  • On the toughest level, it’s terribly effective for meditation because it works on the unostentatious effects of the neural structure, and also the psychic center, that is thought because of the Ajna Chakra in yoga.
  • It helps to cures snoring during sleep.
  • It is natural and has no side effects.

Vinyasa Yoga: Overview, History, and Benefits

Overview

Vinyasa yoga denotes a wide range of yoga classes, and it is the most popular offering in India. The Sanskrit word “Vinyasa”  comes from a prefix vi, which means variation, and a suffix “Nyasa” which means ‘within prescribed parameters’.  vinyasa means “to place in a special way”.  Each movement is a slow but sure progression from one to the next. The movement is alignment and linked with the breath so that you move with each inhales and exhales. Vinyasa-style yoga classes are ones where there is a dynamic flow from posture to posture.

Vinyasa Yoga connects one posture to the next using the breath.  This can be thought of as linking into postures which is sometimes why it’s called “Flow Yoga”.  The contradictory of this would be an alignment based class where students involve with a posture, discover it for a period of time and then “break the posture” by coming out.

vinyasa-yoga-TTC

History 

In the 19th century, vinyasa flow yoga developed as an offshoot of ashtanga yoga, which is more controlled and methodical. Vinyasa yoga incorporates the postures taught in Ashtanga yoga but does not mandate they be performed in the exact same order.

What to expect from Vinyasa Flow

Vinyasa yoga allows for plenty of analysis, but your average class will likely include plenty of sun salutation warrior movements. Expect movement between the poses, and not just to hold stretches. Depending on the teacher, the speed of the class may vary. Power yoga is a form of vinyasa yoga, but expect the classes to move at a much faster speed. Some vinyasa flow classes are taught in heated studios.

Though there are many different types of yoga, Vinyasa Yoga is by far the most popular form in Rishikesh, India at Shiva Tattva Yoga School. Vinyasa is moving with your breath. The movements can be slow or dynamic and challenge depending on the class. Our one yoga studios in Rishikesh, India offer a variety of yoga classes including Vinyasa Yoga Teacher Training Course  i.e  Shiva Tattva Yoga School. We welcome experienced yoga students and beginner yoga students in all of our classes.

We have our Yoga Style: It includes all Levels of  Vinyasa Yoga, Slow Flow Vinyasa Yoga, Dynamic Flow Vinyasa Yoga, Yoga Fusion, Restorative Yoga, and Ashtanga Yoga. When you find the right style and teacher, you’ll be able to create a steady practice. Once you’ve proven a routine, you’ll be able to experience the many benefits of a regular yoga practice.

“Practice once a week and you will change your mind. Then three times a week and you will change your body. If you will do every day and you can change your life!”

New Students

At your first class, make sure to arrive in comfortable clothing a few minutes early. Let the teacher know if you have any concerns or need modifications before class and we will do everything possible to accommodate you. We recommend you bring a water and a towel if you are trying hot yoga!

The classes we recommend for beginner yoga students include Gentle Yoga, Restorative Yoga, and Yoga Foundations. Whether you are looking to safely navigate through your first chaturanga, or you don’t even know what chaturanga is, this class is for you! This class is perfect for the brand new student or an experienced practitioner looking to brush up on their basics. We will cover alignment of poses, sun salutation basics, and breath work. This is a class where it is safe to ask questions and learn how to own your practice!

Benefits 

Both the mind and body benefit from practicing vinyasa yoga. Benefits like Offers Strength Training, Improves Flexibility, Relieves Stress, Inculcates Proper Breathing, Gives You Cardiovascular Benefits,  Detoxification. The constant flow of vinyasa yoga helps bring oxygen to all parts of the body and improve mobility by stretching and elongating muscles.

What You Must Keep In Mind

Vinyasa Yoga is a great form of a workout. It truly helps your body maximize its potential. Even though its many benefits, Vinyasa Yoga alone isn’t enough to help you lose weight if that is your goal.

 

Why is Yoga Practiced Barefoot?

When you enter your step into a yoga class, you take your shoes and socks off before stepping on the mat. That’s the way yogis practiced hundreds of years ago, and that’s the way people are practicing yoga now, And there are many reasons why doing yoga barefoot is a good idea.

We are what could be called a barefoot yogi. we are going around barefoot and enjoy the connection with the earth, as much as I can. we do barefoot yoga, barefoot running, barefoot skipping, and all other kinds of exercises as long as I am indoors or in a nice, clean park. Unlike different types of exercise, like running or cardio, that are usually practiced with trainers or sports shoes, most yoga instructors advise their students to apply yoga fully barefoot. Barefoot Yoga isn’t almost tradition or relevance Yogdharma, it’s several reasons and advantages related to it.

Some Of the advantages are :

Stability And Balance:

Feet type a crucial a part of yoga. Most of the yoga pose need North American nation to own our feet firmly to bear with the bottom. this can be vital for maintaining the steadiness and balance of the body whereas active a yoga create. The absence of fine grip, stability and balance will result in injury. moreover, the feet are thought-about to be the inspiration of any yoga create. Shoes not solely limit the movement of our feet however additionally interfere with the right alignment of our feet, that is important to urge the create right. Improper alignment of the feet ends up in the wrong posture of the body, that causes immediate external injury and internal injuries within the long haul.

Barefoot

It strengthens  your feet :

When you follow barefoot, you interact the tiniest muscles in your feet that are inactive once you are wearing sporting shoes. this fashion you’re creating your feet stronger and healthier.

Shoes delay with the correct movement of feet, preventing them from stretching, flexing, and increasing. they need an anodyne impact that ends up in loss of flexibility, quality, and stability. Wearing sporting shoes all the time ends up in weaker feet. Our feet incorporates an entire network of nerve endings and treatment points. once we follow yoga barefoot, we have a tendency to connect totally different elements, points and nerve end with the ground. The movement of joints, points, and muscles ends up in the strengthening of the feet.

Energy Flow:

Yoga is not just about to do correctly aligning of the body in some yoga postures. It is the mixture of mind, body, and soul with the earth and the universe. When you do yoga barefoot, your body makes a direct connection with the Earth. You must have heard how people who remain barefoot most of the time are more energized and alive. The reason is that they soak up the energy from the earth. This is one of the reasons why the body feels more energized after a yoga session than any other exercise and doesn’t leave us exhausted.

It helps you to do the poses in the right way. As you know, your body is your temple where your soul exist in and your feet are the strength of this temple. It’s a lot easier to balance when your feet touch the surface.

Some poses require you to grab your toe. It won’t be easy if your feet are covered with socks or shoes.

Treats Many Diseases :

Benefits of barefoot yoga do not limit themselves to just our feet but affect our overall health. Barefoot yoga helps in curing sleeplessness, relieves muscle pain,  headache free,  boosts metabolism and make stronger our immune system. It also helps women with PMS and other menstrual issues. The reference to earth energies and calms the body. It conjointly helps to treat knee connected problems. individuals usually try and treat their knee problems by active yoga, that affects hip muscles or the core quite the knees. The approach is countermined. It ought to be remembered that the majority leg problems and particularly knee problems, happen as a result of we tend to place excessive pressure on our legs. that’s why stronger the feet is most significant. That’s why barefoot yoga helps to treat knee connected problems because the pressure starts from the feet and so involves the knees.The reference to earth energies and calms the body.

How to Yoga resolve Quadratus Lumborums (QLs) problem

What is Quadratus Lumborum ?

The quadratus lumborum could be a muscle of the subsequent paries of the real abdominal and ordinarily observed as a back muscle. This is irregular and rectangular in form and wider below than on top of.

Ever detected a remaining ache deep in your low back once prolonged sitting or standing? once your back muscles square measure weak otherwise you have unhealthy posture, basic rectangular muscles between your ribs and hips referred to as the quadratus lumborums.

Structure

It originates through fascia fibers into the iliolumbar ligament and therefore the internal lip of the bone crest for concerning  5 cm. It inserts from the lower border of the last rib for concerning its length and by four tiny tendons from the apices of the transversal processes of the higher four body part spines.

Occasionally, a second portion of this muscle is found ahead of the previous and It arises from the higher borders of the transversal processes of the lower 3 or four body part vertebræ and is inserted into the lower margin of the last rib.

What will cause QL dysfunction?

As with something to try and do with pain and dysfunction of our body, this may usually arise from overuse, repetitive strain, general weakness or incorrect movement –

  • Bending and twisting
  • Lifting significant objects
  • Lateral girdle tilts (like once one leg is shorter than the other)
  • A negative pad

Signs of QL disfunction

Pain pattern of the QL

In QL pain pattern You’ll usually feel referral pain on your bone crest over the highest of your thigh (greater trochanter) this may usually be a quite superficial pain. Deeper aches may be felt over the sacroiliac joint space and deep within the center of the body part.

Daily actions that would purpose to a problematic QL

  • Need to stabilize your trunk on a table with each hand once sitting or standing
  • Coughing or instinctive reflex causes pain within the lower skeletal structure
  • Unable to well roll to at least one aspect once supine
  • General lower back pain
  • Pain within the skeletal muscle muscles
  • Could go hand in hand with groin and sciatic pain due to associated dysfunctions

Fortunately, yoga is one in every of the most effective strategies for participating these little-known muscles and keeping them agile and pain-free. Cathartic tension from your QLs can lengthen the edges of your lower back (i.e., your flanks), a method that may be finely liberating, making powerful feelings of relaxation inside the abdomen, low back, and hips. To expertise this, you initially ought to understand precisely wherever your QL muscles square measure.

Yoga offers a number of poses to stretch your sides and your QLs. Standing poses like Utthita Trikonasana (Extended Triangle Pose) and Utthita Parsvakonasana (Extended aspect Angle Pose), and sitting poses like Parsva Upavistha Konasana (Side sitting Wide Angle Pose) and Parivrtta Janu Sirsasana (Revolved Head-of-the-Knee Pose), will assist you to access a QL stretch. As you heat up for the restorative sequence, designed to make ease around your body part spine, initial work on cathartic any tightness in your hips and thighs. This may release your pelvis and permit for a deeper stretch in your QLs.

 

Caring for your QL with yoga

1) aspect bending – Stretching your QL

Your QL could be a deep muscle and thus may be quite tough to focus on. Any aspect bending poses will work. a very smart exercise is to lie on your back, knees bent. Hook your right ankle joint over your left knee. Then employing a very little force, enable the left knee to fall in towards the proper, pushing it down gently together with your right ankle joint. If you are feeling any sensitivity in your knees whereas doing this, stop.

anatomy

Other belongings you will attempt are:

  • Standing aspect bends – by crossing your feet you’ll be able to increase the stretch.
  • Utthita Parsvakonasana / Extended aspect Angle create
  • Gate create / Parighasana
  • Revolved Janu Sirsasana / Head to Knee create
  • Bananasana / Banana create

2) Core poses – Strengthen the core

By strengthening your core, you may facilitate to support your QL. Yoga poses like

boat-pose

  • Boat – Navasana
  • Core plank (down dog/knee to nose)
  • Elbow plank with block between thighs
  • Bridge with blocks / or lifting the feet off floor with blocks between thighs
  • EkhartYoga members – verify latest core categories here

3) reconciliation poses – Strengthen your glutes

These guys work in conjunction with the QL to support your posture thus it’s vital to form certain these muscles square measure happy. One legged reconciliation creates like Tree pose square measure nice for strengthening these muscles.

virbhadra-pose

  • Warrior three (Virabhadrasana III)
  • Half moon create (Ardha Chandrasana)
  • Bridge create – one leg in air – lower bottom to floor
  • EkhartYoga members attempt Esther Eckhart’s “Legs and butt fix” categories one and a couple

4) Heart gap – Strengthen your erector spinae muscles

Engaged backbends square measure nice for the Erector spinal muscles. Poses like Locust or Low elapid snake as an example square measure good.

How Yoga Works – A Scientific Perspective

In ancient  Indian homeopathic system,  yoga practice is described as the link to connect with the individual and the universe. Importance of yoga in modern life and meditation can play an important role in our life because these help in controlling the function of our mind i.e. ego, desire and intellect. Yoga is a  well-known physical,  mental and spiritual practice since the ancient time and still benefit people globally.

Yoga is a form of relaxation and exercise that incorporates stretching,  meditation and the knowledge of the body’s full potential. It helps in relieving tension and stress and helps to increase the strength and vitality.

We all know that yoga maintains a body good but no one could really say with any degree of certainty why? or even how ? it improves conditions as varied as depression and anxiety, diabetes, chronic pain, and even epilepsy.

There are two strong points from which to approach this question. The first is from a spiritual point of view and other is from a scientific perspective. As you will see in the following, however, the two approaches become inextricably connected.

In the last two decades, research work on Yoga has clarified what happens to the body, brain, and mind when people consistently practice Yoga poses.

Although the brain feels the body, that feeling is not an aware one. During Yoga poses, a person becomes aware of the body and the brain gets a full sensible orientation of it in space and time. With full awareness, the body moves unsurprisingly and without terror.

Yoga helps us to move from Body appearance to the Body Real. Our body appearance is created by culture, memories, and beliefs and does not represent the real body. Many mind-body pathologies are the result of the wrong body image. ‘Body Real’ is the body’s map in the brain and represents the real body. Living in the Body-Real grounds the awareness in reality and creates stability. It also saves the body from the fake influence and alteration of body parts that happens as the result of many Body Dysmorphic Disorders. In Body Dysmorphic Disorders, a person is obsessed with the false idea that there is something wrong with the body and its appearance (nose, eyes, face etc.) and tries to correct them personally by mutilating them or opt for repetitive surgical interventions.

Paying attention to body postures brings the mind and body together. Normally our mind is engaged to thinking and is unfocused while the body is in action. Mixing of mind-body creates a state of harmony and results in a sense of well-being.

Marks of scientific studies continue to confirm the health-giving benefits of yoga for many of the common psychological and psychiatric conditions that trouble hundreds of thousands of people every year, including Attention Deficit Hyperactivity Disorder (ADHD), eating disorders, schizophrenia, and psychotic symptoms.

  • The Western psychologist can benefit from the understandings of Yoga, particularly when Yoga includes meditation and breath work, and draws on the research done in relation to Yoga and psychology.
  • The Western expert of Yoga can benefit from participating a larger perspective on Yoga, as well as somatic psychology, neuroscience, and trauma research.
  • Embodiment – There exists the possibility for us as human beings to become fully personified – for the awareness and aptitude that is ordinarily associated with the mind to become wake up throughout the whole body.
  • we have a wide open field for a variety of methods that integrate Yoga and psychology to be created, studied, researched, and implemented.

Summarized

In spirit, the relationship of Yoga and material science can be summarized to ‘as above, so below’. Whatever changes occur through Yoga at a spiritual level is reflected at the material level. Those changes can be examined, verified and attested by science and made available to the majority of people. After all, Truth is not a point but a range. At the one pole of the range is Spirit and at the other is Matter.

Importance of Yoga in Modern Life

In this modern world everyone is fighting for our survival and we humans suffer every day from more and more physical and psychological stress, some times we control or sometimes we cannot control them but How could we end them? we could end them by doing Yoga. Yoga is good an invention it has ever been running for so many years. We do not have even one hour for our self in 24 hours these days, it is really tough to get some time for you nowadays. But If we will not to do it than we will be in problem one day so if you want to be fit, active, calm and desirable than you have to get some time for yourself. Yoga has importance in your daily life.

Day by day Life is an arrangement of work on comprising of eight levels of advancement in the territories of physical, mental, social and otherworldly well-being?

It has been underscored that each activity is polished gradually, organizing development with the breath, stopping un moving in each position and dependable with full fixation. In Yoga which shows as you concentrate on breathing while you hold the postures. This thoughtfulness regarding breath is quieting it disintegrates stress and tension..but we could learn how to face them.

Yoga is so popular in India. In India, Rishikesh is so famous for yoga it is also known as “capital of yoga world” and there are so many famous schools like Shiva Tattva yoga school, vinyasa yoga teacher training yoga center etc. Yoga has gained tremendous popularity in the last few years. Yoga is a science not less than a 5000 years old which can help a human life to move towards higher states of harmony and peace both as an individual and a social being.

Understanding Yoga

The term yoga means the art of joining. Yoga is that which unites. As Swami Vivekananda puts it Yoga is the means of compressing “one’s evolution into single life or a few months or even a few hours of one’s bodily existence“. In general, there is a growth process due to interactions with nature in all creation. But it may take thousands and millions of years for this natural growth; that is the long instinctive way in animals.

Need of Yoga In Modern Life

Yoga is done through several breathing exercises, postures, and meditation. Although mankind has entered an era of well advanced hi-tech medical facilities which makes life more comfortable, the expected quality of life still seems to be far from reality. Problems like stress, anxiety, restlessness, nervous breakdown, other stress related ailments, fatigue breaking up of families, suicides are all on an exponential rise. The frustrated patients are now moving towards alternative non-scientific therapies for a better living. Yoga with its multi fold advantages is gaining popularity in all parts of the world.

Due to modern life style, man is suffering from various postural irregularities and diseases like Obesity, Hypertension, Diabetes, Migraine, Cervical, Backaches, Depression, Anxiety, Cancer, Insomnia, Constipation, Allergy, Asthma, Cardiac diseases etc. Various postural irregularities like Kyphosis, lordosis, scoliosis, knocked knee etc. can be seen in the modern population. For these abnormalities congenital can be there, but the acquired especially the life style of an individual is more responsible than any other reason.

benefits-yoga

What are the benefits of yoga?

  • Improves your flexibility
  • Builds muscle strength
  • Perfects your posture
  • Prevents cartilage and joint breakdown
  • Protects your spine
  • Betters your bone health
  • Increases your blood flow
  • Drains your lymph and boost immunity

Physical benefits

There are many health benefits from yoga, studies have shown that yoga can relieve much common and life threatening illness such as arthritis, chronic fatigue, diabetes, AIDS, asthma high blood pressure, back pain, weight reduction, obesity, common cold, constipation, epilepsy, skin problems and respiration problems. Yoga also helps in rehabilitation of new and old injuries. Yogasanas like Bhujangasana, Matyasayasana, Chakarasana etc. yields best result, but in the advanced stage of diseases suk sham Yog is helpful as muscles are too weak to bear the stress of asanas.

Psychological benefits

Regular yoga practice helps you to become normal from your abnormal stage of living, it also gives you mental clarity and calmness, increases body awareness, relieves stress patterns, relaxes the minds and increases concentration. Yoga provides you a tool, with the help of this tool which one can cope which their problems, helps counter with the feeling of helplessness and depression. Yogic breathing and stretching exercises have been seen to result in better mental and physical energy and improved mood.

Conclusion

Yoga is a multidimensional aspect and day by day its scope has increased in the modern life of the twenty-first century. It is obvious that yoga is a boon for the ‘modern’ man of the twenty-first century, which has become a victim of everyday stress.  As we all know, 21st June has declared as Yoga Day in all over the world and it has celebrated in all over the world. Today, yoga is a painkilling and stress throwing worldwide phenomenon, it has taken the world by tempest and is gaining reputation day by day. It is enviable that yoga must be made an integral part of our education as well as health care systems. Yoga is reliable with our ethnicity and harmonizing to science, so, it is our primary duty to endorse it further.

Balasana(Child Pose) Techniques and its Benefits

Balasana –Child Pose- (bah-LAHS-uh-nuh) — is a very common yoga pose. Balasana is a resting pose in a child asana. It is often used as a resting position after some difficult yoga poses and when you get tired to do yoga practice. The word “Balasana” comes from the Sanskrit words “bala” means “child” and “asana” means “pose”. It is a resting pose that stresses the thighs and also helps to relieve the pain in the back. If this asana we do with full gravitational pull, one thing notice that a great sense of mental, physical and emotional comfort.

Vinyasa-child-pose-india

Child Pose Technique

Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.

Exhale and lay your torso down between your thighs. Move your sacrum across the back of your pelvis and contracted your hip points toward the navel point, so that they settle down onto the inner thighs. Increase your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.

Place your hands on the floor together with your torso, palms up, and release the front of your shoulders toward the floor and feel how the heaviness of the front shoulders pull the shoulders blades wide across your back.

Balasana is a resting pose. Stay anywhere from 30 seconds to a few minutes. Beginners can also use Balasana to get a taste of a deep forward bend, where the torso rests on the thighs. Stay in the position for 1 to 3 minutes. To come up, first, lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.

Benefits of Balasana (Child pose)

  • It will help to release tension.
  • It helps to cure back pain and shoulders.
  • This asana is highly recommended, especially if you have faintness or exhaustion during the day or during your workout.
  • It helps to relieve stress and Fatigue.
  • It helps to massage and flex the internal organs of the body, keeping them active and supple.
  • This asana helps to stretch and lengthen the spine.
  • If this asana is made with support on the head and torso, it relieves pain in the lower back and neck.
  • It increases blood circulation throughout the body.
  • It inspires the right way to breathe and composed the body and mind.
  • Stretches and Strengthens muscle of hips, thighs, and ankles

Tips

Use Child Pose throughout practicing  whenever you want a break between poses or you to get tired in between practicing. Get back to the yoga pose practice when you are feeling normal.

Breathe consciously and fully into the back of your torso. lets Imagine your back is moving toward the maximum, allowing the spine to extend and broaden. With each exhalation, release your front torso a little deeper into the pose.

Cautions

  • You can use pillows under your forehead if it is difficult to place on the floor.
  • Diarrhea
  • Pregnancy
  • Knee injury: Avoid Balasana unless you have the supervision of an experienced teacher.
  •  Always work within your own range of limits. Take doctor advice before practicing yoga.

Mantras , chanting and Prayers in Vinyasa Yoga School India

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Mantras chanting prayer

Like a yoga and meditation in rishikesh every one is talking about mantras, chanting and prayers . if we are talking about mantras what does it exactly means , why we need mantras , what are the benefits in our daily life , how to do mantras, chanting and prayers and how are you supposed to use it?

What are Mantras , Chanting and Prayers?

The word “mantras” is a combination of two words Man and tra , which means mind, and “tra,” which means passage or motor vehicle. In other words, a mantra is an implement of the mind—a powerful sound or vibration that you can use to enter a deep state of inner soul and concentration.

Mantras to be used for the purification of the astral body, leading to the upliftment of mind nad emotions. Chanting tunes the refined vibrations to the cosmic occurrences. Once modified, the practitioner can enjoy a yoga, automatic harmony with the divine, alive in the oceans of bliss.

Mantra yoga neutralizes  agitation and inertia, which allows the practitioner to move into a more pure state of consciousness. Chanting mantras calms the mind, brings focus and is great for controlling the breath. Mantra yoga is highly beneficial to the practitioner as it improves overall health and mental stability.

Although Mantra yoga is generally considered an innovation of Hinduism in the ancient period and after that  it has been adopted and developed by other religions as well. Some of the Religions like Buddhism and Jainism have embraced Mantra yoga as part of their own efforts to reach enlightenment.

 

Why we need mantras?

Chanting is not just about religion and spirituality, rather it’s a combination of sound, breath and rhythm that helps you to channelise your energy. The mantras have both psychological and physiological effects on your body. Here are few ways chanting can improve your mental and physical health.

But How could it improve your Health: It could improve your health in particular areas like

  1. Calms the mind and soul.
  2. Vedic mantras help in balancing the chakras.
  3. Increases concentration and learning power.
  4. Improves immunity ,purify heart and Improves your breathing.
  5. It Helps cure asthma to some extent
  6. Helps to release stress.
  7. Gives your skin a glow.
  8. Improves the working of your nerves.
  9. Helps beat damage caused due to stress.
  10. Strengthens the mind and keeps depression at bay.
  11. Increases radiance.

How to do mantras?

One of the goals of chanting mantras is to feel their refined atmospheres. This sensation can help you effect positive changes and enter a deep state of meditation. Each mantra has different sound and you want to find one that resembles to your meaning.

1.Repeatition of mantras helps you to dissconnect  from out of surrounding and it helps you to focused in your intention this will arise during meditation.

2.When you will start mantra meditation, sit in a cross-legged position with your hips preeminent above your knees with your eyes closed properly. It will help you sit with a straight spine more comfortably, which is the best position for your body to absorb the mantra’s vibrations and focus on your intention.

3.Don’t control on your breath and focus on your Mantras chanting.

4.Chant your chosen mantra. It’s time to chant your chosen mantra! There are no prescribed times or ways to chant your mantra, so do what feels best to you. Even a small amount of mantra chanting can have many benefits to you.

5.Always chant at a silent place where no disturbance because disturbance break your concentration and chanting mantras doesn’t listen to you at the time of chanting.

Some of the famous mantras and their Translation:

Universal Mantra

“Om”

Om, or Aum, is a deeply divine sound, an all-embracing sound of the universe. A single syllable that is the sound of harmony itself, and when we chant it, we invite that harmony within us.

Translation : Om is the original and most powerful mantra. It is the prime sound of the divine in its essential manifestation. In the beginning was the word and the word is om.

A Mantra for Healing

The Mrityunjaya (mrit-yoon-jaya) Mantra is a secret mantra that was only passed along verbally for generations. It is widely known now, as a healing mantra to ward off illness, improve health (mental and physical), and even untimely death.

“Om Trayambakam Yajamahe Sugandhim Pushti Vardhanam

Urvarukam Iva Bandhanan Mrityor Mukshiya Mamritat”

Simple Translation: I implore you, the Source of the cycle of birth, life and death, to free me from its bondage, make me fearless, and lead me to the absolute truth and bliss.

Peace Mantra

It is meant to be a call (as well as your innersoul) for Shanti, meaning peace in Sanskrit. Peace within, peace without, and peace divine.

“Om Shanti: Shanti: Shanti:”

Translation : Peace peace peace

Gayatri mantra

“Om Bhur Bhuvah Swaha, Tat Savitur Vareneyam

Bhargo Devasya Dheemahi, Dhiyoyo Nah Prachodayat”

Translation: The dawning, the day and the dusking, Those most excellent daughters of the sun, the radiant forms coming from the goads, I meditate upon you and reach out to you. This is my offering.

If you are looking to join course like Yoga Teacher Training Rishikesh. Then Vinyasa yoga in rishikesh is one stop destination for you. We are offering modules like Vinyasa Yoga Teacher Training courses India so that enthusiasts should attain the certification.