Yoga Teacher Training in Rishikesh, Yoga TTC in Rishikesh India

Traditional 200-Hour Yoga Teacher Training in Rishikesh

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Enliven an authentic yogic experience in Ashram environment and attune your body, mind and spirit with the knowledge and training of Yoga. Get trained by experienced yoga experts, teachers and spiritualists. Earn the status of globally recognized Yoga Instructor with Yoga Teacher Training Certification in India at Rishikesh Yogis Yogshala. Hail to the spiritual town of Rishikesh, the land of holy river Ganges and embrace the yogic experience in the lap of Himalayas.

200 Hr Yoga TTC

Become a globally certified yoga teacher with our 200 Hour Yoga Teacher Training Course in Rishikesh, India. Rishikesh Yogis is one of the most authentic yoga schools in Rishikesh and is recognized by Yoga Alliance, USA. Upon completion of our 200 Hour Yoga Teacher Training Course in Rishikesh, you gain in-depth knowledge and understanding in traditional subjects like Hatha Yoga, Kundalini Yoga and Ashtanga Yoga . At Rishikesh Yogis, we aim to teach yoga in its purest and most traditional form.
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Kundalini Yoga TTC

200 hour Kundalini Yoga Teacher Training program by Rishikesh Yogis, is one of the most immersive and experiential programs currently taught in Rishikesh. The modules developed for our Kundalini Yoga teacher Training intends to deepen one’s awareness, experience and understanding of Kundalini and Kundalini Yoga traditions in progressive fashion
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Spanish Hatha YTTC

Attain peace in your body, mind and spirit with the learning and practice of Hatha Yoga Teacher Training Learn and exercise the inner core to align your mind, body, spirit in a harmonious rhythm. Embark on your journey of self-discovery and enhance your physical, mental, and spiritual being. Get certified in the most ancient and classical forms of yoga. Spread the benefits of yoga philosophy across the world as a yogi and a skilled Hatha yoga teacher.
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Spanish Ashtanga YTTC

Get sculpted and certified with the Ashtanga Yoga Teacher Training in Rishikesh Learn and practice the most invigorating style of yoga with the Ashtanga Yoga Teacher Training. Earn your certification in the most physically challenging and mentally stimulating style of yoga. Practice the art of Ashtanga Yoga to evolve mentally, physically, and spiritually. Spread this dynamic form of yoga all over the globe by becoming an accomplished Ashtanga yoga teacher.
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Scholarship Yoga TTC

Yoga is a universal science that places no bias among its followers. The science can be adopted by anyone, irrespective of age, creed, religion, body type, disorders, etc.
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Upcoming Events

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Renowned for its Yogic Excellence and Authenticity, Rishikesh Yogis Yogshala offers the perfect solace and a highly enlightening experience of Yoga to its participating students.

200 Hour Kundalini Yoga Teacher Training Course

1st August 2019 - 28th August 2019

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100 Hour Kundalini Yoga TTC

1st August 2019 - 14th August 2019

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200 Hour Kundalini Yoga Teacher Training

1st August 2019 - 28th August 2019

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100 hours Yoga Teacher Training

5th September 2019 - 18th September 2019

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200 Hours Yoga Training Course

5th September 2019 - 2nd October 2019

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200 Hour Yoga Teacher Training

10th October 2019 - 6th November 2019

100 hours yoga teacher training

10th October 2019 - 23rd October 2019

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200 Hour Kundalini Yoga Teacher Training

19th December 2019 - 15th January 2020

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100 Hour Kundalini Yoga TTC

19th December 2019 - 1st January 2020

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100 Hour Kundalini Yoga TTC

23rd January 2020 - 5th February 2020

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Yoga and Meditation Retreats in Rishikesh, India

7 and 10 Day Programs

Yoga Retreats at Rishikesh Yogis are an awarding experience. What make these retreats even more exclusive is the option to customize these according to individual yogi’s or group requirements. These yoga retreats are usually spread over a time period of 3days – 10 days. During these yoga vacations, you shall delve deeper into the knowledge of yoga, attain deeper meditation techniques and you shall be introduced to fresh new ideas as well.

10-Day Kriya and Kundalini Yoga Retreat in Rishikesh, India

The 10-day Kriya and Kundalini Yoga Retreat program offered by Rishikesh Yogis is one of the most intensive and insightful programs currently taught in Rishikesh, India. It is a very progressive program consisting of modules to deepen one’s awareness, experience and understanding of Kriya and Kundalini Yoga traditions in systematic fashion.

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10-Day Yoga and Meditation Retreat

Soak in a divine yogic experience with our Yoga and Meditation Retreat in Rishikesh, India. Seek the route to reconnect with the body, mind and spirit by indulging in unique yoga and meditation practices during this wonderful retreat program.

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10-Day Intensive Chakra Sadhana Retreat in India

Sadhana is a focused spiritual endeavor to achieve internal, as well external purification and harmony. We, at Rishikesh Yogis Yogshala, offer Intensive Chakra Sadhana Retreat in the holy town of Rishikesh, India. Truly one of a kind, the retreat is designed to take the participants on a life’s journey of mental and spiritual awakening.

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7-Day Yoga for Trauma and Healing Retreat in India

Learn practices that help trauma survivors re-connect to their bodies in healthy and meaningful ways. Our beautiful ashram setting is the perfect place to spend time in nature and process what you learn. These 7 days will provide you will several tools for processing trauma and equip you to help lead others through a healing journey of mind and body.

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Design Your Own Retreat

Every person and group have unique interests and needs. Let us customize a retreat that is exactly what you need. Use the form below to select the topics and activities that you are most interested in. We will then design a custom schedule for your group.

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Essence of Yoga 10 Day Retreat in Rishikesh, India

Are you looking for a way to feel healthier, less stressed, more in tune with your body, mind and spirit? Have you thinking of where to plan your next international trip? Has the magic of India called your name for some time now?

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Why Rishikesh Yogis

Traditional and Authentic

Renowned for its Yogic Excellence and Authenticity, Rishikesh Yogis Yogshala offers the perfect solace and a highly enlightening experience of Yoga to its participating students.

Learn Yoga from experienced and internationally renowned yoga teachers recognized by Conde Nast Traveler and Spa Finder magazines.
Small batches to ensure maximum individual attention
Dwell in Ashram facility and experience authentic yogic lifestyle.
Best Yoga and Meditation hall.
Organic farm, Fresh yogic food
Complimentary Yoga Bag with Books, Journal and T-Shirt and guided Excursions

Welcome To The Ashram Lifestyle

Our Facilities

Rishikesh Yogis Yogshala is blessed with spacious yoga halls that do not look like conference rooms. We provide cozy and comfortable abode to our students where they get to dwell in Ashram environment for experiencing true yogic lifestyle. The students are offered delectable Yogic food. Meditation practices to calm the soul in a solitary environment and Organic farms are the major highlights.

Food

Prepared by our chefs specializing in Ayurvedic Cooking, relish highly palatable and wholesome yogic food that is freshly sourced from our organic farms.

Garden

Our Self Sufficient Organic Garden, nestled beside the foothills of the Himalayas in Rishikesh, India. The farm is maintained by our resident chef Bandhu; Hindi for ‘Friend’. He looks after the land with 3 other farmers, as well as his wife and cooking partner. Throughout your stay, you will be invited to help harvest, cultivate and fertilize the land with the chefs and farmers; picking produce and turning over the soil as part of our cyclical nature of giving and receiving.

Accommodation

Overlooking the beautiful Himalayas, live the true yogic life at our Ashram. All this, while enjoying the amenities of a minimalist contemporary lifestyle for a comfortable stay. We provide simple, clean shared accommodation at our ashram. On special request single accommodation can be provided at additional cost.

Yoga Hall

The 60 x 25 ft marble floored yoga hall with ruby red stage is an expanse of space available for yoga and meditation practices. The hall is well equipped with bolsters, yoga mats, straps, supports and wooden blocks

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Meditation

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Concept of Mind Management in Yoga

Goals and Strategies of Psychotherapy Whenever we deal with the term “psychotherapy”, we are dealing with a systematic methodological process based on well defined paradigms of psychology. The most classic definition of psychotherapy is any intentional application of psychological techniques by a clinician to the end of effecting sought after personality or behavioral changes. All systems of psychotherapy start from the fundamental assumption that human behavior can be changed. The goal of therapy has been put in terms of removing symptoms, restoring earlier levels of functioning, freeing the person to be self realizing( in Roger’s term, “a fully functioning person” and according to Gita, becoming a “sthita prajna personality”), helping the person find personal meaning and values or restructuring defenses and character. The behavioral transformation is the main concern of both eastern and the western therapists. The dissimilarity we may find in the approach to look at the problems. Mind in western therapy is considered as a clinical entity whereas in yoga it is used as a tool to actualize one’s essential state of being. In both systems of yoga and psychotherapy the following may be instrumental for a change or transformation of personality: Insight: To increase awareness and understanding of how and why we act as we do is fundamental to many therapeutic approaches like Psychoanalysis, Analytical psychology, Gestaltism, Existentialism etc. In yoga therapy different tools are used to expand the range of awareness. Developing self understanding and knowledge is what aspired in yoga. Developing emotional stability: There are different approaches to deal with the emotional experiences of the individual. To relive the traumatic experiences and to give a safe vent to the feelings are important features of the psychotherapeutic process. Reeducation: In both yoga and psychotherapy reeducation is emphasized. It is accomplished by replacing an infantile, pathologic or maladaptive attitude by more mature and healthier ones. Growth: Successful therapy removes the obstacles to growth and permits the process of self actualization to continue. Yoga is surely a system of psychotherapy, for its whole aim and purpose is to lead man from unhappiness and suffering to the state of lasting peace and harmony. In this pursuit yoga psychology has put forth many of the theories and methods now being rediscovered by modern psychology. All the different branches of yoga aim at establishing harmony at different levels of human functioning. In yoga, the body, energy, emotion and mind are considered as the different facets/ levels of human functioning and all the different practices/techniques available in different branches of yoga, aim to establish harmony at all these different levels. Psychotherapeutic transformations through yogic techniques: As it has already been mentioned that yoga is a system of psychotherapy. And the various tools which are employed in the yoga therapy are potentially capable to bring about a change in one’s thinking, feeling and behavior. Working with the body is an important aspect of the yoga therapy. Through the appropriate postures, breathing techniques, and cleansing practices, the therapist tries to transform the physical, mental, emotional and the energetic beings of the individual. Relaxation practices such as Yoga Nidra, Antar Mouna and other meditation practices help to release mental and the emotional tensions. It has been a well accepted fact nowadays that mind and the body are intimately interrelated. Therefore tension carried in the body is intimately related to emotional and mental tension. When one works on body through asanas, pranayama or Shatkarma (a group of six bodily cleansing practices), one experiences that the long held tensions (both muscular and the emotional) are released from the body and the feeling of ease and comfort developing from inside. As one learns to become more aware of the experiences of his body while doing the yogic practices, he becomes increasingly aware or sensitive to the body’s tensions and its ‘dis-ease’. He experiences the states of physical, mental and the emotional well being. Psychotherapeutic significance of asana As we all know that psychotherapy is all about behavioral modification and inner transformation in an individual. The goal of therapy has been put in terms of removing symptoms, restoring earlier levels of functioning, freeing the person to be self realizing(in Roger’s term, “a fully functioning person” ), helping the person find personal meaning and values or restructuring defenses and character. Earlier in the era of Freudian psychiatry, psychotherapy and psychology used a model of the human personality that is limited to biography and to the individual unconscious as described by Sigmund Freud. But in the modern field of psychotherapy the approach to treat the individual slowly and gradually becoming more holistic. Today’s therapists believe in the eclectic approach of therapy rather than restricting themselves to one system of psychotherapy. Earlier psychotherapeutic technique of self exploration used to rely heavily on verbal exchange such as free association or face to face interviews. But now therapists have realized that by solely relying on one such technique will not help them to understand the dynamics of emotional and mental problems and their elimination from the personality. So now we find that there are some therapies available which work on the mind through the body. Therapies such as Bioenergetics, Reichian therapy, Rolfing, Psychedelic therapy, Shiatsu, Yoga etc. has added another dimension to the system of modern psychotherapy. In this article the main focus will be on the psychotherapeutic values of asana (posture) in the light of some of the body-centered therapies. Asanas along with pranayama is the central technique of hatha yoga; a branch of yoga that aims to change the mental patterns by working through the postures. In yoga mind, body and energy are considered to exist in one continuum. In hatha yoga the individual work on the body through different posture to alter the patterns of energy, and by altering the flow of energy one changes the patterns of awareness. The science of hatha yoga says that the gross physical body has its subtle counterpart in the form of energy and mental bodies and the conditions of energy body determine the state of physical and mental bodies. Like the other schools of psychotherapy the goal of hatha yoga is also to transform the consciousness and personality. Asana aims to expand the feelings and the awareness. Through the different postures an aspirant of yoga brings about a change in his attitudes, feelings and behavior. Through the technique of asana the practitioner of yoga uses the body as an instrument to transform the mental and the energetic patterns in the body. Sw. Ajay in his book writes; “posture is an expression of a psychological state. Modern psychologists know that a person’s posture can tell a great deal about his inner feelings and his attitudes about himself and others”, he further writes “and this is also true that assuming a specific posture can also bring about a particular mental-emotional state”. We all know on the basis of our own experiences that we do express our attitudes, feelings and emotions through our postures and gestures. A specific posture reflects a particular state of mind and feeling. Therefore if we adopt a posture we not only change the mental and emotional states but we also change the energy dynamics, because specific mental and emotional state corresponds with the specific pattern or state of energy in the body. Today all different available techniques of body work use body to bring about a desirable change in personality. Body as a log book Body-centered psychologists who employ body-work techniques, claim that we store lots of information about our past experiences, inner tendencies, attitudes etc. in our body. Alexander Lowen a renowned body-centered therapist who developed the system of bioenergetics says in his book, “A person’s attitude towards life or his personal style is reflected in the way he holds himself, his carriage and in the way he moves”, again he writes, “a person is the sum total of his life experiences, each of which is registered in his personality and structured in his body. Just as a woodsman can read the life history of a tree from a cross section of the trunk showing its annual growth rings, so it is possible for a bioenergetics therapist to read a person’s life history from his body.” Now we reach a point from where we can say that listening to the body means attending to the messages of the mind which are encoded in the language of the body. Because mind expresses itself in the body, through the language of sensations, feelings, breath, gesture, posture and movements. Concept of body armoring It has been the observation of the body-centered therapists that we store emotional tensions in the muscles of the body. And as this tension escalates our natural expression in the form of gestures and movements is disturbed. It makes us off balance and destabilize physically and mentally as well. Wilhelm Reich, who developed Reichian Therapy in 1940s, which is a deep emotional release therapy, found in his therapeutic sessions a functional identity of a person’s character with his bodily attitude or muscular armor. Armoring refers to the total pattern of chronic muscular tensions in the body. They are defined as armor because they serve to protect an individual against painful and threatening emotional experiences. Reichian therapy and Bioenergetics, a therapy developed by Alexander Lowen, both study the human personality in terms of the energetic processes of the body. Reich believed that neuroses exist only when there is repressed excess energy. The relation of energy to personality is clearly manifested in a depressed person. Alexander Lowen writes in his book Bioenergetics; “although the depressive tendency result from the interplay of complicated psychological and physical factors, one thing is absolutely clear. The depressed individual is energetically depressed.” They (Lowen and Reich) emphasize that the lack of free flowing energy causes many emotional and mental problems. The blocking of this bio-energy is due to the armoring that results from energy being bound in a muscular contractions/tensions and not being allowed to flow through the body. This armoring is the natural pattern of muscular tensions that manifest when we are threatened or feel to be threatened. In response to threatening emotional conditions our bodies get tensed in preparation for the fight or flight. But it becomes a problem only when it becomes chronic or permanent. In this condition we suppress our natural feelings and emotional expressions. To further explain this I would use the expression that the suppressed feelings and emotions crystallize in the form of muscular armoring. It has also been seen by these therapists that the neurotic tendencies are anchored in the armor and that as the armor dissolves, the suppressed emotional energy is released and once again the individual starts to feel the flow of energy. Asana and the character armor As per the system of depth psychology we cut off ourselves from the most vulnerable aspect of our mental contents (through suppression or repression), which are the chief source of anxieties, tensions and conflicts in our psycho-physiological system in order to maintain the level of integration or to keep ourselves centered. At the physical level we do suppress our emotions/feelings in different areas of the body. In day to day life a tensed and stressed person uses characterological body posture, gesture and arrhythmic, labored breathing to remain in the self created defensive mode of speech, action and behavior. In people with neurotic behavioral patterns, it has been seen that at the physical level, using their posture and the breath they cut off themselves from reality and their own feelings. Self expression is the expression of one’s own feelings. Depressives, for example, suppress their expressions excessively, which means they suppress their feelings as well. It is well known that the depressed person is closed off and the closing off is also reflected through his posture. And in this state by constricting the muscles and holding the tension in the body he wards off any feeling or sensations that flow through the body. In this condition the natural expression of feelings and flow of energy are blocked. Therefore their immediate requirement is that of movement of the body and its energies. Different postures of yoga evoke specific attitude, mood and feeling in the practitioner. Once a posture is adopted and is sustained immediately the patterns of thought, attitude, feelings and the breath start to weave around the posture. And there is a distinct shift in the quality of awareness as the energies within start to move. Each posture of yoga work at specific region of the body and the pattern of breath which is specific to the posture concerned, affect the energy of those concerned parts of the body. As it is known to both body-centered therapists and hatha yoga practitioners, the breath is the main mobilizer of energy in the system. Through asanas we work on the mind, by assuming repetitive gestures, postures and movements of body and the breath. Secondarily postures are also used to release the tensions that we store in the muscles. As a result of that sensitivity and awareness expand, and one responds to his life events in a more balanced, and efficient way. Asana as a re-centering tool Like all the other practices of yoga the goal of asana is also to expand the awareness, to deepen the understanding of one’s own self. Through asanas we work on the muscles, joints and organs of the body and bring them into the state of health. And in due course we release the tensions stored in the body, bring the breath back to its natural rhythm and harmony and allow the energy to flow freely through the psycho-physical systems. Once a natural and spontaneous free flowing movement of energy is initiated, there lies a possibility that the individual would enjoy the state of spontaneity, freedom and harmony that he failed to enjoy before. One of the chief features of asanas is that they enhance the level of flexibility in the body. Asanas are done slowly with awareness and the aspirant tries to hold the final position without creating any discomfort in the body. Therefore they become handy tool to increase the level of awareness and relaxation, which ensue when the points of tension are diluted or removed from the body. Secondarily, asanas help to ground the awareness of the practitioner in the ‘here and now’ situation, in this way it helps the individual to shift his awareness and energy out of the vicious pattern of obsessive thoughts which revolve around one issue all the time. Sw. Satyananda Saraswati says in his book ‘Asana, pranayama, mudra, bandha’; “in hatha yoga asanas refer to specific body positions which open the energy channels and psychic centers (also known as Chakras or vortices of energy). They are tools to higher awareness and provide the stable foundation for our exploration of the body, breath, and mind and beyond. The Hatha Yogis also found that by developing control of the body through asana, the mind is also controlled.” In yoga psychology an asana represents a state of consciousness and a qualitative state of awareness. In yogic tradition it is said that there were 8,400,000 asanas which represents 8.4 millions incarnations. And if we go for the symbolic meaning of the statement we would find that symbolically they represent the broad band of awareness. The somatic psychology of hatha yoga says that assuming a gesture brings about a specific state of awareness, which is free from the trouble created by the pairs of opposites (dvandvānabhighatāh). The above statement makes it clear that asanas help to overcome the habitual tendencies, by overcoming the effort (pŗayatna śaithalyam) and releasing the tensions and signs of stress points from the body. As mentioned earlier, the body is the instrument through which we act out our desires and exercise our will. The gestures and the postures are the revealed states of feelings and the mind. When we practice asana and get established into it by repeated practice, it helps us to create and fixed a repetitive postures and the gestures which can snap us out of the instinctual habit patterns and establishes a more refined awareness. Therefore it is proven to be a very reliable tool to remold the personality. Awareness as a centering tool. Another therapeutic benefit, as mentioned earlier is its role in enhancing and deepening the sensitivity and awareness of the body. People who are chronically stressed, they lose contact with their body and hence with reality in the condition of complete break down. The heightened tension and stress dramatically reduce the level of sensitivity and physical awareness. Christine Caldwell explains in her book ‘Getting our bodies back’; “…tensing a muscle will, in the short run, increase sensation in that area. The nerves in the muscles get very active… giving the brain sensory feed back about the contraction. However, if the tension continues and become chronic, the nerve will tend to exhaust themselves and will only send sensory messages if there are large charges in the amount of tension. In other words, when tension becomes chronic our nervous system begins to ignore it and pay attention to other things.” Here in this case asanas can help to refocus the attention of the practitioner onto the present moment. And enabling him to be one with the body and start to relive the body. Asanas bring the body into the listening mode. Once the movement is initiated and rigid armoring is broken there is free movement of feeing and the breath. And as the two starts to flow together, the entire body becomes alive, the sensations are again triggered. As Caldwell says, “movement, sensation and breath are the offspring of aliveness/awareness. They can form the basis of curiosity, responsiveness, openness, and participation with life.” Read More...

Meditation

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How Mantra Alleviates Stress & Anxiety

Mantra chanting is found to be a very effective to alleviate anxiety. Mantra Chanting is both religious and spiritual practice, found in different cultures, religions and spiritual traditions across the world. Apart from its uses in spiritual and religious traditions, mantra chanting has immense potential to improve psychological wellbeing of a person. What is a Mantra? Mantra is a sacred utterance, a sacred formula, a sound syllable or simply a sound vibration; used as a tool to focus the awareness, strengthen the mind and attuning to the subtle sound vibrational energies within. In both Tantra and Vedic traditions mantras are used for many purposes. These mantras may or may not have a literal meaning. In both Yoga and Tantra, mantra is one of the important tools to centre or focus the mental and vital energies. In meditation practices mantra is used as a centering device to internalize and intensify the awareness resulting in the altered state of consciousness. Mantra is also defined as the force or instrument that liberates the mind from bondage. Bondage here means identification of mind with its contents i.e. thoughts, impressions, memories resulting in impurities (mala) and oscillation (vikshepa). The impurities are the sum total of all negative impressions deep in the mind. They are the result of past problems in all areas of our mental being, and relate to different areas of our life. Mantras helps to dissociate the awareness from all these negative impressions cluttering the mind. The other aspect of the mind, vikshepa, is the oscillation and distraction of the mind. This results because of the negative patterns of mind created by our identification with the effects of past, present and worry of future. By being identified with the negative impressions of experiences the internal monologue goes on all day, the desires, the fears, the plans, the disappointments, the mind is never at peace. By repeating the mantras with one-pointed awareness, the oscillations can be quietened and the mind becomes tranquil and peaceful. How Mantra Alleviates Anxiety: In today’s time, anxiety needs no introductions. Everyone feels anxious now and then. It’s a normal reaction of the mind. One may feel nervous when faced with a situation which are demanding in nature. But this may become a disorder when worrying becomes overwhelming and constant. Vibrational effects of Mantras A mantra is a combination of various sound vibrational frequencies. Mantra is used in many different yogic practices from all different traditions. When used as a tool in meditation, mantra helps to internalize the mind and awareness. Constant chanting of mantra leads to one-pointed awareness which helps dissociate the mind from the cycle of unnecessary, unproductive and crippling thoughts. This helps in creating a state of ‘relaxed-alertness’. If defined in physiological term, it is alpha brain rhythm. Here receptivity of the mind is heightened and this leads to attuning the awareness to the experience of subtle sound vibrations. Mantra meditation can lead one into a very deep and relaxed state of mind. It helps to develop power of concentration and will power; by strengthening the ability to hold the awareness on one tool i.e. mantra. Mantra and Nervous System A mantra is an energy composed of certain frequencies that have a pattern of their own and a vibrational field that creates different intonations. These frequencies and the sympathetic overtones generated by them influence our sympathetic and parasympathetic nerves, which are spread in a fine network around our internal organs. The sympathetic response generates the neuro motor response and influences the two hemispheres of the cerebral cortex. Neuroscience has demonstrated that the key to restructuring the nervous system in dramatic ways is to use repetitive therapeutic inputs that are precise and highly patterned. Studies show that the largest and most prominent neural circuits are formed by repetitive practices such as finger tapping, making music, and the gross, repetitive movement of limbs that occur during physical therapy. The phenomenon of neuroplasticity provides a basic explanation of how the practice of mantra affects the central nervous system. Effect of Incantation: - Incantation is the process of repetition of an alphabet, word, sentence or mantra. One of the major causes of anxiety is the impulses coming to the conscious mind from the wrong impressions stored in the sub-conscious mind. Thus the wrong reactions of the conscious mind originate from the wrong impressions in the various centers of the sub-conscious mind. The only way to overcome wrong reactions of the conscious mind is to wipe out the wrong impressions in the various centers in the sub-conscious mind and to prevent the further development of wrong impressions in them. This is done by incantation. By incantation a powerful centre is created in the subconscious mind which can send strong impulses to the conscious mind. In short, the principle of the ‘dominant thought replaces the weaker one’ is used to prevent the conscious mind from receiving any useless internal impulses. Read More...

Yoga Asana

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A Yogic Perspective on Cardiovascular Management

Cardiovascular disease is caused by disorders of the heart and blood vessels, and includes coronary heart disease (heart attacks), cerebral-vascular disease (stroke), raised blood pressure (hypertension), peripheral artery disease, rheumatic heart disease, congenital heart disease and heart failure. According to WHO; Cardiovascular diseases are the world’s largest killers, claiming 17.1 million lives a year. Tobacco use, an unhealthy diet, physical inactivity and harmful use of alcohol increase the risk of heart attacks and strokes. Cardiovascular disease is one of the life style diseases afflicting a large segment of society today. Yoga has an enormous potential to help prevent and cure this problem. Yogic Perspective on Disease A state of harmony at physical, mental and vital (Pranic) levels is considered health in yoga. Any disease in yoga is seen as a disturbance in these various levels of human functioning. To restore the balance, a disciplined and harmonious living is emphasized by incorporating elements of sattvik diet, positive thinking and awareness, right conduct and yogic practices. The Role of Yogic Diet Most of the medical practitioners agree that one can lower the risk of heart diseases by adopting a healthy diet. According to Yoga and Ayurveda both; food has the potential to act as a medicine as well as poison. Therefore a right choice of food is recommended. In condition of heart diseases a more sattvik food is the right choice. A sattvik food is light, pure and fresh in nature and has the qualities to nourish and vitalize the body and mind. Dietary & Lifestyle recommendations for Heart disorders according to Ayurveda and Hatha Yoga Eat a nourishing diet that removes all processed foods, poor quality dairy, poor quality oils, hydrogenated oils. Increase foods that are excellent for the heart. Use garlic, turmeric, ginger and saffron. Include whole grains, pulses and foods high in essential fatty acids (EFAs) such as hemp seed oil. EFAs are renowned for helping to keep arteries clean and the heart strong. Avoid over-eating and eating frequently. Eat a light breakfast and dinner. Lunch should be the main meal. Milk products, fried foods, cold foods and acidic foods should be taken in small quantities. White flour products and foods that contain chemical preservatives and additives should be avoided. Animal products, especially red meat, are not good as they take a long time to digest, and create a lot of toxins in the stomach. Seasonal fruits and fresh vegetables (steamed or cooked), Brown bread or Chapatti, salad, sprouts, vegetable soup, buttermilk, cottage cheese (paneer), a little quantity of fresh milk and ghee (clarified butter) prepared from cow's milk, make up an ideal list of food items to choose from. Sweet should be taken in moderation. Honey and jaggery are the healthier choice. Fried foods such as pulses and their preparations, and groundnut oil are prohibited. Ayurvedic physicians allow butter or ghee, and not groundnut oil. Cow's ghee, cow's milk and cows' butter are useful for the patient. Buffalo ghee and buffalo milk are not recommended. Stimulants like tea, coffee and alcoholic drinks are very harmful for such patients. In addition to maintaining a healthy eating pattern, specific foods are often recognized as particularly heart-healthy. One of the most popular of these healthful foods is fatty fish with its high omega-3 fatty acid content. A recent study determined that women who consumed more omega-3 fatty acid laden fish (two servings weekly) had a reduced rate of death due to heart disease. These researchers found that this was independent of cardiovascular risk factors or other dietary sources that may influence the development of heart disease. Good sources of omega-3's besides fish are: flaxseeds, flaxseed oil, canola oil, olive oil, sesame oil, peanut butter and oil, sunflower seeds and oil, avocado, soybean oil, and safflower oil. Lifestyle: Your heart needs a regular supply of oxygen and it also must not be overstressed. Practice light aerobic exercise and regular relaxation. Ayurveda would recommend some nourishing yoga practices, such as the dynamic 'Sun Salutation' as well as daily breathing practices (Pranayama). Ayurveda suggests exercising within your own limitations and does not encourage excessive exercise that leaves you tired. Yoga is exercise that leaves you energized and fitter. A very common cause of heart diseases is mental stress. Regular practice of yoga and Pranayama (breathing exercises) reduces stress levels. Also, meditation has been scientifically proven to prevent as well as cure heart diseases. Ayurveda considers the functions of heart and mind inter-linked. Disturbance in one affects the other. Therefore, patients having heart disease are advised to refrain from anxiety, worry, excessive sexual intercourse and wrathful disposition. All efforts should be made for the patient to have good sleep at night. Even rest during the day is essential. He should never be permitted to remain awake at night for long. Awareness in eating: Awareness is quintessence of yoga. ‘Awareness’ is a key and central issue of inestimable importance in any Yogic practice. When we eat, most of us are either indulge ourselves in conversation or even in our own thoughts. When this happens we lose the connection with our food and the entire process of eating becomes unconscious. Tradition says our act of eating should be as mindful and alive as any other processes of yogic techniques. This helps to deepen our sensitivity/awareness of food and processes of the body and also helps to have a self restraint as one of the main causes of overeating absence of awareness from the act of eating. Recommended Yogic Techniques Yogic relaxation Principle of relaxation is one of the most fundamental elements in Yogic processes of managing cardiovascular diseases. Yogic relaxation techniques such as Yoga Nidra (the psychic/yogic sleep), Nadi Shodhana pranayama (popularly called coronary pranayama) are excellent tools to relax the tired heart and tensed mind. Yoga Nidra helps to reduce physical, mental and emotional tensions. It relieves the working strain upon cardiac muscles and induces relaxed mental attitude and healthy emotional environment within. The entire technique of Yoga Nidra is done in the corpse pose (Shavasana; a supine position). The guided process of yoga nidra is experienced on the levels of feelings and awareness. Some of the important stages in yoga nidra are the rotation of consciousness through body parts, which helps releasing the tensions stored in the musculature and stage of meditative visualizations help harmonizing the neuro-psychic of the individual equally. Nadi Shodhana ‘a coronary pranayama’ Nadi shodhana pranayama is one of the most soothing and harmonizing techniques in hatha yoga. It helps in oxygenation process and helps repair the damaged tissues. Therefore nadi shodhana is highly effective both in initial recovery of a heart patient and in subsequent rehabilitation and rejuvenation period. In one of the stages of nadi shodhana; known as alternate nostril breathing or anulom vilom, inhalation and exhalation are done through alternate nostrils with a very slow, controlled and soothing breath. This process soothes the anxious mind, relaxes the excited nerves and stabilizes the irregular heart and circulation. 5-10 minutes of practice every day will ensure relaxed and efficient functioning of cardiovascular system. Asana In cardiovascular management, asanas are vitally important but should not be performed at the expense of relaxation. The must get adequate rest and relaxation in between the posture and at the slightest sign of heart strain or pain the posture of relaxation should be adopted. Hasta Utthanasana (Raised arms pose) Hasta Utthanasana is an excellent posture to improve the capacity of the lungs. This asana influences the heart and circulation of blood in the body; especially the brain gets extra supply of oxygenated blood. Technique Stand with the feet together and arms in front of the body with the wrist crossed. Inhale slowly and deeply and simultaneously raise the arms upwards through the front of the body while keeping the wrists crossed. As the arms move upwards bend the head slightly backwards to look at the hands. At the end of deep inhalation, open the arms to stretch them outwards to the sides at shoulder level with exhalation. Inhale again and reverse the movement of the arms to bring them above the head with wrist crossed and finally exhale again and lower the arms through the front to the starting position. This completes one round of the practice. Repeat the process 5-10 rounds. Tadasana (Palm Tree pose) Tadasana or the palm tree pose gives a very good stretch to the entire spinal column, shoulders and the neck. It helps also to rectify faulty and shallow breathing. Stand with the feet close to each other and the hands interlocked in the front. Turning the palms outwards place the hands on top of the head with palms facing upwards, fix the gaze on one steady point in front of the eyes at the eye level, this is the starting position of this asana. With one slow inhalation stretch the arms above the head and balance on the toes. Hold the balance in the final position and with the exhalation lower the hands and the heels back into the starting position. This completes one round of the practice. Please perform six rounds of this practice with full synchronization of the breath. Note: During the practice, in the final position, try to minimize the movement of the body and develop the ability to balance. After completing the six rounds lower the arms to the sides and relax the shoulders, neck and the arms. Tiryaka Tadasana (Swaying Palm tree pose) Tiryaka Tadasana gives stretch to the sides and the postural muscles. It is a very good posture for those who suffer from back stiffness and postural problems. Both Tadasana and Tiryaka Tadasana help develop physical and mental balance. Technique Separate the feet around two and half feet apart. Interlock the hands as done in the first practice. With one deep inhalation stretch the arms above the head and with the exhalation bend to the right side keeping the elbows straight and beside the ears. With inhalation come back to the center and bend to the left side with exhalation to complete one round of the practice. In this way one can perform this asana for 5-7 rounds with synchronized breath. After completing the practice lower the arms to the sides, bring the feet close to each other, take a few deep breaths and relax the body. Marjari Asana (Cat Stretch pose) Marjari asana is another practice which can be done safely in cardiovascular condition. This asana improves the flexibility of the neck and spine and is ideal for people who sit on the chair for long hours. Technique Kneel on the floor. Lean forward and place the hands on the floor underneath the shoulders. In ideal condition, both hands should align with the knees. Keeping the elbows straight with a slow and relaxed inhalation raise the head and simultaneously arch the back. In the final position head is raised upwards. Shashankasana With exhalation take the chin to the chest and raise the spine upwards like a cat and contact the abdominal muscles gently to empty the lungs. This is one round of the practice. This practice can be done with relaxed and synchronized breath for 7-10 rounds. And after completing the rounds relax the body in the Shashankasana (Moon or Hare pose). Shashankasana calms down the nervous tensions and anger. One can incorporate deep, relaxed abdominal breath in this position to enhance the feelings of relaxation and internalization of mind. Read More...

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