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Improve Your Whole Well-being with Sarvangasana
by Rishikesh Yogis
Waking up early in the morning, getting ready for the office, draining your mind and body
’ s energy at the workplace for the whole day, coming home, performing rest of the essential works! To exist and to survive in the competitive world of today is a tough row to hoe. To match with the fast-paced lifestyle, we should be fit and fine at all levels. But our tightly-packed schedule doesn’t allow us to manage quality time just for ‘us’. If you aren’t a gym person and looking for an effective yet natural solution to regulate your entire system, then all you need to do is practice Sarvangasana. Derived its name from three Sanskrit words, ‘Sarva’ means all, ‘ang’ means part of the body and ‘asana’ means posture, Sarvangasana refers to the pose engaging the entire body. It is considered as one of the best postures in Hatha yoga and even popular as ‘the mother of all yoga sequences’ because of the amazing benefits it offers. As it is about uplifting the whole body in the air with the support of the shoulders and hands, it is also known as the shoulder stand pose. It is an advanced stage of yogic practice. The pose covers the entire body from toes to fingertips and protects the practitioner from a number of ailments at all levels. Practising Sarvangasana pose on a regular basis, a person feels new vigour and strength and becomes joyous and confident. How to get into the pose: Lie on the back. Join the legs and place your hands sideways close to your body. Keep palms flat on the floor. With the help of palms, uplift both the legs in the air straight at 90-degree angle. Now, raise your back and the hips in upward direction with the support of your hands. Support your back with the hands and keep your whole body in a straight line. Let your chin touch the chest. Put the whole body weight on the shoulders, without pressurizing the head or the neck. If you feel any stress in the neck, come back to normal state. Keep your legs firm and feet straight over the nose. Remain in this posture for 30-60 seconds and breathe gently. To come back in the initial state, first lower the knees to the forehead, hands to the floor and then lower the whole body. Repeat for 2-3 times. Tips to follow before commencing the practice: The shoulder stand pose should always be performed under the expert guidance. Consult with your doctor before attempting it. People with eye problems, blood pressure, cardiovascular or thyroid diseases should avoid it. The pose should be avoided during pregnancy period. Prepare yourself for the pose by doing a few other yoga sequences to open up your muscles. Tadasana, neck or simple lower back exercise can be done before getting into this pose. In the presence of any strain or stress in the neck, avoid performing it. It may result in a severe neck injury. Always give enough support from your hands to the back. Never take support from the head or neck. Perform this pose slowly and carefully. Do not leave the posture with a jerk and get up immediately. Follow with Corpse pose or Fish posture. The shoulder stand pose can be done twice a day. In the beginning, perform it for 2 minutes and, later expand the duration to almost 30 minutes. Benefits of Sarvangasana Pose: The pose helps improve overall health. It enhances blood circulation within the body. It improves the functioning of the digestive system. It strengthens the back and cures back problems. It is beneficial for people with sexual disorders. It improves the function of sex organ and increases their efficiency. It increases the resistance power of the body. It improves the reproductive functions in both men and women. It helps in weight loss. It balances the blood sugar level in the body and cures improper functioning of the pancreas. It is beneficial for people suffering from sleep disorder and promotes deep relaxing sleep. It cures thyroid problems. It is beneficial for people suffering from headache or a migraine. It improves the function of ovaries. Regular practice of Sarvangasana makes your skin glow and removes dark circles. It is amazingly helpful for people suffering from high blood pressure, short temper, nervous breakdown and irritation. The pose cures constipation by regulating free movement of the bowel. It enhances blood supply in the head region and prevents hair fall. The pose helps cure stomach ulcers, intestinal ulcers, chronic pains in the abdominal region and colitis. So, start practicing Sarvangasana on a regular basis to regulate your entire body.
10 Easy-to-do Yoga Poses to Achieve a Flexible Body
by Rishikesh Yogis
Looking at flexible people moving their bodies all around with ease and grace, you often
wish to become as flexible as them. When you try to do the same, you end up feeling feel stiff, achy, and immobile. Don’t get disappointed, the good news is you can still improve your flexibility without undergoing any treatment or spending hours in the gym. Yes, it is possible with regular practice of Yoga. Yoga is undebatably the most effective solution for achieving flexibility. Regular practice of yoga helps the body become more flexible by lengthening and strengthening the muscles of the entire body in a safe and effective way. It provides remarkable flexibility in all parts even those which have not been worked upon. Here is a list of some of the best and simple yoga postures that help achieve a flexible and supple body. Take a glance: Balasana or Child’s Pose: Sit on your heels on the mat. Keep your knee either together or apart. Now, slowly bend forward and lower your forehead to touch the floor. Place your arms alongside the body or reach out the arms towards the top of the yoga mat, palms facing down. Now, gently press your chest on the thighs. Hold the posture for 1 minute. Standing Forward Bend Pose or Uttanasana: Stand straight in Tadasana or Mountain pose with feet hip-width apart. Inhale, lengthen the spine and place the hands on your hips. Now, hinge your hips to bend forward and reach out the arms towards the floor. Bend your knees in order to avoid any strain in the lower back. Let the arms and the crown of your head hang down. Press your heels into the floor and lift your sit bones towards the ceiling. Touch the floor with fingertips Hold the posture for a few breaths. Savasana or Corpse Pose: Lie down on your back. Extend your legs straight and keep them separated. Place the arms alongside the body. Now, close the eyes and relax your mind and body. Stay in this pose for 3-5 minutes and breathe deeply at a steady rate. Setu Bandhasana or Bridge Pose: Lie on your back and keep the arms sideways with palms facing down. Bend your knees and fold the legs. Ensure your ankles and knees are aligned and, feet are a few inches apart from each other. Press the palms into the floor and raise your entire back off the floor slowly. Once balanced, hold the posture for a few deep breaths. Keep your thighs parallel to each other and let your chest touch the chin. Adho Mukha Svanasana or Downward Facing Dog Pose: Begin on your hands and knees in a table-top position. Keep your knees and elbows straight. Now pull your belly in and push your hips upwards in a way that the body forms an inverted ‘V’ pose. Keep your hands shoulder-distance apart and knees hip-width apart on the floor. Press the palms into the floor and lengthen your neck. Look straight and breathe deeply. Hold the posture for 1-3 minutes. Warrior Pose II or Virabhadrasana II: Stand straight with legs hip-distance apart and arms on the sides. Now, spread the legs wide apart. Turn the right leg by 90 degrees to the right side. Turn the other feet inwards by 45 degrees. Do not twist the body. Stretch the hands sideways at shoulder height, palms facing up. Now, bend the right knee and turn your head to the right side while exhaling. Push your pelvis and keep going down while breathing. Repeat on the other side. Standing Forward Bend or Padahastasana: Stand straight in Tadasana Pose. Inhale deeply and lift your hands up over the head. Exhale, bend the body forward with straight palms and try to touch the floor. Do not bend the knees. Hold the breath, tuck your tummy in and remain in the posture for about 60-90 seconds. Locust Pose or Shalabhasana: Lie down on your belly on the floor. Keep your hands below the thighs. Allow your chin and forehead to rest on the floor. Now, raise your one leg off the floor about 10 inches without bending the knee. Repeat the same with the other leg as well. Also, try to lift up both the legs together without bending the knee. Viparita Karani or Legs up the Wall pose: Lie down on the floor near a wall and breathe deeply at a steady rate. While exhaling, swing your both legs against the wall in a way that your heels and sitting bones are supported onto the wall. Push your body slightly back from the wall in case you feel any discomfort in the lower back. Place your arms on the floor at shoulder height with palms facing up. Keep the spine straight and let your head rest on the floor. Close your eyes and relax in this posture for a few minutes. Tadasana or Mountain Pose: Stand straight with legs slightly apart. Let your hands hang alongside the body. Lift your ankles, kneecaps, thighs and abdomen upward and look slightly up. Relax the shoulders. Now, inhale and raise your heels, chest, shoulders and arms slightly upwards, putting the whole weight on the toes. Breathe deeply 5-6 times and feel the stretch in the entire body. So, get started with these yoga poses and begin your journey on the road to flexibility.
5 Yoga Techniques for a Happier Life
by Rishikesh Yogis
Full of ups and downs, struggles and tussles, complications and confusions….Life isn’t so easy,
right? Suffering, failure, pain, loneliness, sorrow, disappointment, a lot of curveballs come along the journey of life. Financial loss, heart breaks, losing people close to us, job firing and so many more number of unpredictable things may happen , that could make us feel crabby, lost and clueless. Nothing lasts forever, neither happiness nor sorrow. Now if you wonder if there is any mantra to stay happy at the core, to be internally calm and content ? Yes..it is possible! There is a natural drug that will make you feel happy, cheerful, and bright right from the moment you are awake and that is- Yoga! It is one of the most effective artforms that lifts the spirit, elevates the mood, and leaves you with a smile on the face. Happiness is not something that can be gained from an external source and stored within forever; rather it comes from within. By cultivating innate joy, yoga encourages a person to blossom into every aspect of life. The hard life imprisons us and confines us in the boundaries of responsibilities. Yoga is a sacred adventure that allows us to be carefree and provides a sense of joy and freedom. The practice of physical exercises combined with breathing techniques brings too many mental and physical benefits. From curing physical ailments like chronic pain, cardiovascular diseases, asthma, lymphoma to mental health problems such as insomnia, fatigue, depression, anxiety, stress, schizophrenia and more, yoga techniques offer numerous benefits. Also, when it becomes a part of the lifestyle, it transforms your personality by increasing positivity, self-esteem, contentment and reducing negativities in life. Whether you are down after a betrayal, need the motivation to leap out of bed to head for the workplace or just feeling a little low emotionally, yoga can help you get back on the right track. With yoga techniques, you can find the lost charm and happiness in life. Here are some playful yoga techniques that help beat the blues and create a happy you: Cat-Cow Pose: Come on your hands and knees in a table-top position. Ensure your knees are under the hips and palms under the shoulders. Inhale and lift your tailbone and chest upward and bring the belly towards the floor. Turn your gaze towards the sky. Exhale and come back to the starting state. Repeat for 5-10 times. Camel Pose: Kneel on the mat. Keep feet flat on the floor. Put your pelvis on the knees, lower down your tailbone and lift your belly. Put your hands on the hips. Open your chest by leaning back. Grab your heels. Relax for a couple of breaths. Slowly come back to the original state. Warrior Pose II: Stand with your feet parallel to each other and one leg-length apart. Turn your right foot 90 degree and left one slightly, so that left heel is in a straight line with the arch of right foot. Bring down your left thigh to the floor. Put the torso over the pelvis. Spread your arms parallel to the floor and gaze at your fingertips. Repeat on the other side. Goddess Pose: Stand on the feet with one leg’s distance. Keep them parallel to each other. Bring your heels in and toes out and ensure that your knees are in the same direction as your toes. Lower your pelvis into a neutral position and bend your knees. Lift your arms at shoulder height with elbows slightly bent and palms in the upward direction. Simple Spinal Twist Pose: Lie on the back and bring both the knees to the chest. Drop both the knees to the right side and open your arms widely. Elongate your lower back and bring down the left shoulder. Turn your head to the left slightly. Repeat on the other side. Reclined Bound Angle Pose: Start on the back, bend your knees wide and keep the soles of the feet together. Bring your heels close to your pelvis as much as you can. Lengthen your neck by drawing the shoulder blades a little down. Lift your chest and spread your arms wide with palms facing the sky. Life is too short. Don’t wait, enjoy every day to its fullest with the wonderful yoga techniques!
10 Powerful Yoga Poses for Glowing Skin
by Rishikesh Yogis
Beautiful, supple, glowing skin is what every person desires. From trying expensive beauty
products and undergoing skin treatments to spending a lot of time and hard-earned money in salons and parlours, we leave no stones unturned to look gorgeous and beautiful. But we all know, this isn’t enough. External makeup and remedies can’t provide sustaining beauty. After giving a shot to every method you came across, the beautiful glow still seems out of reach. But, the good news is that it is not a far-fetched dream and, is actually quite simple. To look good on the outside, not necessarily you need harsh chemicals and expensive treatments, instead, you must be healthy and well from the inside. To make it possible, try a natural and inexpensive method. Roll out the mat and start practising yoga. With numerous benefits at physical, mental, and spiritual level, Yoga is also known to work on your skin like no commercial product can. All you need to do is take out a few minutes from your busy daily schedule to practice yoga and get amazing results with zero investment. Let’s first explore the reasons that restrain us from a healthy and glowing skin. Let’s explore where skin problems such as wrinkles and pimples stem from. The common causes of most of the skin problems are: Stress and unhealthy lifestyle practices. Unhealthy activities like smoking, consuming alcohol, drug addiction, and more. Unhealthy and unhygienic food. Hormonal imbalances in the body. Improper digestion. Take a look at the below-mentioned yoga poses for glowing skin on your face: Sarvangasana: Also known as the shoulder stand pose, Sarvangasana is one of the most effective yoga asanas for glowing skin. It increases blood circulation towards the face, thereby improving its texture and quality. Practice this posture 3- 5 times a day and get rid of pimples, acnes, wrinkles, dullness and more. Halasana: One of the best yoga postures for beautiful and glowing skin, it is also known as the Plough pose. This asana improves the digestive process that results in a glowing and healthy skin. Uttanasana: The forward-bending pose helps increase blood circulation in the face region making it one of the most beneficial yoga poses for glowing skin. Along with increasing oxygen supply to the skin cells, the pose supplies helpful nutrients also that rejuvenate the skin by fighting against the damage caused by free radicals. Bharadvaja’s twist: A good digestive system is a must for attaining a healthy and beautiful skin. Known as the seated twist pose, it removes toxins and other harmful substances from the various organs of the body resulting in a healthy skin. Matsyasana: The fish pose is very beneficial for various skin problems. It balances the hormones in the body and improves the functions of the thyroid, pineal, and pituitary glands that lead to a healthy and glowing skin. It also helps in getting rid of double chin problem by giving a good stretch to the facial muscles of the face and throat. Trikonasana: Popular as the Triangle pose, it is indeed the best yoga posture for achieving a smooth and glowing skin. The pose opens up the lungs, chest, and heart. It refreshes and rejuvenates the skin by supplying more oxygen to the skin. Bhujangasana: The cobra pose is one of the most relaxing yoga poses that help reduces fatigue, tension, stress, and tiredness. It helps the body flush out accumulated toxins and pollutants from the system. It supplies more oxygen to the skin cells while rejuvenating it. Ustrasana: The pose involves intense back bend that leads to opening of the rib cage. Known as the camel pose, it increases lung capacity for inhaling more oxygen. This pose helps in getting rid of pimples and acnes by reducing stress and improving hormonal balance in the body. Pavanamuktasana: The wind relieving pose is very beneficial for improving digestion and curing constipation which is one of the factors responsible for acne and pimples outbursts on the face. Tadasana: Popular as the Mountain Pose, this simple standing pose enhances deep and rhythmic breathing that is an essential factor for a healthy skin. The pose promotes controlled breathing that helps in inhaling more oxygen and helps the body release harmful toxins leaving the skin beautiful and glowing. So, start practicing these yoga poses on a regular basis to get a picture perfect glow on the face.
7 Ultimate Yoga Poses for Stress Management
by Rishikesh Yogis
“Perhaps! Stress is the alternate definition of Life~” How many of us have undergone this
persisting emotion and submitted to life’s agony? Better yet, how many of us have ‘not’ felt this emotion at any point in our lives? Probably, not many of us are deprived of this ‘gruesome’ statement. Being hit by stress is a normal occurrence in today’s tumultuous scenario. It can attack anybody, anytime and anywhere. It is best to be avoided. However, it is not ‘unavoidable’ at all times either. The key is to manage it, keep this ‘stress’ under the influence of our body, mind and soul, rather than letting it influence us. Yoga – the greatest science ever developed with a mission directed towards holistic wellbeing of the mind, body and soul. This divine art form offers the perfect solution, both ergonomic and completely harmless – for an endless number of ailments and problems like stress, coronary disorders, body aches, etc. Hence, if you are victim of this stress too then it is time to strap up and feel better again by practicing some yoga for stress management. Yoga is a cornerstone of various poses and breathing techniques that are highly beneficial in providing instant relief from any kind of strain you might be undergoing. And so, let us discuss the seven most amazing yoga poses for managing stress that can be practiced at all levels anywhere with ease: Sukhasana (Easy Pose) Start with Sukhasana, or the Easy Pose. As the name suggests, it is one of the easiest and completely revitalizing poses in yoga. The pose does not just calm you down, it also opens your hip muscles and strengthens your spine while relaxing the back muscles. Concentrate for up to a minute on your breath while sitting in this pose with a straight spine. Garudasana (Eagle Pose) The next pose you can undertake is Garudasana, also known as the Eagle pose. This yoga asana exercises the ability of a human mind to focus on a single point, akin to the sharp eyed focus of an eagle. The focal point could be anything — an object that makes you feel pleasant and happy. This yoga pose is excellent for relieving stress in shoulders and hips – two of the most common stress points. Vajrasana (Thunderbolt Pose) Variation When stress attacks a body and is carried in it persistently, it begins to affect its internal organs, like heart, stomach, etc. This is the ideal yoga posture for managing higher levels of stress. The pose calms the body and mind while it also improves its digestive system. Perform it during bedtime for a good night’s sleep. Supta Baddha Konasana (Reclined Bound Angle Pose) This is a ‘magic’ yoga posture for the entire body and mind. Just try it and you would know that we are not kidding here. This awesome yoga pose helps relax groin area, inner thighs and hips muscles as well. In other words, it opens all those major spots in the body where you primarily hold stress. For a much enhanced effect on the mind, you can remain in this pose while playing a nice soothing music or murmuring soothing messages. Viparita Karani (Leg up the wall pose) Viparita Karani is a widely unique yoga pose for relieving stress and anxiety from the brain and the entire body. This pose is carried out with legs straight up the wall while rest of the body remains in perpendicular position on the ground. This pose regulates blood flow in the entire body and directs it from your feet to the brain. The pose builds your ability to concentrate on breathing movement and relaxes your heart muscle as it does not have to pump blood into the lower body. Marjaryasana (Cat Pose) This pose is highly effective for women undergoing menstrual discomfort. It helps relieve stress in the spine and abdomen as well. This is also an excellent yoga asana for eliminating stomach disorders. For best results, combine this pose with Cow Pose or Bitilasana. Savasana (Corpse Pose) The last one, but definitely not the least, Shavasana or the Corpse Pose is the perfect ending yoga asana for relieving stress. One of the most rejuvenating and calming postures, a yoga session remains incomplete if this pose is not practiced. This pose is highly crucial for complete restoration of the body, mind and soul. It is also beneficial for promoting deeper sleep, improving cardiac muscles and for relieving the entire nervous system. Remain in this pose for 10-20 minutes at the end of your yoga session for an absolutely stress-free body. So, the next time you feel stressed – grab some quiet space and get on with some yoga. Reward yourself a rehabilitated spirit.