Yoga Teacher Training Blogs - Rishikesh Yogis Yogshala

Gomukhasana(Cow Face Pose)

by Sushant Pandey 1 Likes

Although Gomukhasana is a seated pose used for exercise, it is widely used for pranayama as well as meditation. It is one of the 15 significant asanas described in the yoga text, Hatha Yoga Pradipika. Cow Face Pose is an excellent hip opener and as the hips are known as the storage depot for stress, anxiety and fear. So practising this pose helps to release the negative emotions and recharge your body with positive energy. What To Know About The Gomukhasana? Gomukhasana is a term originating from Sanskrit word Go means 'cow', Mukha means 'face' and Asana means 'pose'. It is named so because the shape of knees in this pose looks like the lips of a cow, feet as horns of a cow and arms resemble the ears of a cow. This pose inspires us to maintain the generosity and calmness of a cow. Gomukhasana is a traditional yoga posture as it is mentioned in detail in the 4th-century text, Darshana Upanishad. Sanskrit: गोमुखासन ; Gomukhāsana Pronunciation: go-moo-KAHS-nah Translation: Gomukha = cow face, asana = pose Category: Seated/ Sitting Level: Beginner to Intermediate Duration: 30 seconds-1 minute Stretches: Shoulders, Armpits & Triceps, Hips, Thighs, Thorax Doshas: Kapha, Pitta Elements: Earth, Water How to Come Into The Gomukhasana? Step 1 Sit in Dandasana (Staff Pose) with your back straight and legs outstretched. Bend your left knees and place your left foot to the outside of the right hip. Now fold your right leg and rest it over the left thigh. Make sure your knees are close to each other and stacked above another. Your heels should lie equidistant from the sitting bones. If you can't sit evenly on your sitting bones then try the modified pose. Step 2 Inhale and roll your right shoulder back & down. Then fold your right arm and place it behind your torso with your hand between your scapulae. Now roll your left shoulder back and slowly raise your left arm over and slowly stretch it behind and try to reach your right hand between the shoulder blades. If you are not able to catch the fingers of your backhand, then you can use a modification of this pose. Step 3 Your left elbow pointing towards the ceiling and scapulae firmly pressed against your back. Keep your spine erect, expand your chest, lift your sternum and lightly lean your body back. Step 4 Hold the pose for half to 1 minute. Slowly release your arms and your legs. Relax and then repeat the pose on the other side. Keep in mind that the leg which is on top, the same side arm should be placed in a lower position. Modifications Of Gomukhasana For those with tight shoulders, it will be difficult to clasp their fingers. So they can hold a yoga strap or belt between the hands. Slowly they can bring their hands closer while holding the strap. If your sitting bones are not evenly resting on the floor and you are feeling discomfort in your hips and knees. Then you can keep a soft block or bolster to lift your sitting bones off the mat & support them evenly. Variations Of Gomukhasana To go beyond the pose, you can lean forward and rest the front torso down on the top of your thigh. You can stay in this posture for 20 to 30 seconds. You can even try Vajra Gomukhasana, where your legs are in Vajrasana and your upper body and arms are in Gomukhasana. Another option here is to choose Mahavajra Gomukhasana. In Hasta Gomukhasana, you sit in Gomukhasana and your arms instead of behind your back will be raised above your shoulders. Your arms are crossing each other and your elbow pointing to the ceiling. Benefits Of Gomukhasana Improves the Body Posture: Regular practice of Gomukhasana works wonders for those who have stiffness in shoulders. It aids in releasing the tightness from shoulders and making it more flexible. It also flexes the spine and releases the pain of the cervical spine. By stimulating the spine, shoulders and chest muscle, it gradually improves the natural posture of the body. Tones the Body: This yogic posture gives a good stretching to your chest, shoulders, triceps, hips, thighs and more. So basically this one asana helps you to tone the major muscle parts of the body. Relieves Stress And Anxiety: As in this pose, our chest and heart are open so it improves the flow of oxygen and blood. Hence, it relaxes our physical, mental body. Practising the Cow Pose helps to get rid of stress and anxiety. Cures sciatica infection: Sciatica occurs when the herniated material from a ruptured spinal disc press upon the delicate nerve root emerging from the spinal cord, this causes radiating pain in the lower back, thigh, and calves. Practising Cow Face Pose regularly can help in curing sciatica pain. Stimulates Kidney: This yogic pose has shown positive effects on kidney simulation which lead to kidneys better functioning and is found to be helpful for diabetes patients. By enhancing the working of the kidneys, thereby helps in treating diabetes. It also activates the bladder and the digestive system. Activates the Chakras: As this excellent yogic posture offers a deep hip abductor stretch which results in more relaxed hip muscles. It also works on opening the hips and making the pericardium area more accessible. This pose also improves the flow of blood flow which release the stiffness from the lower body and relieving stress. Hence it allows the flow of Prana from the unblocked chakras and activates the Muladhara, Svadhisthana and Anahata chakras. Contraindications & Cautions Of Gomukhasana If you are having severe pain in the neck or shoulder, refrain from this pose. If you have just mild pain, then perform the asana under the supervision of an experienced yoga instructor. It is advisable not to do this pose in case of bleeding piles and spondylitis too. This pose should be avoided if you have the injury in muscles, ligaments, and tendons or muscle tear or pain in thighs. Preparatory Poses Of Gomukhasana Virasana (Hero Pose) Bhadrasana (Gracious Pose) Supta Padangusthasana (Reclining Hand-To-Big-Toe Pose) Follow-Up Poses Of Gomukhasana Garudasana (Eagle Pose) Ardha Matsyendrasana (Half Fish Pose) Marichyasana III (One-Legged Seated Spinal Twist Pose) Bharadvajasana (Bharadvaja's Twist Pose) Read More...

How To Do Candle Flame Trataka and Its Benefits

by Sushant Pandey 9 Likes

On following the 8 limbs of yoga, it merges us with the supreme-soul through ‘Samadhi’. But before you attain the samadhi, you must mastery over Dharna (Concentration). In different classical text, there are a number of techniques described which helps in developing the sense of ‘Concentration (Dharna).’ Trataka is one such technique which concentrates the mind by stilling the movement of eyes. What is TRATAKA The term 'Trataka' or 'Tratak' has been taken from yogic language (Sanskrit) which means 'To look' or 'To gaze'. The gaze in Tratak is focused at some pointed object which can absorb the eyes efficiently (In turn, focuses the mind). Initially, the object can be a source of light (candle flame), a black dot on a white wall or an image of self on a mirror. With time, the practice of visualizing the after-image of an 'external object' gets intense. The focus of an 'external object' can be shift internally on 'mind screen' easily. Hence, one can say, Tratak is a technique that lets us look mind (& so on, the soul) through eyes. An intent and relaxed gazing of eyes on an object don't let wander mind in Trataka. Thus, Trataka in hatha yoga is practiced as a frontal mind purification technique & is a part of shatkarmas. In the language of spirituality, an opening of the third eye is considered a doorway to higher consciousness & enlightenment. How do Trataka works Our minds & eyes are inter-related to each other. As in our body, there are five sense organs- eyes, ears, nose, skin & tongue. From these, we can smell, sound, touch, sight or feel anything. Among them, all, visual (sight) is the most powerful. In the case of touch & smell, we have to be near the objects so that we can touch or smell it. However, our eyes can observe the objects or the landscapes that are far away without contact that object. In our body, the eyes contain more than 200 million working parts after the brain. The retina and the optic nerve of our eyes develop a direct outgrowth of our brain. The retina & the brain have similar structures, though it says as the retina is a type of brain that grows in the eyes. It is said that our visions are directly connected to our minds. Our mental states can affect our eye movements. Our brain can also be managed or affected by doing some eye practices. That’s the thing which helps people who has good intelligence to judge the mental state of other people through their eyes. Trataka practice is not only the way to attain stillness of mind, but it’s very powerful & quicker in the feedback also. While practicing Trataka, we focused our attention at the objects or the candle flame through our eyes concentration. This helps us in releasing disorders related to the eyes & the brain. Types of Trataka There are 3 (three) types of Trataka. They are- Antar Trataka (Inner Trataka) Madhya Trataka (Middle Trataka) Bahya Trataka (Outer Trataka) Antar Trataka (Inner Trataka) Antar Trataka is the technique, performed through closed eyes. In this, we have to close our eyes and then focusing on any symbol or point. If we don’t have any symbol or point in mind then we can focus our attention on the middle of our forehead. It is said that in the middle of the forehead, the third eye is present as Lord Shiva has. This 3rd eye is the type of key that helps in the awakening of ‘Ajna Chakra’. ‘Ajna Chakra’, present in the middle of the eyes. Antar Trataka is also known as ‘Dristi Yoga’, ‘Drishti Yoga’, ‘Shambhavi Mudra’, and ‘Bhrukuti-Drishti’. While practicing Antar Trataka, it may feel some pain or heat in our mind in the beginning. But we don’t have to worry about it, as it will normalize gradually. Keep trying to focus on that point. Benefits: Practicing of Antar Trataka can help us to hypnotize any person who is very far from us. It helps us in constructing our confident, intelligence & patience. It also gives us peace by taking away negative thoughts and desires from our minds. Madhya Trataka (Middle Trataka) Madhya Trataka is the technique, performed through open eyes. In this, we have to focus our attention on near objects of any material. We can also practice Madhya Trataka with the candle flame, concentric circles having dots in its middle, black dot in the white wall or vice-versa. We should close our eyes if we feel burning sensation in our eyes & then can start this process (Kriya) again. Keep the object at a distance of 20 to 25 inches at eye level so that there is no pressure or rinsing on our neck. This Trataka should be performed in a dark room that is free from insects and the flow of air. Benefits: Practicing of Madhya Trataka helps us to improve our concentration, memory & mental power. We can get the powers of hypnotic, precaution & spiritual. It also increases our ability to read other’s minds & our working efficiency. Bahya Trataka (Outer Trataka) Bahya Trataka is the technique, which can be performed at any time of the day or night. In this, we have to focus our eyes and attention on any distant object like the sun, the moon & the stars. The people who are having their eyesight week cannot practice Bahya Trataka. As it may cause them mental disorders. Benefits: Practicing of Bahya Trataka helps in getting free of mental disorders. It also improves our foresight & motivational power. How to do Trataka Trataka can be practiced in various ways by focusing our attention on a dot on a leaf, candle flame, darkness, blue sky, photograph, crystal, flower & needle. Trataka on the candle flame is the most effective & popular Trataka. How to do Trataka on the Candle Flame: Put the burning candle on the Trataka stand or any other stand, adjust that stand at a distance so that the flame should be at the eye level. Flame on the height can create pressure or pain on our neck. The flame should not be moving in a draft, it should be still. Sit in any meditation sitting posture such as- ‘Siddhasana, ‘Padmasana’, ‘Vajrasana’, and ‘Sukhasana’, in front of the flame. Open the eyes and start focusing our attention at the flame without blinking. If it feels the heat on our eyes, close the eyes for a while and then start again the process (Kriya). In the beginning, we should perform Trataka only for about 10 to 20 seconds, as the time will increase steadily. It may have difficulties in the beginning but we don’t have to worry, as it will normalize gradually. Practice it again & again. Focusing our attention at the flame, until we’ll not get tears or water from our eyes. After practicing Trataka, we may blink a few times to relieve anxiety. But just be calm. We can repeat this process (Kriya), according to our interests. Or we can practice the same process with the other objects that are mentioned above. Benefits of Trataka: Strengthens our eye muscles: As the blinking of an eye is in our control while we focus our attention at the small objects of any material. It helps us in strengthening our eye muscles. Purifies our eyes: As we exercise it to focus upon a point which helps in improving the internal functions of an eye. This helps in purifying our eyes. Treats our eye disorders: When we gaze at an object such as the candle flame or any other small object. This improves our eye concentration that helps in treating eye disorders. Relieves insomnia: As practicing Trataka gives us peace by taking away negative thoughts & desires from our minds. This helps us in relieving insomnia. Aids in treating depression: As Trataka is also a mind purifying technique, this technique purifies the mind by decreasing negative desires or thoughts. This helps in treating depression. Improves our concentrations: When we practice gazing at any small objects regularly, it increases our consciousness. This improves our concentration power. Calms our anxious mind: As Trataka practice helps us in disconnecting with the noise & distraction from the external world. This is really deep relaxing or calming your anxious mind. Promotes our emotional stability: Concentrating on a single object by practicing Trataka, can promote our emotional stability. Boosts our willpower: When we’ll have the spiritual & mental powers by practicing Trataka. Then we can also boost our willpower. Develops intuition & clairvoyance: As we practice Trataka regularly & consistently is said, it’s a key of awakening ‘Ajna Chakra’. ‘Ajna Chakra’ is also known as the ‘third eye’. This helps in developing intuition & psychic power. Improves our vision & memory: It is said that 50% of our minds keep engaging on ‘what we see’. Trataka is totally based on vision as it is practiced by visualizing the small objects of any material. Improves our consciousness power: When we keep concentrating on gazing an object & to optimize it. It improves our consciousness power. Read More...

Ayurveda and Yoga: Two Paths of Merging Body and Mind

by Sushant Pandey 1 Likes

Body & Mind are two faculties in a human being that commonly aren’t aware of its own existence & always keep involved in mundane world things. Yoga originated in ancient India to get control over the wandering mind, but at the same time, controlling the mind isn’t easy if your body isn’t well. So, to know the body in a better way, there is the science of Ayurveda. Yoga and Ayurveda are the teachings of great Vedas. While the evidence of yoga is seen in Yajurveda and Ayurveda comes from Rigveda and Atharveda. Ayurveda and Yoga: 2 Sides of A Coin Ayurveda is the science of healing the human body, and Yoga is the practice to connect the body with pure state of mind . Ayurveda tells about the healing of the physical body and yoga is the practice to heal the mental and spiritual body. Hence, Ayurveda is also said to be the “sister” science of yoga. Ayurveda is among the four Upavedas that tells all the characters of a healthy body and mind. Yoga is one of the six schools of Vedic philosophy. In some manner, yoga is the practical representation of principles of all these six and tells the methods of formation of a meditative and spiritual body. What is The Purpose of Ayurvedic and Yogic Practices? In the classic Vedic knowledge, Ayurveda was formed especially for healing purposes. There is no other system except Ayurved that tells about the healing of the body. It was formed before Yoga. Since Ayurveda includes only the healing practices of physical sufferings, therefore Yoga was formed to heal the spiritual and mental sufferings, Kleshas. Primarily, Yoga does not target on healing the physical body. Yoga mainly targets spiritual progress, healing all the mental problems. Yoga mainly takes us on the spiritual path and all the healing effects are like complementary things we get on this path. Join Our 200 Hour Yoga and Ayurveda Course This does not mean that Yoga does not cure physical illness. When Yoga is performed in the direction of Ayurveda and practiced under the Ayurvedic guidelines, it helps to cure physical illness also. B.K.S Iyenger says medicine does not heal us. They only speed up the natural process of our body to heal itself. It is nature that heals, not the drugs. Similarly, Yoga practices also accelerates the natural process of healing, without using any type of drug. It may be slow but it is always effective. Relation Between Yoga & Ayurveda Both Yoga and Ayurveda, are based on the principles of Trigunas (sattva, tamas, and rajas), Tridoshas (Pitta, Kapha, and Vatta) and Panchmahabhutas (fire, air, earth, ether, and water) We can understand the meaning of Yoga with a simple verse of Patanjali Yoga Sutras, which is “yogas-chitta-vritti-nirodhaha”. It means, yoga heals all the suffering of our soul or spirit. This verse clears the aim of Yoga, which is ‘to heal a body from inside’ or ‘to remove all types of sufferings at the mental and spiritual level’. Yoga does so by settling the mind and unites us with our inner self. The verse in Ayurveda “svasmin-dishati-iti-svasthah” which means ‘one who is united to its inner self is healthy’ states that the aim of Ayurveda is also uniting us with our inner self. Both Ayurveda and Yoga have the same aim to heal the body and to make you healthy. One does it at the spiritual level and one at the physical level. Yoga seeks to unite the unleashed and higher self, that is not already developed (spiritual body). Ayurveda heals and unites the parts that are already developed (physical body) Yoga and Ayurveda Together: The Unity of Body, Mind, and Soul For a healthy body, the union of body, mind, and soul is required. This process starts with healing the physical body. Ayurveda stimulates the physical body and starts the process of healing. Ayurveda and yoga both stimulate the mind and unites it with the body. After that, it is the turn for the purification and union of the soul. Yoga stimulates the soul and unites it with body and mind. Thus Ayurveda and Yoga together unites the body, mind, and soul. Both are an inseparable part of each other and complete each other. Ayurveda is a part of yoga. Without Ayurveda, Yoga is nothing more than just a physical exercise, nothing else. Yoga cleans all the channels (nadis) of the body with different asanas and pranayama, but it is impossible to do it without the principles of Ayurveda. On the other hand, Yoga is part of Ayurveda. Yoga is mentioned in Ayurvedic Texts such as Chakra Samhita. The Ayurvedic routine is incomplete without Yoga. Yoga is very important to calm and relax the mind before any ayurvedic activity. Balancing the three ayurvedic doshas is impossible without Yoga. Yoga practices are the practical representation of Ayurveda. Thus, Ayurveda and Yoga complement each other. One who wants to stay healthy and who is trying to unite the mind, body, and soul, have to combine Yoga and Ayurveda together. Read More...

Types of Pranayama and Their Benefits

by Sushant Pandey 6 Likes

In my previous blog The Importance And Benefits Of Pranayama I explained the concept and meaning of pranayama, if you have not read it, I suggest to read it first to understand the nuances. In this part of the blog, I will discuss the techniques and benefits of each type of Pranayama. Pranayama is known as a Hatha Yoga practice to control and expand the vital energy (prana). In traditional texts such as Hatha Yoga Pradipika and Gherand Samhita, there are many different types of pranayama and their benefits are immense. Each technique of pranayama is used specifically to bring about a specific change and benefits in the body-mind complex. Broadly speaking all the different pranayama techniques are categorized under four different categories- Pranayama Type and Their Benefits Balancing Pranayama: (Nadi Shodhana) According to the science of Hatha Yoga, the flow of breath in each nostril is intimately connected with various opposite and dual functions such as right and left hemisphere activities, sympathetic and Para sympathetic dominance, action and relaxation in the body. It can be said that we are dominated by cyclic fluctuations and that these fluctuations are reflected in the breath. Most notably in the breath in each nostril. The science of Hatha Yoga, more specifically named as Swara Yoga also observes that the predominance of breath in the right and left nostrils alternate on an average of ninety-minute cycles. Between the changes in dominance, there exists a state of balanced flow which is the period when all systems operate at an optimum level and capacity and the spiritual energy (Atma Shakti awakened). According to Swara Yoga and Hatha Yoga tradition, predominance air flow in one specific nostril signifies the predominant state of one of the specific nadis (energy flow) in the body. For an example predominance of right nostril signifies dominance of Pingala Nadi (Solar energy or vital energy current) whereas predominance of left nostril represents predominance of Ida Nadi or the psychic or mental pranic force. Once these two are in the state of balance and harmony then the third energy force is active which is Sushumna Nadi or uplifting spiritual energy. Literally, Nadi Shodhana means purification of Nadi (energy channels). This is one of the most significant pranayama practices in Hatha Yoga and Kundalini Yoga tradition. Nadi Shodhana Pranayama Technique [caption id="attachment_8937" align="alignleft" width="300"] Nadi Shodhana Pranayama Technique[/caption] To perform Nadi Shodhana pranayama one may sit in any one comfortable position with the spine erect. Then bring right hand in front of the face in Nasagra mudra (hand gesture) with first two fingers resting on at the eyebrow centre and placing the thumb on the right nostril and ring finger on the left to close and open the nostrils. Now to start the first stage of the practice start inhaling from the left nostril with slow, deep and rhythmic breath while keeping the right closed with the thumb. At the end of inhalation close the left nostril and open the right and breathe slowly and deeply. After exhalation through the right nostril now inhale through the right and exhale through the left. This completes one round of the practice. This stage of Nadi Shodhana pranayama is also called alternate nostrils breathing. As this basic stage of the pranayama is mastered then gradually one is graduated to other stages of the technique which incorporates different breathing ratios. Benefits of Nadi Shodhana Pranayama Slow, deep, rhythmic breathing as practiced in Nadi Shodhana has far reaching effects on the entire system. It results in enhancing the vital capacity of our lungs and helps to relax the rhythms of the heart and nervous system. Inhalation is an active process and exhalation is relatively passive in nature. These two stages of breathing are also associated with sympathetic and para-sympathetic systems. During inhalation, the sympathetic system is active whereas during exhalation parasympathetic system is predominant. In Nadi shodhana, one has to be able to control respiration and expiration, which balances out the whole respiratory cycle. From the physiological point of view, Nadi shodhana is the perfect balancing practice. Alternate nostril breathing stimulates the left and right sides of the brain equally and there by the left and right sides of the body. Energetically, it directly balances the two major nadis Ida and Pingala, which play a major role in determining our thinking and behavior, deciding whether we are internalized or externalized. Furthermore, it is stated in the yogic texts that when ida and pingala are balanced and purified. Sushumna Nadi which is responsible for spiritual experience begins to flow. This leads to heightened awareness and spontaneous meditative states. When we follow the ration of 1:2 it imposes a smooth and even rhythm on the normal rhythm of the brain. By using the ratio of 1:2 which means keeping the length of exhalation double that of inhalation helps to provide ample time for brain and heart to relax. It also activates the functions of parasympathetic response in the body. Tranquilizing Pranayama (Ujjayi) Tranquilizing Pranayama (Ujjayi) Technique This process of Ujjayi breathing works on extending the breath with complete comfort, awareness, and relaxation. Ujjayi pranayama involves a very gentle contraction of glottis in the throat while breathing in and out. This gentle contraction of the throat helps to control and to regulate the flow of each inhalation and exhalation. As a result, each breath becomes very smooth, conscious and deep. Benefits of Tranquilizing Pranayama (Ujjayi) Normal respiration is very weak and only uses a very small percentage of the lung capacity. Ujjayi uses the complete respiration capacity & has a very powerful effect. There is proper gaseous exchange happening during the process in the blood. This process of Ujjayi pranayama imposes a conscious control over the process of inspiration and expiration. Otherwise, breath is controlled by unconscious areas of the brain. This conscious control over the breath helps to reset the autonomic functioning of the brain. The smooth and the relaxing rhythm of conscious breath initiated by Ujjayi helps in de-emotionalize the breath. It is one of those pranayama techniques which is highly beneficial for people suffering from anxiety or panic attack. This practice of Ujjayi leaves a profoundly relaxing effect at the psychic level the deeper level of our being. For this reason, Ujjayi is one of the most useful of all the Pranayama practices in Yoga therapy. Practice of Ujjayi also has an effect on Carotid Sinuses in the region of the throat. Carotid sinuses regulate blood pressure in the arteries. These sinuses control blood pressure through feedback mechanisms. Once Ujjayi pranayama is performed is exerts a mild pressure on these sinuses which in turn send a message to the brain to lower the blood pressure. Therefore it is a highly recommended practice for people suffering from high blood pressure, stress and anxiety. Heating Pranayama (Kapalbhati and Bhastrika) There is a number of heating pranayama techniques in Hatha Yoga which activate, vitalize and distribute prana in the body. By nature, this activating group of pranayama techniques are highly vitalizing and energizing. Kapalbhati Pranayama (Frontal brain cleansing pranayama) Kapalbhati Pranayama Technique The technique of Kapalbhati pranayama is performed by reversing the normal breathing cycle. By making inhalation passive and exhalation active. It initiates action by activating the vertical movements of the diaphragm in the body. During the practice, exhalation is forced out of the body by contraction of abdominal muscles and upward movement of the diaphragm followed by subsequent passive inhalation and relaxation of abdominal muscles. Normally Kapalbhati pranayama is performed at the rhythm of each contraction per second. But later on with practice rhythm of the breath can also be increased. Benefits of Kapalbhati Pranayama This dynamic and activation pranayama alters the level of carbon dioxide and other chemicals, acids, and alkalis in the blood. This is an excellent technique to mobilize stagnant air in the lungs and expels high quality of carbon dioxide. Kapalbhati pranayama is also part of six cleansing techniques (shatkarma) in traditional Hatha Yoga. The intention of the pranayama is to cleanse the body, the nervous system and removing accumulated gases that build up in the upper part of the lungs. On the pranic level, the constant abdominal movements in the body activate Samana Vayu which is responsible for the better exchange of energy. This activation of Samana Vayu and upward movement of prana stimulates the higher centers of the brain. On the physical plane constant contraction and relaxation of the abdominal muscles resulting in an improved distribution of blood and other digestive fluids in the abdominal region. Hence helps in improving the functioning of the system. Bhastrika Pranayama (Bellow breath) Bhastrika belongs to the same category of heating or activating pranayama. Effect-wise, Bhastrika pranayama is physically and energetically more intense and demanding than Kapalbhati pranayama. It is called bellows breath because it activates metabolic and pranic fire (Agni) by initiating movements in the abdomen as similar to that of bellows. Bhastrika Pranayama Technique Technically it is quite similar to Kapalbhati pranayama. The only difference is here is that in Bhastrika both inhalation and exhalation are active and forceful whereas in Kapalbhati pranayama the only exhalation is active. In Bhastrika pranayama one requires control over the diaphragm. During this practice, it is very common that one may start feeling dizzy and feel hyperventilated. Therefore to do this pranayama effectively one has to gradually develop control over inhalation and needs to regulate it consciously to avoid dizziness. This entire practice should be performed in a relaxed state of body and mind. Benefits of Bhastrika Pranayama Practice of Bhastrika pranayama fans the digestive fire and massages all the internal organs of the body. During the process, there is an intense activity of the diaphragm and the lungs which result in a better-oxygenated supply of the blood to all the different areas of the body and brain especially. In Bhastrika most of the carbon dioxide is expelled out of the system as a result one is prepared to hold retention of the breath (kumbhaka) for a long period of time. In traditional Hatha and Kundalini Yoga, Bhastrika is often used to prepare one for longer Kumbhaka experiences. Bhastrika is an excellent practice for those who live a very sedentary life. It helps to activate the metabolic fire and purifying all the different Dhatus (7 different bodily constituents according to Ayurveda). According to the Yogic texts and Ayurveda, a formation of the three Doshas known as Vata (air), Pitta (bile) and Kapha (phlegm) can be managed and balanced by the practice of Bhastrika. One of the major causes of diseases according to both Hatha Yoga and Ayurveda is the blocking of Agni (fire). Through Bhastrika pranayama this blocking is removed and Manipura chakra is vitalized. Unblocking pranic flow from Manipura Chakra (solar plexus or Navel chakra) help activating and piecing of the Granthis (psychic knots) and awakening the Brahma Nadi, according to Kundalini Yoga. Cooling Pranayama (Sheetali or Sheetkari) There is a number of pranayama techniques which leave a cooling effect on the body. These cooling pranayamas have effects on the mouth and all the blood vessels located there. There are many blood vessels in the mouth and the tongue, these techniques of cooling pranayama directly cool down the body because blood carries heat in the body. Once mouth and tongue are cooled down then the circulation of cooler blood result in cooling down the rest of the body and especially the brain. Sheetali Pranayama Sheetali Pranayama Technique [caption id="attachment_8938" align="alignleft" width="200"] Sheetali Pranayama[/caption] Literally, Sheetali means cooling. In this technique of Sheetali pranayama breathing take place through the mouth by rolling the tongue from the sides. With the rolling of the tongue, a tube-like structure is created through which one inhales deeply and then at the end of inhalation one closes the mouth and exhales through the nose. This entire process is repeated a number of times with long, slow and deep full yogic breathing (incorporating three stages of breathing- abdominal, chest and clavicular breathing). For a better cooling effect, one should perform it for 10-15 times with a relaxed body, breath, and mind. Sheetkari Pranayama Sheetkari Pranayama Technique [caption id="attachment_8939" align="alignleft" width="200"] Sheetkari Pranayama[/caption] Sheetkari also means cooling breath, it is another variation of the cooling category of pranayamas. It is more convenient for people who cannot roll the tongue from the side. In the practice, lips are opened and teeth are exposed and then a long, slow and deep breath is taken through the mouth and at the end of inhalation lips are closed and exhalation happens through the nose. Once one inhales through the teeth, breath creates a hissing sound and results in cooling effects in the entire mouth region. Like Sheetali pranayama, Sheetkari can also be repeated for 10-15 times. Benefits of Sheetkari Pranayama Through these techniques a control is developed over temperature controlling mechanisms in the brain. These techniques are performed in Yoga Sadhana to cool down the excessive heat generated during the practices. This is excellent practice for those who have excessive Pitta activities. Regarding the benefits of this technique, it has been mentioned that one again control over sleep, lethargy, thirst, and hunger. These effects are possible because of cooling or lowering the body temperature which automatically activates Ida. With Ida activation, there is a natural effect on the mind to get internalized. And with the cooling of the body, there is a tendency to relax deeper and fall asleep. These practices which cool down the physical systems and activate Ida Nadi, are recommended for anger management, excessive anxiety, and insomnia. Rishikesh Yogis Yogshala offers Yoga Alliance accredited Yoga Teacher Training Certification Courses in Rishikesh. At Rishikesh Yogis, we believe yoga is a lifestyle. It is not a technique or a mere practice; it is how one can lead their life towards its betterment. Our yoga retreats and training sessions lead you to immerse yourself into the yogic lifestyle while dwelling in an ashram-style setting, alongside experienced and dedicated yogis. We have Internationally acclaimed award-winning world-class certified yoga trainers. Read More...

Science Behind Awakening Kundalini

by Sushant Pandey 2 Likes

Kundalini is a source of life force/pranic energy/chi and consciousness which is supposed to be coiled at the base of the spine since the moment we were born. Symbolically it is represented as a serpent that is coiled 3 ½ times within us at the base of the spine. The three coils of kundalini indicate three Gunas that are Rajas, Sattva, and Tamas. The half coil represents transcendence. It stays with us until we die and then it gets back to its source, which is the supreme soul. With the help of yoga and spiritual practices, one can set the life force or the pranic energy free. When this energy is freed the life force arises from the base of the spine through all the energy points (7 chakras) and results in an ultimate state of consciousness. This whole process is called Kundalini Awakening. What is Kundalini Awakening in Simple Words According to Satguru, kundalini awakening is like lighting a bulb. He says, Muladhara chakra is a plug point and Sahasrar chakra is the light bulb. Rest other chakras are plugs that we have to plug into the plug point, to lighten the bulb. We need to be steady and calm to plug-in into the plug point. Yoga is the science that will make us able to plug-in to this uninterrupted source of power. In conclusion, Kundalini awakening is an act to flow the pranic energy from the Muladhara chakra to Sahasrara chakra, through the help of the other five chakras. What Do Kundalini Awakening Results Kundalini awakening brings a lot of changes in our body. The change starts from the base of our spine. Ones the kundalini starts to rise from the base of the spine, it purifies the mind soul and the body. It generates awareness and a sense of consciousness from within. It makes us calm and cool in every situation. It generates certain psychic powers within us that increase our will power and mind power. This awakening makes us more creative and stronger. Kundalini is a divine form of energy. We gain an attitude of accepting every aspect of life, whether positive or negative. We make wise choices and we understand things in a better way. The main motive to do kundalini awakening is self-realization, to know what we are and what we are capable of, how many powers do we have and how we are using them. The Science Behind Kundalini Awakening While meditation, we feel some powers. These powers are some electromagnetic wave, we call them an aura. These are spiritual and cosmic powers that we feel during any spiritual practice. Due to certain spiritual practices, this energy/ aura creates some vibrations at the base of the spine where kundalini exists. This leads to the awakening of Kundalini. Kundalini Awakening Stages The process of awakening the Kundalini is in 4 stages. The stages are Awakening stage (Arambha): In the first stage the Brahma knot is opened. This knot is the seal in base chakra that is very close to kundalini, therefore, it is important to open Brahma knot to open the kundalini and set it free. Cleansing stage (Ghata): The next seal in the way of kundalini is Vishnu knot, which is the lock of the heart chakra. Ones the Vishnu knot is opened, the kundalini is free it moves through the heart chakra to all the parts of the body for cleansing the negativity from our body. Absorption stage (Pacihaya): This is the stage when the cleansing is done. In this stage, the body absorbs the energies of kundalini and removes the negativity. The final stage ( Nishpatti): This is the stage when the knot of Ajana chakra(third eye chakra) is opened. Ones the kundalini reaches to this knot, it is one step away from the crown chakra. This is the stage when kundalini goes through the Ajana chakra to Crown chakra. Attaining these stages is not that easy as it seems. You will not gain the self-awareness that easily. You might face many distractions and problems in this whole journey. It will take time to do this whole process. Read More...

Solar Plexus: A Complete Guide for Beginners

by Sushant Pandey 4 Likes

The Solar Plexus is an assortment of two bales of nerves or ganglion that are inter-twined, and pass each other at the mid portion inside the abdomen. The Solar Plexus is situated at the center of torso, above the navel. It is a central location of nerves in the stomach area. Introduction to Solar Plexus The Solar Plexus also known more traditionally as ‘Coeliac (belly) Plexus’, got it’s new name due to its resemblance to the sun. It’s nerves assemble at the center, creating rays of nerves shining outward towards other parts of the body. Solar Plexus is also known as ‘Manipura’ in Sanskrit, whose third chakra energy gets mobilized when a person asserts himself or herself upon this world. Where is your solar plexus located? Solar Plexus is also known as celiac plexus, is a complex network of nerves located in the abdomen, where celiac stem, superior mesenteric artery, & renal arteries branch out of the abdominal aorta. It is at located at the back of stomach and the omental bursa, & in front of crura of diaphragm, at the level of first lumbar vertebra. It’s energy propels you to move forward in life, towards fulfilling your dreams and aims. According to Hindu manuscripts, the location of Solar Plexus is your third Chakra which is located just below the sternum (where your ribs connect to the front). You can imagine it as a beacon of light, which radiates from the center of your body. Key Elements of Solar Plexus Chakra The Solar Plexus or ‘Manipura’ is located in the upper portion of stomach, placed near your diaphragm. According to traditional structural counting of 7 chakras starting from lowest, this chakra is located on the third position. It is yellow in colour which changes to golden with higher & improved frequencies. It is symbolised with a circle having 10 petals with a downward-pointing triangle inscribed in it. It’s natural element is fire. Functions of Solar Plexus Chakra The psychology and behaviour related functions of Solar Plexus are- Expressing one’s will. Everyone wants to do something important in life. For this, they need strong willpower and firm determination. Only then will they be able to do it & achieve success in life. Improving one’s intellectual abilities. It helps a person by making him more vocal while speaking to others. Such a person is then able to speak in public, like in a group or in meeting or among friends. Improves accountability of mind. Solar Plexus helps the mind to classify different things differently. It also helps assess the positives and negatives of life in an effective way. Increases one’s personal power or mastering oneself by making you capable to control your way of thinking and emotions. It also helps you to overcome fear & take most suitable action in tough situations. Improves ability to give ideas, plan & implement them into reality. This enables one to rise to an occasion whenever needed in tough times. When one reaches high levels of Solar Plexus, it gives him/her wisdom and helps enlighten their path to success. It warms up one’s body and boosts his/her self-confidence and morale. This emboldens people to take quick and effective decisions in less time, and that too instantly. The prime function of Solar Plexus chakra is to give momentum to a person & make him move ahead in life fulfill one’s intentions & desires. It makes a person take a certain direction & act accordingly to reach goals. Signs that tell that your Solar Plexus is out of balance It becomes easier to make balance amidst your personal power and pleasant relations with others if your Solar Plexus is balanced. Contrary to that, an imbalanced Solar Plexus will undermine your self-image & social life. An imbalanced Solar Plexus (third chakra) will result in- Trying to completely control other people and the surrounding environment around you. It might also result in losing control over self & colleagues due to deficiency of chakra energy, resulting in feeling helpless & irresponsible. Getting possessed with small facts & filtering life through positives and negatives; while becoming unable to view the complete picture. Becoming manipulative by trying to unscrupulously control other people and situations for self-advantage. Wrongly misusing one’s own power. How to tell that your Solar Plexus is blocked? People getting criticised and rejected while at work or play results in their Solar Plexus getting blocked. Let me describe this further in detail- People having weak Solar Plexus chakra always think & see themselves as victims who suffer at the hands of others. May it be their friends, colleagues, bosses or even relatives. Such people always think of themselves as helpless and lowly. They walk gloomily with their head and shoulders hung down, due to receiving poor treatment, having lower expectations & aspirations. They remain & act shyly, and hardly take up any leadership roles. But they act cynically to put others down & show them in bad light. Continuous absence of self-confidence & self-respect wears away their resolution to try and do any meaningful thing/s in life. Due to this, they start settling for a dull and frustrating life & other experiences. This is a symptom of weakened or blocked Solar Plexus. People with lower or blocked Solar Plexus also start feeling inadequate and try to overcompensate other dramatically even for small things. This fake show of bravery & self-promotion is seen as arrogance by others, and crashes out easily. This may further lead to less-confidence, loneliness, severe depression, feeling of friendlessness, and more over-compensating behaviour. A closed Solar Plexus chakra can itself lead to psychological problems for a person. People having a healthy Solar Plexus do not brag about their achievements. Instead, they let their action and result speak for them. They are confident and kind, yet determined and calm; and are liked by one and all. A blocked Solar Plexus may also result in physical problems related to one’s body. Due to it’s location at the center of the body, digestive problems like in-digestion, gas, diabetes, nausea, ulcers, celiac’s disease and liver problems happen due to Solar Plexus chakra getting blocked. So it should be taken care of. When Solar Plexus get blocked, there might be additional energy present in it, which may lead to over-eating & over-indulgence in food and drinks by a person. Such a person also becomes lazy & intolerant. On the other hand, shortage of energy in Solar Plexus may result in reduced body weight and loss of focus. A person with blocked Solar Plexus will struggle to know himself & what he really wants to have or do. A blocked or ‘out of balance’ Solar Plexus chakra makes a person unable to define his or her aim and direction. As a result, s/he starts postponing major decisions of life, especially those related to self & one’s own family. How to open/unblock & balance your Solar Plexus Chakra There are certain advantages to focus on Solar Plexus chakra as it helps you create a positive self-image, take responsibility-based decisions, & understand and act accordingly as to what you want in life. It also helps you to find & make good relationships, get better job-satisfaction, broaden up your social life, and boost confidence. It will also enable your spiritual growth, improve digestion & bring your focus on ‘purpose of life’. In one line- “It will ensure that your use your time constructively to create a better & prosperous future.” Now let’s discuss four different points that will help to unblock & open your Solar Plexus chakra- Use chakra stones & jewellery for healing- You will be surprised to know that there are various stones that are used for chakra-healing. They are being used since ancient times for various purposes. Different stones are allocated for each chakra. Some of the most frequently used stones for Solar Plexus are: Amber: Yellow in colour, this stone symbolises with solar plexus chakra which also is marked yellow. This stone is linked with confidence and clarity of mind. It is also used for good decision-making. Citrine: A yellow crystal stone which looks pale but is called ‘success stone’. It is useful in journey undertaken for work & personal empowerment. It is also used to promote self-esteem. Yellow Tourmaline: Another bright & striking yellow crystal stone which is used for treating solar plexus. It is also known in the market as ‘detox stone’, and is used to get rid of negative mentality. 2. Consume Solar Plexus chakra food & follow similar diet- Just like the kind of food you take & the diet you follow, impacts your health; similarly they also impact the 7 major chakras of your body. The best way to improve your chakras is by making small changes to your diet for different chakras. Here we will discuss some specific chakra foods that will open-up 7 balance your Solar Plexus chakra: Yellow Pepper: As you know that yellow is the colour of solar plexus, so adding yellow pepper to your routine diet is just the right thing. Corn: It is another bright yellow food which enhances your solar plexus chakra and gives an extra boost to your wellbeing. It is one of the best food for beginners. Complex Carbohydrates: Complex carbohydrates are much needed to keep you steady & provide you with a sustained source of energy. Some of the foods that carry them are- brown bread, brown rice & wholegrain cereals. Chamomile Tea: Though chamomile tea is not a food but a drink (beverage), it is highly recommended for consumption to treat blocked solar plexus. It is also used to treat unstable stomach. Solar Plexus based meditation & Yoga poses- Though meditation is used to improve focus and calm down one’s mind, it is also used to balance Solar Plexus chakra. It is considered as one of the easier ways for beginners to unblock their solar plexus. This can be done by doing deep breathing for several minutes. Once you are relaxed & focused, you can move to visualization stage to access the solar plexus chakra. Following are the steps for deep breathing:- Focus your attention to the upper abdomen where solar plexus chakra is located. Visualize a sphere of shining yellow light at the center of your upper abdomen, and slowly aim at making the energy-source broader & brighter. Imagine that the sphere is rotating clockwise as it increases in size, and feel that area growing warmer and making you more relaxed while you do it. After 4 to 5 minutes, let this energy disperse all through your body. Now take some deep breaths slowly and open your eyes. You can also do some yoga poses every day after doing this kind of meditation to realign and unblock your solar plexus. Some of the yoga poses used to open solar plexus chakra are- plank pose, mountain pose, bow pose, child pose, warrior pose 1 and boat pose. Practising Solar Plexus Chakra Assertions/Self-proclamations- Most of these assertions are done to help boost your self-esteem. Going by that, doing any self-proclamation will help reduce blockage of your solar plexus. These will also help tackle your low-confidence & lack of purpose. “My persona has confidence & peace.” “I’m full of self-respect & will become better with every passing day.” “There is no need for me to control everything in my life.” “I’m full of power & comfortable with it.” “I’m full of motivation so that I can follow my aim of life.” “I have relieved myself from all past negative experiences.” “I’m capable, full of ambitions, and ready to fulfill my dreams.” “I know my capabilities, my worth and how good I am.” “I have forgiven myself for my past mistakes, & I have learnt my lessons from them.” “Now I will work on ‘how to control & respond to’ different people & different situations.” While speaking out self-assertions, put your hand on the body over your solar plexus area to feel them all. Conclusion In all, focusing on your solar plexus, understanding it’s functions & acting accordingly will improve your body’s overall functionality. Working on it to unblock and/or open it will improve your physical and mental abilities & make you feel more efficient and well-balanced. It will also improve your decision-taking ability and taking up challenging tasks and responsibilities. Not just that, it will also help in developing your leadership qualities & make you an inspirational person for others. In one line, it will evolve you and make you a better variant of self. Read More...

What is Pratyahara

by Sushant Pandey 1 Likes

Pratyahara is mentioned in Patanjali Yoga Sutra (one of the most powerful, authentic and spiritual texts available on yoga.) as the fifth Limb of eight Limbs yoga system of this text. The inner journey starts and Before Pratyahara, body is aligning and making its own fitness for the real meditative states. Bodily fitness and the meditative states has a link through Pratyahara. It is only after Pratyahara, the inner journey starts thereafter understanding self starts understanding the self happens through Pratyahara. Understanding Pratyahara Through Desire Lets understand this way. We all have desires and we want to fulfill them. Desire is nothing but to connect to a certain kind of energy in the outside world to fulfill ourselves. When you are done with one Desire, you have another desire waiting on the way. Fulfilling different kinds of desires, doing different kinds of work and feel attracted towards the outside world is the normal human tendency. when we start practicing yoga by following Yama, Niyama, Asana, Pranayam we would understand and realise that all our journey, our wantings, desires and cravings in the outside world has no meaning. What we are searching outside is already there within us. When we understand that something better, more meaningful, divine and the centre of ourselves lies within us suggests we are already in this phase. Inner Journey In Yoga Sadhana From Pratyahara, the journey of the inner world starts. After which 3 more limbs are mentioned and are termed as 1-Dharna, 2-Dhyan, 3-Samadhi. This is also called Rajyoga. Rajyog is a combination of three limbs. Dharna, dhyan and samadhi, which takes us in ourselves. if we don’t go through Pratyahara, dharna, dhyan and samadhi, these three limbs also doesn't work. I don't think it is you don't want to get into the Pratyahara. Pratihara is just a transition period. Also when you have a strong craving, to know yourself, to know the truth and to realise yourself, Pratyahara has already taken place because some of your energies have moved inwards.This is the reason you have been trying to understand yourself. This powerful craving happens when the energies start to move inwards.This is Pratyaharaa. Energy is one. It can be moved outwards or inwards. When it starts moving inward, you have less attraction in the outside world.The energy is moving less outside and inside and that is why when it happens. So knowing the self is only through Pratyahara. knowing the self means you take energy from the outside world and move towards your inside world. When it starts moving in your inner world, it is the journey of meditation. The journey to be close to our own selves starts. Where the conversion of the flow of energy from the outside world to the inside world happens is called Pratyahara. Pratyahara means most of your energy starts moving in your inner self and stops moving in the outside world and when all this energy starts moving into the innerself you go ,into the state of meditation. And when I talk about the movement of energy from the outside world towards inner world for a long period of time, it becomes the permanent state. It's the permanent state where your body energies are now bent inwards and you know now that there is also some inner world exists. Because you have been practicing it and thinking about it for a long time, your energy is now molded in a way that it flows inside and inwards and this permanent moulded state leads to the state of meditation. Conclusion Pratyahara is the molding of the energies which were previously flowing outside and now molded and flowing inside.The turning of the energies and the changing of direction is called Pratyahara In this evolution, all people are moving towards liberation and whosoever takes the path to self has to undergo Pratyahara. People who take meditation as a play and a recreational activity have no idea about Pratyahara and that is why these people even after a long time of meditation practice cannot succeed because meditation has to go through Pratyahara, knowingly or unknowingly. For the Pratyahara to take place, your will power to understand yourself and be close to yourself plays an important role. We now know that Pratyahara is more of a mental phase rather than a physical phase Read More...

Prana Mudra

by Sushant Pandey 1 Likes

Prana Mudra is a hand gesture which means a spirit of life. You need to maintain a balance in all energies, and Prana holds significant importance. It is an asana or mudra which does not require an exact time to perform. However, it is optional to perform this asana in privacy. It is better to perform it in a quiet room to awaken our senses. Prana Mudra is basic hand gesture of ancient Indian Vedic Culture that helps us to turn on the inner inactive energy of your body. Below here is a technique to performing steps, benefits, and precautions of Prana Mudra. What is Science Behind Prana Mudra? The human body is a combination of five main elements that include air, fire, space, earth, and water. As long as these elements are in balance, you will enjoy a disease-free and a healthy life. Prana Mudra is a hand gesture that is a part of yoga exercise. This mudra aims to activate the most inactive parts of your body. Our fingers are like wires of electric current. When we perform Prana Mudra, one or more than one fingers come in contact with our thumb. This hand gesture gives rise to inner body electric current. The life energy starts flowing through this circuit. It will balance all five essential elements as represented by fingers. Prana Mudra- A Mudra of Energy: Prana is defined as the energy of life. Prana Vayu is essential that helps to excite root chakra. This root chakra produces vibration and heat in the body, which energize an individual. Thus in this way, it stimulates the entire body and thus awakens each organ. Prana Mudra relates with a special link to your heart and soul. Along with this, Prana Hand Mudra is a widely practiced form of mudra to treat diseases. Prana Mudra is a part of yoga and meditation that helps you to control energy flow and unblock specific chakras. They are a standard part of yoga activities. Some people refer to Prana Mudra as a disease healing mudra. According to old medical consideration of India, Prana Mudra is basically a way to introduce Kapha and reduces Pitta Dosha. Both Pitta Dosha and Kapha are bio elements present in a human body. Read Also About Gyan Mudra Steps to perform Prana Mudra: According to the philosophy of yoga, our hands and fingers are considered to have much power to heal. Moreover, Prana Mudra is to improve people from specific digestive and liver issues. Perform Prana Mudra with the help of both hands Tips of little and ring finger are to join with lean of thumb. Rest of all fingers are to be in an extended position and keep them straight. Strengthen your spine, head, and back in an aligned position. Prana Mudra alters energy level of an individual and thus makes you fit in conscious breathing. While performing Prana Mudra, you need to make a profound and regular breath. Breath in and out at the same time duration While performing Prana Mudra a person can chant “so” while inhaling and “hum” on exhale. Initially, it is difficult to chant and breathe simultaneously, but with practice, you can be perfect. Perform inhale and exhale twenty to thirty times at once. Now pay attention to your mind. You will feel as if your body is floating in a particular situation. Many people even experience immediate results of Prana Mudra. Duration of Prana Mudra: Perform Prana Mudra for at least thirty minutes in your regular practice. It will bring you maximum benefits. The Technique of Prana Mudra: This Mudra works on the principle of victorious breathing. Thus victorious breath means this mudra brings in a camp of attentiveness. The performers experience divine peace and thus help you to broaden the mind. Performance of Prana mudra has introduced native beliefs in each individual. You can perform this mudra in various poses: Padmasana, Vajrasana, and Siddhasana Yoga. Other Names of Prana Mudra: Pran Mudra Kapha-Kaarak Mudra Pitta-Nashak Mudra Life Energy Mudra Energizing hand Yoga Prana Mudra reduces excessive heat from the body, and thus it sorts digestion related problems. Also, an increase in Kapha leads to excess energy, immunity, and strength. Precautions of Prana Mudra: Do not practice Prana Mudra when you suffer from rhinorrhea, cold, and cough. Do not perform this mudra if you have issues with the back. Be careful while performing Prana Mudra. It would help if you learned it properly. Do not press tips of your fingers very firmly. They need the gentle press. Perform Prana Mudra in Padmasana pose to have maximum benefits. It is a complementary therapy, not permanent or alternative medical treatment. Breastfeeding mothers should practise this mudra only after consulting a yoga expert. Benefits of Prana Mudra As per research in ancient times, Prana Mudra is an essential part of an individual lifestyle. It is not an alternative to medical problems but brings maximum benefits to cure physical, mental, and spiritual issues. Physical Benefits: Prana Mudra helps you to overcome chronic fatigue, exhaustion, and endurance. It strengthens your immune system that improves disease-fighting capacity. Prana Mudra improves the metabolism of your body that even aids the digestion process. It helps the body to extract specific essential vitamins and nutrients from the food that you eat. When you are fasting, practicing Prana Mudra helps to maintain energy level. It helps in improving painful sensation, muscle spasm, and weakness from legs. It improves blood circulation in the body of an individual. It is good to get rid of dry eyes, eyesight weakness, and water discharge from the eyes. Older adults, who find it challenging to perform yoga, can practice this natural hand gesture. Mental Health Benefits: Prana Mudra is best to get rid of negative feelings like fear, tension, nervousness, anger, and anxiety. It is to replace them all with self-confidence, mental clarity, inner stability, faith, joy, zeal, and happiness. Spiritual Benefits: It improves concentration, and thus, it brings a better meditation experience. With regular practice of Prana Mudra, you will feel a vibration in your body. Hence, when you practice Prana Mudra during the meditation process, it will keep up your meditation experience and spiritual awakening. Other Benefits of Prana Mudra: Prana Mudra assists in eliminating deficiencies of vitamins A, B, D, C, E, and K. It improves the regulatory power of your mind, which helps to tackle with unregulated habits. Prana Mudra decreases nervousness and improves self-confidence. Life Mudra assists you to get rid of chronic diseases and general weakness. Also, it helps us to manage emotions like anger, tension, tetchiness, pride, envy, delight, etc. Prana Mudra for Eye: You can perform Prana Mudra for eye related problems also. However, people who have low vision should carry Prana Mudra for every 15 to 30 minutes. It helps increase eyesight, especially if you wear specs. Prana Mudra for Healing: Prana Mudra is an essential gesture for healing. It boosts up your energy level.. Also, it helps in recovering the circulation of Prana Shakti in your body. You may try to perform it to improve circulation of energy level in the body. When your body runs out of energy, you can perform this Mudra. It would boost up the energy level and make you feel lighter. Prana Mudra Yoga: Prana Mudra is a part of yoga accompanied by padmasana. Most people call it "Mudra of life" as it is a very important life force. Your life gets empowered from inside out by Prana Mudra. Restoration of energy reserves take place by Prana Mudra. Muscular pains and aches get reduce with the help of Prana Mudra Yoga. You can perform this mudra either by sitting or walking. Read More...

Gyan Mudra

by Sushant Pandey 2 Likes

In this busy lifestyle, you need to ensure yourself with relaxation and stress-free days. Your body is like a mini world. Principal constituents of this mini world are five elements, including Air, Fire, Ether, Water, and Earth. However, when there is some disturbance in the balance between all these elements, it might lead to an imbalanced mind. It might cause severe problems in our body. Well, you can restore your body with physical postures. These postures draw your attention to bring awareness to your mind and body. You can stop the development of negative emotions and develop full knowledge mind with Gyan Mudra. Gyan Mudra- A Mudra of Knowledge: Also known as Chin Mudra, is used to perform meditation. It has been one among the essential mudras to improve your mental and physical health. Here Chin means consciousness according to Sanskrit. Mudra defines for gestures or a seal. It is a calming and spiritual awakening of your inner self. It helps stimulating air elements in your body. Thus it will automatically increase your memory power, pituitary gland production, and improves the nervous system. Gyan Mudra is a standard way to increase your mental concentration and to build spiritual power. Therefore it sharpens your brain. When you perform Chin Mudra regularly, you can control your emotions on stress, anger, depression, and anxiety. How You Can Perform Gyan Mudra Gyan Mudra is a powerful mudra that has been under consideration from thousands of years. It is a skill by thousands of yogis to bring quiet, peace, and spiritual progress. It relates humans with planet Jupiter. It has a large and diverse health profit, thus making it most skilful mudra among all. It is a Mudra of Knowledge. Thus it is like an open edition of self. It is a way to teach you lessons throughout life, along with knowledge. It is superior to all other once you speak to someone. It is prime mudra among all finger mudras. The additional name of Gyan Mudra is Vayu-Vardhak Mudra and Dhyan Mudra. It will assign you a step by step direction to perform Gyan Mudra. Its curative properties, fitness benefits, and other difference of Gyan Mudra. Ideal Time: It can be performed at any time of your day. It is better to perform it early in the morning. Duration: It takes thirty to forty-five minutes to perform Gyan Mudra. Also, you can perform it in three parts of fifteen minutes each. Steps to Perform: It is best to perform Gyan Mudra together with meditation asanas. Several measures to consider before acting this gesture are: Sit down in a meditative pose. It can be Easy, Lotus, or Diamond pose. Also, you can perform Gyan Mudra while standing in a Mountain Pose. Make sure you have a straight back while in a pose and head must be seized up high. Now relax down your hands on knees and palms must be opposite upwards. Now touch on the tip of your index finger with the advice of your thumb. Rest of the three fingers are to be held straight and stretched. These must be parallel to each other. Conduct Gyan Mudra with both hands. Now shut off eyes and further concentrate on your breath. If you want to better efficient results, then chant word Om with every exhale. Role of Fingers in Gyan Mudra Once you bring fingers in position, it defines to carry a balance in your life. Gyan Mudra is believed to possess electromagnetic currents inside the human body. Thus the union of fingers with thumb have a more significant effect on your body. As Mudras initiate currents in the human body, it conducts a balance in your body. This union of fingers brings an outcome in us. Index Finger: Air- It represents expansion, wisdom, and openness to change. Little finger: Water- It defines the power of an individual to relate and communicate. Thumb: Fire-It defines for ego or individual. Ring: Earth- It defines physical grace, health, vitality, and beauty. Middle: Aakash- It considers the conversion of emotion to patience and devotion. Variations of Gyan Mudra: Abhaya Gyan Mudra: To develop the virtue of fearlessness Vairagya Mudra: To lead a detachment of your mind from worldly things. Chin Mudra: To remind practitioner hid goal of yoga. Chinmaya Mudra: To create awareness of breath and prana energy flow. Purna Gyan Mudra: To obtain complete knowledge about all matters. Vayu-Vardhak Mudra: To build and revitalize tissues and increase vitality and endurance. Precautions: Your back must be straight, and your head and chest must be held up high. Your hands must rest on knees with palms facing upwards. Three fingers except the thumb and index finger must be adequately stretched. Benefits of Gyan Mudra Therapeutic benefits of Gyan Mudra: The primary therapeutic use of Gyan Mudra is that it increases the Vayu element. Air is an essential element according to Ayurvedic Vata Dosha. As Gyan Mudra affects Air, then this mudra is known as Vayu-Cardhak Mudra. According to research in past times, it has many therapeutic benefits in curing many health problems, especially for relieving a person from stress. This mudra is especially to cure Vata deficiency and heal diseases due to it. Impacts of Vayu-Vardhak Mudra: It primarily improves air element in your body. Also, it increases the functioning of the brain. The practice of Vayu Mudra is to stimulate the brain and nervous system to improve strength. It improves movements of inner body impulses. It strengthens muscles in your body and improves pituitary gland functioning. It functions vocal cords, heart, renders skin and mucous membranes to dry. Additional Benefits: To promote the flow of prana Addresses sleeping disorders Improves focus Relieves and prevents stress and anger Cures indigestion Enhances memory power Promotes a sense of balance It is convenient to solve the following problems: Dullness of mind Recklessness Lack of enthusiasm Loss of memory Drowsiness, mental retardation, and lethargy Neuropathy and Alzheimer’s disease It improves muscular disorders. Gyan Mudra- A suppleness for mind It is an ordinary way used by yoga practices and depicted by sages. It is acknowledged as a Seal of comprehension to inspire knowledge and authority to understand. It is a hand gesture used to relax your brain and thus the direct flow of energy of your body. In the first term, Gyan Mudra is a work out of your mind as a baby pose, chair pose, or crow pose. It is to bring flexibility in exercising a body. Read More...

Hridayakasha Dharana

by Sushant Pandey 1 Likes

In Sanskrit hridaya means heart and akasha means space. Therefore Hridayakasha Dharana is translated as a technique to focus or concentrate on the heart space. Here from the point of view of the practice, space also represents field and Dharana is a stage of meditation where intensive attuning of awareness takes place. This technique of Hridayakasha Dharana is a process of getting our awareness attuned to the field of emotions and deeper emotional impressions. You may find this practice simple and easy, or you may find it complex and difficult. It all depends on the intensity of feeling you are able to generate, because this particular dharana deals with intensity of feeling. While doing this practice makes sure that the intensity of feeling does not alter your mental perception. In this type of meditation it is very easy to feel totally depressed or totally elated. Therefore it is highly recommended that this technique of Hridayakasha Dharana should be practiced under the supervision of a qualified teacher. The psychotherapeutic aspect of meditation is actually a form of hridayakasha dharana because many impressions which are suppressed and blocked are allowed to surface. There are certain stages of the practice which are of immense psychotherapeutic significance and benefits. This Dharana practice deals directly with one’s feelings and emotions. Focus here is to generate the feelings or emotions to their full intensity and witnessing the manifestations in Hridayakasha. When one feels swelling of emotions; avoid trying to control it; try to witness the reactions and associations with a specific feeling or emotion. Focus is to develop the awareness and experience of the feelings without moving into analysis of the feelings. During the practice through guided instructions practitioners are guided to intensify and then witness their feelings. Key points of the practice are to access, acknowledge, and witness the association with the existing or created feelings in the moment in meditative state. In this process of Dharana there is active engagement with the spectrum of feelings and at the same time practice of witnessing awareness of inner reactions/experiences. Any effort to suppress the feelings is discouraged rather through systematic guidance practitioners are trained to even witness their most challenging emotions and feeling with control. Following are the key stages of Hridayakasha Dharana Existing Feeling and Flame In this particular stage one is guided to acknowledge one’s existing Anxiety, mood, happiness, excitement, contentment, peace, silence etc. or whatever is present at this moment. Behind the existing feeling see the flame or point of light symbolizing the seat of the soul. Identify with that seat or image of the flame as your being which is eternal and permanent amidst changes. Colour of the Feeling Focus to see the spontaneous colour being manifesting at the time of observing the feeling. Mainly keep the awareness in Hridayakasha (Heart Space) while watching the feeling and see the space saturated with any spontaneous colour at that time. Join Our 10 Day Yoga Meditation Retreat Program in Rishikesh Creating the Feeling In this stage you create one feeling and then intensify that experience. It prepares the awareness to deal with the reaction or intensity of the feeling. The reactions produced sometimes may associate with completely different experience and might take another form of feeling. Therefore one is constantly guided to watch the expressions with detached awareness. These reactions are part of memory activation. Memory Enacting In this particular stage we bring out the older memories which had impressions created in childhood. During the stage we dissect and then watch the spectrum of associations with a particular event, person, situation, place and experience. While going through the stage we watch the child and its association and reactions with all these situations and consequent impact on him/her and secondly how that it associated at present in Hridayakasha i.e. the present repercussions. This stage helps in resolving the impressions (samskara) associated with one’s experiences of childhood. While observing the past memories from childhood one is advised to visit one’s past as a visitor. As a detached visitor one observes all the details relating to experiences of one’s childhood but without analytical judgement. And if certain emotions or feelings relating to one’s past are experienced during that moment then one is encouraged to acknowledge the presence of reactive impressions with non-reactive awarenes Read More...

Setu Bandhasana Pose Steps and Benefits

by Sushant Pandey 6 Likes

Setu Bandhasana is a pose in which the body is inversely bent in a U- position or bridge position. Setu is a Sanskrit word meaning ‘bridge’ and Bandha meaning ‘bind’. Setu bandhasana should only be practiced with empty bowel and stomach and therefore preferred in the mornings. You can also practice it in the evening, just make sure you have had your food 5-6 hours earlier. The science behind the Setu Bandhasana (Bridge Pose) In this asana or pose your heart, chest, and shoulders get a really good stretch along with your neck and lower abdomen and thighs. In this asana, as you lift your torso, your heart is placed above your mind, which is considered to be a good inversion. It gives you various benefits, especially targeting your psychological health while relieving your anxiety, stress, headaches and helping with your depression. While performing this pose, your chest opens up which provides a great advantage for people with asthma. It is a great asana for people who spend a major chunk of their day in front of the computers. Step- by- step Guide Setu Bandhasana Lie down flat on your back on a hard surface, preferably on a mat. Bend your knees and make sure to place your legs hip-width apart. Put your hands beside you with the palm facing downwards. Putting the pressure on the floor through your hands, lift your back. Lift such that your chin is touching your chest, without any movement or effort. Inhale and lift your torso is little up. Make sure your knees and ankles are aligned in a straight line. Your thighs should be parallel to the floor. Hold on to your breath for a few seconds and release. Repeat the process a few times. Tips for Beginners While trying out the pose for setu bandha, make sure you don’t stretch your roll your the top of your shoulders out or away from your ears as it may overstretch your neck causing soreness. Also, make sure your buttocks are firm while you are in the bridge pose. When you are not putting your conscious towards the pose, the point of doing this asana might be pointless as there will be no stretch in the lower back or back. Setu Bandhasana( Bridge Pose) Benefits It helps in improving your digestion. It helps in calming down your brain, reducing anxiety and stress. It helps in strengthening your back muscles. It helps in pumping more air to your lungs and improves the overall performance of the body. It is very helpful in high blood pressure and asthma. It is a really good daily stretch for your neck, back, and legs. It helps in soothing the symptoms of menopause. Setu Bandhasana Precautions Make sure to practice this pose on an empty stomach for efficient results. Avoid practicing this asana in a back injury. Don’t over roll or stretch away from your shoulders from your ears to avoid neck soreness or sprain. Do not turn your head right or left when you are in the pose. Be careful while practicing this asana if you are suffering from knee pain. Try to practice this asana under some professional guidance when performing for the first time. Contraindications Do not practice this asana if you have a neck injury. People with severe migraines should avoid this pose. People with a weak stomach or intestine should avoid this pose as maximum pressure is put on the internal organs. Conclusion In all, it is a pose that can be practiced by everyone by making sure there is professional guidance in the initial stages. Bridge pose is an easy intervention for the body but you have to be careful to make sure you don’t get a sprain in your neck. If you are trying this at your home make sure to check out different videos and articles just to add up to your information while practicing the setu bandhasana. Plenty of information can be found out there regarding this topic. Also, it is a feasible option for a healthy lifestyle as this can be done in the comfort of your home and provides various benefits for your mind and body. Read More...

Samakonasana or Straight Angle Pose

by Rishikesh Yogis 1 Likes

Samakonasana or the center split pose is the straight angle pose and is said to be one of the most effective poses of yoga. This pose is great when it comes to flexibility in your leg joints, ankle, back, lower back, etc. Along with your back, it is a great posture for your hamstring, hip bones, and the side hip bones. Along with stretching out your most tense muscles, it will provide you with a good productive state of mind throughout the day. This asana surely requires a little bit of patience and effort but is a great practice when considered in the long run for your physical as well as mental health. With the busy days and stuffed schedule we usually don’t realize the importance of stretching out our bodies and releasing the tension from the same. Samakonasana is a simple asana which requires least effort when practiced religiously and maximum benefit. Importance of Samakonasana in Daily Life It is a great posture for a daily dose of revitalization and rejuvenation. Along with stretching out your muscles, it helps to make them more flexible which in turn improves the workability of your muscles. Helps in increasing the blood circulation in the lower abdomen is usually not an area we give much attention to but holds an important aspect. It helps in providing good stability along with improving your psychological health. Step-by-Step Guide Sit on a hard surface with your back straight. The surface should be firm enough to support you and hold your posture when you will split your legs. Sit with both your legs straight and start to breathe in and out slowly. Breathing in and out will help to relax your muscles and will help your body to go into more intense positions. Slowly, start to separate your legs towards either side. Don’t stretch beyond your capacity. Split your legs till they are perfectly straight on either side and keep breathing in and out while holding the posture. Repeat this process a few times. Benefits of Samakonasana Inner thigh muscles or hamstring are stimulated through this pose, which helps in toning your inner thigh as well. Very effective in reducing pain in the hip joints as it stretches your hip muscles, groin, etc. Very good posture for the children in their growing age as it provides good flexibility and stretches your body to its optimum. Blood circulation is increased in your lower belly is improved. A very good posture for better functioning of your lower abdomen which in turn helps in better digestion. Very useful pose in the strengthening of your hip joints, lower back joints, etc. People suffering from neck pain can practice this asana regularly for relief. This pose helps relief from stress and provides good mental health. It helps to give a nice boost of hormones to the body. Samakonasana Precautions This asana should be practiced with an empty stomach or 5-6 hours after you have taken your meal. People with severe back pain or injury should avoid this asana. People with leg problems should practice this asana under professional guidance. Contraindications In case of any severe injury or surgery, you should let your instructor know about the problem and should practice this asana only under professional guidance. People having a slip disc problem should avoid this posture. Pregnant women should particularly avoid this posture. Conclusion To sum it all up, Samakonasana is a typical posture but can be mastered with regular practice and patience.Make sure you are not exceeding your capacity while stretching your legs. There are several benefits to this single posture which makes this asana unique. It is a great posture for daily stress-relieving and gaining a balanced spectrum. It can be easily performed in the comfort of your house but will require a bit of professional guidance especially when you are a beginner. There is plenty of matter and guidance available on the internet regarding this posture in the form of articles or videos. Read More...

Kapalbhati Pranayama Steps and Benefits

by Sushant Pandey 4 Likes

Kapalbhati is a practice which can help you to refresh, reset and rejuvenate in your daily life. The word Kapal is a Sanskrit word meaning ‘forehead’ and bhati meaning ‘shining’. It is a hustle to keep yourself and your brain sane in today’s messy and fast-paced world. It is just not the stress from work that makes us burned out but the smallest things in life such as choosing what to wear, or making a right and healthy eating choices on a daily basis. Kapalbhati helps you to increase your intellect by focusing on your breath. It helps to clean the foggy brain and helps it to be more calm and composed when it comes to making small but important decisions on a day to day basis. There is no better way to balance and fuel the trinities of life i.e. mind, body, and soul. Breathing exercises or have been an important part of ancient Indian culture in the form of yoga from the past 5,000, the oldest natural science. Importance of Kapalbhati in Daily Life: Stress and anxiety are the two terms that have dominated the major part of our daily life. Kapalbhati is the best form of rejuvenation when it comes to pressing the reset button on life. The regular practice of Kapalbhati helps your body to absorb more fresh air daily basis and helps to improve the blood circulation within the body. Good blood circulation, especially in your brain helps to focus more and perform better in your daily life. How to Perform Kapalbhati Pranayama Sit on a hard surface with your spine erect to start with the process of Kapalbhati pranayama. You can either sit in a sukhasana (your legs crossed), Virasana (your legs bend and your shins tucked in under your thighs or on a chair while performing this pranayama. Place your hands on your knees with the palms facing up or you can place your hands one over the other in your lap for higher focus. Inhale air with both the nostrils. Exhale the air with a little forceful action and again breathe in. You can put your hand on your lower abdomen to feel the air gushing out of the body. Repeat the process for 20 minutes. Benefits of Kapalbhati Regular practice of kapalbhati can help you in losing your body fat, especially the belly area. Good blood circulation helps to improve the metabolism of the body which fuels the reduction of fat in your body. Increases the supply of blood to various parts of the body, hence increasing the overall health and functioning of the body. It helps in improving your memory and concentration by energizing your brain cells with the consistent practice of pranayama. Kapalbhati is one of the best pranayamas when it comes to balancing your chakras. This pranayama is very helpful in improving the digestion of the body. It is a very good practice when it comes to relieving stress and anxiety. It can enhance the beauty of your skin by fueling your body with fresh air and increased blood circulation. It is a very good practice when it comes to relaxing and de-stressing your body daily basis. Kapalbhati Pranayama Precautions People suffering from abdomen ulcers should avoid doing Kapalbhati pranayama. This pranayama is a forceful breathing technique and requires a higher level of experience and therefore beginnings should begin with simple breathing techniques. Make sure you are not putting too much pressure while exhaling the air. If you feel dizzy while performing the practice, it is preferred to stop the practice until you feel better. Contraindication People with heart disease, hernia or severe condition regarding blood pressure should avoid doing kapalbhati pranayama. People who have gone through any recent abdomen surgery should practice it under professional guidance. Conclusion To conclude it all, Kapalbhati is a proven way of rejuvenating your body and getting rid of daily stress and anxiety. Our bodies need a daily escape towards relief and relaxation and having a daily dose of kapalbhati can significantly help you increase your concentration and improve your body functioning in your daily life. Though it is an advanced breathing technique but regular practice can help you to get better at it. It is a practice that can be easily practiced at home and a lot about this pranayama can be found on the internet as it is one of the best and most practiced pranayama of all due to its various benefits. Read More...

Ujjayi Breathing Guide

by Sushant Pandey 0 Likes

Ujjayi Pranayama or the ocean breath means to be victorious or to conquer. Ujjayi is a Sanskrit word meaning victory. Ujjayi Pranayama is a practice that can help get a sense of freedom from any restriction or bondage. In this pranayama, the pressure is applied at the back of your throat so while inhaling the air into your lungs a sound is created. This practice helps to keep your mind cool while making your body feel a sense of warmth and helps in balancing all the three doshas. Importance of Ujjayi Pranayama in Daily Life Due to the dominant presence of stress and pressure in our daily life, it has become quite hard to relax our bodies and provide our minds the right outlook. Ujjayi Pranayama is a practice that focuses to improve your mental health quality along with providing health benefits to your body such as better sleep, calm and composed mind, improved immune system, etc. Taking out even 10 minutes daily to practice Ujjayi Pranayama can help you significantly in terms of keeping your mind and body healthy. Ujjayi Pranayama Step by Step Guide: Sit on a hard surface and make sure to keep your spine erect. Take a few breaths to relax your body before entering into the Pranayama. Breathe in through your nostrils to fill the air in your lungs while applying a little pressure on your throat so that a sound is created. Your throat will be in a contracted position due to the application of pressure. Air does not have to touch the surface of your nostrils and therefore no pressure is applied to them. Hold your breath for a few seconds or depending on your capacity. Release it through your left nostril while pressing the right one with your fingers to close it. Repeat this for a few times. Constricting the Back of the Throat Ujjayi Pranayama requires constricting of the throat to let in the air into the lungs with a little pressure. In this process, you have to gently constrict the aperture or opening of the throat to make a hissing sound. No extreme pressure is needed while performing the pranayama. Relax your face, your throat, your jaw and start the practice with a few yogic breaths. Don’t get distracted and make sure to focus on your breath while performing the pranayama. It can be a little tricky for beginners and hence should be done under some form of guidance. Ujjayi Pranayama Benefits Practicing Ujjayi pranayama helps you sleep better as it helps to calm your body down. Help keep your mind cool and calm and hence provides clarity. This pranayama helps to practice a high level of concentration and increases your focus. It helps to provide relief in headaches and sinus infection. It is a very good practice for stammering children. Ujjayi pranayama when practiced regularly improves your mental and physical states of mind and body. It helps in improving your digestion. It is a very good practice to improve your immune system. Increases the energy levels of your body along with the stamina. Ujjayi Breathing Precautions Make sure to not put too much pressure on your throat while performing this pranayama. People with high blood pressure should perform it under professional guidance. Do this pranayama on empty stomach for best results. Ujjayi Breath Contraindications It should not be practiced by people with heart disease as a little pressure is applied while performing this pranayama. Not be practiced when people are suffering from severe migraine problems. Conclusion In all Ujjayi Pranayama holds several health benefits to it whether it is mental or physical. Putting the right amount of pressure on the throat can look a little tricky but can be achieved by practicing the pranayama consistently. There are a lot of guides present out there in the form of videos or articles regarding the practice of Ujjayi Pranayama. It is an easy practice and can be performed in the comfort of your home. Read More...

Savasana (Corpse Pose): Benefits and Precautions

by Sushant Pandey 2 Likes

Savasana is a pose that is used to rejuvenate or relax your body at the end of yoga sessions. Savasana is a Sanskrit word where sava means ‘corpse’ and asana is denoted to a ‘posture’ or ‘pose’. Though savasana is usually practiced at the end of yoga sessions to provide a complete sense of freshness to the body, it can also be practiced in the beginning or middle of the sessions to provide a better start or break. This pose is also known to revamp root chakra, Muladhara and helps us to be more stable and secure in life. To practice this pose, you have to lie down facing up with your hands on either side, relaxed. Place your legs a little apart from each other along with eyes shut and proceed with taking a long and deep breath. This pose is not only important for relaxing the body but gives you an actual sense of freshness and freedom just as the name says, savasana. Why Savasana is Hard to Perform Savasana or corpse pose might look very easy to perform but is not. People with great flexibility and good performance in yoga class finds it a lot harder to lie down and relax the body than to perform critical poses. It is never easy to tell your brain to relax, just like that. There are several researches out there supporting the fact of how difficult it has become to rest your body when your state of mind is constantly stuck in the hustle of life. Therefore, Savasana is a bliss that prepares your body to gradually adapt to the good and benefits of the poses and postures provided by yoga and help your body and mind to relax. Initially, it might look and feel difficult to just lie there and try to relax. Many of the times you will start feeling drowsy and sleepy while performing the pose. “Savasana is being aware of your surroundings, your state of mind while being completely relaxed.” Importance of Savasana in Daily Life Practicing yoga can change the way to proceed and dwell your life and to maintain that sacred relationship between you and yoga, savasana is performed before you enter the hustle of your life. Yoga is a practice that helps you to perform different breathing activities by putting pressure on your nervous system. Practicing to put pressure on your body in a hypothetical situation such as performing a normal activity will help you in real life to go through different situations in a very calm manner. Savasana helps you absorb the qualities provided by yoga in a very subtle manner before entering in the real, usual world. Step-by-Step Guide: How to Perform Savasana Pose Lie down on your back on a hard surface without any cushion or pillow, preferably floor. Close your eyes and place your hands a little far from your stomach with the palm facing up. Part your legs with a little distance between the two and feet relaxed so that they are making a 45-degree angle. Stay conscious of your surroundings but don’t get too distracted. Start breathing in and out involving all of your senses. Since the whole purpose is to rejuvenate, you don’t have to put much pressure on any part of the body. Repeat the breathing process for a couple of minutes after, before or in the middle of your yoga session to take a break and refresh. After completing the practice, slowly start to open your eyes and come back in your normal position. Now while performing Savasana you have to focus on your state of mind since the whole point of this practice is to increase concentration. Benefits of Savasana Pose Savasana helps reduce blood pressure by infusing more fresh air in your arteries and hence increasing the circulation pattern. Help reduce muscle tension extensively as you have to leave your body as relaxed as possible while performing this posture or asana. Helpful in decreasing anxiety levels by stimulating the root chakra, Muladhara and helping us in being more calm and grounded. “It is quite easy to get caught in the undesirable situations that life throws at you but dwelling on them can cause you to suffer from anxiety, stress, etc. Savasana helps you to relax and stay calm in such situations and proceed with a clear state of mind.” Increases productivity and energy levels by helping us attain a good state of mind. “Everyone is running behind being more productive and hustle more but nobody is putting much concern towards why there is a need to be more productive. Your body is naturally more productive when you are focused and clear in actions you perform and Savasana helps you build the foundation for such concentration.” it Improves focus, concentration, and memory. Savasana Pose Precautions Avoid moving your body while performing Savasana as it might disturb the practice and will fuel your distractions. Make sure to perform it on a hard, flat surface. Practice this in an environment that offers quiet and relaxing surroundings. Contraindications People with back pain should perform this practice with a pillow or cushion support under their knees. Your body should be warm while performing this practice. Try to practice it in a dark place or while covering your eyes as light may fuel as a distraction as well. People with neck pain should take the support of a pillow or cushion under their neck. Conclusion Savasana is not only the need of the body but the need of the hour too. We all tend to get too busy in our daily lives trying to be a better version of ourselves that we forget to take a break and rejuvenate. Our bodies tend to develop stress and results can be quite severe in extreme cases such as suffering from anxiety attacks or getting severely ill. Savasana is a simple solution to all the stress that we humans built inside our bodies. You don’t need to be an expert while doing this and can comfortably perform this practice in your house without any hustle. Read More...

Raja Yoga And Its Principles

by Rishikesh Yogis 1 Likes

योग: कर्मसु कौशलम्' is what Bhagavad Gita preaches as one starts to delve within the depths of yoga. Yoga has been a classical way of living since the beginning of time. Some say, it has been passed on by Adi nath to his disciples while some believe it was embedded deep into the traditional Indian vedic lifestyle. With various versions comes various symbolism and styles. While 'Yoga' itself means joining of the 'Atman' to the 'Parmatma', that is the amalgamation of one's self to the greatest being, goal remains the same despite the several interpretations. The vedic tradition denotes yoga as one of the six Hindu philosophical schools. The Bhagwat Gita has been specifically revolving around yoga as a way of existing on the path of dharma. The modern world however has come to relate yoga to 'Hatha' or the physical practices or asanas. With texts like Hatha Yoga Pradipika, yoga largely started revolving around self regulating practices. Texts like Patanjali Yoga Sutra came into existence much later which compiled not just physical practices but also internal assessments to reach the ultimate goal - Samadhi. But between these diversification, the term 'Raja Yoga' gained prominence. Beginning of Raja Yoga The first usage of Raja yoga can be traced back to Patanjali's Aphorisms or the yoga sutras. It later turned into a separate stream and found prominence in its culture. The retronym can be credited to the Modern Yogi Swami Vivekananda who found similarities between Patanjali's Yoga sutras and practices of Hatha yoga. He not only assimilated the two but also made it a practical entity which was entirely different from it's textual connotations. He believed that Samadhi wasn't just limited to tapas or just internal modifications. He wanted the world to change with the times but still be inclined towards their roots. He quoted_ "All the knowledge of God is confined to this or that book? How dare men call God infinite, and yet try to compress Him within the covers of a little book!" So to put his point forth he described the steps with which a person can attain the intended goal, the Samadhi. One could either pick what suits him best or practice it as a lifestyle. Eight Limb Path of Raja Yoga Raja yoga mainly consists of Ashtanga or the 'eight limbed path'. Ashta in Sanskrit means eight therefore the name came into existence. They are_ Yama, Niyama, Asana, Pratyahara, Dharana, Dhyana and eventually Samadhi. It starts off with Yamas. According to Sivananda, A man must remove all his brutal inhibitions first if he wants the ultimate freedom. In order to do so the Yamas_which one imposes on himself are similar to taking a pledge before pursuing ahead. One must become Non violent by nature ( Ahimsa), only then the animal instinct would die down within him. One must always try to be truthful ( Satya) when it comes to either himself or the cosmic world. One must always practice moral dignity or consciousness ( Asteya) which is loosely translated to Non stealing. Read Also: 8 Limbs of Yoga in Patanjali Yoga Sutra Righteousness should be integral to a yogi is what is prescribed. One must practice celibacy (Bhramacharya ) which however varies depending on the stage of a person's life. Even a grihastha can practice Brahmacharya by controlling his desires. And lastly (Aparigrah) being free from the hold of his wants and lusts of luxuries. After taking personal vows one must embark on the journey that is the next step towards the Niyamas. The arms to discipline one's life. It begins with_ Cleanliness (Shaucha), not just externally but also internally since purity of mind and body go hand in hand. A clean body is the abode of a healthy mind. Then comes Contentment (Santosha) which gives the satisfaction despite what may come. It settles the mind at peace and disregard any over ambition a person may hold. Now comes purity of an impure mind (Tapah), the rigorous penance or austerity one must go through to train the mind and the body to be under the control of one's self. It removes the Tamsic Pravritti and helps maintain balance. Next comes self study (Swadhyaya) which means not just textual study but also embodying the said education into one's life. It brings knowledge and experience which in turn ejects all doubts a person has thereby bringing clarity. And at last comes utter and complete devotion to the Lord (Ishwar Pranidhana). It is said that Shraddha paves way to success where one must surrender to the divine being for his destiny. These Yamas and Niyamas paves way for the next step "Asanas". Read Also: Yamas and Niyamas in Yoga The physical practices or postures to achieve the healthiest form. Patanjali denotes asanas as "Sitharm Sukham Asanam" meaning a position that a person holds for a long period of time, without moving and being pain free while holding it. It is said that Lord Shiva gave 84 lakh asanas derived from various living beings where as each text has a different number of asanas prescribed. Hatha Yoga Pradipika lists 15 while Gherand Samhita says 32 postures. Asanas has predominantly taken over the modern sense of yoga practices. Followed by Asanas comes Pranayama . Prana is the vital energy which sustains life. The Prana flows through a living being and leaves the body once it dies. This pranic force flows through various metaphorical channels called Nadis. There are about 72,000 known nadis as credited by many texts. However, Shiva Samhita credits 3,50,000 Nadis within a human body. Any blockage of Prana in these channels leads to diseases or malfunctioning of the body. The three main Nadis_ Ida is the lunar energy which flows through the left side of the body, Pingala is the solar energy which governs the right side and in the center of the spine lies Sushumna. The Ida is controlled through the left nostril, the Pingala through the right and when both Nadis balance, it leads to the activation of the Sushumna. The Sushumna connects the base of the spine to the crown of the head. It says when a person balances or activates his Sushumna it forms a a coil like serpentine structure which is the symbolism of Samadhi. But to achieve that state or gain mastery over the pranic energy, one must practice retention of breath. The breath being the source of life is quintessential to regulate Prana. Pranayama has several practices ( Nadi shuddhi, Anuloma Viloma, Surya and Chandra bhedan) which provides stimulation of both the nostrils and the lungs thereby improving the flow of Prana in the body. Medically it supplies oxygen to each and every part of the body for proper functioning. Asanas along with Pranayama is basically what modern yoga has been focusing on. And it’s quiet important to note that the energy created during asana practice must be generalized with Pranayama. Frankly it’s a stepping stone towards Samadhi. Then comes Pratyahara or the withdrawal of senses. Patanjali says they form a bridge between the Bahiranga Yoga ( Yama, Niyama, Asana, Pranayama) with Antaranga Yoga (Dharana, Dhyana, Samadhi). When a person has completely internalised his senses and their stimulation doesn’t emit reactions or inclinations, he isn’t affected by his surrounding. This forms the solid ground for the next step, that is Dharana. Dharana in Sanskrit means to emulate or hold. It requires steadfastness internally and externally. To hold onto an object or a thought for a prolonged period of time is what Dharana means in layman's terms. Dharana often mean the for going further internally and paves way for internal awareness. On the building blocks of Dharana one moves onto the next limb that is Dhyana. Dhyana is the part which leads to eventually Samadhi or the ultimate liberation. Dhyana is the contemplation one must perform after holding steady his object of Dharana. It's moving deeper to the core layer of consciousness where the object merges within one self and the Jeevatma forgets his humane submissions. Crossing these layers of consciousness, comes the ultimate bliss. The part where the physical form ends and the divine begins. The further a person goes, the closer he comes to Samadhi. The keyword is closer since Samadhi is a state rarely achieved and requires enormous strength and willpower. Conclusion However, Swami Vivekananda believed that the outer body experience isn't just limited to the finality of Liberation but by leading a life of a true yogi who performs his designated duties in life with dedication and adherence to the rules of nature. Hence Raja Yoga is a normal man's pathway to Moksha_ within the quarters of life or outside it. Read More...

Nadi Shodhana Pranayama: a Technique to Harmonize the Brain Centers

by Sushant Pandey 1 Likes

The breath is the basis of our being and without it we cannot survive. It is one such unique process in the body which is controlled by autonomic as well volitional centres of the brain. On subtle plane breath and states of consciousness are interconnected and on physical level it corresponds with our nervous system. Breathing is normally controlled by the autonomic nervous system and brain centers (Medulla and pons) when we are not controlling the breath. Breathing is one activity which we can control at will using the higher centers of the brain, otherwise lower centers of the brain regulate our breathing when our mind is occupied elsewhere. As we know, the rhythm of the breath is directly affected by our physical as well as emotional states. Even this association of our breath and mental states reflects in our language and daily vocabulary when we say for example; one can “gasp” with shock or “sigh/choke” with sadness etc. If we are angry, our breathing becomes agitated and when we get scared, the breath can stop momentarily. It becomes very evident that our breath is the easiest and most effective tool to enter our inner environment. The fluctuations of our emotional states are difficult to control, but we can control the breath, and the conclusion is obvious. By learning to breathe smoothly, gently, and without irregularities we can greatly reduce distracting thoughts as well as gain a heightened sense of concentration and focus. So the first step before any actual pranayama technique is undertaken, is that we tune into the rhythm of the breath and learn to regulate it. Unconscious control of the breath originates in the medulla oblongata region of the brain stem (a region otherwise known as the ‘primitive brain’) whilst conscious control of the breath comes from the more evolved areas of the brain in the cerebral cortex. When we breathe consciously, the cerebral cortex by-passes the respiratory centre in the brain stem and it is said that impulses from this cortex affect adjoining areas of the brain which are concerned with emotions. Conscious breathing therefore triggers those centres in the brain which are more evolved. Whatever the other implications are for conscious breathing, it is certain that it has a calming effect. As Swami Rama says “if you need control, then choose breath as the object upon which to meditate. Remember that the equal exchange of inhalation-exhalation always leads you to tranquillity.” See Also: Top Breathing Technique . How to Do Nadi Shodhana Pranayama? (Psychic Channel Purification) Technique There is one simple pranayama techniques (breathing technique) known as Nadi Shodhana pranayama which helps to tone the autonomic centre and enhances the level of relaxation. Nadi Shodhana pranayama is an excellent technique to relax and balance the two sides of hemispheres. Steps Perform this technique sit in a comfortable position either on the floor or on a chair. Keep the body relaxed and upright. And then for a few moments to focus our awareness on the breath and make it more relaxed and rhythmic by breathing with the count of 5 mentally and breathe out with the count of 7. Now place the first two fingers of the right hand on the eyebrow centre and close the right nostril with the thumb. Now through the left nostril inhale slowly and deeply with the count of 5 and then close the left and exhale through the right nostril with the count of 7. At the end of exhalation this time inhale through the right nostril with the same count of 5 and exhale through the left with the count of 7. This is 1 round of the practice. This way continue the practice for 7-10 cycles/rounds. Benefits of Nadi Shodhana Pranayama This is an excellent practice to relax the nervous system and calm down the nerves in quick time. People who suffer from insomnia, high blood pressure, anxiety disorder, stress and migraine may find this practice highly beneficial. Practice note Throughout this process of breathing make sure there is no unnecessary stress or jerks in breathing in or out. Your breathing should be very relaxed, slow, rhythmic and deep. Read More...

What is Tridosha : Vata, Pitta and Kapha Doshas

by Sushant Pandey 2 Likes

Things can seem to be huge when eyed from human vision but is just barely visible element when viewed from the lens of universe. We are made from the same dust from which the universe is made up of, the same five elements- earth, water, ether, air and fire. We are not in any manner disconnected from the universe, whereas it lives within us, breathes with us. Science which still views every human from a single vision and perspective, has its roots emerged from the science of Ayurveda. Ayurveda has been serving the humans from past many years and holds the same perception that the creator had while the creation of human existence i.e. based on the five elements, just the degree of each element differs for different human. We all are different, have different skill sets, different identities, different perspectives and in a similar way our body consists of different energies. Ayurveda shows that the path to optimal health is different for different people, which is based on the nature of their body. The science of understanding the nature of our body or the energies consisted by it is known is Tridosha. Tridosha is made up of 5 elements (mahabhutas) air, ether, fire, water and earth. Each body is a composition of these five elements, ruled by any one of the elements. It is not possible for any element to be absent from the composition. When the imbalance happens, it signifies the dominance of any one of the doshas. Every Body Consists of all the Three Doshas Tridosha defines three different energies or principles called Vata, Pitta and Kapha consisted by our body and govern its function on physical and emotional levels. Each individual has a balance of these three Doshas and imbalance of these can lead to several diseases or sufferings such as diarrhea, weak nervous system, weak metabolism, constipation, anxiety, depression etc. Dominance of any of the dosha doesn’t signify the absence of other two doshas but defines the nature (prakriti) of that individual. Prakriti is pre-defined during the evolution of new human life in the womb itself. Tridosha Origin Ayurveda, the science of life and well-being has been dwelling on earth from past 5000 years. It’s practice is rooted in India and from many years people of India and surrounding nations are enjoying enormous benefits of natural science i.e. Ayurveda. Now Ayurveda has been recognized and practiced throughout the different parts of the world due to its mystical results. The basic structure of Ayurvedic treatment relies on the theory called, ‘Tridosha Tatva’. The word Tridosha is derived from the sanskrit word ‘Tri’ which means ‘three’ and ‘Dosha’, meaning ‘pollutant’. These three pollutants play a major role in the well-being and functioning of the human body. To be more precise, our body functions in harmony when these three Doshas are in balance. Types of Doshas Vata, Pitta and Kapha- are the three types of Doshas as described by Ayurveda. Vata Dosha consists of air and space and is known to govern the mind and body. Pitta Dosha consists of Fire and water and governs the metabolic activities within the body. Kapha Dosha consists of water and earth and governs the structural aspects and strength of the body. Vata Dosha: Vata Dosha is made up of air and space elements and possess qualities similar to these elements. Vata Dosha holds characteristics very similar to wind such as light , cool, unstable and dry. People with Vata dosha tend to have quite lean physical appearance due to thin bones, light body and they tend to have dry skin and hair. People with Vata Dosha move and speak quickly. They tend to be talkative, enthusiastic, creative, energetic and flexible. When out of balance, physically they tend to lose weight, become constipated and experience weakness in their immune and nervous system and mentally, suffer from anxiety and overwhelmed, have difficulty focusing and making decisions and tend to have trouble while sleeping. They cannot function under stress very well and the symptoms of imbalance becomes more apparent while suffering from it. Emotionally they are charged by cool emotions such as fear, worry and anxiety. In order to bring balance to Vata, emphasis on opposite characteristics is important such as moisture, stability, nourishment and warmth. Balance of Doshas can be achieved by the medium of diet, yoga, meditation and aromatherapy. All these aspects will be explained in detail further in the article. Pitta Dosha: Pitta Dosha is made up of fire and water elements, fire being the dominating one. Pitta Dosha holds characteristics very similar to fire such as hot, sharp and penetrating. People with Pitta Dosha tend to feel warm, have oily skin, sharp features and penetrating eyes. They have good musculature and moderate weight. People with Pitta are highly focused, competitive, capable, courageous, clear communicators and are generally known as problem solvers. When out of balance they tend to suffer from diarrhea, infections, skin rashes, odorous sweating, fever and weakness in liver, spleen and blood. They possess quite ignorant nature when in stress and tend to be overly intense and sharp with tongue. Emotionally they are charged with heated emotions of anger, resentment and jealousy. In order to bring balance to Pitta, emphasis on opposite characteristics such as coolness, heaviness (nourishing) and dryness is important. Balance of Doshas can be achieved by the medium of diet, yoga, meditation and aromatherapy which will be discussed further. Kapha Dosha: Kapha Dosha is made up of water and earth elements. Kapha Dosha holds characteristics very similar to water such as moist, cool, stable and heavy. People with Kapha Dosha tend to have heavy bone structure, supple skin; low metabolism and large body frame. They are not prone to quick fluctuations due to their stable personality and does not approve of change due to their comfort-prone nature. They are generally conservative and prefer to keep things the way they are. They possess soft and watery nature. When out of balance they tend to gain weight quite easily and suffer from weakness in liver, sinuses, depression and lethargy. Due to their comfort prone nature they can often feel a lack of motivation and feeling of being stuck. They are very good stress handlers and does not have any impact of stressful situations on their physical or mental health. In order to balance kapha Dosha, emphasis on opposite characteristics is important such as dryness, lightness and warmth. How to Balance Doshas using Meditation: Vata dominance: Jaap meditation: When vata dosha is at its dominance the person can feel unstable and suffer from restlessness and anxiety. Jaap meditation or mantra meditation is considered to be most effective when body needs a rhythmic hold or stability in life. Use of mala beads or rudraksh beads can be used while chanting the mantras as vata dominated people will find it difficult to contain the stillness while chanting. Rudraksha beads will work as an anchor to guide you through the mediation and be patient. There is also specific meditation technique such as Ajapa Japa, taught in our classes and teacher training courses. This is an excellent technique to help calm the nerves and reduce vata. Another meditation which may play a significant role is Trataka on flame. This steady gazing technique on flame helps a lot centering the mind and enhance the power of concentration and memory. Kapha Dominance: Hatha Yoga techniques of Asanas and Pranayamas: there are many poses which activates the vitality in the body. techniques like Sun Salutation and Shakti Bandha Series as taught in Bihar School of Yoga can help a lot to work of Kapha dosha. There are vitalising pranayamas and Kriyas which increases fire in the body and also help activate the metabolism such as Bhastrika, Kapalbhati, Agnisara Kriya etc. which may play a key role in reducing and managing kapha. Walking meditation: As kapha dominance shows the signs of heaviness, lethargy and therefore it is very important for such people to have mobility in their lives. In walking meditation as the name suggests you have to be moving during the whole process, you can do this process in a garden, preferably barefoot, in your hallway, in your room while circling around it, any place where you feel more at peace and calm. Start the process by breathing and being conscious about your breath. After that, start moving while reciting a mantra which resonates with your intention. It is a great way for people with kapha dominance to have mobility and progress in life. Pitta dominance: Breath meditation: Pitta dominated people crave more peace and calm in their life as they tend to have more sharp responses, anger, irritation and frustration in them. Breath meditation helps pitta to divert from the sharp nature to a more calm and relaxing state by focusing on breath and using it as the anchor. Pitta tends to be more action prone and it is quite necessary to enjoy the stillness sometimes which is well delivered by the process of meditation. While performing breath meditation find a place which is quiet and doesn’t distracts you. Start with taking deep and slow breath to get into the flow and slowly develop the rhythm. Yoga Nidra: Techniques such as Yoga Nidra can help a lot to people suffering from excessive pitta or Vata predominance. These people need to calm down the energies and relax the digestive systems. Techniques like Yoga Nidra sets the tone to relax the energies and initiates relaxation response in the body. Yoga Nidra can be taught with proper techniques of breath awareness to relax the nerves and using relaxing visualisation methods. Read More...

Top 8 Sitting Yoga Poses and Their Benefits

by Sushant Pandey 1 Likes

Sitting can be hardest of a task when your prime role is to handle information and records, mailing and maintaining the daily ins and outs at your office. You are more vulnerable to have bad posture that even lead to ill effects on your physical wellness. Besides curing the pain and physical stress, Sitting Yoga Pose and their Benefits are to provide you with maximum flexibility and strength. Beneficial during pregnancy, some of these Easy Sitting Yoga Pose are also known for their efficacy. People from different professions are drawn to Yoga and its diversified forms to get a better outcome and alleviate their career further. With a limitless spectrum of purposes, the ancient techniques of Yoga are now emerging as a vital source of healing, curing, strengthening, and shaping humans. Lifestyle Today: Lifestyle today is unquestionably demanding, with stressful work hours. You stay seated at your desk filling customer data. Handling queries and emailing information is a bit of a challenging task as there is zero or no mobility at all. Time is shifting rapidly that there is barely moments for you to look at the rights and wrongs about your posture. It is in human nature we pay less attention to it unless it becomes severe. In the rush of the hours, many of us fail to notice whether we sit in the right pose or not. It is time to improvise further and look at Sitting Benefits of Yoga. Most important is How to Improve Posture through Yoga. Scope of Sitting Yoga Pose: Sitting Yoga is most beneficial for office-goers Athletes, and Choreographers, and is effective for women during pregnancy. Overall posture is retained to an optimum level and vulnerability to develop back and joint pains are reduced to almost zero. These Asana Pose benefits in maintaining flexibility and muscles and bones remain in action throughout the course. These aren’t just to provide strength to your spine, but also form the backbone of Yoga. Best 8 Seated Yogas and Their Benefits Since the stress and pressure on our spines are caused due to long hours of sitting, these asanas are performed while you sit in a particular posture for a given time. 1) Sukhsana (Easy Yoga Pose) It is known for bringing peace and joy to the practitioner as the main motive of performing this posture is to attain calmness and rid the stress. It is considered the foundation of all the Sitting Yoga Pose on which other Seated Asanas are based. This posture is easiest of all the 8 Best Sitting Pose of Yoga to strengthen your spine and cure anxiety. To practice Easy Yoga Pose, sit down crossed legs and slip your feet under the opposite knee. You must sit with an erect spine in such a way that your thighs and crossed legs should form a triangle. Your tailbone and pubic bone must be balanced in a manner that they stay equidistant from each other. Place your hands on the knees with palms facing down and inhale and exhale with eyes closed. Repeat inhaling and exhaling and keep in the same position for about 10 to 15 minutes. 2) Vajrasana (The Diamond Pose) This Sitting Yoga Pose can be practised moment after one finishes meals. It is best known for emulsifying the process of digestion. Performed for stronger spine and neck, this asana helps keep you stronger and healthier. [caption id="attachment_9354" align="alignnone" width="679"] Diamond Pose[/caption] You can start this pose by sitting on the floor and with legs folded. Keep your spine straight neck with the face at 90 degrees. Place the right palm at the right knee and left palm of the left knee. Inhale and exhale and repeat for about five to ten minutes initially. The Diamond Pose keeps the mind stable, calms the digestion system and gets rid of constipation and gas troubles. Vajrasana is known for clearing urinary tract and boosts functioning in reproductive organs. Vajrasana cures bloating and since thighs and knees are also in action, this pose strengthens the limbs and thighs. 3) Baddha konasana (Butterfly Pose) This is another pose from the Best and Easy Sitting Asanas that helps women during menopause and childbirth with several other benefits. The butterfly pose amplifies blood circulation, strengthens knees and thigh muscles, and stimulates prostate glands and kidneys. This Sitting Yoga Pose is performed on an empty stomach. [caption id="attachment_9355" align="alignnone" width="679"] ButterflyPose[/caption] To practice this pose, sit straight with erect spine, knees bent and bring your feet as close as possible. Hold your feet-ends by your hands and respire with your elbows pressing against the thighs. Flap your thighs like a butterfly and repeat it for about five to fifteen minutes with constant inhaling and exhaling. 4) Balasana (Child’s Pose) Balasana is one of the Easiest and Best Sitting Asana in Yoga which as mentioned is a childlike posture. This posture helps in improving back muscles and digestion. This Pose is performed to relieve back pain and is most recommended to the people suffering from such. It also helps in blood circulation and digestion. [caption id="attachment_9356" align="alignnone" width="679"] Childpose[/caption] To perform Balasana, sit on your knees with hips touching your heels and place your hands on the respective thighs. Sit in straight pose and bring your hands down forward leaning your chest between your thighs. Breathe slowly and hold still in the same position for 2 to 3 minutes. Recoil to the initial position and repeat the same for about five to ten times. 5) Dandasana (The Staff Pose) [caption id="attachment_9357" align="alignnone" width="679"] The Staff Pose[/caption] To get back muscles, chest, and spine in better shape Dandasana Pose is a perfect fit for people with ill posture. As the name suggests, “Dandasana” refers to a pose that is similar as Staff/Stick. Those with bad posture must practice it as an equal stretch is given to the spine and legs. To practice Dandasana, sit on the floor with erect spine and stretch your legs forth. Both the feet should be touching together with legs stretched straight. Bend your toes inward with your palms stretched straight and touching the ground without bending your Spine and head. Hold this position for 30 seconds and relax. Repeat this for about 5 to 10 minutes. 6) Simhasana (The Lion Pose) This pose comes means to seat in a posture as of the king of the jungle. The body is seated as a roaring lion hence, gets its name ‘The Lion Pose’. While practising this pose, Platysma (a flat muscle at the front of the throat) is also stimulated. This posture is beneficial for body posture, face muscles, throat, and bad breath. [caption id="attachment_9358" align="alignnone" width="799"] Lion Pose[/caption] To practice Simhasana, sit in the Vajrasana position and spread your knees placing your palms in front of the respective knees. Tilt your face backwards and stretch out your tongue. While inhaling try to focus on your eyebrows and while exhaling, make a sound like a Lion’s Roar (“Haa”). Hold this pose for about 20 to 30 seconds minimum after producing the sound. Repeat this process for about 5 to 8 times. One should not inhale quickly and needs to keep the spine straight but relaxed. 7) Bhadrasana (Gracious Pose) Bhadrasana is helpful for beginners and is also an effective asana to strengthen your legs hence providing them flexibility. Benefits of Gracious Pose also include strengthening the backbone, thighs, and immunes us against fatigue. This pose is proved to be helpful for digestion and developing brain power and calmness. For women, this pose is a blessing during childbirth as it eases the pain during contractions. [caption id="attachment_9359" align="alignnone" width="600"] Gracious Pose[/caption] To perform Bhardrasana, sit straight on the mat and stretch your legs outward. Fold the legs and bring them close to each other so that both the feet touch each other. Keeping your spine/neck/head straight, bring hold your toes with hands and rest the hips ad perineum flat on the floor. Keep taking a rhythmic breath and focus your eyes on your nose-tip. Keep up this posture for as long as it is possible. Once you feel tired eyes, take a break and repeat the process. 8) Paschimottanasana (Forward Bend Pose) Derived from the Sanskrit language, Pashima refers to back, and Uttana means to stretch. So the asana is centred at your back more hence providing flexibility and strength to the legs, abdomen, and increases height. The Forward Bend Pose Benefits in balancing the menstrual cycle as well. [caption id="attachment_9361" align="alignnone" width="679"] Forward bend pose[/caption] To perform the Forward Bend Pose, sit on the mat with legs stretched out forward and straight. Inhale with spine, neck and head erect, bend your head and trunk towards so as to catch your toes without bending your knees. Exhale slowly and try to bend your elbows so they can touch the ground. Recoil after staying in this position for at least 30 seconds. Upon release, inhale again and repeat the steps 3 to 4 times. Caution: This pose should not be practised during pregnancy. Practitioners can try any one or many from these Best Yoga Pose for Back Problems. Some of them may require prior consultation and guidance. Patients with Slip Disc and arthritis need to consult a Yoga Teacher prior to practising these Postures. The most vital benefit of performing these 8 Sitting Asana for Spine is you do not require to be any particular age to practice. Read More...

Yoga Philosophy: The Four Main Paths of Yoga

by Sushant Pandey 2 Likes

We as humans carry a uniquely identifiable set of qualities and paths that defines each one of us differently. Many of us must be the ones who once stepped into a Yoga class and never could do it again wondering, Nah it is not for us. It is because of the resonance of Yoga with at different levels. There are certainly different levels that people get inclined to Yoga. Though, the destination of all is the same, ultimate peace and happiness. This is why Patanjali derived The Four Paths of Yoga for further enlightenment of people. As per ancient studies conducted by Yogis and intellects, forgetfulness and separateness with self are the leading causes of suffering. This is known as Avidya which arises due to three main impurities of the mind, Vedanta says. These impurities are: Avavana –Which refers to forgetfulness or not having knowledge of True Self that separates us from life itself as an individual. Mala – Selfishness, working only for the benefit of oneself, to fulfil their needs. Vikshepa – it is the trait of a mind to be like fickle-minded or the mind that shifts from one thought to another. So in order to overcome these shortcomings in our lives, School of Hindu Philosophy, Vedanta also came up with the Four Paths of Yoga. The philosophy worked on the first cause of not knowing to correct which, the rest of the impurities will stop worrying us. The Four Paths of Yoga Explained: 1) Bhakti Yoga Bhakti is a Sanskrit word which means Blissful, Selfless, and overwhelming Love of God. It signifies selfless love and devotion which is based on the belief ‘Love is God and, God is Love’. Bhakti doesn’t just refer to love relationships between Gods or Goddesses or devotee and the Divine, but can also be referred to the bonds between family and friends. Bhakti has originated from the word ‘Bhaj’ which delivers a meaning ‘to participate’ hence the devotee's surrender and worship, and even sacrifice to the divine. The goal of Bhakti Yoga is to become one with the divine which can be achieved through regular practice. Bhakti Yoga can help remove jealousy, anger, and feelings of hatred towards others and replaces them with joy, love, ecstasy, and wisdom. Moreover, the divine could be the guru, a family member, or friend or vice-versa. Bhakti is the first of the Four Paths of Yoga that can be practised by anyone and is said to be the easiest one since it does not involve any tedious or strenuous practices. Bhakti is the only link between a pure heart and the Divine. One who reaches this purest level of love feels love deeply, has purest thoughts, speech, and actions for others. He always looks for the divine image in everything. He stays apart from egoism, and hatred for others but serves everyone with the same purity. 2) Karma Yoga Karma defines the action, during practising Karma Yoga, one has to remain detached from the outcome hence, devoting himself solely into the moment his actions are taking place. Karma Yoga teaches us to practice without expecting a result walking the path of selfless service. One way to achieve it is to keep up with humility and keep working as a servant to the divine. This selfless process helps purify the mind and encourages oneself to practice more for the good of others. This must be kept in mind that expecting or asking for return favour is counted as a selfish act. Those who practice Karma, are free from egoism, hatred, jealousy, and selfishness. They grow more humble, gentle, and empathetic with patience. Karma Yoga is the process of achieving the utmost level of satisfaction and perfection through action. Principle of Karma is to keep doing whatever may be the results without any expectations and recognition. 3) Jnana Yoga (Gyana Yoga) Jnana Yoga is considered the most difficult path the intellect comes to realize that they are one with the divine once they go beyond their own limits. It is the path of wisdom and knowledge that ultimately leads to enlightenment of self and others. Gyana Yoga empowers us to differentiate between the real and the unreal ones and helps us get to the level of self-realization. Through the path of Gyana Yoga, the questions we pose are reflected upon us to be answered by nobody but ourselves. This third Path out of 4 Paths of Yoga is one such path that helps us connect with inner-ourselves and assess out will power, patience, and resilience. Once an intellect realizes of himself, he no longer remains fettered with ego, selfishness, and entrapment, and delusions of being superior. 4) Raja Yoga The final Path of the Four Yoga Margs is Raja Yoga which refers to Royal Path. Raja Yoga mainly focuses on chanting of Mantras, Meditation Techniques, and Breathing Techniques. This Royal Path helps us to overcome pitfalls and downsides in our minds with the help of Meditation and Chanting. All the turbulence caused by different situations we come across daily can be balanced up by Raja Yoga. Raja Yoga can be practised by anybody to bring mind, body, and soul in harmony. It can be easily performed since no certain belief or faith needs to be practised prior. This Path helps vanish the mist of disturbing and deteriorating thoughts that affect your vast kingdom of mind. To achieve a pure state of bliss and divinity, this path is followed that results in illustrious willpower and shiny soul. This is the most practised path in western culture as it results in a balanced sleep, lifestyle, and work without any faiths to being followed. Mind, Body, and soul are in harmonic rhythm with nature and the regular practitioner develops conscience to take better decisions and feels stress-free of every pressurizing situations. We must choose a path for ourselves to first know who we are, what we can achieve with what we have and how we can overcome the stress, win over the negativity, and be better of who seem to struggle today. If one is still standing on the four-way wondering which way to choose, these Four Paths of Yoga are always opened wide. Read More...

A Comprehensive View on Yoga Tradition

by Sushant Pandey 0 Likes

Introduction Whenever we come across this term Yoga or hear about it, what is the first thing that comes to our minds? Some very difficult poses and complicated bodily movements right! In modern age, Asana which means Hatha Yoga Poses; captures the imagination of people’s mind. But in the tradition of Yoga Asana occupies very little space. Then the question arises what yoga is, if it is not primarily a discipline or tradition of asana? To understand that we have to understand the meaning of the term yoga. Yoga, in fact is a generic term which literally means Union. We also have to understand that fundamentally metaphysics of yoga is spiritual and it is not just a tradition of practical tools and techniques, rather it is a way of life. Traditionally, Yoga is treated as a lifestyle. Yoga simply denotes a path and a process which leads to an ultimate experience of self-actualization. To reach there, tradition of yoga presents us with various spiritual philosophies, methodologies which comprise of many different techniques and of course a recommended life-style which help establish harmony at various levels of human functioning. Yoga is not a Religion Some people may also have this misconception that Yoga is religious belief or system. On the contrary, Yoga is simply a philosophy which teaches us how to live a life with harmony, inner joy and fulfilment. And to attain this state of everlasting peace and harmony a lifestyle is recommended, which is comprised of following certain processes, instilling uplifting ethical values in life, living a healthy life-style and holding positive perspectives towards life events. All of these different guiding principles of Yogic life, aim at just one thing; as how to help an individual lead a harmonious life. A life which is full of spontaneity, inner freedom and joy. Historical sketch When you look at the development and evolution of Yogic tradition, you will find that evidences of yogic practices were found around 3000 BC. In ancient culture yogic methods and philosophy were practiced as a way of life by ancients. In Indian subcontinent, many different philosophies and cultures coexisted without having conflicts against each other. And each philosophy presented a very specific viewpoint or perspective towards reality and how to overcome human limitations and suffering. In essence collective consciousness of ancient Indian culture aimed at uplifting the quality of life through physical, mental, emotional and life-style education. Branches of Yoga Yoga is a path; a philosophy to harmonize the interactions and expressions of consciousness and energies in an individual. There are numerous methods and tools employed to reach a state of inner poise, balance and harmony. These interactions of energies and consciousness expresses on different layers of existence; creating various dimensions of human functioning and experiences. In our lives we express our energies on the physical, mental, emotional, intellectual and behavioural planes. From the grossest level; it is physical body where both energy and consciousness interact on the planes of gross energies, vitality and senses. Then on subtler plane we have the expressions of mental energies. Existence of emotional energies make us experience the emotional dimension of being. And then we do experience more subtle expressions of intellect in the form of clear, detached and refined perspective to life and events. The cumulative interactions of these various energies and consciousness present there result in the outcome of an uplifting behavioural patterns and interaction with the external environment. Establishing harmony at various planes of human existence is the goal of various yogic paths. A traditional path or branch of yoga looks after existing energies or expressions of consciousness present in certain dimension of existence. Each of these paths prescribes distinct methods to harmonize a particular level of human existence. For the purpose of understanding there are five distinct traditional branches of yoga which suit the different temperaments and help harmonize our beings. It is also to clarify before delving into this discussion that none of these levels of functioning exist in separation. There is definite interactions and interconnected amongst all of these planes of existence. This study will help the reader understand the subject matter and scope of these five traditional branches of yoga. Hatha Yoga Raja Yoga Bhakti Yoga Gyana Yoga and Karma Yoga Hatha Yoga Hatha yoga uses the body as an instrument to expand and liberate the mind. Philosophy of Tantras is the metaphysical background of Hatha Yoga. People, who see Hatha yoga merely as a system of physical discipline, should know this is one of those philosophies in India which established a direct link between Body, Mind and Energies. And secondly the founding principles of Tantras upon which Hatha Yoga tradition is based, is purely monistic, which sees a direct relationships and interconnectedness in all the different fabrics of creation. According to Tantras nothing exists in separation. All the different elements of manifestations have originated from the same source and essence of the same source of creation exists in all. The entire teaching of Tantras and Hatha Yoga focuses on tapping the essence or building blocks of creation; energy. Principles of Tantras propound that the creation is a pulsating or vibrant ‘Whole’ and very much alive. Based on the principles of interconnectedness and interaction between various levels of function, Hatha Yoga uses Body as an instrument to harmonize the mind. It says the states of body affect the mind and vice versa. But unlike Raja yoga it uses body and not mind as an instrument. Therefore most of the techniques of Hatha yoga work on the body to get the intended results. Practitioners of Hatha yoga should know that the ultimate purpose of Hatha yoga is not confined only up to body rather it works on expanding and releasing the energies of the mind-body complex. Practices of hatha yoga postures, breath-work (Pranayama), psycho-physical gestures (Mudra), psychic locks/contraction (Bandha) and cleansing practices, these all work together to harmonize the physical, mental and emotional energies of an individual. And in the due process one strives to liberate and expand the mind Results of all Hatha Yogic practices should take one to the state of elevated mind and awareness rather than getting identified/trapped within the field of body consciousness. To establish harmony at the physical and energetic planes; tradition of Hatha Yoga also emphasises on leading a very healthy life-style which consist of having sattvic foods. A food which is light on our systems, easy to digest and majorly consist of fresh and organic components. This sattvic food is consisted primarily of fresh vegetables, legumes, fruits, seeds and medicinal herbs. The wisdom says that fresh foods have enriched pranic energy which help nourish the body and harmonises mental and emotional energies. Tradition of Hatha Yoga follows the principles of Ayurveda, as far as one’s food and life-style are concerned. Just eating the food is not enough but the time you eat the food, how much you eat, what you eat, how you eat and mental attitude while you eat all these aspects are important. Even prevailing weather and climatic conditions are also considered. According to hatha Yoga and Ayurveda your foods change according to the changing weather. Following these principles one enjoys a state of health which is just a by-product of proper sync between you and the nature. Raja Yoga Raja Yoga, literally known as kingly yoga aims to tame the tendencies of the mind. Since mind is considered as the controller or master of all our behaviors and endeavor, Raja yoga is called kingly because with its help one learns to rule over the mind and its tendencies. Therefore its philosophy and practices make the entire orientation of its teaching very meditative and mindful. The teachings in this yogic philosophy create very incisive insights into the nature and tendencies of the mind. This approach of teaching makes one watch and understand the mind from the standpoint of an observer. The principles and methods discussed in the manual of this branch are highly psychotherapeutic. Techniques of meditation emphasizing on developing meditative awareness in one’s day-to-day life have roots in Raja Yoga. The metaphysical background of Raja Yoga is Samkhya Philosophy which is one of the oldest existing philosophies in India. Bhakti yoga Bhakti yoga is the path of harnessing and channeling emotional energies. In the process practitioner nurtures and develops refined and uplifting emotions, which later are directed towards divine self, deity or guru. In bhakti yoga, singing kirtan (a group devotional song), bhajan (solo devotional song) or even mantra chanting are used as tools to create and channel devotional energies towards divine principle. For the followers of bhakti yoga, it is one of the quickest ways to transcend ego and uniting with the higher self. One quote of Ramana Maharshi on Bhakti yoga sums it up very nicely. When asked; what is bhakti yoga? He says; ‘to thinks of God. That means only one thought prevails to the exclusion of all other thoughts. That is of God which is the self or it is the self-surrender unto God; when he has taken you up nothing will assail you. The absence of thoughts is bhakti. It is also mukti (liberation).’ Gyana or Jnana Yoga Jnana Yoga is the path of self-enquiry. This path of yoga seeks answers to the most fundamental queries to find truth and purpose to life. One of the most fundamental questions, a seeker contemplates upon in this path is; ‘who am I?’ Who am I' is an enquiry which shapes the journey of a spiritual aspirant. In traditional yogic discipline, Jnana yoga discusses the fundamental questions pertaining to spiritual truths, nature of reality, existence of suffering, causes of suffering and yogic processes to eliminate suffering.' In this path of Jnana yoga through listening (shravana), contemplation and meditation on pure essence i.e. self; knowledge is attained. There are methods recommended in this path to refine one’s intellect which helps cut through the layers of identification with ever changing field of reality. Karma yoga Karma is translated as action. In this path or discipline of yoga one learns harmonize one’s attitude towards actions and fruits of actions. This branch of yoga teaches us how to let go of the attachments and egoistic desires associated with our actions and their outcomes. Therefore, it involves behavioral components and ‘awareness in action’. It resets our ego driven actions and transforms them into selfless work and actions, which are more liberating and uplifting. Essentially path of karma yoga teaches to drop the attitude of doer ship and dedicating all actions to divine self. According to Swami Sivananda, having motive to serve without expectations, attitude of service, dedication in action and letting go the attachment towards the fruit of actions are the qualities one imbibe following the path of Karma Yoga. Read More...

Patanjali’s Yoga Sutras: 8 Limbs of Yoga

by Rishikesh Yogis 10 Likes

In today’s technology-ridden world, Yoga is swiftly growing attention among the western world to heal the mind, body, and spirit. There are 8 Limbs of Yoga that constitute to the completeness of healing and liberation from any entanglement. Adapted widely as a way of living by millions of people, Yoga, as an ancient technique is now accepted by medical practitioners as well. So, what are these 8 Limbs of Yoga that lead to Moksha (Liberation or Freedom from all kinds of entanglements and bounds from within)? In accordance with Patanjali’s Yoga Sutras (Principles or writings), an 8-fold path that leads to liberation is referred to as Ashtanga (‘Ashta’ meaning to ‘Eight’ and ‘Anga’ referring to ‘Limbs’) Yoga System. These are famously known as 8 Limbs of Yoga. Eight Limbs of Yoga Chart 8 Limbs of Yoga Explained There are different interpretations of these 8 Limbs of Yoga Patanjali as per different Yoga guides and ancient definitions. However, these interpretations are in accordance with Patanjali Yoga Sutra. 1) Yamas - Ethical and Social Codes Ahimsa (Non-Violence or non-harming), Satya (Truthfulness), Asteya (Non-Stealing), Brahmacharya (Restraint), Aparigraha (Non-possessiveness). As said, Yamas are at the top of The 8 Limbs of Yoga and are ethical considerations to assist you with social interactions and centre yourself towards your behaviour. Ahimsa translated as, Non-Violence, teaches us work towards practising non-violence in all the forms whether deeds or thoughts and teaches oneself to self-love. Satya, meaning to truthfulness, encourages us to practice remaining truthful no matter what the circumstances are. Asteya, in English, refers to non-stealing, guides us towards non-stealing and in all the ways or forms such as material or immaterial mentioned as Stealing or withholding information. Hiding some information for self-gain is also considered as stealing. Brahmacharya is to restraint our sexual desires and gains self-control over the energy flow wisely that it does not cause any harm to others. In English, Brahmacharya is translated as Celibacy, which correctly defines the purpose of using the energy rightly. Aparigraha is to practice letting go of any greed and possessiveness. In other words, practising Aparigraha brings contentment in you also known associated with Santosha hence, constraining you from greed and lust. Lack of practice of Aaparigraha can give access to Asatya and Himsa to slide in and stake over your minds. 2) Niyamas - Moral and Personal Observance Saucha (Purity and cleanliness) Santosha (Contentment) Tapas (Austerities) Svadhayaya (Self-study and self-assessment) Ishvara Pranidhana (constant devotion to the divine source of life and existence). The Niyamas teach us to practice self-discipline and worldview and are centred inward for internal purity and sanctity whilst observing self in terms of moral and personal aspects. Saucha is to leave the state of self or surroundings pure and clean. One needs to have a pure physical, mental, and Spiritual State in order to banish the negativity as the initial step. Santosha teaches us to practice contentment with whatever we have hence, eliminating the possibilities of using inappropriate methods to seek happiness. Those who practice Santosha are far away from being touched by Greed and Himsa as they have learned about Contentment and have no greed or harsh feelings against anyone for lacking the amenities that others have. Tapas Enables us to work on self-discipline and will power. Whether our mind is ready to accept what our body does and vice-versa. Tapas is not just referred to as strenuous physical exercise, it must be practised with an aim to sustain both mental and physical hardships. Svadhyaya enlightens our path to learn about ourselves, to study ourselves and assess our deeds. A deep study of what you are, what you lack, and what you can be, is observed deeply when we practice Svadhyaya. Ishvara Pranidhana helps us to have humility and devotion to the divine power and the creator of life. Ishara Paridhana is a practice of faith and patience to meet the divine state while one frees himself from ego and merges into the Universal Force. 3) Asana - Physical Exercises Asana word is originated from the Sanskrit which means “Seat” and Physical Postures to practice in Yoga. It aims at preparing the body and mind seated correctly for meditation. Asana is also an ancient tradition to be seated near your Yoga Teacher and is based on the principle that life is filled with opportunities despite numerous hindrances. The reason why Teacher is mentioned in Asana is one needs a Teacher to learn from and bring stability amidst the ups and downs of life. Asana is a physical medium and just not a simple exercise that extends our comfort level. 4) Pranayama - Breathing Techniques Through Pranayama we practice attaining breath control just through breathing and movements of muscles in and out. Pranayama being another Sanskrit term refers to cultivating the use of Universal Life Force Prana. Pranayama is practised to improvise concentration, creativity, and clarity of focus. Different energies are required by different physical layers of our body to survive and sustain external forces. A certain amount and quality of life force need to flow through different energy channels ‘Nadis’ and energy junctions ‘Chakras’ to determine our state of mind. To give our body a smooth and constant flow of energy, pranayama is practised. 5) Pratyahara - withdrawal of the Senses Pratyahara refers to simply getting rid of distractions and attaining the utmost level of internal awareness. One who practices Pratyahara withdraws from external stimuli and elevates his senses. Constant practice of Pratyahara resultantly grows our consciousness and ability to see things as they are disregarding our perspective. It is not to silence out senses, but to quiet them to have a better and far vision. In simpler words, the energy we let go of by touching and sensing outside us gets directed back to us just by withdrawing our outward senses. 6) Dharana - One-pointed Concentration Dharana is concentrating intensely on a particular object, for example, a candle flame, a pointed object, or round small figure/image. Through Dharana you achieve stillness of mind and learn to focus on your surroundings better. Practising Dharana is a better way to realize the things, experience them, and let them go. Those practising Dharana regularly have a tendency to introspect self as well as the surroundings. Moreover, Dharana helps us bring our attention and focus to the present surroundings by allowing us to gaze deeper into thoughtfulness playing a crucial role in the next of the 8 Limbs of Yoga, ‘Meditation’. 7) Dhyana - Meditation It is rarely possible to be untouched by stress in today’s modernized world. Meditation comes in as a remedy for all sorts of stress we meet daily. Dhyana means Meditation and is an easy way to achieve peace of Mind and calm state. There are some moments when we are taken down by daily life stress and worries of the past and the future. Dhyana helps us bring ourselves into the present state and accumulates our focus calmness and clarity. Sitting in stillness, waiting for nothing to happen, and expecting nothing are the states of meditation which grows our consciousness and improvises inner strength with sound and deep sleep. Those who practice Dhyana frequently, are less prone to mental stress and depression since they have attained a level that most required to reach the state of calmness and being still despite the stress. 8) Samadhi - Merging With the Divine Source Samadhi is a state where you connect yourself with divinity going beyond the limits. It is a state where mind and body integrate to conjoin with the Universal oneness. Samadhi is the final state that is attained beyond “Dharana” and “Dhyana”. Samadhi is considered a serene and pious state where one has an absolute absence of ego since the energy of Universal Oneness emerges out of Samadhi. While meditating during Samadhi, the memory is still awake and but free from all the forces and happenings. Samadhi is one the ancient of Yogik practice that Tapasvis had been performing to reach the utmost spiritual state. Through Samadhi, fuses three the thinker, the process of thinking, and the thought into one subject. No doubt there is interlinking between all these Eight Limbs of Yoga, let us not overlook the fact that these are stringent to practice and implicate such rigidity. It is not necessary to have mastered all the Niyamas in order to perform the asana. One can still easily gain growth. The 8 Limbs of Yoga also known as Ashtanga Yoga are the root as well as the tip of the hierarchy of the ultimate Moksha even in this age. Read More...

Yoga Philosophy: Yamas and Niyamas in Yoga

by Rishikesh Yogis 15 Likes

Yoga not only means to encourage limiting oneself to physical involvement. It is rather a path centered at the philosophy of mental and spiritual wellness. The process of Yoga itself moves from a restricted sense to move towards enlightenment. Yoga is about balancing the opposites, making oneself learn to transcend them. Yamas and Niyamas are the first two limbs in the Ashtanga Yoga Where both the terms are inherited from Sanskrit. Definition of Yamas and Niyamas: Yamas has its roots in Yam- which refers to, ‘to harness’, ‘to hold’, ‘to submit’, or ‘to rule’. Niyamas, on the other hand, refers to the Dos which, one has to practice in order to nurture the good spirit within. Niyamas is translated as “Observances” and both of the Yamas and Niyamas contribute to a better state of Awareness and consciousness in us as humans. Yoga tends not to impose a set of rules instead, it helps us lead an enlightened way to live our lives letting us question ourselves. Origin and Purpose: The question is not whether something is good or bad, it is to avoid us or restrain us from the deeds that put us in the circumstances eventually making us question our own actions. This is where Yamas and Niyamas step in, where we get to decide how to aid the good and positive and how to neglect the bad and negative. Yamas are the guidelines that enable to maintain social balance with people surrounding us and focus on our social life (Social Ethics) whereas Niyamas enable us to focus on our personal practices assisting us to develop our inner selves. The motive is to pull or push ourselves (the inner and outer) to a balanced level to bring ourselves into order and contented state. Consider the example of balancing the growing needs and escalating the level of our working capacity here, what can we do ourselves to improvise the working capacity and reducing the needs. The purpose should be an ideal state since we are emphasizing on both to overcome this state of imbalance. The purpose of Yama-Niyama is to bring ourselves into a state of mental or emotional stability hence retaining the physiological state in the state of equilibrium with the former. The state achieved then, is called Sukha Sthanam. As Lord Krishna states in the Bhagavad Gita that the one who has reached the state of equilibrium or outgrown the pairs of opposites, he has overcome the obstacles of the extremes situations he had faced. We do not solve a problem, we outgrow one. As said in The Bhagavad Gita. And the one who has conquered the first and last five jewels of Yamas and Niyamas has truly achieved the state as described in the Bhagavad Gita in verse II : 48 as, “Yogastha Kurukarmani Sangham Tyaktva Dhananjaya, Siddhaya Asiddhayo Samabhutva, Samatvam Yoga Uchyate”, which refers to a balanced approach to any and every situation (whether success or failure) as Samatvam (Equanimity). The Five Yamas of Yoga: The Pancha Yamas or (the five jewels) are: Ahimsa (Non-Violence), Satya (Truthfulness), Asteya (Non-Stealing), Brahmacharya (Continence/Walking with God), Aparigraha (Non-Possessiveness). Ahimsa: Ahimsa is not harming or injuring any living being which aims at banishing the trait of a beast from our humans which conforms to not hurting any kind of living creature neither no just killing. The latter jewels are all based on the first one Ahimsa. One who practices Ahimsa, must not even possess unkind thoughts towards others. It is contrary to Himsa which can be any form viz. mistreating your inferiors or bad mouthing about others. Satya: The second of the five Yamas is Satya which refers to truthfulness. Thoughts must harmonize with words and words with actions. Suppose you are in a temple or at a funeral and at the same time you think of copulating with someone, and you calm people with condolences at the same time. The self is the truth which can only be achieved by speaking of truth which cannot be achieved by lying as it disturbs your subconscious mind. It is said that if you speak of truth for twelve continuous years, you acquire Vaak Siddhi (Whatever you say comes to pass). Your influence will be over many people as you achieve great power in your speech. Asteya: This is a form of restraint that means to non-stealing. This puts to question ourselves why do we steal? We do so to gain something using illegitimate means since we lack the ability to get it through legit means. The reason could be any of greed, desire, or lust that triggers us to steal. A nibble of bread, or a stack of money, stealing is stealing. Besides, eating more than required, hoarding too much money, or serving to your cravings is also a form of stealing. Brahmacharya: Brahmacharya is practicing continence and when controlled, the part of human energy which is expressed in the sexual union gets channelized into special spiritual energy called ojas shakti and is stored up in the brain. Brahmacharya is a term composed of two different words “Brahma” and “Charya” referring to having a routine as of God. What its literal meaning refers to is to have restrained the sexual desire and not to suppress it. Restraint works towards spiritual consciousness whereas suppressed sexual desire works towards nothing but downfall as sooner or later these desires outgrow your conscience and may harm you or others. Aparigraha: The fifth of Yamas is Aparigraha which, on the contrary means, abstinence of covetousness or greed. This, in other words, refers to kill the craving or the traits that lead you towards anxiety, fear, anger, etc. Aparigraha assists oneself to achieve a contented and enlightened life diminishing the fear, anger, jealousy, and or depression. Aparigraha walks along while practicing Ahimsa, Satya, Asteya. When Craving is uncontrolled, anger takes over and when you are unable to possess something, you try to steal it or grow envious of anyone who has it. Even, you try stealing or lying in order to attain it. Aparigraha banishes all these and is treated as the foundation of all Yogas. The Five Niyamas of Yoga: Niyamas consist of five limbs that are Shaucha (Purity; Internal and External), Santosha (Contentment), Tapas (Austerity/ Asceticism), Swadhyaya (Self-Study), and Ishwara Parnidhana (Surrender to Divinity). Shaucha: Shaucha is attaining a state of purity, both internal and external. External purity generates internal purity and internal purity nurtures the external one, hence, both are correlated. Removing lust, greed, or anger, contributed to internal purification. For instance, a morning bath helps one to adapt to a calm and peaceful mood as compared to not taking bath early in the morning. Our mind becomes unidirectional and cheerful instilled with love and patience. Santosha: Santosha is the key to cut all the craving and desires and to gain satisfaction. The one in practice of Santosha succeeds in all the walks of life as he is untouched by Himsa, Greed, Lust, and jealousy. He remains the same in whatever condition he is put in. Contentment is accepting things as they are and to make the best of whatever comes. Tapas: It is practicing Yoga through dynamic methods. It talks years of practice to turn oneself into a Tapasvi (The one who has mastered his senses through meditation) as this is to do something that your will is against but you have to do it to have a positive effect on your life. When our will conflicts with the desire of our mind an internal “fire” are created which burns up our mental and physical impurities. It results in full control of the mind which also builds endurance and strength (both mental and physical). Mental Tapas are considered more powerful than Physical Tapas. It is obvious from the difference as one who bears physical stress may not seem to bear an insult or argument. Swadhyaya: Swa means self and Adhyaya means study hence completing the meaning of this word to Study of Self in other words, Introspection of self. In practice of Swadhyaya, you inquire yourself about yourself and in your context only. Swadhyaya is an indirect Satsang where only you are in the company of yourself and pose questions to self about yourself only. In this scenario, you are the wise and you are a seeker. Swadhyaya gives a pointed direction and helps us meditate and focus on inner-self including the surroundings. Ishwara Pranidhana: Surrendering all the fruits of efforts to God or the superior power with selflessness and devotion. Through this simple act of dedication we become reminded of our relationship with our higher power, and what we practice becomes sacred and graceful, filled with inner peace, unbound love. While surrendering his will to the Divine power the devotee’s will is in confluence with the lord. The divine influence streams into his existence and transforms it into a fit medium for divine realization and divine instrumentality. Note: We must bear in mind that all five Yamas and Niyamas are not separate but different entities. Indivisible but connected with each other, all the Yamas and Niyamas are inter-linked and codependent on each other. As a practitioner of Yamas and Niyamas, we go along a journey taking one step at a time. Without expecting results, one needs to have patience and be selflessly compassionate of what he practices. Read More...

5 Tips Yoga Teacher Training Certificate in Rishikesh

by Sushant Pandey 1 Likes

Millions of people around the world have shown great inclination towards the Yoga teacher training certificate in Rishikesh. Here are the 5 Tips which can come handy when you go for your Yoga TTC course in India. Yoga TTC in Rishikesh Tip No. 1: Great opportunity to Earn: Globally. Share your knowledge at global scale provides you opportunity to Earn well in the market you operate in. Through a yoga teacher certification, you get the golden ticket to serve millions of distressed lives with the yogic power. In return, along with the inner satisfaction and great contentment, you also earn a great amount of money. There is hardly any career that gives you the opportunity to help others and pay you well for that. Yoga teacher is one such rewarding career. So, earn your yoga teacher certification in the splendid city of Rishikesh and start living a meaningful and purposeful life. Yoga TTC in Rishikesh Tip No. 2: Perspective Change: Completing your training in the spiritual and scenic atmosphere of Rishikesh helps you in understanding the impermanence of everything around you and make you realise the joy and beauty of what you have in your life. You learn to be in the present moment. Yoga teacher training under the supervision of great yoga masters of Rishikesh can change your attitude and teach you to live an optimistic lifestyle. You forget the bad experiences of the past and worries of the future and learn is to live each and every moment of life to its fullest. Yoga TTC in Rishikesh Tip No. 3: Provide you with a whole new outlook on life: Being the hub of yoga learning and yoga teacher training schools, Rishikesh is visited by thousands of yoga enthusiasts from different parts of the world throughout the year. The city is often the first choice of individuals seeking authentic learning of yoga. When you embark on your path of earning your yoga teacher certification in Rishikesh, you meet many different and like-minded individuals from whom you get to learn prominent lessons of life. By the end of the training, you learn to deal well with the ups and downs of life and live a successful, joyous, and peaceful life. Yoga TTC in Rishikesh Tip No. 4: Take your practice to a new level: Taking you yoga teacher training in the pure, sacred, and yogic atmosphere of Rishikesh can improve your asana practice. The guidance of traditional renowned yoga masters helps you in knowing your body in the best way possible. During your yoga teacher training, you get an authentic knowledge and deeper understanding of yogic science, and the correct method of performing asanas by properly adjusting and aligning your body that saves you from getting hurt or injured while performing them. Yoga TTC in Rishikesh Tip No. 5: Make you a better person: Rishikesh is the city of good-natured, kind-hearted and innocent people. The residents of this city are very humble, friendly, and supportive. They are always ready to give loads of help no matter its day or night. During your month-long training, you get the opportunity to be in the company of such people which instills and enhances the feeling of love, and compassion in your personality. Read More...

Developing Awareness through Asana and Pranayama

by Sushant Pandey 4 Likes

‘Turning on’ the listening mode When we practice any asana, the body, the breath, and the mind are equally engaged in the posture. As a result of this we are able to put our bodies into a sort of ‘listening mode’ where the application of focus and concentration causes the body to be more relaxed and more receptive to its own messages. Any Asana will help to clear the mind and pinpoint physical areas of pain or tension, weakness or immobility and as soon as we become aware of this we can employ the mind in further examination and scrutiny. Asanas create the opportunity for the witness to become active. It is in this mind frame that we can make positive changes in our lives. On completion of each posture we can analyse what we are feeling or what is distracting us. This kind of thinking again serves to draw us into the present moment making us more aware of what we need to deal with in the here and now. Asana takes us on a journey of deepening levels of awareness starting from the body and moving inwards to the furthest recesses of the mind. Grounding the awareness into the body Since breath reflects our state of mind, awareness of breath increases our awareness of our mental states. In Pranayama we break habitual patterns of incorrect breathing and in this way we confront and expose our conditioned personalities. The fuller we breathe, the more alive we feel, the less we breathe and the less we feel. Suppressing full breathing tends to fend off feelings, for example, we may discover when practicing Pranayama that one does not breathe sufficiently into the abdomen. According to Bioenergetics a tense abdomen could have been developed as a means of curbing sexual feelings, controlling excretory functions, or trying to diminish an emotional pain. A tight abdomen can of course mean many more things, but the very act of becoming conscious of this tightness can lead one on the road to mental relief. Some may find that they are unable to emit a deep expiration after a deep inhalation, which may be due to tensions in the shoulder girdle and the neck and throat. The Bioenergetics interpretation of this would be that tight shoulders may indicate an act of inhibiting the impulse to strike/reach out. Tight necks and throats may be the result of inhibiting the need to cry or even scream. Pranayama helps us to raise our levels of self awareness and we can employ similar questions as we did in Asana: “Why do I hold my abdomen so tightly?”, “What feelings or thoughts do I have when I consciously relax it?” Full deep breathing makes us feel more alive and in tune with the universe. Becoming conscious of what prevents our deep breathing and removal of these blockages opens up the channel to clarity and mental peace. Asana and pranayama lead to an improved sense of self worth because we are actively involved in our own evolution. It is only when we exercise awareness during our practice that we will be able to discover more about ourselves and pave the way to our physical and mental growth. So important is this concept of awareness that it is said that without it, asana is not asana but a mere physical exercise. We need to move slowly and gradually into each posture maintaining our alertness at all times. We need to stay aware of the breath in pranayama and to keep a vigilant watch in order not to miss a single clue that the techniques are sure to reveal. Awareness of ‘letting go’ We also need to be aware of our attitudes to the practices. A positive attitude is essential in order that we remain open to the practices and have faith in their validity. One must try and let go of any feelings of judgement or striving. People who are under a lot of stress are generally those types who push themselves to the limits and are incredibly hard on themselves if and when they do not reach their unobtainable goals. Such people need to actively employ patience with themselves during the practices. A depressed person will generally have a low self esteem and may quickly be discouraged when he/she does not achieve the final posture immediately or cannot perform it correctly. Awareness of one’s attitudes and expectations is very important as a negative outlook can have destructive rather than constructive effects, in the sense that they may lead to discouragement or frustration. Swami SivanandaRadha says of asana that “It is more important to pay attention to the pattern of developing into the posture, and to observe the psychological implications, then to try to accomplish the posture exactly and thereby miss the purpose of the asana, namely, the discovery of the physical obstacles that have their root in the personality makeup.” Inner reflection before, during and after the practice Before, during, and especially after each asana and pranayama, it is important to take quiet time to relax and allow thoughts or feelings to manifest. We need to take time to reflect on our state of being at each present moment in order that we receive the indeed, mystical messages that our bodies convey to us. It is up to each of us to investigate and enquire about each and every one of these messages. There are certain asanas and pranayamas that can symbolise our problems. By this I mean that a particular pose may help us to embody our feelings of anger or frustration and, a particular pranayama will aid in creating or exacerbating our feelings of introversion/ extroversion. Always, the witnessing character must be employed and used to ask questions: “Am I irritable in this posture?”, “Are my shoulders tensed?” , “What am I thinking now?”, “Can I give a name to my present state of mind, Can I associate a colour with it?” etc. Charles Darwin said that “Attention, or conscious concentration on almost any part of the body produces some direct physical effect on it.” This supports the findings of biofeedback that attention on a specific area will bring a stream of energy to that area. Therefore if we focus our awareness on a specific area during asana, it will increase the flow of blood, prana and energy which will all aid in removing blockages and bringing issues to conscious light. Read More...

Concept of Mind Management in Yoga

by Rishikesh Yogis 0 Likes

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 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 yoga therapy. Through the appropriate postures, breathing techniques, and cleansing practices, the therapist tries to transform the physical, mental, emotional and 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 the 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. The earlier psychotherapeutic technique of self-exploration used to rely heavily on a 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 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 bodywork 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 the 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 a 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 the 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 a 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 the 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 a 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 broadband 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 a complete breakdown. 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 feedback 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 changes 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...

How Mantra Alleviates Stress & Anxiety

by Rishikesh Yogis 0 Likes

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 center 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. [Sassy_Social_Share title="If you loved reading this, please share it with friends and family"] Read More...

A Yogic Perspective on Cardiovascular Management

by Rishikesh Yogis 0 Likes

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...

The Concept of Three Gunas in Yoga – Sattva, Rajas and Tamas

by Rishikesh Yogis 1 Likes

Concept of Guna in Yoga To understand the philosophy of mind management in yoga; it’s highly important to know the dynamics of samkhya; one of the oldest philosophical systems. Meaning and Theory of Guna The core dynamics of samkhya psychology is based on the theory of the gunas. The sanskrit word guna means qualities. There are three gunas each representing the qualities which govern the nature on macro as well as micro dimensions. Three gunas sattva (quality of effulgence, balance), rajas (quality of transformation/movement/dynamism) and tamas (quality of maintaining status quo/staticity/passivity), are the essential principles which are the constituents of nature and are instrumental in differentiation. The entire theory of gunas is very relevant. One can relate it to day to day experiences every moment without failure. On the mental plane these three gunas create various tendencies which can be classified into positive and negative categories. And most importantly the permutations of gunas which constitute nature; can be harmonized; there come yogic practices, tools and principles. The various yogic tools physical and non physical help the individual to harness these subtle essential potencies of nature. All three gunas are contrary and yet complementary to each other. Transient reality as function of Guna The nature known as prakriti refers to the state of absolute potential before any differentiation starts. Gunas are the substance and the forces of nature. When they are in a state of equilibrium there is absoluteness and state of non creation. Equilibrium means sattva transforms into sattva; rajas into rajas and tamas into tamas. Once the equilibrium is broken the process of differentiation is nature (prakriti; the creatrix) starts. Then the mutual permutations of the gunas start which starts evolution and differentiation in nature. These three principles of nature keep nature or manifest phenomenal reality always in flux. But despite these changes and transmutations and permutations the consciousness principle remains unchanged and immutable. Influence of Guna on Human Behaviour According to Samkhya, human psyche is immensely affected and influenced by interplay of gunas. As one guna becomes predominant we observe corresponding qualities of that specific guna in the personality of the individual. The human being and its nature, relies heavily on the combination and inter-permutation of three gunas. These gunas are the basic essences of one’s personality and because of the different combinations of these gunas, we are shaped into a specific personality type. The three gunas are the causal sources of the various tendencies, qualities or psychological temperaments in human personality. A specific combination of gunas can give rise to a particular personality type. In Samkhya Yoga and Gita as mentioned repeatedly that gunas influence the human behaviour and personality; and with the transformation of gunas, transformation of personality is possible. The study of the gunas is of immense importance from the view point of understanding the dynamics of human behaviour. If we see through Samkhya perspective we find that the different typologies of personality found in any part of the world could easily be reduced to the presence of a definite combination of gunas. We have seen that there are basically three types of personality found in the world according to Gita and Samkhya. These personality types are determined because of the presence of one predominant guna. Here predominance of one guna does not indicate that the other two gunas are eliminated from the personality rather it indicates that the two other gunas are present in subdued state, but in that state also they may be available in different proportions in personality which ultimately can result in shaping the individual into a specific personality type. Each personality type shows a range of personality traits, the clustering of these traits together mould the personality in a particular type. Gunas in Indian Psychology are the basic sources of all the traits known to psychology. Hence these three are considered the forces determine the personality types. In one personality type the traits of sattva, Rajas and Tamas might be found in varying proportion, depending on the nature of their combinations. Types of Personality based on Guna Sattva predominant personality Sattva guna is the quality of effulgence, knowledge and wisdom. A person with Sattva predominant has mental clarity, mind is not deluded by any confusions, has clear intention and focused attention all the time. Such a person performs every action diligently, steadily and with relaxed alertness. In behaviour of such a person one may see lots of patience and moderation. Samyam (inner restraint) and Viveka (ability of discrimination) are the predominant qualities in such a person. According to Yoga Psychology, a Sattva dominant person has Ekagrata mind (one-pointed). This indicates that a Sattvik person has lots of control over one’s lower mental tendencies and desires which are required in spiritual sadhana. Rajas predominant personality Chief characteristic of Rajas guna is dynamism and potential to transform/change. One who has rajas guna predominantly active in their nature are very dynamic, passionate and energetic on the positive side. But predominance of rajas often leads one into spirals of varied emotional upheavals. Due to the quality of Rajas guna one becomes highly competitive, ambitious and at time stubborn and authoritative as well. Guided by intense desires to achieve something in life also at times becomes cause of frustration, disappointments, jealousy and anger once one fails to achieve. Person with Rajas predominance always in alert mode and often they find it very difficult to relax. They are very susceptible to heart conditions, hypertension and digestion related issues in life. In Yogic term mental state of a typical Rajas predominant person is of vikshipta (oscillating) mind. These people enjoy physical activities but find sitting still and meditating very challenging. Tamas predominant personality Tamas is the quality of ignorance, inertia, status quo or staticity. This is one quality which holds one down from taking any initiative in life. Tamas is predominantly coloured by the characteristics of lethargy and languor. Mind is always clouded by confusion and indecisiveness. There is complete lack of control over one’s speech, thought and actions. There is absence of Viveka as a result such a person is mostly guided by impulsive and instinctive tendencies. In Yoga, such a state of mind is defined as Mudha avastha (indolent state). While studying the characteristics of personalities we should always understand that we all have these gunas in us. It is predominance of a particular guna defines a specific set of personality traits. Read More...

Few Pros and Cons of Bikram Yoga

by Rishikesh Yogis 4 Likes

A lot of you must be quite familiar with the famous style of yoga known as ‘Bikram yoga’. To help you recall – it is a style of yoga that is practiced under hot and humid conditions where in the temperature of the room is keep somewhere between 37 degrees – 55 degrees and the humidity is maintained at 40%. This style of yoga happens within 90 minutes of time frame and, consists of 29 different yoga asanas coupled with two Pranayama exercises. Hot! Isn’t it? A body experiences wilder activity when it is subjected to this sauna-like environment. However, with this heat-oriented energetic experience comes a set of woes which can be quite discomforting and need proper management. Here are the most important pros and cons of Bikram yoga that you must know in order to prepare yourself for the new and upcoming hot yoga class: Pros: Strength One of the most interesting Bikram yoga benefits is the fact that it utilizes, as well as, inculcates amazing strength and endurance in a yogi’s body. An ideal Bikram yoga class requires constant effort and focus, as staying within the respective yoga pose under the heat can be quite challenging to accomplish. Breath The core essence of yoga is breath management while performing the various asanas. Due to the constant flow in Bikram yoga poses practiced under hot and humid conditions, a yogi learns how to control and regulate their breath in order to achieve the poses correctly. This requires focus and strength. Hence, mastering Bikram yoga style contributes greatly to a yogi’s ability to manage his breathing practice. Cardio Practicing yoga in a heated room leads to a heftier degree of cardiovascular activity. The entire Bikram yoga session is constantly active which keeps the heart rate prevailing at all times. Hence, a person aiming to lose weight (especially, water weight) can benefit highly from a Bikram yoga class. Detoxify The most prominent benefit of Bikram yoga is its capability to make a person’s body continuously perspire so they can sweat out all the toxins and cleanse their body completely. Healing Healing is the next most vital aim of a Bikram yoga class. The heat produced in a yogi’s body lubricates muscles and joints while the exercise continues to trigger these. Such activity works better than hot water massage equipment and instantly helps heal the soreness, or persistent aches in the practitioner’s body. Cons: Dehydration With extensive heat, a person’s body immediately begins to sweat. This persistent sweat (without a doubt) detoxifies your body. However, under its persisting effect the body loses a lot of electrolyte, magnesium and potassium which may lead the person to dehydrate and, possibly faint under its effect. How to Manage: Hydration is the key. Place a water bottle ready by the corner of your yoga mat and keep consuming mini-sips from it on the go. If you continue to feel dizzy, seek a break and get some fresh air. Handle the Heat: It is possible that your body might not be able to adjust itself to the heat of a bikram yoga class. The symptoms of which include headache, arrhythmia, minimal sweat with high body temperature. Continuing practice while ignoring these signs may result in a heat stroke. How to Manage: It is advised that you reach a Bikram Hot Yoga classes a few minutes early and let your body adjust to the heat before the session commences. If the body temperature still does not regulate itself and you continue to show these symptoms, then go for a cold shower immediately. Persistent Nausea Due to overexertion of the cardiac muscles coupled with the heat, you may experience symptoms of nausea, headache, asphyxiation, which can be physically overwhelming. How to Manage: Stop the practice and let your body relax in shavasana or the corpse pose for some time. If you continue to feel the same, then step out to get some fresh air. Consumption of Vitamin C oriented beverage can also help you feel instantly better. The ‘slippage’ Since the body sweats profusely while performing Bikram Yoga poses, some of the sweat can fall onto your yoga mat and making it really slippery. As the skin comes in regular contact with sweaty yoga mat, performing Bikram yoga poses perfectly can be quite challenging. How to Manage: Keep a body length towel handy that you can spread underneath your body in order to absorb the sweat before it comes in contact with the mat. A Bikram Hot Yoga class is quite challenging, yet fun at the same time. In order to reap maximum benefits from it, you are advised to remain focused throughout the session so you enjoy its profit and carefully manage its cons at the same time. Read More...

What are the Importance and Benefits of Pranayama

by Sushant Pandey 23 Likes

This is a two-part series to explain the importance and benefits of Pranayama. In the first part Let's discuss the concept and meaning of pranayama as defined in Hatha Yoga and Patanjali Yog Sutra. In the next part of this blog, the techniques and benefits of each technique are discussed in the detail. Concept and Meaning of Pranayama It should be noted that Pranayama is not deep breathing similarly retaining the breath once only as long as one can do so is not the way of Pranayama. Prana Means the vital force, Ayama is the lengthening or widening through control. When breathing is controlled so as to retain the prana, it is Pranayama. The ultimate aim of Pranayama is to be able to retain the breath. There are three types of Pranayama, namely, Puraka (inhalation), Rechaka (exhalation) and Kumbhaka (retention) are of two types, Antaranga (internal) and Bahiranga (external). "Tatah Ksiyate prakashavaranam" Thereby the covering of light disappears. It is said in Patanjali Yoga Sutra that by the practice of Pranayama the psychic centers are activated and as a result of that, the covering of knowledge is removed. Prakasha here means the psychic centers. The psychic centers are usually covered or veiled due to sensory experiences. The luminosity of these subtler vehicles is limited or covered by the physical matter of the brain. Removal of psychic or pranic blockages In pranayama practices breath is considered as the vehicle which harmonizes, activates and liberates psychic and vital energies in the body. Removal of covering by Pranayama means removal of the covering physical matter over the psychic faculty. It means that when you have practiced Pranayama something happens in you by which the psychic energies are released from the veil or control or obstruction of the physical mechanisms of the brain. Energy is released even when you switch on the light or switch on the fan. Pranayama creates a similar condition in the brain by which the inherent psychic faculties are released. Concept of Pranayama as per Hatha Yoga [caption id="attachment_8875" align="alignleft" width="402"] Bhramari Pranayama[/caption] In the tradition of Hatha Yoga, practices of pranayama should only be started once the body is released from dross and energy channels are free from blockages through the practices of Shatkarma (cleansing techniques), Asana (Hatha yoga pose) and Yogic diet. Pranayama is more than simple breathing exercises and it must be practiced systematically and under the proper guidance. The word Prana is a combination of two syllables. Pra and Na. Prana denotes constancy it is a force in constant motion. Prana is the vital life force and Pranayama is the process by which internal pranic store is increased. Pranayama is comprised of two words Prana & Ayama. Which means Pranic capacity or length: It is not merely breath control but a technique through which quantity of Prana in the body is activated in a higher frequency. In yogic terminology, it is said that whatever is manifest is the sthoola rupa or gross form of the subtle, cosmic energy, known as prana. In yoga and tantra, there is an eternal truth: the basis of existence depends on the two forces, Shiva & Shakti, consciousness and energy, ultimately they are not two forces but one; Shakti or prana is the creative and dynamic aspect of consciousness or Shiva. The purpose of hatha yoga is the realize Shiva or consciousness by means of Shakti or Prana. Pranayama is practiced in order to understand and control the pranic process in the body. Breathing is a direct means of absorbing Prana and the manner in which we breathe sets off Pranic Vibration which influence our entire being. Effects of Pranayama on Prana and Mind When prana moves, chitta (the mental force) moves. When Prana is without movement, Chitta is without movement. By this (steadiness of Prana) the yogi attains steadiness and should thus restrain the Vayu (Air)’. II/2 Hatha Yoga Pradipika Prana and mind are intricately linked. Fluctuation of one means fluctuation of others. When either the mind or the prana becomes balanced the other is steadied. Hatha yoga says, control the Prana and the mind is automatically controlled, whereas Raja Yoga says, control the mind Prana gets controlled. These are two approached of yoga. The mind is equated with a wild monkey, jumping here and there. Because of this inborn tendency, it is very difficult to hold it still. Hatha yoga says let the mind be concentrate on the automatic body functions and vital energy and mind will become quite by itself. When the nervous impulses steady and rhythmic, the brain functions are regulated and the brain waves become rhythmic. The breathing process is directly connected to the brain and central nervous system. It also has some connection with the Hypothalamus, the brain center, which controls emotional responses. The Hypothalamus is responsible for translating perception into the cognitive experience. Erratic breathing sends erratic impulses to this center and thus creates disturbed responses. [caption id="attachment_8874" align="alignleft" width="375"] Nadi Shodhana Pranayama[/caption] There are also certain areas of nasal mucous membrane which are connected to the visceral organs. When impulses coming from the nose are rhythmic the visceral organs, particularly those connected to the coccygeal plexus, respond in the same manner, rhythmically. Being disturbed, these organs again send irregular impulses to the brain and cause more disharmony and imbalance. This cycle is continuous. By becoming aware of the nature of breath and by restraining it, the whole system is controlled. When you retain the breath you are stopping nervous impulses in different parts of the body & harmonizing the brain wave patterns. In Pranayama, it is the duration of breath retention which has to be increased. The longer the breath is held the greater the gap between nerve impulses and their responses in the brain. When retention is held for a prolonged period mental agitation is curtailed. Pranayama as per Patanjali Yoga Sutra Actually, Patanjali defines Pranayama as the gap between inhalation and exhalation. Pranayama is usually considered to be the controlled inhalation and exhalation combined with retention. However, technically speaking it is the only retention. Inhalation/exhalation are methods of inducing retention. Retention is most important because it allows a longer period for as it allows more time for the exchange of gases in the cells. I.e. oxygen and carbon dioxide. Patanjali further says that retention of breath after expiration removes the hindrance to yoga. In Hatha Yoga, Yoga is the union of the two poles of energy within us, known as Ida (the mental or psychic force) and Pingala (the vital force). In mundane awareness, these poles are separate from each other. In transcendental awareness, these poles come closest together and during retention, the poles come closest together. Breath retention must be developed in order to stop the fluctuation of the brain and mind so that more expansive types of experience can develop. When you go further into yoga, there comes a time when you must have some control of the mind so you can dive deeper within yourself. When you try to practice mantra or meditation, the fluctuating mental waves create a barrier between you and the object you are trying to focus your awareness on. In the next part of this blog, learn about the Types of Pranayama and Their Benefits. Rishikesh Yogis Yogshala offers Yoga Alliance accredited Yoga Teacher Training Certification Courses in Rishikesh. At Rishikesh Yogis, we believe yoga is a lifestyle. It is not a technique or a mere practice; it is how one can lead their life towards its betterment. Our yoga retreats and training sessions lead you to immerse yourself into the yogic lifestyle while dwelling in an ashram-style setting, alongside experienced and dedicated yogis. We have Internationally acclaimed award-winning world-class certified yoga trainers. Read More...

Self-Transformative Approach in Yoga Class

by Sushant Pandey 2 Likes

As we know yoga is a generic term and more accurately it is a path which leads to self-evolvement, upliftment and refinement of qualities in practitioners. But most of the times yoga is mistaken as a set of physical techniques, which reduces the scope of this discipline of self transformation to merely some sort of sports and physical endeavor. Approaching yoga ‘Yogic way’ When we practice in yoga class our approach in the session guide our whole endeavor in right direction provided it is based on yogic principles. Following are a few principles for practitioners of yoga which will help them to be on right track: Principle of “Here and Now” One of the main ingredients of yogic journey is to ground our awareness in ‘here and now’. If your awareness is not grounded in the moment while practicing asana or any other techniques then you are not doing yoga. Advancement of practices does not imply that one should do difficult asana or become more flexible but doing it with awareness. Asanas help us to enhance and deepen our awareness of the body no matter how easy or difficult posture is. A beginner will practice even difficult poses with scattered awareness and whereas someone who is established in yoga will do practices with focus and un-dissipated awareness. Asanas (Yoga poses), pranayama (Yogic breathing) or meditations are the various tools of yoga to sharpen our awareness and discipline the mind-body complex. When your awareness is scattered then your mental energies are dissipated most of the time and you end up devitalizing yourself. To be focused and aware is the first and the foremost training in yoga class. And this is the meaning of ’being grounded’ in true sense. Non-competitive; letting go Yogic process has always been an individualized process. It is all about the individual who has embarked on the path of self transformation. The focus in the sessions is to withdraw the awareness and to capture the experience in here and now moment. Philosophy of yogic teaching is ‘’to be who you are’’. Therefore any distraction in the classes should be avoided and one needs to be more accepting to one’s own self. Respecting one’s own limitations and proceeding from there is one important element of yogic path. The present state of one’s body and mind is the result of various events, issues as well as experiences of past which are to be resolved at individual level. Therefore comparison of two practitioners should not be done in session as each one carries unique set of experiences, limitations as well as strengths within one self. This is the path you tread alone. A non-competitive awareness helps one to let go the same set of mentality which one carries all day long which creates frustration, tensions, anger, restlessness and dissatisfaction in life. Any transformation taking place in the moment is more important than ‘’what you were’’ or ‘’what you will become’’. If yogic practices are done with this awareness than the whole process becomes more immersive and transformative. Ahimsa (Non-Violence) In every yoga class there should be an element of mindfulness and practitioners should be aware of the effects of yoga techniques on the body-mind complex. We should always be in touch with the body and listen to it while practicing. One of the important codes of yoga journey is to follow Ahimsa (non-violence). Ahimsa is not always for others but it starts with one’s own self. Honoring the pain and having attitude of compassion with non-competitive attitude should go hand in hand. This requires lots of self-reflection and self-acceptance during the practice. The ultimate purpose of practicing yoga is not to satisfy just one’s ego and performing under peer pressure in the class. Rather yoga is a journey of self-transformation, self-awareness and inner growth. Read More...

Enroll at the Best Price for YTTC Program in India at Rishikesh Yogis Yogshala

by Rishikesh Yogis 13 Likes

Hailing to the town of Rishikesh for experiencing yoga and spirituality is a desirable experience. And, so a number of souls, entities travel to this holy land to discover and unfolded the mystics of yoga and spirituality. Some are yogis willing to explore the art on a much deeper level, while some are yoga amateurs aspiring to become well-grained practitioners. Rishikesh braces all kinds of individuals and has legacies to offer each soul. When the quest for yoga begins, there are several factors that require attention for a smooth and enlightening experience. As much as we would like to dismiss the monetary factor, we cannot completely let go of the role of our pocketbook in this voyage. However, it does not have to be all that there is to consider, think and take care of. Monetary concerns are secondary when it comes to yoga education. India, being the epicenter of yoga and spirituality, undeniably offers the most authentic and pocket-friendly experience of yoga. And, this experience can be made further inexpensive by enrolling for Yoga TTC program at the best price in India. Rishikesh Yogis offers exactly that, a yoga program that is accredited, authentic, rewarding and would not become hefty on your bill book either. The school delivers recognized YTTC program in India at the best price. There are several underlying factors behind the YTTC program at Rishikesh Yogis being so incredibly worth the money. Some of the factors are enlisted below: Acclaimed YTT Certification Rishikesh Yogis is a Yoga Alliance certified yoga school. As an RYS (registered yoga school), the Yogshala holds global accreditation in its yoga training programs. With this recognition, it has become a bench mark of delivering quality yoga education. When a Rishikesh Yogis student graduates their YTTC program, they receive the honor and validation status of being a Yoga Alliance recognized yoga instructor and practitioner. With this certification, you shall be at the liberty to spread the education of yoga anywhere in the globe. Yoga Alliance Approved Curriculum The curriculum is always the core of a successful training program and Rishikesh Yogis ensure the standard set by Yoga Alliance in their curriculum. The entire program proceeds in different stages under Practical Techniques, Intensive Meditation sessions, how to become a good Yoga Teacher, Knowing the Body and its Anatomy, Yoga philosophy (the yogic life) and Practicum of the entire course content learnt during the entire program. Ideal Daily Schedule and Curriculum Delivery The schedule of the program is kept diverse and, is followed under firm discipline by the much respected and acclaimed yoga teachers of Rishikesh Yogis. While the day begins with Herbal infusion, mantra chanting, and morning yoga asanas, it progresses towards yogic teachings and intense meditation practices. The entire day concludes with documenting the learning and experience of the day and a soulful interaction with fellow yogis and teachers. Food and Accommodation The candidates are provided with comfortable accommodation in the premise of the Yogshala. Rooms are facilitated with all modern amenities for comfort, overlooking the Himalayan surrounds in the backdrop. Nutritious and highly delectable meals are served to the blossoming yogis for proper nourishment of their body and soul. Excursions and Activities for Rejuvenation The gurus at Rishikesh Yogis believe that yoga education should not be limited to study and practice only. Recreational activities are just as crucial for rejuvenation. Yoga teaches us how to breathe freely and liberate ourselves mentally and physically. For ensuring versatility in the program, spiritual and adventurous excursions such as trip to Kunjapuri, trek to the Himalayas, river rafting activities are conducted for overall well-being. Additionally, the yogis also get to pamper their body and soul with a complementary Ayurvedic Massage. The Perfect Training Outcome Behind every step we undertake, there is the motive of gaining a result and a consequence. This result is the reason why we invest our time and money in a particular program. Whether the result is about gaining a memorable experience, or about gaining recognition that would lead us to other opportunities or it could just be about gaining a learning curve. Here, you are rewarded with all of these outcomes post successful completion of the program. You would evolve as an acclaimed yoga teacher, a deeply grained practitioner and yoga erudite while living a momentous experience. If you are looking for an authentic yogic experience and knowledge at the ideal fee then your search ends with Yoga Teacher Training program at Rishikesh Yogis. Read More...

6 Best Meditation Retreats in India

by Rishikesh Yogis 2 Likes

‘Meditation’ – a technique, and a process perceived as many things by different people. For some, it is a way of life. For others, it is a method that demands time in life. And, for the rest it is a non-decipherable concept. We do not know which category you might belong to. Whether ‘meditation’ is a way of life for you or something that demands time from life, or it could just be an unexplored science that fascinates you – ‘meditation’ is undeniably unique and one of the most invigorating forms of science ever developed. There comes a time in our lives when the mental and emotional clutter overflows creating an imbalance in our mental, emotional and physical health. This may lead to insomnia, anxiety, feeling low, depression, and other physical disorders like BP, heart problems, diabetes etc. Under such circumstances a Meditation Retreat in India is one such elemental experience that is worth living at least once in a year. If you happen to travel to India and are unsure of the destination to undergo a rejuvenating trip, then we suggest you hail for a Meditation Retreat in Rishikesh. A meditation tour in India will not solve a purpose if you are looking for one, it is devoid of it. You might harness something like a weight on your body, mind and soul – ‘meditation’ delivers you to the present moment and lets you live in it, be at peace with it. Meditation is a vast science with different segments and techniques. It is quite easy to feel unsure about which one is ideal. Hence, we have listed the six most inspiring methods to explore from when on a Meditation Trip in India: Vipassana Meditation Achieving mental purification by seeing things as they really are – this is the niche of Vipassana Meditation. Retreats based on Vipassana meditation encourage participants to follow a life of discipline and observe silence and mindfulness all the time. One of the most ancient and the most pain stacking meditation techniques since the time of Lord Buddha, Vipassana Meditation is meant to help achieve mental and physical peace in the most vital situation. Known for its tougher-than-life process, this meditation technique is taken by very few people due to the same reason. However, if you do decide to give this one a try then you are advised to have nothing on mind, but ‘patience and devotion’. Transcendental Meditation Achieving a state of inner-calmness and peace even when surrounded by chaos and confusion – this is the purpose of Transcendental Meditation. In this form of meditationThis classification of meditation tour in India is specifically for the stressed out souls looking to tune out disparaging things out of their lives. It opens the gateway to achieving ‘inner peace’. Heart Rhythm Meditation The Heart Rhythm Meditation focuses on a downward style of meditation technique that works on the process of consciously observing the movements of cardiac muscles as the focus travels from the core of the body to its feet. This form of meditation technique helps build positive and elated vibes in people. It progressively helps on all three major levels – mentally, physically and spiritually. Mindfulness Meditation One of the ancient forms of Buddhist meditation techniques, Mindfulness Meditation focuses on two keywords ‘Awareness and Acceptance’. Under this particular technique, thoughts are set free. The meditator does not try to control their mind in order to concentrate better – instead, they accept things, thoughts, and images as they appear in the conscious. Eventually, when the wandering pauses, the mind is able to focus back with much more ease and intensity. This method helps you direct towards living life mindfully. Guided Visualization Meditation To invoke calm and happy thoughts, guided visualization meditation technique seeks visual support of an object or an image that inspires the practicing individual. It uses the power of imagination – as an individual imagines a situation or an experience that renders peace and happiness to them internally. This imaginary experience helps achieve peace, tranquility and delivers feelings of fulfillment to the mind. Kundalini Meditation Kundalini Yoga retreats are based on the traditions of traditional Hatha Yoga, Kundalini Yoga and Tantra philosophy. There are various Kundalini Kriyas which are employed in the course modules with the purpose of balancing, cleansing and harmonizing the various chakras (energy centres) and Nadi-system (system of energy channels). This form of meditation retreat helps an individual enhance their creative energy and intuitive skills. Guide yourself towards any of these mesmerizing meditation vacations in India and attain a speckle of enlightenment whose effects resonate with your soul for an entire lifetime. Read More...

What is Kundalini Yoga?

by Sushant Pandey 2 Likes

What is Kundalini Yoga? Etymologically the term- 'Kundalini' means coiled. In Tantra tradition Kundalini stands for latent, hidden or coiled psycho-spiritual potential. Kundalini Yoga is practical branch of Tantra philosophy which provides us with tools and techniques to harness latent psycho-spiritual potentials within us. Aim of Kundalini Yoga is to awaken this dormant potential through advanced esoteric techniques of traditional Hatha Yoga and Tantra. Kundalini yoga is a part of the tantric tradition. Since ancient times, the ancients have realized that mental faculties can be refined and expanded and that mental experiences do not necessarily depend on an object. Tantra says that the range of mental experience can be broadened. With the help of the senses, mind can have an experience based on an object. This object based experience is subject to the limitation of time, space and corresponding object. On the other hand there can also be an experience beyond the framework of time, space and object. The second form of experience can happen when the present mind expands beyond its given definitions, borders and limitations and when this experience occurs, energy is released from yourself. Kundalini Yoga is the process of realizing this transcendental experience which is beyond the limitations of the mind and its faculties. This process of expansion of awareness and mental experiences happen through awakening and liberation of Kundalini Shakti (energy) within us. Process of Kundalini Yoga Process of traditional kundalini sadhana entails Bhuta Shuddhi or Tattva Shuddi (purification of elements). But before that it is highly important that the aspirant has trained his body and mind to a sufficient degree through practices of Hatha Yoga and meditations. Kundalini is cosmic prana (life force) embodied within us in dormant state. Before awakening the Kundalini one requires to go through intense purification of body mind system. Tools of Hatha Yoga such as Shatkriya (six cleansing practices), Asana (traditional Hatha Yoga poses) and Pranayama (Hatha Yogic breath-work); help to purify the body and mind from gross to subtle levels. Purpose of all these techniques in Kundalini Yoga Classes or training is to purify the pranic system consisting of Nadis (psychic or pranic channels), Chakras (pranic or energy centers) and Tattvas (elements). All the Chakras located in the body are the centers of Tattvas (elements). The lower five chakras Muladhara chakra (root), Swadhisthana Chakra (sacral), Manipura Chakra (Navel), Anahata Chakra (heart) and Vishuddhi Chakra (throat), are the centers of Tattvik activities. The other higher chakras are the centers of subtle elements experienced at higher dimension of awareness. These are those vital spots in the body where energy exchange or concentration is at intense level. Our body is electro magnetic bio-chemical entity. In other words the reality we live is based on energy transmission and exchange. Each information which flows in or out is based on energy exchange. These chakras are the centers of these energy flows. These energy centers are very vital also because there are energy lines emanating from there. On the physical plane these correspond to nerve plexus. Aspects of Teaching in Kundalini Yoga Training The first and the foremost goal of the Kundalini Yoga classes or training is to reset these chakras from blockages and malfunctioning. And this is the most challenging and arduous task to begin with. As one begin to work on the chakras through asanas, pranayama, mudra (pyscho-physical gestures) and bandhas (energy or psychic locks) lots of emotions and intensity of energy are felt. These upheavals experienced in classes of Kundalini Sadhana are the result of the upsurge of energy resulted due to chakra resetting and toning. As these chakras act like the subtle switches of specific centers in the brain and therefore also correspond to the specific instinct centers in the brain. Various Kundalini and Chakra oriented pratyahara (mind withdrawal techniques) and dharana (intensive focusing) meditation techniques equip the practitioners to channel the released or awakened energies in the pranic system. Kundalini yoga tradition is the process of transmuting the existing psycho-spiritual energies. As the energies within the body is refined and awakened, as a consequence state of consciousness is altered. Meditative awareness dawns upon the aspirant as a result of nadi cleansing and chakra activation. Tantra looks at matter-energy-consciousness in one continuum. And it believes that energy of matter can be transmuted. Therefore once bodily energies are mobilized through Hatha Yoga techniques, it begins to awaken a very refined awareness within the practitioner. In Kundalini Yoga training some of the techniques used like Tattva Shuddhi (purification of five elements), Chakra Shuddhi (Chakra cleansing), Chakra Dharana (intense visualization of chakras), kundalini kriyas and traditional Hatha practices are highly effective in creating a life transforming experiences in the person. Ideally in Kundalini Yoga Classes or training, there has to a perfect blend of activating and purifying practices like Shatkriya, Asana, Pranayama, Mudra, Bandha and internalizing techniques from stages of Pratyahara and Dharana. A proper combination of these elements in Kundalini Yoga Classes yield a very uplifting results. Apart from these techniques mentioned above there are range of meditation techniques involving different Yantras (visual primordial geometrical symbols) and Mantras (psychic sound vibrations). Each chakra has its corresponding sound vibration (mantra) and a specific psychic symbol. Some of the stages of dharana meditation on chakras, awareness of the aspirants is internalized deeply. Chakra Dharana technique is one of those practices which channel the awareness to such an extent so that a practitioner can visualize each symbol of the chakra with intense focus and awareness. Read More...

Yoga Nidra: an art of yogic relaxation

by Sushant Pandey 1 Likes

Yoga nidra is a meditation technique. It is a powerful technique of pratyahara, which can be used to bring about complete physical mental and emotional relaxation. As a technique of Pratyahara Yoga Nidra induces an experience of internalization in the practitioners. In the classical branch of Raja Yoga, there is a stage of meditation called Pratyahara which induces a state of internalization and inner relaxation. Yoga Nidra; literally translated as psychic or yogic sleep is one of the techniques of Pratyahara. The state of Yoga Nidra is very close to hypnagogic state. It helps disengage the mind from disturbing cycle of repeated thoughts and emotions and eventually provides much needed relaxation to your mind. The term yoga nidra is derived from two Sanskrit words. ‘Yoga’ meaning union or harmony and ‘nidra’, which is broadly defined as sleep or relaxation. The term can be said to mean relaxation, which creates inner harmony. Yoga Nidra is based on ancient tantric practice, called ‘Nyasa’. The word nyasa’ means to place or take ones mind to that point. Using this techniques shakti or energy of the different parts of the body is awakened by reciting the corresponding mantra of the body parts. Yoga nidra is characterized by systematic withdrawal of awareness from the whole body to various parts first externally and then internally. When awareness is turned inwards, visualizing and meditation is developed. Yoga nidra is often refers to as psychic sleep as the individual is between the states of sleep and wakefulness. Yoga Nidra is one of the techniques of Pratyahara. Pratyahara is one of the stages of meditation when one starts to experience withdrawal of the awareness from external sensorial experiences. THE STAGES OF YOGA NIDRA There are eight distinct stages of Yoga Nidra when taught traditionally. Preparation In the first stage of preparation pose of shavasana (corpse pose) is assumed. This pose once assumed properly then it helps you to eliminate all discomforts of the body and would help to attain maximum physical relaxation. In this state of preparation, through various techniques, your awareness is internalized, which helps you disengaging from stress inducing thoughts. As a result it immediately connects you with the experiences of the body and mind ‘here and now’. Sankalpa Once your awareness is internalized then you are asked to take a positive and simply worded resolve. Once you chose a positive resolve and repeat mentally in Yoga Nidra, it leaves a very deep impression on your sub-conscious mind. It helps giving a positive direction to your mental energies. Rotation of Awareness In the third stage of Yoga Nidra, you are guided to rotate the awareness through different parts of the body. Normally route to rotate the awareness is fixed and very systematic. In this stage, your awareness gets fully grounded in the body and systematic rotation through body would help to deeply relax not just the body parts but also your mind. Key to relaxation here is your conscious awareness with body parts which helps to establish a deeper connection with the body and hence relaxes it. Breath Awareness In the fourth stage, awareness of breath is enhanced. It helps to induce a deep physical and mental relaxation. It also provides your mind a support to remain aware and rooted in the present moment. Various techniques of breath awareness are employed in the practice to strengthen your ability to concentrate without creating tensions. Creating opposite sensations/feeling In this stage you are trained to create opposite sensations or feeling which remaining non-involved. Initially it may start with very simple opposite pair of physical sensations such as heaviness and light or heat and cold. Later it may involve more emotionally laden opposite feelings or emotions. But during the entire stage you are asked to remain an observer of the manifestations of these sensations or feelings. This stage not only releases the pent up emotions associated with the feelings but also enhances your ability to withstand them effectively in real life situations. Visualization In stage six of Yoga Nidra, there are many visualization techniques used. These techniques may range from simple and random objects visualization to healing visualization, story visualization or daily routine visualization. The stage of visualization enhances the ability of photographic memory, relaxation of the mind, healing of the body and helps improving the learning outcome. Sankalpa After visualization, the stage of Sankalpa is again repeated. This repetition helps to deepen the impressions of resolve when you are still in the state of deep relaxation. It is like irrigating the seed of Sankalpa through reaffirmation. Externalization Once you graduate through all these stages explained above, then your senses are guided properly to reorient towards external surroundings. This allows you to come out of deep relaxation without any disorientation. Read More...

Improve Your Whole Well-being with Sarvangasana

by Rishikesh Yogis 11 Likes

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. Read More...

5 Reasons You Should Opt For a Yoga Instructor Profession

by Rishikesh Yogis 0 Likes

Nowadays every young mortal wants to do something out of the box and choose a successful career for themselves without making a big mistake, but regretfully, most of us have no idea what we want to do. Every occupation has its pros and cons. Amidst the multitude of appealing career options, picking a right career for you can be an insurmountable task. Needless to say we all desire for jobs which are high paying, least stressful, and fun. But, the relation of stress and money is beyond imagination. The more money you make, the more stress you gain. Perhaps this makes you wonder if there is any occupation which offers the combination of money, peace and fun? Yes, Yoga Instructor Jobs are like dream jobs as they have a great pay and low stress. Now you may be wondering about how to become a yoga instructor? All you need to do is just find an appropriate yoga teacher training school for yourself, get enrolled, and give your best shot. Take a glance at below-mentioned points to analyse how choosing the yoga teacher profession can give you a handful of many benefits: Experience Your Complete Transformation: Being a yoga instructor, practising yoga on a regular basis will change you mentally, morally, emotionally, and physically. The core yoga practices clear up your mind, let you connect you with your soul, help you in weight loss, make you aware of your ‘authentic’ self. You gain more control over emotions and become calm, content, patient and gleeful. Change of Attitude: Yoga practices give you relief from stress, peace of mind, cut out all the negative energy around you, and let you emerge as a confident, efficient and vigorous person. It changes your way of seeing and dealing with the small and big things of life. You can easily feel the difference before and after practising several yoga exercises consistently. By bringing positivity in your life, it makes you feel more alive. Being a yoga master makes yoga a permanent part of your life and hence makes you much more awesome. Earn Respect and Recognition: With the increasing popularity of yoga, equally raising the need for yoga experts. Yoga is now the new mantra of living a healthy and happy life. By being a certified yoga teacher will not only increase your demand among people but also you will see a lot of respect and affection for you in other’s eyes as you are that angel who is helping them to get what they strongly long for – be it an enticing physical appearance or mental relaxation. Live long with a Healthy Lifestyle: When it comes to health issues, yoga has the solution of all the problems. From increasing blood circulation, flexibility, strength, and stamina to preventing from cartilages and joint breakdown, cardiac diseases and more, yoga practices improve the overall organ functioning. Being a yoga teacher means a being a robust and active person with no health problems. A Career with Great Scope and Earning: Considering the immense benefits of this miraculous art form, career opportunities in this field is expanding rapidly in every nook and corner of the world. After becoming a yoga instructor, you can work in health clubs, gyms, yoga schools, and for individuals also. There are opportunities available in both government and private sectors. You can also run your own yoga centre and become self-employed. Now yoga has spread its wings in several fields like research, management, hospital, academics, administrative, and consultation. What are you waiting for? Earn your yoga instructor certification and start living a healthy, blissful and affluent life. So gather your sacks for a yoga teacher training in Rishikesh and return home with a restored form of you. Read More...

Silent Meditation Retreat in Rishikesh: Feel the Comfort of Silence

by Rishikesh Yogis 17 Likes

Once you indulge in a silent meditation retreat, you get to inject the stillness of silence within. This way you can feel the energy surrounding you in an enhanced way. The calmness of the atmosphere will be experienced in a different way. Silent meditation retreat in Rishikesh is a programme wherein people collect voluntarily to meditate for days on a stretch, without having any conversations with one another. Initially, silent retreats will be tough to execute. There will be different emotions bursting out such as loneliness, confusion, discomfort, exclusion etc. Once you go ahead with the programme, it will build an atmosphere of stillness. The retreat will help you understand things in a different way. For example, you will be able to observe the ticking of the clock, which we would have otherwise ignored. We can hear the chirping of birds and, feel the breezy wind, and would appreciate and feel the beauty of nature in a completely different sense. The silence can be intriguing initially or, it can prove to be a discomfort for most of us. Once you drown yourself completely in the nourishing atmosphere, you will start cherishing silence and by the end of the programme, you will look forward to it with zeal. Benefits of Silent Meditation Retreat When we are having conversations with people, our mind is active. When we express ourselves, our emotions are on the verge of exploding and we are not able to think with clarity. Silence helps in relaxing the mind, as it is not active because we are not having conversation with people. It helps us gain a better perspective on life and, helps us observe things in a better way. It also helps us in developing better connectivity with the self. Our perception towards things changes completely. This can only happen, once we quieten the rummaging thoughts in our mind and uncover those hidden thoughts that are meant to ponder over. Our attitude combines with our thoughts and we lose our concentration and focus. Silent retreats help us in giving a foundation to the meditation practice by increasing our concentration. Since we are not talking, our mind is not active, there is inner and outer peace. There are no social interactions and our thoughts are not scattered. This way we are able to focus deeply on our thoughts. In this materialistic world, there are numerous things that distract us from seeing ourselves clearly. It enables a human being to mirror themselves in a better light. Further, it helps us to connect to feelings and emotions that were overlooked before. We start observing everything around us. We question our lifestyle, our purpose in life, etc. We go out in search of answers. These retreats offer us the opportunity of experiencing noble silence. Our mind indulges in discursive thinking about past experiences, negative thoughts, having conversation with others etc. Silence takes a toll over discursive thinking and ends up calming down the mind. The peace helps us in eliminating the desires and aversions. There is a boost in our self confidence. This means that we have experienced noble silence. When we are sharing the silence with others, we realize that we have built a deeper connection with them. This connection is a deeper connection and it would not have been built if we would have indulged in conversations. The stillness can be felt in a beautiful way if it is experienced amongst beautiful mountains. Silent meditation retreats in Rishikesh allows you to unwind from the busy life of the city and take in the serenity of the mountains. Initially silent meditation will be a tough experience, but once accomplished you will start loving the beauty of silence. It will transform you completely, by giving you better clarity towards life and, will broaden your arena of thinking. Silent meditation retreat is sure to give you an experience of lifetime. Take in the nourishing atmosphere and experience the comfort of silence with a silent meditation retreat in the holy town of Rishikesh, India. Read More...

5 things that you need to know before you enroll for a Yoga Teacher Training

by Sushant Pandey 0 Likes

Yoga nowadays has become a fad. Being a resident of Rishikesh and yoga teacher for 18 years, I know that a lot of aspirants visit this city to enroll in Yoga Teacher Training courses. Often I get a very valid and basic question from aspirants; “which one is the right yoga teacher training course to attend?” For someone who has started learning yoga recently, this is a very valid and important query. Because teaching during an initial period of learning leaves a very strong and deep impression in practitioners’ psyche. So here I will shed light on some of those ingredients which make a yoga teacher’s training course very fulfilling, stimulating and exploring. Yoga Teacher Training rooted in Tradition One should look for a center which offers yoga teachings based on traditional wisdom and philosophies. As a teacher as well as a practitioner of yoga I believe that initial driving force in the practitioner helps a lot in shaping his/her quest for yoga. I have been trained throughout my professional career in a very traditional teaching environment of yoga. The approach of teaching was very integrative and holistic with a lot of focus on mindful practices and their effects on mind-body complex. Traditional and holistic approaches in teaching help one not only to learn but explore deep inside as well. Mindfulness or awareness in practice is one of the underlying currents on traditional and traditional yoga teachings. Always remember yoga teaching is not just about learning a set of techniques; it’s also about self-exploration as a practitioner and student of yoga. Get the concept of ‘Yoga’ right Exploring the course contents of yoga teacher’s training program, one should see whether the school is presenting the holistic understanding of yogic philosophies or not. Currently practicing yoga is reduced to merely performing postures and stretches in class. In fact, yoga is a generic term which stands for Union, Connection or harmony. Literally, it means ‘Union’. In traditional sense Yoga also stands for a path, a methodology or a system to actualize one’s spiritual self. To have a broad and deeper understanding it is important to understand the major branches of yoga in the light of their philosophical roots. For example, techniques of meditation emphasizing on developing meditative awareness in one’s day-to-day life have roots in Raja Yoga. The metaphysical background of Raja Yoga is Samkhya Philosophy which is one of the oldest existing philosophies in India. One can never fully understand the concepts of Raja Yoga until Samkhya metaphysics is understood or taught well in the class. Similarly, Hatha yoga loosely termed as physical yoga, on the other hand uses the body as an instrument to expand and liberate the mind. Philosophy of Tantras is the metaphysical background of Hatha Yoga. People, who see Hatha yoga merely as a system of physical discipline, should know this is one of those philosophies in India which established a direct link between Body, Mind, and Energies. And secondly, the founding principles of Tantras upon which Hatha Yoga tradition is based, is purely monistic, which sees a direct relationship and interconnectedness in all the different fabrics of creation. Classes igniting Self reflecting analysis or Swadhyaya Teaching in an ideal yoga class is incisive, stimulating and self-transforming. Any contents taught in the class can enhance or deepen self-awareness or self-reflection only when it is relevant. If teaching cannot help one to relate with one’s own life experiences and circumstances then it loses its purpose and relevance. An ideal class creates an environment which helps aspirants to connect with one’s experiences through insightful teachings and philosophy. A good yoga teacher will always motivate and guide you to develop self-reflecting awareness not just inside the class but also in the day to day life situations. A detached self-reflecting awareness brings poise, balance, and clarity in adverse situations in life. Through the yogic practices whether it is a technique or philosophical discussion, a yoga class should create a facilitating environment to develop an ability of immersive and mindful self-analysis in students. The entire purpose of yogic teaching is to help an individual to evolve at physical, mental, emotional and spiritual levels. Teaching correct methodology A lot of practitioners get attracted to nice advanced and ego boosting posters of yoga poses of teachers and yoga teacher’s training centers. Sometimes these can be deceptive. What an aspirant should check if yoga teacher training center dedicates a fair amount of time in teaching the correct methodology of class teaching. This includes – In-depth understanding of body anatomy and physiology in light of yoga practices Ideal class presentation Deepening understanding to respect the body Helping to understand the vulnerability of an individual or a specific group How to use the words, expressions, voice modulations, demonstrations, various props, visual or audio aides Teaching ethics, use of hands of body adjustments, respecting personal space of practitioners Teaching adjustments (not necessarily physical) for specific individuals and groups Ways to teach meditations and philosophical principles in most relevant ways Paying individual attention to aspirants/students to nurture or groom them to become a complete teacher and many more… In-House experienced team of teachers Last and not least, to accomplish all the above areas of teaching a center needs a team of highly experienced and dedicated teachers. Teachers having experience of working with diverse groups or organizations can give you teachings based on their own personal experiences. A lot of schools in Rishikesh hire rookie teachers, who have secured their certification of 200 hours yoga teacher training program. As result teachings in these centers are very superficial and bookish. So next time when you look for a yoga teacher training course make sure to do a proper investigation and then chose a center to avoid any disappointments. Author : Yogi Sushant, Yoga Philosophy, Meditation Yoga has always been a part of Sushant’s family. He has a profound understanding of both practical and theoretical aspects of the yogic traditions and is a very spontaneous and skillful teacher of Hatha yoga, meditation, and relaxation. Know More about Yogi Sushant Read More...

200 Hours Yoga Teacher Training for 2019-2020, in Rishikesh India

by Rishikesh Yogis 1 Likes

Recognized by Yoga Alliance, USA, Rishikesh Yogis Yogshala is the most authentic and traditional yoga center in Rishikesh, India. It is a recognized center for Yoga & Meditation. At our yoga center in Rishikesh, Students come from various countries like USA, UK, Australia, Spain, Russia and many countries to learn Yoga and become authorized. Yoga trainees attend our Yoga Teacher Training program, live here and have practical experience at our yoga center. Rishikesh Yogis Yogashala offers 200 hours Yoga Teacher training in Rishikesh India. This training includes following things : Morning Guided meditation Pranayama Asana Learning Hatha Style Learning Ashtanga Vinyasa Style Yoga Anatomy Yoga Philosophy Mantra theory Class & Teaching methodology Yoga Therapy & Ayurveda Classical Meditation techniques such as Yoga Nidra, Hridyakasha Dharana, Chidakasha Dharana, Ajapa Japa, Antar Mouna, Chakra shuddhi, Chakra dharana and many more. During the session, you will learn deep concepts of yoga & its various positions, subtle nuances of meditation techniques and get explanation about following : How to enter into a specific position and how to come out from that position. Perfect posture of the position. Absolute usage of props (including benefits of using props) How to assist others and correct various faults. Other advantages of Yoga in human life. Sequencing Ways to present meditation classes Nuances of teaching meditation in group Customization of meditation techniques and programs During our training program, we focus on developing good Yoga posturing skills and meditation teaching in every students along with the conceptual knowledge of each Asana and meditation techniques. The class is a combination of conceptual knowledge of traditional Hatha, Iyengar style of Yoga, Kundalini Yoga and traditional meditation techniques. It will improve your practices and gets internal benefit of the Yoga. Our 200 hour Yoga teacher training course has following specific features : It is suitable for every level of student – beginner, intermediate, and advance level of students. It includes a detailed explanation of asanas, its methods, correct posturing, alignments, and how to assist other learners and use of props – including ropes, blocks, straps. Learning lifestyle of a Yogi in a Ashram along with yoga which helps to gain health, happiness and freedom from stress, anxiety, anger and other disorder of brains. It includes conceptual knowledge of yoga and its practices in form of Asanas (postures), pranayama (breathing), meditation (dhyana), Yoga positions – mudras, bandhas, kriyas. It includes teaching methodology, yogic anatomy and physiology and yogic philosophy. Detailed and insightful focus on meditation techniques chosen from Raja Yoga, Kundalini Yoga, Kriya Yoga and various Upanishads. Our Yoga center is situated in a peaceful environment at hills area of Himalayan mountains range and very near to River Ganga. Check out our Yoga teachers training program for more details – Click here Feel free to contact Rishikesh Yogis Yogashala if you have any query. Read More...

Journey of Yoga

by Rishikesh Yogis 0 Likes

“The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart”. – Helen Keller I feel yoga is one of the most beautiful thing that I have experienced in my life till now. Yoga is a term that has been understood differently by many all around the world. With this diverse experiences yoga has come out as one of the main source to keep the body in its healthiest form. When I started yoga my mindset was different, I started it because many others were doing it and I had time. I never realized that in next few months my life will change. I firmly believe that changes happen when you are ready for it. In all these years of yoga practice I have become completely different. I feel myself more stronger, more calmer and more stable. I have learned so much from yoga that now I don’t do yoga but feel yoga. Yoga is not about doing postures and pranayama or to meditate but yoga is our lifestyle. What we do, what we eat, what we think, talk etc…So basically its our exposure to our lifestyle. Yoga is one of those things that have taught me to aware. Awareness of the self that is usually difficult to control. Because in our everyday life we are aware of everything else around us except our own self. Paying focus to your own self is so difficult initially because for mind it’s so unusual thing to do. But as soon as we start training our awareness there comes so many experiences and realization. With yoga we develop inner harmony between body and mind. It’s a holistic science that has a power to relax and to improve the body and mind status through different traditional techniques. With growing popularity people are adapting yoga to cure different health disorders. Yoga changes our relation with our own inner self. It develops ones confidence, determination, concentration and patience. With regular practice of yoga range of experiences increases. Not only physical body is affected but mental and spiritual growth as well happens with yoga practices. Yoga is not any religion but an art that every individual should learn so that the society as a whole grows . One should understand that it is a journey of Self Discovery. “When the restlessness of the mind, intellect and self is stilled through the practice of Yoga, the yogi by the grace of The Spirit within himself finds fulfilment” – B.K.S Iyenger Read More...

A Complete Guide to Yoga Retreats in Rishikesh

by Rishikesh Yogis 3 Likes

Rishikesh is the ultimate destination to some of the best ashrams, yoga shalas, and retreats in India. Spiritual yoga retreats Rishikesh transform you into a new personality altogether for a better and healthy living. Yoga may be treated as an economical form of exercise to many but, the effects of it are priceless and to be cherished throughout a lifetime. The only challenge that we notice is the approach to the right people to help on selecting the best yoga retreats in Rishikesh. Our guide will help you plan a comfortable journey for your mission on spiritual healing. Why do people enroll for yoga retreats? If you are reading this article on spiritual yoga retreats Rishikesh, then the answer lies within you. Yoga cleanses your mind from impure thoughts, makes you positive in life, and helps you to embrace your inner self. All these inner and outer healings are not possible unless you have the right guidance by experienced people. Maha yogis, rishis, and preachers traveled all the way to the mountains and caves to learn the art of yoga. These are the places where you find utmost peace to interact with yourself. You are away from the hustle bustle of the city life, sound pollution, and all the worries that have been affecting you. Rishikesh has been an ideal location that conducts various yoga retreat programs by experienced and skilled yoga teachers. You interact with likeminded people who are positive and spiritual. Dealing with people who are alike and seeking peace helps to follow the healing process faster. How can a yoga retreat enliven your spirit in Rishikesh? The ambiance and environment of various ashrams in Rishikesh, India take you to a different world away from the monotonous and hectic city life. These give you the true purpose of living. You get tuned with your body, mind, and soul at once. Plenty of experienced yoga teachers, skilled yogis, and intellectual gurus share their knowledge and expertise with you. Spiritual yoga retreats Rishikesh offer you an enchanting experience on the sacred river Ganges where you perform certain rituals and take blessings from the gigantic Himalayas with some world-renowned yogis. People from different parts of the globe come to seek peace in the mystic lands of Rishikesh, India. Best spiritual yoga retreats in Rishikesh: If your mind is wrecked by negativity and your soul is urging for solace then you must try some of the spiritual yoga retreats in Rishikesh. Indulge and interact with people who have come here by leaving all the worldly pleasures as they know the value of discovering the self. Kriya and Kundalini Yoga Retreat: Kriya and Kundalini are the most ancient forms of yoga. It’s a 7 to 14 days program with a blend of exercises and relaxing music by the best teachers in the world. The course may even prolong based on the package chosen. You will learn the art of chakra balancing and get healed with some innovative sessions. Every morning of your program begins with breathing exercises and mantra chanting. Stress Management Yoga Retreat: Stress is one of the major evils haunting every one of us in daily life. With the practice of certain yoga postures, chakra balance, and breathing exercises, you can overcome stress and manage your life in a better manner. You become more alert of the anxiety that is nagging you and you learn to handle difficult situations confidently. Stress management retreat involves balancing of various chakras of your body that gets disturbed. This is one of the reasons why stress management yoga retreat is preferred by most people. Yoga and Meditation Retreat: A spiritual connection with yourself is like connecting with the god. Those who are close to Indian culture and roots of India would know the true purpose of yoga and meditation retreat. The program lays a strong foundation on India’s background as you get to learn from some of the best teachers and yogis. It’s a minimum 7 to 10 days program that includes an introduction to the importance of Bhagavad Gita. Mindfulness Retreat: We often get swayed by pride and ego; however, there comes a saturation point in life when you wish to be the real you. Mindfulness yoga retreat helps you to overcome your weakness, fight back your egos, and learn the art of forgiveness. Certain meditation exercises during this program train you to stay grounded. All the above programs include specialized training in mudras, asanas, breathing exercises, and self-awareness techniques. You may even customize your training as per your need and requirement. Check the retreat that you like the most, select the areas you wish to understand and get enrolled in these spiritual programs. Spiritual yoga retreats Rishikesh offer you an experience like never before. We hope that you were able to find the information you are looking for regarding various spiritual programs in Rishikesh and are all set to be a part of this divine journey. Read More...

7 Major Benefits of Yoga for Stress Management

by Rishikesh Yogis 2 Likes

We all come across stress, anxiety, and depression; these issues have become evils in our daily life. Due to changing lifestyle, a lot has changed in human life. Many new forms of stress management techniques have arrived today. Despite this fact, the roots and practice of ancient yoga have remained consistent. Yoga has helped many people overcome various issues related to their life. It is undeniable that stress brings a lot of physical and mental issues; you become drained and exhausted. Some more common problems that arise out of stress are; Migraines Depression Lack of sleep Hypertension High and Low blood pressure Heart issues Weight gain Spondylitis and more... Issues are many but the solution is one – Yoga! Yoga is the answer to all the above issues and much more that could disrupt your life from living normally. The technique of yoga is not magic but practice. Both men and women can avail various benefits out of Yoga and live a stress-free life. The question is, how does yoga help in getting rid of stress? The postures, techniques, and exercises in yoga comprise of asanas, pranayamas, relaxation, meditation, and breathing exercises that help you overcome stress. Due to more number of people coming forward to experience the benefits of Yoga, a world Yoga day is celebrated on 21st June every year. It’s a fascinating sight to notice a massive number of people joining hands to get rid of their painful issues in life. How can yoga help to overcome stress? Regular practice and belief are the key points before you expect any positive result. You must believe in yourself and the fact that you will get rid of stress with the help of regular practice. Some postures in yoga help you to feel relaxed, at ease and relieved from all that has been running in your mind. Notice the children in your family or around you; they often forget their worries by playing and cracking jokes with their friends. The like-minded kids around them and the body movements while they play help them ease down the stress. That is exactly what yoga does to you! As we grow, our responsibilities increase and we forget to be cheerful. It adds to our stress and we often fall into negative ways of overcoming stress such as alcoholism, drugs, and antidepressants. Some even take catastrophic steps. Yoga helps combat this by managing the stress for you. Let’s understand the different advantages of yoga for stress management. Benefits of yoga for stress management: Union of mind, body, and soul: A combination of breathing exercises and asana unites the mind, body, and soul. Imbalance of these three gives birth to health issues and unwanted mental stress. Health experts and yogis have confirmed that yoga has relieved people from stress to a great extent. Improved sleep: Some forms of exercises in yoga help you sleep peacefully. Most people complain of the inability to sleep properly due to various issues troubling them in and out in their life. People bring more focus in life with regular yoga practice. Increased energy: Breathing exercises are extremely important in yoga for stress management. The slow breath patterns along with inhaling and exhaling techniques bring more positive energy to your body. Scientifically, it helps the oxygen to pass through your organs by making you feel relaxed. Increased concentration: Yoga asanas relax your body by overcoming stress. We all must have noticed forgetfulness when we are worried about something that’s disturbing us. It leads to a confused state of mind. Yoga brings an improved concentration to deal with situations with a calm mind. Experience deep Relaxation: Meditation is an important factor in yoga for stress management. One of the essential things expected during stress management is the ease of mind. Yoga with meditation balances those alpha waves that are needed to relax your mind. While you do the breathing exercises, your heart rate tends to become normal and blood pressure normalizes. Boost in Confidence: Stress often breaks us and tears us apart from taking decisions in life with confidence. We start feeling confused and indecisive in everything and seek others’ support. Yoga for stress management is the best alternative for bringing back inner confidence. Inner healing: Our healing process gets shattered when we are stressed. We fail to react to situations with a calm mind and break down most of the times. Those who practice yoga postures will realize how it helps to build strength and utilize energy at the right channel during crisis or period of extreme stress. Lastly, yoga isn’t a magic wand to eliminate stress permanently from life; stress is a parcel that you will receive every day. However, with the practice of yoga, you build a positive personality and a confident approach to handle situations in a better manner. Start learning the different poses of yoga for managing stress from today! Located in the beautiful valley of Rishikesh – the ‘Yoga Capital of the Globe’, Rishikesh Yogis Yogshala is one of the most renowned schools for Yoga Instructor Training in Rishikesh, India. In addition to recognized Yoga Teacher Training Certification Courses, we also specialize in conducting highly invigorating, Yoga and Meditation Retreat Programs in India. Read More...

Top 5 Deep Breathing Exercises in Yoga

by Rishikesh Yogis 10 Likes

Breathing is known to all of us as it is a normal daily occurrence. But, we don’t understand its importance until we become short of breath or suffer from any breath ailment. Breath is the energy we need to live. But, how many of us know this, ‘To breathe well is to live well?” How many of us know that breathing consciously can bring amazing effects on our overall health? Focusing and feeling the pranic energy-- “the breath” going in and out is an incredible experience. Right breathing techniques not only lengthen the years of our life but also offer a multitude of health benefits. So, start breathing correctly with deep breathing exercises in Yoga and enjoy living life by becoming happier, more productive, and energetic. Get started with these 5 best yoga deep breathing exercises given below that are beneficial for all of our body’s processes, organs, and, its systems: Kapalbhati or Skull Shining Breath: The regular practice of this breathing exercise provides a glowing head and bright intellect. How to do: Sit on the floor and fold your knees. Straighten your back and neck. Now, place both your palms on the knees. Close the eyes. Inhale slowly and exhale forcefully in a way your abdomen goes inwards. Keep breathing for 5-10 minutes. Benefits: Improves the functioning of liver and kidneys. It reduces eye strain and helps get rid of dark circles. It eliminates acidity, toxic gases and cures gas-related problems. The exercise calms the mind, improves its memory and concentration power, and rejuvenates the whole body. Bhastrika or Bellows Breath: This powerful breathing exercise in yoga provides instant energy and power. How to do: Sit in a comfortable position, Keep your back and neck straight. Close your eyes and relax the muscles of the stomach. Place your palms on the knees. Now, start breathing forcefully with an equal emphasis on inhalation and exhalation. Make sure your breathing is in-depth and powerful following a pace of 1 second for each inhalation and exhalation. The breathing should make the diaphragm expand and contract in tandem. Continue the process for 5-10 minutes. Benefits: Strengthens the lungs and cures Asthma. It calms the mind, purifies the breath, and improves heart health. It also cures common cold and, improves the functioning of immune system. It improves the metabolic functioning and burns weight faster. It clears the nadis, nostrils and sinuses. Anulom Vilom or Alternate Nostril Breathing: This yoga deep breathing exercise is beneficial for the overall health. How to do: Sit comfortably in a cross-legged position. Keep the eyes closed and relax all the muscles completely. Close your right nostril by pressing it with the right thumb and inhale through the left one. Retain the breath for a few seconds. Now, remove the thumb from the right nostril and, press the left nostril with the right finger. Now inhale through the right nostril. Hold the breath and remove the right finger to exhale. Repeat the entire process for 10-15 times. Benefits: Improves the functioning of digestive system and cures constipation. It balances hormones, increases energy, and keep allergies at bay. It helps cure arthritis, sinusitis, eye and ear issue, and diabetes. Bhramari or Bee Breathing: The deep breathing exercise stimulates the metabolism, increases oxygen intake and balances secretion of hormones. How to do: Sit at a peaceful place in Vajrasana or Padmasana. Stretch the shoulders and keep the back straight. Now, close the ears with thumbs, place the index fingers on forehead and ring fingers on the closed eyes. Breathe deeply at a steady rate and exhale slowly while keeping your mouth closed. When you exhale, make a humming sound in a way that your fingers feel the vibrations. Repeat the procedure for 5-1o times. Benefits: The yoga breathing exercise cures hypertension, calms the nerves and reduces frustration, anger, anxiety. It reduces blood pressure, migraine issues, and builds confidence. It cures throat problems and provides a clear voice. Bahya Pranayama or external Breath: This deep breathing exercise in yoga is a three-step process that includes inhaling, exhaling, and retaining the breath. How to do: Sit comfortably in Padmasana or Vajrasana with back straight. Inhale deeply and exhale forcefully. On inhaling, retain the breath while pulling your stomach up and bending your neck to touch the chest with the chin. Stay in the posture for 5-10 seconds and, repeat the whole process about 5 minutes. Benefits: Cures hernia, diabetes, acidity, constipation, gastric, urinary and reproductive problems. It improves concentration and helps attain enlightenment. Make deep breathing exercises in yoga a part of your living and enliven your mind, body, and spirit. Read More...

A Guide to Yoga

by Rishikesh Yogis 0 Likes

The traditional art of yoga holds different meaning for different people. Some view it as a practical aid that helps with physical ailments and, others perceive it as a method to achieve mental calmness. For many of them, the traditional art is an integral part of life, a way of life. Perception differs from person to person and, so does the need to practice the art of yoga. The reason to practice the mindful art can be various, but the goal is same -- to achieve healthy body, mind, and soul, to achieve tranquility in life and to awaken higher consciousness for profound change in lifestyle. The idea to start the practice of yoga poses marks the first step towards self-transformation. Rest lies in practicing the art with dedication to fulfill the very purpose. In order to reap the most out of yoga practice and to successfully accomplish the purpose, it becomes pivotal to learn thoroughly about the science of yoga. The guide to yoga will feed you with in-depth knowledge about the art, correct practices, benefits and more. One can always start the practice with beginner series to make the body familiar with the art of yoga and to gain flexibility before progressing to advanced level for higher enrichment. But if you have a curious bone tickling inside you that incites you to gain knowledge of different yoga asanas then this is the perfect stop for you. Hence, we move further to explore the diverse yoga postures under different categories: Seated Yoga Poses: 1 Garland Pose (Malasana): Begin the pose in tadasana position. Spread your feet as wide as your mat. Flex your knees, lower down your hips and come into a squat position. Part your thighs slightly wider than your torso. Keep your feet together. Drop your torso a little forward and bring your upper arms to inside of your knees. Fold your hands in a prayer position such that elbows should press along the inside of the knee. Try to bring the hands to the center of the chest. 2 Hero Pose (Virasana) : Kneel on the mat to bring the knees together and thighs perpendicular to the floor. Separate the feet wider than hip-distance apart. Press the top of each foot and toe nails into the floor. Pull the calf muscles away from the knee and roll them out. Sit on your hips such that the inner portion of calves touches the outer thighs. Place your arms on the knees and draw it up from thighs. Sit in the pose for 1-5 minutes and breathe deeply. 3 Fire Log Pose (Agnistambhasana) : Sit on the mat with legs stretched forward and erect spine. Bend your right knee close to the chest. Put your right ankle above the left kneecap. Now bend your left knee and bring it under the right knee. Slide left shin beneath the right shin. Spread your toes and press through heels. Press your groin towards the floor and rest your fingertips on the side of the body. Hold the pose for 1 minute. Standing Yoga Poses: 1 Dancer Pose (Natarajasana) : Stand with a straight back and arms by the side. Breathe in, bend your right leg backward and hold the right foot with the right hand. Move the right leg upwards as much as possible. Stretch your left arm forward. Retain the yoga pose for 20-30 seconds. 2 Eagle Pose (Garudasana) : Stand on the yoga mat with arms at the sides. Balance the body weight on right foot and cross the left thigh over right. Make sure the knees are bent over. Fix your sight at one point in front of you. Extend your arms in front. Fold your left arm under the right one. Bend your elbows, raise your forearms in perpendicular position. Wrap your arms and hands and press your palms together. Lift your elbows up and reach for fingertips. Keep your shoulder blades towards the waist. Straighten your hips and chest to the front wall and draw your belly in and up. Gaze at the tips of the thumb. 3 Extended Hand To Toe Pose (Utthita Hasta Padangusthasana): Begin in mountain pose. Put your weight on the left foot. Draw your right knee up towards the chest. Place your right arm to the inside of your right thigh. Loop your index and middle finger around the right foot’s big toe. Bring your left hand to your left hip. Engage the abdominal muscles and left leg muscles. Keep the left leg straight. Exhale and stretch your right leg forward. Square both the hips and drop the right hip to keep it in line with the left hip. Hold for 6- 20 breaths. Twisted Yoga Poses: 1 Simple Seated Twist Pose(Parivrtta Sukhasana): Sit on the edge of the yoga mat. Cross your legs in front at the shin. Widen your knees and locate each foot under the opposite knee. Turn your legs towards the torso. Even out your weight. While relaxing your feet and thighs place your right hand behind you. Place your left hand on the outside of the right knee. Twist to your right as you exhale. Gaze over your right shoulder. Hold for 10 breaths. Change the cross of the legs and repeat the pose on opposite side for same time period. 2 Half Lord Of The Fish Pose ( Ardha Matsyendrasana): Sit on the floor with extended legs and arms by the side. Bend both the knees and firm the sole of the feet flat on the floor. Drop your left knee to the floor and place the left foot under right leg and make it rest along the right posterior. Breathe in as you raise the left arm overhead. As you breathe out turn towards the right side and slip your torso through the inside of the right thigh. Locate your left elbow to the outer of the right knee. Keep your fingertips pointed toward the ceiling. Reach to the back of the body with your right hand and rest it on the floor. Make your torso spiral around the spine from tailbone to the crown of the head. Upon inhalation, lengthen your spine and on each exhalation -- twist. Turn your head over the right shoulder. Press your inner foot stronger on the floor. Hold the pose for 1 minute. 3 Twist Pose (Bharadvaja Asana): Begin in staff pose. Shift your body weight to your right hip. Bend your knees and draw lower legs to the left. Rest your legs on the floor, and tuck your inner left ankle in the arch of the right foot. Lengthen your spine as you inhale and twist your upper torso to the right side as you exhale. Place the left hand on the right thigh and right hand behind the body on the floor. Lift your left palm up. Press through the left hip bone. Move your head over the right shoulder to gaze. Lengthen the spine as you breathe in and twist deeper as you breathe out. Hold the pose for up to a minute. The guide to yoga enables you to explore diverse dimensions of traditional art to acquire comprehensive wisdom for refined practices. Read More...

What is Hatha Yoga?

by Sushant Pandey 2 Likes

Introduction of Hatha Yoga Hatha Yoga is a popular branch of the Yoga science. It works first and foremost on the body assuming correctly that most of us tend to identify the self with the physical body and can therefore begin our journey to the spiritual self through this medium. Here we see a similarity to body-centered therapies in that the body is used as a means by which we can ‘clear’ ourselves in order to reach higher levels of understanding and consciousness. Advanced stages of Hatha Yoga aim then to transcend the body after intensive work on it has brought about a complete understanding of our relation to our physical form. B.K.S Iyengar states that “Hatha Yoga teaches us to use the body as the bow, Asana as the arrow, and the soul as the target.” Furthermore he says: “It is a fact that not one has realised the soul without using the body, the mind, the intelligence and the consciousness as the means to realising it. When they are cultivated, they become refined and merge in the soul. This is divine absorption, the effect of Hatha Yoga.” Metaphysical Background of Hatha Yoga Tantric Roots in Hatha Yoga Hatha Yoga stems from the Tantric tradition and it marks a change from the older spiritual traditions of India which viewed the body as almost repulsive and a definite obstacle to Spiritual growth. The Kula-Arnaova-Tantra (an important Hindu work) states that “Without the body, how can the highest human goal be realised? Therefore having acquired a bodily abode one should perform meritorious actions.” Purification of energy flow in Hatha Yoga Hatha Yoga concentrates on the purification of the body. Asanas are the first stage of Hatha Yoga with the intention that they purify, control, and restructure the pranic (energy) flows. The increase in pranic flow will result in the release of toxins, a more supple body, and a higher state of consciousness. Once one has regulated the body through asana, Hatha Yoga then says pranayama can be practiced. Pranayamas will activate the built up prana to a higher frequency resulting in an even higher state of mind. Disciplining the Mind-Body complex through yoga Postures and Pranayama Asana (posture) and Pranayama (Breath-work) practices stipulated in the Hatha Yoga texts are used as a means to achieve self discipline and self control. The beauty of Hatha Yoga lies in the fact that it is the body and not the mind that we are trying to discipline. If we try and control the mind and get it to quiet down and behave we can very easily become discouraged and frustrated. The body we work on in Asana and Pranayama is not only a makeup of bones, muscles, and bodily systems but also includes the energy channels (Nadis) and the subtle psychic centres (Chakras). The basic premise behind Hatha Yoga is control and manipulation of prana. The body exists because of the existence of prana and every aspect of our being is related to it. This means that mind is directly related to prana and once we control the prana, the mind is automatically controlled. It is said in the Hatha Yoga Pradipika “When prana moves, ‘chitta’ (the mental force) moves. When prana is without movement, Chitta is without movement.” Somato-Psychic dimension in Hatha Yoga practices Hatha Yoga aims to restore balance. If we break up the word, “Ha” represents ‘ pranic force' and “Tha” represents ‘mental force.’ “Hatha” is the union of pranic and mental forces. This union is essential as we find that an imbalanced state leads either to physical disease (where the pranic force is dominant), or mental disease (where the mental force is dominant). Asana and Pranayama help to restore any imbalances caused by the fluctuations of mind and prana. This simple principle of harmony in Hatha Yoga is extremely effective. If we confer health to one part of the body it will influence the rest of the body. As the effects of asana and Pranayama begin to influence not only the body but the mind and consciousness as well, then we become more in tune with our physical and spiritual worlds. A clear, flexible, uncontaminated body is the facilitator of those same traits in the mind. In turn, a clear uncontaminated mind maintains a healthy, positive body. Thus we see that the practice of Hatha Yoga creates positive loops of physical and emotional well-being. Concept of energy flow and energy centres in Hatha Yoga There are said to be 72,000 Nadis in the body. The three most important Nadis are called ‘Ida’, ‘Pingala’, and ‘Sushumna’. ‘Ida’ nadi represents the Lunar current and those aspects of female energy. It represents the flow of consciousness and flows through the left nostril. ‘Pingala’ nadi is the solar current, the flow of vital energy. It is the male aspect and flows through the right nostril. We can now draw correlations and say that ‘Ida’ would represent the ‘Ha’ (pranic aspect), and ‘Pingala’ would represent the ‘Tha’ (mental aspect) of ‘Hatha’ Yoga. ‘Sushumna’ nadi is the neutral force representing the spiritual energy. When our ‘Ha’ and ‘Tha’ aspects are bought into a perfect union and balance then Hatha Yoga is achieved and the prana flows freely through the Sushumna nadi. Every single nadi runs through and converges at various centres in the body known as ‘chakras’. The aim is therefore also to purify these chakras in order to allow the prana in every single nadi channel to flow uninterruptedly. Every asana practice and pranayama technique help to restore balance and purify the entire pranic channels to help aspirants enjoy a perfect harmony and health within. Read More...

5 Amazing Benefits of Earning a Yoga Instructor Certification in Rishikesh

by Rishikesh Yogis 6 Likes

Amidst the hustle-bustle and fury of the city life, if you feel completely lost and feel the need of discovering your true self at the same time, all you need to do for yourself is getting enrolled in a yoga teacher training program. A yoga teacher training takes you out of the chaos surrounding you and gives you the opportunity to connect with your true being. On completing your yoga teacher training, you earn the yoga instructor certification that can play a vital role in improving your physical, mental, and spiritual being. Despite the fact that there are infinite options all over the world from where individuals can earn their yoga teacher certifications, amidst all of them, there is a wonderful city that offers everything a true yogi desires for. It’s the spiritual hub and the yogic capital of the world- Rishikesh. Here are the top five benefits which a yoga teacher certification in Rishikesh can bring into your life: Take your practice to a new level: Taking your yoga teacher training in the pure, sacred, and yogic atmosphere of Rishikesh can improve your asana practice. The guidance of traditional renowned yoga masters helps you in knowing your body in the best way possible. During your yoga teacher training, you get an authentic knowledge and deeper understanding of yogic science, and the correct method of performing asanas by properly adjusting and aligning your body that saves you from getting hurt or injured while performing them. Provide you with a whole new outlook on life: Being the hub of yoga learning and yoga teacher training schools, Rishikesh is visited by thousands of yoga enthusiasts from different parts of the world throughout the year. The city is often the first choice of individuals seeking authentic learning of yoga. When you embark on your path of earning your yoga teacher certification in Rishikesh, you meet many different and like-minded individuals from whom you get to learn prominent lessons of life. By the end of the training, you learn to deal well with the ups and downs of life and live a successful, joyous, and peaceful life. Change your perspective: Completing your training in the spiritual and scenic atmosphere of Rishikesh helps you in understanding the impermanence of everything around you and make you realize the joy and beauty of what you have in your life. You learn to be in the present moment. Yoga teacher training under the supervision of great yoga masters of Rishikesh can change your attitude and teach you to live an optimistic lifestyle. You forget the bad experiences of the past and worries of the future and learn is to live each and every moment of life to its fullest. Make you a better person: Rishikesh is the city of good-natured, kind-hearted and innocent people. The residents of this city are very humble, friendly, and supportive. They are always ready to give loads of help no matter its day or night. During your month-long training, you get the opportunity to be in the company of such people which instills and enhances the feeling of love, and compassion in your personality. Permit to share your knowledge globally and earn well: Through a yoga teacher certification, you get the golden ticket to serve millions of distressed lives with the yogic power. In return, along with inner satisfaction and great contentment, you also earn a great amount of money. There is hardly any career that gives you the opportunity to help others and pay you well for that. A yoga teacher is one such rewarding career. So, earn your yoga teacher certification in the splendid city of Rishikesh and start living a meaningful and purposeful life. Read More...

How a Yoga Alliance approved 200 Hour Yoga Teacher Training Can Change Your Life

by Rishikesh Yogis 0 Likes

Whether you want to dig deeper into the mystic world of world, want to discover your true self or aspire to serve people across the world, for whatever reasons you want to learn and practice Yoga, a Yoga Alliance Approved 200 Hour yoga teacher training is the first step that can help you in making your dreams a reality. A yoga teacher training course certified by Yoga Alliance enhances you at mental, physical, and spiritual, and professional level. It is a foundation stone in your journey of becoming a successful yoga practitioner and teacher. The course acquaints with a different layer of Yogic art and science and gives your life a meaningful purpose. Joining a yoga teacher training program brings a handful of benefits in your life. Here are 5 notable ways a Yoga Alliance certified 200-hour yoga teacher training can change your life: Improve your teaching skills: When you enroll in a yoga alliance registered 200-hour yoga teacher training course, you are guided by highly experienced and qualified yoga instructors who put their all efforts to cultivate and enhance your teaching skills. They give you a thorough knowledge of various aspects of yoga and develop confidence in you to share your knowledge among yoga enthusiasts. You are also provided with the opportunity to teach other peers during your program that prepares you the embark on your journey of a successful and skilled yoga teacher. Deep understanding of yogic science: On joining a yoga Alliance certified 200-hour yoga teacher training course, you get the opportunity to delve deeper into the mystic world of yoga. From anatomy to philosophy, the comprehensive curriculum is designed to give you a thorough knowledge of all the branches of yoga and advance your yoga practices. Unleash the powers within you: Practising yoga on a regular basis makes you realise of your hidden potentials and elevate you mentally, morally, emotionally, and physically. The core yoga practices clear up your mind, let you connect you with your soul, and help in discovering your authentic’ self. You learn to face and handle the difficulties of life and become more calm and well-balanced. Become more mindful and focused: During your training, you escape from your hectic day-to-day life and practice yoga and meditation with full concentration and focus. Doing this regularly for a month-long period enhances your ability to concentrate and focus on things that are important. The training also allows you to immerse yourself in yogic practices in a peaceful environment that enhance your practice of mindfulness and teach you to maintain peace among the chaos. Step into a successful and rewarding career: In the cluster of stress-triggering and screwing jobs, a 200-hour yoga teacher is one of the most rewarding jobs that gives you physical relief, mental satisfaction. the increasing popularity of yoga, equally raising the need for yoga experts. Yoga is now the new trend and the solution for living a healthy and happy life. By becoming a Yoga Alliance certified 200-hour yoga teacher you can help millions of distressed lives with the yogic powers and in return, earn a lot of respect, affection, and a good sum of money. What else can you ask for? After becoming a yoga Alliance certified 200-hour yoga instructor, you can work in both government and private sectors and can also run your own yoga centre. So, earn a Yoga Alliance approved 200-hour yoga instructor training certification and start living a healthy, happy and a successful life. Read More...

6 Types of Kriyas to Ultimate Purification

by Rishikesh Yogis 5 Likes

A human body is composed of three doshas commonly named as Vata (one that governs the perfunctory function), Pitta (one that keeps the body’s chemical functions in check) and Kapha (the structure manager of the body). These ‘tridoshas’ (three doshas) need to remain balanced in the body for maintaining sound health and well-being of an individual. There can be a number of external or internal fluctuations that can lead to a lost balance between these doshas. Gathered waste, harmful toxins are some of the major causes of this disrupted rhythm. Through the practice of certain cleansing practices, you can restore the body to its natural health and well being by eliminating all the accumulated radicals. These cleansing practices are referred to as the Shat-kriyas in yoga science. Shatkriyas (or Shatkarmas) signifies six types of kriyas that are practiced for ultimate purification of the entire body and mind. These kriyas have been the studied and practiced by sages, gurus and yogis since the evolution of yoga. You can also decipher them as the methods of preparing the body for undergoing intense practice of yoga. Being internally cleansed is of the essence for mental, physical and spiritual beautification. Shatkriyas form a vital component in the study of eight limbs of yoga. The yogic kriyas are also explained in the ‘Niyamas’ denoting how a swachh (clean) body is closest to the divine. So, if you wish to undergo this celestial route of purification then you can learn about it by undertaking a yoga program or perform it under the guidance of a serious practitioner. Let us discuss the six types of kriyas and their benefits: Kapalabhati (Stimulating the brain cells by purifying the brain) The KAPALBHATI type of kriya is a quaint amalgamation of two words, where KAPAL denotes ‘skull and the functions, organs associated with it’ and BHATI that denotes ‘Glow, Sheen, and Luminosity’. Hence, this category of shatkriya is dedicated to the purification of brain cells and polishing the mind. It is an intense breathing technique which removes all the respiratory blockages from the tracts and detoxifies the entire lymphatic system. If you are attempting for this cleansing route then ensure not to go beyond 150-200 repetitions. Neti (Upper Nasal Track) Neti Kriya denotes purification of the nasal passage and the nostrils. Neti kriya is performed using four types of tools which you can choose from. These tools are Water (Jal), Thread (Sutra), Milk (Dugdha) and Ghee (Ghrita). This style of kriya is highly beneficial in releasing muscular tension from the facial muscles and imparts youthful glow to it. It is also helpful in relieving anxiety, depression and various types of mental congestion. It also balances the entire nervous system. Trataka (Eye Exercises) Trataka is a specific type of kriya that works towards promoting good eyesight, developing focus and enhancing physical and mental dedication. It is performed by freezing the vision on a particular object without blinking the eye. There are two types of Trataka kriyas that you can choose from, Jatra and Jyoti. Keep your eyes relaxed at all times while performing it. This would lead to the secretion of tear glands which would further purify the visual system. Nauli (Abdominal muscle and Viscera) Nauli is an essential kriya implemented for the purification and toning of abdomen and its internal organs. This type of kriya is highly essential in simulating digestive system while cleansing it completely. Dhouti (Cleansing the intestine) Dhouti kriya is particularly specific to the cleansing of the upper intestine. It is one of the most rigorous yet highly beneficial types of kriya after Nauli Shatkriya. This kriya is performed with the intention of inducing vomiting in order to clear any impurities or blockages in the intestine. There are three categories of Dhouti kriya namely, Jala Dhouti, Vastra Dhouti, and Danda Dhouti. Specifically advantageous in treating constipation, gastric troubles, and bile disorders, Dhouti Kriya is also helpful in enhancing renal functions and eliminating worm from the liver. Obese people with a loose stomach and poor phlegm benefit greatly from this kriya. Vasti (Cleaning of the Rectum) As the abdomen is divided into three parts – upper abdomen, middle abdomen, and lower abdomen, Vasti kriya is implemented to purify the lower abdomen. This includes the pelvic zone and bladder too. This is also referred to as the ‘Yogic Enema’ as the process is conducted to clean all the impurities through the colon. This shatkriya is highly advantageous for curing urinary disorders, digestive flaws, treating irregular bowels, and eliminating diseases like flatulence, bile, etc. Vasti kriya is also performed to tone the muscles in the lower abdomen. Learn and practice these soulful kriyas for complete purification of the mind and body. Be sure to practice these under the supervision of a professional yoga teacher only. Read more about the Kriya And Kundalini Yoga to awaken the spritual you. By following the path of kundalini yoga and practicing kriya yoga, you can find the ‘spiritual’ you. Let your passion, jealousy, pleasure, depression, pain, pride and prejudice not stand as an obstacle in the path of spiritual awakening. Without any limitations regarding food, habits, gender, age, everyone is fit for these practices. Just thirty minutes a day are required for the kriya yoga practices. The magical tranquillity of Kriya and Kundalini yoga is possible to experience only under profound guidance. If you are willing to deepen your awareness and learn the most traditional and ancient forms of yoga, a 10-day Kriya and Kundalini retreat offered by Rishikesh Yogis Yogshala in the spiritual city of Rishikesh can help meet these goals. The marvelous yoga retreat is designed to provide in-depth knowledge and authentic understanding of kriya and kundalini yoga. Read More...

Yoga Styles: Which is Ideal for you?

by Rishikesh Yogis 0 Likes

Be it lowering the blood pressure, increasing strength and flexibility or reducing stress and anxiety, the wonders it does for the mind, body, and soul are making people all over the globe to roll out their yoga mat and enroll for the professional classes. Like most people, if you have also decided to give yoga a try and reap its benefits, it is advisable to know about different yoga styles and, make the choice accordingly. Undoubtedly, all yoga styles provide a sense of relaxation, ease and calm. To get the most benefits and enjoyment out of your yoga practices, find a yoga style that meets your requirements. Take a look at some of the most widely acclaimed yoga styles and choose the one that meets your taste and parameters: Hatha Yoga Hatha yoga primarily focuses on the physical practices. The word ‘Hatha’ is a Sanskrit word which means ‘Force’. This yoga style is perfect for beginners as it is slow-paced and gentle. It is the mother of all yoga practices as it gently inducts you into yoga. This yoga style emphasizes upon postures, meditation and relaxation techniques as well. Hatha yoga style helps unwind on all levels – mental, physical and spiritual. If you are a beginner, Hatha yoga is the best style to get started. Vinyasa Flow This yoga style emphasizes upon coordinating the breath with the movement and, creates a flow of postures which involves a smooth transition from one to the next. The nature of the classes generally depends on the creativity of the instructor leading it. Your instructor can keep it athletic or can incorporate spirituality into the course, with a dash of meditation and chanting. The classes can be slow and gentle or fast and intense both, depending upon the level. As a beginner, enroll for the slow-paced classes and move to the fast-paced one after enough practise and experience. Iyengar Yoga This yoga style primarily focuses on alignment. The class does not have a specific flow. All the sequences of Iyengar yoga are intense, held for a long time and expanded while breathing. This style usually involves usage of props like straps, blocks, blankets, etc. If you want to go into the details of the poses and learn them intensely, pick this style. The yoga style accommodates all limitations, leaving you more stable, flexible, and strong. Bikram Yoga This yoga style will make you sweat profusely. It is done in a room heated at upto 40 degrees under 40% humidity to make the practitioners detox and sweat more. Founded by Bikram Choudhury, the yoga style is composed of 26 postures and 2 breath exercises in a 90-minute session. Ashtanga Yoga Popularly known as Power yoga, this yoga style is considered as the temporary version of classical yoga. Began by K. Pattabhi Jois, it is about interlinking the movements with the breath but the movements are more defined. The yoga style is composed of 6 series of specifically sequenced yoga poses — a primary series of poses, an intermediate series, and four advanced series. In this style, each pose is practiced with an inversion and, you progress gradually with each asana. If you like a structured and powerful practice, go for Ashtanga yoga style. Restorative Yoga This yoga style is slow-paced and mellow. It promotes deep relaxation while holding the poses for a longer time, with the use of props like bolsters, blankets, yoga blocks, and more. So, if you feel the need of restoring and relaxing your body, mind, and soul rather than activating and energizing, opt for this style. Jivamukti Yoga Jivamukti yoga style is more than a practice- it is a way of life. Founded by Sharon Gannon and David Life, this yoga style has ethical, spiritual, and physical aspects. Shastra (Scripture), Ahimsa (non-harming), Bhakti(Devotion), Nada (Music), and Dhyana ( Meditation) are five important aspects of this style. The classes of such style start by setting an attention, followed by chanting, and breathing awareness. This yoga style includes both physical and spiritual benefits. If the style appeals you, give it a try. Kundalini Yoga The yoga style is rooted from chakras. It primarily focuses on awakening Kundalini energy through the regular practice of movements, dynamic breathing techniques, meditation, and mantra chanting. It is one of the most spiritual and powerful styles of yoga that expands your awareness of the mind and body. It builds physical health and increases consciousness. Such classes are physically demanding and mentally challenging. Kundalini yoga can prove to be life-changing experience once you get into the groove. Yin Yoga It is a slow-paced yoga style that needs prolonged holding of the poses of about 5 minutes. It improves the life energy in the body by increasing circulation and flexibility. The style is practiced in a heated room to help muscles expand and become more elastic. Began by Paulie Zink who was a Taoist yoga teacher and martial arts expert, yoga of this kind is for people who wish to challenge their mind. It helps you become more patient, relaxed and focused on your breathing in a thoughtful way. Anusara Yoga If you are a newbie and looking for some soul-searching, this is something you must experience. The most spiritual of all, this yoga technique is extremely upbeat. Started by John Friend in 1997, the yoga style focuses on upliftment and seeking the internal light. It involves use of a lot of props in order to get breathing and alignment right. Choose the ideal yoga style depending on your interest and bring out the best in you in an efficient manner. Read More...

10 Easy-to-do Yoga Poses to Achieve a Flexible Body

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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. Read More...

5 Yoga Techniques for a Happier Life

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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! Read More...

10 Powerful Yoga Poses for Glowing Skin

by Rishikesh Yogis 1 Likes

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. Read More...

Awaken the ‘Spiritual’ You with Kriya and Kundalini Yoga

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In the fast-paced and competitive world, where our mind is equipped in handling endless affairs, controlling and pacifying the mind for a while seems impossible. Every now and then, we get irritated, uncontrolled, and restless. Dealing the daily problems and handling the bundle of responsibilities, we have forgotten the true meaning and purpose of life, we have forgotten the ‘true’ us. Leaving behind the confusing and depressing lifestyle, if you are willing to discover your true being, to make tangible progress in spiritual life, to awaken the inner powers and achieve a higher state of bliss, then adopt the way of Kriya and Kundalini Yoga. The two philosophical terms of yoga, Kriya and Kundalini yoga serve different purposes. Kundalini yoga is a system of various practices that aims at the development of the mind and the body to pave the way for awakening the spiritual potentials. It is an awesome blend of asanas, breathing, meditation, mantra and relaxation. It brings harmony between the body, mind and soul. One of the easiest yet powerful practices of Kundalini yoga is Kriya Yoga. It is a series of asanas, breath, and sound that works towards the attainment of spiritual growth. It is a perfectly designed combination of powerful practices that provide subtle impacts on the overall well-being. In kriya yoga practice, the mind is influenced by the body. What’s best about Kriya yoga is you can perform it even if a number of distractions toss within your mind. By following the path of kundalini yoga and practising kriya yoga, you can find the ‘spiritual’ you. Let your passion, jealousy, pleasure, depression, pain, pride and prejudice not stand as an obstacle in the path of spiritual awakening. Without any limitations regarding food, habits, gender, age, everyone is fit for these practices. Just thirty minutes a day are required for the kriya yoga practices. In kriya yoga, the angles and triangles of the asanas, the powerful breath, the enchanting sounds of the mantras, and the eye-focus and body locks, all put together transform you by the end of practice. The changes your body undergoes during kriya yoga prepares you physically and mentally for a meditative internal space. Benefits of Kriya and Kundalini yoga: Makes you feel joyous, relaxed and healthy. Helps become more productive and creative. Transforms your life and makes you feel more fulfilled and content. Boost energy levels and improves whole being. Make you more intuitive. Strengthens nervous system, reduces hypertension and helps with depression. Protects you from negativities and helps you stick to your true identity. The magical tranquillity of Kriya and Kundalini yoga is possible to experience only under profound guidance. If you are willing to deepen your awareness and learn the most traditional and ancient forms of yoga, a 10-day Kriya and Kundalini retreat offered by Rishikesh Yogis Yogshala in the spiritual city of Rishikesh can help meet these goals. The marvellous yoga retreat is designed to provide in-depth knowledge and authentic understanding of kriya and kundalini yoga. The retreat is the golden opportunity to endow yourself with the teaching chosen from traditional scriptures such as Gheranda Samhita, Hatha Yoga Pradipika and various Yoga Upanishads.During the 10-day retreat, daily in-depth discussions with the right blend of philosophy and practical techniques of Kundalini yoga shall help you explore and learn more about Kundalini yoga. On top of that, innovative workshop sessions on subjects like Kundalini Yoga, Kriya Yoga techniques will be offered each day to help you with spiritual awakening. These 10-days, you will be under the shelter of highly experienced teachers of Rishikesh Yogis Yogashala who will guide you through every aspect of Kriya and Kundalini Yoga. Learn about the energy channels of the body- Chakras and how to bring balance, relaxation and well-being to your chakras in Chakra meditation sessions. Attend Tantra philosophy sessions that will change the way you perceive the world. Enjoy learning the mystic form of yoga in the rejuvenating and salubrious ashram-like environment. The retreat will prepare you for the intense techniques of Kriya and kundalini yoga and help understand the process of awakening spiritual potentials. So, this October, embark upon a journey of self-discovery with Rishikesh Yogis Yogshala’s 10-day Kriya and Kundalini yoga retreat. Read More...

7 Ultimate Yoga Poses for Stress Management

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“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. Read More...

5 Reasons to Join a 200 Hour Yoga Teacher Training Course in Rishikesh

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Amidst the trend of being independent and proving ourselves, we all work as hard as we can. Gone are the days when we used to work for food and shelter, now the picture is getting more coarse. With growing competition, we work to be the best. Low performance means no existence. So to exist and survive, we constantly strive to give our best. No matter we are awake or asleep, our mind is constantly filled up with stress and concerns of life. Following the daily exhaustive schedule, at certain times, we reach a level where our mind-body-soul drain out of energy. We feel like giving up. We become devoid of new ideas, and creativity that impact our performance and affects our professional and personal lives. If you can’t take this anymore and need a change, then do so with a 200-hour yoga teacher training program. Joining a yttc program will provide a handful of benefits. A 200-hour yttc will shall help you evolve physically, mentally, and spiritually. It makes your life more meaningful and purposeful by enabling you to serve the world with yogic knowledge as a certified yoga instructor. 200-hour yttc gives you the opportunity to recreate your life. To deepen yoga practice or to spread the wisdom of yoga as a professional yoga teacher, whatever the motive of joining the program is, choosing the right place is always a difficult task. If you want to gain authentic and deep understanding of yoga, go for 200-hour yttc in India. There are a number of premium 200-hour yttc, 200 -hour hatha yoga teacher training and Ashtanga yoga teacher training schools in India. The world capital of yoga- Rishikesh, located in India is one of the most appropriate destinations for a divine yogic experience. Take a look at below-listed points to analyse why one should do their 200 hour yoga teacher training in Rishikesh: An authentic yogic experience: With countless yoga learning, yoga teacher training centres, and ashrams all over the city, Rishikesh has a lot to offer from the yogic point of view. Surrounded by the dazzling Himalayas, the pleasing and captivating Ganga, and lush green plains, Rishikesh offers the perfect setting for deepening yoga practice and allows you to unwind completely . You can easily find centres and ashrams that offer the opportunity to experience the lifestyle of a true yogi by facilitating you with yogic style accommodation and meals. Experience spirituality at its best: With temples, ashrams, sages, sadhus, and pilgrims all around, Rishikesh is considered as one of the most sacred places of India. Spirituality is deeply enrooted in the grounds of Rishikesh. Just by taking a walk along the sacred Ganga, you get a pure and holistic feel as never before. The Supervision of traditional Indian yoga masters: Rishikesh has been the birthplace of many greatest yoga masters. This pilgrimage city offers you the opportunity to get an in-depth and authentic understanding of various styles of yoga. Become well versed with all aspects of yoga under the guidance of highly experienced and knowledgeable traditional Indian yoga masters. Discover your adventurous side at moderate prices: Rishikesh is one of the most attractive and popular destinations when it comes to thrilling adventure activities. Blessed with high altitude Himalayan glaciers, dense forests and rapids of icy cold Ganga, this city offers several outdoor activities like White River Rafting, Bungee Jumping, Flying Fox, Cliff Jumping, Jungle Camping, and Beach Camping, Birdwatching and more at reasonable prices. Go easy on your budget: For those who are looking for a budget-friendly yttc course, Rishikesh is the best place to opt. There are a number of schools and centers in Rishikesh that offer economical yttc courses that include reviving yoga sessions, Ayurvedic massages, meditation sessions, local excursions, healthy food, comfortable accommodation and more. So pack your bags for a 200-hour yoga teacher training in Rishikesh and return home with a revived version of you. Read More...

5 Reasons Why Plan Spiritual Retreats in India

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It is the regular hum drum of life that most of us are stuck in. Household chores, Office work, Kids PTAs, Dinner with Friends, Dinner with Boss, Boyfriend Management, Girlfriend Management, Husband Management, Wife Management – not to mention the big ‘Family Management’ – we are all managers of something or the other, responsible for certain chores, functions, performing our social and societal duties, working as fillers, sustainers, etc. etc. (Not a typo!) Where is the space for ‘Me’? Not the selfish ‘Me’ – but ‘Me’ as someone who is a thriving entity, a person who is mentally inspired, physically active and spiritually awake. Somewhere, at some point down the long (sometimes, really long!) road – this element gradually diminishes. And, now you probably do not even feel connected to yourself anymore. Sometimes, you might even ask yourself this question, “Who am I?” In response, you are unable to find an answer to this question. Your soul is no longer in touch with its physical form. The sub-question is, “Do you want to know the answer?” If yes, then it is time to get ready for some serious soul-searching by submitting to spiritual retreats in India. Whether you have a week, a fortnight or a month to spare – a spiritual tour in India does not let you go back empty-handed or feeling vacated. To understand this more deeply, read about the five major reasons behind why planning spiritual tours in India is a boon for all those curious and fried souls searching for a life-altering experience: Immerse Yourself into the Most Authentic Spiritual Experience India – the land of yoga and spirituality, also the birthplace of yogic lineage and spiritual gurus, offers the most authentic spiritual retreats in the globe. Immerse yourself in a soul-rehabilitating experience by dwelling among spiritual gurus and engaging in insightful conversations with them. Attain the art of reconnecting with the spiritual self in the most authentic form. Reconnect With Your Spiritual Self under the Guidance of Recognized Yogis India has borne and continues to bear yogic patriarchs and spiritual ancestors. Heading for a spiritual vacation in India becomes a legacy since it is the birth place of the most recognized and most revered spiritualists in the globe. Getting an opportunity to understand the true implications of life and what is the actual purpose of a human soul from these revered gurus, is a honorable one. Feel Inspired and Spiritually Alive at some of the Most Revered Locations in India From picturesque mountains to meditative forests, from peaceful beaches to beautiful meadows – India has it all. These places heal you and its yogic environment is exceptionally inspirational, where every entity is engrossed in discovering the realms of spirituality. You feel inspired, invigorated to keep moving ahead in your aim. Learn about the Philosophy of Yoga and Spirituality from its Origin Understand and attain the philosophy of yoga and spirituality straight from its source – where it all began, where it was discovered. It couldn’t get better than this. Attaining knowledge from the very place where it all started. India is the ultimate resource center, the treasurer of yoga and spirituality since its birth. Unearth true potential here. Discover the strength and the beauty of soul. For Evolution of the Mind and the Soul ‘Evolution’ – big word! Isn’t it? Many of us devote our entire lives in understanding its definition. Only a fraction of us actually undergo with it. While most of us simply live our lives as it is, without actually discovering its real assets. Those who have the zeal to explore how a mind and a soul evolve towards fulfillment they are advised to take the leap and hail on a spiritual trip to India. This is where the answers are! It is okay to be ‘selfish’ sometimes, if it is for the greater good of your soul. So, pack your bags and travel to the land of yoga and spirituality – bring back home a resurrected soul. Read More...

5 Ways a Spiritual Retreat in Rishikesh Changes Your Life

by Rishikesh Yogis 0 Likes

Do you wish to discover your true being in stillness and tranquility, to find the true purpose of your life, to explore what’s missing in your life or to feel complete and contented. Do you need tools to say goodbye to your egoic and aggressive mind? Do you wish to make your life quiet and peaceful? If you do so, then go for a spiritual retreat in Rishikesh! A Spiritual retreat is a time away from the daily hectic schedule to connect with your divine self. It helps in examining the priorities of life and teaches a healthy, happy and harmonious way of living. It takes you towards personal conversion. Coming on a spiritual vacation in Rishikesh can be a turning point in your life! Let’s find out how: Deep and authentic knowledge of Yoga Rishikesh, the land of yoga, spirituality, sages, and saints is the ideal destination for anyone seeking inner peace and contentment. It has been unofficially entitled as Yoga capital of the world. Most of the world’s greatest yoga masters and spiritual leaders belong to this city. Coming here on a spiritual retreat gives the opportunity to learn from highly experienced and renowned yoga masters who deliver an in-depth understanding of various layers of yoga and help you on your path of spiritual discovery. Staying for a while in the shelter of such great personalities will take your knowledge and practice to a level you always yearned for. Get a New Perspective No phone buzzing, no deadlines, no pending work, no commitments! On your spiritual in Rishikesh, you will be far away from the hustle and bustle of everyday life. Stay here and discover how beautiful life is. Breathe deeply in the fresh and rejuvenating environment of nature. Forget all the tensions and worries of life and be in the present moment. The serenity of nature, the tranquility of atmosphere, the shelter of highly qualified yoga instructors, and the company of like-minded spirits, a spiritual retreat in Rishikesh will change your way of thinking. Transform your personality If you are still stuck in your past pains or you doubt your worth, coming on a retreat can help you by cutting out all the negativities around you and will refill your mind, body, and spirit. On retreats, you practice yoga and spirituality in a powerful and reviving environment. This helps you in beginning your personal journey and finding the true purpose of your soul. It allows you to reconnect with yourself and bring a lot of positive changes in your personality. These yoga and spirituality oriented trips are the effective ways to get rid of your past memories by delving deeper into your inner consciousness and bring a profound balance in your life. Break your Bad habits On retreats, all you do is right breathing, practicing yoga and connecting with divine with yogic and spiritual techniques. During your retreats in Rishikesh, your day starts with yoga and ends with spirituality. With no choice of flavorsome yet unhealthy food, all you have to eat is healthy nutritious food. Your busy schedule keeps you away from constant texting, tweeting, updating Facebook and gossiping with friends. On a retreat, you unplug from your usual life and follow a set of good habits. Your old and bad habits are replaced with new and healthy ones. These retreats help you in being your best. Find the friends of Lifetime Being the birthplace of yoga and numerous world’s greatest yoga masters and spiritual leaders, Rishikesh attracts a million of people from all over the globe for yoga and spirituality. On your spiritual vacation, you meet like-minded companions sharing the same set of thoughts, habits, likes and dislikes. You live, laugh, practice, learn and spend all your time between your kind of people who later become your besties or friends-forever kind of friends. A Life-changing Experience Coming to Rishikesh and staying here is no less than a rollercoaster ride. You will gain a multitude of experiences. The city presents the right blend of luxury and austerity. Your spiritual journey on the land of adventure will be full of surprises, twists and turns. At one moment you can have all the facilities and the very next moment you can be clueless. Here, you will get to see yourself in a new light. Tuning yourself in the environment of Rishikesh will provide you with lifetime lessons. Go on a spiritual getaway in Rishikesh and re-balance yourself, accept yourself, and love yourself! Read More...

What’s Special in a Meditation Retreat in India – Reasons Why You Must Visit?

by Rishikesh Yogis 0 Likes

Since time immemorial, peace seeking travelers and spiritualists has been coming to India in search of tranquility and wisdom. This is the land where the first germs of yogic science originated. The model of ashrama –an institution where seekers come to train in the rigors of spiritual life in a community living, is a contribution of Indian thought process which in later day converted into the idea of retreats. Today, we have different kinds of retreats being conducted in India in which elements of yoga, meditation and related spiritual exercise are integrated, promising stress reduction, escape from an urban routine of life, and self discovery. Let’s see in detail why meditation retreats in India are more special— India Practices a Peace Oriented Culture Though yoga and meditation have reached beyond the motherland making way into most of the major world cultures as an alternative lifestyle formula, it is only in India that you will find the influences of yoga in all walks of life. You will find the dictums of non-violence embraced in the lived cultures of the people through non vegetarianism. Non-materialism and simple living is also a part of this. You are going to find the humblest of human beings as your spiritual teachers at these retreats who will drive you towards a dispassionate life. Meditation holidays in India will also introduce you to karma yoga works which involves different kinds of unconditional charitable service to earth. Exquisite Locations Inducing Meditation India is a land of exquisite lands and beautiful souls. The country is walled by the magnificent Himalayas in the North and surrounded by pristine tropical beaches in the South. You can find centers of yogic heritage and rich spiritual culture at both these flanks of the country. Rishikesh—titled as the world capital of yoga in northern India is a Himalayan foothill town where the holy river Ganga flows by—an ideal spot for meditative peace practices. Or, if your calling is from the sea, you can visit Kerala’s coastal paradise hosting some of the top ranked meditation breaks in India. Traditional Values Remain At the Core Yoga as long since veered out of its original meaning becoming a fad for fitness in the Western world. But as a sincere practitioner one must remember that this is an art of good life and spiritual upliftment. A series of moral and ethical codes of the traditional yogic ways form the crux of this practice and it is hard to come by an institution which teaches that. Indian Meditation retreats are presided over by traditional teachers of the Indian roots who take care to propagate such values through their teaching. Meditation through the energy of sound as in mantra is a practice best learnt in India where the extant traditional language of Sanskrit is still practiced. Integrated Retreats Rich with Multiple Disciplines Meditation retreats in India are never going to get boring as there are so much to learn from the multiple strands of teaching available here. In an integrated presentation, you are going to get acquainted with physical discipline of yoga asanas, different techniques of going into dhyana or meditation, ways of nutritious cooking with Ayurveda, and intellectual stimulation with study in yoga philosophy. Read More...

When Do You Know it’s Time To Take a Yoga Teacher Training

by Rishikesh Yogis 1 Likes

Yoga Teacher Training has admittedly been a life changing episode for most who have taken it. Designed to hone one’s yoga skills to perfection, this course spans over a month touching upon most important yoga subjects—from Hatha and Ashtanga Yoga asana sequences to underlying philosophies, meditation, and complimentary practices like Ayurveda. But one can’t simply chance upon this weighty package, certain preparation and initiation is highly necessary. Once you find the right motivation, plan your ticket to a dream course like a 200 hour yoga teacher training in Rishikesh- the world capital of yoga. How do you know it’s time for TTC? We will see— When Your Self-Practice Hits a Wall Every yogi hits a dead-end after practicing thoroughly for some time. The postures seem to lose the effect, the mind unchanged by the concentration, and the breath goes haywire. This is time to take it a notch further or you will be static in your practice forever. A 200 hour yoga teacher training in Rishikesh, the motherland of yoga, will give you an opportunity to intensify your self practice and go deeper. With almost 8 hours a day dedicated to asana learning, your postures will gain more finesse. Also, you will find expert traditional teachers in the house to gloss over your adjustment and alignment. When Yoga is More Than a Fitness Regime If you resonate with this thought truly and dearly, guess it’s time to switch your practice to a greater degree—a 200 hour yoga teacher training in Rishikesh! In a YTTC in the motherland, yoga becomes more than a fitness training. Here, you come out of class everyday feeling a little more empowered as an individual and guarded with self knowledge. Thanks to the deep delving philosophy classes, the intrinsically designed classes on the relation between human anatomy and mechanics of yoga, guided classes on pranayama breathing, meditation and mantra, and much more, your yoga education becomes complete only after attending YTTC. When the Yoga Tips You Hand Out Receive Wild Appreciation Has it been a norm for people around you to take you for a yoga guru? It might be more than just perfection that you bring in your postures. Give a chance to your unique qualities as a yoga enthusiast to flourish outside the cloistered circle of your acquaintances by attending a 200 hour yoga teacher training in Rishikesh. In this age-old birthland of yogic art, you will find like minded individuals who will share your passion for the subject. Plus, you get to have a briefing on “teaching methodology” and get ready to conduct your own classes in the future! When You Feel a Yearning for Knowing Yoga to Its Roots Yoga has now become a combined art involving different strands of teaching but as a true enthusiast one must always try to know the art in its original form. This is why the call of India is so strong. Here in the birthplace, yoga is practiced as a moral and ethical standard of life beside the effective physical exercises it enumerates. You will find the element of spirituality explored in more detail at a 200 hour yoga teacher training in Rishikesh than anywhere else in the world! Read More...

5 Ways How Yoga Teacher Training Retreats in India Can Change the Person You Are

by Rishikesh Yogis 1 Likes

A month long yoga teacher training in India calls for a great level of commitment, physically, emotionally and psychologically. It is not something you can just get up one morning and decide to go for like jaywalk around the park. Taking the course entails going away far from home, acclimatizing to a new place, people, and a certain lifestyle in which the values are different from the one in which you are brought up. While a yoga retreat in India will let you indulge fully in traditional yoga of the motherland, it will not be possible without restructuring your upbringing to the core. Chances are that after embracing this involved yoga life for a month, you will not be the same person ever again. Here is how yoga teacher training retreats in India might change you inside out: You Become Freer Emotionally Welcome to more rewarding relationships! After being able to come to peace with your deeper self through yoga, you will find the configuration of your relationships changing. You will know how to love without expectations and be completely giving without putting conditions to it. With lesser dependency on your time, quality times with your loved ones will be maximized. Vegetarianism Becomes Your Credo You might have been a meat eater all your life but after fully understanding the implications of yogic values, your food habits are likely to change drastically. Vegetarian meals prepared according to the laws of sustenance and better health provided at yoga teacher training retreats in India will introduce you to a different world of gastronomy and nutrition. Similarly, renunciation of meat can also come as a part of your conscious consumption habits. Your Career Will Not Be About Making Money Traditional Indian values acquired in YTTC Retreats in India will navigate you on a non-materialistic path of life. Be ready for a significant difference of opinion with those who have a more money-oriented approach to life. Welcoming nobler and more altruistic career paths will mean less compatibility with those who do not understand this pursuit. Your Preference of Medicine Will Change After finding the pluses of herbal Ayurvedic elixir introduced to you at yoga teacher training retreats in India, your adherence to modern medicine will be no longer. Empowered with the capability to self-diagnose and heal holistically by Ayurvedic principles, your dependency on medicine will go away. It would help to ask like-minded friends for recommendations of a one-stop m market from where you can source your Ayurvedic requisites. More Daily Time Has to Be Given to Self-Practice More than anything, your time at yoga retreats in India will get you ready for more involved self-practice. Yoga time has definitely got to double up, and kept in the priority list of your everyday things to do. Maintain a proportionate division between asana, meditation, and pranayama when you are rescheduling your days after coming back from YTTC retreats in India. Read More...

India Swamped with Peace on 3rd International Yoga Day

by Rishikesh Yogis 0 Likes

This was not just another hot day on the summer calendar or the longest day of the year – this was definitely more than just a day. What was so special about this date was the sheer fact it represented – the spirit of health, wellness, tranquillity, fulfilment, it represented the spirit of YOGA. On this very day, entities, yogis, spiritualists, and humanity as a whole gathered on a collective platform with a sole mission – to spread the message of health and wellness, through the most ancient and the most consecrated science ‘Yoga’. The day brought together a society – unmarred by class barriers, self-righteousness, religion, creed, or imposed parameters, it was a society that spoke and understood one language — the language of yoga and, believed in one religion – the religion of being a spiritually evolved human being. The day was celebrated with peace and a collective spirit all over the nation — with yoga camps, sessions, workshops, cultural performances, etc. happening in various corners of the country with a sole mission to spread and to celebrate the spirit of Yoga. Certain places in particular took further steps ahead and made a memorable day out of it. Let us take a short glance into the 3rd International Yoga Day celebrations that took place in major parts of the country: Rishikesh It was natural and obvious for the Yoga capital of the world, Rishikesh to celebrate the spirit of International Yoga Day in a far-sighted and the most distinctive manner. The sheer spirit of this town expressed yoga and fitness in every lane. The Common Yoga Protocol followed in each corner of this spiritual town, there was no soul left behind who was unaware of the yogic presence this day represented. With Yoga Day celebration organized by some of the most eminent yoga schools in the country, events that went on through the entire day as some of the largest yoga international day events in the country; it was a sight to remember – with people practicing yoga, attending workshops on elements of Yoga and Ayurveda, cultural performances, Yoga championships, Yoga gurus and spiritualist from different parts of the world gathered in the scenic town of Rishikesh to be avid participants in the 3rd International Yoga Day celebrations. Lucknow Capital of Uttar Pradesh, also the largest province of India did not hold itself back from displaying the eternal spirit of yoga and spirituality. The day brought together nearly 52000 yogis on a single platform. Clad in International Yoga Day official uniforms, people of Uttar Pradesh embraced the eternal spirit of Yoga along with their Chief Minister Yogi Adityanath and our honourable Prime Minister Narendra Modi. The entire 80-Minute session was led by hundreds of schools, yogis who duly participated in following the Common Yoga Protocol issued by the ministry of AYUSH. The event was organized at Ramabai Ambedkar Maidan. Mysore Mysore, a.k.a, Mysuru, one of the most beautiful provinces in Karnataka, broke Guinness World Record in Yoga by assembling and hosting the largest ever Yoga Chain on their Race Course venue. The event was organized by the govt. of Karnataka and gained the most eminent spot in the world history of yoga. Joined by a single spirit and one language, this day was indeed a memorable day for the entire nation that left an everlasting imprint on all of us – that provokes us to live a healthier and a happier life. Read More...

5 Life-Transforming Retreats You Shouldn’t Miss

by Rishikesh Yogis 0 Likes

The day you decide to take a break and plan to go on a rejuvenating tour – booking a retreat where you can relax, revitalize and rejuvenate often comes to mind. Nowadays, with several options available for you to find and book the perfect holiday package – selecting the right one can be quite a baffling task. India, being the homeland of yoga — spirituality, meditation, and Ayurveda, proposes a jack load of options for you to explore. Eminent as it is among travelers worldwide, each of these portrays a unique experience of its own. If you are an experienced or an aware traveler then you might have a fair idea of the kinds of retreats that India has to offer. Further which the process of selection becomes quite feasible. However, those who are new to the idea of a yoga retreat in India and desire to have an absolutely awesome experience may read below to analyze and arrive at a concrete selection pertaining to their specific interest: Yoga Retreat This is an ideal retreat for those who have a special desire to learn and practice yoga while experiencing the life of a true yogi. Whether you are a yoga newbie or a well-practiced yogi willing to refurbish their yogic skills while learning from yoga scholars, a yoga retreat comes with a lot of mesmeric time. Yoga Spiritual Retreat Those who have special inclination towards unearthing the mysticism of life and soul can foray into yoga spiritual retreat for a spiritually empowering yoga tour in India. Learn from spiritualists, erudite – about life’s teachings, yogic philosophy. Practice and attain spiritual awakening with the gurus on these unique yoga spiritual tours in India. Meditation Retreat Unravel the functioning of mind, body and soul. Learn and practice how to form a penetrative connection between the three. Explore your inner self and seek solitude within you. Go on a Meditation Retreat and re-discover the new you. Let your soul communicate with your corporeal form and restore it back to life on this fabulous retreat. Healing Retreat If you or a family member suffer from an ailment that needs management or recovery– whether it is a coronary problem, diabetes, arthritis, depression, sciatica, etc. then come for a healing tour in India. Go back with a transformed body and soul. This retreat shall restore your faith in life and lead you to live a healthier life by helping you manage any persisting ailments or eliminating those entirely. Detoxification Retreat This is an ideal retreat for the tired and burnt souls looking to cleanse their body completely. A detoxification retreat in India comprises innate cleansing therapy fused with vedic elements and inspirational teaching that aid in ultimate cleansing of the body, as well as the soul. Select your favorite kind of retreat package and get ready to experience a physically, mentally and spiritually enhanced life with each experience. Create beautiful and refreshing memories of a lifetime. Read More...

Yoga: Art, Science or A Discipline?

by Rishikesh Yogis 0 Likes

Yoga, also referred to as the ‘yogic science’ since time immemorial, in simple terms, can be defined as a study or practice of the mind, body, and spirit, which one undergoes to attain unification with the universe. This study or practice requires immense dedication and practice, and often requires a Guru-Shishya (teacher-student) alliance to reach any level of perfection. To say that yoga is a way of life would be true only if we understood why is this ancient science form treated as a way of life and not just any other practice. We practice medicine to become doctors, we study engineering to become engineers, and we practice arts and music to become creative geniuses, then why are these considered professions and not way of life? To explain the above stated question, we must deviate from the clichéd path of bestowing the title of science and art form on yoga and look at it as more of a discipline. According to the Yoga Sutras of Patanjali, yoga is an eight-limbed path of which the first two, Yama and Niyama, talk extensively about ethics and yoga discipline one much incorporate in their daily lives, internally and externally, to be deemed as a yogi. Yoga as an Art Yoga, as we all know, was first practiced some 5,000 years ago during the Indus-Sarasvati civilization which is now known as North India. Whatever be the reason, for centuries, there were no written texts or codes to follow or practice. The only form of yoga teachings that existed was the verbal and physical knowledge spread by several sages and practitioners of this form. Mythology has it that Shiva was the first yogi and that the art of meditation comes from his endless meditations on Mount Kailash. But then, that is mythology and should be kept for another day. Since there were no written manuscripts and no way that all those teachings could be put together, most practitioners confined themselves to learning the significant theories and indulging mostly into the physical practices of asanas, breathing techniques, meditation, mantra chanting and the likes. Like any other form of art such as dance, music, painting, yoga requires immense practice and an observant eye to master every move of a Guru or a demonstrator facilitating such physical practices. Yoga classes these days have become popular, and thanks to their proximity and abundance, practicing the art of yoga asanas and perfecting them isn’t as difficult as it was in the early days. The key is to mirror every move and to learn the art of adjustment and alignment along with accurate modification to suit your physical limits and requirements. Yoga as a Science Patanjali, though not much is known about him, is accredited worldwide for the first ever written codes or manuscripts on Yoga. Known as the “Yoga Sutras”, the compilation of 196 aphorisms, Patanjali has described the eight-limbs of yoga in as much detail and with as much precision as possible. Though most sutras talk about subjects and customs one needs to imbibe in their life, these aphorisms are nothing but the very foundational science any yogi, professional or in-the-making, must integrate in their lives to the best of their knowledge and capability if they wish to be any closer to achieving the ‘mind, body, spirit’ awareness and oneness everybody refers to in the yogic world. Yoga is also regarded as an alternative medicine or way of holistic healing because of its healing qualities. Critical physical and mental conditions such as Asthma, Diabetes, Hypertension, Indigestion, Migraine, Arthritis, and many more have proven to be cured by practicing yoga asanas. Yoga fitness is another and perhaps the most sought-after benefits of yoga. Flexibility, weight-loss, increased immunity, and a healthy heart – these are among the top motivations deriving the new age yogis to attend yoga classes, even if it’s just three days a week. Yoga as a Discipline Discipline can lead to deliverance. How you ask? When we talk about yoga as yoga discipline, it automatically brings with is the nature of regularity in the sense that a discipline is anything that is practiced and followed regularly and repeatedly. Just like some of us are wired to wake up early and to behave in a certain manner, yoga discipline requires us to be wired to a commitment –a commitment that requires you to keep coming back to it. No matter if you skip one day of physical practice, if you managed to spend that day in positivity, causing no harm to others as well as yourselves, restricting yourself from any ill-behaviour or habit, and under gratefulness for your life and the life around you, you are still following the discipline of yoga. But, this is not easy. With any regular practices, comes challenges. What can be the challenges of yoga, you ask? For starters, the basic requirement to continue this practice every day and every minute of your life and to deliberately or accidentally never deviate from the said path can be tough, really tough. After living a certain number of years in luxury and with the materialistic things around you that you once though are the necessities of life, to give up on all such attachments and bonds can be excruciatingly painful. However, one must keep in mind at all times the realistic and proven benefits in terms of personal and spiritual growth that following the path can bring. Something as small as committing to attend a yoga class every day is giving into the practice of orderliness and bringing regulation in your life. Any discipline must be applied subtly. One cannot be forced into adapting to a way of life. It must come naturally. It must be applied gently and logically. Attending a few yoga sessions just because somebody else we know are doing it won’t make any sense if we do not understand the implications and impact that it would have on us. It is important to prepare ourselves mentally and emotionally before we indulge into the practice of yoga. We must be willing to accept what it brings with it with an open heart and mind. And, we must, at all circumstances, be ready for the change – the BIG transformation it will bring with it! Read More...

200 Hours Yoga Teacher Training in Rishikesh

by Rishikesh Yogis 0 Likes

In recent years Rishikesh has become hub of yoga teacher training and yoga and meditation retreats. In western part of the globe Rishikesh become a popular yoga and spiritual destination after Beatles visited Rishikesh in 1968. Their visit was a big turnaround for the city. Their visit pulled the attention of media and changed the perspective of western world towards Indian spirituality. Every year millions of visitors, Yoga practitioners, pilgrims and tourist visit Rishikesh. Geographically Rishikesh is located on the banks of River Ganges. This town is located en route to very important pilgrim centres of Both Hindus and Sikhs, located in the higher Himalayan ranges. This whole town is considered very sacred and spiritually charged. Why Rishikesh is a popular Yoga Teacher Training and Yoga or meditation retreat destination Plenty of options For yoga practitioners this place holds lots of attractions. There are numerous yoga ashrams, yoga schools and studios which offer 200, 300 or 500 hours yoga teacher training, yoga retreats, meditation retreats and spiritual talks on yoga philosophy, spirituality and meditations. A range of yoga styles from traditional Hatha yoga, Ashtanga yoga, Shivananda Yoga, Iyengar yoga to Kriya and Kundalini yoga are taught in various ashrams and yoga schools here. Cost effective Being a small town, cost of living in Rishikesh is not very high. Therefore a lot of practitioners prefer Rishikesh where they can easily stay for a month at the cost of $1300-$1500 which includes accommodation, food, yoga teachings and sightseeing. Outdoor activities Apart from yoga teacher training or yoga and meditation retreats, in Rishikesh one can find many other outdoor activities such as hiking, river rafting, bungee jumping, camping and wild life safari. These activities add value and attraction to the place. City offers a wide range of yoga and meditation styles being taught here. There are many Ayurveda café and restaurants which offer organic, ayurvedic and health food. Best time to visit for Yoga Teacher training or yoga retreat courses Being located at the foothills of Himalayas, Rishikesh is much cooler in hotter months. The best time to visit is between September to April. Month of May starts getting quite hot here but during May humidity level is not so high. June, July and August are not best months to visit because of high humidity and monsoon. Read More...

The Concept of Mindfulness in Yoga in light of mental wellbeing

by Sushant Pandey 0 Likes

Definition of Mindfulness Mindfulness or Awareness is a key and central issue of inestimable importance in any Yogic practice. According to Yoga, ‘mindfulness’ means to feel, to know, to be aware of and to comprehend what is going on not only around us, but within us as well. The mental barriers and tensions that we have are a direct result of our having not been aware. We were unaware of how they formed, or when, or even why they formed. In some instances, we are not even aware that we have a mental problem – just a vague notion that we could be feeling better than we do. Mindfulness or Awareness in Yoga means the ability to stand back and witness one’s mental and physical activities. Most of us loose ourselves in our own personal dramas every day, identifying completely with this limited perception. Awareness – the witnessing aspect – enables us to experience ourselves objectively, and with this objectivity, we are able to view our mental and bodily reactions in a whole new light and with detachment. The ability to watch one’s thoughts with impartiality leads one to realize and know things which were previously beyond present comprehension. Practising mindfulness takes time and dedication but it is also a very simple technique. Without being mindful it is not possible to transform one or to lift one’s mental burdens. Mindfulness penetrates the ignorance Mindfulness is central to every spiritual and psychological undertaking. According to Buddhist philosophy, “When Awareness is weak, the mind cannot penetrate ignorance”. This ‘ignorance’ relates to our unconscious habitual tendencies. Most of us operate only at the surface level of awareness, which relates to our rational, cognitive mind and we are unaware of any deeper unconscious mind factors. It is these deeper layers that are actually in control and this is why we do not really understand some of our actions and cannot control our moods and mental states. When we begin to develop mindfulness we start to penetrate the surface layer of everyday consciousness and connect with the underlying mind factors. Krishnamurti often said that “the seeing is the doing” and by this he meant that just by recognizing a hidden psychological factor, its mystery is removed and its power is abolished. Thus we see how powerful practice of mindfulness is and how simply it works. Once we become accustomed to adopting a greater level of awareness, we objectively witness the subtler workings of our minds, and overcome obstructions simply by recognizing them for what they are. The mind is an intangible element – it often roams around undirected and often becomes misdirected. We are made mindful of this mind through our thoughts but we are so often unaware of the multitude of thoughts running through our minds every second. As a result we are not in control of our minds, we let our thoughts run amuck and the end result is anguish, frustration and confusion. Psychotherapeutic significance of being Mindful For instance, when we are depressed, we experience a feeling of being ‘cut-off’ from ourselves. Depressive symptoms are both a cause and result of lack of awareness: they cause lack of mindfulness when we can’t employ insight into what we feel or why we feel like we do. It is very easy to go through life with a partial awareness and it is often painful and difficult to be truly aware, but it is only through mindfulness that we can overcome our self-restrictions. Gestalt therapy regards the development of mindfulness as the very essence of the therapeutic process. This therapy works on the premise that the cause of our suffering is a distinct lack of mindfulness, especially lack of awareness of the ‘here and now.’ Caldwell suggests that awareness is “a focusing of attention, a commitment to being in the present moment i.e. alertness.” Feelings of tension, anxiety, sadness, and pain are feelings associated with reviewing past events or worrying about future occurrences – they do not and cannot exist in the present. Mindfulness of the present moment will lead us to discover that here is an island of peace, clarity and tranquillity which is untouched by the sway of past impressions and future anticipations. Mindfulness is Swadhyaya (Self-study or self observation) Being mindful suggests being attentive, open and curious about everything around and within ourselves. The role of a witness is needed to reclaim that natural curiosity and alertness that will re-enable us to experience the world as it is. A poor self-image and feelings of inferiority etc cannot be eradicated by rationalising, but by the sometimes painful process of self observation. Assuming the role of a detached witness will help us to face these aspects of ourselves that may be difficult to accept. Mindfulness helps us to illuminate our more positive aspects as well and, as the process continues we can become conscious of building up more positive personal experiences and developing our psychological strength. If we are aware, we are able to avoid undesirable negativities that previously would have tied us down and confused us. We can actively replace even the most subtle negative thought patterns with more constructive building blocks for a greater self image and self worth. Read More...

Concept of Body, Mind and Spirit connection in Yoga

by Sushant Pandey 0 Likes

We often tend to separate the body and mind but, on further examination, we can understand how in-dissociable they are. Also, the spirit or soul of every person is dependent on the mind and body for its expression, and in turn – the mind and body could not exist without the presence of a soul or life energy. Body-Mind connection We can say that our biology (i.e. our body and physical make-up) is actually one in the same as our ‘biography’ (i.e. the experiences that make up our lives). Mind and body are as indivisible as the one creates the other and reflects the other in turn! Biographical experiences that make up our lives come in the form of past memories, traumas, belief patterns and attitudes etc. Every single one of our experiences is stored in both our cellular, physical memory, and in that of our energy field. The method of Pranic healing also works on the body-mind-spirit assumption. This involves the transference of vital energy (prana) from one person to another through what is known as the ‘bioplasmic body’. The ‘bioplasmic body’ refers to the ‘energy field’ of Carolyn Myss and the ‘Auric’ field of Barbara Ann Brennan. These methods and many more like them aim to bring about total well-being by adopting this three dimensional holistic approach. Concept of Kosha (sheath) in Yoga Yoga means ‘Union’. The union and equilibrium of Body, Mind, and Spirit – is Yoga. The interrelatedness of these three aspects is explained in Yoga by means of the five ‘Koshas’ (sheaths). These Sheaths are present in each human being and range from the most gross to the most subtle level. Five Koshas in Yoga The first sheath – the ‘Annamaya Kosha’ relates to the physical or ‘food’ body consisting of the bones, fat, skin, blood, etc. The second sheath is the ‘Pranamaya Kosha’ which is a more subtle layer than the physical body as it refers to the energy within the body that allows for the physiological processes to occur. The ‘Manomaya Kosha’ is the mental body relating to our mental and emotional processes that take place within the mind. More subtle than the Manomaya Kosha is the ‘Vijnanamaya Kosha’ which refers to the psychic body. We experience this body during dreaming or ‘out of body’ experiences. The subtlest of all the bodies is the ‘Anandamaya Kosha’ or ‘Bliss’ body. This deals with the transcendental aspect of the human personality which is beyond the feelings of pleasure and pain and is actually indescribable. We can roughly relate the Annamaya and Pranamaya Koshas to the physical body, the Manomaya Kosha to the mind and mental aspects, and the Vijnanamaya and Anandamaya Koshas to the spiritual realm, but it is not as clear-cut as this. Because every person exists with all of these aspects which are constantly interrelating, we cannot separate them. Koshas are interdependent and interrelated Each Kosha supports and transforms into the other. For example, the Annamaya and Pranamaya Koshas together are called the ‘Atmapuri’ which means ‘city of the soul’. This relates very clearly to the fact that these sheaths are not only physical but contain the soul – the spiritual aspect. Without the body, the soul has no home and cannot be expressed. Without the soul, the body is lifeless and would not be able to function properly. Now the Manomaya Kosha – the mental sheath- serves as the link between body and soul. It is only through the mind that one can become aware of the existence of the soul and the spirit. Yoga practices therefore also work holistically with these five sheaths in mind. The aim is to bring our awareness of all these levels into equilibrium that we may function at the optimal capacity of mental, physical and spiritual health. Holistic Approach of Yoga The body is of utmost importance for our holistic health as it is here that the mental and spiritual realms reside. To access our more subtle mental and energetic aspects – we need to at first be aware of the gross body and to bring it into perfect functioning. This will involve the purification of the nadis and chakras which will then lead to our preparedness for higher levels of spiritual awakening. For this awakening to occur, the mind and mental facilities are needed. A clearing out of the body necessarily means that of the mind. Here I have attempted to prove that body mind and spirit are inextricably linked and cannot exist alone. A mental problem does not reside in the mind exclusively, it is reflected in the body and it is reflected in our level of vibratory energy. The practice of asana and pranayama are psychotherapeutic because they adopt the holistic approach: using the body to uplift and transform the mind and spirit. Read More...

My Journey With Rishikesh Yogis Yogshala

by Rishikesh Yogis 0 Likes

My name is Pamela, I have learnt meditation with Uttam during my Yoga Teacher Training Course in Read More...

Effects of Mantra

by Rishikesh Yogis 1 Likes

Swami Satyanada has said that “Music is the most beautiful creation of mankind”. It has the power to relax and influence the mind. Mantra is considered as one form of music which when recited can transform the state of mind and help to attain better relaxation, clarity and calmness. Irrespective of which mantra is being recited, it leaves a very strong impression on one’s mind. The word Mantra means to “release the energy”. These are just the sound vibrations which have the power to influence the brain waves. In Yoga, emphasis is given to the process of mantra chanting because it adds to one’s own experience through its powerful vibrations and there by enriching the whole process. There are some specific reasons or effects of mantras: Settle the mind – Mantras play powerful role in calming the mind. Throughout the day there is a continuous flux of thoughts in the mind. This leads to dissipated awareness / focus. With mantra chanting we work on blocking the nonstop flow of the thoughts. As our whole focus is on the chants, naturally there is a break in the distracting pattern of our mind. Mantra chanting influence the working of subconscious mind. Power of mantra in a group– Mantra effects are much stronger when you perform in a group. The vibration of everyone’s chant powerfully and positively alters the brain waves and releases the blockage of mind. In fact, it’s believed that if you dedicate your mantra to anyone who is suffering with some disease the frequency of mantras travels to that person and helps in healing. Swami Niranjan, from Bihar School of Yoga, has said that mantra chanting is a vibrational experience .With mantra chanting our mental patterns tend to change and our body will also change. It will not be a feeling only but an experience to witness. Internal effects– Mantra in a form of sound is located in different parts of the body. Inside us there are chakras located at specific points and each chakra has a mantra. On every chakra point there are different glands. While focusing on chakra mantras, energy is released thereby, harmonizing each point. This in turn helps in proper and balanced working of chakras and glands at both subtle and gross level. Mantra chanting also helps to relax the nervous system and therefore, controls the hyper activities of body and mind together. Internalization-Mantra chanting is a form of meditation (and a beautiful one). Continuous mantra chanting connects us to our inner self. It creates an aura within us that balances the inner energies and transforms it to higher consciousness. This process is called Internalization – a process of becoming more aware of our breaths, our body and movement of our inner energies. Internalization is all about being aware of own self.Mantras have their own impact on our body. These are the vibrations having immense energy and power to silent the mind. Mantras when chanted in the beginning and end of the practice bring harmony at deeper level. Read More...

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