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    YOGA: THE ART OF LIVING WHAT IS YOGA? The word “yoga” is derived from Sanskrit word “yuj”, which means union of the individual consciousness or soul with the universal consciousness or spirit. Yoga is a 5000 year old Indian body of knowledge. Though many people think that yoga is only a physical exercise where people twist, turn, stretch and breath in the most complex ways, these are actually only the most superficial aspect of this profound science of unfolding the infinite potentials of the human mind and soul. As Gurudev Sri Sri Ravi Shankar says, “Yoga is not just an exercise and asanas. It is th emotional integration and spiritual elevation with a touch of mystic element, which gives you a glimpse of something beyond all imagination.” BEGINNING OF YOGA The beginning of Yoga were developed by the Indus- Sarasvati civilization in Northern India over 5, 000 years ago. The word yoga was first mentioned in the oldest sacred texts, the Rig Veda. The Vedas were a collection of texts containing songs, mantras and rituals to be used by Brahmans, the Vedic priests. Yoga was slowly refined and developed by the Brahmans and Rishis (mystic seers) who documented their practices and beliefs in the Upanishads, a huge work containing over 200 scriptures. The most renowned of the Yogic scriptures is the Bhagavad-Gîtâ, composed around 500 B.C.E. The Upanishads took the idea of ritual sacrifice from the Vedas and internalized it, teaching the sacrifice of the ego through self-knowledge, action (karma yoga) and wisdom (jnana yoga). Modern forms of yoga have evolved into exercise focusing on strength, flexibility, and breathing to boost physical and mental well-being of humans. FACES OF YOGA One of the benefits of yoga is that you can choose a yoga style that's tailored to your lifestyle, such as hot yoga, power yoga, relaxation yoga, prenatal yoga, etc. Whether you prefer to practice at home, in a private session, while watching a DVD or at a studio or gym, there are a huge variety of options available to suit your goals and needs. If you're a yoga beginner, hatha yoga, which focuses on basic postures at a comfortable pace, would be great for you. If you want to increase strength through using more of your own body’s resistance, power yoga may be right for you. MORE ABOUT POWER YOGA Isometric exercises are one of the best ways to build core strength. Isometric, stemming from the words “same” and “length, ” simply translates to holding one position without moving. Power yoga uses isometric exercises along with other postures that are designed to make the core and back stronger. Flexibility and balance stem from your core, so it's important to train this area of the body. In turn, you can increase the strength and health of your entire body. Generally a high-temperature room is used in this practice to help keep the muscles warm and release additional toxins from the body. Types and styles of yoga · Ashtanga yoga · Bikram yoga · Hatha yoga · Iyengar yoga · Jivamukti yoga · Kripalu yoga · Kundalini yoga · Power yoga · Sivananda · Viniyoga · Prenatal yoga · Restorative yoga BENEFITS OF YOGA 1. Improves your flexibility Yoga improves the flexibility of your body the example of it is during the first class of your yoga practice you probably won’t be able to touch your toes . But if you stick with it, you'll notice a gradual loosening and the pain and ache of your muscles start to disappear. 2. Builds muscle strength Strong muscles do more than look good. They also protect us from conditions like arthritis and back pain, and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense of flexibility. 3. Prevents cartilage and joint breakdown Each time you practice yoga, you take your joints through their full range of motion. This can help prevent degenerative arthritis or mitigate disability by "squeezing and soaking" areas of cartilage that normally aren't used. 4. Betters your bone health In an unpublished study conducted at California State University, Los Angeles, yoga practice increased bone density in the vertebrae. Yoga's ability to lower levels of the stress hormone cortisol may help keep calcium in the bones. 5. Increases your blood flow Yoga gets your blood flowing. More specifically, the relaxation exercises you learn in yoga can help your circulation, especially in your hands and feet. Yoga also gets more oxygen to your cells, which function better as a result. 6. Ups your heart rate When you regularly get your heart rate into the aerobic range, you lower your risk of heart attack and can relieve depression. While not all yoga is aerobic, if you do it vigorously or take flow or Ashtanga classes, it can boost your heart rate into the aerobic range. 7. Lowers blood sugar Yoga lowers blood sugar and LDL ("bad") cholesterol and boosts HDL ("good") cholesterol. 8. Helps you focus People who practice Transcendental Meditation demonstrate the ability to solve problems and acquire and recall information better. 9. Boosts your immune system functionality Asana and pranayama probably improve immune function, but, so far, meditation has the strongest scientific support in this area. Convert life into Yoga, so that you may ensure success in all the fields of activity. By regular practice, by using your presence of mind, skill and wisdom, you can become yogi and enjoy happiness and peace, whatever be the circumstances and conditions in which you are placed. Learn benefits of yoga by watching this video-https://youtu.be/vJhVMV6TRVo?t=102 So if you want to learn yoga by the best and experienced yoga Gurus you can join 200 Hours Yoga Teacher Training Course(YTTC) which has been conducted by Yoga Vedanta at Rishikesh- Yoga capital of the world. To get registered in the 200 Hours YTTC of Yoga Vedanta or for more information you can visit us at- http://yoga-vedanta.in/
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    HATHA YOGA WHAT IS HATHA YOGA Hatha yoga is a popular yoga choice in today's fitness community. Groups and individuals use this ancient, classic yoga style to get fit and encourage a healthy mind-body connection. As a traditionally established type of yoga, Hatha yoga sometimes lends its historical weight to other more modern styles. For example, the yoga form known as Anusara yoga, established in the late 20th century by a man named John Friend, uses Hatha yoga as the basis for many of its activities and ideas. It's likely that beginning yoga participants will find elements of Hatha yoga in their group or individual sessions, or in translated handbooks disseminated to a Western audience. ORIGIN OF HATHA YOGA According to some practitioners, Hatha yoga dates back to the 15th century. Scholars refer to a treatise or publication known as the Hatha Yoga Pradipika, where some elements of Hatha yoga are indicated. Hatha yoga was a specific type of yoga activity that, in earlier times, prepared participants for meditating for a very long time. MEANING OF HATHA YOGA Hatha yoga is sometimes called a "dual" type of yoga because it includes a duality between two opposites: the sun (in Hindi, "ha") and the moon ("tha"). Some who practice Hatha yoga call it a "yoking" yoga as it joins these two opposites together. This main established principle for Hatha yoga leads to specific structured poses and other activities that help with body and mind "purification" through principles like asana (postures), pranayama (subtle energy control) and more. Hatha yoga includes the concept of multiple "limbs" or areas of the yoga practice. Where some common yoga forms such as Ashtanga yoga are built on eight limbs, Hatha yoga, according to experts, is often based on six, each of which represent a critical component of the whole, whether it has to do with keeping ready the mind for meditation, controlling breathing or focusing on another particular task. If you want to watch the demonstration o fadvanced traditional Hatha Yoga you must watch this video- https://youtu.be/_ckvBL-erGU?t=17 BENEFITS OF HATHA YOGA Those who take the time to study this ancient yoga art understand that there are some specific benefits of becoming adept at practicing Hatha yoga style. One of the main ones stems from one of the pillars of the Hatha style: breathing. Controlling breath can help improve oxygenation of the body and alleviate stress in some forms. Other elements of Hatha yoga also help with relaxing the body and fighting the stresses of the modern world. As a historical preparation for intensive meditation, Hatha yoga has a lot to offer a modern Western audience. 1.Maintaining a healthy body Hatha Yoga helps in losing weight and it not only looses extra weight but also provides the internal strength, thereby improving metabolism and strengthening immune system. Breathing helps in maintaining a healthy mind which is mentally and emotionally well balanced. 2.Stress Reliever It can be a great stress reliever and is helpful in detoxifying mind and body. After a tiring day at work or at school, try one or two repetitions of Suryanamaskar followed by some deep breathing. You will immediately notice a sense of calmness. To know how to do Suryanamaskar or Sun Salutation you can go through this website- https://healthnbodytips.com 3.Flow of energy or Prana Prana is a type of energy in the human body. It means ‘Universal life Force’. Each human being is born with a certain amount of energy which is responsible for the body’s life, growth and maintenance. Excess usage of this energy makes the body weak. Breathing techniques and Hatha yoga helps in regulating and maintaining this vital form of energy, hence increasing the longevity of life. 4. Improves flexibility Flexibility is very important in maintaining an agile and supple body. Inflexible muscles can lead to bad body posture, back ache, knee discomfort and neck pain. By practicing yoga regularly, body posture is corrected and muscles become flexible. Attaining difficult yoga postures also become easy. 5. Builds muscle strength & Improves Balance Healthy muscles allow us to move freely and keep our body strong. Building muscle strength helps in keeping joints in good shape preventing various diseases like arthritis. Strong muscles also help in maintaining the balance of the body especially during old age. So yoga practice makes your muscle strong. 6. Helps you focus Do you face difficulty in focusing or in concentrating on your work, lecture or class then you must try Hatha yoga! Holding asanas require focus and deep breathing in order to balance the body, thereby making the mind more alert and sharp. 7. Increases blood flow Asanas or yoga posture encourages blood to flow from legs to the heart, and later pumps it to the lungs for it to oxygenate, making one feel energetic and refreshed after his/her practice. Knowing more about Hatha yoga will help fitness beginners see more about how this traditional yoga practice informs newer yoga styles and brings a lot of authentic principles to a yoga routine. To learn more about Hatha Yoga and to become physically and mentally fit you can join 200 Hours Hatha yoga training course conducted by Yoga Vedanta at Rishikesh- Yoga capital of the world. For more information and to get registered in the 200 Hours yoga teacher training by Yoga Vedanta you can go through this website- http://yoga-vedanta.in
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    YOGA AS MEDICINE Yoga is a series of practices that allow you to steadily gain discipline, strength, and self-control while cultivating relaxation, awareness, and equanimity." A survey released in May 2004 by the National Center for Complementary and Alternative Medicine focused on who used complementary and alternative medicine (CAM), what was used, and why it was used in the United States by adults age 18 years and over during 2002. According to this survey, Yoga was the 5th most commonly used CAM therapy (2.8%) in the United States during 2002. Yoga is considered a mind-body intervention that is used to reduce the health effects of generalized stress. Yoga is believed to calm the nervous system and balance the body, mind, and spirit. It is thought by its practitioners to prevent specific diseases and maladies by keeping the energy meridians open and life energy (Prana) flowing. Yoga has been used to lower blood pressure, reduce stress, and improve coordination, flexibility, concentration, sleep, and digestion There are many different tools in the path of yoga that can be used therapeutically, such as postures, breathing techniques, and meditation. Yoga can be used as medicine, the science of yoga, yoga can relief stress. There is a wide range of therapeutic approaches to yoga for the prevention and healing of 20 conditions, including- • Anxiety and Panic Attack. • Arthritis. • Asthma. • Back Pain. • Cancer. • Depression. • Heart Disease. • High Blood Pressure. • Menopause. • Multiple Sclerosis. • Overweight and Obesity. 1. HOW YOGA PROTECTS FROM ANXIETY AND PANIC ATTACK? Stress, fear, anxiety – if we start counting all those instances in life when we experienced these emotions, we may just lose count! But regular yoga practice can help you stay calm and relaxed in daily life and can also give you the strength to face events as they come without getting restless. Yoga practice ideally includes the complete package of asanas (body postures), pranayamas (breathing techniques), meditation, and the ancient yoga philosophy, all of which has helped several anxiety patients recover and face life with new positivity and strength. 2. YOGA HELPS TO GET RID OF ARTHRITIS yoga is proven to help people with arthritis improve many physical and psychological symptoms. Recent scientific studies of people with various types of arthritis show that regular yoga practice can help reduce joint pain, improve joint flexibility and function and lower stress and tension to promote better sleep. “Yoga is definitely one option for people with arthritis. Not only for the exercise benefits, but it’s also beneficial in the mind/body area, promoting relaxation and stress reduction, ” says Dr. Kolasinksi. 3. YOGA REDUCES ASTHMA SYMPTOMS Breathing symptoms are such a big part of asthma in terms of gaining control over them. Yoga asanas that emphasize stretching the lungs and opening the respiratory system will provide the best results for asthma relief. Backward bends and chest expansions such as Ushtrasana, or camel pose, improve oxygen supply by expanding the lungs and flushing out impurities from the respiratory organs. Mainly Hatha yoga practice helps you to reduce asthma symptoms. 4. YOGA AS A CANCER THERAPY Cancer patients who practice yoga as therapy during their treatment often refer to their yoga practice as a life-saver. The healing power of yoga helps both cancer patients and cancer survivors. No matter how sick from treatments and no matter how little energy, many find that the one thing that would bring relief were a gentle set of therapeutic yoga poses geared for cancer patients. 5. YOGA CONTROLS HIGH BLOOD PRESSURE High blood pressure is also called hypertension. It is a serious condition that leads to heart attacks, strokes and even death. This ‘silent killer’ is all the more dangerous because it displays no symptoms. Now, there are several ways to control blood pressure naturally. Yoga and Pranayama are two such ways that can improve your sphygmomanometer readings. ·Yoga Asanas can soothe the nerves and help slow down an abnormal heart rate. ·Obesity can lead to hypertension. Regular practice of yoga and an improved diet regulates body weight. 6. YOGA CAN HELP WOMEN THROUGH MENOPAUSE As women experience emotional and physical fluctuations throughout their lives as part of the natural aging process, yoga can serve as a useful tool to help regulate hormones. The hormonal changes we experience in menopause are the same hormones that affect us during menstruation, which can also cause PMS symptoms. Easy Pose (Sukhasana) is the perfect pose to help stabilize the fluctuation of hormones. So we have given you example of some of the diseases by which you can recover yourself by doing regular yoga practice. So if you are suffering from any of the disease then along with the medicine you should practice yoga so that you can get recover soon. If you are already fit then practice yoga and keep these diseases away from you. For doing yoga in a proper way you must learn yoga from experienced gurus. If you want to learn yoga to keep yourself fit and fine then you can join 200 Hours yoga training program by Yoga Vedanta at Rishikesh- Yoga capital of the world. For more information about this program you can visit us at- http://yoga-vedanta.in/
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    YOGA ASANAS FOR STRESS RELIEF Stress, fear, anxiety – if we start counting all those instances in life when we experienced these emotions, we may just lose count! But regular yoga practice can help you stay calm and relaxed in daily life and can also give you the strength to face events as they come without getting restless. Practicing yoga is not only an effective stress reliever, but also a way to ease symptoms of anxiety. By transferring focus and attention to the body and breath, yoga can help to temper anxiety while also releasing physical tension. Anxiety is the most common mental illness in the world. The following yoga poses are organized into a sequence that can be practiced together in this order, or individually on an as-needed basis to reduce stress and anxiety. Remember to focus on your breath as you move through the poses. Closing your eyes may also help you relax and go within to achieve a more meditative state. There are following yoga poses to reduce anxiety and stress- 1.Anjali Mudra (Salutation Seal) Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness. Most of the time we perform it with our hands in the center of our heart chakra. This represents the balance and harmony between the right and left side reunited on our center. This balance can be not only physical but also mental and emotional, and the idea is to bring us to the center to prepare ourselves for meditation and contemplation. Start this sequence by practicing this mudra while seated in a comfortable cross-legged position with your eyes closed. 2.Sukhasana (Easy Pose) Sukhasana or the easy sitting pose is one of the simplest pose for meditation suited for all beginners. Sukhasana comes from the Sanskrit work ‘Sukham’ which can mean ‘comfort’ , ‘easy’, ‘joyful’, ‘pleasure’, etc. Sukhasana can be done by all age groups. . Focus on your breath in this pose and sit still with a straight spine for at least 60 seconds. This asana help in reducing stress. 3.Marjaryasana (Cat Pose) This pose provides a gentle massage to the spine and belly organs while acting as a powerful stress buster. This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa. Marjaryasana also benefits overall health by stimulating the digestive tract and spinal fluid. For proper alignment place wrists directly under the shoulders and knees under the hips. 4.Bitilasana (Cow Pose) Bitilasana takes its name from the Sanskrit word Batila, which means cow. It is named so because the stance of this posture resembles the body position of a cow. This asana is almost always practiced in combination with the cat pose. As with all the asanas in yoga, it is important to keep your bowels and stomach clean. Make sure you have your meals at least four to six hours before your workout so that you can give your system enough time to digest the food and generate the required energy for the workout. 5.Uttana Shishosana (Extended Puppy Pose) This pose is a cross between Child’s Pose and Downward Facing Dog. It lengthens the spine and calms the mind and invigorates the body. This pose also relieves symptoms of chronic stress, tension, and insomnia. 6.Paschimottanasana (Seated Forward Bend) Paschimottanasana can help a distracted mind unwind. Seated Forward Bend is a basic yet challenging pose with several benefits in addition to relieving stress and anxiety. Additional benefits include: stretches the hamstrings, spine, and lower back, improves digestion, relieves symptoms of PMS and menopause, reduces fatigue, stimulates the liver, kidneys, ovaries, and uterus. Keep the feet flexed and lower your forehead toward your knees. 7. Janu Sirsasana (Head-to-Knee Forward Bend) The Janu Sirsasana is a part of the primary series of Ashtanga Yoga. It is a seated asana, and it gets it name from the fact that the head touches the knee in the full expression of this pose. This asana is also called the Head-to-Knee Pose, the Head-to-Knee Forward Bend, and the Head-on-Knee Pose. Although this asana sounds similar to the Sirsasana, it has nothing in common with it and doesn’t look anything like it. 8.Salamba Sirsasana (Supported Headstand) Standing on your head in proper alignment calms the brain and strengthens the body. Headstand can help ease anxiety by reversing the blood flow and forcing you to focus on the breath and the body in the present moment. This pose also gives the heart a rest by saving it from pumping blood back up from your lower body, as it has to do when you are standing. This pose can be practiced against a wall if you are a beginner. Make sure the weight is resting on your forearms and shoulders rather than your head and neck. Proper alignment in this pose would allow a piece of paper to slip through your head and the mat. 9.Balasana (Child’s Pose) Child’s Pose is a perfect counterbalance pose to supported headstand. Try sitting on the knees and bending forward with arms forward or by your side. Resting your forehead on the ground in this pose will help to relieve additional anxiety. It is a restful pose that can be sequenced between more challenging asanas. This pose can also be done with arms along side the body rather than over the head. Do what feels best to you. 10.Savasana (Corpse Pose) Savasana is a pose of total relaxation, making it one of the most challenging asanas. Shavasana gives the nervous system a chance to integrate that in what can be thought of as a brief pause before it is forced once again to deal with all the usual stresses of daily life. Lie on your back with your eyes closed, arms by your sides and palms facing up. Allow your ankles to fall outward. Allow your body to melt deeper into the mat with each breath. Stay in this pose for a minimum of 5 minutes. This sequence is primarily designed for beginners, with the exception of the headstand. If your practice is more advanced, try mixing in some standing balancing poses like Eagle Pose, Half Moon Pose and Tree Pose. Try holding standing pose for 30-60 seconds on each side. These poses can alleviate stress and anxiety by forcing us out of our monkey mind to focus on the present moment. Yoga is a practice, not a competition. Start where you are and proceed with caution. If you are a beginner then try to do these asanas under the guidance of any yoga Guru. You can also join 200 Hours Yoga training course that has been conducted by Yoga Vedanta for beginners where you get the chance to practice yoga in the pleasant environment of Rishikesh under the guidance of experienced Gurus. For more details about this Yoga course and about Yoga Vedanta you can visit at- http://yoga-vedanta.in/
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    YOGA ASANAS THAT HELP WITH WEIGHT LOSS Our hectic lifestyle and workloads do not let us live in a healthy way. The craving for junk food and stress filled environment gives us an unhealthy body. The tummy and thighs are the worst affected body parts of all where most of the fat gets deposited. Belly fat accumulates due to overeating and lack of exercise. While hitting the gym daily might be a little tough for some of us, an hour of yoga every morning can help us burn calories and lose weight naturally. yoga asanas for weight loss is an effective alternative. By adopting the methods of yoga, one can reduce weight, control the body and soul. Along with these benefits, one can also experience mental peace. Losing weight and staying in shape will also build self-esteem and reduce the stress levels. Here are 12 yoga postures which, when done correctly and regularly, promise healthy weight loss, a tough spine and smoother digestion. Take a look 1. Surya Namaskar (Sun Salutation) The surya namaskar or sun salutation helps to detoxify your body. It is very effective in the morning after many hours of lack of movement during sleep. and Sun salutations tone up the internal abdominal organs by alternate stretching compression cycles that aid in better digestion and bowel movement. It also helps to avoid fat build-up and aids weight loss. Try to do at least two rounds to notice and feel the difference. 2. Cat stretch (Marjariasana) Cat stretch gives flexibility to the spine. It strengthens wrist joints and shoulders. It massages the digestive organs and tones the abdomen. Cat stretch also improves digestion, a problem most of us are plagued with. It also helps in reducing belly fat. 3. Cobra Pose (Bhujangasana) This is yet another yoga posture that helps burn belly fat. Here, the weight of your body on the navel area massages the digestive organ. This helps in digestion and elimination of toxins from the body. Cobra pose strengthens the muscles of the back, abdomen and the entire upper body. It also makes the spine flexible. Hold the cobra pose for 30 seconds and repeat it every morning to lose weight. 4. Bow Pose (Dhanurasana) This yoga pose not only helps in losing weight but also helps in strengthening the abdominal core. To reach its full potential you can rock back and forth. It is an excellent belly massage, and also fights constipation and accelerates digestion. It reduces weight in a healthy way. 5. Warrior Pose (Virabhadrasana) The warrior pose strengthens the hamstrings, thighs, legs and ankles as the body weight is transferred on the thighs with the forward bend. It helps to stimulate abdominal organs which can help increase the stamina. Stamina built up can help to keep you going over a longer period of time. 6. Angle Pose (Konasana) Konasana stretches the sides of the body and the spine. It tones the arms, legs, and abdominal organs. 7. Triangle Pose (Trikonasana) Trikonasana stretches the sides of the body. It tones the arms, legs, and abdominal organs. This aasan also improves flexibility of the spine and hips. 8. Bridge Pose (Setu Bandhasana) This is a slightly challenging pose, but it can help you build your core strength, and improve the flexibility of your spine. It will also help you lose the extra weight around your middle and strengthen your neck and chest muscles. 9. Chair Pose (Utkatasana) This is the yogic version of squats; you basically have to pretend you’re sitting on a chair. As a beginner, you won’t have a lot of strength, so you can alternate sitting in this pose and standing in Tadasana (Mountain Pose) with each breath, to make it easier. This pose will strengthen your leg muscles and give you a great butt, so keep at it! 10. Butterfly Pose (Badhakonasana) Butterfly pose offers a good stretch for the inner thighs and knees. This can help eradicate fatigue caused by long hours of standing or walking. It improves and regulates bowel movements. It helps in reducing extra fat from thighs. 11. Tree pose (Tadasana) The mountain pose helps strengthen the heart and also adds flexibility to the body. 12. Wide-legged standing forward bend (Ardha Uttanasana) This pose will strengthen your inner thigh muscles, and stretch your hamstrings. It will also improve your flexibility considerably. If you are also suffering from the extra fat problem then start doing these asanas regularly. But remember if you are a beginner you must do these yoga asanas in a correct manner and posture or under the guidance of any instructor or Guru. You can also join any yoga training center. Yoga Vedanta is such type of Yoga training center at Rishikesh in the yoga capital of the world where you can learn yoga in the pleasant environment of Rishikesh. Yoga Vedanta has conducted 200 Hours yoga training program for the beginners. For more information about this center you can visit at http://yoga-vedanta.in/
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    YOGA AND MEDITATION WHAT IS MEDITATION? Meditation is a balancing technique. Through balance, holistic awareness expands and the many benefits of meditation begin to unfold. Many wonder why it is necessary to meditate after practising Yoga asanas/ postures. One of the many benefits of practising yoga asanas/ postures is the fact that it allows us to slip into meditation effortlessly. Meditation being one of the main aspects of Yoga, it's essential that we sit for meditation after practising Yoga asanas and pranayama; else it is like preparing our dinner but not eating it! In meditation one delves deep into the self. YOGA MEDITATION Yoga Meditation is not actually a separate aspect of Yoga, due to the fact that Yoga is meditation. However, the phrase Yoga Meditation is being used here to discriminate between Yoga Meditation and the now popular belief that Yoga is about physical postures. Yoga or Yoga Meditation is a complete process into itself, only a small, though useful part of which relates to the physical body. In the Yoga Meditation of the Himalayan tradition, one systematically works with senses, body, breath, the various levels of mind, and then goes beyond, to the center of consciousness. Yoga Meditation of the Himalayan tradition is holistic in that it not only deals systematically with all levels, but also involves a broad range of practices, including meditation, contemplation, prayer, and mantra, as well as the preparatory practices leading up to these. What are the benefits of meditation? 1. A calm mind. 2. Good concentration. 3. Better clarity. 4. Improved communication. 5. Relaxation and rejuvenation of the mind and body. 11 Mental Benefits of Meditation Meditation brings the brainwave pattern into an alpha state that promotes healing. The mind becomes fresh, delicate and beautiful. It cleanses and nourishes you from within and calms you, whenever you feel overwhelmed, unstable, or emotionally shut down. With regular practice of meditation: 1. Anxiety decreases. 2. Emotional stability improves. 3. Creativity increases. 4. Happiness increases. 5. Intuition develops. 6. Gain clarity and peace of mind. 7. Problems become smaller. 8. Meditation sharpens the mind by gaining focus and expands through relaxation. 9. A sharp mind without expansion causes tension, anger and frustration. 10. An expanded consciousness without sharpness can lead to lack of action/progress. 11.The balance of a sharp mind and an expanded consciousness brings perfection. If you want to get these mental and physical benefits described above then you must practice yoga with meditation. But for best result you must practice yoga meditation under the guidance of experienced yoga Gurus. To get the guidance of experienced yoga Gurus you can join 200 hours Yoga Training Course that has been conducted by Yoga Vedanta at Rishikesh- Yoga capital of the world. Trainees will be certified by Yoga Alliance, USA and receive unparraled knowledge and teaching. For more details about Yoga Vedanta you can visit at -http://yoga-vedanta.in
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    Adho Mukha Śvānāsana The preparatory position is with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips and typically about seven inches (17 cm) apart, with the spine straightened and relaxed. On a deep exhale, the hips are pushed toward the ceiling, the body forming an inverted V-shape. The back is straight with the front ribs tucked in. The legs are straight with the heels reaching to the floor. The hands are open like starfish, keeping the forefinger and thumb pressing down on the floor/mat. The arms are straight, with the inner elbows turning towards the ceiling. If one has the tendency to hyper extend elbows, keeping a microbend to the elbows prevents taking the weight in the joints. Turning the elbows up towards the ceiling will engage the triceps and build strength. The shoulders are wide and relaxed. Line up the ears with the inner arms which keeps the neck lengthened. The hands are shoulder width apart and feet remain hip-width apart. If the hamstrings are very strong or tight, the knees are bent to allow the spine to lengthen fully. The navel is drawn in towards the spine, keeping the core engaged. The hips move up and back. Focus is on the breath while holding the asana, with deep, steady inhalation and exhalation creating a flow of energy through the body. On an exhale, the practitioner releases onto the hands and knees and rests in balasana. Benifits BKS Iyengar, one of the foremost yoga teachers in the world, asserts that this asana stretches the shoulders, legs, spine and whole body; builds strength throughout the body, particularly the arms, legs, and feet; relieves fatigue and rejuvenates the body; improves the immune system, digestion and blood flow to the sinuses, and calms the mind and lifts the spirits.
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    YOGA FOR DIGESTIVE DISORDERS Indigestion usually happens when you eat too much too soon, or when you eat a lot of spicy and junk food. Smoking, alcohol abuse, stress, and anxiety are a few major causes of this problem. Indigestion is also called dyspepsia, and some of its common symptoms include abdominal pain, bloating, gas and belching, vomiting, and a growling stomach. While altering your lifestyle might be a great way to overcome the problem, for a more permanent solution, you should consider yoga. It works on the digestive system as a whole, thereby eliminating any issues emerging from it. Yoga Poses for Constipation and Indigestion Important – Drink more warm water and chew food properly. Avoid eating when you are in stress. Drink more water one and half an hour after of your meal. These points are very helpful to cure constipation and indigestion. Let’s see some effective yoga poses to cure constipation and indigestion one by one. 1. Kapalbhati Pranayam Kapalabhati pranayama is a well known breathing exercise to improve your digestive system. Regular practice of kapalbhati will cure your stomach disorder, acidity and reduce your belly fat. 2. Vajrasana, Diamond Pose Vajrasana is the simple yoga exercise which can be practiced after lunch or dinner by Just sitting on the ground for 15 – 20 minutes. It is also known as diamond poses. Vajrasana is one of the best yoga poses for constipation and indigestion which can be done immediately after having your meal. Good for curing acidity and indigestion. 3. Dhanurasana (Bow Pose) In this exercise our body pose look like the shape of the Dhanush (bow). So it is called as Dhanurasana in Sanskrit. It helps to reduce belly fat fast. It Strengthens ankles, thighs, chest and abdominal organs and spinal cord. Dhanurasana can be done for 3-4 minutes daily for the good results. 4. Suryanamaskar (Sun salutation) Suryanamaskar (Sun salutation) consists of 12 different poses which gives total exercise to whole body. Suryanamaskar improves the digestive system and cures constipation. It helps to reduce weight in a healthy manner. 5. Bhujangasana (Cobra Pose) Bhujangasana (Cobra Pose) is effective and beneficial for improving the function of digestion. This yoga pose strengthens the abdominal muscles, clean digestive tract and cures constipation and indigestion problems naturally. 8. Ardha Halasana (Half Plough Pose) Half Plough Pose is similar to Uttanpadasana which is good for improving the function of abdominal organs. Beneficial for building six pack abs as well as curing stomach disorder. ‘Ardha‘ means ‘half‘ and ‘Hala‘ means ‘Plough‘ so this pose is called as Ardhahalasana (Half Plough Pose). It stimulates abdominal organs very fast and cures constipation and indigestion. 9. Paschimottanasana (Forward Bend Pose) Excellent for constipation and digestive disorder. This asana is recommended especially for women after delivery to reduce belly fat. Strengthens the back muscles as well as stimulate the abdominal organs. 10. Uttanpadasana (Leg Raised Yoga Pose) Raised leg pose is beneficial for those having back pain and stomach disorder. Uttanpadasana is highly recommended for stomach abs. Cures stomach disorders like acidity, indigestion and constipation. This yoga pose helps to Improve digestive system. 5. Corpse Pose (Savasana) The final pose of any yoga class is one of deep restoration: Corpse Pose, also sometimes called Final Relaxation Pose. Its Sanskrit name, “Savasana” comes from two words. The first is “Sava” (meaning “corpse”), and the second is “asana” (meaning “pose”). Savasana implies a depth of release that goes beyond simple relaxation. This resting pose takes your yoga practice to a place where you can completely let go. These yoga poses must be practiced under the guidance of an experienced instructor so that you can do these yoga poses correctly to get fast relaxation from digestive disorders or indigestion. You can also join 200 Hours yoga training program for beginners conducted by Yoga Vedanta at Rishikesh- Yoga capital of the world. For more information about Yoga Vedanta you can visit at- http://yoga-vedanta.in/
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    YOGA AS GOOD AS PHYSICAL THERAPY FOR LOWER BACK PAIN There are many different tools in the yoga that can be used as a therapy, such as postures, breathing techniques, and meditation. Yoga can be used as medicine; to cure various diseases or problems such as belly fat, high blood pressure, stress etc. Yoga may be about as good as physical therapy for treating lower back pain. According to the National Institutes of Health (NIH), approximately 80% of the adult population is suffering from the problem of lower back pain. Men and women are equally affected by this problem. For most of these people, the pain is acute or less and cannot last for long but for others, however, it turns into chronic back pain - meaning that it lasts for at least 12 weeks, even when the cause of the pain has been dealt with. There are various treatment options to get rid of lower back pain which include muscle strengthening exercises, physical therapy sessions, and analgesic medication. When these therapies fail, surgery is the last option. Unfortunately, none of the above therapies have proven highly successful. Between 25 and 80 percent of people who were treated for chronic low back pain experience a recurrence within a year from the treatment. So, researchers from the Boston Medical Center started examine the effect of yoga sessions on a group of 320 adults who were suffering from chronic low back pain. The trial determined that yoga was "statistically as effective" as physical therapy for alleviating pain, helping patients to be more functional, and to reduce their pain medication. SOME YOGA POSES TO REMOVE BACK PAIN There are following five yoga poses/ postures that help to reduce back pain 1. SUPINE HAMSTRING STRETCH Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes. 2. TWO- KNEE TWIST Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side. 3. SPHINX Lying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes. 4. PIGEON From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then switch to the left side for 2-3 minutes. 5. THREAD THE NEEDLE Lying on your back, bend both knees with the feet flat on the ground. Bend the right knee like a figure four, with the outer left ankle to the right thigh. Lift the left foot into the air, bringing the left calf parallel to the ground. Thread your right hand between the openings of the legs and interlace your hands behind your left thigh. Hold 2-3 minutes and then repeat on the other side. The description of these yoga poses is taken from the website- https://breakingmuscle.com you can also watch video session of all these yoga poses through this website. For learning these yoga poses with the experienced Gurus to remove your lower back pain you can join Yoga Vedanta School at Rishikesh. For more information about Yoga Vedanta or for any query about yoga you can visit us at- http://yoga-vedanta.in/
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