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    Adho Mukha Vṛkṣāsana (ah-doh moo-kah vriks-SHAHS-anna) adho mukha = face downward (adho = downward; mukha = face) vrksa = tree Handstand: Step-by-Step Instructions Step 1 Perform Adho Mukha Svanasana (Downward-Facing Dog Pose) with your fingertips an inch or two away from a wall, hands shoulder-width. If your shoulders are tight, turn your index fingers out slightly; otherwise arrange them parallel to each other. If you're uneasy about this pose, you're not alone. To ready yourself for and secure yourself in this inversion, firm your shoulder blades against your back torso and pull them toward your tailbone. Then rotate your upper arms outward, to keep the shoulder blades broad, and hug your outer arms inward. Finally spread your palms and press the bases of the index fingers firmly against the floor. Step 2 Now bend one knee and step the foot in, closer to the wall (we'll say it's the left leg), but keep the other (i.e. right) leg active by extending through the heel. Then take a few practice hops before you try to launch yourself upside down. Sweep your right leg through a wide arc toward the wall and kick your left foot off the floor, immediately pushing through the heel to straighten the left knee. As both legs come off the ground, engage your deep core abdominal muscles to help lift your hips over your shoulders. Hop up and down like this several times, each time pushing off the floor a little higher. Exhale deeply each time you hop. Step 3 Hopping up and down like this may be all you can manage for now. Regularly practice strengthening poses, like Adho Mukha Svanasana and Plank Pose. Eventually you'll be able to kick all the way into the pose. At first your heels may crash into the wall, but again with more practice you'll be able to swing your heels up lightly to the wall. Step 4 If your armpits and groins are tight, your lower back may be deeply arched. To lengthen this area, draw your front ribs into your torso, reach your tailbone toward your heels, and slide your heels higher up the wall. Squeeze the outer legs together and roll the thighs in. Hang your head from a spot between your shoulder blades and gaze out into the center of the room. Step 5 To start stay in the pose 10 to 15 seconds, breathing deeply. Gradually work your way up to 1 minute. When you come down, be sure not to sink onto the shoulders. Keep your shoulder blades lifted and broad, and take one foot down at a time, each time with an exhalation. Stand in Uttanasana for 30 seconds to 1 minute. We tend to kick up with the same leg all the time: be sure to alternate your kicking leg, one day right, next day left. Pose Information Sanskrit Name Adho Mukha Vrksasana Pose Level 1 Contraindications and Cautions Back, shoulder, or neck injury Headache Heart condition High blood pressure Menstruation If you are experienced with this pose, you can continue to practice it late into pregnancy. Don’t, however, take up the practice of Adho Mukha Vrksasana after you become pregnant. Modifications and Props One way to modify Handstand is to brace the crown of your head against a padded support placed on the floor between your hands. A supported head stabilizes your position and is a great confidence booster. But getting exactly the right height can be tricky: if the height is too low, your head won’t be braced; if it’s too high, your neck will get scrunched. Use a yoga block for a base, then pile two or more folded blankets (or a bolster) on top. How high you build the support will depend on the height and the length of your arms. Experiment with different heights until you feel like you have the right one, then position your hands on the floor to either side of it. Walk in from Adho Mukha Svanasana until you can brace your crown on the support and the back of your head against the wall. Then follow the instructions above for moving into the pose. Deepen the Pose Lifting the head to look at the floor is an advanced movement. Be sure not to jam the base of your skull into the back of your neck. Imagine as you lift your head that someone is holding a softball against the nape of your neck. This will help maintain the cervical curve. Also, to lift your head, initiate the movement by pressing your shoulder blades more deeply into your back. Brace your crown against the wall. Then take one heel away from the wall and strongly extend it toward the ceiling. Bring that heel back to the wall and do the same with other. Finally try to take both heels off the wall and balance with only your crown against the wall. Preparatory Poses Adho Mukha Svanasana Bakasana Pincha Mayurasana Plank Pose Supta Virasana Tadasana Uttanasana Virasana Follow-up Poses Sirsasana Pincha Mayurasana Beginner's Tip Many beginners find it difficult to keep their elbows straight in this pose. Buckle a strap and loop it over your upper arms, just above your elbows. Extend your arms straight out in front of you at shoulder width and adjust the strap so that it is snug against your outer arms. Then use the strap in the pose, but think of pushing the arms slightly in, away from the strap, rather than letting them bulge out into the strap. Benefits Strengthens the shoulders, arms, and wrists Stretches the belly Improves sense of balance Calms the brain and helps relieve stress and mild depression Partnering A partner can help you get a feel for the movement of the tailbone. Position her in front of you as you’re in the pose. Have her wrap her arms around your pelvis, gripping one wrist in the opposite hand, and cradle the sacrum. Then she can pull the back of your pelvis up, lifting your tailbone toward your heels. Variations You can vary this pose by placing your hands in different positions. For example, you can narrow your hands inside shoulder width, which decreases your base of support and so develops your sense of balance. Or you can turn your hands outward, which will teach you how to externally rotate the upper arms. #yoga-vedanta #rishikesh #YogiGopal
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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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    HOW TO PERFORM MARJARIASANA (CAT POSE) Marjariasana or cat pose is an asana where Marjari -Cat, Asana -Posture or Pose. Pronounced as mar-jar-ee-ahh-sanna. It’s true! Even cats can inspire our yoga lessons. Marjariasana, also called the cat stretch, gives the body an amazing feline stretch. One can never imagine how satisfying and beneficial a cat stretch can be. It is a beginner’s pose and now we will learn the steps of cat pose- How To Do Cat Stretch (Marjariasana) Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs of the table. Keep your arms perpendicular to the floor, with the hands directly under the shoulders and flat on the ground; your knees are hip-width apart. Look straight ahead. As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks. Do you feel a slight tingle here? Hold the Cat pose and take long, deep breaths. Follow this by a countermovement: As you exhale, drop your chin to your chest and arch your back up as much as you can; relax the buttocks. Hold this pose for a few seconds before you return to the initial table-like stage. Continue five or six rounds before you come out of this yoga posture. BENEFITS OF CAT POSE 1.It stretches, strengthens, and adds flexibility to the spine. 2. Both your shoulders and wrists will be strengthened. 3. The digestive organs are massaged and activated, and therefore, the process is improved. 4. This asana helps to tone the abdomen while getting rid of unnecessary pockets of fat, slowly but surely. 5. Being on your fours also improves the circulation of both blood and oxygen in your body. 6. The stretching relaxes the mind and removes all the stress and strain. As it is a beginner’s yoga pose it must be performed under the expert’s supervision. If you want to learn yoga you can join 200 Hours Yoga Teacher Training Program (YTTC) that has been conducted by one of the best Registered Yoga School (RYS), Yoga Vedanta at Rishikesh- Yoga capital of the world. This training program is mainly for the beginner’s. Here you will get the chance to practice yoga under the guidance of experienced instructors and in the pleasant environment of Rishikesh. For more information about this yoga school you can visit us 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: 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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    YOGA SUTRAS OF PATANJALI ORIGIN OF YOGA SUTRAS Once upon a time, long ago, all the Munis and Rishis approached Lord Vishnu to tell him that even though he (incarnated as Lord Dhanvanthari) had given him the means to cure illnesses through Ayurveda, people still fell ill. They also wanted to know what to do when people got sick. Sometimes it is not just physical illness, but mental and emotional illness too that needs to be dealt with. How does one get rid of all these illness? What is the formula? Vishnu was lying on the bed of snakes — the serpent Adishésha with a 1, 000 heads. When the Rishis approached Him, He gave them Adishésha (the symbol of awareness), who took birth in the world as Maharishi Patanjali. Hence Patanjali came to this earth to give this knowledge of yoga which came to be known as the Yoga Sutras. The suras are considered as the words of wisdom and inspiration. Exploring Patanjali’s Yoga Sutra is a first step in seeing how yoga is beneficial for us. Yoga connects you to the authentic information and an enhanced understanding of the ancient writings that continue to provide valuable yoga knowledge today. ABOUT YOGA SUTRAS The work is divided into four chapters, chapter1 (51 sutras) known as Samadhi, chapter2 (55 sutras) known as sadhana, chapter3 (56 sutras) known as vibhuti, chapter4 (34 sutras) known as kaivalya. If we talk about Samadhi various kinds of Samadhi are mentioned. However there are only two categories of Samadhi- Sabija (with seed) and Nirbija (without seed). Sabija Samadhi in its own turn of six kinds- samprajnata, asamprajnata, savitarka, nirvitarka, savicara, nirvicara depending on the object of experience of awareness. Chapter1 ends up in 51 sutras by clarifying that seedless awareness is obtained by blocking of all cittavrittis. These 51 sutras are- 1.1 Now, after having done prior preparation through life and other practices, the study and practice of Yoga begins. 1.2 Yoga is the control (nirodhah, regulation, channeling, mastery, integration, coordination, stilling, quieting, setting aside) of the modifications (gross and subtle thought patterns) of the mind field. 1.3 Then the Seer abides in Itself, resting in its own True Nature, which is called Self-realization. 1.4 At other times, when one is not in Self-realization, the Seer appears to take on the form of the modifications of the mind field, taking on the identity of those thought patterns. Un-coloring your thoughts (Yoga Sutras 1.5-1.11) 1.5 Those gross and subtle thought patterns (vrittis) fall into five varieties, of which some are colored (klishta) and others are uncolored (aklishta). 1.6 The five varieties of thought patterns to witness are: 1) knowing correctly (pramana), 2) incorrect knowing (viparyaya), 3) fantasy or imagination (vikalpa), 4) the object of void-ness that is deep sleep (nidra), and 5) recollection or memory (smriti). 1.7 Of these five, there are three ways of gaining correct knowledge (pramana): 1) perception, 2) inference, and 3) testimony or verbal communication from others who have knowledge. 1.8 Incorrect knowledge or illusion (viparyaya) is false knowledge formed by perceiving a thing as being other than what it really is. 1.9 Fantasy or imagination (vikalpa) is a thought pattern that has verbal expression and knowledge, but for which there is no such object or reality in existence. 1.10 Dreamless sleep (nidra) is the subtle thought pattern which has as its object an inertia, blankness, absence, or negation of the other thought patterns (vrittis). 1.11 Recollection or memory (smriti) is mental modification caused by the inner reproducing of a previous impression of an object, but without adding any other characteristics from other sources. Practice and non-attachment (Yoga Sutras 1.12-1.16) 1.12 These thought patterns (vrittis) are mastered (nirodhah, regulated, coordinated, controlled, stilled, quieted) through practice (abhyasa) and non-attachment (vairagya). 1.13 Practice (abhyasa) means choosing, applying the effort, and doing those actions that bring a stable and tranquil state (sthitau). 1.14 When that practice is done for a long time, without a break, and with sincere devotion, then the practice becomes a firmly rooted, stable and solid foundation. 1.15 When the mind loses desire even for objects seen or described in a tradition or in scriptures, it acquires a state of utter (vashikara) desirelessness that is called non-attachment (vairagya). 1.16 Indifference to the subtlest elements, constituent principles, or qualities themselves (gunas), achieved through a knowledge of the nature of pure consciousness (purusha), is called supreme non-attachment (paravairagya). Types of concentration (Yoga Sutras 1.17-1.18) 1.17 The deep absorption of attention on an object is of four kinds, 1) gross (vitarka), 2) subtle (vichara), 3) bliss accompanied (ananda), and 4) with I-ness (asmita), and is called samprajnata samadhi. 1.18 The other kind of samadhi is asamprajnata samadhi, and has no object in which attention is absorbed, wherein only latent impressions remain; attainment of this state is preceded by the constant practice of allowing all of the gross and subtle fluctuations of mind to recede back into the field from which they arose. Efforts and commitment (Yoga Sutras 1.19-1.22) 1.19 Some who have attained higher levels (videhas) or know unmanifest nature (prakritilayas), are drawn into birth in this world by their remaining latent impressions of ignorance, and more naturally come to these states of samadhi. 1.20 Others follow a five-fold systematic path of 1) faithful certainty in the path, 2) directing energy towards the practices, 3) repeated memory of the path and the process of stilling the mind, 4) training in deep concentration, and 5) the pursuit of real knowledge, by which the higher samadhi (asamprajnata samadhi) is attained. 1.21 Those who pursue their practices with intensity of feeling, vigor, and firm conviction achieve concentration and the fruits thereof more quickly, compared to those of medium or lesser intensity. 1.22 Because the methods may be applied in slow, medium, or speedy ways, even among those who have such commitment and conviction, there are differences in the rate of progress, resulting in nine grades of practice. Direct route through AUM (Yoga Sutras 1.23-1.29) 1.23 From a special process of devotion and letting go into the creative source from which we emerged (ishvara pranidhana), the coming of samadhi is imminent. 1.24 That creative source (ishvara) is a particular consciousness (purusha) that is unaffected by colorings (kleshas), actions (karmas), or results of those actions that happen when latent impressions stir and cause those actions. 1.25 In that pure consciousness (ishvara) the seed of omniscience has reached its highest development and cannot be exceeded. 1.26 From that consciousness (ishvara) the ancient-most teachers were taught, since it is not limited by the constraint of time. 1.27 The sacred word designating this creative source is the sound OM, called pranava. 1.28 This sound is remembered with deep feeling for the meaning of what it represents. 1.29 From that remembering comes the realization of the individual Self and the removal of obstacles. Obstacles and solutions (Yoga Sutras 1.30-1.32) 1.30 Nine kinds of distractions come that are obstacles naturally encountered on the path, and are physical illness, tendency of the mind to not work efficiently, doubt or indecision, lack of attention to pursuing the means of samadhi, laziness in mind and body, failure to regulate the desire for worldly objects, incorrect assumptions or thinking, failing to attain stages of the practice, and instability in maintaining a level of practice once attained. 1.31 From these obstacles, there are four other consequences that also arise, and these are: 1) mental or physical pain, 2) sadness or dejection, 3) restlessness, shakiness, or anxiety, and 4) irregularities in the exhalation and inhalation of breath. 1.32 To prevent or deal with these nine obstacles and their four consequences, the recommendation is to make the mind one-pointed, training it how to focus on a single principle or object. Stabilizing and clearing the mind (Yoga Sutras 1.33-1.39) 1.33 In relationships, the mind becomes purified by cultivating feelings of friendliness towards those who are happy, compassion for those who are suffering, goodwill towards those who are virtuous, and indifference or neutrality towards those we perceive as wicked or evil. 1.34 The mind is also calmed by regulating the breath, particularly attending to exhalation and the natural stilling of breath that comes from such practice. 1.35 The inner concentration on the process of sensory experiencing, done in a way that leads towards higher, subtle sense perception; this also leads to stability and tranquility of the mind. 1.36 Or concentration on a painless inner state of lucidness and luminosity also brings stability and tranquility. 1.37 Or contemplating on having a mind that is free from desires, the mind gets stabilized and tranquil. 1.38 Or by focusing on the nature of the stream in the dream state or the nature of the state of dreamless sleep, the mind becomes stabilized and tranquil. 1.39 Or by contemplating or concentrating on whatever object or principle one may like, or towards which one has a predisposition, the mind becomes stable and tranquil. Results of stabilizing the mind (Yoga Sutras 1.40-1.51) 1.40 When, through such practices, the mind develops the power of becoming stable on the smallest size object as well as on the largest, then the mind truly comes under control. 1.41 When the modifications of mind have become weakened, the mind becomes like a transparent crystal, and thus can easily take on the qualities of whatever object observed, whether that object be the observer, the means of observing, or an object observed, in a process of engrossment called samapatti. 1.42 One type of such an engrossment (samapatti) is one in which there is a mixture of three things, a word or name going with the object, the meaning or identity of that object, and the knowledge associated with that object; this engrossment is known as savitarka samapatti (associated with gross objects). 1.43 When the memory or storehouse of modifications of mind is purified, then the mind appears to be devoid of its own nature and only the object on which it is contemplating appears to shine forward; this type of engrossment is known as nirvitarka samapatti. 1.44 In the same way that these engrossments operate with gross objects in savitarka samapatti, the engrossment with subtle objects also operates, and is known as savichara and nirvichara samapatti. 1.45 Having such subtle objects extends all the way up to unmanifest prakriti. 1.46 These four varieties of engrossment are the only kinds of concentrations (samadhi) which are objective, and have a seed of an object. 1.47 As one gains proficiency in the undisturbed flow in nirvichara, a purity and luminosity of the inner instrument of mind is developed. 1.48 The experiential knowledge that is gained in that state is one of essential wisdom and is filled with truth. 1.49 That knowledge is different from the knowledge that is commingled with testimony or through inference, because it relates directly to the specifics of the object, rather than to those words or other concepts. 1.50 This type of knowledge that is filled with truth creates latent impressions in the mind-field, and those new impressions tend to reduce the formation of other less useful forms of habitual latent impressions. 1.51 When even these latent impressions from truth filled knowledge recede along with the other impressions, then there is objectless concentration.
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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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    YOGA POSES TO IMPROVE FLEXIBILITY If we ask people why they do exercise, most of them will say to stay healthy, to stay strong and fit, or because it makes them feel good. Not a lot will mention flexibility as a goal of their exercise, but it's a key part of maintaining your health and avoiding injury. The stretching you do during the yoga is a great way to improve the flexibility of your body. It's a big misconception that for doing yoga your body must already be flexible. In fact, the opposite is true: doing yoga regularly is a sure way to become more flexible. The poses below target the three major muscles groups where most people are lacking flexibility: hamstrings, hips, and shoulders. These three areas tend to get even more tight from sitting for long periods or even from other types of exercise, like running. Here are some of the yoga poses given below which help you a lot to increase your flexibility. 1. CHILD’S POSE Extended child’s pose is also known as resting pose, this yoga pose stretches your shoulders, lower back, quads, ankles, the tops of the feet, and shins. One must hold this pose for two to three minutes to make your lower back, ankles, feet, and shoulders flexible. To actively engage in this restful pose, the fingers should be spread, fingertips and palms gently pressed into the floor. Elbows should be raised. Knees can be together to release the lower back or wide to release the hips. The pose itself appears like nothing is happening, but internally your body is working. 2. STANDING FORWARD FOLD Standing Forward Fold — Uttanasana calms the mind while stretching and rejuvenating the whole body. This pose is an essential element of Sun Salutations and helps to prepare the body for deeper forward bends.This pose stretches your lower back and your hamstrings. I recommend doing this pose at the beginning of most yoga practices for a minimum of 30 seconds and a maximum of three minutes. Be careful not to come back to standing too quickly since you may get dizzy. Rise up slowly with a strong core. 3. DOWNWARD DOG POSE Downward dog strengthens your shoulders and arms while stretching your hamstrings, calves, and Achilles tendons. Beginners, bend your knees slightly in order to lengthen the spine. I recommend to hold this pose for about 30 seconds in the beginning and when you become comfortable with this you can hold this for 2 minutes. This famous upside down V trains your body to elongate and lengthen backs and shoulders, which can help to decrease back and shoulder pains. Also, due to the spread and balance of weight in this position, your hands, wrist, hamstrings, calves and even your heels are being conditioned. 4. EXTENDED TRIANGLE POSE This pose strengthens the muscles in the thighs, hips, and back while toning the knees and ankles. It also stimulates the organs of the torso, improving metabolism. It is known to be therapeutic for anxiety, flat feet, infertility, osteoporosis, and even sciatica. More than just a simple stretch, Trikonasana improves overall balance and stability, both physically and mentally. It increases body confidence and courage, creating poise and grace both on and off the mat 5. CHAIR POSE This one stretches your inner thighs, adductors, and groin. It’s one of the tightest places in the body, and that means it needs some tender loving care. Contrary to its name, Chair Pose is a strong, active pose that strengthens the ankles, thighs, and calves, as well as the spine. Chair pose also promotes healthy feet and creates a stretch through the chest and shoulders. 6. SPINAL TWIST POSE Spinal twists are a wonderful way to increase your lateral flexibility. This pose stretches the spine, neck, and the shoulders. Don’t ever push too hard since pain is never the goal in yoga. If your back does crack and there is no pain, don’t be alarmed — it’s usually safe, and actually healthy, for your spine to realign itself. 7. COBRA POSE Cobra Pose is best known for its ability to increase the flexibility of the spine. It stretches the chest while strengthening the spine and shoulders. It also helps to open the lungs, which is therapeutic for asthma. This pose also stimulates the abdominal organs, improving digestion. An energizing backbend, Cobra reduces stress and fatigue. It also firms and tones the shoulders, abdomen, and buttocks, and helps to ease the pain of sciatica. Traditional yoga texts claim the pose heals the body of disease and awakens Kundalini — the divine cosmic energy that brings forth self-realization. Don't be in a rush to get through these poses. Don't expect overnight changes, however. For best results, do your stretches daily and also, in the beginning, you must take the help of an experienced yoga teacher or you can join yoga classes. Yoga Vedanta School at Rishikesh is conducting a 200 Hours yoga training program for beginners. There you will get the guidance of experienced yoga Gurus and you will also get the chance to practice yoga in the pleasant environment of Rishikesh. For more information about Yoga Vedanta, you can visit at- http://yoga-vedanta.in/
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    HOW TO PERFORM COBRA POSE (BHUJANGASANA) Bhujangasana or Cobra pose is one of the important yoga asana for beginners. In the final stage, the yoga pose is looks like as a hood of a snake or cobra that’s why named as Cobra pose or Bhujangasana STEPS OF COBRA POSE Let’s know how to perform Bhujangasana step by step. Here, the different steps have been explained with correct technique of Cobra pose systematically and scientifically. Each step has been elaborated with the help of Yoga pose so that maximum benefits can be achieved. Lie down on the stomach by keeping your legs together. Make a gap of 1-2 feet between the legs if somebody has backache. Put your palms besides your shoulder and the head should rest on the ground. With inhaling raise your head up to your navel region and try to see the roof. Maintain the position till 10 to 60 seconds with steadily inhaling and exhaling. Come to the original position slowly with deep exhalation. Repeat the process for 3 to 5 times. Cobra pose (Bhujangasana) benefits Here are the following benefits of cobra pose- 1.Relieves backache 2.Good for kidney 3.Stress buster 4.Good for Digestion 5.Slipped disc 6.Remedy for thyroid gland 7.Improves lung capacity As it is a beginner’s yoga pose it must be performed under the expert’s supervision. If you want to learn yoga under the guidance of experienced yoga gurus you can join 200 Hours Yoga Teacher Training Program (YTTC) which is conducted by one of the best and Registered Yoga School (RYS), Yoga Vedanta at Rishikesh- Yoga capital of the world. This training program is mainly for the beginner’s. Here you will get the chance to practice yoga under the guidance of experienced instructors and in the pleasant environment of Rishikesh. For more information about this yoga school you can visit us at- http://yoga-vedanta.in
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    PRACTICE ASHTANGA YOGA WHAT IS ASHTANGA YOGA? The Ashtanga Vinyasa Yoga is a style of yoga codified and popularized by K. Pattabhi Jois during the 20th century which is often promoted as a modern-day form of classical Indian yoga. Ashtanga means eight limbs or branches, of which asana or physical yoga posture is merely one branch, breath or pranayama is another. Both Pattabhi Jois and Sharath Jois, his grandson, encourage practice of Ashtanga Yoga - all eight limbs. The first two limbs - Yamas and Niyamas - are given special emphasis to be practiced in conjunction with the 3rd and 4th limbs (asana and pranayama). Ashtanga Yoga is is a highly structured vinyasa-style class. There are five Ashtanga asana series and each student must master every pose of the first series before moving onto the second series. The first series begins with ten sun salutations (five A and five B), continues with a series of standing poses done on each side, and finishes with a set of inversions and seated poses, which are linked by a vinyasa sequence. According to sage Patanjali in the Yoga Sutras, Ashtanga is the path of internal purification for revealing the universal self, and consists of eight spiritual practices namely- Yama or moral codes Niyama or self-purification and learning Asana or proper posture Pranayama or control of breath Pratyahara or control of sense Dharana or focus Dhyana or meditation Samadhi or absorption into the Universal If you want to learn yoga under the guidance of experienced yoga gurus as Yogi Anand and Yogi Br Gopal you can join 200 Hours Yoga Teacher Training Program (YTTC) which is conducted by one of the best and Registered Yoga School (RYS), Yoga Vedanta at Rishikesh- Yoga capital of the world. This training program is mainly for the beginner’s. Here you will get the chance to practice yoga under the guidance of experienced instructors and in the pleasant environment of Rishikesh. For more information about this yoga school you can visit us at- http://yoga-vedanta.in
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