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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 POSES TO INCREASE SHOULDER STRENGTH Shoulders are a tricky part of the body. They are naturally mobile joint, with many connecting muscles and ligaments that are prone to injury. Pain in the shoulder can be associated with strains, tears and strength imbalances. Fortunately, a few key yoga poses can help build strength and relieve tension in the shoulder muscles, which can add to overall stability and help prevent injury. If the shoulder is already injured, consult your physician before attempting any yoga postures. 1. PLANK Plank Pose — Kumbhakasana— is an arm balancing yoga pose that tones the abdominal muscles while strengthening the arms and spine. Plank is an essential component of Sun Salutations and is often used as a transitional pose, in which the breath is not held. It can also be practiced on its own to build strength and stamina. Plank Pose tones all of the core muscles of the body, including the abdomen, chest, and low back. It strengthens the arms, wrists, and shoulders, and is often used to prepare the body for more challenging arm balances. Plank also strengthens the muscles surrounding the spine, which improves posture. Not only is plank a core strengthening powerhouse, but it also works the shoulders and provides an opportunity to stabilize the shoulder girdle. 2. DOLPHIN The dolphin pose also sometimes referred to as the puppy pose in yoga, is a standing, mild inversion posture. This asana helps in working the various muscles in the shoulders, abdomen and the upper back. This posture in an inverted ‘v’ position with the forearms and toes on the floor on the floor with the rest of the body curved upwards in a v-like formation. By regularly performing the dolphin pose benefit to body parts like the upper back, shoulders, arms, abdomen, hamstrings and legs is tremendous. 3.CHILD’S POSE Child’s Pose is a true resting pose, and one that you can hold for long periods of time without the need for props. Child's Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso. This resting pose centers, calms, and soothes the brain, making it a therapeutic posture for relieving stress. When performed with the head and torso supported, it can also help relieve back and neck pain and also strengthen the neck and the shoulder muscles. 4. RABBIT POSE From your hands and knees, with knees hips distance apart, place the crown of your head on the mat. Reach your hands behind you to grab ahold of the tops of your feet. Simultaneously pull on your feet while pressing your shoulder blades forward. This will create a wonderful opening in the shoulder blades. If you want to increase flexibility of your shoulder and want to get rid of the neck pain then practice these yoga poses. These poses will definitely help you a lot in increasing your shoulder strength. But remember practice these poses in the guidance of any experienced yoga teacher otherwise wrong pose can increase your problem. You can also join 200 Hours yoga training program conducted by Yoga Vedanta at Rishikesh. At yoga Vedanta Center you will get the chance to practice yoga in the pleasant environment of Rishikesh under the guidance of experienced yoga gurus such as Yogi Br Gopal. For more information about this center 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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    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: 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 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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    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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    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 BURN EXTRA CALORIES Over 3 calories per minute, but less than 4 calories per minute, is about the maximum number of calories you can burn with Hatha yoga, according to a study published in Evidence-Based Complementary and Alternative Medicine. Calories Needed for Weight Loss The number of calories you take or ingest is very important before you start yoga/ exercises to burn calories. You must burn more calories than the calories you ingest because this is very important part of weight loss. The American Heart Association suggests that a healthy rate of weight loss is 1 pound per week. For example, you could reduce your caloric intake by 200 calories and burn an extra 300 calories daily doing yoga for one hour, to lose about 1 pound weekly. If you're getting into yoga, then chances are that you will get overall fitness. You know that yoga is great for restoring you to good posture, stretching out kinked up muscles and building strength through isometric exercise. YOGA POSES TO BURN CALORIES If you want to create yoga sequence to burn your extra calories then you must do some of the hatha yoga poses. These calorie-burning poses are: 1. The backbend Bow Pose, Upward Wheel or Dhanurasana 2. An intermediate variation of the inversion Plow Pose or Halasana II 3. The series Sun Salutation, or Surya Namaskar 1. Dhanurasana Dhanurasana is also known as bow pose, it is one of the 3 yoga poses that burn the most calories per minute. This Hatha backbend asana burns about 3.03 calories per minute. Bow pose must be repeated for 3 to 5 times and hold the pose as long as possible for you If you repeat Bow Pose five times and hold it for one minute each time, about 10 to 12 breaths, you would achieve about 15 yoga calories burned. 2.Plow Pose Plow pose is also known as Halasana. Plow pose is a Hatha yoga inversion pose that is one of the 3 yoga poses that burn the most calories per minute. This Hatha inversion burns about 3.05 calories per minute. You must hold this yoga pose for about 15 seconds to 1 minute and can continue this yoga pose for about 10 minutes. 3.Surya Namaskar The yoga series Sun Salutation, or Surya Namaskar, burns 3.79 calories per minute or 13.9 calories per round. If you are a beginner you can complete its 4 rounds and can burn up to 55 calories. For intermediate/ advanced to burn up to 83 to 139 calories you · Guide to Sun Salutations Step #1: Pranamasana (Prayer pose) Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet. Expand your chest and relax your shoulders. As you breathe in, lift both your arms up from the sides and as you exhale, bring your palms together in front of the chest in a prayer position. Step #2: Hasta Uttanasana (Raised arms pose) Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers. Step #3: Hasta Padasana (Hand to foot pose) Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor, beside the feet. Step #4: Ashwa Sanchalanasana (Equestrian pose) Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up. Step #5: Dandasana (Stick pose) As you breathe in, take the left leg back and bring the whole body in a straight line. Step #6: Ashtanga Namaskara (Salute with eight parts or points) Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor). Step #7: Bhujangasana (Cobra Pose) Slide forward and raise the chest up into the Cobra posture.You may keep your elbows bent in this pose, the shoulders away from the ears. Look up. Step #8: Parvatasana (Mountain Pose) Breathing out, lift the hips and the tailbone up, chest downwards in an 'inverted V' (/) posture. Step #9: Ashwa Sanchalanasana (Equestrian pose) Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up. Step #10: Hasta Padasana (Hand to foot pose) Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary. Step #11: Tadasana As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body. This yoga guide for sun salutation is taken from http://timesofindia.indiatimes.com If you want to know how to deepen these yoga stretch then you can go through the link given above. Your calorie burn depends on the style of yoga you're doing and the level of training you have taken. If you want the effective results in a short time then you must perform these yoga asanas under the expert’s guidance or from the experienced yoga teachers. You can also join 200 hours yoga training program conducted by Yoga Vedanta at Rishikesh. Here you will get the chance to practice yoga under the guidance of experienced yoga Gurus like Yogi BR Gopal, Yogi Anand, and Chitrangana. For more information about Yoga Vedanta, you can visit us at- http://yoga-vedanta.in
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    YOGA POSES TO FIGHT WITH WHITE HAIR Some Yoga asanas play very effective role in treating grey hairs problem by avoiding some of the causes of grey hairs. Some of the causes for grey hair are thyroid conditions, excessive trauma and stress, nutritional deficiencies like anemia, Grave’s disease, and early menopause in women. Therefore, if these are the causes of your graying of hair, then you could practice some yoga postures that are effective in dealing with stress. Yoga is the best for the whole body, it is capable to fight with every disease and today I will tell you some yoga poses that can turn white hair into black if you are suffering from premature hair whitening. There are some yoga poses to reduce grey hairs problem- USTRASANA (CAMEL POSE) Ustrasana is an intermediate level back-bending yoga posture known to open Anahata (Heart Chakra). This yoga posture adds flexibility and strength to the body and also helps in improving digestion. This asana must be practiced with an empty stomach. This pose is also helpful in removing stress, therefore, it reduces the problem of grey hair. HALASANA (PLOUGH POSE) The term Halasana is a combination of the words ‘hala’ (the Sanskrit word for Plow) and asana (meaning posture). Halasana is meant for intermediate to advanced yoga students and it is often used to help treat reproductive problems, especially in women. Halasana is an “inversion asana” and it is important that you do sufficient warm-up poses before you attempt this pose. You can start with a few basic yoga asanas for the first part of your routine. You can then move on to Halasana. TRIKONASANA (TRIANGLE POSE) This asana resembles a triangle, and therefore, is named as triangle pose. The name comes from the Sanskrit words trikona, meaning triangle, and asana, meaning posture. This asana is known to stretch the muscles and improve the regular body functions. Unlike most other yoga asanas, this requires you to keep your eyes open while you practice it to maintain balance. BHUJANGASANA (COBRA POSE) This asana resembles a serpent with its hood raised. Cobra Pose or Bhujangasana is part of the sequence of yoga postures in Padma Sadhana and Surya Namaskar or Sun Salutation. 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. KAPALBHATI Kapalbhati Pranayama is a type of breathing exercise that helps you rid of various ailments over a period of time. "Kapal" means forehead and "Bhati" means shining. Eventually, Kapabhati should bring about a glow on the face of the practitioner. Kapalabhati is done in a sitting posture. So practice these yoga poses to get rid of the premature grey hairs. One must practice this yoga poses under the guidance of experienced yoga teachers. For practicing yoga under the expert’s guidance one can join 200 Hours yoga training program that has been conducted by Yoga Vedanta at Rishikesh (Yoga capital of the world). For more information about Yoga Vedanta, you can visit us at- http://yoga-vedanta.in/
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