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Yoga Style to Suit Your Needs

People are usually drawn to yoga to maintain good health by reducing stress, losing weight, increasing endurance level and working deep muscles.
However to applaud yoga for its physical benefits alone would only diminish what this entire system has to offer as a whole. By practicing yoga on a regular basis, you may be surprised to find that you’re building much more than a strong, flexible body. 
Initially, the sole purpose of practicing yoga was to experience spiritual enlightenment as  the name Yoga means to“yoke” or “union,” describing the integration of mind and body to create a greater connection with one’s own pure, essential nature.
Physical practice of yoga encourage a deeper mind-body awareness. Healing and balancing the physical body helps bring clarity and focus to the mind as well.
To get started on your individual yoga quest, it’s helpful to begin with a list that clearly prioritizes what needs you want to fulfill: Are you looking to sweat your way into a lean form, or does a gentler, more meditative approach?
Not all practices fit into nice little holes. There’s a great deal of crossover among the various yoga schools, and there’s even a diversity in teaching approaches within each discipline.

Find Right Match to Suit Your Needs.

Many different types of yoga exist and it can be difficult to figure out which particular one is right for you. Most styles of yoga are based on the same basic yoga poses (called asanas), however the experience of one style can be radically different than another. In this quick guide, we have outlined the most popular forms of yoga, along with their essential characteristics, to make it easier for you to know where to begin.
The list below begins with classical hatha yoga, then moves down the list from vigorous, flow-style classes to the more relaxing passive classes, finishing with restorative yoga.

Hatha Yoga

Hatha is a general category that includes most yoga styles. It is an old system that includes the practice of asanas (yoga postures) and pranayama (yoga breathing exercises), which help bring peace to the mind and body, preparing the body for deeper spiritual practices such as meditation.

Vinyasa

Like hatha, vinyasa is a general term that describes many different styles of yoga. It essentially means movement synchronized with breath and is a vigorous style based on a rapid flow through sun salutations. You may also see a vinyasa yoga class referred to as a flow class, which refers to the continuous flow from one posture to the next.

Ashtanga Yoga

Ashtanga is a system of yoga that was brought to the modern world by Sri K. Pattabhi Jois. If you attend an ashtanga class at a studio you will be led nonstop through one or more of the ashtanga series, while being encouraged to breathe as you move from pose to pose. Each series is a set sequence of asanas, always in the same order. It is typically fast-paced, vigorous and physically challenging..

Power Yoga

Power yoga is used to describe a vigorous, vinyasa-style yoga. It originally closely resembled ashtanga and was an attempt to make ashtanga yoga more accessible to Western students. It differs, however, in that it is not a set series of poses, but rather allows the instructor freedom to teach what they want.

Bikram Yoga

One thing you can be sure of when you attend a Bikram class is consistency. Outside of the instructor, a Bikram class is the same no matter where you go, consisting of the same, copyrighted twenty-six postures and two breathing techniques, in the same order for ninety minutes, in a room heated to 105°F (40.6°C), with a humidity of 40%.

Jivamukti Yoga

David Life and Sharon Gannon created jivamukti yoga in 1984, and since then have studied with a number of teachers, including Swami Nirmalananda and Sri K. Pattabhi Jois. Their classes resemble ashtanga yoga in the vinyasa-style flow through asanas. Each class begins with a standardized warm-up sequence unique to jivamukti and often teachers will incorporate weekly themes, chanting, meditation, readings and affirmations.

Iyengar Yoga

The trademark of iyengar yoga is the intense focus on the subtleties of each posture. B.K.S. Iyengar teaches his classes from his home in Pune, India and has become one of the most influential yoga gurus of our time. In a typical iyengar class, poses are held much longer than in other schools of yoga, in an effort to pay closer attention to the precise musculoskeletal alignment within each asana. Another trademark of iyengar yoga is the use of props, such as blocks, belts, bolsters, chairs and blankets, which are used to accommodate injuries, tightness or structural imbalances, as well as teach the student how to move into a posture properly.

Anusara Yoga

The anusara style is a new system of hatha yoga that teaches a set of Universal Principles of Alignment that underlie all yoga postures, while encouraging flowing with grace and following your heart. Founded by John Friend, the practice of anusara is broadly categorized into three parts, known as the Three A's. They include attitude, alignment and action.

Sivananda Yoga

Sivananda yoga is a form of hatha yoga founded by Swami Sivananda and brought to the west by Swami Vishnu-devananda. A class typically begins with Savasana (relaxation pose), kapalabhati and anuloma viloma, followed by a few rounds of surya namaskara. The class then moves through Sivananda's twelve asanas, which together are designed to increase strength and flexibility of the spine. Chanting and meditation can also be a part of a full-length class.

Viniyoga

Viniyoga refers to an approach to yoga that adapts the various means and methods of practice to the unique condition, needs and interests of the individual. Created by T.K.V. Desikachar, the goal is to give the practitioner the tools to individualize and actualize the process of self-discovery and personal transformation.

Kundalini Yoga

Kundalini yoga incorporates repeated movements or exercises, dynamic breathing techniques, chanting, meditation and mantras. Each specific kundalini exercise, referred to as a kriya, is a movement that is often repeated and is synchronized with the breath. The practice is designed to awaken the energy at the base of the spine in order to draw it upward through each of the seven chakras.

Yin Yoga

Yin yoga is a slow-paced style of yoga in which poses are held for five minutes or longer. Even though it is passive, yin yoga can be quite challenging due to the long holds, particularly if your body is not used to it. The purpose is to apply moderate stress to the connective tissue - the tendons, fascia and ligaments - with the aim of increasing circulation in the joints and improving flexibility.

Integrative Yoga Therapy (IYT)

Integrative yoga therapy brings together asanas, pranayama, mudra, yoga nidra, mantra and meditation into a complete package where they can be utilized for therapy. Founded by Joseph Le Page in 1993, IYT was an attempt to create a training program with the focus on yoga as a healing art, and has designed programs specifically for medical and mainstream wellness settings, including hospital and rehabilitation centres.

Restorative Yoga

Restorative yoga is a gentle, relaxing, passive form of yoga that allows students to relax and release the body into a gentle stretch that is held for as long as 10 minutes. This style makes use of a wide range of props, including bolsters, blocks, straps and blankets. The intention is to provide support within each pose, making it easier to completely let go.
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Yoga for Hepatitis, Jaundice

Hepatitis is a viral infection where the liver cells experienced  swelling and inflammation. Hepatitis viruses are categorises as type A, B, C, D, and E.  Hepatitis is the outcome of our faulty lifestyle. Chronic hepatitis may lead to you into a danger zone.  Out of all the Hepatitis virus, the hepatitis B is extremely harmful. Hepatitis B is also known as Silent Killer.Symptoms of  Hepatitis

Symptoms of  Hepatitis

  • The virus erode  and destroy the liver
  • Loss of appetite
  • Tiredness
  • Stomach disorder
  • Headache
  • Body pain
  • Yellowish urine
  • Deterioration of health
  • Laziness
  • Weight Loss
  • Mild fever, muscle ache

Causes of Hepatitis

  • Contaminated water
  • Smoking
  • Using more and more fried foods
  • Fast foods
  • Sleeping at day time
  • Late night sleep
  • Infected Blood
  • Medicine containing the components of  Arsenic, phosphorous, chloroform etc.

Types of Hepatitis Virus

  1. Hepatitis A
  2. Hepatitis B
  3. Hepatitis C
  4. Hepatitis D
  5. Hepatitis E
  6. Hepatitis G

Yoga poses for hepatitis treatment

In Yoga, The Kriyas such as Dhauti, Kunjal and Vastradhauti are the panacea for all types of  hepatitis.  These Shatkarma kriyas are extremely useful to cleanse the  liver and stomach.

Kunjal

The person suffering from Hepatitis should do Kunjal for one month. The process of Kunjal has the ability to rejuvenate your liver.

Technique

  • Sit in Kagasana and Consume 4 glasses of lukewarm saline water or as per one’s capacity.
  • Now, the person should stand up and bend forward.
  • Put your left hand on the stomach. Place the index and the middle fingers of the right hand in the throat. Make some movement in your stomach, and water to start to come out automatically.
  • Remove your fingers from mouth when water start to coming out. Put the same fingers when water stop to release and repeat the same process.

Benefits

  • Kunjal cleanses both the upper alimentary canal and the respiratory system.
  • It has a great a curative effect as it eliminates the toxin from the liver.
  • Kunjal makes your liver to work effectively.
  • It also release impurities that can contaminate the body by causing hyperacidity, halitosis, phlegm and sore throats.
  • Kunjalgives  great relief to those who suffers from biliousness.
  • Kunjalis beneficial for asthma too.

Home remedies for jaundice and hepatitis

  • Amla is very good for maintaining liver health. You may extract the juice of amla and drink it every day.
  • Take some bitter vegetables such as bitter gourd, bottle gourd and mesh them completely to take out the juice. Drink this juice for healthy functioning of the liver.
  • Alcohol is very dangerous for people with hepatitis and jaundice. Alcohol in any form should be avoided to get rid of liver troubles.
  • Fatty food should be restricted as liver is the main organ that helps in the digestion of fats. When liver gets infected it is difficult to digest fatty food and it may cause aggravation of the symptoms.
  • Green vegetables and fruits are good for liver. You may include juice of green vegetables of fruits in the diet to enhance the recovery process.
  • Beetroot is also good for liver affections. Take out the juice of beetroot and mix it with equal amount of lemon juice. Consume this daily to get fast recovery from hepatitis and jaundice.

Lifestyle changes for hepatitis

  1. People suffering from hepatitis should eat liquid diet for few days because it is easy to digest. Papaya juice is a wonderful home remedy for the treatment of hepatitis.
  2. Orange juice is also effective for the treatment of hepatitis. Take one glass of orange juice to get rid of weakness and fatigue that may arise due to liver inflammation.
  3. It is best to increase intake of fluids such as water because it helps in the detoxification and removes harmful chemicals from the blood thus promoting quick recovery.
  4. Yoga exercise is also useful for liver disorders. You may do simple yoga asana to treat hepatitis at home.
  5. Stress may be an important factor that may cause aggravation of the symptoms. Meditation is effective to get rid of mental stress.
  6. Eating vegetable soup is also effective for increasing strength and promoting quick recovery of liver functioning.
  7. Avoid eating fried or heavy food as it is difficult to digest when liver is infected.
  8. Avoid taking too much tea or coffee as it may further damage your liver cells.
  9. Do not take alcohol in any form.
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Five Yoga for Anti Ageing

Though it’s true that age is just a number, sometimes this number going up each year can make you feel stressed, mentally, as well as physically! With stiff limbs, body pain and fine lines beginning to appear, it is time to consider the fact that maybe that number is beginning to affect your life. 
Practicing anti aging yoga asanas is a way to keep your body healthy and fit, to keep it flexible and in shape, and to keep those fine lines and wrinkles away.
1. Breathing Exercise: 
    1. Breathe at a relaxed pace. Breath deeply, taking in air to fill in your lungs and expand your body. 
    2. As you exhale, breathe the air out of your body and stretch your muscles in.
    3. Work on this first and the rest of the exercises will just get simpler and simpler.
2. Warm-Ups: 
    1. Stand with your feet together, toes forward and knees a little bent. 
    2. Relax your arms at your sides, palms facing inward.
    3. Lift up your chest and roll your shoulders back and down again. 
    4. Face ahead and breathe deeply for some time.
    5. Inhale and raise your arms to your sides, palms facing up and make them go over your head.
    6. Exhale, bend forward using your hips, trying to keep your knees as straight as possible without getting hurt, extend your arms in front and make them reach down to touch your toes or the floor.
    7.  Hold the position for 15 seconds.
    8. Inhale and rise back up, bringing your arms over your head.
    9. Exhale and lower your arms to the sides.
    10. Repeat this 2-3 times.
      This is great to warm up your joints and muscles. It doesn’t matter what routine you follow, this is an ideal warm up and you should never skip the warm up!
3. Standing Posture:
  1. Stand on the floor with your feet joined together, or if it seems difficult, then keep your feet at hip-width distance and hands on the sides, with the palms facing inwards towards your legs.
  2. Keep the soles of your feet firmly on the ground and shift your body weight forward, backwards and sideways and then come back to the centre.
  3. Your ankles, hips and shoulders should be in a perfect line and move your chin a little up to make it in the same line too.
  4. Don’t stress your muscles. Just make sure your body weight is balanced all over. If you feel you’re slouching, straighten up without over-stressing.
4. The Warrior Pose:
  1. Stand up straight with your feet wide apart, facing forward, your right foot pointing to the side and the left foot slightly turned in.
  2. Exhale and bend your right knee.
  3. Inhale and simultaneously raise your arms towards the sides, fingers pointing straight out.
  4. Turn your head towards the right and hold on for 15-20 seconds.
  5. Repeat. This will help strengthen and stretch your legs, abs, arms and tummy.
5. Calming the muscles and nerves:
  1. One of the main reasons why we get wrinkles is the stress, both in our minds as well as in our muscles and nerves.
  2. Get your palms together and rub them vigorously to warm them up.
  3. Now close your eyes and put your palms on your eyes to cover them.
  4. Breathe in deeply through the nose and hold your breath as long as you comfortably can. Exhale slowly.
  5. This will help relax your eyes and breathing slowly will help calm down the tense and stretched muscles.
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Best time of Meditation- Brahmamuhurta

Brahmamuhurta is the morning period between 3:30 a.m and 5:30 a.m. It is suitable for meditation. After a good night sleep, the mind is refreshed, calm and serene. There is the prepondarence of Sattva and Purity in the mind at this time, as well as in the atmosphere.
The mind is like a blank sheet of paper, free from wordly samsakaras or impressions. Raga-dvesha currents have not yet deeply entered the mind. The mind can be moulded easily. You can infuse it with divine thoughts.
Yogis, Paramahansas, Sannyasins, aspirants and rishis starts their meditation during the brahmamuhurta, sending their vibrations throughout the world, benefiting all. Meditation will come by itself without any effort.
In the winters it is not necessary that you should take a cold bath. A mantle bath will suffice. Imagine and feel, " I am taking a bath in the sacred Triveni at Prayag and Ganges at Haridwar." Remember the pure Atman. Repeat the formulla, " I am the ever pure soul." This is the most powerful wisdom bath in Jnana Ganga. This is highly purifying. It burns all sins. Answer the calls of nature quickly. Clean your teeth. Do not waste much time in morning ablutions. The brahmamuhurta will pass quickly. You must utilise this precious time in Japa and meditation. Sit in Siddha, Padma or Sukh Asana. Try to climb the supreme hight of brahmn, the peak of divine glory and splendour.
If you are not in the habit of getting up early, use an alarm timepiece. Once the habit is established, there will be no difficulty. The subconscious mind will become your willing and obedient servant to wake up at the particular time.
If you suffer chronic constipation, you can drink a glass or two of cold water or luke worm water as soon as you get up after cleansing the teeth. This is Ushapana treatment in the science of Hathayoga.
Cultivate the habit of answering the calls of nature as soon as you get up from the bed. If you suffer from constipation do meditation as soon as you get up. You can answer the calls of nature after finishing your morning meditation with the help of a cup of hot milk.
As soon as you get up from the bed, do japa and meditation. This is important. After finishing your Japa and meditation you can take to the practice of Asana, Pranayama and study of Geeta and other religious books.
Every Sandhya time, or dusk is also favaourable for meditation. During brahmamuhurta or dusk, the Sushmuna Nadi flows readily. You will enter in to deep meditation and Samadhi without much effort when Sushmuna Nadi flows. That is the reason why Rishis, Yogis and Scriptures speak very highly of these two periods of time. When the breath flows throughout both nostrils, know that the Sushmuna is working. Whenever the Sushmuna functions, sit for meditation and enjoy the peace of Atma and soul.
Repeat some divine stotras, hymns or guru stotras or chant 'Om' twelve times, or do kirtan for five minutes before you start your Japa and meditation. This will quickly elevate your mind and drive off laziness and sleepiness. Do Sirshasana or Sarvangasana or any other Asana for five minutes. Do Pranayama for five minutes. This also make you quite fit for the practice of meditation and remove laziness and sleepy conditions.
It is brahmamuhurta now. Do not snore. Do not roll in the bed. Throw away the blanket. Get up, start your meditation vigorously, and enjoy the eternal bliss of the innerself.

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Complete Pranayama Sequence with Asana, Sukshma Vyayayam and Mudras

pranayamaAlthough various procedures of pranayama, asana, hand mudras and meditation are described in scriptures and each one has its special significance, yet everything cannot be practised daily. This compact package of Yoga Asana, Pranayama, Sukshma Vyayayam and Mudras for daily practice takes about 45 minutes and benefits people of all age groups which ranges from mental peace, fitness, health, improved physiological functioning of the body and spiritual evolution.

Select Asana for Sitting :

Select a calm and quiet and clean place to do pranayama. The asana used for sitting should be a bad conductor of electricity, e.g. a blanket or kusa- mat. Those who are unable to sit on ground can practise Pranayama while sitting in chair. Choose any one of the asana given below to start the pranayama practice. [click the title of Asana to display description. First one is already displayed ]
Sukhasana:
  • Sit on the floor on a cushion or yoga mat with legs stretched out.
  • Fold the left leg and tug it inside the right thigh.
  • Then fold the right leg and tug in inside the left thigh.
  • Keep the hands on the knees.
  • Sit erect with spine straight.
  • Relax your whole body and breathe normally.

Select Hand Mudra :

Mudras start electromagnetic currents within the body which balance various constituting elements and restore health. The joining of fingers creates an effect on the human body. Rest your hands on the knees in any one of the mudra given below. [click the title of Mudra to display description. First one is already displayed ]
Gyan Mudra: Touch the tip of the thumb to the tip of the index finger, with the other three fingers stretched out. The tip of thumb has centers of pituitary and endocrine glands. When we press these centers by index finger the two glands work actively. As it is a mudra of knowledge, it enhances the knowledge.

Start the Pranayama with Sukshma Vayaama :

After settling down with the asana and the mudra of your choice start the paranyama. The sequence of Sukshama Vayaama can be changed to your liking but the pranayama sequence should  be followed as given

1. Bhastrika Pranayama :

Sit in a comfortable Asana . Breathe in through both the nostrils, till the lungs are full and diaphragm is stretched. Then breathe out gently. Take deep breaths and then completely breathe out. There should be inhalation of 2½ seconds and exhalation of 2½ seconds in a rhythmic flow. Doing it non-stop, one can do bhastrika pranayama 12 times in one minute. Practice this pranyama for 2 minutes atleast and 5 minutes maximum.
Take a break and do the following two Sukshma Vyayayam (Subtle exercises) before doing next pranayama :
Stretching  And Rotating Feet (Time: 1 minute)
Sit on the floor with legs straight on front side. Keep your hands on the floor little behind your body. Relax on your hands . Stretch your feet towards your body and away from body.  Do this 4 – 5 times. Make a circle with your foot clockwise and then anticlockwise.  Do this 4 – 5 times.
Butterfly (Time: 1 minute) :
Sit with both legs folded in such a way so that both foot face and touch each other. Now lift and release your knees like a butterfly wings. This can be done for 2 to 3 minutes.
Rotating Fists :  Sit comfortably and bring your hands straight in front.  Hold your thumb in fist and touch both fists together. Rotate clockwise then anticlockwise. This can be done 10 times each.

2. Kapal Bhati Pranayama

Sit comfortably with your spine erect. Place your hands on the knees and fold your fingers in any one mudra. Take a deep breath in. Expel the air as forcefully as you are comfortable with through the nose. This should cause the abdominal muscles to contract sharply and should draw the abdomen inwards towards the spine.  Let the inhalation be on its own, focus on exhalation. Right after the passive inhalation, exhale again forcefully and continue at a steady rhythm. As you exhale, pull your stomach. Pull your navel in back towards the spine. Do as much as you comfortably can.
After this pranayama take rest for some time and do the following Sukshma Vayaama during break:
Rotaitng Fists(Time: 1 minute)
Sit comfortably and bring your hands straight in front. Hold your thumb in fist and touch both fists together. Rotate clockwise then anticlockwise. This can be done 10 times each.

Rotating Hand Round Shoulders:(Time: 1 minute)
Sit comfortably and touch your fingers on shoulders Inhale and form a big circle by rotating your hands around shoulders clockwise and anticlockwise. Can be done 5-10 times.

3. Bahaya Pranayama

While sitting in siddhasana, Sukhasana or padmasana and throw the breath out, as much as you can, in one go. After throwing the breath out, touch chin to chest (jalandhara bandha), squeeze stomach completely and hold for a while (uddayana bandha), then release chin, breathe in slowly. When you feel like breathing in, take the breath while relaxing the bandhas slowly. After taking in the breath, throw it out again as before, without holding it up. While sitting in any of the three asana and mudra of your choice, breathe air out, touch chin to chest, squeeze stomach completely and hold for a while. then release chin, breathe in slowly. Repeat the process. Practice it 5 times. Advanced practitioners can do 11 repetitions.
You may need to take a rest after this pranayama, do the following Sukshma Vayaama before Anulome Vilom Pranyama:
Pulling Hand Behind Head (Time: 1 minute)
Hold both your hands with each other behind your head. Alternatively pull one hand with the other towards one side of body. Do this for 1-2 minutes.

Pushing Hands And Head Against Each Other  (Time: 1 minute)
Interlock your fingers of both hands. Bring them back of your head with front of palms touching head at backside. Push hands and head against each other. Push gently first then try increasing the pressure. Do this 3-5 times.

4. Anulom Vilom Pranayama

Raise your right hand and with its thumb close the right nostril (pingla nadiand while closing the left nostril use the ring finger and middle finger of the right hand. The palm of the hand should not be in front of the nose; it should instead be held away to the right side. Since ida nadi(left nostril) represents moon, lunar power, coolness and calmness, anuloma- viloma Pranayama is started from the left nostril for cleansing the nadi(energy channel). Closing the right nostril with the right hand thumb, we should gently fill the breath inside through the left nostril. When the inhalation is complete, we should close the left nostril with the ring finger and middle finger of the right hand and exhale completely through the right nostril. do this procedure non-stop, i.e. inhaling through the left nostril and exhaling through the right nostril, and then inhaling through the right nostril and exhaling through the left nostril. Do it for 5-10 minutes.
After this pranayama do the following sukshma Vayaama
Rotating Shoulders (Time: 1 minute)
Sit straight in Sukhasana. Keep both hands on knees. Rotate shoulders clockwise and opposite. Repeat this exercise 5-10 times.


5. Bharamari Pranayama

Close ears with thumb, index finger on forehead, and rest three on base of nose touching eyes, keep the mind centred on the medullary plexus (ajna- cakra). Now, humming like a bee and resonating 'OM', breathe out. Repeat this procedure for atleast 5 times.

6. Udgeeth Pranayama

Inhale for 3-5 seconds in a rhythmic flow, and breathe it out in about 15-20 seconds while chanting the sacred word 'OM' methodically. After one chanting is complete one should again breathe deep inside for 3-5 seconds in a rhythmic flow and breathe it out in 15-20 seconds chanting 'OM'. Visualize the breath entering and moving inside the body. Do udgeeth pranayama about 7 times in about 3 minutes.

7. Pranav Pranayama / Meditaton

After doing all the Pranayamas, concentrate your mind on inhalation and exhalation, and meditate upon udgitha(OM) with your prana. God has made poles in the shape of ‘omkara’. This pinda (body) and this bramanda (universe) n both are in the form of‘omkara’. ‘omkara’ is not a particular person or figure; it is a divinepower which is controlling and regulating the whole universe. Turn yourself into a spectator (=Soul) and while inhaling deeply and exhaling subtly your respiration rate should be so subtle that you do not feel like hearing the sound of your breath.
Try to look at the breath inside. In the beginning the friction of breath will be felt on the tip of nose. Gradually you shall be able to feel the touch of breath deep inside you. Thus, by chanting ‘omkara’ with every breath as a spectator (=Soul), one starts going into meditation automatically. Your mind will become highly one-pointed, absorbed in and identified with ‘omkara’.

For detailed Information, Steps, Procedures and Benefits of each Pranayama, Asana, Sukshma Vyayayam and Mudra visit the following links :

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