Yoga at Home

Daily yoga practice at home can help you stay healthy, more productive, calm and happy all day. Besides, these benefits are not just for you to enjoy. Doing these practices at home will not only keep you happy but your family members too will be able to feel the positive energy and happiness around. What’s more, you get a chance to practice them right in the comfort of your home, any time you wish.
Once you have learned yoga techniques properly from a Sri Sri Yoga teacher, and are comfortable, you can start practicing them on your own. Here are a few tips to keep in mind as you prepare yourself for a fun yoga practice at home.
#1: Choose a convenient time
Practicing yoga in the morning is generally considered to be the best as it keeps energy levels high during the day. Yet, if it doesn’t happen, don’t let it be an excuse to skip your practice. You may choose a time slot which seems most convenient. It could be late mornings, before lunch, or evenings. Yoga at these times can also be a good way to refresh the mind and release stress collected during the day.
#2: Choose a comfortable place
It would be best to have a small, private room in your house for daily yoga practice. Over time, your practices will create positive vibrations in the room, providing healing, strength and comfort to you and others at home. However, in case it is not possible, you may choose a quiet space anywhere at home, which is large enough to roll out your yoga mat and where you know you are not likely to be disturbed for a while.
All you need to ensure is that your yoga space is clean, well-ventilated, and away from furniture or sharp objects (learn more about a yogi’s home).
#3: Practice on a relatively empty stomach
Yoga postures are always best practiced on a light or empty stomach. You can practice yoga poses and meditate about 2-3 hours after your meal.
#4: Keep your yoga wear simple
Go for loose, comfortable clothing – you wouldn’t want tight body-hugging outfits coming in the way of doing some wide stretches! Also, keep aside any excessive jewelry that you are wearing and avoid heavy makeup.
#5: Warm up before doing intense yoga postures
This is an absolute must, else you may be at risk of straining your muscles. Start by warming up your body and do a few body stretches to bring flexibility, before moving on to more intense yoga postures.
#6: It is your own body; be gentle on it
Respect your body and do yoga poses gently with a smile. Doing them increasingly fast or going beyond what your body can take will not bring faster results. It will only make the practice more difficult and painful.
#7: Be consistent
It is very important to be regular with your yoga practice – make it a part of your daily schedule (as mentioned above, find a time slot where you can comfortably fit yoga in) and then it would be easier to make it a habit. Krishan Verma, senior Sri Sri Yoga teacher says, "Twenty minutes of daily yoga practice is more likely to show positive results sooner than two hours of occasional practice."
#8: Make yoga time as ‘family fun time’
When you practice alone, it might get boring after a while or you may simply become lazy. Try doing it with family or friends and see the difference! Yoga can be a great way for a family get-together. Learn more about how you can enrich your family time with yoga.
#9: Include a variety of yoga techniques
Practice a variety of yoga poses and breathing techniques, or if you are crunched for time, you may fix a set of practices to be done daily and then treat your body with the complete package on a Sunday! Also, be sure to end your yoga pose practice with Yoga Nidra.
Remember that yoga practice does not only include yoga postures. Our home yoga sessions should also make room for other techniques such as pranayama (breathing exercises), meditation, and Sudarshan Kriya (if you have done the

Read More

Yoga, Physical Flexibility and Competition

Yoga is becoming popular recently and equally becoming very commercialised and competitive. There is too much emphasis on physical flexibility with impossible and intimidating postures to demonstrate physical flexibility and superiority. Such super-flexibility is not necessary for the well-being of body or mind.
The mind that is stuck at the physical level becomes a hindrance in your progress. You can spend time better pursuing higher aspects of yoga than only focusing on physical flexibility alone.
In the true practise of yoga, body is respected, as it houses the Higher Consciousness. Yet, a greater emphasis is placed on the well-being of mind and other hidden gifts of human existence since the body is only a wrapping paper.

The practise of yoga in its true spirit is neither competitive nor judgemental. Yoga is a multidimensional practise and except for the asanas , no other element of it can be physically measured.

The essential elements of yoga:

• Mental peace and calmness
• Level of your awareness
• Love and compassion for others
• The degree and depth of your connection with the inner self

Are there any scales to measure this in you?
Though these elements of yoga cannot be quantified, you can observe a vast change within yourself when you attend the Art of Living Yoga Programmes, such as the Sri Sri Yoga courses, which cater to enriching all the essential elements of yoga to give you a complete yoga experience.
Without the practise of other elements, practise of asanas alone which is Hatha yoga cannot be called the practise of yoga.

Read More

Yoga Wear | Secrets for choosing the right yoga clothes

The main objective of choosing the right yoga wear is so you can just forget about it during yoga practice. At dawn, when the rest of the world is still and quiet, I reserve special yoga-time for a series of gentle Sri Sri yoga asanas, pranayamas (yoga breathing techniques) and meditation. It is a sacred two hours of peace before I start the day. Paying attention to simple details like which yoga clothes to wear helps to keep this time focused on what is most important – the yoga. A recent venture into Sarvangasana, (the upside down shoulder stand pose) was a funny picture of me wobbling all over, clutching at my t-shirt to keep it from engulfing my face. I decided to make a trip to the yoga clothing shop to find a better solution. Here is what I found out:

Secret #1: Be yourself.

Yoga practice is different from other kinds of workouts. It's not about the competition. It's not about opinions and beauty standards. Yoga is a process of getting to know oneself, however the journey may look like. You are invited to wear whatever makes you feel beautiful, gracious and honored. Have fun.

Secret #2: Choose yoga wear that hugs your body shape, and allows for easy movement.

Yoga tops: Choose yoga wear that is comfortable, with modest coverage that will not reveal too much. You won’t want to constantly tug at your clothes during yoga class. Stretchable cotton-blend tank tops or tees that hug the torso work well for both men and women. Avoid tops with loose necklines or collars; they get irritating during inversions, such as in my shoulder stand experience. Women should look for bra support built into a yoga top.
Choosing yoga pants: Yoga pants with an elastic waist and that conform to the body’s shape are best. For women, yoga pants are available with a foldable waist for extra comfort and warmth. Capri-style yoga pants are also popular for both men and women. Surfers won’t have to buy extra pants; men’s board shorts, the kind surfers wear to the beach, are long enough and look great.
Getting stylish: Yoga wear comes in a variety of natural fibers like organic cotton, bamboo and linen for eco-conscious yogis. Light colors and earthy tones harmonize well with yoga’s Zen effect. For fashion divas, yoga clothing can be found with design details like rhinestones, prints and embroidery.
Yoga wear to avoid: Beginners can feel just as comfortable as seasoned yogis by avoiding the following items: Overly loose pants can slide and get in the way of yoga poses. Drawstring pants are uncomfortable when lying on the stomach. Avoid wearing shorts because they can bunch up in upside-down poses.

Secret #3: Layering your yoga clothing beats yoga class microclimates.

Early morning yoga can get chilly before a warm-up. Likewise after a cool-down yoga sequence that leads into meditation. Some yoga classes share space in a gym where air conditioning is being used, sometimes at a low setting. To avoid the cold, wear yoga clothing in layers to stay cozy and warm. A wrap or lightweight wool shawl thrown over a light zip-up sweatshirt is as handy as your yoga mat. Plus, your shawl doubles as a blanket during yoga nidra, the lying-down relaxation. How’s that for efficiency?

Secret #4: With some skillful planning, yoga clothes can go from the yoga mat to the office.

It is no secret that yoga can benefit work life and relieve stress. As more businesses offer yoga at the workplace, employers have noticed the benefits, like higher employee satisfaction ratings and more productivity, but they don’t have to notice your yoga pants. Yoga pants are quietly showing up in business casual office wear for women.
Work-at-home entrepreneurs and executives who practice yoga have discovered that yoga pants are also perfect to wear to meetings, grocery shopping and picking up the kids. Transition yoga pants to office wear through pairing Secret #2 with some simple fashion know-how. Outside of yoga class, yoga pants are best incognito, so think of them as leggings. Yoga pants made of thicker fabrics like stretchy tweeds or structured knits also blend easily in the office. Wear a longer length top that layers over the waist, to the mid-thigh. Tunics look great, as well as loose sheath or A-line dresses in blends of cotton, linen or silk.
Remember that shawl I mentioned earlier? Well, here’s your chance to ensure your fashion-plate status at the office with this one accessory, so get creative. Throw on some jewelry and ballet flats or boots, and you’re ready for your next meeting off the mat.
(Marilyn is a yoga enthusiast who loves to incorporate her inspiration about yoga postures and spirituality into her writing and art.)

Read More

11 Sun Salutation Facts for Beginners

Are you a beginner to Sun Salutation? You would be curious to know all about Sun Salutation – how to do it right, when to practice it or how many rounds at one time. When we start any yoga posture practice, it is natural to be motivated in the beginning. Yet it is important to do Sun Salutation right and know important facts to get the best results. Here’s a list of some of the ‘must-knows’ for Sun Salutation beginners.
#1 Why do Sun Salutation? This is probably the first question that comes to most of us. Sun Salutation is important for two reasons. One, it can be a great workout for the whole body – stretching, flexing and toning the muscles, an excellent exercise for weight loss. It also offers numerous health benefits beyond the physical level, relaxing the mind, leading it to meditation. Two, Sun Salutation gives us an opportunity to express gratitude to the sun, without which life on earth would be impossible!
#2 Best time to do Sun Salutation? It is a good idea to do Surya Namaskar early morning at sunrise, on an empty stomach.
#3 Can I do Sun Salutation in the evening? Yes. You can practice Sun Salutation at sunrise and sunset. When the moon is visible, you can practice Moon Salutation (Chandra Namaskar) which has one additional yoga posture in the Sun Salutation sequence.
#4 Where should I do Surya Namaskar? Although there is no restriction to the place of practice, you might enjoy your stretches more outdoors or a well-ventilated room, overlooking nature.
#5 Respect your body limit; do not overstretch. As a beginner, you might be tempted to imitate your yoga teacher or fellow practitioner. But remember, each body has a different capacity and different flexibility. The idea is not to compete with anyone. Do only as much as you can or your body can take.
#6 What is the ideal number of Surya Namaskars? It is a good idea to do at least 12 rounds of Surya Namaskars daily (one set consists of two rounds – six with the right leg, six with the other). However, as a beginner to this yoga practice, you could start with two to four rounds and then gradually go up to as many as you can comfortably do (even up to 108 if you can!)
Ideally, the practice is done in sets. This will ensure that both sides of the body are equally used.
#7 Sun Salutation alone is not sufficient; combine it with other yoga postures Although Sun Salutation is a complete body workout, it is good to top it up with other more intense yoga postures for a complete fitness experience. Consult your Sri Sri Yoga teacher to find the best yoga poses that should follow Surya Namaskar.
#8 What speed should I follow for Sun Salutation? Practicing Sun Salutation at different speeds (slow, medium or fast) can have different effects. If done at a slow pace, it can help strengthen and tone body muscles. Use the breath as an effective tool in slow movements to bring the body, mind and breath in harmony and enjoy a complete meditative experience. A few rounds of quick Sun Salutations can be a great cardiac workout. If you are doing Surya Namaskar as a warm-up exercise, do it at a fast pace. But if Sun Salutation is included in the entire yoga posture package, you can do it at slow to medium pace.
#9 Learn Sun Salutation under supervision. Like any other yoga posture practice, it is important to learn Sun Salutation under the guidance of a trained and experienced yoga teacher.
#10 Consult a doctor if you have a back problem. If you are suffering from persistent back pain, any other pain in the body or some chronic physical problem, it is advisable to consult a doctor before beginning the practice.
#11 Be regular and committed to your yoga practice. To achieve best results, ensure that you practice Sun Salutation regularly. Only then would you be able to experience its benefits. To quote Krishan Verma, senior Sri Sri Yoga teacher, “It is better to practice daily for 20 minutes than to practice for an hour occasionally.”

Read More

Art of Yoga : Slow and Steady Yoga Postures Win the Race

A few tips by senior Yoga teachers on learning the ‘art’ of yoga asanas or postures.
Remember the first time you started practicing your favorite hobby – photography, music, dance, anything. At first, there was a struggle, an effort to get things right. You were anxious to click the best picture, play the right melody, and have the perfect steps. Then with each practice, it just went on getting better, and as you mastered the art, the act became effortless and graceful! This is exactly what happens when we do yoga postures. Do them gently, give yourself time to get comfortable with the posture – you’ll see the act flowing gracefully and the experience getting pleasurable.

Go easy with your yoga asanas

There is a secret knack to doing your yoga posture right: relax and be comfortable with your body. A yoga sutra of Patanjali ‘Sthira sukham asanam’ echoes this thought, where sthira means steady and sukham implies comfort. When you do any yoga asana, ensure that your body is stable (not shaky) and you do not feel any sort of pain or discomfort in that posture. It is fine even if you don’t get the asana perfectly right in the beginning. For example, while doing the Standing Forward Bend pose, you don’t need to fret if your hands can’t go all the way down to touch your feet and you barely manage to reach your ankles. Remember, practice makes perfect? The whole idea is to keep the body steady and be at ease at the same time.

Letting go is the key in Art of Yoga

Once the body is comfortable, the next step in your yoga asana practice is to let go of the effort put into the posture and simply observe your breath. Patanjali's Yoga Sutra ‘Prayatna shaithilya ananta samapattibhyām’ explains this. Just as the music flows naturally, once you know how to play the piano, yoga poses become effortless and graceful with each practice. Take any posture for instance, let’s say the Bow Posture (dhanurasana). You will need to put in some effort initially to get into the pose, but once you are in it, just keep your attention on where the stretch is happening and continue taking deep ujjayi breaths.

Smile through yoga asana and see the difference

All along your yoga asana practice, a smile on your face will definitely do wonders. Simple as it may seem, a smile has the ability to set any curve straight.
“I could not do toe rotation without holding on to the wall. I would lose my balance. Then, my Yoga instructor said, ‘Just keep a smile on your face while you do this stretch and you will not need any support.’ I tried and it worked!” shares Pritika Nair, a course participant, who was amazed to experience the power of smile.
The smile also indicates whether you are doing the yoga posture right. The moment your smile fades, understand that you are either overdoing the stretch or are uncomfortable in your posture.
While doing your yoga asana practice, it is best to respect the limits of your body. Each body has different flexibility and capacity. So, do not overdo any yoga pose. Remember that yoga is not like instant coffee but more like herbal tea. The longer you steep the tea, richer the color. Yoga only gets better with regular practice.

Read More

Start Your Day with Yoga Sundae and Meditation

As I bit into the creamy, chocolate ice cream, I stopped in my tracks, my eyes moved heavenward and I had an overall sense of well being. There is definitely good in a world that can make such delicious ice cream! My mind became calm and peaceful - I realized that it was neither in the past nor future, but in the present - enjoying the first bite of the ice cream. Yoga, like ice cream, is refreshing. Luckily, the body can take more Yoga than ice- cream! Yoga practices keep me calm, peaceful, and dynamic through the day. Here’s the perfect yoga sundae to kick-start your day.

Start with a base of light stretches. The Butterfly Pose , Chair Pose (or Sofa Posture if you want to feel more comfortable), and other light body stretches remove the restlessness from my body. “Sthiram Sukham Asanam,” instructs my  Yoga instructor. These light stretches help me maintain my posture and sets the base for the real thing
Add generous scoops of my favorite yoga flavor - Padmasadhana. This powerful sequence of asanas, gears me up for the day. I can walk 4 miles, trek, or face any situation with a calm mind when I do Padmasadhana. My instructor taught us to use the breath as a tool to help us stretch more while relaxing in the asanas. While most people think that asanas are twisting the body into different shapes, I have learnt in The Art of Living that yoga is about accepting each asana as it is, smiling and moving into it, and relaxing in it. Although, I have succeeded in relaxing in Natraja asana (Lord of the dance pose) and Pawanmuktasana (knee to chin press), I am yet to learn to relax in Naukasana (boat pose).

 

 

“Yoga is being established in the moment. And
moment does not mean fleeting moment. The
moment has the depth of infinity; it has all
the past and all the future.” - Sri Sri

 

 

Add a scoop of pranayam. Pranayam means regulating the prana (life force energy). With my attention on the breath during Padmasadhna, my mind forgets to oscillate in the past or future and remains on the current intake of breath. Remember I said we use the breath as a tool to stretch and relax in the asanas? With the Naadi Shodhan Pranayam, my mind becomes really calm and peaceful. Just as my best friends know when it isn’t the right time to call me, my thoughts know that this is not the right time to disturb me.
Top it with meditation. As restlessness of the mind and body disappears, I effortlessly slide into meditation with my Sahaj Mantra or an Online Guided Meditation.
This yoga sundae keeps me in the present moment and gears me up for another day of juggling workplace pressure and family responsibilities. If you enjoy large sundaes, you can add a scoop of Sudarshan Kriya too! I love sharing this yoga recipe with my friends and family; it strengthens our relationship and improves my yoga practice.
The lessons I learn on the yoga mat, work off the yoga mat too. It is the perfect beginning to a perfectly yummilicious day.
(Sylaja Kannan loves life, chocolates and is a teacher of The Art of Living. A yoga enthusiast, Sylaja was struck by inspiration while eating an ice cream.)

Read More

The Path to Enlightenment

Yoga is the journey as well as the goal. There are many paths of yoga described in the ancient Indian scriptures. Just as all rivers lead to the ocean, all paths of Yoga lead to Self-realization. Though the journey may begin on any single path of yoga, but for full blossoming and fulfilment an integrated approach is essential.
The Srimad Bhagavad Gita is one of the earliest works on yoga to outline four main paths to yoga: Karma Yoga, Bhakti Yoga, Gnana Yoga and Ashtanga Yoga. The beauty of Sri Sri Yoga is that it touches on each one of these paths

The Path of Karma Yoga

“Thy right is to work only, but never with its fruits; let not the fruits of action be thy motive, nor let thy attachment be to inaction. As the ignorant men act from attachment to action, so should the wise act without attachment, wishing the welfare of the world.”
As described in the Gita, the path of Karma Yoga refers to performing good actions in a spirit of selflessness and nonattachment; thereby enhancing ones evolution towards liberation. Karma Yoga is closely linked to Bhakti Yoga for without love and devotion it would not be possible to serve others selflessly.

The Path of Bhakti Yoga

“Those who worship the imperishable, the indefinable, the unmanifest, the omnipresent, the unthinkable, the immovable and the eternal, fixing their mind on God, ever steadfast and endowed with supreme faith, are the best in yoga.”
As described in the Gita, the path of Bhakti Yoga refers to worshipping the divine with supreme single-hearted devotion, realizing that divine love is the sole object and goal of life. Devotion is the simplest way of realizing freedom from worldly bondage.
As described in the Gita, the path of Gnana Yoga refers to the path of Self Knowledge. To evolve in the self, one can find ultimate guidance from a master; where the journey of inquiry , extrapolated from our ancient scriptures, is consolidated into a living reality of practical wisdom.

The Path of Gnana Yoga

“The wise, ever steadfast in the knowledge of Self, excels. He gradually evolves and realizes the Self. He is exceedingly dear to Me and I am exceedingly dear to him. Such a great soul is very hard to find.”

The Path of Ashtanga Yoga

The forefather of yoga, otherwise known as Patanjali, describes the path of Ashtanga Yoga as an eight-limbed approach for the well-being and purification of body, mind and soul. The eight-limbs consist of practising: social ethics, individual ethics, yoga postures, breath control, discipline of the senses, concentration, meditation, and self-realization or equanimity.

Read More

5 Reasons Why You Need Yoga Buddies

Face it: as exotic as it sounds to de-stress, relax and keep fit with a regular yoga routine, it is almost as difficult to get the discipline to stick to the practice. Yoga, like any other skill in life, requires hours of sincere lessons, days of unrelenting focus, and months of continual practice.

The Perfect Yoga Mat(e)

So whether you are a beginner or an expert, sometimes all you need is that extra push to stick to a yoga routine.

This is where yoga buddies comes to the rescue. Remember that friend who pushed you to try yoga first time? Or that friend who always wanted to give yoga a try but never had a chance? Or that quiet person you meet once in a while in your yoga class who always wished she had more friends who were into yoga?

So if you look well enough, it won't take you long to find yoga buddies. And suddenly the path to being a yogi becomes more fun, adventurous and tranquil.

Here are five reasons how having yoga buddies can benefit you:

Yoga buddies save you on a rainy day

Goes without saying why this works. When one of you is down or going through a difficult time, it's great to have a yoga buddy tell you, 'This is why you need yoga now more than ever'. Yoga philosophy and practices keep your energy levels and happiness quotient high.

Take the plunge, commit to your yoga mat(e)

You know how easy it is to bail out of stuff when it is just you. When the mind wants its comfort zone on a cold Saturday morning while you have a yoga class, the 'but-I'm-so-tired' excuse is legendary. But if you have a buddy to make you stick to your commitment, you realize that short-term pain is really a long-term gain.

Deeper experience free with yoga buddies

Yoga is possibly one of the only skills that has as many intangible benefits as tangible ones. Besides having a fit body and a calm mind, yoga practitioners experience a lot of 'extras' (if you practice yoga you know what I am talking about). When you have a yoga buddy, you not only learn from your experience but also from that of your buddy's.

Confidence is just a breath away

We all have our days when we doubt ourselves, our practices, and whether we are going in the right direction. In spite of having obvious benefits and tangible results, when the seed of doubt is planted, it takes no time for it to get viral. At a moment like this, a buddy gives confidence to move through it. One day you will look back and be grateful to your yoga buddies for reinforcing strength and confidence in you.

Two is company, three is fun!

The most boring way of practicing yoga has to be in front of the TV. When you have a yoga buddy, it is easy to make yoga a deep as well as a fun experience. For example, taking an intensive yoga holiday together, doing yoga with family in a park, or simply throwing a yoga party for all your 'uninitiated' friends together.

Read More

Festive Season’s Over! Detox with Yoga

Are you tired from the festive vacation? But did you go on one to get tired? Vacations are going to come in the future too and you are going to get tired again. What is the solution to this never-ending chicken and egg story? Read on…
The dancing shoes have danced their way back into the shoe rack. The resolutions are done with, the bags unpacked from the vacation. You are charged up to take the challenges of the New Year, charting down your fresh targets and occasionally glancing at the new calendar for the next long holidays to come. Memories are still fresh from the holiday gone by. But are you?
Often, people complain of neck pains, stiff back and sore legs after a long holiday. They take a vacation for a change, for or a break from monotony, to rejuvenate, to pamper their senses, but end up too tired for anything during the last leg of the vacation. Here, we bring you six good yoga practices to revive yourself after the festive holiday season.

1.  NadiShodhan Pranayama (alternate nostril breathing): Going overseas or on long trips can sometimes be over-tiring because of the jet lag. This pranayama can be practiced sitting in the airport lounge or in the taxi way back home, anywhere. Alternate nostril breathing helps relax all the nerves of the body which may have been overworked during the vacation. It also helps to calm the mind, releasing accumulated stress in the mind and body and thoroughly relaxing it.
   
2. Bhastrika Pranayama (bellow breath): Three rounds of Bhastrika pranayama can get your energy levels soaring, challenging the mercurial elements! This pranayama works best when you have just unpacked your bags and need a push to go that extra mile to get a can of milk for the next day!
   
3. Surya Namaskar (Sun Salutation): A complete body workout that flexes, tones and relaxes the muscles. You can do it the way you like – at a slow, normal or fast pace. An excellent exercise to lose weight for those who indulged in feasts during the vacation. It also helps loosen stiff muscles and relaxes a sore back. Just apt for the after-vacation detox.
   
4. KapalBhati Pranayama (skull-shining breathing technique): Explaining the importance of KapalBhati, Dr. Sejal Shah, a Sri Sri Yoga expert says that around 80% of the toxins in our body are released through the outgoing breath. Practicing KapalBhati regularly detoxifies all the systems in our body. As the name suggests, kapalbhati can make your skull shine. Probably the thing you are looking out for after baking yourself in the sun this vacation. It brings radiance to the face and can also help reduce your waistline! The pranayama also helps improve digestive tract functioning, absorption and assimilation of nutrients.
   
5. Sukshma Yoga: A subtle form of yoga which consists of simple and effective exercises that provide quick relaxation. The good part of it is that it takes neither time nor requires any kind of preparation. These exercises help open up subtle energy channels in a session as short as 5-7 minutes. Feel the change within.
   
6. Meditation: Finally, connect with yourself. After all, it’s now time to go inward after being busy meeting friends and relatives during the season. As you had been visiting new places, taking adventurous trekking camps, you may not have got the time to be with yourself. To experience your own presence. Meditation will help you take that break and go deep within. It can be one of the best detoxifications that help you to calm down and reduce your stress level after a hectic holiday.
   

Bring on the New Year with a yoga bang!

Read More

Breathe Out Exam Stress

Sore eyes, out of the bed look, a stack of rough notes, sample test papers, and fresh stationary these describe the student gearing up for the exams. The litmus test is on with exams around the corner. Students are barred from watching TV, mobile phones confiscated and friends are not entertained. For a reason friends are now looked as enemies. There is so much to do and so little time we see the student of the year – crumbling under pressure.
The stage is set for a bigger one tomorrow. Here we bring you the advantages of yoga and meditation and how they can help your kid to shine on.

During preparation time:

1. Work hard and sleep well. Without physical and mental rest, memory and concentration are not strong. Wake up with the sunrise, and doing some light yoga exercises like surya namaskar followed by simple breathing exercises (eg. Nadi Shodhan Pranayama). 12 quick rounds of Surya Namaskar can be good work out . It’s a complete body workout which leaves one fresh and energetic. Head bending poses: All forward bending yoga poses or yoga asanas flows more blood to the head region and along with long deep breathe which increases the amount of oxygen in the blood can result in more relaxed, sharp and focused mind.

2. "If I don't meditate, I don't read." Use Meditation as a study tool. Practice any simple meditation for a few minutes just before you start your studies. It helps you learn fast, and retain longer, without getting distracted.

3. Its now or never: Once you are ready to start, sit down and start studying. No excuses, no postponement.

4. Take a break: When you feel you can't complete the portion, take a break. Listen to music, talk to friends or family, play outside or take a walk for 10 to 15 minutes. Then get back to studies.

5. Never mind the mind: some friends don't bother about your studies, some encourage you, others call you a nerd. Keep your goals clear in your mind and don't let others push your buttons. Its your life and your results.

6. Eat right eat light: fresh, light, homemade vegetarian food will help to increase your ability to concentrate. Fresh fruits, green vegetables can go a long way in supplementing the body’s needs during this period. Stale, packaged, salty, oily, or sweet food will make you dull.

7. Breathe in and breathe out: The first and the most basic act of life is breathing. Breathe is connected to the mind. When the mind is agitated the breathing is short, hot and faster. When the mind is relaxed the breathing is long and slower. Deeper the breath, more the intake of oxygen, more the supply of oxygen to the brain, it works more efficiently.

During exams:

1. Before you enter the exam hall, its ok to relax. You don't have to cram any more at that time.

2. "These 3 hours decide your life!" If you feel tense during an exam, concentrate on your breath and take deep long breaths. Observe your breath going in and out and feel your calmness and balance return.

3. And of course, don't under-estimate the power of prayer. Prayer also helps your mind to concentrate.

Sri Sri Ravi Shankar, founder of the Art of Living, says "Encourage children to be more energetic through proper food, physical exercise. Reduce the load on their heads. Parents and peers should not exert pressure on children. When children do yoga, meditation, play creative and co-operative games, not competitive games, their energy levels go up. This results in them paying more attention to their studies.”
 Inputs from Shreya Chugh, Director, Youth Empowerment Program, The Art of living

Read More

5 Secrets to Weight Loss

With the advent of fast food, fast life style there came a silent killer who occasionally made rounds on the daily tabloids. Now we have the whole world talking about it - obesity. People are more aware of it than before and no stone is left unturned to counter-attack it. Most of the common question which comes to us while countering is the way to choose a good path to shred those love handles into six packs or to have a picture perfect summer body.

There can be many ways to lose weight, one can opt for weight training, cardio workouts, circuit trainings but the core ingredients on these paths are dedication, approach, commitment, disciplined lifestyle. Today we look at 5 best secrets that yoga has to offer on weight loss. These tips when put into practice into your regular lifestyle can help you tone your muscles and reduce your weight.
Yoga can be considered as a complete package to weight loss as it is not only about yoga poses but about eating habits and considering a good lifestyle for future. Here are the Weight Loss Secrets.

1.The world is not enough :

There is a whole new world waiting for you outside your yoga studio. Treat your yoga practices as incentives or perks. The real test lies in your day-to-day activity and what you eat.  For this conditioning of the mind is a must. Observe your food patterns and try to cut down on carbs after sunset. Going light on the tummy might help you to wake up fresh and since you didn’t include carbs in your last meal, you have actually stopped the process of carbs turning into fat, when your body is resting or at sleep.

2.Don’t lose hope, lose weight :

Remember that the layers of fat around the tummy have been added over the years. We tend to loose hope and break away easily from the pattern. The important thing here is to believe in the practice and continuing the practice. Yoga helps to reduce weight over a period of time and not instantly. Our minds are conditioned for quick results these days but we tend to forget that there is no other alternative to sweating it out. Partner with a buddy who can encourage you to work out religiously and vice versa. This will enhance your yoga workouts and they will be more fun.

3.Imagine your body as your bank account :

The no. of calories you intake in a day against the no. of calories you burn in a day gives you the deposit for the day. Try to bridge this gap by reducing the intake and increasing the no. of calories burnt. You require a minimum no. of calories in a day to sustain your life therefore it is not advisable to go on a strict diet. Most of the diets are fads and one tends to put on weight once they are out of it. Hence burning the balanced calories is the way to go. Having meals on time will reduce the pseudo hunger call of the body. Also breakfast like a king, lunch like a queen and dinner should be like a pauper. We tend to reverse the saying which accounts for ample no. of calories unused for the day.

4.Surprise your body :

By doing different yoga poses. For example if you have been doing trikonasana for the abs, try doing the child pose. Working or attacking the muscle from different angles will ensure inch loss. Inch loss cannot be a substitute for weight loss but will help you to get the picture perfect image which we aim to get. Learn new yoga poses for working of same muscle group. Yoga has a variety of poses to offer which can help you add a variety in your workout.

5.Beat the boredom :

With going that extra mile. Many times we tend to get bored with our yoga practices. Thinking that it is not working out or you need a break. Approach your exercises with more intensity and stretch your workout for a longer period of time. This will help you to break the pattern or conditioning of the mind. Make most of the weekends by adding cardio training before your yoga session. Once the body is tuned to your yoga practices, your weight reduction can hit a plateau. These extra long sessions can help to break these plateaus.
These secrets are well known facts but we tend to condition the mind as per our liking and turn a blind face knowing what is best for our bodies. Listening to the body plays an important role, don’t go over the board with excessive work outs or strict diets, balanced mind, body and approach will take you long way.

Read More

Repose in these Poses to Lose Weight

Losing weight brings a lot of dedication, commitment, disciplined lifestyle with it. Many of us want to lose weight, we try different diets, work outs, we circuit train and yoga too but somewhere down the lane we tend to lose hope, get bored with the training and give it up. The vicious circle goes on, and body also get tuned to these activities, the next time you hit a program – the body takes longer to break the pattern. Which means that next time you train to lose weight, you will have to put more effort to achieve your goal. One need to sweat it out day in and day out, fight the boredom, shred the inertia to get the fruitful results. Someone is going to smile over a period of time looking into the mirror.
Yoga can help to lose weight. The best part about yoga is that it leaves you fresher and more energetic than before after the work outs. Yoga considered being more of aerobic exercise burns less calories during the workout compared to other strenuous workouts which are as effective. Yoga has its own sweet ways to cut the flab. It is a slow process but it cuts the fat as a knife cuts the butter. Let’s look at the best asanas which can help you to lose the fat.

1. Surya Namaskar: 12 yoga poses combined to form a sequence called Surya Namaskar. It is the best yoga has to offer as far as the poses are concerned. It works on the whole body especially on the big muscle group. A beginner can start with a few rounds of it and gradually increase the no. of rounds. It helps to shred the weight and also known as king of the asanas.
   
2. Warrior Pose: 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 you to keep going over a longer period of time. You
   
3. Cobra Pose: This is the pose which works on the chest and the back region. The heart opening pose helps to take deep breaths resulting in more oxygenated blood being pumped to different parts of the body. The oxygenated blood helps to burn the fat. Helps in toning the buttocks too.
   
4. Bow Pose: This is more of an advanced yoga pose but not only helps in burning the fat but also helps in toning of arms and legs. One can feel the stretch in the abdominal region taking this pose. The stretch helps to loosen up the fat in the region. Continous practicing of this asana further melts the loosen belly fat.
   
5. Side Bends: It’s as important to work on muscles in the stomach region as often as working on other muscles group. After a certain age the body stops to grow and the fat starts accumulating in the stomach region. Side bends helps to melt those love handles. These bends might not help to burn a lot of calories but will be instrumental in inch loss. Don’t be surprised if you need to wear belts as your pants will be loose the next time.
   

These poses can work wonders on the body but as mentioned before, weight loss is combination of many other factors which cannot be avoided. A disciplined lifestyle and eating habits can take you long way to the body you have ever dreamed of.

Read More

7 Simple Yoga Poses to Wave off Neck Pain

Gone are the days when ‘small is good’ was the motto. Today we want everything to be better than the rest. Better house, better salary, better grades; even a better world. The strive for perfection is driving us all crazy. You may say, ‘It is all about evolution’! But the pace at which we are evolving is taking a toll on our health: mental, physical and emotional.
Our desires have taken shape of needs and the fulfilment of these needs requires commitment towards work.In due course we overstrain ourselves, converting the body to a factory. Wear and tear follows next. A very common ailment that affects most of us then is neck pain.
Cervicalgia, as neck pain is better known as in medical terms, arises mostly from long, continuous hours of sitting in the same posture or a rough night of sleep and reduced workout. When the causes of neck pain are simple, why not the cure?
That’s the point! To do away with the ‘pain in the neck’, we bring to you Seven Simple Steps (asanas or yoga postures) that are easy-to-do and won’t eat into your daily busy schedule. The best part of yoga is that it has been into existence for more than five thousand years and it’s still going strong.

1. Balasana or child’s pose: Kneel on the floor/Place your shin on the floor with toes touching each other. Sit on your heels. With hands by your side, exhale and lay your torso down between your thighs/bend from the waist laying your torso between your thighs. Slowly allow your head to touch the ground. Do as much as possible and don’t strain yourself. Your hands should be resting by the sides of your torso with palms facing upward.Stay in this pose for as far as possible and slowly while inhaling lift yourself back to the same position.Place your hands on your thighs with palms facing the ceiling as in a state of surrender to God. This pose not only relieves you from neck and back pain but also calms your brain. It stretches the hips, thighs and ankles and makes you feel fresh like a child! 
   

2. Natraja Asana or Reclining Twist: Lie on the floor with your back straight. Slowly lift your right leg and bring it over your left leg. While the left leg remains straight, make sure that the right leg makes a right angle on the floor. Stretch your hands either ways and face rightwards. Take few deep breaths, while being in this pose for thirty seconds. Repeat the same with your left leg. While making your muscles more flexible, it takes you to that state of contentment and bliss. Interestingly, this is the dancing pose of Shiva. Feel that Shiva tattva everywhere!

3. Bitilasana or Cow Pose: Start with your shin placed on the floor and the rest of the body postured in a table-top position (that is with your thighs, torso and hands). Make sure to have your knees directly below your hips and your wrists, elbows and shoulders must be in line, perpendicular to the floor and so should be your thighs. Your torso must be parallel to the floor.Being in this posture, inhale and pull your tummy inwards towards the floor and lift your head upwards. Remain in this posture for a while and follow with the Cat posture (given below).

4. Marjaryasana or Cat Pose: Sequentially, exhale and round your spine towards the ceiling and bring your head inwards. Gently bring your chin towards your chest. Continue these two poses (cow and cat pose) in sequence while you inhale and exhale. Doing this would provide a gentle massage to your spine and belly organs absolutely free of cost, while also relieving you of neck pain!
   

Just for fun, you may imitate the voice of a cow and a cat while doing the Cow and Cat Pose: the feel-good factor!

5. ViparitaKarani asana or Legs-up-the-wall: This one’s simple. Just lay on your back with your legs straight against the wall. Feet must face the ceiling and your legs should be touching the wall. Rest with your arms out to the sides and palms facing upward. Take deep long breaths and breathe out at least fifteen times before you switch to the next pose. This yoga pose gently stretches the back of the neck, relieves mild backache and eases fatigue, helps in avoiding cramps and feet.

6. UtthitaTrikonasana or Extended Triangle Pose: Initially you stand straight. Now separate your legs as much as you can. With your back straight, extend your hands sideward. Inhale and slowly bend towards the right side, with your right hand touching your ankle and your left hand directed upwards. Look at your left hand while you are positioned in this posture. Remain in this posture as long as you can. Remember, not to stretch yourself beyond your limits. The purpose of Yoga is to relieve you from pain, not to give additional pain.

Let us see what follows next!

7. Savasana or Corpse Pose: Whoa! This one is the simplest of all. This to-do step requires that you do just nothing! It requires the body to be placed in a neutral position. Lie on the floor, straight. Keep your neck and back straight and feet slightly separated. Hands must be by the sides, facing upwards. This is supposed to be the last in the sequence of asanas or yoga postures. Body must be in this position for at least five minutes for deep relaxation to muscles and self.
   

We hope that you bid your neck pain a goodbye by following these simple yoga poses and live a relaxed, stress free life. Till then happy posing in these yoga poses.

Read More

Yoga Poses to Beat the Monday Morning Blues

Weekend, the best time of the week when worst coffee would taste better and the gloomiest day seem brighter, when nothing can tarnish your good mood. Everything is just perfect because it’s the WEEKEND! But as we say "change is constant"; weekend had to change into a weekday and Sunday had to become Monday. And that's when best of coffee will taste like a tar. Getting up on a Monday morning is the worst feeling ever. Soon laziness is succeeded by foul and gloomiest mood and irritation.
We have wanted our world to stop at Sundays. Never wanted Monday to be back, but the harsh reality is, one has to get up and face an avalanche of work on a Monday to earn his living. A job where nothing is challenging, nothing is fresh leads to boredom and that's when you feel frustrated and stuck up. You just want to get out of that place and feel free and fresh!
Not to worry. We have just the right thing to keep the dark clouds at bay: YOGA. Continuous yoga practice not only helps fight your blues but also help you to explore and direct life in a better way. 30 minutes investment in practicing these yoga poses daily will set your spirits high for a lifetime. Then even the most boring job will be the wonderful job u would ever do.
Here are some yoga poses to beat the Monday morning blues.
1. Viparita Karani (Legs up the wall pose): It is a supine posture where in the legs is raised vertical to the body against a wall. Without the use of a wall support this posture looks like supported shoulder stand. This posture helps the mind to be in present moment which helps in coming out of foul moods and blues.
2. Ardha Chandrasana (half moon pose): It is essentially a balancing pose which also expands the chest region and shoulders. It is a very good posture to relieve stress. Expanding chest region brings the sense of happiness, which ultimately takes you out of the gloom.
3. Adho Mukh Svanasana (downward facing dog pose): This posture works as an anti-depressant and is one of the poses in traditional sun salutation. This pose supports your head and forces you to be in present moment by engaging you on all four limbs.
4. Parsarita Padottanasana (Wide legged forward bend): This posture plays a vital role in calming the brain. It brings a feeling of support and lets you feel free at the same time when you feel isolated.
5. Shalambha Shirsasan (Supported Head stand): This is an inversion posture, where in with the support of your hands, you stand on your head upside down. This posture requires a lot of focus hence keeping the mind in present moment. It’s a therapeutic posture for mild depression and insomnia. It also calms the mind and relieves the stress.
6. Shalambha Sarvangasana (Supported shoulder stand): This posture is done lying on the back. It engages all parts of the body. With the support of the shoulders the entire body from the torso is taken upwards and is balanced straight. This posture relieves a lot of stress and depression.
7. Shalabhasana (Locust Pose): It is grouped amongst "baby backbends". This pose is very interesting and challenging pose. It helps in relieving stress and uplifts your mood instantly.
Apart from this yoga poses, a simple "Chest-Opener pose" also adds to the charm. What happens when we are depressed, sad and gloomy? We sit with a fallen face. But do we ever realize that it’s not just the face that looks fallen! It’s our body too. We all sit with our hunched back, shoulders rounded forward, head hanging and chin drooping and simultaneously contracting our heart region. Heart opener pose helps us in relieving our stress and our heart region is flooded with space, lightness making us feel much better. All we have to do is just sit the opposite way we sit when we are sad. Shoulder squared, chest expanded, head held high.
Practice these poses regularly, even if you aren't completely blue and experience the happiness that dawns over. You will end up exploring a new you if these yoga poses are succeeded by meditation, pranayams and Sudarshan Kriya.
Happiness is right now, right here! All we have to do is dig ourselves a bit.

Read More

A journey within with YOGA NIDRA

Yoga Nidra or "yogic sleep" is an ancient practice which is little known to common people, but is getting a lot of attention due to its therapeutic effects on mind and body.
It was spring of 2008 and I was looking for some refreshing yoga classes, because I wanted to take good advantage of not too hot and not too cold whether into something productive. One of my friend then suggested a yoga class which she had recently attended Yoga. I joined the course without any delay. The course began, we learnt some amazing yoga postures. And at the end of it all of us were sweating very hard and why not? The muscles which rarely twitched in our body were suddenly put into life by excessive workout. Our teacher smiled, and finally took pity and asked us to lie down in shavasan (Corpse Pose) and we lied down without any second thoughts. As I lay, I was sure I would fall asleep in no time. But whatever happened next was beyond my imagination and experience.
Our teacher instructed us to close our eyes and he made us take our mind to the various parts of our body. As the process began I was going deeper into myself and felt thoroughly relaxed and lighter. After the process ended I was left awestruck. I never felt this light and in terms with myself before. Our teacher told us that this was Yoga Nidra or Yogic Sleep. Just this experience of Yoga Nidra compelled me to introduce this wonder to the many who are unaware of it.
Yoga Nidra or Yogic sleep is a form of meditation or relaxation which has been found to reduce tension and anxiety. It is a state in which we are in deep sleep yet consciously aware. It is a midway between wakefulness and sleep, wherein our body is relaxing but our mind is working on a deeper level and relaxing every bit of our body and mind. In more simple terms in yoga nidra our mind witnesses the relaxation of our body, undergoing relaxation itself.
While Yoga Nidra is generally believed to be a relaxation process, it on the other hand have healing properties too.
Yoga Nidra guides us through each layer of being called the koshas which includes physical, mental, emotional and spiritual layers, which makes this practice as a healing as it relieves tension and stress at each layer.
It takes us to a point where we become equal with ourselves detaching us from the world and evolving us towards self-awakening. This state is generally referred to as "Samadhi".

Benefits of Practising Yoga Nidra:

We do not bring any benefits to our body from outside. Our body knows exactly what to do to attain a perfect equilibrium between our body and health. But to turn on that switch we have to reach to the state which only Yoga Nidra can help us attain. That state where our body's own revitalisation and regeneration takes place.
Yoga Nidra works upon the deeper level of being and has the power of transforming core negative beliefs which not only changes our outlook, but improves our health and gives us a sense of happiness and leads us to self-awakening.
According to a research conducted in various well recognised universities and medical centres, which includes Banaras Hindu University, Ohio State University, Medical College of Ohio etc regular practice of Yoga Nidra can prevent so many ailments as well as cure them. This includes cardiovascular, psychosomatic condition, Insomnia, high blood pressure, multiple sclerosis. It also increases helper cells that defend against infectious disease. It also activates our dormant healing energy to improve overall health and well being.

Steps to Practice Yoga Nidra:

The essence of Yoga Nidra can only be experienced when our body demands relaxation. Practising it is only worthy when our body has worked out and needs rest. Yoga Nidra becomes more beneficial when practiced after doing some muscle jerking yoga. Practising yoga nidra after yoga is more beneficial because both our body and mind is calm and at peace, relieved of all stress and tension.

Getting started:

1. Lie down straight on your back in Corpse Pose
(Shavasana). Close your eyes and relax. Take a few deep breaths in and out. Remember to take slow and relaxed breaths, and not ujjayi breaths.
Tip: If you feel any discomfort or pain in lower back, adjust your posture or use a pillow to elevate the legs a little, for more comfort.
2. Start by gently taking your attention to your right foot. Keep your attention there for a few seconds, while relaxing your foot. Then gently move your attention up to the right knee, right thigh and hip (again for a couple of seconds). Become aware of your whole right leg. Repeat this process for the left leg.
3. Similarly, take your attention to all parts of the body: genital area, stomach, navel region, chest, right shoulder and right arm, followed by the left shoulder and left arm, throat, face and the top of the head.
4. Take a deep breath in, observe the sensations in your body, and relax in this still state for a few minutes.
5. Now, slowly becoming aware of your body and surroundings, turn to your right side and keep lying down for a few more minutes.
6. Taking your own time, you may then slowly sit up, and whenever you feel comfortable, slowly and gradually open your eyes.
Yoga nidra is thus a joyous, effortless way to end your yoga practice. Just let go, relax and enjoy the experience that follows.

Read More

Yoga for Cyclists: How to take your joy-rides to a new level

Enhance your cycling experience with yoga!

Are you planning on heading to the countryside on a cycling trip this weekend? Or just in the mood to pull up your socks, re-inflate those tires and get ready to shed some weight? Whatever be your reason, taking up an activity such as cycling requires certain amount of preparation before you actually hit the pedal. Cycling infused with a couple of simple yoga postures can shield your body from injuries and help improve your stamina. So, let's gear up for a few basic pre and post-cycling postures:

1

Pranayama

Begin with a few breathing techniques like Bhramari pranayama (Bee breath) and Nadi Shodhan pranayama (Alternate Nostril Breathing) to calm your mind and relax your body. This will relieve any stress in the mind and body and prepare your mind for the postures that follow.

2

Marjariasana (Cat stretch)

The Cat stretch improves blood circulation in the body and strengthens wrists and shoulders. It also relaxes the mind and brings flexibility to the spine, and is ideal for a long cycling ride.

3

Adho Mukho Svanasana
(Downward facing dog pose)

The Downward facing dog pose is good for strengthening the arms, shoulders, legs and feet and gives you a strong structural support. It helps tone the muscles, gives relieffrom headache, insomnia and fatigue. This pose also improves blood circulation and rejuvenates the body.

4

Trikonasana (Triangle pose)

The Triangle pose stretches the hips, groins, hamstrings, calves, shoulder, chest and spine. It also strengthens the legs, knees, ankles, arms and chest. This pose helps reduce anxiety, stress and back pain. This is a simple stretch that strengthens many body parts and also helps improve your stamina.

5

Utkatasana (Chair pose)

The Chair pose helps strengthen the lower back and tones the muscles of the ankles, thighs, legs and knees. It also exercises the spine, hips and chest muscles.

6

Badhakonasana (Butterfly pose)

The Butterfly pose is a very effective pre and post-cycling posture. It stretches the inner thighs, groins and knees; improving the flexibility of the hip and groin region. It also eliminates fatigue and can be practiced post-cycling also.

7

Setu Bandha Sarvangasana (Bridge pose)

The Bridge pose strengthens the back muscles and relieves the back of tiredness. It stretches the chest, neck and spine while calming the brain, reducing anxiety, stress and depression. This is a very effective pose to relax in after cycling.

8

Shishuasana (Child's pose)

The Child's pose is a very good posture to relax the back, thighs, hips and ankles after a tiring ride. It also calms the brain and helps relieve stress and fatigue.

9

Viparita Karani (Legs-up-the-wall pose)

This pose is very good to relax the legs and feet after cycling. The back legs, back of the neck and front of the torso are stretched in this pose and thus the tension in the body is released.

A few minutes spent practicing these simple yoga poses can help your body prepare itself for a long cycling trip and also help relax those tired muscles after the trip. Yoga works on the physical as well as mental level and helps improve your stamina as well as your ability to push your limits on the cycle.

Read More

Yoga and Pregnancy

The practice of yoga can help you prepare your mind and body for labor and birth as this helps you focus, to concentrate and keep you healthy. The Yoga Postures are gentle ways of keeping your body active and supple and minimize the common Pregnancy Symptoms like morning sickness and constipation. It can also help in ensuring easier labor and smooth delivery by relieving tension around the cervix and birth canal and by opening the pelvis.

Yoga Precautions During Pregnancy

For the first trimester, standing Yoga Poses are advised as this will help strengthen the legs, enhance circulation, generate energy, and may reduce leg cramps.
During the second and third trimester, you may reduce your time spent for practicing the Asanas to prevent fatigue and overwork. Instead focus more on breathing and meditation.
It is also not advised to practice from the tenth through the fourteenth week of Pregnancy since these are crucial times. Do not overstretch the abdomen; the emphasis of your twisting poses should be on the shoulders and the upper back and not on the abdomen. Avoid doing inversion.

Yoga Poses During Pregnancy

The following are the Yoga Poses that can help you in dealing with the symptoms of pregnancy, ensuring smoother and easier delivery, and faster recovery after childbirth. Poses that put pressure on the abdomen and other difficult poses should not be done during advance stages of Pregnancy. You do not have to do all these Asanas and remember to listen to your body and just do as much as you easily can.

• Sukhasana
• Shoulder lifts
• Neck excersises
• Ujjayi breathing
• Full yogic breathing
• Bhramari
• Cat pose
• Vajrasana with ujjayi
• Mountain Pose
• Konasana-1
• Konasana-2
• Trikonasana
• Veerbhadrasana
• Paschimottan asana
• Gentle Butterfly
• ViptritKarni (against the wall)
• Shavasana (Final Relaxation)
• YogNidra
• NadiShodhanPranayam
• Meditation

Read More

Yoga for Menopause

Menopause is when a woman’s menstrual period permanently stops. This is usually associated with hormonal, physical and psychological changes. These changes can occur gradually or abruptly. Symptoms include irregular menstruation, changes in sexual desire, hot flashes, vaginal dryness and urinary problems, changes in appearance, mood changes, sleep disturbances, palpitations and backaches.
Some basic yoga practices can help one go through these symptoms with ease and comfort. These practices elevates your mood, fills you with positive high prana and makes the body strong enough to bear with the changes its going through.

Basic Yoga Session for Menopause:

• Kapalbhati
• Tada-asana
• Hast- Padana
• Warrior-1
• Angle (Kona-asana)-1
• Triangle (Trikonasana)
• Tree Pose(Vrikshasana)
• Padmasana
• Yogmudra
• Butterfly (badhakonasana)
• Shavasana
• Pawanmuktasana
• Lying down Spinal twist
• Cobra
• Child Pose
• Alternate Nostril Breathing

Read More

oga for Pre-menstrual Syndrome & Menstrual Pain

Save your dates with Yoga!

What is PMS?

Pre Menstrual Syndrome (dysmenorrhea) means 'painful periods'.
PMS is aggravated by

• emotional stress or
• physical labor

This discomfort is brought on two weeks prior to menstruations or during the cycle itself; is a cue of psychological, genetic, nutritional, & behavioral irregularities.
Symptoms include:

• anxiety
• depression
• irritability
• anger
• confusion

You've spoken about them in a different language - secret code words at school, quiet eye exchanges with girl friends amidst a college hangout; a quick bonding session with an office colleague over a cuppa; or a chance conversation with a fellow mother in a grocery line. It's something that remains an inevitable part of womanhood: from hushes about "monthly friends coming here" to a painful admission for the modern day, super multi-tasker: perhaps today, I won't be at my optimal best.
Cultures across the world view the monthly period differently and women across the board cope with the signs and the days of 'housecleaning' through tried and tested means from warm water bags to comfort the piercing cramps to gentle rubs to ease the fatigued back.
The degrees could vary for each female: pain in the abdomen or pelvic region, back ache, dizziness, migraine, nausea, swelling or pain in the knee or thighs or reduced energy. Premenstrual syndrome (PMS) is a force that every woman needs to reckon with.
Yet there are simple ways to ease the physical changes and psychological swings. Yoga and meditation are such relaxing routes that are natural to the body and mind as well as easy to integrate in your day. The routine would be a few extra minutes every day to simple allow your body to relax, and your mind to ease pressures off.

• Gentle postures to ease specific aches and make the monthly cycles easier
• Simple breathing techniques and meditations to allow the mind to relax from the PMS and subside any emotional turbulences.

1

Cat posture

Also called marjari asan, this posture tones and relaxes the spine and abdomen

2

Child pose

Calms the nervous system and soothes the back

3

Cobra pose

Great for blood circulation and relaxing the back

4

Bow pose

It is ideal for menstrual discomfort and removes fatigue

5

Fish Pose

Stretches the chest and neck and great for releasing tension

6

Corpse Pose

This posture brings a deep, meditative state of rest, which may help in the repair of tissues and cells, and in releasing stress.

7

Alternate Nostril Breathing

Releases accumulated stress in the mind and body effectively and relaxes it. It also helps to harmonize the left and right hemispheres of the brain, which correlate to the logical and emotional sides of our personality.

Read More