6 Tips for Deepening Your Yoga Practice
Whether you have been practicing yoga for years, or you are just starting out on your journey, the depth of yoga and its benefits continue to unwrap if we choose the right path to fall deeper. We’ve compiled tips from our years of teaching and experience that we gained during our 10 years of yoga teacher training course running. Here are 6 Tips for Deepening Your Yoga Practice
1. Mantra and Mudra
A mantra is a sacred phrase, word, or syllable that is recited to support our meditation or to invoke divinity. Some of the common mantras are the Gayatri mantra, the Pavamana mantra, and the sound of Aum. Mudra is a spiritual gesture performed with the hands, fingers, and body. Mudras are often used in conjunction with pranayama to stimulate different parts of the body involved with breathing and to affect the flow of prana in the body. Some of the commonly used mudras are Jñana and Chin mudra. Jñana mudra invocates knowledge or wisdom; Chin mudra is the psychic gesture of consciousness. Adding mantras and mudras to your yoga practice helps strengthen your psychic abilities, willpower, devotion, and the power of manifestation. Try it in your next yoga class!
2. Practice Ethics
‘No Yamas, No Yoga’ is a famous quote by Sri Dharma Mittra. Yama (ethics) is the first limb of the Eight Limb Path also known as Ashtanga Yoga. There are five Yamas: Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (right use of energy), and Aparigraha (non-grasping). One of the best ways to deepen your yoga practice is to take your practice off the mat. You can practice Ahimsa by becoming a vegan, paying your taxes accurately for Asteya, and donating excess clothing to your local charities for Aparigragaha. Expand your practice by doing yoga asanas for one or two hours daily and keep to the ethics for the rest of the day.
3. Yin Yoga
Literally, yoga is the spiritual science obtained from Kundalini awakening, which is feminine power or Yin energy or lunar (Moon) power or Ida Nadi. So yoga is literally Yin Yoga by nature. There should be a combination of physical acts, breathing rules, awareness, duration, and feeling of the effect. Finally, we reach in the state of spirituality through the yin or moon power. Traditional yoga and Yin yoga concept is the same. Yin yoga is a new brand based on classical yoga ethics which offers focus, toleration, endurance, stillness, and deeper stretch into the core.
4. Take A 200hr Yoga Teacher Training
Join 200 hr Yoga Teacher Training Nepal, which is a great foundation for your yoga practice. Or, if you want to deepen your yoga practice even more, the best way is to take advanced yoga teacher training. Many schools offer 300hr yoga teacher training courses or shorter intensives. These are wonderful opportunities to dive deeper whether it is for your postural practice, yoga philosophy, or skilful teachings. The hours are only an arbitrary figure to keep track of your learning. The idea is to keep learning, practicing, and excelling in your yoga practice.
6. Deep Relaxation
Yoga Nidra, also known as Yogic Sleep, is the best way to remove impurities in the body, mind, and soul. We hold a lot of tension in our bodies and eventually, toxins build up in our energy channels. Yoga Nidra is a form of deep relaxation, the technique moves in a sequence that involves intense focus on various body parts and visualization. It transcends the body and mind to a separate plane where we can release the tension allowing the prana (life force) to flow smoothly.
What do you need for yoga practice?
Props are essential components of a yin yoga practice and allow you to perform asanas more safety and properly.The most commonly used in yoga practices around the yoga studios around the world ( What do you need for yoga practice ) are :-
Mats
A yoga mat is used to provide comfort and keep your body off the surface below you.It will also help you to maintain balance.
What to buy: Consider thickness when buying a yoga mat.Standard mats are usually 3mm thick, but if you have sensitive joints, a mat thats 6mm thick will provide additional support.if you haven’t got a mat, use a blanket.
Blocks
Blocks are used to fill the gaps between your body and the ground and to provide support for your body during morre challenging posture.
What to buy: Blocks came in wood, cork, foam, and bamboo, giving you several options for comfort and budget.Its best to have two blocks on hand for your yoga practice.
Yoga Blankets
Yoga Blankets provide extra padding for your hands and knees, especially if you have a thineer mat.They also can be used to provide comfort and support to your legs when you’re sitting cross-legged and need to elevate your hips.
What to buy: Cotton is your best bet, but you can use any thick blankets you already own.
Bolsters
Bolsters are large yoga cushions that are useful for providing support during more difficult positions. Bolsters provide you with a more stable surface that you can lie back on or use to prop yourself up comfortably which will help you hold postures for extended periods of time.
What to buy: Choose a large rectangular or cylindrical bolster that’s roughly the length of your spine. You can also use a dense sofa cushion or pillow
Straps
Straps help you extend your reach if you have limited flexibility. They’ll also help you gain stability and perform reclining asana’s more efficiently.
What to buy: Most yoga straps are between 1.25 to 3 mentre long.Choose one that feels comfortable between your hands. You can also use a belt or a length of soft rope.
What’s the Difference Between 200, 300 and 500-Hour Yoga Teacher Training?
Nowadays, there are many kinds of yoga teacher training available in the world. There is some confusion regarding the difference between 200 hour, 300 hour and 500 hour teacher training courses. So here we have given the explanation regarding the Difference Between 200, 300 and 500-Hour Yoga Teacher Training.
200-Hour Yoga Teacher Training
A 200-hour yoga teaching certificate means that your yoga teacher has completed all of the necessary elements as listed by the International Yoga Alliance to become a certified teacher. This means there has been some study into yoga philosophy, anatomy, postures, and history. The Yoga Alliance outlines a certain designation of hours of study that must be placed in each of these subjects in order to achieve the certificate of Yoga Teacher.
To me, a 200-hour training is a ripple on the surface of what is vast ocean of information on the practice of yoga. 200 hours is like an introduction, a chance to test the waters and get our tosies wet before deciding to jump in or not.
If any yoga teacher out there feels that after a 200-hour training they know all there is to know about practicing and teaching this ancient tradition, find another teacher.
300-Hour Yoga Teacher Training
This is the second level training course for those who have already finished the first level 200 hour training. So only after finishing the first level training, you can also follow a 300 hour yoga teacher training course, it is not a substitute for the first level training. A 300 hour course is more intense and is spread over 300 hours of training. It is also called Advance yoga teacher training. It has a different curriculum and different goals. If you directly join a 300 hour training you will not have a good foundation of the basic principles of teaching.
In a 300 hour training you will deepen your understanding of primary asanas as well as learn to teach advanced asanas. You will also learn yoga philosophy and in-depth yoga anatomy and physiology. You will learn and practice pranayama and cleansing kriyas. Most 300 hour training’s also cover meditation teaching in their curriculum. If you want to take yoga as a career then advanced teacher training is a must for you. After completion of 300 hour training, you can register as RYT 300, and if you have also finished 200 hour training you can register as RYT 500.
500-Hour Yoga Teacher Training
This training is a combination of 200 and 300-hour training. So basically it is a training which consists of first and second level training. It might be done in one go or in two separate modules.
The benefit of 500 hour training is that both pieces of training can be finished in a shorter period. But some people need some practice and time to absorb the teachings of 200 hour level before they can grasp the teachings of 300-hour course.
If you have time, dedication, and ability to absorb a lot of information in a short period this might be something for you.
Breathing Techniques
Pranayama : Breathing Techniques
Pranayama – the Sanskrit Word for breathing exercises and controls- can help you balance your energy, facilitate a meditative state, support your body during your yin yoga practice.Practising pranayama will help you slow down and deepen your breathing.
Alternate Nostril Breath(Nadisodhana)
Perform the Alternate nostril breath- called nadi shodan in Sanskrit – before practising an asana, rather than during an asana.It can balance your energy levels and calm down when you’re overactive and stressed. You can even use this technique when not practising yin yoga.
1.Sit in a cross-legged position, with your hands resting on your thighs.
2.Lit your right hand up and bend your index and middle fingers towards your palm,bringing your right thumb to your right nostril and pressing to seal it shut.
3.Deeply inhale through your left nostril for a count of 4,5 or 6
4.Seal off your nostril with your right ring finger and release your right nostril.
5.Exhale through your right nostril for the same count 4,5, or 6.
6.Deeply inhale through your right nostril for a count of 4, 5 or 6.
7.Seal off your right nostril with your right thumb and release your left nostril.
8.Exhale through your left nostril for the same count of 4,5 or 6 to complete one round.Repeat these rounds .
Ocean Breath
The ocean breath – called ujjayi in Sanskrit – is a breathing exercise you can do while performing yin yoga asanas.As you practise this technique , imagine you are trying to steam up a mirror with your breath, while keeping your mouth closed, breathing only through your nostrils.You should create a slight constriction at the back of your throat, which produces a soft sound similar to that of the ocean.
With a slight throat constriction inhale through your nose for a count of 4,5 and 6.
Pause at the top of the inhale for a count of 1.
.With a slight throat constriction exhale through your nose for a count 4, 5 and 6
.Pause at the end of the exhale for a count of 1 to complete one round.Repeat these steps for 5 to 10 rounds.
Humming Bee Breath
Performing Humming bee breath – called bhramari in Sanskrit – is best done before practising an asana.This simple breathing exercise can help calm your nerves and quieten a busy mind.
- Sit in a cross-legged position, with your hands resting on your thighs.
- Press your index fingers to the cartilage between your cheek and ear to block outside noise, keeping your elbows lifted.
- Inhale a deep breath through your nose.
- Exhale through your nose while making a long mmmmm, sound aloud – like a bee buzzing – to complete one round . repeat these steps for 3 to 5 rounds.
Seated Meditation
Begin your yoga journey with seated meditation, which will help ease you into a meditative state before practising the postures in this book.Finding a restful, meditative state is as easy as following a few steps – with a goal being to gradually lengthen the spaces between thoughts.
How to meditate
Meditation is a simple process, but the benefits is immeasurable. Before you begin, try to find a peaceful, quiet location that’s free of any distractions.
1.Sit in a comfortbale seated position.Place your hands on your tighs or knees, straighten your back, and extend the crown of your head upwards.
2.Close your eyes and visualize yourself in a peaceful place. Focus on the seansations you might feel -such as a light breeze on your face or sound of running water as if you were there.
3.Imagine your body being surrounded by a warm , radiant white light.
4.Inhale slow, steady breaths through your nose and imagine yourself breathing in the light.
5.Allow your body and mind to relax as you exhale slowly through your nose.Remain in this position for as long as desired.
Also Learn about Chair-sitting meditation as Seated Meditation
ou can easily meditate while sitting in a chair, making this the perfect practice for midday rejuvenation while at work. You can meditate at work or while traveling.
To get in the right position to meditate, sit in your chair with a straight back and with your feet flat on the floor. They should form a 90-degree angle with your knees. You may need to scoot to the edge of the chair.
Sit up straight, so that your head and neck are in line with your spine. You may place a pillow behind your lower back or under your hips for added support.
If you aren’t sure what to do with your hands, you can rest them on your knees or place them in your lap.
What are Chakras ?
Overview: What are Chakras
According to ancient Eastern traditions, chakras( Sanskrit for wheels or discs”) are energy points within your spritual body through which prana – your life force or life energy – travels.
How chakras work :
Yin Yoga encompasses more than just postures and breathing exercises for your physical body.It may also have a positive impact on yout energetic body by clearing your chakras.It’s thought that these energy centres allow for the flow of prana through that these energy centres allow for the flow of prana through your body, helping to promote physical , mental and emotional wellbeing.
The tenets if this ancient philosophy say that when your chakras are blocked , you can experience physical maladies, such as muscle tightness or joint stiffness, or emotional manifestations such as recurring fears or negative emotion.It is believed that practising yin yoga can help clear chakras o energetic blocakges and restore their balance.
Repeating aloud a mantra – callled a bija, which means seed in Sanskrit – can unlock each chakra’s energy.A bija is sound that should be verbalized and sustained for the length of an exhale.
Most of us have energetic blocks and imbalances as well as energy-sabotaging habits that prevent us from accessing our full vitality, which leads us to feel exhausted, scattered, dull… even ill. You will heal yourself yourself if you know how to balance your chakra energy.
The seven chakras and their bijas
1.Crown Chakra( Sahasrara in Sanskrit) – AUM
2.Third eye (ajna in Sanskrit) – OM
3. Throat ( visuddha in Sanskrit ) – HAM
4. Heart (anahata in Sanskrit) – YAM
5. Solar Plexus ( manipura in Sanskrit ) – RAM
6. Sacral (Svadisthana ) – VAM
7.Root ( Muladhara ) -LAM
Why do Yin Yoga ?
About Yin Yoga
Yin Yoga tragets yoru physical, mental and emotional concerns thorugh deep streching and breathing. However, unlike most yang styles of yoga which typically focus on streching muscles and emphasize shorter hold times-yin yoga reaches deeper into your body and mind.
Learn Why do Yin Yoga ?
Physical Benefits
Your physical body will benefit the most from practisinig yin yoga because it touches every element of your musculoskeleten system.Yin Yoga focuses on your fascia-tissue around muscles and organs- so you should feel improved health on the inside, which should improve how you feel on the outside.
Improved joint healths : The primary physical benefit of yin yoga is strengthening the connective tissues in your joints.They’re strenghened through steady sustained streching.By applying stress to your joints through streching, yin yoga helps open and lubricate tight joints.
Increased Mobility : As you age, you start to lose joint mobility.It’s therefore essential to keep your hip, lower back and pelvic areas healthy and flexible, so you can remain mobile.Yin yoga can free up those areas to increase the range of motion and improve flexibility , making movement and mobility freer and easier.
Better Organ Function : Yin yoga is thought to benefit your heart and lungs through increased blood flow and depper breathing.Many asanas also include moves that compress and decompress your abdomen, which is believed to help stimulate your digestive system and promote healthier kidney and intestine function.
Mental and emotional benefits
In addition to physical benefits, like improved digestion, better mobility, and cardiovascular health, practising yin yoga on a regular basis can help to alleviate feelings of stress and anxiety , improve sleep and have a positive effect on your mental and emotional states.
Stillness of the mind : Yin Yoga has a deeply meditative quality that allows you to quieten an overactive mind and tune in to your immediate surroundings .
Relief from Stress : Remaining in a high – alert state may contribute to health issues, including high blood pressure and heart problems.. Certain asanas could help lower blood pressure and slow down your heart rate to create a greater sense of calm.
Emotional Healing When your body is still and your mind is silent , certain feelings- such as sadness, excitement, or anger – can arise during or shortly after practise. Expereincing these emotions is perfectly normal and a healthy effect z
What is Yin Yoga ?
Yin Yoga – Yoga of Mindful Stretch
Yoga is the science of life with spiritual exploration. There are different schoolings of yoga for the same purpose. “Yogah Samadhi” It means yoga is Samadhi, equilibrium, awakening of Kundalini, expansion of consciousness and isolation so on. The harmony between Sun (Pingala) and Moon (Ida) is Hatha Yoga, then it starts raja Yoga. The union of Hatha and Raja Yoga is Ashtanga Yoga or Classical Yoga. Yoga is itself feminine energy. Its final tool or device is Dhyana (Meditation). Dhyana is a common means which is applied on each means of yoga, even while performing Asanas, so it means performing asana is its-self a practice of Meditation. If something is done on SMS theory, S – stands for Straight body, M – stands for Mindfulness, S – stands for Smiling, is the realistic Yoga Science.
Literally yoga is the spiritual science obtained from Kundalini awakening, which feminine power or Yin energy or lunar (Moon) power or Ida Nadi. So yoga is literally Yin Yoga by nature. There should be combination of physical acts, breathing rules, awareness, duration, feeling the effect. Finally we reach in state of spirituality throughout the yin or moon power. Traditional yoga and Yin yoga concept is same. Yin yoga is the new brand based on classical yoga ethics which offers focus, toleration, endurance, stillness, deeper stretch into core.
Principles of Yin Yoga:
- Be calm
- Be stillness
- Retain the energy
- Get the position
- Hold the posture
- Feel the sensation
- Gain the effect in depth.
During the long hold times of the yin asanas, teachers usually give “dharma talks,” informal monologues that often explain the physiology and anatomy of poses, including the meridian lines being affected. They may tell traditional Buddhist stories, recite poetry, sing songs, or reflect on their own experience.
FAQs about Trekking in Nepal.
Overview: FAQs about Trekking in Nepal
Are permits included in the price of the trek?
Yes. All of the necessary permits for your trek are included in the quoted price and will be arranged for you prior to your trek. For certain restricted regions (like Manaslu), you’ll need to have a full day in Kathmandu prior to your trek as your company will need your passport for the permit registration.
Where can I store my luggage during the trek?
You can leave your additional luggage at your hotel in Kathmandu or at our academy in the common room or also in a locker, we have available. Either way, your luggage will be totally safe in our academy or at the hotel.
What kind of trekking boots do I need?
You should bring trekking boots that are comfortable for you during your trek . Normally if you plan on doing high-pass treks then you may bring very good shoes but if you plan to do middle-grade treks, then normal hiking shoes will be fine.
How much should I tip the guide and porters?
Tipping is not compulsory and really depends on how satisfied you were with the service. Guides (both for trekking and cultural tours), porters, and drivers(basically expect) are typically provided with a tip at the end of your service with them.
How important is the fitness to go trekking?
Fitness is certainly a very important aspect of trekking in the mountains. You need to be at an optimum fitness level to trek for days in the mountains. Pre-trekking workouts and small hiking can be greatly helpful. Also slowly hiking with yoga practice will keep you strong and pain-free.
Is there any particular dress code I need to follow when I travel to Nepal?
Nepal is pretty much a liberal country and does not have any particular dress code. However, decent clothing is expected, no matter what you wear. When you trek in the mountains, you will walk past villages with traditional beliefs and cultures. It is respectful and comfortable if you keep your attire decent so as not to offend and attract attention.
What else can I do in Nepal except for trekking?
Nepal is a country with a huge diversity in all aspects. Although trekking sounds big and it actually is, there are several other activities to visit the country for. There are beautiful cultural heritages to explore; amazing wildlife to witness; and thrilling adventure activities to indulge in. You can visit Nepal for various activities other than trekking.
FAQs regarding Yoga Retreat in Nepal
Overview: FAQs regarding Yoga Retreat in Nepal
1. Do you offer discounts?
Yes, we do offer early bird discounts or some special offer discounts. So Normally during your inquiry, if you ask us for some discounts, then we will notify you that we got discounts due to these reasons.
2. How do I reserve my spot?
To reserve a spot at our retreats, go to the retreat website and click “Book Now.”
3. When should I book my flight? After you make the inquiry, do not book flights until you get a confirmation mail from our team. You will get a mail saying that you are confirmed for the seat. You are welcome for the retreat.
4. What should I bring?
Generally, you should bring the following to every retreat: a yoga mat, yoga clothes, walking shoes, sunscreen, sunglasses, flashlight or headlamp, water bottle, and bug spray.
5. Do I need yoga experience to go on a retreat?
Our retreats are open to people from beginners to advance yogis – no yoga experience is needed! Our teachers are well-trained to work with all different yoga levels. Come as you are and we will meet you on your journey. A yoga retreat can be a great way to find your practice and meet others on their yoga journeys. As, Everyone has to start somewhere!
6. What’s included in the retreat fee?
Our retreats are designed to be a complete retreat experience. Our retreats generally include all accommodation, 3 times freshly prepared meals per day, 1-2 excursions/retreats, daily yoga, and else as mentioned in retreat inclusions.
Is my retreat refundable? What is the cancellation policy?
If you wish to cancel your retreat you must notify our Himalayan Yoga Academy Team through Mail, We generally refund all the money as prior to our rules if he/she cancels three days prior to retreat then it is subjected to our plans & policy.
4. How do I know if a retreat is right for me?
Please reach out to us so that we can get to know you a little to help you decide which retreat is right for you. Contact Dr.Subodh at +977 9860831725