12 Basic Asanas and Their Benefits

Hatha Yoga is a holistic way of achieving mastery over your body and mind. This further leads to health, joy and happiness. In Hatha Yoga, we have several asanas with their benefits on several dimensions. But here we are talking about those 12 basic asanas and their benefits.

12 Basic Asanas

HEADSTAND/SIRSHASANA

• Strengthens the respiratory and circulatory systems
• Improves disorders of the eyes, ears, nose and throat; improves eyesight and hearing
• Relieves varicose veins, kidney problems, and constipation
• Relieves pressure on the lumbar and sacral areas of the lower back
• Encourages deep exhalation, removing toxins from the lungs
• Increases hair growth through increased circulation to the scalp
• Stimulates the pineal and pituitary glands, revitalising the entire mind and body
• Aligns the spine
• Increases circulation to the brain, improving memory, concentration, and intellectual capacity
• Counteracts nervous disorders and anxiety
• Improves quality of sleep
• Increases confidence

SHOULDERSTAND/SARVANGASANA

• Prevents kidney disease, bone disease and muscle weakness
• Keeps the neck and spine strong and elastic
• Relieves varicose veins
• Massages the heart
• Strengthens the throat and thoracic regions
• Removes mental sluggishness
• Cures insomnia and depression
• Improves quality of sleep
• Helps painful menstruation and gynaecological disorders
• Purifies the blood and improves circulation
• Regulates the thyroid gland in the throat. The thyroid regulates: metabolism  and heat production, protein synthesis, heart rate and blood pressure, calcium levels in blood and tissues

PLOUGH/HALASANA

• Stretches the spinal muscles and ligaments and opens up the spinal discs, rejuvenating the entire spine
• Nourishes the spinal nerves
• Relieves and prevents back and neck arthritis and stiffness
• Releases tension from the cervical region of the spine
• Strengthens the muscles of the back, shoulders and arms
• Massages the internal organs
• Relieves indigestion and constipation
• Stimulates the liver and spleen
• Reduces obesity
• Relieves insomnia
• Relieves constipation and indigestion

FISH POSE /MATSYASANA

• Removes stiffness from the cervical, thoracic and lumbar regions of the back,   bringing increased blood supply to these parts
• Massages the neck and shoulders
• Corrects round shoulders
• Increases lung capacity
• Relieves asthma
• Stimulates and massages the parathyroid glands in the back of the neck, which helps prevent tooth decay and increases bone strength and plasticity
• Stimulates and tones the pituitary and pineal glands
• Regulates moods and calms the emotions
• Relieves asthma
• Strengthens and cleanses the respiratory system
• Keeps the spine supple

SITTING FORWARD BEND/PASCHIMOTTASANA

• Reduces excess weight in the waist area
• Reduces enlargement of the liver and spleen
• Massages, stimulates, and tones the digestive organs, increasing digestive power
• Massages the kidneys, liver, and pancreas
• Regulates the functions of the pancreas, which control carbohydrate metabolism and blood sugar levels
• Regulates the intestines and increases peristalsis
• Invigorates the entire nervous system
• Stretches all the muscles in the back of the body
• Increases flexibility in the hip joints
• Alleviates disorders of the urino-genital system

COBRA POSE / BHUJANGASANA

• Increases flexibility of the spine, relieving curvature of the spine
• Relieves asthma and other respiratory problems
• Tones and massages the deep and superficial muscles of the back
• Invigorates the nerves and muscles of the spine
• Relieves lumbago and lower back pain
• Tones abdominal viscera, adrenal glands
• Tones the ovaries and uterus in women, relieving menstrual problems
• Relieves constipation
• Relieves backache caused by overwork or long hours of standing

LOCUST POSE /SALABHASANA

• Relieves sluggish digestion
• Strengthens the abdominal walls
• Massages the pancreas, liver and kidneys
• Increases the blood supply to the neck and throat
• Increases flexibility in the cervical region of the neck
• Strengthens the muscles of the upper back
• Relieves lower back pain and sciatica
• Stimulates digestion

BOW/DHANURASANA

• Increases flexibility of the entire spine
• Invigorates and massages the digestive organs
• Removes abdominal fat
• Relieves constipation, dyspepsia and gastro-intestinal disorders
• Regulates the pancreas, aiding those suffering from diabetes
• Strengthens the abdominal muscles
• Strengthens the respiratory system and relieves asthma
• Prevents rheumatism of the legs, knee joints, and hands
• Massages the back muscles
• Keeps the spine elastic
• Improves blood circulation

HALF SPINAL TWIST/ARDHA MATSYENDRASANA

• Rotates spine, keeping it elastic
• Relieves lumbago and rheumatism of the back and hips
• Tones and stimulates the sympathetic nervous system
• Increases circulation
• Stimulates the liver and the large intestine
• Tones the gall bladder, spleen and kidneys
• Massages the digestive organs
• Relieves constipation and indigestion
• Regulates the secretion of adrenalin and bile
• Relieves asthma
• Strengthens the deep muscles of the back
• Corrects stooping shoulders, bent back and poor posture

CROW / BAKASANA

• Strengthens the arms, wrists and shoulders
• Increases breathing capacity
• Stretches the fingers, wrists and forearms
• Increases the power of concentration
• Removes sluggishness
• Promotes mental and physical balance

STANDING FORWARD BEND / PADA HASTASANA

• Increases the length of the spine
• Mobilises the joints, making the spine elastic
• Invigorates the entire nervous system
• Stretches the hamstrings
• Increases blood supply to the brain
• Removes excess weight from the waist
• Makes the body feel light
• Relieves constipation
• Tones the spinal nerves
• Relieves sciatica and low back pain

TRIANGLE POSE / TRIKONASANA

• Tones the spinal nerves and abdominal organs
• Increases peristalsis of the digestive tract
• Promotes hip flexibility
• Relieves nervous depression
• Stimulates the appetite
• Strengthens the pelvic area
• Reduces excess weight from the waist

We present a blog on ‘Yoga for Old Age Problems’. The cycle of generation, growth, and degeneration of cells is a continuous process in living beings. The reason for old age is low production and faster degeneration of the cells. Each organ has specific cells.

“AUM Bhagavate Vaasudevaaya Namah”
Sankalpa: Just for today, ‘O’ Divine Mother, make me a new baby.

Symptoms

In old age backbone bends, brittleness of the bones, hardness of the arteries and veins, loss of teeth, muscle tone and wrinkle occur on the skin, depletion of body physiology. Memory becomes short. The life force, creativity and strength scale down.

Causes

Due to aging the functional ability of the nervous system, endocrine system, immunity, gastro-intestinal system, respiratory function, renal system, special senses etc. are reduced. The common problems in older persons are high blood pressure, diabetes, heart diseases, stroke, cancer, respiratory diseases, urinary incontinence, and impaired vision and hearing, loss of mobility, mental disorders etc.

Yoga for Old Age Problems

Yoga refreshes your mind and spirit. Tones your body. Keeps your internal organs and hormonal system in balance. All the more reason for people of all ages to do yoga.  Yoga asanas are one of the few physical exercises you can continue doing as you age. As age progresses, it is more important to focus on HOW YOU DO rather than how much you do.

Clapping, Namaste Pranayama, Hasya (Laughing) Yoga: 3 minutes of laughing equates to 30 minutes of exercise.

Cleansing Acts: As per Yoga for Old Age Problems, we can do Neti, Kunjal, Kapalbhati, enema, eye exercises, eye wash, facial exercise and facial Massage according to the needs.

Warm Up Kriya: Do sukshma, Vyayama, Baby Rock, Titali Kriya

Kurchi Surya Namaskara

Asanas
Tadasana, Triyak Tadasana, Ardha Katichakrasana, Balasana, Yoga mudra, ushtrasana, Janu Sirasana, Bakrasana I, II, Makarasana, Bhujangasana, Shalbhasana, Pawanmuktasana, Happy baby, Baby Play, Saral sarvangasana, Saral Matsyasana and Shavasana.

Merudandasana Chakra

• It keeps active, soft, flexible and young.
• Pararambhik Sthiti (Base Pose): Supine position
• Tayaari Charana (Preparatory Phase: i. Tanaasana (Pulling Pose) ii. Gudaasana –I (Side Role Pose)

Eka-pada Charana: One leg Phase

i. Heal over Toes

ii. Sole over Shin

iii. Sole over Thigh / Markataasana (Abdominal Stretch Pose)

iv. Reclining Big Toe Pose (Supta Paadagustaasana)

Pranayam: Deep breathing, Kapalbhati, Anulom Vilom,  Ujjai, Bhramari pranayama.

Implementation of yama niyama. To get mental health the ethical discipline and rules of conduct should be implemented.

Yoga-nidra: Practice yoganidra for half an hour daily by using of six senses

Get a whole body yogic massage twice a month with mustard oil.

Mantra Yoga: Recite your accepted mantra for about 30 minutes every day. Join any satsanga group.

Dhyana: Meditate for 15 to 30 minutes every day.

Concentrate on any affirmation according to your illness.

Upavaasa: Fasting is the gateway to health. It cures most physical and mental diseases.

Vichaara: Have a positive attitude, be peaceful and jolly mood.

Mudra: Perform almost Tattva Mudras and Prana Mudras e, g Gyan mudra, Prana mudra, Surya mudra, Vayu mudra, Apan vayu mudra, Akash mudra, Varun mudra, Yoni Mudra, linga and Surabhi mudra.

“Hari Om Tat Sat”

Yoga is a complete science of self-discipline. Yoga balances, harmonizes, purifies and strengthens the body, mind and soul of the practitioner. It shows the way to perfect health, perfect mind control, perfect peace with one’s Self, the world, nature and God. Millions of people have begun to practice yoga through the application of the simple, time-tested techniques. We discuss THE FIVE PRINCIPLES OF YOGA below.

Positive, focused thoughts are much more powerful than negative, confused thoughts. No external technology can control surging emotions and imaginations. No type of alcohol, drugs (whether tranquillisers, sleeping pills, or wake-up pills), or other such instruments can hope to offer a long-term solution to the epidemic mental weakness.

These chemicals destroy not only the bodies and minds of the users but also those of their offspring creating genetic disturbances and unbalancing the mental vibration. Real peace comes only to those who can control the body and mind with proper self-discipline.

The Five Principles of Yoga

1. Proper Exercise

Proper exercise acts as a lubrication system to the joints, muscles, ligaments, tendons, and so forth, by increasing circulation and flexibility. Yogic exercise can be compared to no other system in its complete overhauling of the entire being. A yoga asana, posture, is meant to be held for some time. Performed slowly and consciously, the asanas not only produce physical benefits, but are mental exercises in concentration and meditation.

Yoga exercise focuses first on the health of the spine. The spinal column houses the centre of the nervous system, the telegraphic system of the body. As a direct extension of the brain, the healthy spine aids in the health of the whole body. Maintaining the spine’s flexibility and strength through proper exercise, circulation is increased, the nerves are ensured their supply of nutrients and oxygen and the body retains its youthful state.

Asanas affect the deeper and more subtle parts of the body. The internal organs receive massage and stimulation through the various movements and are toned into functioning more efficiently. As yoga postures are always practiced with deep breathing, relaxation and concentration, the asanas also help to develop mental control. 

2. Proper Breathing

Proper breathing connects the body to its battery, the solar plexus, where tremendous potential energy is stored. When tapped through specific yoga breathing exercises (pranayama), this energy is released for physical and mental rejuvenation. Most people use only a fraction of their lung capacity for breathing. They breathe in a shallow fashion, using only a small part of the rib cage. Their shoulders are hunched, they have painful tension in the upper part of the back and neck, and they suffer from a lack of oxygen. They become tired easily and don’t know why.

Tension and even depression may be overcome by proper diaphragmatic breathing. All the diseases of the body can be destroyed at the root by regulating the prana, vital energy; this is the secret knowledge of healing. Acupuncturists, shiatsu, faith healing, doctors with healing touch and so forth, are examples of the development of a high degree of conscious or unconscious control of prana. In ordinary breathing, we extract very little prana, but when we concentrate and consciously regulate our breathing, we can store a greater amount in our nerve centres and brain. So Proper Breathing is also one the 5 principles of yoga.

3. Proper Relaxation

Proper relaxation cools down the system. Relaxation is Nature’s way of recharging the body. When the body and mind are continually overworked, their efficiency diminishes. To regulate and balance the work of the body and the mind, it is necessary to economise the energy produced by our body, the main purpose of learning how to relax. Even while resting the average person spends so much energy through needless physical and mental tension. In one day, our body usually produces all the substances and energy necessary for the next day. But often all these are consumed within a few minutes by bad moods, anger, injury or irritation. So, Proper relaxation is one of the FIVE PRINCIPLES OF YOGA.

4. Proper Diet

A proper diet provides fuel for the body. The yogic diet is a vegetarian one, consisting of pure, simple, natural foods that are easily digested and assimilated and that promote health. One should have a certain knowledge of dietetics to balance the diet. The yogic attitude toward diet is to eat to live, not live to eat. The yogi will consume foods in the minimum quantity with the most positive effect on the body and mind, and with the least negative impact on the environment and the least pain to other beings. One of the first ways to take responsibility for the planet is by eating with consideration. So, proper diet is also one of the FIVE PRINCIPLES OF YOGA.

5. Positive thinking & meditation 

Positive thinking & meditation put you in control. The intellect is purified. The lower nature is brought under conscious control through steadiness and concentration of the mind.

If you follow these FIVE PRINCIPLES OF YOGA, which comprise a truly holistic approach to body, mind and soul, you will gain strength and balance to face this decisive world era.

OM NAMAH SHIVAYA – HAPPY MAHA SHIVARATRI DAY

Maha Shivaratri, which means ‘Great Night of Shiva’, is a Hindu festival, the day of Worship, largely celebrated in Nepal and India as well. But in Nepal is more valuable and popularized because of Pashupati Temple, one of the greatest Hindu temples or Shiva Temple, located in Kathmandu, Nepal. On this Day, more than a million Hindus from all over the world visit this Temple here in Kathmandu and celebrate to venerate Lord Shiva, an important deity in Hindu Culture. This is celebrated on the NEW MOON in the month of Magha according to the Nepali calendar.

Maha Shivaratri is a major festival for the millions of Hindus devotes and is celebrated with devotion and enthusiasm in Nepal and India. On the Shivaratri Day, people start thronging the numerous Shiva temples to offer the traditional worship. Many devotees keep fast on the day and stay awake for the whole night chanting Shiva mantras and devotional songs. People also greet each other and send their good wishes.

Shiva and Yoga : Maha Shivaratri

Shiva radiates as the original light of existence and embodies the immortal Prana—the life force—with supreme Yoga Bal, or yogic power. He brings light into darkness and destroys evil. Though revered as one of the three great deities of Hinduism, Shiva first stands as a Yogi. He is Adiyogi, the first yogi; Adinatha, the original master; Mahayogi, the great yogi; and Yogeshwara, the lord of yoga. Shiva lives as the ultimate yogi who embodies and governs all aspects of yoga through the body, energy, mind, emotion, and cosmic intelligence.

To understand the origins of Yoga and the role of all Yoga practices today, we must first recognize Shiva as the eternal source of Yoga—the supreme consciousness and cosmic intelligence that drives the universe. Shiva initiated Yoga Chaturtha, a complete system that encompasses every stage of yogic development. He introduced Hatha Yoga to purify and empower the body, Mantra Yoga to cleanse and focus the mind, Laya Yoga to align the body with rhythm and energy, and Raja or Dhyana Yoga to connect with eternal, supreme consciousness.

Shiva established himself as the father of Asana practice by creating 8.4 million (84 lakhs) postures through his intense Sadhana and yogic exploration. His deep connection with Yogasanas, both known and unknown today, originates directly from his practice. As Nataraj, Shiva expresses yoga not only through posture but also through divine dance, reflecting the essence of Asanas. Today, practitioners recognize 84 Asanas as the foundational standard, with Siddhasana highly recommended for Dhyana (meditation).

Shiva symbolizes the immortal prana, the undying force of eternal existence and pure being, and is honored as Mritunjaya (conquers death). The Tantric Yoga practice about prana /kundalini relates to Shiva, who holds the inner power of Pranayama. Pranic Mantras, So Ham that relate to Shiva, are called today Aajapa Japa Dhyana / Meditation.

Shiva is the source of all Mantras, so his one creation is Mantra Yoga as well. He is himself Omkara, the primordial cosmic sound/divine sound, and from his drum all the letters of the Sanskrit alphabet arise and reverberate. It is the so-called “Mantra Moolam Gurur Vakyam,” which means the main mantra is the words of Guru, who is the first Guru, Maha-Guruthe or Adiguru. Shiva is said to be all the vowels, but he encompasses every aspect of primal sound, nada (Sound), and music.

Shiva is the supreme source/ Lord of Dhyana (Meditation), always researched and felt minutely seated in deep meditation, by reciting the pranava or watching the breath, watching the thoughts, being thoughtless and uniting the entire universe into himself for wakening kundalini motive to endless exploration and expansion of cosmic intelligence i.e. isolation.

In his youthful form as Dakshinamurti, Shiva takes the role of the master of Jnana Yoga—the Yoga of Knowledge. He teaches through the silent power of the awakened mind, using manan (deep contemplation) and nidhidhyasana (the constant inner presence through practice). Shiva begins by teaching his first student, his wife Parvati, and then enlightens the Sapta Rishis, along with all the gods, goddesses, sages, and seers. As the original guru of wisdom, he becomes known as Adi Shankar, the one who expounds the profound philosophy of Advaita, or non-dualist Vedanta—a direct manifestation of Shiva’s infinite intelligence.

By Swami Yoga Subodh

Everybody wishes to have a wonderful holiday on their vacation and making Yoga a part of their holiday (Yoga For Holiday) adds excitement.

As People experience depression in different ways. It may interfere with your daily work, resulting in lost time and lower productivity. It can also influence relationships and some chronic health conditions.

Himalayan Yoga Academy will provide you the chance where you can integrate yoga in your holidays. Since Yoga will help in improving your physical and mental health. Yoga consists of postures, breathing, techniques and meditation. So Let Yoga join your holiday joy.

Nepal is a very beautiful country. It’s geography is so diverse. You may enjoy hills, mountains, rivers, lakes and many more natural gifts In this small landlocked country.

Here in our HYA Retreat. We teach you Hatha yoga, Astanga Vinyasa yoga, Sivananda yoga, Iyengar yoga, and Restorative yoga. Kapalbhati, Anulombilom, Bhastrika, Bhramari, Shitali, and many more breathing techniques are in our course of study. Since Meditation has become so important in managing our daily life. So, you will be able to learn how to do different meditation techniques like Vipasyana meditation, Buddha meditation, Mindful meditation, guided meditation, etc. 

Yoga practices can utilize any or all of the 8 limbs. They generally involve relaxation (shava asana), physical postures (asana), breathing regulation techniques (pranayama), and meditation (dhyana). While there are different schools of yoga, some common schools include Ananda, Anusara, Ashtanga, Bikram, Iyengar, Integral, Kundalini, Kripalu, Power, Prana, Sivananda, and Vinyasa. Types of yoga include alignment-oriented yoga, fitness yoga, flow yoga, gentle yoga, hot yoga, specialty yoga, and spiritual-oriented yoga.

So, during your holiday, if you choose yoga as one of your holiday retreats. Then you will feel changed from various perspectives. While you return to your work, you will have a new way of doing it. You can practice yoga for 1-2 hours a day, which will bring very good results in your daily work. So, we believe yoga for the holiday can be a very good choice if you wanna enjoy your holiday to the fullest and earn many things during your holiday as well.

Shatakarma (Six Cleansing Acts) is the first unit of Hatha Yoga or one of the Saadhaanaa among Sapta-saadhaanaa according to Ghreranda Samhita. Under this, one of the major cleansing process is Shankha Prakshalana or Master Cleansing.

Shankha Prakshalana is the process by which one can cleanse oneself in the same way as a conch is cleansed by pouring water form one side and throwing out from the other side. In this process salty warm water (also with lemon) is taken from mouth, and then we do some of the stretch and twist exercises. Water flows out from the rectum. Thus, total indigestible food particles in alimentary canal is cleansed.

Five Asana of Shankha Prakshalana

1. Tadasana: Stand erect keeping your feet together. Raise your arms overhead with the palms upward. Inhale and lift your heels and stretch as much as you can. Return slowly the heels to the ground. Repeat upward stretch five times.
2. Triyaka Tadasana: Take Tadasana position. Bend to the right and then to the left. The movement is from the waist. Bend five times each on either side. Breathe deeply.
3. Katichakrasana: Stand erect with your feet about a meter apart. Stretch the arms side ways at the shoulder level. Twist the upper part of the body to the right, bringing the left hand to the right shoulder and wrapping the right arm around the trunk in a smooth motion. Repeat on the opposite side. Five times each on either side.
4. Udarajarshan Asana: Sit in Utkatasana (Squatting Pose) with hands on the knees. Bend the right knee to the ground while turning the trunk to the left. Look behind the body keeping the hands on the knees. Return to starting position. Repeat the same procedure, twisting the body in the opposite direction. Five times each on either side.
5. Triyaka Bhujangasna: Take the final position of basic Bhujangasana. Twist the upper portion of the trunk and head to one side and gaze at the heel. Do it on the opposite side of the body. Repeat it five times for each side.

Note

1. Take light food on previous night.
2. Do not take bath for 2 hours after Shankha Prakshalan take rest in Shavasana for about 30 minutes.
3. After completing the Kriya of Shankha Prakshalan take rest in Shavasana for about 30 minutes.
4. Take only moong dal Khichadi and rice with 100 gm ghee during the day.
5. Don’t drink water and sleep up to 3 hours.
6. Don’t take milk, curd, sweet , cold drinks, cold items, pickle for few days.
7. No meat products, no alcohol for at least 3 weeks.
8. Do rest full day.
9. If you have high blood pressure and have suffered heart. Attack, please don’t do this kriya.
10. Should be performed under the guidance of a yogacharya.
11. Do it after 6 months when the season changes.

Benefits of Shankh Prakshalan

1. Cleanses alimentary canal.
2. Increase digestive power and improve good appetite.
3. Helps to prevent and cure headache, ear and eye diseases, pyorrhea, mouth disease tonsillitis, heart diseases, diabetes, asthma, piles, menstrual disorder Etc.
4. Activates the intestines.
5. Removes kidney stones, constipation, acidity, gas and other digestive disorder.
6. Rejuvenate your health and life.

Himalayan Yoga Academy in Nepal has been established as a school where students get enlightened with asana, spiritual knowledge, and other life engagements. As a true yoga school in Nepal, it offers specified and standard courses to the trainee to conduct teacher training programs. Himalayan Yoga Academy in Nepal has courses that are designed to make your dream come true. We don’t think that after taking the courses, you have to be the trainer or link with yoga. Being the best yoga teacher training school in Nepal, we provide these courses, which may be beneficial for you. We brought the comprehensively designed courses, which will be conducted by highly experienced and dedicated teachers. The training and services that we provide are:

• 200 hrs Yoga Teacher Training Course
• 300 hrs Yoga Teacher Training Course
• Yoga Retreat in Nepal
• Reiki Training in Nepal
• Singing Bowl Training in Nepal
• Ayurveda Training in Nepal

Courses Provided

Since Himalayan Yoga Academy is the Best Yoga Teacher Training School in Nepal, we have many students who attend the class or course. We provide the best services, clean rooms, spa services, hiking services, and spiritual environment, healthy foods, and Nice classes with experienced gurus as the requirement of the course and students.

Missions of Himalayan Yoga Academy

Yoga in different forms can help with so many problems that are in our society. So our main goal is to help society get a ride from all these, and others are:

• Conduction of advanced and authentic Yoga training based on philosophical & Traditional footing and boosting the intrinsic needs of human life.
• Provision of eastern knowledge and philosophy to world people with the motive to unite Sanatana (ancient) and Modern wisdom through the science of self.
•  Improvement of well-being, health, happiness, and harmony through knowledge of yoga and spiritual science developing the platform of the International yoga Community.
•  Make well-experienced in specific features of Nepal, like natural and cultural beauty. Nepalese lifestyle, introduce the festivals and feasts, and traditional practices, and make all know “People’s Unity owns Cultural and Natural Diversity.
• Resolution of keeping our focus on spiritual tourism further ahead, however, we initiated this karma. Especially the promotion of Spa since 1999 and Yoga continuously since 2007 A.D in this field till date.
• Acknowledgment of real traditional yoga all over the world in modern contests where people, even yoga Masters, and practitioners are misunderstanding knowingly and unknowingly, doing just the business, not trying for the transformation of self.