12 Basic Asanas and Their Benefits

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

Given : 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
• Relieves 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
• Tones the ovaries and uterus in women, relieving menstrual problems
• Tones the adrenal glands
• 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

Talking about Yoga For Old Age Problems :

“AUM Bhagavate Vaasudevaaya Namah”

Sankalpa: Just for today, ‘O’ Divine Mother, make me a new baby.

Introduction:

The cycle of generation growth and degeneration of cells is a continuous process in living beings. The reason of old age is low production and faster degeneration of the cells. Each organ has specific cells.

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.

Yogic Treatment for Old age Problem :

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. In fact, 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 laugh equates 30 minutes exercise.

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

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

Kurchi Surya Namaskara:

Asana:
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”

THE FIVE PRINCIPLES OF YOGA

Yoga is a complete science of self-discipline. Yoga balances, harmonises, 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 FIVE PRINCIPLES OF YOGA here 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 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.

Here are the 5 principles of Yoga that you should follow or keep in mind :

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 practised 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 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 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 are able to 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 the course of one day our body usually produces all the substances and energy necessary for the next. 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 :

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 in order to balance the diet. The yogic attitude toward diet is to eat to live, not live to eat. The yogi will consume foods in minimum quantity with the most positive effect on the body and mind and with the least negative impact on the environment and 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-SHIVA-RATRI DAY

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

Mahashivaratri 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 is the original light of existence and the immortal Prana (Lifeforce) with supreme Yoga Bal (Power). Siva is associated with lightness in darkness and the destroyer of evil. Though Shiva, consideration is the great deity among the three great deities of Hindusm. Before this he is Yogi, so called Adiyogi, Adinatha, Mahayogi, Yogeshwara, and the great Yogi who personifies the practice of yoga and rules over all forms of yoga relative to body, energy, mind, emotion, and cosmic intelligence.

To understand the origins of Yoga and the role of all Yoga practices today, we must first remind to Shiva as the eternal presence of Yoga as the supreme consciousness or cosmic intelligence behind the universe under the cosmos. Shiva first initiated Yoga Chaturtha, were full of yoga concept from beginning levels to higher levels i.e Hatha Yoga (Body Purity/Power), Mantra Yoga (Mind Purity/power), Laya Yoga (Body Rhythm/speed), and Raja Yoga/Dhyana Yoga (Eternal /supreme Consciousness).

Shiva is the father of Asana Practice with 8.4 million (84  Lakhs) derived from his research throughout his Sadhana/ practice. This shows the direct connection of Shiva with the numerous Yogasanas known unknown today.  Nataraj, as the Asana of Shiva as well dance of Shiva reflect yoga postures. Now a day, 84 Asanas are considered as standard need of practitioners, and Siddhasana is highly recommended for Dhyana.

Shiva symbolizes the immortal prana, the undying force of eternal existence and pure being and honoured  as Mritunjaya ( conquers the death), Tantric Yoga practice about prana /kundalini relate to Shiva who holds the inner power of Pranayama. Pranic Mantras, So Ham that relate to Shiva, is caleed to day 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 so called “Mantra Moolam Gurur Vakyam” that means the main mantra is the words of Guru, who is the first Guru, Maha- Guru or Adiguru. Literally, 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.

Youthful Form (Dakshinamurti) of Shiva, as a Master of Jnana Yoga, the Yoga of Knowledge, through the power of the silent mind, by manan (reminding), Nidhidhyasana (eternal presence of Practice of inner journey), teaching his first student who is his wife named Parvati, enlightening the Sapta Rishis and all the God and Goddess, sages and seers as well. SO he is calle Adi Shankar, who taught in depth and details about the great theory of Adwaita or non-dualist Vedanta is regarded as a Manifestation of Shiva.

By Swami Yoga Subodh

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

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 helath.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, Restorative yoga. Kapalbhati, Anulombilom, Bhastrika, Bhramari, Shitali and many more breathing techniques are in our course of study. Since Meditation has become soo 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 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, Kundalani, 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 retreat.Then you will feel changed in various prospective.While you return back to your work, you will have a new way of doing it.You can practice like 1-2 hours a day yoga, which will bring very good results in your every daily work.So We believe yoga for holiday can be a vary good choice if you wanna enjoy your holiday to 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 prakshalan/ Master Cleansing.

Shankha Prakshalana is the process by which one can cleanse onself 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 undigestable food particles in alimentary canal is cleansed.

The 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 metre 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 rightshoulder 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 positon of basic Bhujangasana . Twist the upper portion of the trunk and head to one side and gaze at the heel.Do it on opposte 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 upto 3 hours.
6. Don’t take milk, curd, sweet , cold drinks, cold items, pickle for few days.
7. No meat products, no alcohols 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 is changed.

Benefits of Shankh Prakshalan :

1. Cleanses alimentary canal.
2. increase digestive power and make 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.

Best Yoga Teacher Training School in Nepal (Himalayan Yoga Academy)

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

 Yoga of different forms can help so many problems which are in our society. So our main goal is to help society to get a ride from these all 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 experiences on 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 in 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.