Yoga Teacher Training Books

Here are Yoga Teacher Training Books :

1. Asana Pranayama Mudra Bandha

Asana Prana Yama Mudra Bandha is recognised internationally as one of the most systematic yoga manuals today. Since it’s first publication by the Bihar School of yoga in 1969 it has been reprinted seventeen times and translated into many languages. It is the main reference text used by Yoga teachers and students of Bihar Yoga/Satyananda Yoga within the International Yoga Movement, and many other traditions as well. 

This comprehensive text provides clear illustrations. step by step directions and details of chakra awareness. It guides the practitioner or teacher from the simplest to the most advanced practices of hatha yoga system. A therapeutic index is provided for use by doctors and yoga therapists incorporating recent information from research into yoga. This edition successfully brings the exposition of yoga practices to the standard of a university text.

2. Patanjali Yoga Sutra

The Yoga Sutras of Patanjali form the basis of classical Yoga. Encompassing both philosophy and practice, the Sutras provide indespensible instruction for all serious students of yoga. This study guide is for the second of four books, Sadhana Pada (On Yoga Practice). It explains the practice of yoga and teaches the direct means of attaining the goal of perfect peace.

The Yoga Sūtras of Patañjali are a collection of 196 Sanskrit sutras (aphorisms) on the theory … Philipp A. Maas assesses Patañjali’s Yogasutra’s date to be about 400 CE, based on tracing the commentaries on it

3. Gehendra Samhita

Gheranda Samhita (IAST: gheraṇḍasaṁhitā, घेरंडसंहिता, meaning “Gheranda’s collection”) is a Sanskrit text of Yoga in Hinduism. It is one of the three classic texts of hatha yoga .

 The text teaches a seven limbed yoga, in contrast to eight limbed yoga in Patanjali’s Yogasutras, six limbed yoga taught in Goraksha Samhita, and four limbed yoga discussed in Hatha Yoga Pradipika.^[3] It declares its goal to be the perfection of an individual’s body, mind and soul through a seven step lifelong continuous self-development. The means of this goal include self purification, thirty two asanas it details for building body strength, twenty five mudras to perfect body steadiness, five means to pratyahara, lessons on proper nutrition and lifestyle, ten types of breathing exercises, three stages of meditation and six types of samadhi.

4. Light on Yoga by BKS Iyengar

Regarded by many as the Bible of modern yoga, this book  is the definitive guide to the philosophy and practice of yoga. The book includes classic photos and instruction on asana and pranayama, a 300 week practice and development programme and yoga sequences to help heal a range of illnesses and conditions.

Throughout his life, BKS Iyengar devoted himself to his lifelong practice, study and teaching of yoga becoming the greatest exponent of yoga the world has yet seen. One of his most famous pupils was the world-renowned violinist Yehudi Menuhin and it was Menuhin who invited him to teach in the West. More than anyone, Iyengar is responsible for bringing yoga from the East to the West. Teaching until his mid-nineties, a remarkable and inspirational feat in itself, BKS Iyengar remained a student until the end. He was known affectionately to his students as Guruji.

He believed wholeheartedly in yoga for all, irrespective of sex, race, class or creed. In 1966, he published this ground-breaking book ‘Light on Yoga’ to bring yoga out from the darkness. He went on to write a vast number of inspirational books in which he explored diverse aspects of yoga.

5. Yoga-Nidra by Swami Satyananda Saraswati

Yoga Nidra is a simple yet profound technique adapted by Swami Satyananda Saraswati from the traditional tantric practice of nyasa.The Text explains the theory of Yoga Nidra in both yogic and scientific terms and includes class transcriptions of the practice.It also presents the various applications of this versatile technique,which has been used for deep relaxation,in stress management and therapy,to enhance the learning process in education,to harmonize the deeper unconscious and awaken inner potential,and as a meditative technique.A research section is also included. 

Bhujangasana (भुजंगासना) or the Cobra pose is one of the gentle backbends that is helpful in relieving backache, it also helps in improving digestion and overall health of the spine. Cobra pose is often used within a sun salutation or vinyasa as a transitional pose in a collection of asanas

Steps of doing cobra pose :

The procedure to do Bhujanagasana is very easy.Follow The given steps below without any jerk and stretch as much as you can in the Bhuajangsana yoga. Let us check the steps

1.      Lie down flat on your stomach with your head on the floor, legs straight and feet together.

2.     Try to raise your head and body upto navel with slow inhalation. You have to set you both hands on the ground.

3.     Now, slowly stretch your whole body.

4.     Stay in this pose at least 15 seconds and come back to the ground by slow exhalation.

he pose can be practiced as a low cobra (nearest to the mat or floor) or a high cobra (with the upper body moving higher, almost into a full upward-facing dog pose), and is easily adjusted based on individual needs.

Benefits of Cobra Pose

1.     This asana makes stronger your spine.

2.     It helps to heal asthma.

3.     It helps to make our heart and lungs healthy.

4. Helps in menstrual and gynecological disorders

5. Eases constipation

6. Good for stimulating the appetite

Contraindications : Cobra Pose

1.     If you are suffering from back pain you have to avoid this pose.

2.     People suffering from hernia, peptic ulcer, hyperthyroidism or intestinal tuberculosis should do it under supervision.

3.     Preganant Women should avoid this pose(asana).

Cobro Pose is done in the given video of Sun Salutation.Learn Cobra and other poses by the help of Swami Yog Subodh ( The person in video below)

https://www.youtube.com/watch?v=pXEcIi29JtU&t=124s

Ganeshdhauti is a process that helps to eliminate common complaints like partial or dissatisfying bowel evacuation, hard stools, erratic, difficult or painful bowel motions, constipation and forceful evacuation etc. Nevertheless anyone can perform this kriya to experience its usefulness.
Before going to toilet in the morning, lubricate the forefinger of your left hand with some castor oil, ghee or sesame oil. Apply this lubricant around the anus from outside and inside. This is Ganesh kriya. 

Technique : Ganesh kriya

Dip the index finger of the right hand in castor oil/ mustard oil.Insert this finger in the rectum . And turn it on all sides and remove the faecal matter. Wash the finger and repeat it again.Remove all the present in the rectum.This kriya should be done after cleaning the bowels daily.

 Repeating 3 to 4 times, proceed to the next kriya.
Contract and relax the anal muscles in a manner just like the horse does while passing excreta. Repeat the contraction-relaxation cycle 10 to 12 times. 

Note

• Cut nails before performing Ganesh Kriyas properly .

Benefits

1. Stregthens internal and external muscles of the rectum which prevents constipation and other diseases.
2. Removes piles due to clearing the rectum.
3. Beneficial for Constipation.

The lubricant used for Ganesh kriya slowly reaches the intestines due to Ashwini Mudra that follows. This results in effortless evacuation of bowels and relief from constipation.

Sluggishness of the organs diminishes and one becomes swift and energetic like a horse.

Usha means dawn, Paan means drink. When we talk about our biological rule, people should drink water early in morning. In early days, people used to drink water early in the morning through their nose/ mouth to keep their mind cool and eyes sharp. But now in modern era, tea is drunk first instead of water, that may cause lots of disorders.

Nature Science and also Ayurveda recommends waking up in Brahma Muhurta, which is around 2-3 hours before sunrise. Usha means dawn, which is nearly just before sunrise. So, there is around 60 minutes gap between the time of Brahma Muhurta and Dawn. So, Usha Paan should be done then.

Drinking water in the morning can prevent and help to manage abdominal disorders including constipation, malabsorption and piles. It also helps with urinary disorders and blood disorders. It is also beneficial in diseases of upper parts of the body including head, nose, ear and throat. It is highly useful in the prevention and treatment of skin diseases.

Technique :

Put drinking water in mud pot if available, if not, in copper pot overnights in side of the beds. You can already add some tulsi leaves, or beal leaves  or rudraksh seed or Tripala to water. Drink this water next morning before sunrise or just after wake up.

After waking up, sit in Bajrasana, exhale few times through mouth and drink water on the bed and get down from the bed, walk few minutes freely, then can go to Toilet.

After morning cleansing acts, again drink lemon water or Tulsi tea or Mint Tea and can start the morning yoga session but not only the yogasana or exercise.

Take drinking water in a glass of water. Below the nose and clean the nasal passage. Keep the aim of the glass under your nostril and inhale very slowly and gently till you feel the water in the throat. It should be done under obeservation or after training. Now, you have to just go on drinking the water in the usual way. Drink it daily.

Precaution :  Don’t inhale Forcefully.

Benefits of Usha Paan :

Drinking water in the morning prevents and cures almost all diseases. Especially, it is helpful in piles, abdominal disorders, Grahani disease (irritable bowel syndrome), fever, obesity, diseases of organs located in the upper part of the body (above the neck). It helps in diseases of the ear. It improves longevity. It is also useful in urinary disorders and blood disorders. Some other benefits of Usha Paan are :

1. Removes worms from stomach of tulsi leaves are added to the water.
2. It prifies the blood and keeps the skin healthy and beauty.
3. Lowers blood pressure if Rudraksh is added to the water.
4. It removes the acidity and Gastrities by use of triphala.
5. For diabetes use bael leaves in the water.
6. If Agnisar and Udarakarshanasana are performed after the Usha Paan, the bowels become clear.
7. It protects from so many diseases.

Note :

1. Don’t drink Usha Paan water in hiccup , wound and pneumonia.
2. Don’t take the water just after drinking castor oil. Increase the quantity of water gradually.

By Dr Subodh Simkhada

Fasting means generally not eating. But fasting is the state of reducing the excess things and increasing the essence things for natural life. It is both a science and an art. Fasting is a part of dynamic health and process of spiritual perfection. For one day, a week or a month. Fasting will prove a great health boon.Total abstinence from all food for a deifinite period of time to give rest to stomach and intestines but it is not starvation.

Wild creatures keep fast whenthey are ill and becomes healthy. Fast is the best way to cure diseases, promote health and transform the intire energy into spiritual awareness.

Water fast , juice fast, fruit fast, liquid fast, mano diet fast, no breakfast fast there are many types of fasts. Fast is included in religious activities called vratta. Mainly there are four types of fast religious, political, therapeutic and spiritual but we have to consider the second one to be happy  and healthy.Let everyone enjoy the fruit of health with fasting.

Benefits of Fasting

• Gives a rest to vital organs like heart, liver, kidney etc.
• Stops intake of foods that decomposes in the intestine and poison in the body.
• Empties the digestive tract and disposes putrefactive bacteria.
• Gives organs of elimination an opportunity to function efficiently.
• Re-establishes normal physiological chemistry and normal secretions.
• Promotes breaking down and absorption of diseased tissues , deposits and abnormal growths.
• Restores youthful conditions of the cells and tissues and rejuvenates the body.
• Increase the power of digestion and assimilation.
• Permits the conservation and re-channelization of energy.
• Skin texture and function is improved.
• Enhances the process of healing of open sores, repair of wounds and broken bones.
• Blood volume diminishes in proportion to decrease in size of the body . red cells of healthy fasters are reported to increase a decrease in white cell.
• The soft tissues of the body lose weight during a fast, they lose at wasting of the body of the body’s resources. Biologically important organs are sustained at the expense of the less important one.
• Prepare foundation to have fasts. Relax your body and mind elimination laugh at fasting symptoms, break the fast cautiously.

This is purificatory exercise. For cleansing the respiratory system. Kapalbhati means shining the skull. It is part of the Eight Limbs Of Yoga as compiled in Yoga Sutras by Sage Patanjali. Practicing Kapalbhati keeps you healthy in mind, body, and spirit.

Technique

Sit in Padmasana/Siddhasana or any other comfortable pose.Perform quick exhalation with very short inhalation.With succession of inhalations and exhalations the abdominal muscles are pushed back and forth.

To  start with practice ten expulsions followed by deep inhalation. Then retain as long as you can comfortably do so.Then exhale slowly.Take breaths.

Benefits of Kapalbhati Pranayama :

1. Enlightens the brain.
2. Beneficial for the lungs and heart.
3. Improves blood circulation
4. Purifies the brain.
5. Destroys kapha accumulated in wind pipe.
6. Strengthens liver, intestines, pancreas and digestive system.
7. Brings heat to the body when it is cold.
8. Reduces wrinkles and brings glow to the skin.
9. Mobilizes the fat by regulating the metabolism of body.
10. Helps to clean the sinus and respiratory passages.
11. Fills more oxygen into the lungs.
12. Lends elasticity to the diaphragm and increase the capacity of lungs.
13. Stimulates and tones the abdominal muscles.
14. Purifies the blood by redirecting it to lungs for oxygenation.
15. Improves the memory.
16. Helps to reduce headache and giddiness
17. Improves circulation of blood.

Kapalbhati For Skin Health : Kapalbhati has shown great results for skin. Its practice cleanses the body from the inside, which results in excretion of all impurities and dirt. Thus we can see clear and glowing skin. It works strongly for those who continuously face acne and wrinkles.

Kapalbhati Benefits For Heart : Kapalbhati controls all the factors which are harmful to the heart. It controls the High Blood pressure problem and balances. It removes all the toxins present in the body in any form. It works on stress and depression which are highly responsible for heart attacks.

Why yoga in student life?

By Dr Subodh Simkhada

Yogic Journey:
O……….M………..3 times “AUM HREEM AIM HREEM SARASWATAI NAMAH” -3 TIMES

Normally, the children don’t have any problems in lives like adults but they need to do yoga for their academic improvement, stress management and healthy body and mind. All the students from class 1 to graduate need to do yoga in their life for their study as well as physical, mental and psychological health development.

Health + Happiness + Harmony = Union = Yoga

Some of the students are under the stress of their family condition and other psychological problem. If they do yoga, they can be free from the stress from outside in the classroom and they can concentrate on their study.Why yoga for students ?

Many types of research have shown that yoga can improve the concentration and memory power of the students. Hence, Yoga for student life is essential to improve student’s study and health. There are a lot of benefits of yoga in student life.

Here are some reason why yoga for students :

1. Academic Improvement

Research over the past years has shown that Yoga can provide stress-relieving powers on students, paving the way for improved academic performance with the practice of asanas, meditation and breathing exercises.

Students talked of decreased stress levels and being more at peace to study, resulting in an increase in GPA.

2. Boosting Memory

With stress, anxiety and negative thoughts sidelined through meditation, Yoga brings forth thoughts that you need to be focusing on. Studies have shown that Yoga has better results than brain training.

Historical wisdom has now combined with scientific studies to show that Yoga is a recommended therapy for students as well as adults.

3. Longer Attention Span

Active children might have a tough time sitting down to focus on studies. With regular yoga sessions of 20 minutes a day for a period of four weeks, children have been shown to be able to focus longer on subjects.

The yogic environment and principles encourage the mind to focus and concentrate on one thought while gently setting aside distractions. Children with ADHD have also shown to have prolonged attention spans with regular practice of yoga.

4. Improved Posture

Sitting hunched over a desk for long hours leads to chronic pain and reduces breathing capacity. Thats why Yoga will make you more aware of your body and train your muscles to align correctly.

Correctly aligning the body allows the body to function with a minimal amount of energy. Yoga poses aimed at balance, flexibility, and stamina, strengthen muscles and connective tissues enabling good posture.

The practice of Yoga will bring a positive change in mood and attitude, increased energy levels and the ability to focus on what is required by setting aside distracting thoughts in a student.

Subtle Exercise:
Pair poses warm up – Child Jump, Jogging

Some of Yogasanas for the students are here:

1. Cat-cow pose
2. Baby Rock
3. Lion Pose
4. Tiger Pose
5. Happy Baby
6. Staff Pose
7. Child Pose
8. Pigeon Pose
9. Cobra Pose
10. Tree Pose
11. Chair Pose
12. Lotus Pose
13. Seated Twist Tose
14. Garland Pose
15. Baby Play
16. Druta halasana

Pranayama:
Anuloma-Viloma, Ujjayi, and Bharamari Pranayama

Meditation Yoga:
Use of Seed Mantra recitation

Here’s tips to improve memory for students :

Ashtanga Yoga Kundalini Yoga for 20 minutes a day, with chanting can help boost memory.

OM Shantih! Shantih!! Shantih!!!