Jalaneti (Nasal Cleansing with Water)

JalaNeti ( Nasal Cleansing with Water )

Introduction of Hatha Yoga:

Hatha Yoga literally means dedication. It is known as power of life or balance of life. In Hatha, ‘Ha’ means Sun and ‘Tha’ means Moon. Haṭha yoga is associated in popular tradition with the Yogis of the Natha cult through its traditional of Shiva and developed by Matsyendranath.  Almost all hatha sacred texts belong to the Nath Siddhas, and the important ones are credited to Matsyendranath’s disciple, Gorakhnath, Svatmaram,  Gheranda, Bhartuhari, etc. Hatha yoga is the science of purification.  Hatha Yoga is a power of method of self-transformation. The main objective of hatha yoga is to create an absolute balance of the interacting activities and process of the physical body, mind and energy.More about Jala Neti

Shatakarma (Six Cleansing Acts):

The Shatkarmas (Sanskrit: षटकर्म, literally six cleansing acts), also known as Shatkriyas, are a set of Yogic purifications of the body, balancing three humours in the body Vata, Pitta, Kapha;  It just prepares the well path and set the main work of yoga towards moksha (liberation). These practices, outlined by Yogi Swatmarama in the Haṭha Yoga Pradīpikā and Maharshi Gheranda in Gheranda Samhita as kriyas, are Netī, Dhautī, Naulī, Basti, Kapālabhātī, and Trāṭaka. Tradition Hatha Yoga study is our major course in our Yoga Teacher courses (YTT 200 hrs/300 hrs) at Himalayan Yoga Academy.

“Dhautirbastistathaa Netistraatakam naulikam tathaa;!
 Kapalbhaatishchaitaani shat karmani Prachakshate”!! .

Dhauti, Basti, Neti, Trataka, Nauli and Kapalbhati; these are known as shatakarma or the six cleansing process.

Jalaneti:

Neti is an important part of Shatkarma as a part of hatha Yoga, the yogic system of body cleansing techniques. It is intended mainly to clean the air passageways for balancing solar and lunar energy. Both the Hatha Yoga Pradipika and other sources usually attribute to Neti many beneficial effects that range from profound physiological ones on the body, mind and personality to even clairvoyance. The two main variants are jala neti (जलनेति) using water and the more advanced sutra neti (सूत्रनेति) using string or Ghrihat Neti (घृत).

Jalaneti (जलनेति): It is the nasal cleansing process with salty warm or saline water. We require Neti Pot or any pot with nozzle designed fitting into nostril. This process is very important to cleanse our nostrils and nasal cavity. In current atmosphere and current pandemic situation is very essential to prevent and reduce the effects of virus entry. So the post of video of Jala neti throughout Himalayan Yoga Academy and others medias as well in Websites, Youtube and Facebook gave well benefits to all in this pandemic phase.  Any virus including corona can occupy and survive in Nasal and throat cavity since two days to two weeks, so it is very necessary and expressed solution to disperse and reduce the number of virus. At the same time we can rinse and gargle in order to minimize the pathogens and cleanse that zone.

Methods:

1. Fill the neti pot with salty or saline water.
2. Stand squarely, legs apart, body weight evenly distributed between the two feet and lean forward.
3. Insert slowly and comfortably the nozzle of Neti pot in the left/right one nostril and tilt the head to the right side while starting from left. There should be no force involved.
4. Open the mouth slightly and let the breath pass throughout the mouth.
5. Keep the whole body relaxed and let the water pass out through the another nostril.
6. Keep on thee half of the water through one nostril and remove the neti pot, center the head, then get the nostril dry by letting the water run out of the nose and also blow the left nostril gently
7. Practice through another nostril in same way.
8. Finally stand erect and do kapalbhati kriya, first one nasika turn by turn and both nostrils.
9. Do this blowing kriyas side to side and in half bending position as well.

Merits:

1. It helps to activate all the sensory organs.
2. It removes the mucous and pollution from the nasal passages and sinuses.
3. It allows the air to flow without any obstruction.
4. It helps to prevent respiratory system related illness.
5. It calms and influences on the brain.
6. It activates depression, anxiety, anger and removes drowsiness.
7. It balances the prana flow throughout the both nostrils and corresponds the left and right hemispheres of brain.
8. It makes the head feel free, light and fresh.
9. It increases the concentration and makes better memory.
10. It helps to maintain good health the body.
11.  It induces the harmony and balance of throughout the body and mind.
12. It helps to activate Anjna Chakra and awaken the kundalini.

Note: First you should learn once from experts. We teach here in Himalayan Yoga Academy very well in both Yoga retreat packages and Yoga Teacher Training Course.

वक्रतुण्ड महाकाय सूर्यकोटि समप्रभ । निर्विघ्नं कुरु मे देव सर्वकार्येषु सर्वदा ॥

Vakra-Tunndda Maha-Kaaya Suurya-Kotti Samaprabha | Nirvighnam Kuru Me Deva Sarva-Kaaryessu Sarvadaa ||

Meaning:

 (Salutations to Sri Ganesha) Who has a Curved Trunk, Who has a Large Body and Whose Splendour is similar to Million Suns;
 O Deva, Please Make my Undertakings Free of Obstacles, By extending Your Blessings in All my Works, Always

After years of the Corona crisis, the world is now feeling relief. We feel more hope and look to release somewhere else and something else.  During the pandemic period, however, it has been an infections crisis; at the same time Yogic knowledge and practices have also been introduced and applied to boost the immune and intuition as a great lesson since the beginning of coron

Background:

After more than half of the year of the Corona crisis, the world is now feeling relief. We feel more hope and look to release somewhere else and something else.  During the pandemic period, however, it has been an infections crisis; at the same time, Yogic knowledge and practices have also been introduced and applied to boost the immune and intuition as a great lesson since the beginning of corona infection. What we are practicing and getting preventive tips from WHO as well as the Governments, surprisingly these are the codes and ethics of our ancient knowledge and science which have usually been taught in our Himalayan Yoga Teacher Training Course at Himalayan Yoga Academy in Nepal.

Means of Practice:

Supposed, we learn these kriyas in Shatakarma under Hatha Yoga as the content of Yoga Teacher Training such as washing hands and feet, Jala Neti (Nasal Cleansing), rinsing and gargling with salty warm water (Data Dhauti), drinking warm water, lemon water, ginger tea, tulsi tea, vomiting cleansing act (Vaman Dhauti), etc. We generally do prayer every day for physical, mental, emotional, and entire body preparation by chanting Om, Mantras with Salutation Mudra (Namaste) instead of Handshake as a Bhakti Yoga In our Yoga Teacher Training and Yoga Retreat Packages at Himalayan Yoga Academy in Nepal, now the world is learning from corona Master. This is the second surprise.

What we learn as Aahara Yoga ( Yoga of Food ) and Yogic lifestyle in the Yoga teacher training course, now the corona is teaching the worldly people about the intake of natural, balanced, organic, seasonal,  vegetarian, and live food for the right purpose, right time, the right way of eating in the daily base rather than, junk, fast, dead, meat product, etc. We should think that “Fast food and Fast life tend to Fast death” but it is better to have only the ‘Fast”. We learn here Dina-charya (Day), Ratri-charya (Night ), Ritu-charya (Seasonal regimen) as a proper lifestyle in Yoga Teacher Training Course at Himalayan Yoga Academy, the first Yoga school in Nepal under Yoga Alliance Affiliation.

What we learn here is Warm-up, Dynamic exercise; Surya Namaskara, and Yogasana under the Yoga Teacher Training in Nepal ( 200 Hour YTTC / 300 Hour YTTC / 500 Hour YTTC ) , But corona teaches us to keep physical activeness at least by doing 30 minutes physical exercises or morning walk, playing games, or, if not, we do physical work-out on-farm and sweat break out at least, instead of this, can do yogasana. Actually, we do  Physical exercise and Yogasana, then we do bandha, mudras, breathing work-out, and Pranayama – Bhastrika and Sheetali (Highly Recommended)  in order to increase immunity because the immune is the natural and original vaccine. It is our ignorance that we are looking forward to getting the vaccine, which means we indirectly want to be infected because to date no vaccine against viruses in the world is invented, and also everybody has their own immunity system. 

What we learn to have a 3R = Rest, Relaxation and Recreation, Yoga Nidra, Concentration, Meditation and ethical part of Yogic life e.g. Yama & Niyama, this corona also teaches us how to make good sleep. Somehow we learn good humor and ethics from this situation and finally, it made us realize something more. So, we heartily request to make the plan for travel. We are looking forward to seeing you soon for Himalayan Yoga Teacher Training and Yoga Retreats packages at Himalayan Yoga Academy.

OM SHANTIH! SHANTIH! SHANTIH !

Now let’s talk about the yoga that people understand uncertainty today :

Stage-1: The first step is to get rid of the disease as an exercise only. They talk about only health, but not yogic perception and reachable of owns origin form.

Stage -2: Chaturvyuha with the help of which one can realize one’s true nature and can over come threefold suffering permanently.
Fourfold Strategy (Chaturvyuha) – Chaturvyuha of Ancient Medical Science

Roga (Disease)
Roga ka karana (Cause of disease)
Arogya (Health)
Bhaishjya (Treatment)

Chaturvyuha of Eastern Philosophy with special ref. to Maharishi Patanjali
Heya (suffering)
Heyahetu (cause of pain)
Hana (freedom from duhkha wherein feeling of well being prevails)
Hanopaya (means to achieve Hana State)

Stage-3: The practice of maintaining health – both of which are understood today as yoga therapy, but surprisingly, there is a misconception about yoga therapy. It is said that the beginning of yoga therapy is the time of research done by a university within a decade, but that is the beginning of a research paper done by a scholar in the presence of 2/4 hundred and they do not believe from the beginning of yoga practice.

Stage- 4: Thousands of years ago, sages, sages, yogis, etc., as a result of their hundreds of years of experimentation and thousands of years of experimental experience of other sages, as well as the processes of Kriya Yoga, preparation and purification, were all therapies, including the benefits and side effects of yoga. Or side effects. Adequate healing is mentioned in ancient yoga.

Stage-5:  They think yoga makes the body curvy or beautiful or flexible, to give strength enhancing yoga (yogasana). But yoga therapy is not the only purpose.

Stage-6: To do Jogging, Dandabaithaka, Tandava dancing, gymnastic stretch, sports play, singing the hymns of a guru is not the only yoga.

Stage-7: Wearing the ocher robe (in some people), growing a beard, being the president and patron of the ashram or organization for years, reciting Sanskrit verses, knowing the informatins found in Google is not just Yoga Practice or Yoga research.

Stage-8: Yoga is neither a modern religion, nor a culture, nor a politics. This is the religion of human, this is the religion of Shiva, this is the religion of Krishna, this is the religion of Buddha, and this is the religion of Tattva. What kind of spiritual politics to believe in Buddha but not to believe in Buddha’s self-religion, to believe in Shiva but not to believe in Shiva’s self-religion.

Stage -9: Whether it’s self-practice, whether it’s training, whether it’s copy and paste in research, it’s not just yoga.

The Realization of Yoga:

Yoga teaches us for survive 86,400 seconds in 24 hours. Yoga teaches to search for the Guru’s path, not the path of Google. This world universe is Yogalaya, and this body with our energy, mind and spirit and soul is the laboratory. Yoga is a gift from Supreme power that everyone has the right to receive.

 It moves to be in harmony with nature and the universe. Rising above my culture, my tradition, my religion, my dress, my geography, my politics, my society, my family, etc., respecting all, without discriminating, being bound, arrogance, greed for position, individualistic pride rise our lives. Not talking about status, not talking about authority, not being a master, following the rules and regulations, embracing human religion and Sanatan vedic  Dharma, practicing living with what is lacking, free from disease, suffering, grief, whatever is lacking. Trying to survive with that will be the body religion.

Now, what about this great knowledge of yoga and the ocean to those who understand yoga or yogasana, or to those who understand yoga and meditation separately? That is ignorance and to some extent it may be arrogance. The main part of yoga is meditation. Meditation is used in all practices, although asanas, postures, pranayamas, hymns, chanting mantras are also meditations. Similarly, eating, drinking, speaking, thinking, working, resting, etc. are meditations. And the eternal journey to eternal salvation and cavalry is also meditation.

Meditation is the ultimate means of maximum yoga. In Hatha Yoga or Saptang Yoga, the sixth organ is meditation and in Ashtanga Yoga, the seventh organ is meditation. Mantra Yoga’s Pranav Mantra and Divya or Bij Mantra Sadhana is meditation. Meditation is the ultimate state of knowledge, devotion, karma, etc. Yoga, and Raj Yoga is meditation in itself. There are 750 meditation methods or levels in Raj Yoga alone. There are thousands of methods of meditation. Therefore, one can reach yoga only through sadhana.

Conclusion:

Within the practice of yoga, there is a sequence of at least satkarma, sukshma Vyayama, prathana, exercise, asana, pranayama, bandha or mudra, meditation. However, there are many other practices such as Yama, Niyama, Ahara Yoga, Lifestyle, etc. There is a request that it is wrong to say yoga and meditation. Only part of meditation is understood more than meditation yoga, not all yogas are understood in it. And many people say yoga practice, pranayama, exercise and meditation, but what should be is exercise, yogasana, pranayama and meditation. Yoga practice does not mean yogasana or exercises, it means the sense of all yogic paths.  

Om Shanti: Shanti: Shanti:

IS IT YOGA, YOGAA OR EXERCISE OR BEYOND THAT???

 Yoga is usually a union. Its meaning and knowledge is very wider. Yoga is a spiritual element of the universe. This is the result of the creation and existence of the universe. The law of origin of celestial bodies is yoga. One body with another body, one element with energy, one object with another substance, whatever came into existence as one, become one, bounds in one formula, which forms Yoga. Therefore we also take care of the effect or energy position of yoga in the planetary constellation.More about IS IT YOGA, YOGAA OR EXERCISE

If the union of body, mind and soul is Yoga, the process of union is action. Soul is the conscious energy within the element or organism and Paramatma is the cosmic conscious energy, which is active as ॐ = A + U + M. This is yoga. As a result, the cycle of creation (सृष्टि/जन्म); / birth; condition / life (स्थिति/जीवन) and disaster / death (प्रलय/मृत्यु) continues. The existence of every creation is cosmic energy. In the Panchmahabhuta, the subtle form of the Aakaasha/Sky element is the word or sound or vibration (शब्द वा ध्वनि). From this sound came the complete Panchatattva, that is, all things. The union of words or a sound with the sky is yoga. The union of Panchatattva of nature is Yoga.

What Veda Says ?

According to Vedic or Sanatan doctrine, the power of creation, operation, and destruction was later considered to be supreme unseen power. And later Puranic or Hindu doctrine got the likeness of God-Trimurti as Gods- Brahma, Vishnu and Maheshwora. Therefore, if the universe is a physical sky, then Om (Omkar) is energy. OMKAARA is first universal name of God/ Supreme Power. Literally this is Yoga

In ancient times, chanting, recitation (Japa), Tapa (penance), Sadhana, Upavasa (Fasting), Dhyana (meditation) are the means of  the self realization of spiritual / divine power, salvation and the state of spiritual discipline was obtained, that was considered Yoga. This state of spiritual consciousness was understood on the basis of the scriptures as Yoga itself as samadhi, moksha, mukti, nirvana and kaivalya. Based on the essence of yoga, Samadhi is also a partial path of Yoga, and through many Samadhi Paths, one reaches the state of Yoga, i.e. Kaivalya.

Veda Vyasa commented that “Yoga: Samadhi” means that yoga is samadhi and samadhi is yoga. In fact, Samadhi is also a part of Yoga. All the means, actions within the yoga make all realize the four elements of yoga such as Hey, Heyhetu, Han and Hanopaya for realizing the life, the universe and the spiritual element and for solving the problem.

The word ‘heya’ is a part of the fourfold system:

Heya: which is to be eliminated (suffering or duhkha)
Heya-hetu: cause of the pain
Heya-hana: process of eliminating the suffering
Hana-upaya: the means for the eliminating the sufferings

Discussion on threefold Suffering (Duhkhatraya)

There are innumerable kinds of duhkha as one object that gives me pain may give pleasure to someone else. However, our sages have classified all kinds of pain under three heads-

Adhyatmika Duhkha (Intra-organic caused by oneself due to ignorance).
Adhibhautika Duhkha (Extra – organic caused by fellow beings or other creatures)
Adhidaivika Duhkha (Supernatural caused by natural calamities)

Maharishi Patanjali defines yoga in the philosophy of yoga as “Yogashchittavrittini Nirodh: 1. 2, that is, Yoga is to stop the many kinds of fired thoughts that arise in the mind. In the first stage, 24 to 40 thoughts come to the mind in a second, purifying and positive, and Yoga is the state of restraint as the moment decreases and travels towards the eternal emptiness. Now, whatever path we take, whether it is the path of Knowledge, Devotion, Karma, Hatha, Mantra, Tantar, Laya (Rhythm), Raj or Meditation or Ashtanga Yoga, Reaching the state or void state is yoga. In the Patanjali Yoga Sutra, a formulaic garland of cosmic truth is woven, meaning that yoga is the realization of actions, the attainment of truth from the various means.

From the gods and goddesses of ancient times (Pre-vedic Period) to the sages of different periods, the Maharishis, who prepared the Vedas, the Upanishads, the Upavedas, the philosophies (Orthodox) were all yogis. Shiva, Rama, Krishna, Janak, Buddha, Mahavira, Jesus, Ashtavakra, Kapila, Machhendranath, Gorakhanath,  etc. were yogis. Did they participate in the Olympics, jump and exercise, and fly in the air without asanas, meditate without breathing norms? Why did Buddha talk about Panchsheel? The five sub-rules within the Buddha’s Panchasheel and Yoga’s Yama are Ahimsa, Satya, Asteya, Natural attitudes and Aparigraha, etc., which are the rules that the yogi must first understand and follow. Similarly, the by-laws (NIyama) of the rules are also basic and foundation of sadhanas.

To Be Continued…….

PROTECTION OF ALMIGHTY IMMUNE SYSTEM AGAINST COVID-19

Please you may protect your almighty immune system and preserve healthy and genetic genes not only for yourself but also for future generations. You may run away from Corona today, but think about how you can avoid the more fatal virus tomorrow. If you are anxiously waiting for a vaccine to exacerbate your fears, suppose you are signing up for a ventilator one day. So be aware now and make your lifestyle regular and natural.

Below given tips for IMMUNE SYSTEM AGAINST COVID-19

Today one hand world people are suffering from this virus but I am no t sure this is pandemic or epidemic or something else. Normal fatal rate is average 2 % of Covid-19 where as 20 % fatal rate of suicide in global contest within 6 months. So, second one is more dangerous. Maybe Corona isn’t behind this fatal outcome?  Everyone should think sensitively. “Prevention is better than Cure”. The fact is no medications till date in the world through the latest medical science.

But there is ultimate reality that only one power still remains in this universe in order to fight each and every fatal pathogen that is the natural Immunity System acquired by birth and creation which has been saving the 8.4 millions of lives in the world and 7 billions people are living today due to this original immunity. So do something, get everything.

Source of Immune / Prana:

i. Parental Prana
ii. Grain Prana
iii. Air Prana
iv. Cosmos Prana

These are the essential tips :   

*Boost your natural immune by changing posotive lifestyle / yogic lifestyle. Don’t wait to get Vaccine, which is not the medicines. Meidnice is within you, just know and use.

*Yoga Saadhana:- OM / Mantra chants, Purification/ Hygiene, Warm up Exercise, Yogasana, Mudras, Pranayama, Dhyana. Gain true knowledge, and do excellent karma.

* Sleep in time within 10 pm after 2-3 hours of Meals and take deep & sound sleep.

*Waking up within 3-6 in the morning before sunrise.

* Drink enough water as need assessment.

* Get enough air in the open place. Love the ventilation rather than ventilator.

* 20-40 minutes of Solar Energy by Sun Bath.

* Do 40 minutes of work or exercise or yogasana, sweat once a day or increase your heart rate.

* Breathing for 20 minutes or do Pranayama/Kumbhaka by knowing, if possible two times a Day

* 20 minutes of straightening the back and sitting in silence or knowing any method of meditation yoga if possible two times a Day

*Action and Rest should be equal. So have a proper rest. Rest is itself reserve enenrgy.

* Chant Omkar or any other mantras, there will be no germs in that vibration whether inside or outside.

* Eat a balanced natural and vegetarian diet in time for right purpose. No fast food, junk food, smokes, drugs, etc.

* Cereals, Sprouts, green vegetables used at least 9 types of spices. Eat fruits at least one thing every day.

*City dwellers should eat less dairy in the city and boycott the meat class altogether. No intake of sugar.

* Drink basil, or ginger or lemon any type of herbal tea.

* Drink turmeric dissolved in evening milk or warm water.

* Gargle and rinse with salt water or Tulsi tea for more than 30 seconds and minimum 4 times, at least after coming back to home and before sleep.

* If you know, do Jalneti in the morning and if you come from outsides, do it in the evening.

* Steam. Take a steam bath or sauna twice a week.

* Whoever survives with what is available, what has become of you, and now learn to live happily with deprivation. Learn to live with what you have.

* Clap, rub the palm, wash your hands from time to time. Don’t kill your own hand tissue/ skins with too much sanitizer and have a bath daily.

* Smile from time to time, smiling can increase your positive energy. It is the best priscription in stress.

* Just as you were careful with a person with a common cold, you should be as careful as you are with a person who is unfamiliar with normal behavior, infected persons and in crowds. Use Max in only crowds, in hospitals, and in crowds.

* Our lungs with a capacity of 2100 C.C, but 1/4 of the lung capacity is working now who live in urban life or modern life.

* Live a normal and active life, not just a life of comfortness, a life of happiness and joy. Although it is difficult to find happiness, but we should achieve a life of happiness and joy because it is obtained from within and not bought in the market.

*Make a strong will power , have fresh mood, and be positive.

ॐ Survey Bhavantu Sukhin :! Survey Santu Niramaya! Survey Bhadrani Pashyantu, Ma Kashchid Dukh Bhag Bhavet !!

Om Shanti: Shanti: Shanti :.

English : Head-stand Pose

Sanskrit : Sirsasana

Introduction :

 Sirsasana consists of two words where, ‘Sirsa’ means ‘the head’ and “asana” means pose.It is also commonly known as headstand, also known as Salamba Sirsasana. It is literally known as the ‘king’ of asana but Aarogya (Therapeutic) point of view, sometimes it can be ‘killer’  in technological era instead of ‘King’ because of the illness complications such as Hypertension, Heart problems, Brain problems, Excess stress and the stage of  beginners. In this yogasana pose the body is completely inverted and held up right where body is supported by the forearms, while the crown of the head rests lightly on the floor.

How to do Sirsasana :

Preapratory Phase:
It is very intesed postures, so we need to prepare very well.

i. Sukshma Vyayama:- Fingers; wrist, elbow and shoulder exercises; Neck Exercises, Eyes exercises;
ii. Pre-aasanas: Tadasana, Vajrasana, Bhringasana, Shasankasana, Dolphine Pose

Methods:

1. First of All, Lower yourself down on your knees or from Shasankasana, place your arms on the floor and interlock your fingers in such a way that the weight of your upper body is focused on your arms.
2. Then, extend your legs and lift your buttocks in the air to enter into the dolphin pose.
3. Rest your head on the interlocked finger to give it a base. Lift your heels and rest your legs entirely on your toes.
4. Now slowly bend your knees and slowly lift one of your legs off the floor.
5. Try to slowly lift your other leg by folding your knees by slightly pushing the weight of your body to your head.
6. Stretch your legs straight, maintain the balance of your body and hold the pose for half a minute to 3 minutes, and more depending upon your comfort level.
7. We can perform different variations of legs and also Ardha or padmasana as well.
8. To come out of the pose, slowly bend your knees and try placing your feet on the floor one by one and hold in Shasankasana.
9. Roll back into the sitting position Vajrasana, Ardha -Vajrasana and Tadasana and let your body relax for a minute or two in Shavasana.

Note: Counter Pose of Sirsasana is Tadasana

Benefits of Sirsasana :

1. It keeps all organs free and relax.
2. It strengthens the arms, core, legs, and back.
3. It increases the blood circultion and impulses communication.
4. It improves the immunity power.
5. Due to the inverted pose, there is better circulation of blood to brain and eyes.
6. This pose highly improves the nervous system and strengthens the spine.
7. It’s the solution for insonmia, loss of concentration, loss of memory, anxiety, in beginning stages of stress and anger management.
8. Inverted pose puts pressure on pituitary and pineal glands which in turns improve its efficiency.

Contradictions :

1. People having any form of back injury.
2. People suffering blood pressure.
3. People with neck injury.
4. People having any heart disease.
5. Pregnant women or women who are menstruating shouldn’t practice this pose.

We will teach you how to do Sirsasana properly.Join our 200hr or 300hr yoga teacher training program at Himalayan Yoga Academy in Nepal. You will be properly guided by our experienced teachers.

1. What makes your online yoga course different than other online yoga teacher training courses ?

Ans : Our online course is so unique that you will get both physical and theoretical knowledge of Yoga in the most understandable way. Our main Guru, who have the experience of more than 20 years will guide you in the most positive and innovative way. He and other gurus’ experiences will cover up your satisfaction level and understanding level. You will have no regrets and complains.

2. Is this online yoga teacher training registered to Yoga Alliance ?

Ans : Yes, we are indeed registered to Yoga Alliance USA.

3. Is this online yoga teacher training suitable for beginners ?

Ans : Yes, this 200 hour online yoga course is suitable for beginners. They will get every beginners training and knowledge. Everybody in Beginning is beginners.

4. What device can I use to take the training ?

Ans : You can use any device such as laptops , tablets, smartphone etc.

5. How long does this yoga training lasts ?

Ans : This is self paced online yoga teacher training. You can complete this course on basis of your comfortless, satisfaction and mutual understanding.

6. Do you offer yoga teacher training in person also ?

Ans : Yes, we do. Please contact us for more details.

7. After completion of this course, Am I eligible to teach yoga internationally and domestically ?

Ans : Yes, the course is registered under yoga alliance USA. This accreditation will help to make you recognize you as yoga teacher internationally and you can teach anywhere.

8. What is the nature of course, only physical or something more?

Ans : Of course! It will be more; only physical is not Yoga course that is the Fitness course, so this course will be more integrated with philosophy and physiological base.

9. Is the online course going on all over the year?

Ans : We do boost up, regular classes, healing casses and counselling but the Yoga Teacher Training course will run on the specific situation only.

10. What are the other benefits after doing Online classes?

Ans : Learning is infinite and Yoga is the science of life, so you will be becoming the member of our Yoga family. You may get proper guidance further knowledge and practices, and also different courses as well.

SCIENCE OF ONE NOSTRIL BREATHING AND PRANAYAMA

“PRANAYAMA PARAMA TAPAH”

Breathing & Respiration:

Breathing involves the movement of air in and out of the lungs through nostrils. The activity of inhalation and exhalation is breathing. Breathing is a part of respiration. For the most part, control of the breath is automatic and involuntary. With each inhale we bring oxygen into the body and spark the transformation of nutrients into fuel. Each exhale purges the body of carbon dioxide, a toxic waste.

Respiration involves a gas exchange between the lungs and the blood. The deriving energy from food molecules with the help of oxygen is call respiration.

Mechanism of Breathing/Respiration: As the chest muscles contract on inspiration, the diaphragm moves down, the ribs expand and oxygen moves into the lungs. On expiration, the diaphragm and chest muscles relax and carbon dioxide moves out of the body, into the atmosphere. This is called Respiration Mechanism.There are aspects of breathing that we control in a voluntary and conscious manner via the cortex of the brain.

ONE NOSTRIL STUFFY AT A TIME/NASAL CYCLE

Nostrils have the specialized erectile cells/ tissues. At a given time, these cells are swollen in one nostril while they are shrunk in the other. Hence, when we breathe air passes easily through the nostril in which the tissues are shrunk. Throughout the day, they each take breaks in a process of alternating congestion and decongestion called the nasal cycle. This cycle is first discovered by the German nasal specialist Richard in 1895 A.D.

However, because of this swelling very less amount of air slowly passes through the other nostril. Thus it seems as it, we breathing through one nostril only. Around 85% proper breathing enters through one nostril at a time. After few hours, the swelling and shrinking in the nostril reverse. This breathing pattern is called Nasal Cycle. It is original and natural Pranayam. Generally nasal cycle is beneficial for human being because some odors are detected better in fast moving air, while others in slow moving air. Then the fast moving odors in one nostril and slow one in the other.  One nose can detect a greater range of smells. Besides this, our nostrils are moist. Continues breathing can make them dry. Thus, when we breathe through one nostril, the other nostril gets time to become moist again.

Every few hours, your autonomic nervous system, which takes care of your heart rate, digestion and other things what we don’t consciously control, switches things up and your other nostril does all the heavy lifting for a little while.  The opening and closing of the two passages is done by swelling and deflating erectile tissue.

One more interesting part of breath is that which nostril is more working that makes different effects on the body and mind. One of the studies in 1998, the breathing through the right nostril particularly raises the glucose levels in the blood and also another study in 1993, the significance of right nostril breathing increases more oxygen than the left one.

Another study in 1994, the breathing through left nostril that influences the right hemisphere of the brain and have vice-versa through right nostril. When we turn laterally one side and stay 12 to 16 minutes one side is swollen and increase the breath another opposites. This is very huge science as Swara Yoga Faculty.

THE SCIENCE OF BREATHING

Autonomic Nervous System and Breathing: The autonomic nervous system (ANS) consists of the sympathetic nervous and the parasympathetic nervous system (PNS) – also known as fight and flight system, which returns us to a relaxed resting state. The PNS is under the control of the vagus nerve. Nerve fibers from the central nervous system (CNS) go to the organs in the thorax, throat area, the heart and in the abdomen; and fibers from the organs go back into the central nervous system to convey what is going on internally. Nerve fibers send branches into the limbic system of the brain that inhibit the stress responses.

Phase of Swasa, Swasa Vyayama, Swasa Kriya, Pranayama and Uchcha Pranayama:

1. Swasa (Breath) – it is observed, felt during regular swass process. It will be different forms and stages in Dhyana (Meditation) as well.
2. Swasa Vyayama (Breathing Exercise) – It is done and happened with/ throughout the Physical activities.
3. Swasa Kriya (Breathing Act) – It is done and smoothly acted by effort with awareness, but no physical exercise.
4. Pranayama ( Breath Control) – It is called Kumbhaka or it is practiced with kumbhaka throughout all four phases Puraka, Antara Kumbhaka, Rechaka & Bahira Kumbhaka
5. Uchcha Pranayama (Advanced Breath Control) – Kumbhaka is practiced with Bandhas/ Lock.

Deergha Swasa Kriya or Pranayama:

Deergha Swasa Kriya / Pranayama also called Three-Part Breath, is a practice of slowing and deepening the breath. Deerga is an essential yogic breathing technique that is taught in most yoga classes along with postures. To practice this technique, slow down the breath and focus on the exhale—especially effective for increasing the relaxation benefits of the practice. There is a small amount of research suggesting that slow yogic breathing can have an important impact on vagal tone, a physiological marker of resilience and stress reduction.

Few studies have found at how this breathing technique might lower blood pressure and improve vagal tone in those with hypertension. In these studies suggest that Deergha can be a helpful tool for those with hypertension, and may also improve physiological markers of stress more generally.

Nadi Shodhana Kriya or Pranayama:

Nadi Shodhana Kriya or Pranayama (Alternate-Nostril Breath), is touted for its ability to reduce stress and still the mind. This practice consists of sitting quietly and breathing into each nostril separately by plugging one nostril and breathing in the opposite nostril. The instruction is to practice going back and forth between each nostril slowly and rhythmically. The practitioner plugs the left nostril, breathes in through the right; plugs the right nostril, exhales through the left. Then he or she repeats this on the other side: Plug the right nostril; breathe in through the left, and onward.

Interestingly, as many yogis have noticed in their own practice, breathing through one nostril compared to the other produces different effects on the body. For example, a study found that breathing exclusively in and out of the left nostril decreases blood pressure, whereas breathing exclusively through the right nostril increases blood pressure. This aligns with the yogic view that breathing into the left nostril activates the ida (Lunar Path), the energy channel associated with rest and relaxation and Lunar breath influences right hemisphere of brain. The breathing into the right nostril activates the pingala (Solar Path), the energy channel associated with activity and action and influences the left hemisphere of brain. Nadi Shodhana helps balance the nervous system, evening out differences in sympathetic and parasympathetic tone and it also reduces blood pressure, promoting a greater sense of calm and relaxation. Usually there are four phases of Nadisodhana i.e I and II are Nadishodhana Kriya; and III and IV are Nadishodhana Pranayama.

Pranayama (Yogic breath Control) involves the voluntary control of the breath, and is practiced widely in yogasana and meditation, but is something that anyone can do. Slow Pranayama appears to shift the autonomic nervous system from the fight or flight sympathetic to the calming parasympathetic state and has been shown to positively affect immune function, hypertension, asthma, and stress-induced psychological disorders.

Historically, pranayama techniques were aimed to expand the life-force energy, increase the life span and help people access more subtle experiences—nadis, chakras increased sensitivity to the world. These outcomes are difficult to measure using our current scientific models and techniques; there may be maximum advantages that our current research cannot capture. However, scientists have begun to collect data on the more observable physical and mental benefits of various Swasa and pranayama techniques. While the research is preliminary, their findings may encourage you to get on your physical and breath work.

Bhastrika Kriya or Pranayama:

The Bellows breath, or Bhastrika, is also meant to increase energy flow. Bhastrika is practiced by breathing fully and forcefully in and out of the nose. It is dine in three stages Manda (slow), Madhyama (Medium) and Drutta (Fast). Some researches in Colleges were curious to see how Bhastrika would impact the nervous system. The participants were instructed to practice a slow-paced bhastrika: inhaling to maximum for a count of four, then exhaling to maximum to a count of six. At this pace, participants were breathing at a rate of six breaths per minute and they were asked to continue with this practice for five minutes.

Researchers found that Bhastrika produced a significant decrease in blood pressure and a slight decrease in heart rate. The researchers concluded that “slow-pace Bhastrika Pranayama (respiratory rate 6/min) exercise shows a strong tendency of improving or balancing the autonomic nervous system through enhanced activation of the parasympathetic nervous system, and thus can be practiced for mental relaxation and reduction of stress in daily life.” Bhastrika can also increase heat energy, release tension in the abdomen, activates all the organs in Abdominal and pelvic cavity, control the fat accumulation, helps loosen congestion and decongest the lymph and purifies the blood. 

Medical Merits of Pranayama:

There are several studies that show the therapeutic merits of Pranayama. One study showed improvement in pulmonary function tests in patients with asthma and emphysema after practicing yogasana and Pranayama for 40 min a day over the course of two months. Several studies have supported Bhastrika Pranayama in enhancing “parasympathetic tone.” The study showed the benefits of Alternate Nostril (Anuloma-Viloma Kriya) OR, Nadi shodhan Kriya or Pranayama in increasing parasympathetic tone by measuring heart rate variability and expiration-inhalation ratios. A pilot study with chemotherapy patients showed improvement in mood and sleep after Pranayama, and numerous other studies support the benefits of Pranayama in Insomnia, depression and anxiety.

Conclusion:

Pranayama is loosely translated as prana or breath control. The ancient yogis developed many breathing techniques to maximize the benefits of prana. Pranayama is used in yoga as a separate practice to help clear and cleanse the body and mind. Pranayama also affects our state of mind. In the yogic tradition, air is the primary source of prana or life force, a psycho-physio-spiritual force that permeates the universe. It is also used in asana, the practice of postures, to help maximize the benefits of the practice, and focus the mind and in preparation for meditation.

OM SHANTIH! SHANTIH! SHANTIH!