Yoga For Diabetes Mellitus

Diabetes mellitus is a disorder in the metabolism of sugar. In the diabetic, the primary problem is the defective utilization of sugar by the body. Dietary sugars and starch are broken down to glucose by the process of digestion, and this glucose is the major fuel for the various processes, organs and cells of the body.

Glucose metabolism is under the control of the hormone insulin, which is secreted by the pancreas, a large gland behind the stomach. When this gland becomes stressed or exhausted, the hormone insulin becomes deficient in quantity or sensitivity and the blood sugar level becomes high and uncontrolled as a result. The symptoms of diabetes are due to excessive sugar in the blood.

Diabetes is a very common disease today, especially in our affluent communities. Its incidence has paralleled the rising affluence of our lifestyle.

The cause of diabetes

Yogic science recognizes two interrelated causes of diabetes. Firstly, long-term devitalization and sluggishness of the digestive processes due to dietary abuse, overeating, obesity and lack of exercise. High intake of a sugar and carbohydrate rich diet is especially implicated.

If a person takes a large amount of sugar, sweets or chocolates, etc., their pancreas is ready to respond by pouring out a large amount of insulin to rapidly manage the rocketing blood sugar level without incident.

However, if such a sugar-rich diet is eaten every day, the pancreas is being called upon constantly to secrete enormous amounts of insulin, and sooner or later it begins to tire and become depleted. Insulin production in response to sugar stimulation becomes increasingly inadequate. As a result, the blood remains saturated with sugar for long periods of time. It is then only a matter of time before diabetes is diagnosed. This usually occurs when the patient attends the doctor for investigation of one of the symptoms of high blood sugar, for example, an excessive thirst or urination, a resistant skin or urinary infection, or failing eyesight.

The second causative factor is that diabetes is stress related. The stress and frustration of modern sedentary humans are largely manifest on the mental and emotional planes, unlike those of our ancestors who had to wage a physical battle for survival. Nevertheless, the adrenal glands are in a constant state of activation, spilling the ‘stress hormone’ adrenalin into the bloodstream. This is a potent stimulus to the body to mobilize glucose into the blood. In the way a constant heavy burden of worries and anxieties imposes a constant demand for insulin secretion which can ultimately precipitate diabetes, especially in conjunction with a diet rich in sugar.

Two types of diabetes

The less prevalent but more severe form of diabetes occurs in young people. This is juvenile onset diabetes where the capacity of the pancreas to produce insulin has been partially or even completely lost. This may be due to a genetic defect, or may follow a viral infection or a severe psychic, mental or emotional trauma. This form of diabetes tends to occur in thin, sensitive, intelligent people. The medical treatment consists of daily injections of replacement insulin.

The more common form is late onset diabetes, which develops gradually in middle-aged , stressed, overweight, underexercised persons, whose diet contains an excess of sugars, starches and fats. This long-term overloading of the digestive system, especially the pancreas, leads to progressive deterioration of the insulin secreting mechanism and desensitivity of the body tissues to insulin.

In this form of diabetes, insulin is released in insufficient quantities and too late. Because some insulin producing capacity remains, this form of diabetes can be initially controlled through dietary restrictions alone. When this becomes insufficient, oral hypoglycaemic drugs, which decrease the blood sugar level directly are prescribed. At some later stage, due either to diminishing control or increasing side effects, these drugs are abandoned and the patient is put on daily injections of insulin, which will almost certainly be needed for life. However, with a system of regenerative yogic practices, it is often possible to cure this form of diabetes.

The dangers of diabetes

Because insulin is required to push sugar from the bloodstream into body cells, insulin deficiency causes high blood sugar but low intracellular sugar. Though sugar is freely circulating in the blood, it is useless because it is not being put to use by the body’s cells. Therefore, the cells may actually be starving. It is case of “Water, water, everywhere, but not a drop to drink!”. The muscle cells which form the walls of the blood vessels are particularly affected by sugar starvation, leading to a whole range of degenerative vascular changes, including heart disease, arteriosclerosis, hypertension and kidney failure. Secondary effects of poor circulation, which are frequently seen in poorly controlled diabetes, include skin infections, gangrene, retinal destruction leading to blindness, loss of sensory nerve functions in the extremities, and impotence.

A blood sugar level which drops below normal, hypoglycaemia, poses a further dangerous problem for the diabetic. This can occur for a variety of reasons, such as excess insulin injection, and is probably the most dangerous situation the diabetic faces. Because the brain is totally dependent on a constant supply of glucose, brain cells immediately begin to die of starvation when this supply is cut off. Unconsciousness (diabetic coma) and even death, will result unless sugar is rapidly replaced. Furthermore, when blood sugar is unavailable, the body releases fats from the storage tissues as a source of fuel. In the burning this fat to produce energy, a state of high acidity (metabolic acidosis) results, which severely disturbs the delicate acid/base balance of the body. This is another frequent cause of death in uncontrolled diabetes.

The role of insulin

Before the advent of insulin replacement therapy, the diagnosis of diabetes was equivalent to a death sentence; its victims rapidly wasted away and did from starvation. They drowned in a sea of sugar. Insulin has certainly saved or prolonged many lives in the past fifty years. However, in the intervening decades it has been recognized that insulin therapy has certain drawbacks, as well as the inconvenience of lifelong dependence on daily injections. In recent years, yogic science has been found to offer an effective alternative treatment in controlling diabetes, especially before complications set in.

Holistic Management of diabetes

The first important principle is nutrition. Many diabetics are overweight. This often causes the body’s tissues to become resistant to the effects of naturally secreted insulin. Evidence shows that a diet high in protein and low in carbohydrates assists in increasing muscle bulk (which increases insulin sensitivity) and thus helping to diminish the fat mass. These changes alone can eliminate diabetes in some sufferers. In addiction, a number of nutrients assist in improving the process of sugar metabolism and prevention of damage to the eyes, the nervous system, the kidneys, and the cardiovascular system, which are inevitable in any diabetic patient. These include vitamin C, lipoic acid, magnesium, zinc, chromium picolinate, vitamin E, B complex and selenium.

The Yogic Alternative

When medical science claims diabetes is incurable, many studies have proven that it responds very well to yogic management. In clinical trials, newly diagnosed diabetics have reduced blood sugar to normal levels and insulin dependent diabetics have been able to either discontinue insulin usage completely or have been able to considerably reduce their insulin consumption. The newly diagnosed diabetic has excellent prospects of completely controlling and correcting his condition if he adopts yogic practices and lifestyle under guidance.

Yoga does not accept that a lifestyle based on excessive consumption of rich food, obesity and lack of exercise is a natural or desirable state. To simply prescribe insulin or other drugs to counteract the effects of an unhealthy lifestyle is a disease promoting rather than a health promoting practice. The yogic treatment of diabetes is directed at the underlying causes of the disease as well as to its symptoms. It is based on the internal readjustment of the whole organism through stimulation of the body’s own regenerative processes.

The yoga practices are thought to act in two distinct ways to overcome diabetes. Firstly it seems that the cells of the Islets of Langerhans, the secretory portions of the pancreas which have been prematurely exhausted due to oversecretion of insulin, are rejuvenated. This would mean that insulin production is stimulated and that its release is better timed so as to be appropriate to the level of pranic energy in the mid-digestive tract are restored.

Secondly, yoga seems to bring about a more general resensitization of muscle and fat tissues to the body’s own(endogenous) insulin. This is achieved specifically by the anti-rheumatic series of pawanmuktasana, which removes blockage of energy in the peripheral muscles and tissues, and by the anti-gastric series of pawanmuktasana part 1, which selectively activates and mobilizes the body’s fatty adipose tissue stores. Surya namaskara is a powerful pranic generator which also helps to restore a balanced metabolism.

Rejuvenating the pancreas

Rejuvenation of sluggish pancreatic secretion patterns in the diabetic occurs gradually by the performance of specific asanas, pranayamas, shatkarmas and bandhas, including uddiyana, and nauli. These probably act by increasing the diminished flow of blood to exhausted and atrophied glandular segments of the pancreas.

Performance of the hatha yoga shatkarmas of laghoo shankhaprakshalana and kunjak kriya on a daily basis greatly aids the process of pancreatic restorataion by removing toxic wastes from the whole gastrointestinal tract, and by cleaning and irrigating associated ducts and glands.

Provision of physiological rest is the greatest of all medicines in recuperation from diseases of depletion and exhaustion in any bodily system, the pancreas is no exception and restriction of dietary starch and sugars enables the gland to rest and recuperate from past abuse. Restoration of normal insulin levels in the Islets of langerhans gradually occurs. This is aided by gradual withdrawl of external insulin injections incases where the body has become accustomed the regenerating Islets of Lagherhans to produce insulin is halted by adoption of correct diet, regular meal times, no snacks and not overeating.

Yogic Management of Diabetes

Yogic management of diabetes is demanding and it is best undertaken while the patient is fully resident in a properly equipped yoga ashram. At least one month should be allowed for the initial period of training and treatment,so that the new attitudes and practices can be thoroughly integrated into the patient`s lifestyle.

It is important that diabetics undertake yogic therapy n conjunction with the qualified medical supervision. Laboratory facilities should be available , so that in therapy can be objectively measured by serial assessment of blood and urinary sugar levels. This is especially important in the period of training when blood sugar levels begin to drop.

The gradual withdrawl of daily insulin can be dangerous procedure, and in our opinion should not be attempted lightly, as the risks of precipitating the patient into keto-acidosis and hypoglycaemic coma are considerable. However, with the proper medical collaboration this objective can be safely achieved.

Simplified one months yoga programs

The yoga sadhana and progress will vary for each individual . This program should not be considered absolute for all diabetics, but should serve as a general guideline from which programs can be devised according to individuals needs and capacities. Here is a general program of practices for diabetes management, modifiable according to individual needs.

First week

1. Asana:Pawanmuktasana parts 1 and 2 , Vajrasana
2. Pranayama: Bhramari and nadi sodhana stage 1.
3. Shatkarma: Neti
4. Relaxation: Abdominal breathing in shavasana.

Second week

1. Asana: As for the first week plus shakti bandha series.
2. Pranayama: Nadi sodhana stage 2;bhastrika (20 breaths).
3. Shatkarma:Kunjal and neti
4. Relaxation: Yoga Nidra.
5. Meditation: Ajapa japa stage 1

Third week

1. Surya Namaskara: Practice according to capacity.
2. Asana: Vajrasana series.
3. Shatkarma:Nadi Sodhana stage 3 with jalandhara and moola bandhas. Bhastrika (30 breathe), with antar kumbhaka and jalandhara bandha. Sheetali and sheetkari
4. Shatkarma: Full Shankhaprakshalana once. Laghoo shankhaprakshalana each subsequent day. Kunjal and neti.
5. Relaxation:Yoga nidra(full one hour practice).
6. Meditation:Ajapa japa stage 2.

Fourth week

1. Surya Namaskara: Up to 12 rounds.
2. Asana:Practice sarvangasana, halasana, matsyasana,paschimmotanasana , ardha matsyendrasana, mayurasana, bhujangasana, gomukhasana.
3. Pranayama: Nadi sodhana stage 4 with maha bandha. Bhastrika with antar and bahir kumbhaka and maha bandha. Sheetali and Sheetkari.
4. Shatkarma: Lagoo Shankhaprakshalana, kunjal and neti daily.
5. Relaxation:Yoga nidra and prana vidya.
6. Meditation: Ajapa japa stage 3.

Further recommendation

• Diet- A low carbohydrate , sugar free , natural vegetarian diet should be adopted from the outset of therapy. Avoid rice, potatoes and all sugar products. Minimal spices, oils, and dairy products. Eat wholemeal chapattis,leafy and watery vegetables, lightly boiled or steamed, salads andn fruits.
• Exercise- Daily walking is recommended.
• Insulin- Withdrawl should begin in a stepwise manner at some stage in the  first two weeks when laboratory results show that yoga is effectively lowering blood sugar levels. Continue reduction under medical supervision according to serial tests.
• Drugs- Oral drugs should be reduced and then stopped once therapy commences.
• Time: Yoga program and dietary restrictions should continue for at least  six months, and longer to prevent recurrence.

Bhramari Pranayama also known as the Humming Bee breathing technique is a calming breathe practice derived from the Sanskrit word “Bhramar” which means Bumble Bee. Bhramari is terribly effective breathing exercise for meditation. It is the action of making a light humming sound in a comfortable seated position. Bhramari Pranayama helps to release your mind of agitation, frustration, anxiety, and anger. The humming sound vibrations have a natural calming effect. The activity of this respiratory exercise helps to bring a chilling impact on your mind rapidly. It is a simple technique that can be done anywhere at work or home, it is an instant option to de-stress yourself.

In Bhramari Pranayama the exhalation sound resembles the humming sound of the bee so, called Bhramari Pranayama. While practicing Bhramari breath you have to close your eyes, block your ears and make a humming sound. This can help to block out external distractions.

How To Perform Bhramari Breathing

Technique

• Sit in a comfortable meditation asana, preferably padmasana or Siddha/siddha yoni asana with the hands resting on the knees in jnana or chin mudra.
• Close your eyes and relax the whole body
• The lips should remain gently closed with the teeth slightly separated throughout the practice. This allows the sound vibration to be heard and felt more distinctly.
• Raise the arms sideways and bend the elbows, bringing the hands to the ears. Use the index or middle fingers to plug the ears or the flaps of the ears may be pressed without inserting the fingers.
• Bring awareness to the center of the head, where the Ajna chakra is located, and keep the body absolutely still.
• Inhale through the nose.
• Exhale slowly and in a controlled manner while making a deep, steady humming sound like that of the black bee.
• The humming sound is smooth, even, and continuous for the duration of the exhalation. The sound should be soft and mellow, making the front of the skull reverberate.
• At the end of exhalation, the hands can be kept steady or returned to the knee and then raised again for the next round. The inhalation and exhalation should be smooth and controlled. This is one round.

While practicing Bhramari breathing, you can feel the vibration of humming in your face. You may notice a vibration sensation in your cheek, bones, teeth, or maybe even on the surface of your skin. Practice balancing the effort while producing humming so that is strong enough to feel the vibration but gentle enough to feel relaxed.

Benefits of Bhramari Pranayama

1. It is the instant way to release your stress, anger,, and anxiety.
2. Pranayama helps to reduce blood pressure, which relieves hypertension.
3. Calms your mind before entering into meditation.
4. Builds confidence
5. It strengthens your concentration and memory power.
6. It soothes the nerve.

Precautions

1. Make sure that you are not putting your finger inside the ear but on the cartilage.
2. Don`t press the cartilage too hard. Just place your thumb gently on it.
3. Be sure to keep your mouth closed, and gently press your lips while making a humming sound.
4. Do not put pressure on your face.
5. You can also do Bhramari pranayama with your fingers in Shanmukhi mudra.
6. Do not exceed the recommendations repetitions of 3-4 times.

Shanmukhi Mudra

Please make sure to wash your hands with soap and water before and after touching your face.

Shanmukhi Mudra is a hand position that represents closing the six gates of perception. In this hand position the eyes, nose, mouth, and ears are symbolically closed. To use Shanmukhi Mudra in Bhramari Pranayama, Close your eyes and place your index fingers over your closed eyelids. Use your thumb to block your ears, your middle fingers on either side of your nose, your ring fingers just above your closed lips, and your pinky fingers just below your lips. Do not block your nose or hold your breath if you use Shanmukhi Mudra. Make sure your fingers are in the right position in a comfortable position so that you can continuously breathe in and out through your nose.

Obesity means excessive body weight. This imposes unnecessary strain on the body`s various physiological systems, especially the heart, circulatory , respiratory and eliminative systems, and predisposes the person to the development of many serious metabolic diseases, including diabetes, hypertension, heart diseases  and arthritis. In addition it leads to lowered vitality, mental dullness and depression.

The most common cause of obesity is overeating, pure and simple. The problem is not only too much food, but also that the wrong type of food is taken. A diet composed of excessive oil, spices, starches, sugars, and refined products leads to excess weight, while a diet based on natural grains, fruits, and vegetables leads one automatically towards correct body weight and optimal health.

Obesity typically occurs in two types ofo people. The first type is the competitive, passionate, acquisitive person who eats too much too quickly, using food as a channel to release pent-up mental energy, unfulfilled ambitions and desires. Here there is an excess of rajo guna, the activating principle in the personality. The second type is the household person who overeats out of boredom. Here there is an exceses of tamo guna, the principle of inertia. Where lethargy and dullness predominate. As people  put on weight, they tend to become even less happy with themselves and their appearance, and thus eat still more. In general we can say that overeating is due to frustration, where unfulfilled creative energy becomes wrongly channeled into excessive desire for food.

All obese people suffer form glandular deficiency in that their endocrine gland cease to function correctly, leading to mental, emotional, and hormonal imbalance. A small number of obese people, however,suffer from a primary glandular disturbance or imbalance, usually of  the thyroid, adrenal, or reproductive glands.

Treatment of obesity

Almost all people with obesity will return to a normal body weight and an inspired life if a daily program is followed and determination. The problem is that the obese individual needs inspiration and willpower. He or she needs to lift themselves out of a rut of habits and patterns based wrongly in food, and redirect their energies into more healthy, creative outlets. Yoga practice provides an excellent means for achieving this  goal.

The tense rajasic overeater benefits especially from yoga nidra. He or  she habitually sits to eat with a tense, preoccupied mind,takes an enormous meal wolshify without really relaxing, tasting and enjoying it at all. They should learn to relax for ten minutes in shavasana before each meal,dropping the mental preoccupations and relaxing the digestive and other bodily organs. In addition, an object of awareness while eating helps enormously. For example, one may follow a formula of filling the stomach one half with food, one quarter with water and one quarter empty, or one may fill the mind with the idea that with every piece of food placed into the mouth, one is feeding Agni, the diety of fire.”I am feeding Agni”. “This is the mouth of Agni”. This transforms eating into a form of medication and awareness, which automatically ensures a reduction in the amount of food consumed.

On the other hand the bored, tamasic overeater should be initiated into karma yoga, some mode of self-expression which will get him or  her out of  her kitchen, out of the house away from the constant temptation of food and into some more stimulating and useful activity. As other interests awaken, the obsession with food will fall away.

Holistic management of Obesity

Yoga program

1. Asana: These are essential to remove blockages, liberate prana, revitalize the mind and activate the endocrine glands. Obese people  should be encouraged to practice to their limit, but never to exhaustion. Let them practice with enjoyment, relaxation,and awareness, and their problems will fall away. It is not necessary to try to sweat off excess ppounds. This  is not the  way to lose  weight. The obese person has poor stamina and willpower and will soon drop out of such a demanding and exhausting regime. Permanent loss of weight demands a total overhaul of the pranic energy structure of the body and mind.

Yogic Asanas For Obesity

1. Chaturangadandasana – Plank pose
2. Virabhadrasana – Warrior pose
3. Trikonasana – Triangle pose
4. Adho Mukha Svanasana – Downward Dog pose
5. Sarvangasana – Shoulder stand
6. Sethu Bandha Sarvangasana – Bridge pose
7. Parivrtta Utkatasana – Twisted Chair pose
8. Dhanurasana – Bow pose
9. Surya Namaskara – Sun Salutation

Asanas build up vitality slowly but surely. They rebalance the nervous and endocrine pathways gradually and effortlessly. In Yoga the slimming and rebalancing processs occurs on an altogether different level from the gymnastics program aimed at sweating off a few kilograms, at best a temporary measure. Weight will surely reaccumulate quickly unless the psychic and pranic energies are rebalanced and glandular mechanisms readjusted. Best practices are pawanmuktasana and the shakti bandha series, followed bu Surya Namaskara. Major asanas, especially useful in balancing the endocrine glands and spinal nerves, can be adopted after some months of daily practices of these simple ones.

1. Pranayama: Bhramari and nadi Sodhana are especially useful in awakening diminished vitality. Excessive pranayama, which stimulates appetite, should be avoided. Mild bhastrika helps speed up the metabolism and reduce fat.
2. Shatkarma: Kunjal and neti should be practiced daily, and poorna shankhaprakshalana should be practiced once guidance in an ashram. Laghoo shankhaprakshalana should continue once or twice weekly. These practices will relieve a clogged up and devitalized digestive system, overtaxed bowels, depleted liver and pancreas. As a result, long forgetten mental and physical lightness, increased vital energy and clarity of mind are experienced.
3. Relaxation: Yoga Nidra is essential each day. A negative sankalpa(resolve) should not be adopted , as this is suppressive and may lead to overeating on the rebound. A positive resolve, in a form such as”My vitality is increasing daily” or “My creative energy is being liberated from food more and more each day” is a powerful means of overhauling a faulty, uninspired lifestyle.
4. Diet: Fasting is not recommended for obese people as it is extremely difficult to maintain a proper fasting programs, free from the inevitable rebound be made wholesome with simple food, regular meal times and no snacks in between. Sugar , sweets, oils, spices, milk and milk products, rich and refined foods which overtax the liver,digestion and heart, should be vastly reduced, in flavor of whole grains, fruits and green vegetables.

      Obesity Education

The community needs to be educated on the importance of eating for hunger and physical need rather than for taste. The fashionable belief that a fat baby is a healthy one should be discarded, as this penalizes the child, leading to a weight problem in adolescence and later life. A child who lives on a house where frustration and creative energy are wrongly channeled into overeating develops into overeating develops a similar samskara and carries it into later life.

Diversion of  the creative impulse and energies into eating leads to physical , mental and emotional heaviness and dullness. People with creative genius are very active and seldom obese. They are usually consumed with their work, often forgetting to eat in the process. Daily practice of yoga under guidance goes a long way towards rectifying wrong eating habits and towards the proper expression of instincts and desires in creative, inspiring, healthy ways.

 What is Buti Yoga?

It can be explained as a new type of yoga with a hottest craze among women that combines traditional yoga poses with  jump training (plyometrics) , tribal dancing , and burst of cardio-vascular movements .

It`s a classroom full of high-energy individuals with high intensity workouts and loud music. Buti yoga is far different than traditional yoga but focuses in the deep awareness of the mind and body`s connection. Buti is a practice of going within to discover your power potential.

The Buti Yoga system is marketed specifically to women as a female empowerment workout. This workout uplift , motivate and allow women to set aside ego and embrace their own beauty and build confidence.

Physical Benefits of Buti Yoga

The physical benefits differs from the traditional form of yoga because of the amount of movement and stress added to your body. It utilizes the method of Spiral Sturcture Technique(SST), which forms the basis for Buti yoga`s dynamic flow sequence. Spinal movements mean that it`s strengthening all parts of  the abdominal muscle groups, from the inner to top, top to bottom. SST uses spinal movements to tone of the core , rather than the linear movements found in many yoga practices. This spiral movements are thought to be more appropriate for a woman`s body .

The amount of sweat is considerable in comparison to traditional yoga  classroom. During one class, one can burn 800-1000 calories.

How is Buti Yoga Unique ?

As Buti Yoga creates the link between traditional and modern yoga practices while adding unique dance moves to keep the audience active and more interested. Also , the major movements you`ll do in Buti are designed to activate all of the abdominal muscle groups utilizing spiral structure technique (SST) . It not only prioritize on transforming the body from the outside ,but helps to unify and balance body, mind, and soul. Buti yoga intends to tone the core and energize  the divine feminine energy inside.

Through Buti yoga , the Divine feminine energy also called shakti that lies dormant at the spine gets released through exercises such as hip rotations, or powerful yoga movements, to sculpt and  mold the body from the outside, incorporating the strong feminine power from within.

Who Created Buti Yoga?

Founded by Celebrity trainer Bizzie Gold. Created in 2010, Gold  said Buti yoga was her way of using movement to heal her body. She is known to have coached and worked with the celebrities to shape and make their  bodies for Hollywood.Gold infuses all of her teaching and advisory services with the core belief that we should build the world they want to live in- not just complain about it. Her empire has grown to include more  than 1000 instructors and over 15 countries worldwide. Generally marketed towards women as a tool of empowerment.

Buti came from the an Indian Marathi word that means “the cure to something hidden or kept secret.”

Buti yoga is a Shakti Awakning yoga practice that fuses power yoga , tribal dance and plyometrics into a high-intensity workout. It is empowering a growing tribe of women around the world. It created a deeper connection between the body, mind and soul.

Bizzie wanted to create a yoga that tones and sculpts the entire body while facilitating complete inner  transformation ,encouraging the power , confidence  and the knowledge to know we can help ourselves.

• 

What are the spiritual and emotional benefits of Buti Yoga

The Buti yoga focuses on removing the  blockage in our chakras , especially in first and second chakra which is responsible to activate our sexuality, power, and confidence. We all are born with these qualities. The result of this blockage usually leads to tighten hips and closed minds.

The movement in Buti Yoga helps to open and align these chakras by cultivating a new awareness of our mind and body`s connection and defining our views on ourselves and considering  our potential and limits.

Is Buti Yoga only for women?

Buti Yoga is for both men and women, and it is designed to be an engaging, fast-paced workout that finds comfort in their sexuality. A lot of  women are attracted towards the practice, but  plenty of men have too. It is the practice of developing self love and confidence. The exercises aim to spiral the body, working into the core and stabilizing the muscles.

This can also be popular choice for women after childbirth, as the core stabilizing exercises can help women with diastatis recti-the  abdominal separation women often experience during pregnancy.

What to expect during a Buti Yoga?          

You can expect to have a best time in your life. You will feel far better physically, emotionally and mentally than when you came in.

The buti yoga welcome individuals from the different backgrounds of yoga as well as all ages. Here , we can see the individual just be starting yoga in their sixties or a teacher in their thirties and still in the classroom. That`s the beauty of the classroom.

This practice is quite challenging as intentional shaking, tribal dancing and cardio-intense practice are done. It feels like  the dance class , with a couple  of  traditional yoga poses chuckled along the way but it meets individual at the level they are. Whether you are just a beginner or a advanced  yogi , you can just attend a class and feel out of place. Partly because you don`t need to have a lot of yoga experience to prepare for this course.

You can expect music and most of women wearing shorts and sports bra. This clothing practice is intentional within the classroom as there is a mirror that helps patrons visually see abdominal muscles to know when they are fully activated and when they`re not.

Of course, if you don`t feel comfortable wearing these clothes , you can wear whatever makes you comfortable. It`s a practice to devlelop yout self-love and self acceptance .

The class`s energy is high;you can expect shouting from the instructor, who will make patrons feels motivated with hoots to maintain engagement. Class runs about 60-90 minutes.

What are some moves of Buti Yoga?

When entering in the Buti Yoga class , expect more than the traditional yoga moves. Consider the most fast paced dance moves, with the jumping movements that will cause to produce good amount of sweat making you feel more awakened , relaxed refreshed and revitalized.

1. Climber: It works in the abdominal muscles, strengthen the arms , back and legs.To start this move, first be in plank position. Inhale to engage the core, and to drop the hips down. Exhale and slowly raise your hips , round the back towards the ceiling, keep head lifted, pull the left knee towards your chest, and then return – alternative side.
2. Slide exercises: This mainly focuses on the legs, shoulders, abdominal muscles, and rear. Squat with feet together with a slight forward bend, keep palms together in front of the chest. Move right leg out towards the side, with toes touching the ground. Staying in the squat, extend the left arm diagonally overhead, while allowing the right arm to fall to the side- Alternative sides.
3. Straddle Exercises- This exercises Stimulates abs, obliques and back while strengthing shoulders, arms and hips. For this exercise, you have to stand on your feet wider than your shoulder level. Keep legs straight but not locked. Lean backward and engage the upper half of the abs by tcking inward. Extend both arms towards the sides at shoulder level and shift torso from the left to right . Repeat quickly side to side.

• Break it down: This exercises stimulates the abdominal muscles, back and strengthens the butt and legs. To start, start with aparting feet at shoulder length apart, bending over, keeping the legs straight. Engage and move feet to the left and bend  both knees. Drop right knees towards the centre but keep lifted. With palms remaining on the floor, hop legs back.

• Butt workout:This exercises strengthens abs , legs, butts, or hips. Sqaut with feet slightly apart, toes pointed outwards, resting hands on the top of your thighs. Inhale, squeeze the abdominal muscles and push to pelvis forward. Then exhale, engaging the lower back muscles, and  pushing the tailbone backward. Continue moving quickly between two positions.

Is Buti Yoga worth a  try ?

It is obvious that , it is a different approach to yoga than the traditional yoga and to answer that question depends on what the individual looks for when attending. For variety ,and something fast paced , Buti yoga will deliver. As with any class , there is handful of pros and cons that depend on what someone is  hoping to take away.

However, Observing the praises, it seems like it`s worthy of giving it a shot. Not only on the physical aspect , it focuses on the emotional elements and insight alone.

The community that surrounds Buti yoga cultivate the idea of inclusively, self awareness, and promoting self- love. Surrounding people with like – minded viewpoints and perspectives that wish to build others up , support and encourage growth, we think it is always a positive environment that promotes the positivity. That is still something to try.

Daily we go through a lot of task and activities that totally makes us stressed and fatigued. Our bodies and mind become tired and we lose a lot of energy. Our whole body becomes tired and we always look for ways of relaxation. Since our daily life has become a lot of influence by these modern lifestyles of working like machines which have made us totally tired from the body to mind. We need these relaxation yogic asanas to energize our vital energies and feel the relaxation from the whole body to mind. So here are Yoga Postures for Relaxation

1. Shavasana ( Corpse Pose )
2. Makarasana ( Crocodile Pose )
3. Balasana ( Child Pose )
4. Bhujangasana ( Cobra Pose )
5. Supta Matsyendrasana (Reclining Fish Pose)

1. Shavasana ( Corpse Pose ) :

  Shavasana, ‘Shav’ – Corpse/dead body; Asana – Pose; Corpse Pose, or is an asana in hatha yoga and modern yoga as exercise, often used for relaxation at the end of a session. It is the usual pose for the practice of Yoga Nidra meditation as well. shavasana is the Sanskrit name for an important restorative asana. It is a key component of asana practice in almost every yoga tradition and is most commonly used at the end of a sequence as a means of relaxation and integration. This pose gets its name from the recumbent posture of a dead body. It is a position of rest and relaxation, and is usually practiced towards the end of a yoga session – a session that typically begins with activity and ends in rest; a space or pause when deep healing can take place.

Shavasana is believed to stimulate the Muladhara (root) chakra since the entire length of the body is connected with the earth. Energizing this chakra through shavasana is deeply grounding, and cultivates the inner stillness and stability necessary for personal growth. While giving a class the teacher can also chant a mantra and ask the students to focus on the sound and the vibrations it produces in the body, this is particularly helpful for beginner students who find it difficult to calm the mind. Shavasana is particularly useful for a full-body reset. If you are able to enter into 5 minutes of proper Shavasana, you can remove the fatigue and stress from the body,  get back up energized ready to carry on.

 2. Makarasana ( Crocodile Pose ) :

Makaraasana (मकरासन, “makara posture”) is a Sanskrit word referring to a type of posture (Aasana) used in Yoga. The name comes from the Sanskrit मकर makara meaning “crocodile” and आसन  Aasana meaning “posture” or “seat”. Makaraasana is described in the 17th-century Gheraṇḍa Saṁhitā (Chapter 2, Verse 40). Makaraasana (मकरासन) is one of the thirty-two Aasanas (postures) taught in the second chapter of the Gheraṇḍasaṃhitaa: “Lie prone, the chest touching the ground and the two legs stretched out. Hold the head with the two arms. This is Makaraasana that increases the heat of the body”.

Makaraasana is a very useful and effective Aasana that is for all levels of practitioners. After and before traveling, walking, working, and also driving for a long time, it prepares and gives instant relief. It is affordable for all. It is bed exercise. It is the best pose for low back pain and cervical spondylitis as well. This pose is best for relaxing after doing other Asana.

 3. Balasana ( Child Pose ) :

Balasana is an easy yoga asana that can even be performed by beginners. In Sanskrit, Bala means child and asana refers to one’s posture. Thus, this pose is also called Child Pose. It is a ‘counter’ asana for many asanas and is performed preceding and following Sirsasana as it is a resting pose. This is often the first pose taught to beginners. It is easy to follow and highly beneficial. If perfectly performed, the body faces the floor in the fetal position (thus the name). It is also called Garbhasana and Shashankasana. The key to yoga is regulated breathing. If you get that part right, the rest just flows. T. Krishnamacharya, in his paper ‘Salutation to the Teacher and the Eternal One,’ says, “One important thing to be constantly kept in mind when doing asanas is the regulation of the breath. It should be slow, thin, long, and steady: breathing through both nostrils with a rubbing sensation at the throat and through the esophagus, inhaling when coming to the straight posture, and exhaling when bending the body.”This is one of the relaxations poses that totally relaxes your body.

4. Bhujangasana ( Cobra Pose )

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

Benefits

Strengthens the back and legs

Stretches the front of the body, opening the chest and shoulders

Energizes and mobilizes the spine.

5. Supta Matsyendrasana (Reclining Fish Pose)

Supine Spinal Twist — Supta Matsyendrasana (Soop-tah-MOTS-yen-drAA-SUN-aa) — is a restorative spinal twist, that lengthens and strengthens the spine while detoxifying the internal organs. Supta Matsyendrasana is a gentle posture that stretches the spine, shoulder, back, thighs, and neck and stimulates internal detoxifying processes, all while the body rests. Regular practice of Supta Natarajasana can relieve lower back pain and tight shoulders. The pose gets its name from the Sanskrit words, Supta, meaning supine or reclined, Matsya, meaning fish, indra, meaning ruler, and asana, meaning pose.

Benefits

• Stretches the spine and quadriceps
• Massages the back and hips
• Lengthens, strengthens, and realigns the spine
• Encourages fresh blood flow to the internal organs
• Improves digestion
• Provides deep relaxation

During 200-hour yoga teacher training in Nepal, 300 Hour Yoga Teacher Training in Nepal, and 500 Hour Yoga Teacher Training in Nepal, we highly focus on yoga asanas for various situations like relaxation, etc. We teach which asanas are good for this situation and what is good for another situation. We teach the teachers standing, sitting, supine and prone asanas and also balancing asanas where we separate the asanas on basis of people’s wants and demands. So the students during the yoga teacher training course at Himalayan yoga Academy will be able to demonstrate these super relaxation asanas with proper management of the alignment.

Cervical spondylitis is the name given to long term stiffening and degeneration affecting the spinal column in the neck. It is characterized by pain and muscular spasm in the back of neck and shoulders. Tension headache is also commonly associated. The pain may radiate into the shoulders, arms, and forearms and be accompanied by sensations of pins and needles or tingling in the same general area. Movement of the neck is restricted, and muscular weakness and even wasting of muscles in the arms, giddiness and ringing in the ears are not uncommon.

In some cases of spondylitis, signs of vertebral degeneration in the neck can be readily seen on X-rays, However, paradoxically, an X-ray of the neck of many suffers appears normal and healthy with little or none of the classical visible signs of degeneration. Visible degeneration includes narrowing of the intervertebral disc space so that the area appears worn away and new dense bony projections, called osteophytes, are seen, the foramina or bony tunnels through which the blood vessels run become narrowed. These blood vessels supply not only the spinal cord, but also the rear portion of the brain including the cerebellum and medulla.

Bony constriction of these vertebral arteries will cause decreased blood flow to the brain and faintness and giddiness will result. Similarly, bony overgrowth may impinge on the delicate cervical nerve roots emerging on the either side of the vertebral column  in the neck. Aches and pain in the back and arms will result.

The Cause of Cervical Spondylitis

Osteoarchritis of the vertebral bones of the neck may be precipitated by a previous injury. The neck is the most delicate part of the spinal column and is also one of the most vulnerable. Even a jerk due to a moving vehicle stopping suddenly can cause an such a injury in the neck.

Damage can also occur as a gradual degenerative process, due to wear and tear of the joints, bones, muscles ad ligaments of the neck. Hence it is more common after middle-age and especially in the middle-aged sedentary workers who sit with their heads held rigidly forward the whole day.

Medical Management

Modern medicine mainly offers physiotherapy as a remedy for this malady, in addiction to anti-inflammatory and analgesic (painrelieving) drugs. Intervertebral injections of corticosteroids into the painful areas often provide effective pain relief by damping down inflammation in the short-term, but many sufferers report that their overall state worsens after receiving a series of the injections, with the pain becoming ultimately worse.

Physiotherapy often provides effective temporary relief, but rarely cures the condition. It is administered in the form of short-wave diathermy, massage, cervical traction and the wearing of a cervical collar.

Yogic Management

Yogasana prove both palliative and curative in spondylitis, especially in early and newly diagnosed cases, where minimal changes are detected in X-rays. Asanas act by reducing muscular tension and spasm and also y correcting posture. In addiction, they restore pranic balance in the neck, leading to regeneration of damaged tissues and reversal of abnormal bone growth.

The following practice program is prescribed for sufferers of cervical spondylitis. It should be adopted slowly and carefully under skilled guidance, and then practised each morning.

1. Asana: pawanmuktasana part 1, especially poorna titali asana (full butterfly), skandha chakra (shoulder socket rotation) and greeva sanchalana ( neck movements). The neck rotation exercises should be performed carefully. Vajrasana, shashankasana, shashank bhujangasana, bhadrasana, shavasana, akarna dhanurasana, makarasana, marjari-asana and sarpasana can be performed.

Later on, as the range of pain free movement increases, the following asana can be gradually adopted: padmasana, matsyasana, yoga mudra, supta vajrasana, saral dhanurasana, and ardha matsyendrasana.

• Pranayama: Nadi shodhana stages 1 and 2.
• Meditation: Kaya sthairyam is most effective in spinal diseases and deformities. The head should be held erect but with the slightest tilt backward, the spine upright and shoulders relaxed. An experienced yoga teacher will demonstrate the position
• Relaxation: Yoga nindra in shavasana. A neck support in the form of a soft pillow may be necessary.
• Shatkarma: Neti Kriya daily
• Diet: as for arthritis
• Additional aid: a cervical collar is often helpful.

What are Kidney Stones ?

Kidney stones occur due to metabolic and dietary imbalances in the body ad reflect disturbances of the body`s fluid and acid balance. Under different conditions, various substances precipitate out of the urine and form sludge, sediment, gravel, or large stones. Sediments or even stones may pass in the urine, accompanied by severe pain and blood(hematuria).here we will learn some yogic kriyas for kidney stones

Types of kidney stones

There are three most common forms of kidney stones:

1) Oxalate stones are likely to occur with persistently concentrated urine and some people assume that a diet including too much oxalic acid-enriched foods is necessary for stone formation. Such foods are spinach, tomatoes, rhubarb, etc,But this is yet to be scientifically proven.

2) Calcium or Phosphate stones are large and staghorn shaped. They may form rapidly under excessively alkaline conditions, or where there is a disturbance of calcium metabolism. This could occur due to an imbalance of the parathyroid glands, excess of calcium food such as milk, or where calcium is being mobilized into the circulation from the bones of the skeleton.

3)Uric acid and urate stones may form due to acidic conditions, for example, where a diet too rich in protein sources such as meat, fish, and eggs is being consumed.

Kidney Pain

Ureteric colic is an excruciatingly severe form of pain that arises when a stone of relatively large diameter enters the narrow ureter and begins its passage down towards the bladder. This pain radiates from the loin into the groin and may occur in recurrent bouts of two or three hours, or a single bout may continue for twenty –four hours or more. It usually comes on acutely, causing the sufferer to draw up his knees and roll about in agony. It is frequently accompanied by vomiting, profuse sweating, and a great desire to pass urine (strangury), though only small amounts are passed. This is a clear sign that the urinary tract is obstructed.

The acute bout of agonizing renal colic may require a morphine injection for immediate relief and surgery may be indicated in chronic cases where the presence of one or more large stones in the pelvis or the kidney is detected.

Cause of Kidney Stones

A number of factors combine to lead to kidney stone formation. They usually occur in the presence of some metabolic disorder and when the urine remains persistently highly concentrated. An unsuitable diet containing excessive meat protein, acid-forming foods such as refined flour and sugar products, too much tea and coffee, chemically preserved and treated foods, and pungent and sour condiments and spices helps to precipitate stones. Unhealthy diet congests and overloads the liver, and what the liver cannot effectively detoxify and metabolize is passed on to the kidneys. There it may cause inflammation or gravel and stone formation. The kidneys pass as much as possible into the urine, which is usually foul-smelling and highly irritating to the urinary bladder.  The long-term effects of this may be inflammation, ulceration, and tumor formation in the bladder.

Other factors contributing to kidney stone formation may include excessive salt or reduced water intake, leading to a highly concentrated urine and obstruction to urinary outflow, and chronic tract infection, leading to stagnant urine. Lack of exercise, especially prolonged immobilization in a  recumbent position during convalescence or recovery from injury, is another precipitating cause.

Yogic Management of Kidney Stones

Kidney stones formation can be prevented and old stones and urinary sediments removed by adopting the following yogic management program and general recommendations. Those who have suffered a prior bout of mild or severe renal pain or have prevented recurrences of the condition. Large stones, however, may prove to be a difficult therapeutic problem and if yoga fails to bring relief, surgery may have to be considered.

1. Surya Namaskara: Up to six rounds.
2. Asana: Trikonasana, vajrasana, marjari-asana, vyaghrasana, supta vajrasana,ushtrasana,shashank bhujangasana,shalabasana, ardha matshyendrasana, naukasana, ardha padma paschimottanasana, ardha padma halasana, chakrasana, merudandasana, hamsasana, mayurasana, koormasana, dwi pada sirsana, tadasana, triyaka tadasana, kati chakrasana, udarakarshanasana.
3. Pranayama: Bhastrika with bandhas.
4. Mudra and bandha: Pashinee mudra and yoga mudra, moola bandha , Vajroli mudra, uddiyana bandha.
5. Shatkarma: Agnisar Kriya or Naulil is practiced daily. Shankhaprakshalana in an ashram environment. Laghoo shankhaprakshalana once a week.
6. Relaxation: Yoga Nidra and abdominal breathe awareness.
7. Meditation: Ajapa japa, nada yoga.
8. Diet: A fresh wholesome natural diet is recommended. Fruit, juices and lightly cooked succulent vegetables are recommended to alkalinize the urine. Avoid or reduce the intake of meat, eggs, fish, and milk products as they produce uric acid and waste in high concentrations. Avoid acid-forming foods and highly refined flour and sugar products such as cakes, sweets, biscuits, etc. Restrict the intake of tomatoes and spinach, which are high in oxalic acid. Decrease the intake of salt. Try to drink at least four litres of water per day, especially in the summer months . It is claimed that pears can dissolve kidney stones if up to a dozen are consumed per day.
9. Fasting: In conjunction with increased water intake fasting is highly recommended in order to flush , cleanse, and purify a sluggish urinary system.

Further Recommendation

• A short walk each day is recommended, particularly after the evening meal.
• Try to get some outdoor exercise at least once or twice a week.
• Parsley tea is said to be very beneficial. Take a small glassful every three hours.

Yoga can be defined as a group of disciplines including mental, physical, and spiritual exercises. Yoga is a mind and body practice. Various styles of Yoga combine physical postures, breathing techniques, and meditation or relaxation. Yoga is an ancient practice that may have originated in India. Yoga is now a popular form of exercise around the world. Our exposure to new ideas has altered the way we practice yoga. There are several options to consider for your Yogic style with the incorporation of new inventions and the adoption of a new contemporary style.

Whether you`re interested in spiritual or mental yoga whose goal is therapeutic healing or physical yoga that has endurance strength and flexibility. The list will give you the inside scoop on which style you fit the most.

1. Kundalini Yoga

Kundalini yoga is a form of yoga that involves chanting, singing, breathing exercises, and repetitive poses. It is about connecting our individual spiritual energy. Its purpose is to activate your kundalini energy or shakti which helps us to gain a better awareness of ourselves. Kundalini yoga is the Yoga of awareness. It is a dynamic, powerful practice that is designed to give you an experience of your soul This is the spiritual energy that is said to be located in the base of your spine. This yoga focuses on using the energy which is stored in the base of the spine, drawing it up through the seven chakras. It brings balance to the body, mind, and soul. With regular practice, this form of yoga`s aim is to lead us to spiritual enlightenment and finally your kundalini energy is awakened.

What to expect in Kundalini Yoga:

• Chanting
• Breathing exercises
• Sequence of postures
• Mudras and Meditations

2. Hatha Yoga

Hatha means the yoga to bring balance between the sun and the moon in you, or the Pingala and Ida in You. Hatha yoga is often compared to the Vinyasa classes as they share similar asanas and pair them with specific breathing techniques. Hatha Yoga is a general term for any type of Yoga that teaches Physical Poses. It combines all the other types of modern Yoga and is a basic and classical approach to posture and breathing routines. It lengthens the muscles and refreshes the mind. The class is generally encouraged to move at a slower pace to ensure the proper execution of each pose.

What to expect in Hatha Yoga:

• Breathing work
• Sun Salutation
• Meditation exercises
• Yoga poses like series of twisting movements, bending or folding

3. Vinyasa Yoga

Vinyasa, also called “flow” because of the smooth way that the pose run together that means all the movements in Vinyasa class are coordinated with your breathing, and there is no break in between the poses. It often allows the time in-between poses to rest and may vary in speed depending upon the instructor`s preference. Vinyasa is very versatile but one thing that remains constant is its ability to fluidly move and transition.

• Sun salutations
• Steady flow with synchronized breathing

4. Ashtanga Yoga

Ashtanga Yoga is a dynamic, flowing style that purifies the body and mind combining strength, flexibility, and stamina for a complete practice. It involves synchronizing breath with progressive and continuous postures, which provide internal heat while detoxifying the body. It is a rapidly moving discipline that flows from one move to the next with an inhale and exhale. The sequence is fast-paced and physically demanding. It is also called the eight limbs of yoga.

What to expect in Ashtanga Yoga:

• Sun salutations( A and B)
• Repeated postures
• Fast pace
• Sweating
• Dynamic Vinyasa Flow

5. Yin Yoga

Yin Yoga is a slow-paced style of yoga that turn inwardly and targets the deepest tissues of the body, our connective tissues, ligaments, joints, and bones. It`s slower and more meditative, giving you space to turn inward and tune into both the mind and physical sensations of your body. You can expect this type of yoga to hold poses for a longer period of time which helps you strengthen and lengthen muscles and tissues.

The practice of Yin yoga is based on ancient Chinese philosophies and Taoist principles which believe there are pathways of energy that run through our body. By stretching and deepening into poses, we’re opening up any blockages and releasing that energy to flow freely.

What to expect in Yin Yoga:

• Focused deep breathing
• Slower more meditative form of  Yoga
• Non-heated room
• Holding postures for a longer time
• Finding comfort in discomfort- focus on holding poses and turning inward

6. Iyengar Yoga

Iyengar yoga is a form of yoga that focuses on proper alignment and precise technique through slower movements and emphasis on quality over quantity. It focuses on finding the correct alignment in each pose with the help of a range of props, such as blocks, blankets, and straps, It combines asanas (poses), and pranayama (breath) to build strength, stamina, and flexibility. It enhances our ability to deepen our stretch through its specific technique by ensuring that our stability is first. It will help you to achieve mental, physical, and spiritual stability and strength. Iyengar yoga is a unique blend of both meditation and movement.

What to expect in Iyengar Yoga:

• Challenging Poses
• Breathing exercises
• Poses held for long durations
• Very technical in poses for alignment and stability
• Encouragement of props(to avoid injury risk) and achieve strength and balance

7. Bikram Yoga

Bikram yoga is a system of hot yoga characterized by a set series of postures and breathing exercises, performed in a room heated to a very high temperature which promotes detoxification and flexibility. Often the temperature is as high as 105 degrees with 40% humidity. It received its popularity in the 1970s in California. It includes standard series of 26 breathing exercises and asanas over a 90-minute class.

What to expect in Bikram Yoga:

• Heated rooms
• 90 minutes classroom
• Difficult breathing exercises
• Classes can be difficult for individuals completely new to yoga
• Difficult breathing
• Increases blood circulation and increases metabolism

8. Power Yoga

Power yoga is an energetic form of yoga that makes for the best yoga workout and the maximum health benefits.  If you are looking for a form of yoga that gets the heart pumping then Power yoga won`t disappoint. The objective of this sort of yoga is to make sure that cardio sits at its core meaning that this yoga will get you moving.

• High level of energy
• Designed for athletes- lots of movements
• Heated rooms
• Modified Ashtanga yoga practice

9. Restorative Yoga

Restorative yoga is a style of yoga that encourages physical, mental, and emotional relaxation. As the name suggests this form of yoga helps encourage healing and support for the body. It is a restful practice that is all about slowing down and opening your body through passive stretching. This is a relaxing method of yoga. A person spends a restorative yoga class in four or five simple poses that will calm and reset your entire body and mind to prepare you for deep relaxation. These poses will help its students activate the parasympathetic nervous system and by activation that help the PNS ‘ rest and digest.

What to expect in Restorative Yoga:

• Slow movements
• Lowering Blood pressure
• Releasing tension
• Increased feeling of awareness and relaxation
• Calm and controlled movements
• Use of props

10. Prenatal Yoga

Prenatal yoga is a form of gentle yoga designed for pregnant women to practice during all three trimesters. The mixture of stretching, controlled breathing and mental focus offers a variety of benefits to expectant mothers. It is also suitable for getting back into shape after birth, this style will keep muscles strong throughout the pregnancy, and then ensure that they return to normal afterward. This style prepares the expectant mom mentally for birth. It is a great way to relax and stay fit. Exercises include pelvic floor exercises, breathing asanas, and ways to increase flexibility.

What to expect in Prenatal Yoga:

• May reduce symptoms of nausea
• Can help ease some body aches, especially in the lower body
• Fun, slow-paced postures that enhance flexibility.

11. Aerial Yoga

If you are interested in aerobatics and gymnastics then aerial yoga may be a perfect fit for you. Aerial yoga combines the physical practice of yoga with elements of acrobatics through the use of a suspended hammock constructed out of the silk material that is often used in aerial performances. Many postures that students struggle with, like backbends, are easier with this type of yoga. It improves your overall strength, health, and well-being. Many of its postures come from the inspiration of dance, some pilates exercises, and of course aerobatic gymnastics.

What to expect in Aerial Yoga:

• Not suitable for pregnant women
• Great for the students who suffer from back pain that enables a deeper stretch not attainable on the yoga mat
• Many poses that are challenging on a yoga mat
• Students who don`t mind inverted yoga poses and asanas

12. Acro Yoga

Acro yoga is similar to aerial yoga but it doesn`t include hammocks or yoga swings. It includes many types of partners and groups acrobatics in which at least someone is lifted. There are three roles that participants will choose, either the base(The individual responsible for moving), The flyer( the person that is being moved), and the spotter ( the individual that helps to ensure that movements are going smoothly).

What to expect in Acro Yoga:

• Working collaboratively with a partner or group
• Play and fitness
• Exercise I communication

13. Anusara yoga

Anusara means “flowing with grace”, “going with the flow” and “following your heart”. Anusara emphasizes “ Universal Principles of Alignment” as the focal point of its practice which underlie all kinds of physical asanas. It encourages students to focus inward to balance their energy and enhance their connection to spirituality.

What to expect in Anusara Yoga:

• A flow that connects to breathing
• Fun- light-hearted classrooms
• Holding poses for a longer duration of time
• Vinyasa style poses

14. Sivananda Yoga

This philosophy maintains that proper breathing, relaxation, diet, exercise, and positive thinking work together to create a healthy yogic lifestyle. It is a complete healing system designed to help the body maintain a naturally healthy state. It focuses mainly on breathing, meditation and spirituality. This practice is ultimately about acknowledging the awareness of the self

What to expect in Sivananda Yoga:

• Deep focus on self-awareness
• Reduction of stress and increase in energy
• Classic Yoga postures

15. Jivamukti Yoga

Jivamukti is physical, spiritual, and ethical yoga that combines vigorous style with exercise. Anyone who wants to explore the more meditational and spiritual type of yoga will find this fulfilling. One of the main distinctions of Jivamukti Yoga is they encourage its participants to adhere to a vegan diet. This is because it is an element of their advocacy of Yama ahimsa or their exercise or commitment to non-violence.

What to expect in Jivamukti Yoga:

• Increased awareness of self and the divine
• A vigorous style of yoga
• Will increase flexibility, and strength and encourage balance
• Improves circulation and decreases stress

16. Yang Yoga

It is the type of yoga that focuses on engagement and warming of the body which helps muscles to build up strength and increases blood circulation. Yang Yoga is exactly the opposite of Yin Yoga. It includes dynamic and more active forms of yoga. This style of yoga has breathing exercises to complement the poses and enable the activation to release energy.

What to expect in yang Yoga:

• Enhanced stamina and improved energy
• Improved blood circulations
• Relaxed body and mind
• Steady flow with synchronized breathing

17. Tantra Yoga

Tantra is a type of yoga that weaves together many different techniques such as mantra, meditation, visualization, mudras, pranayama, and initiation to study the inner universe through our human body. This is a very ancient practice that combines an energy lock and an energy center so that you build strength, clarity, and happiness in everyday life. It connects the human body with the universe. When practiced consistently, Tantra Yoga can help you get in tune with who you are, achieve your goals, and when done with your partner, deepen your relationship.

What to expect from Tantra Yoga:

• To connect the spiritual with the physical realm
• Increased energy and improve the relationship
• Identify weaknesses and turn them into strengths
• Ability to overcome blockages and gain control

18. Vini Yoga

This discipline focuses on students learning to adapt poses according to their own body needs. It is very gentle and healing type of yoga. It focuses heavily on breathing exercises alongside chanting and meditation. A Vini yoga sequence is a logically ordered, context-specific strategy that uses the tools of yoga to actualize an intention. It is an ideal way to create a positive direction of change in your lives.

What to expect in Vini Yoga:

• Longer holds
• Bandhas, chanting, and meditation
• Individualized practice
• Many sequences depend upon the instructor

19. Karma Yoga

Karma yoga is the yoga of action. This form of yoga is a way to develop a deeper connection to their spirituality. It`s about purifying your heart by learning to act selflessly in service of others. The one who practices karma yoga will receive satisfaction by balancing the body and mind and through this path will lead to a fulfilled life.

What to expect in Karma Yoga :

• Learning lessons of selflessness and self-acceptance
• Helps participants embrace discipline
• Practicing positive thinking/ pure thoughts

20. Buti Yoga

Buti yoga is a unique practice working on spiritual yoga by activating your inner chakras or energy while also getting a workout. You can get deeper core workouts and cardio sprints( mostly from tribal dance moves). This type of class has a sequence like a vinyasa class, just with a faster pace.

What to expect in Buti Yoga:

• Prepare to sweat
• Fast-paced sequences
• Incorporation of contemporary music

There are several types of yoga ranging from slow-paced to fast-paced or with some that are in-between.  The alignment must meet your personal needs and serve you on a spiritual and physical level. Each style is about your individual preferences.

Whether you are only the beginner wanting to become a yoga teacher or the one who already finished your 200-hour RYT and considering going for your advanced 500-hour yoga teacher training certification, this blog will explore a few reasons why every yoga teacher should pursue 500 –hours yoga teacher training.

The most common path to becoming is to first register as RYT 200 and then join a 300-hours yoga teacher training. Alternatively, you can do all 500 hours at once.

With advanced yoga teacher training, you will not only learn about the philosophy, yoga in-depth, and how to be a great teacher, but you will be more likely to start a yoga business on your own.

Yes, most of the teacher training will touch on the sutras, chakra system, anatomy, and pranayama/meditation, but most of the time spent is learning how to find your voices, and how to sequence a yoga session, and practice teaching the actual yoga poses. The reason behind the popularity of 500-hour yoga teacher training you can get extra 300 hours to dive deeper into philosophy, chakras, and anatomy. Also, in most of yoga studios, yoga teachers with 500 hours of RYT are required because of their deep knowledge and practice. After 500 hours of Registered Yoga Teacher Training, you will be able to develop your own teaching style by choosing which category you are focusing on. Think of it as getting Master’s degree in teaching yoga. This course is a life-changer that requires lots of effort, interest, plenty of time and dedication to the practice.

If you are still in the dilemma about earning your 500-hour yoga teacher certification, keep reading, everything you need to know about why to pursue 500-hour RYT is explained here:

1. Use advanced yoga teacher training to develop your new styles of yoga

During 200 hours RYT, you will learn all the basics any teacher should know, from proper alignment to the teaching methodology and yoga philosophy. Honestly, there isn`t enough time to dive deeply into the psychological aspects and philosophy of yoga. That`s what a 300 hours RYT certification is for.

Students of 500 hours programs get the opportunity to delve deeper into the practice of Yoga as a whole. Pursuing an advanced yoga teacher training course will allow you to dig into things you want to learn Ayurvedic yoga, Yin yoga, yoga Nidra, meditation, and more. Therefore, an RYT 300 Hours program will let you spend a lot of time entering into the depth. It`s the perfect way to fill in any blanks left from 200-hour yoga teacher training. 2. Anatomy workshops

In advanced yoga teacher training  ,you ‘will spend at minimum another 50 hours reviewing anatomy, and applying this knowledge to asana alignment and sequencing. When you have a deeper understanding of the three different – planes of movement, specific muscle groups and common injuries to be aware in the class. It not only promotes your creditability but also this knowledge will also drastically change your own practice. In, Extra hours you get to spend on anatomy breakdown, you begin to realize the vastness of the human body and will learn many valuable modifications for your students.

2. You will be able to teach students with diverse needs.

In 200 hours RYT, you`ll learn about the different asana its benefits, and way of doing but may not have the time to learn modifications for aging students, beginners, or students recovering from injury/diseases.

Now , that you have already known about the various asanas in 200 hours RYT , you can spend more time with your teachers about the intricacies of poses. You will learn about the small changes you can make that will have a major effect on your practice and healing.

3. You can know more about the historical and philosophical background of yoga

As yoga teacher, it`s our goal to know more about the origin of yoga so that we can respectfully teach yoga. When you do 300 hours yoga teacher training, you`ll be able to spend more time studying an ancient text that is the foundation of yoga. – the yoga sutras of patanjali. You can get to know more about the Bhagwad Gita, where the gaint text came from.

4. Improve your marketability as a Yoga teacher

Having the RYT-500 is impressive. It`s getting popular day by day. With advanced teacher yoga training, you can market yourself either as a teacher or a yoga business with a bit more confidence.

You`ll also have an opportunity to meet other students who want to go deeper into their own practice. This networking opportunity allows you to further establish yourself in the yoga community. Additionally, you`ll get to spend time with experienced instructors who can mentor and guide you. You can establish your own yoga business.

Now is the time, to pursue your Advanced 500 Hour Yoga Teacher Training:

We hope this blog gave you a few reasons to consider advanced yoga teacher training. If you`re feeling motivated to take the next step in your yoga teacher career and become a RYT-500, Please take a look at the advanced training at Himalayan Yoga Academy.

Actually this Breathing sounds so simple , but working with the breathe is a Yogic technique that can completely change your life .Whether you are a beginners or  an advanced practitioner , you can practice Pranayama , it is the regulation of the breathe with the certain techniques .  Pranayama is generally defined as breathe control . The word Pranayama is comprised of two roots :` prana’ plus `ayama’ . Prana means ‘Vital energy’ or `life force’ . and ‘ayama ‘ means control . Thus the word pranayama means ‘extension’ or ‘ expansion ‘ of the dimension of prana . The techniques of pranayama provide the method whereby the life force can be activated and regulated in order to go beyond one`s normal boundaries or imitations and attain higher state of vibratory energy and awareness .

“Pranayama teaches the aspirant to regulate his breathing and thereby control the mind.”

B.K.S. Iyengar

That`s a pretty good claim ! Here are 10 of the best breathing exercises that you can practice .Remember you don`t have to be expert to practice these breathing exercises .

1) Lion`s Breathe ( Simha Pranayama )

Lion`s breathe is the simple breathing exercise that`s said to alleviate stress , eliminate toxins , strenghthens the fine muscles of the neck and face  , making it a natural yoga face lift . This method doesn`t need any counting or holding . so , it`s perfect for complete beginners and children .

You can do lions breathing to help you to clear your throat if you have a dry mouth or throat tickle . It also helps to relax your facia muscles .

To , begin follow these steps :

1. Exhale all the  air out of your lungs
2. Inhale deeply through your nose , tilt your head back slightly , open your mouthsuper wide and stick your tongue out while exhaling loudly like a roaring lion .
3. Feel free to roar like a lion while exhaling . The audible release is what makes this  breathing method more powerful .
4. Practice this  while sitting down or in a chair wherever you feel comfortable and try raising your arms up in cactus while inhaling  . Lower them down on the exhale . This will make you more resilient to stress over time .

2) 4-7-8 Breathe

This breathing exercises is great for beginners and is very calming . It can be best for those suffering from anxiety . You can practice 4-7-8 breathing anywhere and at any time . When you `re first learning  , try to practice at least twice a day , but you can do it as often as you want .

To begin , Sit comfortably with your spine straight . While breathing in , keep your tongue poised against the gum line on your front teeth . then, Exhale completely through your mouth  , making a whoosh sound

1. Close your lips and inhale through your nose for a count four .
2. After that , Hold your breathe for seven seconds .
3. Finally ,Exhale completely through your mouth making a whoosh sound for a  count of eight .
4. This completes one cycle . Repeat it for four more cycles .

This powerful breathing exercise  is natural transquilizer for the nervous system . Do it anytime when you feel stressed  . It will become more powerful when you use it .

3) Ujjayi breathe ( Ujjayi Pranayama )

You are  more likely to listen this Ujjayi breathing if you have ever been to Vinyasa session . This means ‘ ocean breathing’  . The steadiness , sound , and depth of the Ujjayi breathe help to link your body , mind and spirit to the present moment . This unification adds richness and depth to your practice .

Ujjayi is particularly beneficial for calming the mind . It is known to be beneficial for those suffering from stress , insomnia , and mental tension.

To begin , Both the exhale and inhale should be through the nose .

1. nhale deeper than usual .
2. Exhale slowly and contract your throat  muscles .
3. The sound should be gentle `HAAAAAH’ . The breathe should be so subtle it will likely only be audible to you . If it is loud , you need to exhale a  little more gently .

4) Alternate Nostril Breathing ( Nadisodhana Pranayama )

Nadi sodhana means ` clearing the passage of circulation’ , or Alternate Nostril Breathing ,” is a simple yet powerful technique that settles mind , body and emotios . This yogic exercise is safe for all the yogis of all levels and ages . So , it is done in the end or starting of every yoga classes .

Whenever you feel stressed  ,  anxious about a conversation or nervous about the a project or presentation , this breathing exercise can be quick and calm ing way to bring you back to your centre .

There are several styles of Nadi Sodhana  , but all of them serves the purpose of creating balance and regulating the  flow of air through your nasal passage .

To begin ,

1. Sit in any comfortable meditation posture
2. Keep the head and spine straight .
3. Relax the whole body and close the eyes
4. Relax your left hand comfortable in your lap or in jnana mudra .
5. With your right hand , bring your pointer finger and middle finger to rest in between your eyebrows , lighly using them as anchor .
6. The fingers we will be actively  using are the thumb and ring finger .
7. Take a breathe in and out through your nose .
8. Close your right nostrils with your right thumb , inhale through the left nostrils slowly and steadily .
9. Close the  left nostril with your ring finger so that both nostrils are closed . and retain

Your breathe at the top of the inhale for a brief cause .

1. Open your right nostril and release the breathe slowly through the right side;pause briefly at the bottom of the exhale .
2. Inhale through the right side slowly .
3. Hold both nostrils closed .
4. Open your left nostril and release breathe slowly through the left side . pause  briefly at the bottom .
5. Repeat 5-10 cycles ,allowing your mind to follow inhale and exhale .

5) Bellow Breathe

This breathe exercise is best for boosting your energy . This is a vogrous practice  , entailing a series of active inhalation and exhalation . This  practice burns up toxins and stimulates  the metabolic rate , producing heat and flushing out wastes and toxins . Also , It balances and strengthens the nervous system , including peace , tranquility and one poinntedness of mind in preparation for  meditation .

To begin ,

1. Sit in a comfortable meditation posture with the hands resting on the knees in either chin or jnana mudra .
2. Keep the head and spine straight , close the eyes and relax the whole body .
3. Inhale and exhale forcefully throughout the nose .
4. Immediately afterwards breathe in with the same force . Forceful inhalation results from fully expanding the abdominal muscles  and forceful exhalation from firm contraction of the abdominal muscles .
5. Continue in this manner . counting 10 breaths .
6. Take a deep breath in and out slowly .
7. This is one round . Practice up to 5 rounds .

6) Three part breathing

The three parts are the ‘abdomen’ , ‘diaphragm’ , and chest  . This exercise is good for insomnia, anxiety and frustrating situations .” You can also practice this on or off the mat . Three part breathing also helps you to calm your mind  and muscles .

To begin ,

1. Sit in a comfortable position .
2. Place one hand on your chest and  other on your belly .
3. Inhale into your upper chest , and then expand the air into your belly . Your belly should feel like big ballon .
4. Exhale from the belly first then , the upper lungs .
5. Repeat as needed . Be susre that the breathe is smooth .

7) Sheetali Pranayama(THE COOLING BREATHE )

Sheetali pranayama also known as cooling breathe , is  the breathing practices that cools the body and affects important brain centres associated with biological drives and temperature regulations . Sheetali pranayama soothes and calms the mind –body by activating powerful evaporative cooling mechanism on the inhalation .But do not practice it in a polluted atmosphere or during cold weather .

To begin ,

1. Sit in any comfortable meditation posture .
2. Close the eyes and relax the whole body .
3. Extend the tongue outside the mouth as far as possible without the strain . Roll the sides of the tongue up so that it forms a tube . Practice a long , smooth  and controlled inhalation  through the rolled tongue .
4. At the end of inhalation , Draw the tongue in , close the mouth and exhale through the nose .
5. Practice yogic breathing throughout .
6. The breath should produce a sucking sound .
7. A feeling of icy coldness will be experienced on the tongue and the roof of the mouth .

This is one round .

The duration of the inhalation should gradually become longer to increase the cooling effect . Gradually increase the number of rounds from 9 – 15 .

8) Bhramari Pranayama

Bhramari pranayama also known as humming bee breath , is one of the best breating exercises to free the mind of agitation , frustration , or anxiety and get rid of anger to a greater extent .Bhramari relieves stress and cerebral tension , and so helps in alleviating anger , anxiety , and insomnia , in increasing the hearing capacity of the body . It strengthens and improves the voice . The vibration of hmming sound creates a soothing effect on the mind and nervous system .

To begin ,

1. Sit in a comfortable meditation asana .
2. Close the eyes and relax the whole body .
3. The lips should remain gently closed with the teeth slightly separated throughout the  practice  . This allows the sound vibration to be heard and felt more distinctly .
4. Raise the arms sideways and bend the elbows , bringing the hands to ears . Use the index  or middle fingers to plug the ears or the flaps of  the ears may be  pressed without inserting the fingers .
5. Bbring the awareness to the centre of the head .keep the body absolutely still .
6. Inhale through the  nose .
7. Exhale slowly and in a controlled manner while  making deep , steady humming sound like that of the black bee .
8. The humming sound should be smooth , even and continuous for the duration of the exhalation . The sound should be soft and mellow  .
9. At the end of exhalation , the hands  can be kept steady or returned to the knee and then raised again for the  next round .
10. Both inhalation and exhalation should be smooth .
11. This is one round.

9) Kapalbhati pranayama (Skull shining breathe )

Kapalbhati has a cleansing effect on the lungs and is a good practice for the respiratory disorders . It balances the strengthens the nervous system and tones the digestive organs . It purifies the nadis , and removes sensory distractions . It energizes the mind , for mental work and removes sleepiness .

But this breathing practice should not be practiced by those suffering from heart diseases , high blood pressure , vertigo , epilepsy , stroke , hernia , or gastric ulcer . It  is  not recommend during pregnancy .

To begin ,

1. Sit in a comfortable meditation asana . The head and spine should be straight with the hands resting on the knees in either chin or jnana mudra .
2. Close  the eyes and relax the whole body .
3. Exhale through both nostrils with a forceful contraction of  the abdominal muscles .
4. The following inhalation should take place passively by allowing the abdominal muscles to relax .
5. Inhalation should be spontaneous recoil , involving  no effort .
6. After completing 10- rapid breaths in succession , inhale and exhale deeply . Allow the breathe to return to normal .
7. This is  one round . Practice up to 5 rounds .

10) Breathe of Fire 

This breathing practice is a little more advanced .; do not practice it if  you reverse breathe .

Reverse breathing is very common phenomena among  beginners . Before doing this  breathing practice , make sure you are inhaling from the bottom of the lungs to the top , and exhaling from the top of the lungs down.

Begin practicing for 1-3 minutes at a time . This practice can make you dizzy . so , it`s best done in home. Sit in a comfortable meditation position .

1. Hands sit comfortable and loose on your knees  . Close your eyes and exhale completely .
2. Feel your belly expand and contract on inhale  . Focus on the sensation .
3. Use the diaphragm  to quickly pump the breath in and out.
4. Close your mouth and start pumping the air through your nose .
5. Keep in mind , this breathing method is not meant for children , menstruating women , or pregnant women .  

This powerful breathing practice works by rapidly draining old , stale air , from your lungs ,and invigorates your body with fresh oxygen . There is no doubt this breathing exercises will flood your body with natural feel –good natural chemicals and the increase in oxygen can actually help your body dispose of cancer cells .