The Digestive System

Digestive System is also known as alimentary or gastro-alimentary system. It provides nourishment to all the body cells from the external environment. Food intake; its digestion, absorption and assimilation; water balance; elimination of residue; waste products and poisonous substance are the main functions of this system. The system includes gastrointestinal tract (alimentary canal), salivary glands, and portions of liver and pancreas. The alimentary canal is a continuous tube. It consists of mouth( buccal cavity), throat (pharynx), esophagus, stomach , small intestine, large intestine(colon), rectum, and anal canal, ending in the anus.

The oral cavity (mouth ) is made up of a small outer portion ( vestibule) between the teeth and the  lips and the inner major part between the teeth and the lips and the inner major part between the teeth and the tongue. Roof of the mputh consists of a hard and sft palate. Soft palate helps in swallowing, sucking , blowing and producing sound. The uvula hangs down from the soft palate.

The tongue is a muscular organ. It helps inn chewing , swallowing , speaking, and tasting. Pharynx is a muscular tube, which leads to esophagus and ends into the stomach. Digestinve glands are situated in the w all of stomach. They secrete juices, containing enzymes, which break downs the food particles into simple soluble substances. Carbohydrates (sugar starch), proteins, and fats are three important nutrients of our food. They are digested due to chemical actions of enzymes. The digested food is  easily absorbed through the inner wall of the small intestine into the blood capillaries, Pancreas and liver also helps in digestion by supplying the pancreatic juice and bile respectively . The absorbed food particles are carried to the liver and then into the general circulation.The longitudinal and circular  muscles of the alimentary wall contract alternately and produce wave like periodic movements of the tract. The involuntary muscular movement is known as peristalsis. Peristalitic movements are controlled by medulla oblongata. This peristaltic movement pushes the food forward along the tract during the process of digestion.

More on Digestive System

The stomach opens into the duodenum,which further leads to small intestine. The small intestine is about 5 metres long. It joins large intestine(colon) , which is about 1.5 metres long and has got three distinct parts, viz, ascending, transverse and descending colon. Lasts parts of the large intestine are known as rectum and anal canal, which open to the external environment through anus. The colon conents are greatly influenced during uddiyan, nauli , and basti kriyas.

Most of the digested food is absorbed in the small intestine. The large intestine absorbs mainly sodium along with the large quantities of water. This makes the fecal material dry. In turn, potassium is transported from the  blood capillaries into the lumen of the large intestine to keep feces moisturized. Repeated enemas or diarrhea may lead to serious loss of potassium in the body and therefore one may experience weakness in the muscles. The large intestine also absorbs some of the products synthesized by the bacteria. For example, small amounts of vitamins, which are synthesized  by bacteria in the large intestine, are absorbed by the large intestine itself.

Undigested, unwanted and toxic residues of food are passed on to the rectum and then eliminated through the anus  during the process of defecation. This evacuation of the bowel is assisted by a deep inspiration followed by closure of the glottis and contraction of the abdominal and chest muscles , causing a marked increase in intrathoracic pressure. There is a sudden rise in the blood pressure. This is followed by a fall in the blood pressure due to decreased venous return(returning blood) to the heart.

Internal and external anal sphincters guard anus. The internal anal sphincter is made up of smooth muscles. The external anal sphincter is a skeletal muscle, which can be controlled voluntarily.

The smooth muscles of the digestive parts are involuntary muscles, which are not working under our  will. Major autonomic nerve of the gastrointestinal tract(GIT) is the vague nerve, which sends branches to the stomach, small intestine and upper portion of large intestine. This nerve is composed of efferent parasympathetic fibres and many afferent fibres(conveying information to the nervous system) from receptors and nerve plexuses in the GIT. In short, the activity of smooth muscles and exocrine( digestive) glands are controlled by the automatic nervous system and the internal nerve plexus as well as the hormones secreted by GIT itself. Gastrointestinal receptors initiate reflexes and the information is conveyed to the central nervous system(CNS). Short reflexes bring about self-regulation in the tract, Strong reflexes, however , bring CNS into action and our attention is drawn. For example, the sight of food initiates reflex, which involves CNS and one thinks abouot the food items and their selection. Complex behavioral change due to emotions and moods can influence the GIT through  CNS and the appetite may be increased or reduced.

Sometimes, we become aware of a few sensations like pressure, pain , temperature, or burning in the abdominal region. This is mainly due to various visceroreceptors situated along the GIT . When they are stimualtd becaude of strectching, pressure,or the chemical action, the strong sensory impulses are sent to CNS and our attention is drawn. Hunger and appetite are such sensations coming from the stomach =. The appetite center lies in the lateral hypothalamus , which on stimualation increases the food intake. The  medial hypothalamus contains satiety centre , which on stimulations inhibits the food intake.

The entire digestive and other parts are properly held and protected by means of very strong muscles that form the wall of the belly. The abdominal wall prevents displacement of the stomach,intestine,or any other organ in the abdomen. The abdominal wall also provides mechanical support to the abdominal viscera as it contains strong rectus abdominus muscles. This helps to maintain the tone of the involuntary muscles of the abdominal organs.

From yoga point of view

1. Once the liquid food materials enters the stomach, it will be digested and later on absorbed  in the small intestine within half an hour. Solid food (e.g.-lunch) will take 2-2.5 hours for main digestion and 4-6 hours hours for complete absorption. That is why yoga practices should be done either in the morning or in the evening with an empty stomach.
2. The central nervous system has no direct control on the digestive function but the appetite and satiety centers lie in the hypothalamus . Our emotional balance and behavior are also connected by the hypothalamic centers. It has been found that even the muscular tone of the smooth muscles of the visceral parts is affected due to our emotional status(e.g., anger, hatred, and irritation). Thus our digestion is affected due to our thinking style, tense ,and unsatisfied mind and the negative approach. This cause indigestion, acidity, and gastric troubles. If the digestive function is disturbed, our health is also affected. It is therefore advisable to maintain mental peace and balance all the time, with the positive approach, contentment and happiness , which can also be achieved through yoga.
3. Almost all the asanas as well as  kriyas influence stomach,colon, urinary bladder and the liver.
4. Dhauti is mainly related to esophagus and stomach while basti is concerned with the anus, rectum, and the colon.
5. The external sphincters of the anus are contracted and relaxed alternatively in Ashwini mudra.

Why is Yoga Teacher Training Nepal, the best choice for all Yoga Beginners?

After the pandemic, many people have been showing interest in Yoga Learning. As the pandemic has brought great changes in the mental as well as physical health of all people, Yoga can be medium for bringing positive changes in these aspects of health. Many people want to sign up for yoga learning in order to have a well-managed livelihood. So, starting a yoga journey is very feasible as you can join any studio in your home or country location. But the real yoga journey comes when you start learning yoga not only physically but as well mentally. You need to understand yoga as a discipline of life rather than some sort of exercise. Yoga can be very helpful for those who want a new perspective on life. So, for this deep level of Yoga Understanding, the best choice of learning will be attending a Yoga Teacher Training Nepal.

Why Yoga Teacher Training Nepal?

As people are so busy in their life that they don’t get enough time to explore themselves deeply. Although they go to Yoga Studios for some hours and learn poses that won’t help them reach the deeper meaning of Yoga. Yoga Teacher Training Nepal is a duration course where you learn the deep meaning of Yoga by living in a peaceful location exploring yourself creating a deep understanding of life. These holiday courses will refresh you and detox your negative thoughts. People who want a new insight into life can attend this course as these will not only make you a yoga practitioner and yoga teacher but will guide you in solving other major problems of life. This course will enlighten everyone about the way of living. As many people are misguided in living life and this course will be a path guide in maintaining a quality of life where you live without

Highlights of Yoga Teacher Training Nepal :

1. Yoga Learning
2. Explore Yourself
3. A Refreshment holiday.
4. A Detox Retreat
5. A Peaceful Relaxation.
6. A Holiday Course.
7. Complete Yoga & Excursions Course.
8. Leaning Different Styles of Yoga
9. Explore Nepal
10. Explore the Himalayas

Vaman Dhauti is a Yogic purification technique of Hatha Yoga to flush out the impurities from the upper digestive tract by voluntarily induced vomiting. This practice must only be performed under expert guidance and in full accoradance with the instructions given.

A quantity of salty lukewarm water is drunk and regurgitated. Kunjal is very beneficial for keeping the digestive system clean and healthy, and for removing acidity and digestive ailments.

Preparation of Vaman Dhauti

Wash the hands and make sure the nails are carefully trimmed.

Prepare about 2 litres of lukewarm ( body temperature) water per person, adding 1 teaspoonful of salt per litre according to taste. According to yoga if the water is lukewarm and a little salt is added, it is not absorbed so readily by the body and can be flushed out by the practice of kunjal. Any water or salt which remains in the stomach after the practice is absorbed or  will ultimately be excreted via the kidneys in urine, or via the skin is sweat.

Techninque 1:

1. Stand near a sink or toilet , or if the weather is warm, in  a suitable place outside in the garden or near an open drain.
2. Drink at least 6 glasses of the prepared water, one after the other, as quickly as possible,until the stomach cannot hold any more . It is most important to drink fast and not just sip of the water.
3. When the stomach is full, the urge to vomit will occur automatically.
4. Lean forward, keeping the trunk as horizontal as possible.
5. Open the mouth and  place the middle and index fingers of the right hand as far back on the tongue as possible.
6. Gently rub and press the back of the tongue.
7. This should induce the water to gush out form the stomach.
8. If there is no expulsion of water, it means the tips of the fingers are not far enough down the throat or that the tonue is not being pressed.
9. The more the practitioner relaxes into the practice, the  easier it will be.
10. During the expulsion of water the fingers may be removed from the mouth, although this is not necessary.
11. When the flow of water ceases, again place the fingers in the mouth and repeat the process.
12. Continue in this way until the stomach is empty.

Vastra Dhauti

Vastra  means cloth. The cloth should be finely woven cotton which is unused and clean. Synthetic material should not be  used. The cloth must also be  trimmed nearly so that  no loose threads fray on the sides. It should be no wider than the tongue or it will fold as It passes down the throat, and should be at least one metre in length and no more than a metre and a half.

Vastra Dhauti is a method of cleaning the throat, oesophagus and stomach with a length of cloth. Even though the practice is difficult, it remains prevalent because of its may benefits. Sage Gheranda says that this technique cures kapha and pitta disorders and is also useful for kidney problems, leprosy and skin infections. It is especially effective for those who suffer from asthma.

Preparation of Vastra Dhauti

A cloth is required for this practice, which should be clean and new. Finely woven, unstarched,, undyed cotton such as white muslin is best. Synthetic material should be avoided. The fabric should  be about 2.5 cm wide( no wider than the tongue or it will fold as it passes down the throat) and 3 metres long. After some months of practice, the width may be  increases to 5 or 6 cm and the length to 6.5 metres. Any frayed edges or loose threads should  be removed.

The cloth should  be  thoroughly washed and boiled in water before using. It should then be placed in a mug or bowl of lukewarm water. Salt may be added to the water, but  is not essential. The water keeps  the cloth wet so that it slips smoothly down the oesophagus into the stomach. The cloth may be soaked in warm milk or even sweetened milk, if this makes it easier to swallow.

The same cloth may be used several times. After the practice, boil it thoroughly in hot eater as it will be thick with mucus. Dry it well, preferably in direct sunlight, and store it in a clean place.

Technique

1. Squat comfortably, or sit on a low stool.
2. Place the bowl containing the cloth on the ground between the feet.
3. Relax the whole  body.
4. Take hold of one end of the clothso that it is slightly pointed; this will allow it to pass down the throat more easily.
5. Place the  pointed end as far back in the tongue as possible.
6. Hold the remaining cloth outside the mouth with the index fingers and thumbs as shown in the diagram.
7. Begin to swallow the cloth.
8. If it catches in the throat, take a sip oe two of warm water, but just little, as the stomach is to be filled with the cloth and not with water.
9. The jaws should move as though gently chewing the cloth, but do nont actually chew it. This will induce copious secretions of saliva and enable the cloth to slip down with ease.
10. The cloth may stick in the lowest part of the throat, causing a vomiting sensation to be experienced. Stop for a few moments util this passes through the junction of the windpipe and the oesophagus, the problem will end and the cloth will slide smoothly into the stomach.
11. Gradually feed more and more of the cloth into the mouth as the end slips down the oesophagus, but do not feed it too quickly or it  will bunch up in the mouth and make the practice difficult.
12. Do not swallow the whole cloth;allow at least 30 cm to protrude from the mouth.

Churning

1. Stand up
2. Practice dakshina( right) and vaman (left) nauli first, then perform rotations.
3. Finally perform madhyama (middle) nauli.
4. 3 to 5 Minutes of nauli is suffiecient for cleaning the stomach.
5. Beginners should only practice for one minute.
6. As an alternative to nauli, agnisara kriya may be practiced. The cloth may beleft in the stomach for 15-20 minutes, but no longer or it may start to enter the intestinal tract.

Removing the cloth

1. The cloth must be slowly removed from the stomach.
2. Sit back in the squatting position once more.
3. Take hold of the cloth and pull it gently but firmly.
4. Do not pull too hard  or it may damage the delicate walls of the stomach and oesophagus.
5. There may be some resistance to the withdrawl of the cloth at first, but this will pass after a few second and the cloth will come out easily.
6. Remove the whole cloth and let it fall into the mug or bowl.

Benefits

The mucus from the chest is loosened and expelled, while the mucus of the bronchial tubes are relaxed, improving respiratory functions.

Vastra dhauti induces strong reflexes in the throat and chest region. The practitioner has to willfully control the urge to vomit which , as a result, tones the autonomic nervous system. One gains self confidence, willpower,and a feeling of detachment from the body.

Precautions­

Do not talk while practicing. Do not attempt this practice without the guidance of a competent teacher.

Many cases of tiredness is due to stress, not enough sleep, poor diet and other lifestyle factors. Tiredness is very common. No matter the reason, tiredness can push us to our limits emotionally and mentally. Loss of motivation, or a feeling of weakness, or drowsiness are a few signs that indicate you are exhausted. You may experience it at any time of the day, but it is most common during the mornings, afternoon between 1 and 4 pm. Just before the bedtime , and after meals.

Try these tips to overcome exhaustion that helps to restore your energy levels:

1. Hydrate

Consuming a sufficient amount of fluids helps your body function smoothly. When you are low on fluids, your body may feel tired and weaker than usual. Make sure to keep a water bottle close at all times and watch your water intake. Many fruits and other foods contain water so natural fructose from fruit juices is also good for enhancing  moods and for instant energy.

2. Get moving

Even a single 15 minute walk can give you a energy boost. So take a stroll around your house, workplace or outdoors to re-energize your body. A walk may be better than a nap for boosting energy and fighting fatigue. Wall stretches are also a good approach to  relieve muscle tension instantly.

3. Avoid caffeine and alcohol

Caffeine and alcohol impact on the quality and length of your sleep. Try to stay off caffeine completely for a month to see if you less feel tired without it. Skipping consumption will make you feel lighter, healthier, active and more energized.  Your body will adjust to this change in a few days.

4. Sleep well

Take some time to relax before you go to bed. Poor bedtime habits like eating right before bed, sleeping late, watching TV, or mobile before bed time can hamper the quality of our sleep. Going to bed and getting up in the morning at the same time every day and avoiding nap during the day time may help you to sleep well.

5. Adopt yoga , exercises, or meditation:

Make sure to manage some time for yoga, exercises or meditation . This will boost adrenalin and also keep all diseases and sickness away. It also regulate your blood sugar levels.

6. Work on your mindset

When you are mentally tired, your whole body is exhausted. As our exhaustion comes from our mental state, you must change your mindset about the struggles, obstacles and whatever problems you are dealing with. Just try to remain calm and stress-free. Stay active, focus on yourself, your habits and patterns and also manage your lifestyle habits. Sometimes we are unhappy, going through a phase or are emotionally drained out, which causes exhaustion of our minds. This affects our energy levels and makes us feel physically tired and fatigue.

7. Eat healthy meals every 3-4 hours

A good way to keep up your energy throughout the day is to eat regular meals and healthy snacks rather than a large amount of quantity. Our body needs proper nutrition to function. A well-balanced diet provide us the energy we need to get through the day.

Through the shatkarmas, harmonization of ida and pingala, the two main flows of prana, is established, resulting in physical and mental purity and balance. The shatkarmas also balance vata, wind, pitta, bile, and kapha, mucus, the three disorders created in the body. According to ayurveda and hatha yoga, any imbalance in these three disorders gives rise to disease. The shatkarma are also utilized before pranayama and other higher practices of yoga so that the body becomes free from disease and does not create any obstacles on the spiritual path.

These powerful practices should never be undertaken just by reading about them in a book or by learning from just by reading about them in a book or by learning from inexperienced people. According to the traditions, a person has the right to teach others only after being instructed by the guru. It is essential that these instructions are given personally, including the knowledge of when and how the practices are to be done, according to the needs of the individual.

The shatkarmas purify the body. Their purpose, however, is not only physical purification, but inner purification as well. When the body is purified, internal disorders are removed and good health is achieved. Without such purification the body will not be ready for the higher practices of yoga.

After purification a human being lives longer on this earth. In the Upanishads and Vedas it states in number of places that human beings live for a hundred years, jeevema sharadam shatam. This is not only the thinking of the Vedas, Upanishads or ancient philosophies, it is the truth. If a human being remains healthy and free from disease, living for a hundred years or more is natural. Accurate genetic copying of the cells can continue for that length of time if the programming is not disrupted by impurities or imbalances.

Causes of ill health:

The root cause of ill health is impurities in the body that create disorders. Impurity does not simply imply waste matter, but physical, mental, emotional and spiritual impurity.

Physical and dietary imbalances:

Physical impurity is mainly related to diet, its qualities and defects. For example, meal times are not often based on what is best for the body. Many people rise late, have breakfast at ten, lunch at two and dinner between eight and nine at night. Also, food contains many impure elements, including residues from fertilizers and pesticides used in agriculture. Such impurities cannot be completely removed from the diet because most people depend on purchasing food, but certainly some adjustment to meal times can be managed to be in accord with the natural routine of the body. The result will be an improvement in health.

The vedic tradition stresses that meals should be taken after sunrise and before sunset, but people today do not believe in this way of thinking or adhere to this advice, although the jains still observe strict dietary disciplines. Why not eat before sunrise or after sunset? There is a scientific reason behind this theory, linked with the biorhythms of the body. The solar plexus is linked with the digestive system and is activated by the sun. This important fact should always be kept in mind. It explains why observing this simple rule is the first step in remaining free from disease.

The second rule for keeping the body disease free, as emphasized in ayurveda, is that fifty percent of the stomach should be filled with nutritious food, twenty five percent with water and the remaining twenty five percent should be kept empty. Generally, however, people`s eating habits are quite different to this model. When there is good food, they tend to eat more that they require, due to greed and the sense of taste. Diseases, such as high blood cholesterol, are often the result. Disorders of the blood or stomach are often caused by an uncontrolled diet because the quantities of vata, pitta and kapha are unbalanced.

The third rule that yoga recommends is that meals be taken twice or three times a day, no more. The stomach needs to be regulated in this way because whenever food enters the stomach, digestive juices are produced in the same quantity. The stomach does not distinguish between a biscuit and full plate of food, it simply produces digestive juices. So If a biscuit is eaten every ten minutes, the stomach produce the same amount of digestive juices ten times, which may contribute to stomach ulcers or hernia, and possibly liver damage or kidney failure. If everyone ate a balanced diet at regular times, eighty percent of diseases and disorders would end.

Mental tension:

The second cause of disorders in the body is related to the type of thinking. If the mind is unhappy or tense, worried or disturbed, the appetite may disappear and one will not feel like eating. When there is deep involvement in an external situation or a mental state, it has an effect on mental tensions arise, they have detrimental effects on the body and disorders or diseases take root.

Emotional anxiety:

The third cause of physical disorders is emotional. Medical science describes it beautifully. It has been shown that when a person is in a state of happiness or sorrow, a hormone called adrenalin is secreted by the adrenal glands. This secretion over-excites the body. It is also closely related to the senses. When one fights with someone, adrenalin is secreted, increasing the rate of respiration. The heartbeat also speeds up and the senses immediately become alert. The ‘fight or flight’ response occurs in both happiness and sorrow.

Internal turmoil:

The fourth cause is spiritual. This may manifest as an unsteady mind, as mental or inner turmoil or in the expression of samskaras and karmas, all of which may have a negative effect on the body.

Modern civilization is deeply involved in materialism, but the shatkarmas are part of a complete yoga practice oriented towards the whole person, not just the physical body.

Shatkarma Practices

Those practices which regulate the functioning of the internal organs and make them free from disease can now be explained.

1. Dhauti kriya: The first practice is dhauti, cleansing of the stomach and alimentary canal ordigestive tract. There are four types of dhauti: antar dhauti, danta dhauti, hrid dhauti and moola shodhana. Three methods are used: with water, with cloth or with air. These techniques help to remove many stomach ailments. Indigestion and other abdominal disorders such as constipation, irritable bowed syndrome and hyperacidity can be cured by practising dhauti.
2. Basti kriya: The second practice  is basti, yogic enema. In basti, water is sucked up through the anus and kept in the large intestine for some time. The water does not enter the small Intestine, but remains in the large intestine. After some time the water is expelled , just as in a regular enema. The only difference is that in an enema a tube is used. Basti is more natural and more appropriate. When an enema is given, excessive force may be applied, resulting in scratches inside the body with the potential for internal injury and bleeding. The waste matter is toxic, so when it comes into contact with a wound, infection can result. Therefore, yogis recommend basti instead of enema. However, first the practice has to be perfected, and while learning the technique a rubber tube or catheter is required.
3. Neti Kriya: The third practice is neti, nasal cleansing. Neti works like an ENT specialist, cleansing the nose, ears and throat. It is a simple practice. Sage gheranda describes the variation in which a thread is passed through the nostrils. Alternatively, water is poured in one nostril and flows out the other. The benefits are experienced as soon a s the practice is done, as it clears the nasal passages and sinuses. Neti is beneficial for people suffering from sinusitis, rhinitis, eyesight, eye fatigue, headache, migraine eye congestion, pain in the eyes and minor ailments of the ears such as excessive wax and hardened wax, which may injure the eardrums during its removal. Neti can also relieve throat irritation.
4. Lauliki Kriya: The fourth practice is lauliki, which is also called nauli. It is powerful technique which massages and strengthens all the abdominal organs. It should be practiced by those suffering from indigestion, loss of appetite or intestinal worms. It is also useful for removing excess vata or wind.
5. Trataka: The fifth practice is Trataka, steady gazing which is useful for removing eye defects and balancing the nervous system. It can, for example, help to remove nervous tics or uncontrolled nervous activity such as one eye blinking very fast. Trataka can relieve eyestrain , short sightedness, far-sightedness, myopia or other eye defects n a healthy body. Experience has also shown  that with the practice of trataka alone, many people no longer need to wear spectacles.
6. Kapalbhati: The sixth practice is Kapalbhati. This is a breathing technique that clears the head and can help to remove defects of the lungs. The trachea or windpipe becomes free from disease and the blood is purified, as a greater volume of oxygen is taken in and a greater volume of carbon dioxide is expelled. Kapalbhati is useful for correcting imbalances of the autonomic nervous system and mental disorders. It is also useful for a weekend memory. Research conducted in an American university found that memory retention  in older people can be improved by practicing pawanmuktasana part 1 and kapalbhati for six months.

Surya Namaskar (Sun Salutation) is a whole complete series of postures. It is a very good exercise which takes only a few minutes to do and serves as a warm up routine before the practice of yoga asanas. It is the one of the best home exercises requiring little space, only eight by three feet. Be sure to have enough space to lie down, and enough clearance to stretch the arms above the head while standing.

It consists of 12 series of postures which are performed continuously and combines with synchronized breathing. Each position counteracts the preceding one producing a balance between flexions and extensions.

Close your practice with Shavasana, and start your day energized and centered. So, Wondering why do Sun Salutations, here are the five reasons to do Sun Salutations Every day.

1. Increase your energy circulation.

Doing Surya Namaskar, your body will be energized. Doing the Sun Salutations help in increase in the bodily function which in term These Sun Salutations will improve blood circulation, purify your blood, and strengthen the physical body.

After practicing Sun Salutations, the lungs, digestive system, muscles and joints all will be benefitted. This practice also increases the vital energy of prana in your body, which helps remove energy blockages. A series of Sun Salutations can, in itself, be a nice cardiovascular exercise benefitting the whole body.

2. Lengthen and tone your muscles.

Sun Salutations practice will bring more strength, flexibility, and tone to the body. This Practice will open up the hamstrings, shoulders, and the chest, as well as release tension.  Sun Salutations offer a great release of tension on the spine, which creates length and increases flexibility. Forward Bends and the slight back bend of Cobra Pose help us add space and breathe into areas of tightness. The health of the spine helps maintaining a healthy mind and body.

3. Experience moving meditation

The Sun Salutation is a series of 12 asanas combined with each together with the breath. With every transition of the asanas, you follow the breathing. The breath provides a bridge between the body and the mind, and this gives a perfect moment for a quiet, moving meditation.

Let the mind follow the breath, and when it wanders, bring it back to the breath. Practice being present. Practice enjoying the moment, and not thinking about how many rounds you have done already or how many there are still to go. Be aware of the stories in your mind, and try to find a place beyond them.

4. Practice honor and respect.                         

Practicing Sun Salutations daily gives us the perfect place to observe our body. We are different every day, and the practice should reflect this. Some days the body feels supple and capable, and on other days it may feel stiff and tired.

Respect your body everyday as it is. Watch it grow with your daily practice, and modify the sequence as needed. Try not to let your ego dictate the practice–you don’t need to go faster or deeper, as there are no end goals or requirements in yoga. It’s just you and your body, slowly moving and enjoying the journey.

5. Be centered and grateful.

With these Sun Salutations, you can rehearse this feeling of thanks in each morning. Be always thankful to have woken up, that there’s a new day, and that you’re suitable to move your body as you wish. There are so numerous possession we take for granted and appreciate only when they’re gone.
Sun Salutation, as the translating indicates, is a gesture of respect and acknowledgement to the sun, but you can also tout any area of your life for which you’re particularly thankful. Save each round to one thing you’re thankful for, no matter how small or big, and soon after, you’ll feel the uplift in your mood and spirit!
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