Open Your Mind with Yoga

One of our true nature is Creativity. But due to hectic life, our minds never take a day off from work. Whether it is ruminating on the past or the future, our mind is always straying. Stress is a factor that drains all of our energies. Most people spend their day working at an office desk, bending over a laptop, trying to meet a deadline, unless they are going on a long weekend. This causes stress because our minds are constantly distracted with one thing or another, in addition to giving you a sore back and bent shoulders. Our minds are so preoccupied with our ideas while we are with friends and family that we fail to fully appreciate the moment.

When you step on the mat, you take all of your tensions for a while and help to release all the tension you have been carrying with you. Daily practice of yoga helps improves your breathing and provides you with immediate relief. However, for beginners, yoga practice could be challenging as your body lacks flexibility but it increases with the practice. Moreover, there will be certain difficulties, and uneasiness in certain body parts hence one should practice yoga under the supervision of an experienced yoga teacher.

Here are the top 5 yoga poses you can practice at home when you need to open your mind:

Standing forward fold ( Paschimottanasana )

Keep your feet close together or hip-width apart as you stand erect. Exhale while bending forward and placing your hands close to your feet. Inhale while raising your arms above your head. As you take ten to twelve deep breaths, let your head hand loosely. If you`re just starting out, slightly bend your knees to prevent overstretching your back.

Standing with your back straight helps to calm your active thoughts and balance your neurological system. It builds mental fortitude and eases lower back stress. When your mind is overstimulated, it opens.

Fish pose ( Matsyasana )

On your yoga mat, lie down with your legs extended and arms at your sides. As you breathe in, lift your back, chest, and neck off the mat and place your palm beneath your hips. While maintaining an elevated back, exhale while lowering your head`s crown. Maintain the position for at least 5 to 6 breathes before gently releasing.

The most meditative position for your brain is the fish posture. It improves blood flow to the brain, which helps to relieve tension and calms the brain.

Downward-facing dog ( Adho Mukha Svanasana )

Put your wrists under your shoulders, your knees under your hips, and assume a tabletop position. Deeply inhale and when you exhale, lift your hips and back off the ground, straighten your knees, and form an inverted V with your body. If your hamstrings are excessively tight, maintain a straight back and slightly flex your knees. Lengthen your neck and keep your ear away from your shoulder. At least five to six times, inhale deeply and then gently exhale.

One of the most restorative yoga poses you will encounter in any yoga class is the downward dog. Your entire body is engaged in this yoga stance, which stimulates your body`s organs. It enhances posture, boosts blood flow, and soothes the nervous system.

Cat and Cow Pose ( Marjariasana )

Beginning in a tabletop position with the wrist beneath the shoulder and the knees beneath the hips. Now inhale deeply, arch your back, and look upwards( cow pose) . Exhale, arching your back upwards and focusing on your navel. For at least 8 to 10 deep breathe, continue to move back and forth in the pose, then let go.

Se the cat/cow posture to give your spine a gentle massage and release any tension in your neck, back , and shoulders. Regular practice enhances the body`s general balance and posture.

Corpse pose ( Shavasana )

On your yoga mat, lie down with your legs extended and your arms by your sides. As you breathe in and out, close your eyes and allow yourself to relax. Release after holding the position for at least five minutes.

At the conclusion of a yoga session, the corpse posture is a highly relaxing position. The secret is to pay attention to your breathing and let go of any tension while remaining completely conscious; this will help to clear your thoughts and give you a greater perspective.

In our Yoga teacher training in Nepal with us, we teach all our student’s different asanas and also their benefits on our body and mind accordingly. In our yoga teacher training Nepal course in Himalayan Yoga Academy. During both 200 hour yoga teacher training Nepal as well as 300 hour yoga teacher training in Nepal, we teach our students different asanas under proper guidance. We teach them a way to connect to their mind with the path of yoga. We teach our yoga teacher training students the best way to perform every asana. Also, we teach our different meditation techniques so that they can perform meditation with proper guidance and attain the path to a balanced state of body and mind.

After more than two years of the COVID pandemic, we all thought that things would gradually return to normal. However, unexpectedly and shockingly, we entered into war in Europe due to soaring energy prices and concern over unknowable repercussions. We are more prone than ever to worry, loneliness, depression, and anxiety. How do we manage the stress, tension, and negativity and force ourselves to find peace in the midst of the storm?

Here are some 8 tips for you to follow :

Be mindful not to overconsume news

Having an interest in current events and staying informed about human difficulties is acceptable, but if reading and watching the news takes up too much of your time, you’ll experience more despair, negativity, and confusion. The things you do and consume, whether they be media or food, have a profound impact on your life and being. Setting a daily defined duration of 15 minutes can help you limit your usage (preferably not immediately after you wake up and also not during the evening before you go to sleep). You will become more lonely, and afraid if you are exposed to too much external negativity and troubles.

Practice self-care

Every day, you must separate time for yourself and be there for yourself. Small behaviors can have a significant impact on your life. Consider this: you spend eight hours in the office or working, two hours on your phone, and two hours watching Netflix. But you are unable to fix one hour of daily self-care. You will experience greater self-worth, stability, and inner serenity after you practice self-care on a regular basis. Any activity that allows you to spend time by yourself counts as self-care (no phone, no friends, only YOU).

In the context of yoga, we like using this time to concentrate on our asana, meditation, or pranayama practice since we know that doing so will improve our health in the long run.

Eat nutritious food

We are what we eat, we cannot dispute that. You won’t feel as energized and intelligent if you eat junk food as you will if you stick to a sattvic (clean) diet. Eating food that has just been cooked seems to be far from a priority in modern society and the western globe. The majority of people often dine out without knowing how their food was made or what was within. Poor eating practices (what you eat and how you eat) result in several digestive system disruptions which is the key to our overall health. Be mindful of what you eat, and take time to meal your plans. Purchase high-quality fresh fruits and vegetables And spend time lovingly preparing your own food. You won’t go back to eating out every day if you set a goal for yourself to stick with it for a month because you can already feel the changes taking place in your body.

Limit Your Social Media Time

Every day, a typical user scrolls through social media for about 2.5 hours. Although it appears that social media unites us all, this is not the case. We can stay in touch with our friends and acquaintances, but, to be honest, most of the time, hours are squandered, we are exposed to negativity, we feel numb, or we compare our lives to the “ideal” lives of hours. This has an effect on us in that it makes us feel more isolated, down, detached from our own lives, and subtly impacted by everything we are exposed to. Try to keep your daily time spent on social media to no more than 30 minutes. Many phones and some apps can control this usage. You will be surprised how much better you feel when you use social media less, engage in more actual interactions, or concentrate on taking care of yourself.

Lean on Loved Ones Near You

To navigate these uncertain times, talk to your friends and family to help you get better. Especially if it`s through video call, You will feel more connected, as well as free and tranquil, by talking about your challenges, feelings, and thoughts with others and letting your emotions flow naturally without arguing. It’s not necessary for us to agree on everything or to get angry when someone behaves differently, but it is crucial for everyone to communicate and foster a feeling of community. We all desire a sense of belonging, and we are already interconnected.

Focus on the positives

 How can one be positive in a world full of problems? Practice gratitude! Identify the people or things that make you joyful and count your blessings. Your mindset shifts to a more optimistic one when you remember and actively practice thankfulness. Additionally, placing yourself in another person’s position might increase your empathy and shift your perspective. Yes, it is annoying to be affected by high energy prices and restrictive travel policies, but consider the terrible level of fear that those who are now in a conflict zone must be experiencing.

Accept Uncertainty as it is

Life has always been unpredictable. Although we can influence some aspects of our lives, we can’t control everything. We must learn to take life as it comes and develop techniques for the uncertainty that life inevitably brings. Practice the methods to help you accept this and make peace with it.

Focus on your mental and physical Health

There has never been a more crucial time to concentrate on your physical and mental health. Many people ignore this completely, but if you can master your mind and body and develop a friendship with yourself through time, you can actually appreciate life with all of its highs and lows (everyone goes through this). Yoga is an old science that has been studied for a very long time. It has been demonstrated to assist you in finding mental peace, more stability, and endocrine system balance. It takes a comprehensive approach to health and subtly fosters well-being.

500 hour yoga teacher training in Nepal is a complete and organized program for Advance level Yoga teacher training. This teacher training program is designed to strengthen your basic learning and Yoga practice and concepts. You will learn all the aspects of Yoga in this course. You will master most of the asanas as well as learn all the theories behind Yoga. You will also learn various meditation practices. You will have knowledge of Ashtanga Vinyasa Yoga as well. ( Both Primary and Intermediate Series )

As a successful yoga teacher, you will need to have amazing yoga knowledge and yoga teacher training skills, and thus the 500 hour yoga teacher training in Nepal is designed to accomplish those needs. In this 500 hour yoga teacher training course, you will study both 200 hour yoga teacher training in Nepal and also 300 hour yoga teacher training course which will provide your certification for both levels of the yoga teacher training course.

Syllabus of 500 Hour Yoga Teacher Training Course

Yoga Philosophy :

Detailed study and analysis of yoga philosophies and traditional yogic texts: Meaning, Definition, and History of Yoga, Biography of some yogic Rishis such as Lord Shiva, Patanjali;

Brief introduction of the Yoga Sutras, Hatha Pradipika, and Gherand Samhita;

Forms of yoga: Karma yoga, Bhakti yoga, Gyana yoga, Dhyana yoga, Mantra yoga, Hatha yoga, Kundalini Yoga, Ashtanga Yoga

Yogic Lifestyle: Day Regimen, Night Regimen, and Seasonal Regimen, Aahara – Vihara – Vichaara – Vishraama;

Ethics: Yama (social ethics): eg. Ahimsa (non-violence), Satya (truthfulness); Asteya (non-stealing), Aparigraha (non-possessiveness), Brahmacharya (True nature), Niyama (individual ethics): eg. Shouch (purification); Santosha (contentment), Tapa (tenacity), Swadhyaya (self-study), Ishwor pradhan (self-surrender to god)

Concepts of Dharma and Karma, Bondage and Moksha

Yogic Aahara / Sattvic Food, Rules of healthy food habits

Ethics for yoga teachers, such as those involving teacher-student relationships and community

Understanding the value of teaching yoga as a service and being of service to others (Seva)

Yoga Asanas (Postures):

This advanced yoga teacher training course will teach you the practice of techniques and alignment for many advanced Asanas. You will practice traditional, research-based, modern, and advanced variations as well as precise corrections for a deeper understanding of Yoga Asanas. You will learn different asanas as per different yogic texts and practice them on a spiritual basis as well as physically. Asanas are taught by yoga teacher trainers who have experience of many years.

Pranayama, Mudras, and Bandhas

You will learn various Pranayama. As Pranayama is the most important aspect of our life for a better life. It is the key to deeper meditation. The breath is a gateway to enter into you. Students develop better in their own practice of pranayama by scouring the entire body through pranic (breath) energy.

Also Mudras and bandhas knowledge help to understand the pranayama in more detail.

Bhagwad Geeta-

The amazing class takes students through selected shlokas of the Bhagwad Geeta – its understanding, interpretation, and application of its essence to daily life.

Anatomy–Physiology And Yoga Therapy-

 A general understanding of the principal organs in each system; their overall structure and location. The nine Major systems of the body with their primary functions and the effect of Yoga practices on each of them.

• Yogic Diet- Principles for longevity
• Yoga Techniques and Asanas or Yoga postures
• Shat Kriyas– Purification techniques
• Pranayama’s– Yogic breathing techniques
• Yogendra Conceptual Techniques
• Mantra Chanting and Meditation skills

Teaching Methodology

• Communication skills such as group dynamics, time management, and the establishment of priorities and boundaries
• How to address the specific needs of individuals and special populations, to the degree possible in a group setting
• Principles of demonstration, observation, assisting, and correcting
• Teaching styles and Qualities of a teacher
• The student learning process
• Business aspects of teaching yoga (including marketing and legal) Exams and Evaluations- At the end of the course, students who have the stipulated attendance and they have completed the mandated assignments, can register with the course coordinator to give the final exams (Theory & Practical’s). Students are required to pass both the Theory and Practicals. The minimum passing mark for each is 50%

Benefits of 500 hour yoga teacher training in Nepal with Himalayan Yoga Academy :

1. We are one of the oldest yoga schools in Nepal. Himalayan Yoga Academy is a Pioneer in yoga teacher training for almost 12 years. We are the first Yoga Alliance USA-certified Yoga teacher training school in Nepal.
2. In-depth theory of Yoga Philosophy and practical knowledge.
3. It is a very cost-effective program and teacher training fees are affordable.
4. Food is Sattvic and according to the daily requirement.
5. On-School yoga library with an array of Yoga publications related books, journals, research papers, etc
6. Opportunity to learn about ancient Nepal culture.
7. Nepal is the land of the Himalayas. The Himalayas are the birthplace of Yoga. Adiyogi ( Shiva ) found Yoga in the mighty Himalayas.
8. Yoga Teacher Training in Nepal will encourage personal and spiritual development. Once you begin the yoga practices you will notice the changes in your attitude and thinking patterns. Better confidence, a calmer approach, balanced emotions, happiness, confidence, and better relations all are natural outcomes of practicing yoga with dedication.
9. Empowers you to lead a more holistic life.
10. The Himalayan Yoga Academy’s convenient location and easy accessibility from the International Airport and a natural choice. Experience green heaven and Yoga living.
11. We also take beautiful small hikes and also long hikes during the yoga teacher training in Nepal to provide them with amazing outdoor yoga experiences

Despite possessing the power and flexibility necessary to do Chakrasana, Kapotasana, or Ustrasana, have you been experiencing trouble? Is this the fear?

Why is it so fearful to fall into backbends than forwarding bends?

Backbends are not as much a natural movement of the body and also have no visibility of where someone is falling, there is always a fear of falling into the unknown. Forwards bends are something we perform quite frequently in our daily activities. Additionally, one can see where they are falling and have the security to land their palms safely. The majority of us deal with our judging minds and clinging egos as well as our flexibility and strength when minds and clinging egos as well as performing backbends, which is a difficult connection. These heart-opening positions need a lot of mental and physical fortitude since they feel like Pandora`s box that lets confusion, attachments, and fear out. Backbends are a beautiful opportunity to experience Yoga in its fullest form, as this practice focuses on body and mind in equal proportions.

How to resist fear of back bending emotionally?

 The five kleshas, or mental afflictions, described in the Patanjali Yog Sutras as Avidya( ignorance), Asmita ( identifications with the ego), raga ( attachments), dvesha ( aversion), and abhinivesha, are thought to be associated to the anguish we experience during backbends,( fear specifically of death). Anyone who is frequently experiencing fear and aversions will notice stiffness around their heart and diaphragm as a result. We are all aware that when we are strong and confident, our bodies are more open to new possibilities, whereas when we are afraid, we naturally slouch forward and round oir shoulders into the fetal position, which is the position where we feel the most secure. Another justification for why we aren`t afraid of forwarding bends is we find it safer. For one to be emotionally prepared, we can just sit in a relaxed position and observe the thoughts in the mind, the feelings, and emotions that arrive when you are doing back bending asanas. Embrace these kleshas with love and empathy, be more aware of yourself without any judgment and criticism and you will see great progress in releasing any emotions that block you while doing this posture.

How to prepare yourself for Backbending Postures?

• Keep your spine healthy– Our spine is the base of our central nervous system as it is the main center for energy flow and movements within the pranic body. So, mindful movement of spine will certainly help for the healthy structure and movement of the spine. Our spine are designed to move in 6 different directions – Forwards, backward, side to side, and twisting both sides. So, proper movement of the spine encourages the healthy movement of energy. Some of the postures that helps the spinal movement are the cat and cow pose, marichyasana B, and seated side bend.
• Doing some backbends postures actively: Backbends help to develop the muscles that surround the spine in the back in addition to stretching the front body. You can peform poses like locust pose, upward bow pose without gripping your ankles, and cobra poses with your hands off the mat. Your confidence to assume a deep backbend posture will increase as a result of performing these active backbends.
• Rise into backbends before falling: This one is very important to know; looking into the Instagram videos the way they directly fall down into the backbend. This will only increase the fear and lead to greater injury of your lower back.  So try to rise up in backbends, for example for chakrasana, lie on the floor with knees bent, place the palms under your shoulders and lift up, practice this and try to stay for good for 15-20 breaths.
• Understand where you need to be more flexible and work towards that: For Chakrasana, your body need to be a lot more flexible most particularly quads and psoas. So do some postures that will lengthen these muscles like lizard poses, low lunge side bend.

• Start slow on falling back: As it has lot to do with the mind. Start slowly. Especially for Chakrasana, try to fall back with wall support first of all then come back up. This also may not be easy as it seems but if you will know where your body exactly needs the resistance then it will be easier for you to do it in the second attempt.
• Always keep your lower back safe: you can tuck your tailbone down and keep moving your hips forwards, this will give lesser pressure to your lower back and you will get used to bending from your upper back.
• Don`t forget to breathe: the most important one is you have to keep breathing throughout the entire practice. As asanas will be much easier to do when one finds stillness in the moment which occurs by gaining control over the breath.

“Mayurasana” the name comes from the Sanskrit words Mayura means peacock and asana means posture.  It is a hand-balancing asana which is an advanced level associated with hatha yoga but is also part of other yoga types. It is one of the oldest non-seated asanas. The asana gives good stretch and strength to the muscles and upper limbs, back, and abdomen. It also helps in improving good posture and balancing skills. Though it looks simple and easy in photos and videos when someone is doing it, it may not be easy for complete beginners. Mayurasana should be the next challenge on your yoga list.

Preparations for this posture:

Get warmed up: Do not try this posture directly without some warm-up exercises. You must do enough exercises for your joints, especially the wrists. Your body should be activated before you try this. So, to activate and warm up your body you can start with a couple of Surya Namaskar series.

Do some easy asanas and postures: Perform some asanas that will activate your core strength, forearms, wrists, and all the upper body muscles. Also, increase your balancing stability. Here are some yoga asanas that can act as preparatory poses for Mayurasana.

• Cobra pose
• Table top pose
• High Plank, side plank variations
• Locust pose, superman pose
• Swan pose

How to do it:

You can perform Mayurasana on a Yoga mat, a carpeted floor, or a soft surface. Here is a step-by-step process for Mayurasana.

• Sit in the knees and heels spread wide apart. Lean your shoulders forward and place your hands on the ground in front of you. Make sure that your hands and elbows face inwards toward your heart
• As you press your palms into the floor, your torso will press against the back of your upper arms. Your head will come toward the mat.
• Unbend your knees and extend your legs behind you, toes facing the floor. Your hands and feet should bear the majority of your body weight.
• As you get ready to transfer the weight from your lower body to your upper body, engage the core.
• Squeeze your thighs together such that they form a single body part. Use your toes to shift the weight to your upper body.
• Lift up your feet individually. As you regain balance in your arms, lift your legs so that they are parallel to the ground.
• Raise your head and stare ahead. Hold the position for 15-20 seconds maintaining core, pelvis, and thigh strength.
• Exit the pose by lowering the feet to the ground and then knees to the ground. Take your hands off your wrists and lean back on your knees and heels to relieve the strain.

Benefits :

1. Overall strength and balance
2. Detoxification
3. Improves the posture
4. Helps reproductive system
5. Improves overall health (physical and mental health)
6. Improves and energizes organ functions
7. Increases your concentration
8. Improves sexual activity

During your yoga teacher training in Nepal from Himalayan Yoga Academy, you will learn various hatha yoga asanas which will totally make your body and mind strong. You will also learn this amazing pose step by step under the guidance of professional gurus. proper guidance will be given to all