Himalayan Yoga Academy

Education & research Foundation

Why Yoga in Nepal

Nepal is the origin of yoga. This is the country of yoga, the country of Tantra, and the country of spiritual practice. There are many reasons why Yoga in Nepal is considered the best place to learn yoga and do various courses such as yoga teacher training courses, reiki courses, singing bowl courses, meditation courses, and many more beautiful spiritual experiences.

1. Country of enlightened people:

This is the country that has enabled numerous people have attain enlightenment. Especially, during the time of Buddha, many meditators were enlightened. Though Nepal lacks good governance and a political system, it is very good in yoga and spiritual practice. You can feel the spiritual vibrations during your practice. Since many yogis, hermits, sages, solons, savants, recluses, eremites, etc. have attained a higher level of the spiritual realm, this is the best place for yoga, the best place for meditation, and other types of spiritual practices.

2. Favorable Geography:

The places and the relationships between people and their environments in Nepal are one of the best in the world. This is very favorable for yoga, meditation, and other techniques of spiritual practice. It is located between 26° 20′ and 30°10′ north latitude and 80° 15′ to 88° 19′ east longitude. This part of the earth is proper for yogic practice. That is why yoga originated here. This is the part of earth auspicious and sacred for spiritual growth. It is great in both ways- the physical properties of Earth’s surface and the various human societies that live there. People in Nepal are connected to spirituality.

3. Yoga and Spiritual Centers:

There are many types of spiritual and yoga centers in Nepal. Whatever type of practice you want, is available in Nepal. People are of different types. One likes a type of practice while the other likes other types of practice. Since Nepal is full of spiritual practice, you will find it here according to your interest.  

4. Access to Scriptures:

Many scholars in Nepal can impart knowledge and wisdom in Vedic Sciences such as Karma yoga, Bhakti yoga, Jnana yoga, etc. Spiritual Scriptures such as the Puranas, Bhagavad Gita, Dhammapada, Patanjali’s Yoga Sutras, etc. You will have access to all the ancient text here.

5. Multiple ways of understanding:

There are five major heterodox schools—Jain, Buddhist, Ajivika, Ajana, and Crvka—and six major orthodox Eastern schools—Nyaya, Vaisheshika, Samkhya, Yoga, Mīmāṃsā, and Vedanta. They teach spiritual knowledge in a unique way. You can understand philosophy from various perspectives.

6. Practicing Yoga with Yogis from Around the World

We welcome visitors from all around the world on an annual basis. Gain new insights into your yoga practice from yogis around the world. Together, you may practice, walk, cook, volunteer, and forge connections that will last a lifetime. We take pride in building a volunteer community where everyone feels supported and at ease expressing who they truly are. Spend your evening leading your preferred workshop, participating in other events, or sitting in the tipi with your new friends and sharing poems and stories. Talk to us if you have an idea for a fun activity to do while camping, hiking, or trekking; we’ll help you set it up.

7. Practice Seva Yoga (Selfless Service):

Even if a selfless act is conducted without regard for the outcome for the individual, it results in collective benefit and gain. One must face his or her challenges, reluctance, and negativity when doing selflessly. One gains awareness of his or her thought processes, habits, and other personality traits. Let go of personality traits that are no longer helpful to them via this increased self-awareness and discover an inner calm that is independent of and unaffected by external circumstances.

Seva yoga combines Bhakti yoga, the yoga of love and devotion, with Karma yoga, the yoga of action. One helps others through their deeds and does it with a mindset of unadulterated, selfless compassion when one engages in Seva yoga. “The word’s roots are thought to capture the spirit of Seva yoga. Seva derives from the Sanskrit words Saha, which means “with that,” and Eva, which means “too.” Seva, therefore, means “together with.”

8. Practice Yoga in the Himalayas:

There are many mountains and Himalayas which are best suited for yoga practice. You can enjoy the natural beauty, peaceful environment, and ancient system for the practice.

9. Time with Local people:

You can visit local people and understand their culture, lifestyle, habit patterns, traditions exploring, and many more. If you are interested to explore various secrets of Nepal, this is one of the best methods.

10.   The climate and weather in Nepal:

It varies greatly depending on the season and altitude. The Terai region in the south, which is less than 500 meters above sea level, and the High Himalayan region in the north, which is more than 5,000 meters, can both be classified as different climate zones in Nepal. Average temperatures in Nepal’s highest mountains drop to sub-zero levels after reaching a peak of around 24°C in the south. The amount of precipitation varies depending on where it falls in the country, with some high-altitude places in the north receiving less than 1,000 millimeters (mm) and some central and northern pockets receiving more than 3,000 mm. It is neither too hot, nor too warm, neither too rainy nor drought. It has a perfect climate.

11.  Strengthen Your Hatha, Jnana, and Bhakti Yoga Practice   

HATHA YOGA

The yoga style that Westerners are most accustomed to is hatha yoga. The word is derived from the Sanskrit words ha, which means “sun,” and tha, which means “moon.” The goal of the practice is to bring together the active and receptive traits that each heavenly entity represents. The goal of Hatha yoga is to develop harmony between the active body and its environment through proper breathing and physical alignment. Physical strength, physiological health, and emotional well-being are the results of this equilibrium.

Jnana Yoga

Self-awareness is the focus of Jnana Yoga. If you can do it, Jnana Yoga has the power to improve your life as well. Jnana Yoga doesn’t include performing any physical asanas, unlike Vinyasa or Hatha Yoga. Instead, utilizing the appropriate understanding is one of the four paths to enlightenment.

BHAKTI YOGA

The goal of Bhakti yoga is to realize the union of the individual self with God by dedicating oneself to the Divine that is present in everything. It has been called the loveliest of the yogic paths since it fosters love and acceptance for all beings and is driven by a love of God rather than a fear of adverse consequences or retribution. Yoga practitioners who follow the Bhakti path may worship through chanting, mantras of devotion, prayer, kirtan, and rituals.

Ashwini Mudra and its amazing benefits

We could never have predicted how much more of an effect our hectic lifestyle and unhealthy habits would have on our health. We now have the ability to undo the harm and embark on a healthy path, thanks to yoga asanas, exercises, and a diet filled with wholesome recipes.

Ashwini Mudra: What is it?

In English, Ashwini Mudra is known as horse motion or horse mudra. Ashwini Mudrayoga, a form of hatha yoga, includes contracting and relaxing the anal sphincter in a way that relieves constipation and hemorrhoids while assisting in bringing pranic energy up to the body. The term “horse mudra” refers to the rhythmic activity that horses engage in regularly, during which they contract and relax the entire pelvic region as well as the buttock muscles, sphincter, and perineum of the body.

How to do Ashwini Mudra: Steps-

The Ashwini Mudra can come in a variety of forms. These are two of them:

Ashwini Mudra (Variety I)

  • Sit tall and straight in Padmasana and comfort your body.
  • Eyes closed, begin inhaling. Spend a few minutes focusing on your respiration as it occurs naturally.
  • Now tense/ contract the anus sphincter muscle for a few seconds, without pulling or straining, and keep the whole body relaxed. Make sure that you only clench in the anal region during this exercise as far as possible.
  • Repeat the contraction for about 5 minutes.
  • Try to execute the contraction and relaxation cycle as smoothly and rhythmically as you can. You can progressively tighten the constriction even more.

Ashwini Mudra (Variation 2)

Try to sit on a towel that has been rolled up or on your heels for this variation of the Ashwini Mudra. View images of Ashwini Mudra to learn how. The Muladhara Chakra will feel more pressure as a result of this.

Following are the steps for performing Ashwini Mudra Yoga:

Fill the lungs to one-third of their maximum capacity by inhaling. Right now, quickly constrict and relax your anus twice. You should repeat this at least 15 times, roughly. Exhale gradually. 15 times, go through the entire inhalation and muscle contraction procedure. After that, slowly exhale.

Give it another go. For the third and last time, fill the lungs to one-third of their maximum capacity. The last 15 repetitions were spent contracting and relaxing the muscles. Don’t breathe out at this point. Instead, bring the shoulders forward and press the chin with the chest. You’ll feel the heat. Now exhale through your nose to let the stress leave. The energy will be felt throughout your entire body.

Things to Consider

Even though Ashwini Mudra has many excellent advantages, there is something you should keep in mind before doing the exercises. These consist of:

  • When a woman is pregnant or menstruating, she shouldn’t practice the Ashwini Mudra.
  • It can be used to treat problems like bedwetting and is also a type of yoga for youngsters.
  • You should stay away from Ashwini Mudra yoga if you have serious uterine problems.
  • Doing Ashwini Mudra asana is not recommended for anyone with conditions such as an enlarged thyroid, slipped disc, enlarged liver, or spleen.
  • Do Ashwini Mudra sparingly because doing it repeatedly can have negative effects on your health.
  • Never perform the Ashwini Mudra while moving.
  • In addition to this, you can perform it while lying down, standing, or in any other position.
  • To do the Ashwini Mudra correctly, you shouldn’t merely rely on pictures of it.
  • Consult with a yoga specialist for advice.

Advantages of Ashwini Mudra :

  1. Effective For Piles: Ashwini Mudra promotes healthy digestion in addition to other things. Additionally, it can be a beneficial kind of yoga for conditions associated with the anal and rectum, such as piles, hemorrhoids, and others. The blood circulation throughout the area is improved when you tighten the anal sphincter while performing this stance. This speeds up the process of healing and lessens localized pain and burning. So, if you have piles or another similar condition, we advise you to practice Ashwini Mudra frequently.
  2. Improved Digestion: One of the key advantages of Ashwini Mudra is improved digestion. The position aids in easing gas and constipation problems. It increases the flow of prana into the internal organs, making them more robust and disease-resistant. If you regularly practice Ashwini Mudra, you may also notice an improvement in your bowel motions.
  3. Enhances Sexual Health: Ashwini Mudra is frequently used to improve sexual health. Men will particularly benefit from this. The pelvic muscles, perineum, sphincter, and entire pelvic area are repeatedly contracted and relaxed in the Ashwini Mudra pose. These provide the sex muscles additional power and endurance while also strengthening them. Additionally, the position enhances pelvic blood flow, which adds to the pleasure of sex.

What’s next? Additionally, yoga enhances sexual pleasure by arousing the earth and water chakras’ sexual energies.

  1. Strengthens Uterine Muscles: It has been observed that Ashwini Mudra can assist ladies in resolving any uterine-related health issues. This organ is responsible for growing the fetus and carrying the child until birth. For this reason, uterine muscles need to be powerful. Furthermore, uterine muscles that are strong aid in relaxing the menstrual cycle. It has been shown that performing Ashwini Mudra and Mul Bandha together can strengthen the uterus muscles.
  2. Reduces Stress and Depression: We live fast-paced lives, which can occasionally cause undue stress. Depression can develop from long-term, constant stress. As you are aware, yoga is effective in battling both stress and depression. In a similar vein, Ashwini Mudra moves. It can support the adrenal gland’s healthy operation and regulate the body’s level of the stress hormone cortisol.
  3. Beneficial During Pregnancy: Ashwini Mudra asana can also be done to ensure a healthy pregnancy. It is well known for supporting the fetus’ gradually increasing weight. To strengthen the pelvic floor muscles, some women practice this yoga both before and after becoming pregnant.
  4. Supports Healthy Skin: It may come as a surprise, but Ashwini Mudra can help people achieve healthy, clear skin. It indirectly results in improved skin because it eliminates serious stomach-related disorders. Additionally, it supports a healthy hormonal system and endocrine system, which keeps your skin looking young and vibrant.

The Last Few Words

Now that you know everything there is to know about the horse gesture, it’s time to put your newfound knowledge to use by incorporating it into your daily routine. If you are a beginner, it is advised that you obtain professional advice on how to carry out this yoga correctly. This will not only make sure that you get the most out of all the advantages but also protect you from any negative effects that can result from using Ashwini improperly.

Sun Salutation B sequence with Breath

Sun Salutation B or Surya Namaskar B is an advanced variation of the traditional 12-posture sequence of flowing movements. There are many different Sun Salutation variations, with Sun Salutations A, B, and C ranking among the most popular. Sun Salutation B features 19 poses that offer a full-body stretch that opens the heart, shoulders, hips, back, and chest, and a cardiovascular workout.

Sun Salutation B or Surya Namaskar B increases energy in the body, boosting overall vitality and preparing the body for more advanced poses. When you focus on the preceding breath to movement and flow gracefully from one pose to the next, you will move from practicing physical asanas to moving meditation.

The proper method to synchronize your breath to the movements of your body.

1. Utkatasana – Chair pose

Start in the mountain position, or Tadasana, at the front of your mat. To calm and be within yourself, close your eyes and take a few deep breaths. Inhale, squat your knees and raise your wrists so that your upper arms rest just above your ears. The knee should not cross the toe level but can be behind your toe level. Try to maintain soft shoulders, a long spine, and legs that don’t “overshoot” your toes. Bring your wrists in front of you while bending your elbows if your shoulders are tight.  Gaze fix to your thumbs.

2. Uttanasana – Standing forward fold

Exhale, straighten your legs by pushing through your feet and sweep your body forward and downward while hunching at the hips. Maintain a long spine, move your shoulders away from your ears, and align your fingers with your toes. Bend your knees and put your fingertips on the ground or your hands on blocks if this is too challenging for your hamstrings. Gaze fix to your navel or tip of your nose.

 3. Ardha Uttanasana – Half-standing forward fold

Taking a breath, extend your sternum forward until it touches your fingers. In order to avoid compression, maintain your neck long on the sides and back. Imagine the crown of your cranium and your sit bones as sources of opposing energy that radiates outward.

You could adjust by putting your palms on the tops of your thighs or shins.

4. Chaturanga Dandasana – Four-limbed staff pose / low press up

Deeply bending your knees will allow you to press your palms solidly into the ground. When you become an advanced practitioner, you can try it without bending your knees.  As you exhale, engage your abdominal muscles to support your spine, focus your attention on a spot just in front of your toes, and jump back into Chaturanga Dandasana, sending your energy and sternum’s base towards this focal point. Land with your shoulders aligned with your forearms and your elbows bent. You have to engage your arms, shoulders, and core properly. Your elbows should be about 90 degrees, in this situation, forearms happen to be perpendicular to the ground.

5. Urdhva Mukha Svanasana – Upward facing dog pose

Take a deep breath in, roll onto your toes, and push your sternum forward and upward until your chest passes through the opening between your upper arms. Draw the thighs away from the floor while pressing the tops of the feet, particularly the big toes, solidly into the ground. Try to engage the entire palm region and fingers, not only the heel of your hands. Lift the sternum and look upward while keeping the abdomen slightly engaged to safeguard the lower belly.

6. Adho Mukha Svanasana – Downward-facing dog

Exhale, Raise the belly in and up, and tightly press the palms together. Step over your toes or roll your hips up and back to balance on the balls of your feet with your feet hip distance apart. Press the tops of the thighs back while extending through the sit bones and the crown of the cranium. Instead of pressing your heel to the floor, try to lengthen your spine.

7. Virabhadrasana I – Warrior 1

Exhale, grip your palms tightly and draw your belly in and upward. Step over your toes or roll your hips up and back to balance on the balls of your feet with your feet hip distance apart, it can be zero distance as well. There should be a balanced weight on both legs. Press the tops of the thighs back while extending through the sit bones and the crown of the cranium. Instead of forcing your feet to the floor, try to lengthen your spine.

8. Chaturanga Dandasana

As you exhale, frame the right foot with your hands and return to Chaturanga. Make sure your shoulders don’t drop below the line where your arms are.

9. Urdhva Mukha Svanasana / Upward facing dog 

Inhale and go ahead to Urdvha Mukha Svanasana / Upward facing dog pose.

10. Adho Mukha Svanasana – Downward-facing dog

Exhale, then return to Adho Mukha Svanasana.

11. Virabhadrasana 1 Warrior 1 on the other side

Inhale, Step forward with your LEFT foot into Virabhadrasana from Adho Mukha Svanasana.

12. Move through Chaturanga 

13. Urdvha Mukha Svanasana

14. Adho Mukha Svanasana; hold the pose for five deep breaths

15. Ardha Uttanasana – Half-standing forward fold

Deeply squat on your knees while gazing at your hands at the conclusion of the fifth breath. Hug your abdominal muscles in and up, then firmly push your palms into the ground. Keep your elbows slightly pliable as you rise onto the balls of your feet and hop or float to the top of your cushion. Inhale, returning to your fingers, take Ardha Uttansana, and extend your sternum forward once more.

16. Uttanasana – Standing forward fold

Exhale, Fold deeply, extending the back of your neck and vertebrae, and bringing your palms once more to the outside of your feet.

17. Utkatasana – Chair pose

Inhale, Take a deep breath in, flex your knees, and raise your arms back up towards the heavens. Keep your tailbone long and your neck’s sides open.

Exhale, straighten your legs by pressing into your feet and bring your hands together so that they rest at the base of your heart.

Take five lengthy, deep breaths while standing in Tadasana with your eyes closed. Then, repeat the process. Start with three to five cycles.

Utthita Hasta Padangustasana A, B, C and D

Utthita Hasta Padangusthasana is a standing posture that fosters equilibrium, balance, and increased focus. The word is a combination of the Sanskrit words utthita, which means “standing,” hasta, which means “hand,” padangustha, which means “big toe,” and asana, which means “pose”. It is known as the Extended Hand To Big Toe Pose.

How to do Utthita hasta padangusthasana-A:

  • Stand straight and tall in samasthiti.
  • Inhale and lift your right leg, and grab your right big toe with your right hand while keeping your left hand on your left waist.
  • Exhale and pull your leg closer to your chin and slightly fold forward towards your leg.
  • Gaze fix to the big toe. Hold the pose for about five deep breaths.

How to do Utthita hasta padangusthasana- B:

  • From Utthita hasta padangusthasana- A, inhale and release your forward fold. Continue holding your big toe and keep your body straight
  •  Exhale and slowly move your right leg towards the right side while holding your big toe with your right hand. Turn your head to the left side. Gaze fix far to the left.
  • Hold the pose for about 5 deep breaths.

How to do Utthita hasta padangusthasana- C:

From Utthita hasta padangusthasana- B, bring your leg back to the front and pull your right in front with both hands. This is done only for one breath according to the Ashtsnga Vinyasa Series. Yet, if you want you can increase its duration up to five deep breaths.

How to do Utthita hasta padangusthasana- D:

  • From Utthita hasta padangusthasana-C, inhale, release your both hands and keep them on your waist.
  • Keep your leg extended forward parallel to the floor.
  • Hold the pose for about five deep breaths, gaze fixed on the big toe, and release.
  • Repeat the same process on the other side as well.

Benefits of Utthita hasta padangusthasana:

  •  Utthita hasta padangusthasana boosts the strength of your leg.
  •  It enhances a person’s feeling of balance, both physically and mentally.
  •  It boosts mental focus during meditation, harmonizes feelings, encourages mental steadiness, and heightens self-awareness.
  • In addition to strengthening the core and opening the heart, this posture aids in maintaining a sense of calm and equilibrium that is always present.
  • It helps to balance the left and right hemispheres of the brain.
  • If you do this pose regularly, it works for anti-aging.
  • Utthita hasta padangusthasana stimulates the Muladhara (root) and svadisthana (spleen or sacrum) chakras. A person’s feeling of stability, openness to intimacy, creativity, and sense of self are all strengthened when these two chakras are stimulated.
  • Stretches and opens the hips, shoulders, and arms while strengthening the legs, ankles, and muscles around the knees.
  • It also thoroughly stretches the hamstrings or back thigh muscles.
  • Improved digestion and lower back pain relief are both benefits of this practice.

Modifications :

  • Beginners who need modifications can use a strap to hold on to the foot, maintain the leg bent, and open the hip to the side. As soon as one is balanced enough to turn to the side, one can also keep looking forward.
  • Another adjustment is to bend your knee and hold on to the top of your shin, which is near your knee, rather than your big toe.
  • If your balance is not proper, practice it next to a wall or pillar. As and when necessary, take support of it.

Contra-indication for Utthita Hasta Padangusthasana

You should never perform Padangusthasana if you have any of the following medical problems without first speaking to a qualified yoga instructor or ayurvedic physician:

  •   Pregnant women later than four months.
  •   Knee pain or Arthritis
  •   Recent surgery in the neck, abdomen, or knees.
  •   Chronic diarrhea
  •   Injury in the back, quadriceps, or hamstrings.
  •   Persistent headaches or migraine.

Who should not miss Utthita Hasta Padangusthasana?

Padangusthasana can be readily altered to accommodate various fitness goals, ages, and health conditions.

This asana is good for all but very important for:

  • Children
  • Seniors
  • Those who have issues with their kidneys and stomach.
  • People who wish to lessen their anxiety and tension.
  • People who suffer from lower back pain.
  • Those who often experience stomach issues.
  • People who experience occasional light headaches.

Remember:  

Deep breath during an asana is very important to gain strength to hold the pose for a longer duration and maintain stability and balance. It is better to observe a deep breath from nostrils to tandem (area 2 inches below your navel) and tandem to nostrils. This practice will continue to recharge your body.