Om Bhadram Karnebhi Shrnuyama Devah with Meaning

This shloka (Vedic Hymn) is inscribed and taken from the Kanwa Sakha of Sukla Yajur Veda in the 25 Chapter and Shloka 2:1. This mantra is said to bring blessings and a good life for everyone. It is a shloka for people to wish them auspicious and happiness in the upcoming steps of life. Chanting holds the power to transform our bodies and minds in many ways. The mind becomes focused, breath grows longer and steadier. The vibrations of the sounds influence the well-being of our bodies. Chanting can shift our energy towards activity or calmness. It can engage our emotions or soothe them. The words of chants shift our thoughts. Let’s chant this beautiful shloka together.

Sanskrit Shloka :

ॐ भद्रं कर्णेभिः शृणुयाम देवाः ।
भद्रं पश्येमाक्षभिर्यजत्राः ।
स्थिरैरङ्गैस्तुष्टुवाग्‍ँसस्तनूभिः ।
व्यशेम देवहितं यदायूः ।

English Translation:

Om Bhadram Karnnebhih Shrnnuyaama Devaah |
Bhadram Pashyema-Akssabhir-Yajatraah |
Sthirair-Anggais-Tussttuvaamsas-Tanuubhih |
Vyashema Deva-Hitam Yad-Aayuh |

Meaning:

Om, May we here only good and what is auspicious with our ears,
May we See all the auspicious and adorable with our eyes,
May we be Prayerful in Life with Steadiness in our Bodies and Minds,
May we offer our lifespan allotted by the devas for the service of god.

How to Start a Meditation Practice? There are many benefits of yoga to leading a healthy life. Meditation is a tool to quieten your mind. The true goal of Meditation is to understand the silence inside of your mind. To find oneself (Who am I) inside the emptiness inside of your consciousness. Meditation has many benefits, but you can get them only if you do it properly.

Know what the right way to meditate is. Meditation is not an easy practice, and every individual carries the monkey mind and hence has a problem that they are not able to keep their concentration or focus on one point while meditating. In fact, there is a way to meditate as well.

Himalayan Yoga Academy has summarized 5 simple tips on how to start a Meditation Practice. Let’s Dive into the blog:

1. Finding a Right Place

While practicing meditation, the first and very important step is choosing the place of meditation. It is very important to have a clean place and a relaxed atmosphere to meditate. You need to find a peaceful place. The place of meditation should neither be too high nor rough and It should be a place where one can sit comfortably and meditate, it can be a tea house, even if it can be your balcony or the roof of your house. Therefore, the good time to meditate is also said to be either early morning or night because the atmosphere is calm at both times.

2. Choosing Comfortable Clothes

While meditating, we should wear loose-fitting clothes, wearing very tight clothes cannot be meditated on for long, we do not feel comfortable, and our attention wanders, so clothes should always be loose-fitting. Moreover, it makes stretching easier and one can practice with ease while performing the asanas with proficiency.

3. Sitting in the Best Position

Many people around the world think that meditation should always be done in a particular posture. But the truth is one can get to the point of deep meditation in any posture, there are not any special postures mentioned. As the goal of yoga asana is to conquer an asana so that you can sit in one posture for a longer duration. But if you want to really meditate you can even sit in a chair or can do it lying down on the floor as well meditation can happen at any time at any moment at any time……

We should keep the fingers of both our hands together, there should not be any kind of stiffness in the body, and the body should be kept light and loose. To meditate, special care must be taken of things like our head, neck, and waist should be straight.

You can choose any corner of your house to meditate, keep in mind that always meditate in a closed space, and initially avoid meditating in an open place.

4. Empty Your Thoughts

The most important step is to empty your mind from unnecessary thoughts and emotions. If there is something going into your mind, bring it to a state to quit and pay attention to only one point. Many times, in Meditation, a person is present physically while meditating but somewhere else mentally. While meditating you should forget all your troubles and focus on God. You cannot meditate while under stress.

5. Control on Breath

First, know about breathing as breathing is the only medium through which we are connected to the cosmos. The final goal of meditation is the realization of the supreme cosmos or soul. Inhalation and exhalation are closely related to meditation. Meditation happens in the right way only when deep and long breaths are taken and exhaled comfortably. If the breathing is fast, then it means that you are not doing meditation properly. The speed of breath should be slow during meditation.

Nepal is a country of mountains. People from all around the world gather in this small landlocked country to do amazing adventure treks and yoga treks. All treks are beautiful pathways located in the mountains where one must walk for certain days carrying different stuff in their back in the form of a rucksack or other bags. Hence The size of your rucksack relies basically upon whether you have porters on your trip or you are carrying all your stuff on your own.

If you are carrying all your stuff on your own or going with the help of porters, you really need to filter the things that you need the most in the trek of the Himalayas, the list here given and prepared by Himalayan Yoga Academy is the most basic list that is most needed for the trek in Nepal of any season or any time of the year you are visiting Nepal. So, When you make your Nepalese trek Preparation here is the packing list for trekking equipment or trekking gear packing list you should consider:

 1. Rucksack

A good rucksack is the most needed thing you will need. During the trek, the bag is like part of your body so ensure that it is both durable and most importantly, comfortable. During treks, carrying something uncomfortable for five hours a day is a very hard and terrible feeling. A 50L rucksack will be best for most trek areas in Nepal, but if you want to go on an adventure later, get at least a 70L one as it is spacious and will save you from carrying an extra bag on longer treks.

While buying your backpack, you should check its straps, if some side pockets and departments are provided, and if it has a supporting frame fitted into it. Get a good one that will last for longer times and provides you with comfort for the treks.

2. Trekking boots

Shoes ought to be the second most significant thing you purchase, perhaps the most significant. Given you will walk around five hours daily, by and large, these ought’s are basically as agreeable as could be expected. The boots should have a decent grasp, their soles a piece hard so you don’t feel the sharp stone, and, in a perfect world, they ought to be waterproof. Putting resources into great quality will be worth the effort. You can carry good slippers for light wearing during the trek.

3. Trekking poles

Many say they do not require trekking poles, but these really help you out during both uphills and downhills. It provides stability and can act as another limb.

4. Water bottle

Take two bottles of at least a liter each and refill whenever possible. Don’t rely on bottles of mineral water. Normally it’s not available everywhere in the trek, it’s environmentally unfriendly, but it’s even worse up in the mountains as there’s little chance of recycling.

5. Clothes

Pack only such clothing that you are comfortable in. There is no point trying to be stylish at 5,000 meters so that means no heavy clothes like jeans. You can carry gloves if it’s wintertime like December, January, and February.

Must carry clothing for treks in Nepal are:

• Trekking pants and T-shirts (Every Season )
• Fleece tees and jacket (Every Season)
• Windproof and waterproof, padded jacket (Every Season)
• Down jacket (Choose Type as per the season)
• Poncho (raincoat) (especially in June, July, August)
• Thermal inners (Especially in Winter)
• Undergarments (Every Season)

6. Socks

Right Socks are just as important as the good shoes you wear. These woolen socks will be your lifesaver in the high mountains. Always wear the right type of trekking socks.

Pro tip: Always carry an extra pair.

7. First-aid kit

You never know what can be at high elevation in nature, which is why carrying medications for acute mountain sickness, stir sickness, fever and diarrhea are of utmost significance. Adding to that, antifungal cream, pain relief spray, tapes, and ointment for shoe bites, etc. are many of the drugs you should consider carrying in your first-aid stuff.

8. Head torch

It might feel like you do not need this, but in a country like Nepal this a must you need as Nepal is the country of power cut-off. Carry alternatives for batteries; you will need them if you want to chase the early mountain sunrises

9. Small Knife or Swiss Army knife

It is not a must-carry tool, but it is ideal if you carry one because you never know what kind of situation you will end up in.

10. Hat and sunscreen

A cap is also good, but a hat will protect you even more. And you look like Indiana Jones which is cooler. Sunscreen is also mandatory because it gets quite warm there and without it, you will likely get a horrible tan.

11. Toilet paper or Wet Tissue

This is mandatory. Make no mistake, you will need it. Carry at least three. Wet Tissue will be most needed especially in cold climate times as it will be used for various moments of the trek.

12. Lip balm and moisturizer

Another mountain air is cold it normally dries out your skin and lips and having a small moisturizer and something to protect them both will really save your lips from cracking up.

13. Sunglasses

Right wraparound glasses are suitable for snow, it’s bright up there, but specialized glacier glasses with side pieces are not needed. get 2 pairs if in case you lost or broke it or 1 is fine.

14. Books

If you are a personal fan of reading, then at least carrying one or two books should be enough so that you have something to be entertained while on the trek. It feels amazing to dive into books in that spiritual environment.

15. Toiletries

Shampoos, soaps, toothpaste, towels, cold cream, toothbrush along handwashes are a few must-carry items.

16. Sleeping bag:

 It gets hardly cold at night, indeed at low elevations in winter (don’t be surprised if the hills circling Kathmandu receive a dusting of snow in December and January), and the thin, gap-riddled walls of trekking lodge bedrooms give little protection. A good sleeping bag is a pricey bit of stuff and bags can be rented in Nepal. Get the best sleeping bag according to the weather and climate by consulting with your trekking operator.

16. Insurance:

Easily forgotten, but possibly the most important item of all is a decent, comprehensive journey insurance policy that covers trekking at altitude and in Nepal.

 You should check these last two points precisely because multiple trip insurance programs don’t cover trekking above 2,000- 3,000 m which is problematic in Nepal and some no longer ensure people travelling to Nepal at all.

 effects not to bother taking on a trek are computers, tablets, and similar. They get smoothly broken on the trail and batteries tend not to work above a given altitude. And further to the point, ultimately other people don’t want to see their fellow climbers fused to their tablets in a trekking lodge at night.

Official Documents for Nepal Trek packing list

1. Passport: The passport is the most valid 6 months before you arrive here. get a copy of it.
2. Few passport-size photographs, for a visa, and to get the local sim card.
3. A copy of the tour itinerary
4. A list of important phone numbers

Mostly Used Power plugs and sockets for Nepal trek packing list :

Nepal has an electrical voltage of 220-240 volts. It supplies current at 50Mhz. Most of the electric plugs in Nepal are two or three prongs that are in round shape. During the Nepal trek packing list, you can use 3 types of plugs. Types C, D, and M, plug type Care with two round pins, plug type D is the plug that has three round pins in a triangular pattern, and plug type M has three round pins.

Types

C:  It is also known as the standard “Euro” plug.

D: This socket works in some African and Asian countries with Nepal.

M: It also looks like plug D but with larger pins. This socket only works with plug M.

While you are on the tour you may not be able to charge your phone so better if you can get the power bank.

Hope this Nepal trek packing list will be helpful information for your Nepal Trip and Travels. This is a complete guide on what to bring in Nepal during your trek or trip in Nepal. Also during your travel to Himalayan Yoga Academy while you are coming for a yoga retreat or yoga teacher training in Nepal you can follow the given link :
WHAT TO PACK FOR A YOGA TEACHER TRAINING / YOGA RETREAT – THE ULTIMATE CHECKLIST

Introduction: What is Migraine?

Why Yoga for Migraine? Migraine is a neurological disorder that causes recurring headaches ranging from moderate to high intensity. Typically, it affects only one half of the head and can last from 2 hours to more than 2 days. When under a migraine attack, the sufferer may become extremely sensitive to light or noise. Other common symptoms include vomiting, nausea, and pain aggravation due to physical activity.

Migraine headaches cause unbearable pain and can hamper one’s personal as well as professional life. Explaining your situation to family, friends, and colleagues will encourage moral and emotional support from them. It will also help them have an open-minded view of your situation. Further, we talk about yoga for migraine…

Symptoms of Migraines

Migraines symptoms may vary from person to person, but they generally include:

1. Headache: Migraine headaches are typically characterized by a throbbing or pulsating pain that can be moderate to severe in intensity. The pain often occurs on one side of the head but can occur on both sides.

2. Aura: Many people with migraines experience an aura before the onset of the headache. The aura can include visual disturbances such as seeing flashing lights or zigzag lines, or sensory changes such as numbness or tingling in the face or limbs.

3. Nausea and vomiting: Many people with migraines experience nausea and vomiting, which can worsen headache pain.

4. Sensitivity to light and sound: People with migraines may be sensitive to light and sound and may need to seek out a dark, quiet environment to find relief.

5. Fatigue: Migraines can be very exhausting, and people may feel very tired or fatigued after an attack.

6. Dizziness or vertigo: Some people with migraines may experience dizziness or vertigo, which can make it difficult to perform daily activities

Types of Migraines

There are several types of migraines, each with its own unique set of symptoms and triggers. However, the most common types are as follows:

1. Migraine without aura:

This is the most common type of migraine, in this type of migraine, the headache is moderate to severe that lasts for several hours to days. People suffering from this type of migraine may experience nausea, vomiting, and sensitivity to light and sound.

2. Migraine with aura:

This type of migraine is characterized by visual disturbances such as flashing lights, zigzag lines, or blind spots, which can occur before or during the headache. Other aura symptoms may include tingling or numbness in the face or hands and difficulty speaking.

3. Chronic migraine:

This type of migraine occurs when a person experiences migraines for 15 or more days per month. People with chronic migraines may have a headache on most days, and the pain may be less severe than in other types of migraines.

4. Menstrual migraine:

This type of migraine is generally triggered by hormonal changes during the menstrual cycle and often occurs just before or during menstruation. Women who experience menstrual migraines may also have other menstrual-related symptoms such as cramping and bloating.

5. Vestibular migraine:

This migraine type generally involves dizziness, vertigo as well as balance problems in addition to headache pain. People with vestibular migraines may also experience nausea, vomiting, and sensitivity to light and sound.

6. Hemiplegic migraine:

This type of migraine is rare and can cause temporary paralysis or weakness on one side of the body. Hemiplegic migraines may also cause other symptoms such as vision changes, difficulty speaking, and confusion.

7. Retinal migraine:

This type of migraine is rare and affects vision in one eye. People with retinal migraines may experience temporary blindness or loss of vision in one eye, in addition to headache pain.

8. Abdominal migraine:

This is a type of migraine headache that primarily affects children. It is characterized by recurrent episodes of abdominal pain that usually last for several hours. The pain is often severe and can be accompanied by other symptoms such as nausea, vomiting, and diarrhea.

9. Basilar Migraine:

It is also known as migraine with brainstem aura (MBA), is a type of migraine headache that involves aura symptoms originating from the brainstem. The brainstem is the area of the brain that controls many important bodily functions, such as breathing, heart rate, and blood pressure.

10. Cluster Migraines:

This migraine type is sometimes referred to as “cluster headaches”. It is a type of headache that occurs in cycles or clusters. They are characterized by intense, excruciating pain on one side of the head, typically around the eye or temple. Cluster headaches can occur several times a day, often at the same time each day, and can last from 15 minutes to several hours.

What Causes Migraines

The actual cause of migraines is not completely known. However, there is a belief that it is a combination of genetic and environmental factors. These factors affect the brain and its blood vessels. Let’s look on some general causes of migraines:

1. Genetics: Migraines tend to run in families, suggesting that there may be a genetic component involved. Certain genes have been identified that are associated with an increased risk of migraines.

2. Hormones: Migraines are more common in women than men, and they often occur around the time of menstruation. Fluctuations in hormones, such as estrogen and progesterone, may play a role in triggering migraines.

3. Migraine Triggers: Certain foods, drinks, and environmental factors can trigger migraines in some people. Common triggers include alcohol, caffeine, chocolate, cheese, stress, lack of sleep, and changes in weather.

4. Abnormalities in the brain and its blood vessels: Migraines are thought to involve changes in the brain and its blood vessels. During a migraine attack, the blood vessels in the brain may constrict and then dilate, causing pain and other symptoms.

5. Neurotransmitters: Migraines may be related to abnormalities in the levels of certain neurotransmitters in the brain, such as serotonin and dopamine.

How Yoga Can Help with Migraines

Yoga can be a natural and effective way to manage migraines and reduce their frequency and intensity. The practice of yoga can help with migraines in several ways such as:

1. Reducing Stress: Stress is one of the primary triggers of migraines. Yoga can help reduce stress levels by calming the nervous system, which in turn can help prevent migraines.

2. Improving Blood Circulation: Yoga poses can increase blood flow and oxygen to the brain, which can help alleviate migraines.

3. Relaxing the Body and Mind: Yoga helps release tension in the body and calm the mind. This way it helps reduce the intensity and frequency of migraines.

Yoga Poses for Migraines

Yoga is an ancient technique that promotes holistic living through a combination of postures and breathing techniques. Yoga is a side-effect-free method to fight migraines. Practicing these simple yoga postures for a few minutes every day will help prepare you better for the next migraine attack:

1. Downward-Facing Dog Pose (Adho Mukha Svanasana):

This pose stretches the spine, shoulders, and neck. Hence it can help release tension and relieve migraines.

2. Child’s Pose (Balasana):

This pose helps calm the mind and reduce stress levels. It also gently stretches the back and neck, which can help relieve migraines.

3. Standing Forward Fold (Uttanasana):

This pose can help relieve tension in the neck and shoulders. It also increases blood flow to the head, which can help alleviate migraines.

4. Eagle Pose (Garudasana):

This pose helps release tension in the shoulders and upper back, which can help alleviate migraines.

5. Seated Forward Bend (Paschimottanasana):

This pose can help calm the mind and reduce stress levels. It also stretches the back and neck, which can help relieve migraines.

6. Fish Pose (Matsyasana):

This pose can help relieve tension in the neck and shoulders. It also increases blood flow to the head, which can help alleviate migraines.

7. Corpse Pose (Savasana):

This pose is a relaxation pose that can help calm the mind and reduce stress levels. It is a great way to end yoga practice and reduce the likelihood of a migraine.

8. Supported Shoulderstand (Salamba Sarvangasana):

Lie on your back with your legs raised up and supported by a wall or other prop. This pose can help improve circulation to the head and calm the mind.

9. Legs Up the Wall Pose (Viparita Karani):

Lay down on your back and keep your legs resting up against a wall. This pose helps improve circulation to the head and relieve tension in the neck and shoulders.

10. Head-to-Knee Forward Bend (Janu Sirsasana):

Sit with one leg stretched out in front of you and the other leg bent with the foot touching the inner thigh. Fold forward over the outstretched leg and reach for your toes. This pose can help relieve tension in the neck and shoulders and improve circulation to the head.

11. Cat-Cow Stretch (Marjaryasana-Bitilasana):

Start on your hands and knees, then alternate between arching your back and rounding it. This pose can help release tension in the neck and spine.

These are the yoga asana for migraine, which are very helpful in managing the problem of migraines.

Tips for Practising Yoga for Migraines

Below are a few tips that we can keep in mind while practicing yoga for migraines:

1. Practice regularly: Practice yoga at least 3-4 times a week to help prevent migraines.

2. Listen to your body: If a pose feels uncomfortable or painful, modify or skip it. Always listen to your body and practice within your limits.

3. Breathe: Focus on deep and slow breathing throughout your yoga practice. This can help reduce stress levels and calm the nervous system.

4. Avoid straining the neck: If you have a migraine, avoid straining your neck. Instead, focus on gentle stretches that can help relieve tension.

4. Practice in a quiet space: Practice yoga in a quiet, peaceful space free from distractions. Practicing this way can help reduce stress levels as well as calm the mind.

Pranayama for Migraines

Apart from incorporating yoga for migraines, it is more beneficial if we use pranayama for migraines also. Pranayama, which refers to the practice of controlling the breath in yoga, can be beneficial for managing migraines in several ways such as:

1. Stress reduction: Pranayama practices, such as alternate nostril breathing (Nadi shodhana) and deep belly breathing (diaphragmatic breathing), can help reduce stress and tension in the body, which are common triggers of migraines.

2. Oxygenation: Certain pranayama practices, such as Kapalabhati (skull-shining breath) and Bhastrika (bellows breath), can help increase oxygen flow to the brain and improve blood circulation, which can reduce the frequency and intensity of migraines.

3. Relaxation response: Pranayama practices can activate the relaxation response in the body, which can help reduce pain and tension associated with migraines.

4. Hormonal balance: Some research suggests that regular pranayama practice can help regulate hormones, which may be a contributing factor to migraines in some individuals.

 Here are the main pranayamas which are especially helpful in the condition of migraines:

1. Anulom Vilom

Anulom Vilom pranayama is also known as alternate nostril breathing, Nadi Shodhana pranayama or “the breath of purification”. This pranayama is commonly practiced to promote balance and relaxation in the body and mind.

This pranayama technique involves inhaling and exhaling through alternate nostrils while holding one nostril closed with the fingers. It can help calm the mind, reduce stress, and improve circulation, which can help reduce the frequency and intensity of migraines.

To do Anulom Vilom, you need to sit in a comfortable position while keeping your back straight and shoulders relaxed. Now using your right hand, place your thumb on your right nostril and your ring and little fingers on your left nostril.

Now slowly take a long deep breath through your left nostril while closing your right nostril with your thumb. Hold your breath for a while, then remove your thumb and exhale through your right nostril while closing your left nostril with your ring and little fingers.

Do the same practice with the right nostril also. Repeat this pattern for several rounds, alternating the nostrils with each inhalation and exhalation.

2. Bhramari Pranayama 

Bhramari (Humming Bee breath): This pranayama technique involves inhaling deeply and exhaling while making a humming sound like a bee. It can help reduce stress and tension in the body and activate the relaxation response, which can reduce pain and tension associated with migraines.

To practice Bhramari pranayama for migraines, Sit comfortably keeping your back straight and shoulders relaxed. Now close your eyes and place your index fingers on your ears, and your thumbs on your forehead.

Take a deep breath in through your nose, hold it for some time and as you exhale, make a low humming sound like the buzzing of a bee, while pressing your forehead with your thumbs and keeping your mouth closed.

Focus on the vibration and sound of the humming. Keep repeating this process as many times as you feel comfortable.

3. Ujjayi Pranayama

Ujjayi (Victorious breath): is also known as “victorious breath” or “ocean breath” due to the sound it produces, which is similar to the sound of waves in the ocean. This pranayama technique involves inhaling and exhaling through the nose while slightly constricting the back of the throat. It can help reduce stress and tension and improve circulation, which can reduce the frequency and intensity of migraines.

To practice Ujjayi pranayama, sit in a comfortable seated position while having your back straight and shoulders relaxed. Now constrict your throat and inhale through your nose while expanding your chest and filling your lungs with air.

Exhale through your mouth while slightly constricting your throat muscles, creating a hissing or ocean-like sound. Focus on the sound and sensation of your breath as you continue to practice Ujjayi pranayama. Do it for as many rounds as you feel comfortable.

4. Udgeeth pranayama

It is a pranayama technique in which the breath is exhaled slowly while chanting the sound “Om” or “Aum”. It is also known as Om chanting pranayama. Udgeeth pranayama is believed to have several benefits, including reducing stress and anxiety and improving concentration and focus, thus offering good help in managing migraines.

To practice Udgeeth pranayama, get into a seated position with your back straight and shoulders relaxed. Inhale long and deep and exhale slowly while chanting the sound “Om” or “Aum” for the entire duration of the exhalation.

Focus on the sound and vibration of the “Om” as you chant it. This is one round, but you need to repeat this process for multiple rounds according to your capability.

5. Bhastrika pranayama

Bhastrika pranayama is a type of pranayama technique in yoga that involves forceful and rapid breathing through the nose. It is also known as “bellows breath” due to the rapid and vigorous movement of the diaphragm during practice.

It is helpful in reducing migraines due to its ability to promote relaxation, reduce stress, and improve circulation in the body.

Migraines are often triggered by stress and tension in the body, and Bhastrika pranayama can help to release this tension by calming the mind and nervous system. This, in turn, can help to alleviate the symptoms of migraines.

Additionally, Bhastrika pranayama improves circulation by increasing the oxygen supply to the brain and other parts of the body. This can help to reduce inflammation and promote healing, which can be beneficial for those who suffer from migraines.

To practice Bhastrika pranayama, get in a seated position keeping your back straight and shoulders relaxed. Begin inhaling and exhaling rapidly through your nose, with forceful and equal emphasis on both inhalation and exhalation.

Focus on the movement of your diaphragm and the sound of your breath. Continue practicing Bhastrika pranayama for as many rounds as you feel ok, starting with a few rounds and gradually increasing as you become more comfortable with the practice.

Conclusion Yoga for Migraines :

Yoga can prove to be an effective way in managing the problem of migraines. By reducing stress levels, improving blood circulation as well as relaxing the body and mind. Yoga can help alleviate migraines and improve one’s quality of life. Incorporate the above yoga poses into your regular practice to help prevent migraines and enjoy a pain-free life.

Reference : https://www.shivatattvayoga.com/yoga-for-migraine/

Laughter Yoga is a wonderful practice & discipline based on the revolutionary idea – simple and profound – that anyone can laugh unconditionally, without relying on humor, jokes, or comedy. Laughter is simulated as a body exercise in a group: with eye contact and childlike playfulness, it soon turns into real and contagious laughter. It is based on the scientific fact that the body cannot differentiate between fake and real laughter. One gets the same physiological and psychological benefits, which are many.

We have dedicated the first Happiness Shot of our Happiness Contribution™ Show to the Benefits of Laughter in the business world. 

Why: The Benefits of Laughter Yoga

Laughter yoga gives the maximum health benefits because it is:

1. Sustained (10-15 minutes)
2. Deep (diaphragm)
3. Unconditional

The benefits are so many that one can wonder why we don’t all just laugh daily like we shower and brush our teeth. Here are just a few benefits of laughter yoga in 5 main areas :

1. Mood: better mood and less anxiety & depression, because of the production of serotonin & endorphins, and better oxygenation
2. Health: Increased oxygenation: stronger respiratory system and increased oxygenation, hence more concentration, attention, and better performances
3. Health Improvements: 
   i)reduced stress & related illnesses, because Laughter activates our parasympathetic system & reduces cortisol production
   ii)better digestion, because the movement of abdominal muscles & diaphragm provides a gentle massage to all digestive organs, functioning as internal jogging
   iii)healthy heart and better circulatory system
   iv)stronger immune system and less sickness because of the increased number of natural killer (NK) cells and interferon-gamma (IFN)
4. Performance and work: Increased creativity and innovation because of the playfulness and right brain activation; increased energy because of oxygenation
5. Social connectors: people who laugh together bond together and work better together; the laughter clubs become real supportive networks for their members
6. Copying mechanism in challenging times: A quote from the founder Dr. Kataria which I love and has become the motto of the movement is “I don’t laugh because I’m happy, I’m happy because I laugh”

These benefits make laughter yoga a remarkable fun and inexpensive solution for many current business problems:

• Stress management
• Burn-out prevention
• Reduce sickness, absenteeism, and turnover
• Increase productivity, creativity, innovation, and team bonding
• Creating a happy, healthy, and energetic workforce

How it started and continues

Laughter Yoga is the brainchild of Dr. Madan Kataria, an Indian physician from Mumbai who started the first laughter club in a park on 13th March 1995, with just 5 people.

While the saying “laughter is the best medicine” is believed to have originated from Proverbs 17.22 of the King James Bible, and already in the 1300s, Henri de Mondeville, a professor of surgery, propagated post-operative therapy with humor, the basis of Laughter Yoga is to be found in the 1979 book “Anatomy of an Illness as Perceived by the Patient: Reflections on Healing” by Norman Cousins.

Cousins was a journalist and a professor, who did research on the biochemistry of human emotions, which he long believed were the key to human beings’ success in fighting illness. When in 1964 he suffered from a very painful ankylosing spondylitis and was told that he had one chance in 500 of recovering, he developed his own “treatment,” based on mood elevation through laughter. According to Cousins, ten minutes of laughter resulted in two hours of pain-free sleep.

Many studies have demonstrated the beneficial effects of laughter, thanks to the release of endorphins and other happiness chemicals, and increased oxygenation.

Dr. Madan Kataria, an Indian physician from Mumbai, was researching how to support better some of his patients when he stumbled upon the research from Cousins and, on 13th March 1995, he had the intuition to start the first laughter club in a park, with just 5 people. It started with participants telling each other funny jokes and when they run out of jokes, it continued as an intentional practice and discipline based on the simple yet revolutionary idea that anyone can laugh for no reason, without relying on humor, jokes, or comedy. Laughter is simulated as a body exercise in a group and with eye contact and childlike playfulness, it soon turns into real and contagious laughter.

There are five secrets (or principles) for unconditional laughter:

1. It doesn’t need humor. It does need us to ignore any inhibition or pre-conception coming from our past or upbringing.
2. Motion creates emotion: if we bring our body to laugh, the mind will follow. Just like Amy Cuddy’s research on postures shows, if we change our actions and posture, our thoughts and emotions will change too.
3. We laugh as a choice: we can choose to laugh also if we don’t feel happy. We can “fake it” till we become the laughter because our mind cannot distinguish between real and fake laughter (as long as intentional).
4. Nurture the inner child with playfulness
5. Just train the mind and body to laugh till it comes naturally to laugh: “Know laughter, do laughter, be laughter”.

A laughter session can be done virtually or in person and can be as brief as 10-15 minutes (the minimum amount of time we need for our body to produce the joy cocktail), or range between 30 minutes and 1 hour. Till 2015, a laughter yoga session included only laughter; since 2015, it includes also the other three elements of joy: play, singing, and dancing.

Every LY facilitator develops his/her own style, though the most common format used during a 50-60 minute Laughter Club session is the following:

• Warm-up movements and breathing: 10 minutes
• Games & laughter exercises: 10-20 minutes
• Laughter meditation: 10-15 minutes
• Grounding closing meditation: humming, breathing, or yoga nidra.

Today, it has become a worldwide phenomenon and there are thousands of social laughter clubs in more than 101 countries, an international organization (Laughter Yoga International), and an Academy with complete training programs and certifications. There are 4 levels of training:

• Basic Learning Course is designed to learn LY for yourself
• Certified LY Leader is designed for you to become an LY facilitator
• Certified LY Teacher Training you will learn how to train LY Leaders
• Certified LY Master Trainer you will learn how to train LY Teachers

NEW: Laughter Yoga at Himalayan Yoga Academy

At Himalayan Yoga Academy, we are constantly looking to bring you the best knowledge and practices to nurture your well-being and spirituality, and we are now very excited to start offering the very first Laughter Yoga Leader Certification entirely online, Live via Zoom with Laughter Yoga Teacher – Rosaria Cirillo – that has trained directly with the founder Dr. Kataria and holds also three certifications from our own Himalayan Yoga Academy:

• 200 hrs Yoga Teacher
• 4 days Reiki Level 1
• Singing bowls introduction training.

Rosaria will the teacher leading the official Laughter Yoga Leader Training to help you become a LY facilitator. Find out more and sign up sending an email to hya@wownow.eu .

She also offers a FREE weekly LaugherZoom where you can get to know her better and experience her style. If you don’t want to become an LY facilitator yourself, but simply want to learn more Laughter Yoga and Happiness practices, Rosaria has also created her own “Stress Buster and Joy Blaster” combining her learnings from Laughter Yoga, Heart Coherence, Qigong, the Happiness Studies Academy and the classes from Himalayan Yoga Academy. All her courses are available on-demand as in-company programs, while the “Stress Buster and Joy Blaster” is also available as an open program. 

PS. Part of this post was originally published at https://wownow.eu/the-power-of-laughter-yoga-world-laughter-day/

Guest post by Rosaria Cirillo, Certified 200hr Yoga Teacher by HYA.