15 Sanskrit Words Every Yogi Should Know

Sanskrit is universally recognized as the language containing the earliest literature in the world. Originally, the yoga practice was transmitted by communication of guru and student in an Indo-Aryan language called Sanskrit. Sanskrit words are meaningful words d so yoga asana can be better understood when referred by their Sanskrit names rather than their given English names.

Here are some Sanskrit words that is often used and useful for your everyday practice.

• AUM/OM

AUM/OM is the sacred sound which is believed to resonate at the same vibration of the universe. It represents the union of mind, body and the spirit. It is used in contemplation of ultimate reality.

• Asana

It is traditionally defined to be seated in pleasant and relaxed position which are meant to facilitate meditation. Late, extended in hatha yoga and modern yoga as exercises. The asana has physical, spiritual and mental benefits.

• Namaste

It is often used as greeting in part of Nepal/India. The Namaste mudra is accompanied by placing both palms together in front of your heart. It is often translated as “the light in me honors the light in you.”

• Bhakti

Bhakti simply means participation, attachment and devotion for a personal god, worship and purity. The idea of Bhakti is present in Bhagavad Gita, a sacred book of the Hindus. The path of Bhakti is often linked to Krishna, although nay god or personal deity can be worshipped.

• Shanti

Simply means peace or inner peace which is often chanted three times after the final OM in a yoga class. It is a deep word that symbolizes ,universal peace and when repeated three times, calls for peace of mind, peace of speech, and peace of body.

• Mantra

A Sanskrit word  mantra” from the roots “manas” which means the linear thinking mind. Although there are thousands of mantras which have been recorded and memorized for many generations, there is no actual definition for what a mantra is. But all those mantras main purpose is cultivate awareness, intention and elevated connection.

• Karma

Karma is the universal casual law which means each and every action we do has its own corresponding energy. This spiritual principle goes much deeper than that. Following the laws of karma, we can change our life`s path and make our future better through our good deeds and actions. Everything we do is connected to Karma.

• Chakra

Chakra means a rotating wheel in Sanskrit. It refers to the energy centers that is located all over the body where prana activates and accumulates. There are seven main chakras in our body located from our root to the crown. They are:

• Muladhara Chakra- root
• Svadhisthan Chakra- sacral
• Manipura Chakra- solar plexus
• Anahatha Chakra- heart
• Visuddha Chakra- throat
• Ajna Chakra-third eye
• Sahasrara Chakra-crown

• Yoga

This is the most known Sanskrit word all over the world till now maybe. Yoga is simply defined as the unification of body, mind and soul. Also it unites the inner self with the ultimate reality.

• Pranayama

It is yogic practice which simply means the regulation of breath. There are various techniques to practice pranayama, but all purpose is to deepen and lengthen breathe from meditation.

• Kirtan

Kirtan is derived from the Sanskrit root which simply means to call, recite, praise, or glorify divinity. It is also said that a devotional singing of mantras or any divine words usually accompanied by musical instruments is really fun to sing and listen to. It helps in connecting to the divine world through pure sound, music, and mantras.

• Mudra

Mudra means a gestures which is spiritually linked where different mudras has its own energy, benefits and gestures. The word Mudra is divided into two separate words mud- joy and ra- produce. So mudras  are meant to spread joy around you and spread positive vibe around you at the time of practice.

• Hatha

Hatha means the unification of sun and moon forces. The word hatha means willful or forceful. It promotes physical and spiritual discipline of Yoga. It balances the mind, body and chakras through specific asanas and controlled meditative breathing.

• Bandha

Bandhas are locks that are practiced in different parts of body in order to direct and regulate the flow of energy and prana. These locks are located in the specific locations:

• Mula Bandha- the root lock
• Jalandhara Bandha- the throat lock
• Uddiyana Bandha- lifting of the diaphragm lock
• Maha Bandha- all three locks at the same time

• Guru

Guru is the Sanskrit term for mentor, teacher, guide, expert or master. A guru is the one spiritual`s guide who hold a duty to pass on transmitted knowledge to their students and disciples. They do not have only knowledge of books, but they are believed to have a great wisdom of the teaching which is inherited from generation to generation.

Conclusion

All these sanskrit words will be taught during your yoga course where you will be guided by the gurus and will be taught how these words help you understand your body and the world. These worlds are highly meaningful and all these words will help you understand you the meaning of yoga . During our yoga teacher training Nepal course as well we have taught many western students the meaning of these sanskrit words which has highly influenced them in knowing more about them and hence using these words to learn more on yoga and meditation. We also teach our yoga students about the mantras which consists most of these sanskrit words which activates the body, mind and soul in many ways. The word AUM is taught to all the people in the world as it is the universal word.

Lets Learn these amazing sanskrit words to learn more about yoga and meditation.

What really is the law of karma? What is good karma and bad karma? And what do you need to do in order to make sure you don`t attract bad karma?

There are 12 laws of karma in altogether. When you live in accordance with the 12 laws of karma, you create good karma in your life.

Let`s begin with the definition

Karma is simply defined as an individual`s good and bad actions in one of their lives where good deeds will lead to a future beneficial effect, while a bad deed will lead to a future harmful effect. Karma is the law of cause and effect in the universe. Laws of Karma are all about positive and negative balances. And they come from our words, thoughts, and deeds.

Each and every actions we do creates its corresponding energy. That energy come back to us in some form or another. Simply we can say everything we do is connected to our karma. Following the laws of karma, we can truly become the best versions of ourselves so that we can change our life path`s and make our future better through our good deeds and actions.

What are the 12 Laws of Karma?

Everything in the Universe is related to energy. Our thoughts and emotions are also energy in motion. Everything we do has corresponding consequences according to your positive or negative deeds, actions and thoughts. Individual creates his own destiny by thoughts, deeds, words and actions.

For the good karma throughout your life, follow these 12 laws of karma as guidelines.

• The Great law

It is also translated as Law of cause and effect. Whatever thoughts, energy, words, deeds and actions you give out is also what you will receive back either positive or negative. So If you want to be loved then be loving to others, if you want strong financial then be generous to others. If you want happiness, peace, generosity and love then u must treat other the same way you want to receive from them.

• The Law of Creation

We ourselves are in charge of creating our life, making it what you want and leading our life in better path. We need to be active in our lives if we want to get something we desire and cannot simply wait for the things to happen. Instead, go out, explore and create yourself. Surround yourself with what you want in your life. Look at the environment, feel it and find yourself within the nature, create your own space for the things you wish to show up.

If you aren`t satisfied with your life or your recent life is not the way you wanted to be then, look within you. Just ask yourself if I could bring any change to create the future you desire.

• Law of Humility

You must be able to accept reality and understand that your current situation is a result of your past actions. If you constantly blame others for things you have created, you are out of step with reality. If you fall into this category then it will be difficult to make the necessary shifts. One must accept something in order to change it.

Start with where you are. If you really want to change anything, you must have understanding of what, where and why you are starting. Accept the current reality with humility then actively work to change what needs to be changed. Self- reflection helps you make the most out of this law.

• Law of Growth

The growth within you should never stop. Bring some growth in yourself then only we can change the world around us. You have to expect growth in yourself before expecting the growth around you. There are always new ideas, skills traits we need to develop. So focus on your development before trying to control or change others. The only focus should be on you. Do not stress over the people around you. For a positive world, start with yourself, have control on yourself and work on personal growth. Then life will follow. Maybe even the world will follow.

• The Law of Responsibility

Honestly, you are the only one responsible for what`s happening throughout your life`s journey.

Humbly, just accept what`s going on in your life whether it’s good or bad. Don`t make excuses. Deal with the bad too. What is happening around you is a mirror of what is happening within you. Whether your life experience is unpleasant or fantastic, you are responsible for it. Make sure to take ownership of any good or bad thing you create yourself. Whatever happens to you it is because of your actions. You can`t control what`s happening rather you can take responsibility for how you respond to those things.

• Law of Connection

We have to accept the fact that everything around us is somehow connected. Also our past, present and future are also connected. It reminds us that the control over the present and past can help destroy the bad energy of our past actions. This law reminds us about the new chances to redress our karmic wrongs from the past. At the present you are going through something this is all because of your past actions so if you want your future to be the way you wish, today`s actions can define your future life. We are all interrelated. Everything you have experienced in the past makes you who you are today. And it influences who you will be tomorrow. Our interactions with others also have an influence on their lives as well.

• Law of Focus

Just concentrate on one thing at the one time, Don`t lose focus that may slow you down and open doors to negativity. Our mind shouldn`t be following multiple train of thoughts with equal competency. So, if you have several important goals, follow them in a systematic order. Don`t divide your energy while doing at same time. You must give your all energy to one goal at one time. Also another lesson from this law is to focus on your higher values. Don`t ever focus on lower thoughts and emotions like anger, possessiveness, greediness.

• Law of Hospitality

In life, we will have many opportunities or tests to demonstrate our commitment to that belief. You actions will reflect what you believe. These test reminds you to grow a bit more if you are not able to put your beliefs into actions. Demonstrating our selflessness shows true intentions. We must show into actions all the things we claim to believe.

• The law of Here and There

Sometimes, we totally forgot to enjoy the present time by worrying about future and remembering the past. This law reminds us to live in the present moment. We shouldn`t observe our past experiences, choices and grieve over them because we can`t change them now. Present is all you really have. So, be engaged and enjoy to the fullest right now.

• Law of Change

History repeats until you learn from the experiences and make some positive change to stop the cycle. If your life seems to be on repeat then evaluate what lessons you are missing and use that to create the new and fruitful future. Meanwhile, if the things around you shows a dramatic change then take this is a sign that you have recently taken significant growth in your life.

• The Law of Patience and Reward

All the greatest success requires a hard work and patience. If you expect immediate results then you will ultimately be disappointed, your success will be minor in comparison to what you are capable of achieving. If you put in the work as long as the time needed then success will eventually follow. It may take a little longer but you have to believe that with the consistency good reward is waiting for you. And your hard work will pays off for sure. Also, real joy and happiness come during the journey, not when the journey is over.

• The Law of Significance and Inspiration

When you need a motivational boost then this can be a good law to follow. If you feel yourself useless then this law is a good reminder to feel like you really matter. This law stresses that every contribution affect the world around you no matter how small or big it seems to you. When you make loving and creative contributions around the world, you inspire, you inspire similarly positive thoughts and behavior from others. Later on this will attract more positivity back into your life. Every action you make has great significant impact on world around you. This is quite similar to Great Law. The Great Law focuses on the individual whereas, this law focuses how those action affects the society and world.

You may not always feel significant, but you always are. You have been born in this beautiful world with a specific gift, mission and purpose. Only you can bring that into the world with your uniqueness.

Final Thoughts on Karma

I am pretty sure these 12 laws can serve you as guidelines or a roadmap for you. Make sure you follow these law in your daily life then you will start to notice some change in your life and start to understand how karma really works.

Karma is not about doing good and doing bad, it just teaches us that each and every actions we do affects us and changes us and the world around us.

Whether you hold spiritual beliefs or not, but understanding the law of Karma helps us to see the relationship between actions and the consequences.

 I believe you will follow these law to find more fulfilled, productive and impactful life.

Sound healing through the Singing Bowl is the oldest practice that was used by our ancestors and getting recognized by the modern world. The singing bowls are made of a mixture of various elements like gold, silver, iron, tin, copper, mercury, and lead. It finalizes into the shape of a bowl for creating sound and vibrations for the purpose of sound healing, therapy, and meditation. This ancient practice of creating sounds, and vibrations through singing bowls that awaken our body cells, also called chakras (energy center) is the primary focus of the therapy. 

We make this course, especially for healing, meditation purpose, and the path of the spiritual journey. As sound heals on a physical level because it so deeply touches and transforms us on the emotional and spiritual planes. Sound can redress imbalances on every level of physiologic functioning and can play a positive role in the treatment of virtually any medical disorder.

Singing Bowls can help balance the Chakra energy system. Each crystal bowl is tuned to a specific chakra frequency. When singing bowls are played, their sound frequencies are directed into a diseased area, restoring the correct harmonic patterns. Scientific studies show that sound can produce changes in the autonomic, immune, endocrine, and neuropeptide systems. Any disharmony within the body can be restructured by sound.

The sounds from singing bowls are calming and induce a sense of peacefulness. It is a relaxation that goes beyond the physical body. The tones of each chakra bowl will permeate your system resonating your essence. Through it, the inner chaos, conflict, and dissonance seem almost immediately to be transformed into harmony.

Why Sound Healing Training Course in Nepal with Himalayan Yoga Academy?

This Sound Healing Training Course in Nepal (Singing Bowl Professional Course) is designed to teach you to work with the sound of the singing bowls professionally. Also, to be able to offer healing sessions with the use of sound and vibration. Here are the reasons why singing bowls training (level 1) where you will be learning the following:

1. Therapeutic Sound, Healing Sound, and Meditation.
2. Nada Yoga: Knowledge of Cosmic Sound and Individual Sound.
3. Experiences of the state of Therapy, Healing, and Relaxation.
4. Get knowledge on the Selection of Singing Bowls.
5. How to Balance; energy, Mind, and Psychic Level.
6. Also, you will learn to Experience the State of Trance, Rejuvenate, Resonate, Pleasure, Relaxation, Gladness, and Blissful.
7. Able to Group Healing and Meditation.

Benefits of using a singing bowl

1. They are relaxing: Singing Bowls (and sound baths more generally) are most often used to help guide the body and mind into a state of relaxation. Singing bowls create vibrations that deeply influence our body, bringing it into a state of total relaxation.
2. Stimulate our brain waves to make us calm.
3. They help us get into meditation by relaxing our whole body and mind.
4. They make our minds fall into peacefulness by turning inner chaos, conflict, and dissonance into harmony.

Osho or Bhagwan Shree Rajneesh was a popular and powerful speaker who was born in 1931 in Central India and was the eldest of 11 children of a cloth merchant. He was the leader of a worldwide new spiritual movement. Rajneesh emphasized the importance of free thought, meditation, love, courage, creativity, and humor. At the age of 21, he had an intense spiritual awakening. At that time he was studying philosophy at the University of Saugar. Then after a Master’s degree, he taught philosophy at the University of Jabalpur for nine years. After that, he resigned from the University and became a Guru and teacher of Meditation.

In 1974, he moved with his disciples to Pune, India and he established a new Ashram on six acres. The basic center was called dynamic meditation, a process designed to allow people to experience the divine. He also became well-known for his progressive approach to sexuality, which is different from the thoughts of other Indian Teachers. In 1980, he was attacked by Hindu fundamentalists who disagreed with Osho’s unconventional stance on religion and spirituality. So he left India and moved to America.

His disciples bought a large plot of land near Antelope, Oregon, to refocus on the Rajneesh movement’s activities. Soon after, the movement clashed with local residents and the state government. Tensions at the Poona ashram, along with criticism of its activities and threats of punitive action from Indian authorities, pushed the ashram to consider establishing a new commune in the United States. While legal battles unfolded, Rajneesh stayed behind the scenes, withdrawing from a public-facing role. On 30 October 1985, he broke his silence, announcing it was time to “speak his own truths.”

He was later deported from the United States through an Alford Plea bargain. After his deportation, 21 countries denied him entry. He returned to Mumbai, India, in 1986, where his Indian disciples gave him a hero’s welcome. In 1987, he settled back in the Poona ashram, where he began giving evening discourses. In February 1989, he expressed his desire to be called “Osho.” He gave his last public discourse in April 1989 and thereafter sat in silence with his followers. Osho died on 19 January 1990, aged 58, reportedly of heart failure.

Osho on Meditation

Rajneesh presented contemplation not just as a practice but as a state of mindfulness to be maintained in every moment. This total mindfulness awakens the individual from the sleep of mechanical responses conditioned by beliefs and expectations. He used Western psychotherapy in the early stages of contemplation to help individuals become mindful of their internal and emotional patterns.

He suggested further than a hundred contemplation ways in aggregate. His own” active contemplation” ways are characterized by stages of physical exertion leading to silence. The most notorious of these remains Dynamic Contemplation which has been described as a kind of example of his outlook. Performed with closed or blindfolded eyes, it comprises five stages, four of which are accompanied by music.

First the meditator engages in ten moments of rapid-fire breathing through the nose. The alternate ten twinkles are for catharsis” Let whatever is passing be.. Laugh, cry, laugh, jump, shake — whatever you feel to do, do it. Next, for ten twinkles one jumps up and down with arms raised, crying Hoo! each time one lands on the flat of the bases. At the fourth, silent stage, the meditator stops moving suddenly and completely, remaining fully motionless for fifteen twinkles, witnessing everything that’s passing. The last stage of the contemplation consists of fifteen twinkles of dancing and festivity.

Rajneesh developed other active contemplation ways, similar to the Kundalini” shaking” contemplation and the Nada Brahma” humming” contemplation, which are less animated, although they also include physical exertion of one sort or another. After” pensive curatives” bear sessions for several days, OSHO Mystic Rose comprised three hours of laughing every day for a week, three hours of weeping each day for an alternate week, and a third week with three hours of silent contemplation. These processes of” witnessing” enable a” jump into mindfulness. Rajneesh believed similar cathartic styles were necessary because it was delicate for ultramodern people to just sit and enter contemplation. Once these styles had handed a regard of contemplation, also people would be able to use other styles without difficulty.

Rajneesh’s Some Commandments

• Never obey anyone’s command unless it is coming from within you also.
• Life is now and here.
• Live wakefully.
• There is no God than the life itself.
• Truth is within you, don`t search for it elsewhere.
• Love is prayer.
• Die each moment so that you can be new each moment.
• Do not swim- float.

When you are completely new to yoga, you may find it difficult and feel intimidated to know how to get started. But there is nothing to worry about. Slowly with more practice, you are going to be perfect yoga teacher. So it’s time to roll out your mat and discover your inner self through yogic life. Here is a guide on Yoga for Beginners.

What is Yoga?

Simply, Yoga defines a set of physical postures, mental exercises, breathing techniques, and meditation. It is also collection of spiritual techniques and practices aimed at balancing body, mind and soul. The fundamental motive of yoga is to activate harmony in the body, mind and environment. It involves complete system of physical, mental, social, and spiritual development.

If you find that asana is difficult then you can modify the asanas that will help you the most out of your session. Yoga instructors are also always there for guiding you. They make use of props like chairs, blocks, straps, and blankets to help practitioners reach maximum potential and make them flexible. Whether you are old or young, overweight or fit, everyone is individually benefitted. Yoga is for everyone.

Yoga Asanas

Yoga asanas essentially work to lubricate muscles, joints, ligaments, and other parts of the body. The asanas harmonize your body, mind, and soul. It also helps in increasing flexibility and circulation. Yoga asanas can be classified into different forms like- advanced or basic poses, seated or standing poses, twists, and challenging asanas. Asanas also bring out the balance of ease and effort into each pose that will help you relax. When you do Asanas then it should be done with sense of awareness and breathing techniques. You must focus on your breath along with the movements.

Some Yoga for Beginners

Here are some simple and basic asanas for beginners that gives one of the desired comfort.

1.Sukhasana

Sukhasana is the beginning of the meditation. It is one of the comfortable and basic, crossed-legged, seated positions used in Yoga practices and meditation as well. You can do this asana wherever and whenever you want. It is good for the body’s stability, mobility, and strength. It has a relaxing effect on the mind and body which helps in relieving stress and anxiety.

2. Child’s Pose

This is a resting pose when you feel like taking break from asanas that require too much effort, you can simply move on to the child’s pose. Here you feel your whole body more relaxed. After a moment, you can follow other advanced asanas. It will gently stretch your lower back, open your hips, thighs, knees and ankles as well as relax your shoulders, spine and neck.

3. Corpse Pose

Corpse Pose is traditionally practiced at the end of the yoga session. It will allow you to calm your mind and relax your whole muscles. It is also said as the dead body posture because you lie down like a dead body with no movements at all. Some people may find this posture difficult, but with more practice, you will become more relaxed and enter a meditative state. You can simply modify this pose by placing a pillow under your knees or head.

4. Tadasana

The another name for Tadasana is Mountain pose. This is the foundation of almost all standing poses. It stretches every parts of the body. Along with this, it increases stability, focus and concentration. It also improves your body postures and suitable for every yoga practitioners. Skip this asana if you are pregnant. If you feel difficult on balancing the pose in toes by raising the heels then at the beginning you perform this pose without coming into the toes. Day by day you can upgrade a bit by raising the feels a bit higher and higher and finally you can balance the posture in the toes.

5. Cat and Cow pose

These are the two simple poses that are practiced together to gently warm up the spine and abdomen muscles. Here you take the position of cat and cow. This posture helps in boosting energy in the body. They both stretch the lower spine, hips, and back muscles. They also open the chest and lungs allowing for easier breathing. Cat and cow poses are simple poses that have great benefits.

6. Downward Facing dog

It is a position that places your heart above your head, allowing gravity to increase blood flow and improve circulation. It strengthens arms and legs which is also one of the asanas in the Sun salutation series. For beginners, this asana could be challenging initially, but with more practice, it will turn out to be your favorite relaxing yoga asana.

7. Cobra Pose

It is the gentle back bend that helps to open the throat and upper chest. It is generally safe physically and balancing energetically. Cobra Pose is powerful, and muscle-strengthening when performed regularly. It is also one of the asanas in the Sun salutation series. For beginners, this can be the simple asana just lying on your stomach and slowly raising the upper parts of the body. It also makes the spine flexible.

Vyaghrasana is the Sanskrit word when translated into English means Tiger Pose. This pose resembles stretching the body of a tiger when it wakes up from sleep. By stretching and contracting the spine, this pose loosens the spine, hip, and leg joints, and tones the spinal nerves. When you practice Vyaghrasana, you will massage your lower muscles and the organs responsible for digestion, elimination, and reproduction; and strengthen the muscles in these areas.

Steps of Vyaghrasana (Tiger pose)

• Assume the starting position for marjari-asana and look forward.
• Relax the whole body.
• Arching the back downwards, straighten the right leg, stretching it up and back.
• Bend the right knee.
• Look up and bring the toes towards the back of the head.
• Hold the breath for a few seconds in this position.
• Straighten the right leg, bend the knee and awing the leg under the hips.
• Simultaneously, arch the back up and bend the head down, bringing the knee towards the nose.
• The right foot should not touch the floor.
• The thigh presses against the chest.
• Hold for a few seconds while retaining the breath outside.
• Move the foot straight back and again stretch the leg.
• Bend the knee and continue with the slow swinging movements.
• After practicing on one side, relax in marjari-asana.
• Repeat with the other leg.

Breathing: Inhale while stretching the leg backward. Retain in the final position. Exhale while swinging the knee to the chest.

Duration: Perform this asana 5 times with each leg.

Awareness: Physical- on the forward and backward stretching of the spine and legs and the alternate compression and stretching of the abdomen and chest. Be aware of the balance, and the movement synchronized with the breath. Spiritual- on Swadhisthana chakra.

Benefits: This asana exercises and loosens the back by bending it alternately in both directions and tones the spinal nerves. It relaxes the sciatic nerves, relieves sciatica, and loosens up the legs and hip joints. It tones the female reproductive birth and those who have given birth to many children. That is why Post-pregnancy women should regularly practice Vyaghrasana to tone the reproductive organs and abdominal muscles. It stretches the abdominal muscles, promotes digestion, and stimulates blood circulation. Weight is reduced from the hips and thighs.

Namaskarasana Yoga Pose is the one of the shakti bandha asanas. These Shakti Bandha Asanas can be said as those asanas are concerned with improving the energy flow within the body and breaking down neuro-muscular knots. This yoga pose or asana helps the human body in many ways. The word Namaskarasana is made up of two Sanskrit words they are ”Namaskar“ which means Salutation and “Asana” which means Pose or Posture.

Steps to do the Namaskarasana or The Salutation Pose

• Squat with the feet on the floor about 60 cm apart.
• The knees should be wide apart and the elbows pressing against the insides of the knees.
• Bring the hands together in front of the chest in a gesture of prayer.
• This is the starting position.
• The eyes may be open or closed.
• Inhale and bend the head backwards. Feel the pressure at the back of the neck.
• Simultaneously, use the elbows to push the knees as wide apart as comfortable.
• Hold this position for 3 seconds while retaining the breath.
• Exhale and straighten the arms directly in front of the body.
• At the same time, push in with the knees, pressing the upper arms inward.
• The head should be bent forward with the chin pressed against the chest.
• Hold this position, retaining the breath, for 3 seconds.
• Return to the starting position.
• This is one round.
• Practice 5 to 10 rounds.

Breathing: Inhale while bringing the palms together in front of the chest. Exhale while extending the arms forward.

Awareness: On the stretch in the groin and compression at the back of the neck, then changing to relaxation of the upper back and shoulder muscles in the forward position, and the breath.

Benefits of Paschima Namaskarasana (Reverse Prayer Pose)

1. Paschima Namaskarasana is very good for opening up the shoulder joints. This asana has a profound effect on the nerves and muscles of the thighs, knees, shoulders, arms and neck.
2. This asana helps as it increases flexibility in the hips.
3. It benefits by making the shoulder muscles flexible.
4. Flexing the shoulder muscles also stretches the muscles of the forearm up to the wrist. This is good for those who engage in typing in front of the computers for hours as this relaxes the muscles of the forearm, wrist, upper arm, and shoulders.
5. It releases stress and calms down the mind.
6. Paschima Namaskarasana opens the chest and improves breathing.

Contra-indications

 Not for people with knee problems or sciatica.

Balancing asanas develop the functions of the cerebellum, the brain Centre that controls how the body works in motion. Most people are uncoordinated in their movements, so their bodies constantly have to compensate for their lack of balance by falling or knocking things over. This expends maximum effort and energy for minimum results, creating considerable additional strains. Such people will benefit from this series. However, people with diseases of the cerebellum should not attempt it. Balancing asanas improves muscle coordination and posture, including physical and nervous balance, and stilling unconscious movement. This conserves energy and achieves grace and fluidity of motion.

The focus required to perform these asanas with steadiness develops con concentration and balance at the emotional, mental, and psychic levels, removing stress and anxiety. For relief of excessive tension, these practices should be held for as long as comfortable. To steady the mind, practice concentration on point, at eye or navel level, on the ground, or as indicated in the individual asana- this allows the body to maintain seemingly difficult positions for long periods.

Balancing asanas may be difficult to perform at first. However, the body is very adaptable and progress will quickly be made with a few-weeks of regular practice. Carefully observe the contra-indications given for individual practices.

Some Balancing Asanas

Eka Pada Pranamasana (one-legged prayer pose)

• Stand upright with the feet together and the arms at the sides.
• Focus the gaze on a fixed point of the body.
• Bend the right leg, grasp the ankle, and place the sole on the inside of the left thigh.
• The heel should be close to the perineum and the right knee should point out to the side.
• When the body is balanced, place the hands in the prayer position in front of the chest for the final position.
• Release the hands and then the foot.
• Relax completely in the starting position, and change sides.

Breathing: Breathe normally throughout the practice.

Duration: Practice up to 3 rounds on each leg, holding the final position for up to 2 minutes.

Awareness: Physical –on a fixed point at eye level. Spiriitual– on ajna or Anahata chakra.

Benefits: This asana develops nervous balance. It also strengthens the leg, ankle, and foot muscles.

Variations: Assume the final positions of eka pada pranamasana. Keeping the gaze focused at eye level, inhale and raise the arms above the head, palms together. Hold the position with the breath inside and on, exhalation, and lower the hands back in front of the chest. Repeat on the other side.

Garudasana

• Assume the standing position and focus the gaze on a fixed spot.
• Bend the right leg and twist it around the left leg. The right thigh should be in front of the left thigh and the top of the right foot should rest on the calf of the left leg.
• Bead the elbows and bring them in front of the chest.
• Twist the forearms around each other with the left elbow remaining below.
• Place the palms together to resemble an eagle`s beak.
• Balance in this position for some time, then slowly bend the left knee and lower the body, keeping the back straight, until the elbows come down to the knees and the tip of the right big toe touches the floor.
• Keep the eyes focused on the fixed point.
• Hold the final position for as long as  is comfortable, then raise the  body , and release the legs and arms.
• Relax with the eyes closed.
• Repeat with the legs and arms the opposite way around.
• Practice up to 3 rounds on each side.

Breathing: Breathe normally throughout the practice.

Awareness: Physical- on maintaining balance while lowering and raising the  body.  Spiritual – on mooladhara chakra.

Benefits: Garudasana improves concentration, strengthens the muscles and loosens the joints of the shoulders, arms and legs, and is good for the upper back.

Natrajasana

• Stand with the feet together and gaze at a fixed point .
• Bend the right knee and grasp the right big toe.
• As the right leg is raised, swivel the shoulder, so that the elbow of the arm holding the big toe points upward. This position of the hand and arm will allow the foot to be raised nearer to the back of the head.
• Make sure the right hip does not twist and the leg is raised directly behind the body.
• Reach upward and forward with the left arm, bringing the tip of the index  finger and thumb of the left hand together to form jnana mudra. Focus the gaze on the left hand.
• This is the final position.
• Hold the position for as long as possible.
• Lower the left arm to the side. Lower the right leg, releasing the right foot to the floor and the right arm to the side.
• Relax, then repeat on the other side.
• Practice up to 3 times on each side.

Breathing: Breathe normally throughout the practice.

Contraindications: People who suffer from a weak heart, high blood pressure, back problems, hernia, colitis, peptic or duodenal ulcers, or vertigo should not practice the asana.

Benefits: This asana strengthens the back, shoulders, arms, hips and legs. It helps develop a sense of balance and coordination and improves concentration.

Variation: Advanced practitioners with flexible bodies may be able to touch the back of the head with the toes or to hold the toes with both hands.

Eka Padasana

• Stand relaxed, with the feet together.
• Raise the arms directly above the head and interlock the fingers with the palms together.
• Bend forward slowly from the hips, keeping the trunk, head and arms in a straight line and transferring the weight on to the right leg.
• Simultaneously raise the left leg straight back, keeping it in line with the trunk.
• The body should pivot from the right hip joint.
• In the final position the left leg, trunk and arms are all in one straight, horizontal line. The right leg is straight and vertical.
• Focus the gaze on the hands.
• Hold the final position for as long as is comfortable and then, keeping the arms, back and leg aligned, return to the upright position.
• Slowly lower the arms and return to the starting position.
• Repeat the movement, raising the arms.

Breathing: Inhale while raising the arms. Exhale while bending to assume the final position. Inhale while returning to the upright position. Exhale while lowering the arms.

Duration: Up to 3 times on each side, holding for as long as is comfortable each time.

Awareness: Physical- on maintaining the alignment of limbs and spine, and on maintaining  balance. Spiritual-  on swadhisthana or manipura chakra.

Sequence: This asana should be preceded or followed by a backward bending asana such as makarasana. This posture ay be used as a preliminary practice to bakasana.

Contraindications: People with lower back problems, heart problems or high blood pressure should not do this asana.

Benefits: This asana strengthens the arms, wrists, back, hips and leg muscles. It helps to develop muscular coordination, nervous balance and concentration.

Bakasana

• Relax in the standing position with the feet together.
• Raise the arms in front of the body over the head.
• Bend forward from the hips, transferring the weight to the right foot, and touch the toes of the right foot with both hands. Simultaneously, slowly stretch the left leg behind, raising it as high as is comfortable and bring the forehead towards the right knee.
• Keep both legs straight.
• To release, lower the leg and return to the upright position, keeping the arms straight as they are raised above the head. Then lower the arms and relax in the standing position.
• Repeat the practice on the other arms.

Breathing: Inhale while raising the arms. Exhale while bending forward. Breathe normally in the final position. Inhale while returning to the upright position. Exhale while lowering the arms.

Duration: Up to 3 times on each side, holding for as long as is comfortable each time.

Awareness: physical- on maintaining balance. Spiritual- on swadhisthana or manipura chakra.

Contraindications: People with back or heart problems, high blood pressure, or vertigo should not practice this asana. Cautions for inverted asanas apply.

Benefits: Strengthen the back, hip and leg muscles, improves blood circulation and gives a beneficial compression to the abdominal organs. It aids concentration, balance and nervous coordination.

If you are looking for a wonderful place in Nepal to do your yoga teacher training course, then Himalayan Yoga Academy is the best choice for you. We have been teaching international students from different countries since 2008, due to our expertise in Yoga Teaching we have been also considered one of the best yoga schools in Nepal to run this course Yoga Teacher Training School in Nepal.

We have been running 200 Hour Yoga Teacher Training Nepal Course, 300 Hour Yoga Teacher Training Nepal Course, and 500 Hour Yoga Teacher Training Nepal Course in Nepal. Also, we run yoga retreats, yoga detox, ayurvedic therapies, Ayurveda courses, singing bowl courses, reiki courses, and many more spiritual retreats.

Looking globally there are many courses and many schools teaching yoga teacher training courses but we are different from them what makes our teaching different is as below:

1. We believe that this yoga teacher training course should be course to be a life-changing course in your life bringing the most positive changes in you.
2. Yoga should be taught to all and yoga should be basic knowledge that should be given in the most affordable way to all.
3. We believe in not just teaching but also believe in applying yoga in school. Hence yoga is practiced by every staff and also yogic style is applied in our yoga school.
4. We believe that yoga and meditation should be practiced in the best environment. Our yoga school is located in the lapse of the hill with a monastery behind which adds a beautiful vibe to our yoga teaching.
5. Students should also explore themselves. We teach in a way that allows them to explore themselves.
6. We believe in humanity. So, we always run social work in various places for the betterment of the world. Our students get a chance to learn beautiful lessons about life from yoga gurus which motivates them to do social work as well.

Due to the coronavirus pandemic, depression and anxiety are most prevalent among both men and women across the world. The whole planet has experienced unbearable loss and stress levels due to the pandemic. We all have been affected directly or indirectly. Most of the people suffered from the virus, got sick, and lost a loved one.

Even if you don’t get sick or lose a loved one, you still have to deal with months of isolation which has been affecting your physical, mental, and spiritual health. So if anyone suffers from mental health like anxiety and depression or if you have to deal with emotional issues, Yoga retreats can be the best option for you to heal your mental health and physical health. Going on Yoga Retreats can help you to escape your hectic life, and deeply connect with yourself.

Now it’s the time that we are all waiting for. The pandemic is in control right now. Almost all the borders are opened. People have started coming back to their lives, you can finally join your favorite yoga classes and also think about going on yoga retreats and meditation that will embrace your mind and body.

When choosing yoga retreats, you should first consider the location. Since you’re joining retreats for peace and to escape your hectic life, the retreat should be set in a natural, quiet, and peaceful environment to help calm and refresh your mind. By joining yoga retreats, you’ll surround yourself with like-minded people and gurus, enjoying yoga asanas and pranayama practices. You’ll follow healthy, mindful eating habits and reconnect with your inner self and peace in your everyday life. These healthy habits will drastically change your life, bringing tremendous physical, mental, and spiritual health benefits.

Yoga retreats are temporary breaks from your daily routine, typically lasting from a weekend to a week or more. Traveling or planning a trip has deep healing effects on your body, bringing joy and happiness while helping you connect with yourself and the world. Exposure to new surroundings, nature, and experiences gradually alleviates anxiety and depression. Traveling also allows you to interact with a diverse range of people, expanding your awareness and promoting social and personal growth. By witnessing the struggles of others, you’ll gain a deeper understanding of the meaning of life.

Yoga reduces stress by combining physical movement with mindfulness, promoting positive outcomes for the body. It focuses on overall wellbeing, helping to improve both physical and mental health. When you practice yoga daily, it changes your thoughts, encouraging positivity while decreasing the likelihood of anxiety and depression. Yoga helps you connect with your inner self and the divine world, allowing you to realize who you truly are. In essence, yoga balances your physical, mental, and spiritual functions simultaneously.

Combine the benefits of travel and yoga by going on a yoga retreat; it will be the best option for you. You’ll likely have the opportunity to visit and explore new destinations, natural wonders, landmarks, and diverse cultures. Surround yourself with mindful people as you focus on relaxation, joy, and serenity in a safe, peaceful place guided by healers and caring teachers. You’ll connect with others in ways that a screen can’t offer while releasing fears and insecurities from the past month, restoring positive energy within yourself wherever you go.

Yoga retreats elevate self-discovery and self-care while restoring your balance. They are the first choice for relieving stress and post-pandemic trauma, helping you rediscover the body-mind connection. Take advantage of these retreats to balance your physical, mental, emotional, and spiritual well-being with positive energy. They also connect you with your inner self.