Cervical Spondylitis Yogic Management

Cervical spondylitis refers to the long-term stiffening and degeneration of the spinal column in the neck. It causes pain and muscular spasms in the back of the neck and shoulders. Tension headaches often accompany it. The pain may radiate into the shoulders, arms, and forearms, with sensations of pins and needles or tingling in the same areas. Neck movement becomes restricted, and individuals may experience muscular weakness, muscle wasting in the arms, giddiness, and ringing in the ears.

In some cases of spondylitis, doctors can easily see signs of vertebral degeneration in the neck on X-rays. However, paradoxically, an X-ray of the neck in many sufferers appears normal and healthy, showing little or no classical signs of degeneration. Visible degeneration includes the narrowing of the intervertebral disc space. It makes the area appear worn away, and the presence of new dense bony projections, called osteophytes. The foramina, or bony tunnels through which the blood vessels run, become narrowed. These blood vessels supply not only the spinal cord but also the rear portion of the brain, including the cerebellum and medulla.

Bony constriction of these vertebral arteries will cause decreased blood flow to the brain and faintness and giddiness will result. Similarly, bony overgrowth may impinge on the delicate cervical nerve roots emerging on the either side of the vertebral column  in the neck. Aches and pain in the back and arms will result.

Cause of Cervical Spondylitis

Osteoarthritis of the vertebral bones of the neck may be precipitated by a previous injury. The neck is the most delicate part of the spinal column and is also one of the most vulnerable. Even a jerk due to a moving vehicle stopping suddenly can cause such an injury in the neck.

Damage can also occur as a gradual degenerative process, due to wear and tear of the joints, bones, muscles ad ligaments of the neck. Hence it is more common after middle-age and especially in the middle-aged sedentary workers who sit with their heads held rigidly forward the whole day.

Medical Management

Modern medicine mainly offers physiotherapy as a remedy for this malady, in addition to anti-inflammatory and analgesic (pain-relieving) drugs. Intervertebral injections of corticosteroids into painful areas often provide effective pain relief by damping down inflammation in the short term. However, many sufferers report that their overall state worsens after receiving a series of injections, with the pain becoming ultimately worse. Physiotherapy often provides effective temporary relief but rarely cures the condition. It is administered in the form of short-wave diathermy, massage, cervical traction, and the wearing of a cervical collar.

Yogic Management

Yogasana prove both palliative and curative in spondylitis. Especially in early and newly diagnosed cases, where minimal changes are detected in X-rays. Asanas act by reducing muscular tension and spasm and also by correcting posture. In addition, they restore pranic balance in the neck, leading to regeneration of damaged tissues and reversal of abnormal bone growth.

The following practice program is prescribed for sufferers of cervical spondylitis. It should be adopted slowly and carefully under skilled guidance, and then practised each morning.

Asana: Pawanmuktasana part 1, especially poorna titali asana (full butterfly), skandha chakra (shoulder socket rotation), and greeva sanchalana (neck movements). The neck rotation exercises should be performed carefully.

One can perform Vajrasana, Shashankasana, Shashank Bhujangasana, Bhadrasana, Shavasana, Akarna Dhanurasana, Makarasana, Marjari-asana, and Sarpasana.

Later on, as the range of pain free movement increases, the following asana can be gradually adopted: padmasana, matsyasana, yoga mudra, supta vajrasana, saral dhanurasana, and ardha matsyendrasana.

• Pranayama: Nadi shodhana stages 1 and 2.
• Meditation: Kaya sthairyam is most effective in spinal diseases and deformities. The head should be held erect but with the slightest tilt backward, the spine upright and shoulders relaxed. An experienced yoga teacher will demonstrate the position
• Relaxation: Yoga nindra in shavasana. A neck support in the form of a soft pillow may be necessary.
• Shatkarma: Neti Kriya daily
• Diet: as for arthritis
• Additional aid: a cervical collar is often helpful.

What are Kidney stones? Why Yoga for Kidney Stones? Kidney Stones occur due to metabolic and dietary imbalances in the body and reflect disturbances in the body’s fluid and acid balance. Under different conditions, various substances precipitate out of the urine and form sludge, sediment, gravel, or large stones. Sediments or even stones may pass in the urine, accompanied by severe pain and blood (hematuria). Here we will learn some yogic kriyas for kidney stones.

Types of Kidney Stones

There are three most common forms of kidney stones:

1) Oxalate stones are likely to occur with persistently concentrated urine. Some people assume that a diet including too much oxalic acid-enriched foods is necessary for stone formation. Such foods are spinach, tomatoes, rhubarb, etc. But this is yet to be scientifically proven.

2) Calcium or Phosphate stones are large and staghorn shaped. They may form rapidly under excessively alkaline conditions, or where there is a disturbance of calcium metabolism. This could occur due to an imbalance of the parathyroid glands, excess of calcium food such as milk, or where calcium is being mobilized into the circulation from the bones of the skeleton.

3) Uric acid and urate stones may form due to acidic conditions. For example, consuming a diet too rich in protein sources such as meat, fish, and eggs.

Kidney Pain

Ureteric colic is an excruciatingly severe form of pain. It arises when a stone of relatively large diameter enters the narrow ureter. Then, begins its passage down towards the bladder. This pain radiates from the loin into the groin and may occur in recurrent bouts of two or three hours, or a single bout may continue for twenty –four hours or more. It usually comes on acutely, causing the sufferer to draw up his knees and roll about in agony. It is frequently accompanied by vomiting, profuse sweating, and a great desire to pass urine (strangury), though only small amounts are passed. This is a clear sign that the urinary tract is obstructed.

The acute bout of agonizing renal colic may require a morphine injection for immediate relief and surgery may be indicated in chronic cases where the presence of one or more large stones in the pelvis or the kidney is detected.

Cause of Kidney Stones

Several factors combine to lead to kidney stone formation. They usually occur in the presence of some metabolic disorder and when the urine remains persistently highly concentrated. An unsuitable diet containing excessive meat protein, acid-forming foods such as refined flour and sugar products, too much tea and coffee, chemically preserved and treated foods, and pungent and sour condiments and spices helps to precipitate stones.

An unhealthy diet congests and overloads the liver, and what the liver cannot effectively detoxify and metabolize is passed on to the kidneys. There it may cause inflammation or gravel and stone formation. The kidneys pass as much as possible into the urine, which is usually foul-smelling and highly irritating to the urinary bladder.  The long-term effects of this may be inflammation, ulceration, and tumor formation in the bladder.

Other factors contributing to kidney stone formation may include excessive salt or reduced water intake. These leads to a highly concentrated urine obstruction to urinary outflow, and chronic tract infection, leading to stagnant urine. Lack of exercise, especially prolonged immobilization in a recumbent position during convalescence or recovery from injury, is another precipitating cause.

Yogic Management of Kidney Stones

Adopting the following yogic management program and general recommendations can prevent the formation of kidney stones and help remove old stones and urinary sediments. Those who have experienced mild or severe renal pain or have prevented recurrences of the condition can benefit from this approach. However, large stones may present a difficult therapeutic problem, and if yoga fails to provide relief, surgery may become necessary.

1. Surya Namaskara: Up to six rounds.
2. Asana: Trikonasana, vajrasana, marjari-asana, vyaghrasana, supta vajrasana, ushtrasana, shashank bhujangasana, shalabasana, ardha matshyendrasana, naukasana, ardha padma paschimottanasana, ardha padma halasana, chakrasana, merudandasana, hamsasana, mayurasana, koormasana, dwi pada sirsana, tadasana, triyaka tadasana, kati chakrasana, udarakarshanasana.
3. Pranayama: Bhastrika with bandhas.
4. Mudra and bandha: Pashinee mudra and yoga mudra, moola bandha, Vajroli mudra, uddiyana bandha.
5. Shatkarma: Agnisar Kriya or Naulil is practiced daily. Shankhaprakshalana in an ashram environment. Laghoo shankhaprakshalana once a week.
6. Relaxation: Yoga Nidra and abdominal breathe awareness.
7. Meditation: Ajapa japa, nada yoga.
8. Diet: A fresh wholesome natural diet is recommended. Fruit, juices, and lightly cooked succulent vegetables are recommended to alkalinize the urine. Avoid or reduce the intake of meat, eggs, fish, and milk products as they produce uric acid and waste in high concentrations. Avoid acid-forming foods and highly refined flour and sugar products such as cakes, sweets, biscuits, etc. Restrict the intake of tomatoes and spinach, which are high in oxalic acid. Decrease the intake of salt. Try to drink at least four liters of water per day, especially in the summer months. It is claimed that pears can dissolve kidney stones if up to a dozen are consumed per day.
9. Fasting: In conjunction with increased water intake fasting is highly recommended in order to flush , cleanse, and purify a sluggish urinary system.

Further Recommendation

1. A short walk each day is recommended, particularly after the evening meal.
2. Try to get some outdoor exercise at least once or twice a week.
3. Parsley tea is said to be very beneficial. Take a small glassful every three hours.

Yoga can be defined as a group of disciplines including mental, physical, and spiritual exercises. Yoga is a mind and body practice. Various styles of Yoga combine physical postures, breathing techniques, and meditation or relaxation. Yoga is an ancient practice that may have originated in India. Yoga is now a popular form of exercise around the world. Our exposure to new ideas has altered the way we practice yoga. There are several options to consider for your Yogic style with the incorporation of new inventions and the adoption of a new contemporary style.

Whether you’re interested in spiritual or mental yoga whose goal is therapeutic healing or physical yoga that has endurance strength and flexibility. The list will give you the inside scoop on which style you fit the most.

20 Different Styles of Yoga

1. Kundalini Yoga

Kundalini yoga is a form of yoga that involves chanting, singing, breathing exercises, and repetitive poses. It is about connecting our spiritual energy. Its purpose is to activate your kundalini energy or shakti which helps us to gain a better awareness of ourselves. Kundalini yoga is the Yoga of awareness. It is a dynamic, powerful practice that is designed to give you an experience of your soul.

This is the spiritual energy that is said to be located in the base of your spine. This yoga focuses on using the energy which is stored in the base of the spine, drawing it up through the seven chakras. It brings balance to the body, mind, and soul. With regular practice, this form of yoga’s aim is to lead us to spiritual enlightenment and finally, your kundalini energy is awakened.

What to expect in Kundalini Yoga:

• Chanting
• Breathing exercises
• Sequence of postures
• Mudras and Meditations

2. Hatha Yoga

Hatha means the yoga to bring balance between the sun and the moon in you, or the Pingala and Ida in You. Hatha yoga is often compared to the Vinyasa classes as they share similar asanas and pair them with specific breathing techniques. The Hatha Yoga is a general term for any type of Yoga that teaches Physical Poses. It combines all the other types of modern Yoga and is a basic and classical approach to posture and breathing routines. It lengthens the muscles and refreshes the mind. The class is generally encouraged to move at a slower pace to ensure the proper execution of each pose.

What to expect in Hatha Yoga:

• Breathing work
• Sun Salutation
• Meditation exercises
• Yoga poses are like a series of twisting movements, bending, or folding.

3. Vinyasa Yoga

Vinyasa, also called “flow” because of the smooth way that the pose run together. That means all the movements in Vinyasa class are coordinated with your breathing, and there is no break in between the poses. It often allows the time in-between poses to rest and may vary in speed depending upon the instructor’s preference. Vinyasa is very versatile but one thing that remains constant is its ability to fluidly move and transition.

• Sun salutations
• Steady flow with synchronized breathing

4. Ashtanga Yoga

Ashtanga Yoga is a dynamic, flowing style that purifies the body and mind combining strength, flexibility, and stamina for a complete practice. It involves synchronizing breath with progressive and continuous postures, which provide internal heat while detoxifying the body. It is a rapidly moving discipline that flows from one move to the next with an inhale and exhale. The sequence is fast-paced and physically demanding. It is also called the eight limbs of yoga.

What to expect in Ashtanga Yoga:

• Sun salutations (A and B)
• Repeated postures
• Fast pace
• Sweating
• Dynamic Vinyasa Flow

5. Yin Yoga

Yin Yoga is a slow-paced style of yoga that turns inwardly and targets the deepest tissues of the body, our connective tissues, ligaments, joints, and bones. It’s slower and more meditative, giving you space to turn inward and tune into both the mind and physical sensations of your body. You can expect this type of yoga to hold poses for a longer period which helps you strengthen and lengthen muscles and tissues.

The practice of Yin yoga is based on ancient Chinese philosophies and Taoist principles which believe there are pathways of energy that run through our body. By stretching and deepening into poses, we’re opening up any blockages and releasing that energy to flow freely.

What to expect in Yin Yoga:

• Focused deep breathing
• Slower more meditative form of  Yoga
• Non-heated room
• Holding postures for a longer time
• Finding comfort in discomfort- focus on holding poses and turning inward

6. Iyengar Yoga

Iyengar yoga is a form of yoga that focuses on proper alignment and precise technique through slower movements and emphasis on quality over quantity. It focuses on finding the correct alignment in each pose with the help of a range of props, such as blocks, blankets, and straps. It combines asanas (poses), and pranayama (breath) to build strength, stamina, and flexibility. The ability to deepen a stretch is enhanced through its specific technique, which ensures that stability is prioritized first. It will help you to achieve mental, physical, and spiritual stability and strength. Iyengar yoga is a unique blend of both meditation and movement.

What to expect in Iyengar Yoga:

• Challenging Poses
• Breathing exercises
• Poses held for long durations
• Very technical in poses for alignment and stability
• Encouragement of props(to avoid injury risk) and achieve strength and balance

7. Bikram Yoga

Bikram yoga is a system of hot yoga characterized by a set series of postures and breathing exercises. It is performed in a room heated to a very high temperature which promotes detoxification and flexibility. Often the temperature is as high as 105 degrees with 40% humidity. It received its popularity in the 1970s in California. It includes standard series of 26 breathing exercises and asanas over a 90-minute class.

What to expect in Bikram Yoga:

• Heated rooms
• 90 minutes classroom
• Difficult breathing exercises
• Classes can be difficult for individuals completely new to yoga
• Difficult breathing
• Increases blood circulation and increases metabolism

8. Power Yoga

Power yoga is an energetic form of yoga that makes for the best yoga workout and the maximum health benefits. If you are looking for a form of yoga that gets the heart pumping then Power yoga won’t disappoint. The objective of this sort of yoga is to make sure that cardio sits at its core meaning that this yoga will get you moving.

What to expect in Power Yoga:

• High level of energy
• Designed for athletes- lots of movements
• Heated rooms
• Modified Ashtanga yoga practice

9. Restorative Yoga

Restorative yoga is a style of yoga that encourages physical, mental, and emotional relaxation. As the name suggests this form of yoga helps encourage healing and support for the body. It is a restful practice that is all about slowing down and opening your body through passive stretching. This is a relaxing method of yoga. A person spends a restorative yoga class in four or five simple poses that will calm and reset your entire body and mind to prepare you for deep relaxation. These poses will help its students activate the parasympathetic nervous system and by activation that help the PNS ‘ rest and digest.

What to expect in Restorative Yoga:

• Slow movements
• Lowering Blood pressure
• Releasing tension
• Increased feeling of awareness and relaxation
• Calm and controlled movements
• Use of props

10. Prenatal Yoga

Prenatal yoga is a form of gentle yoga designed for pregnant women to practice during all three trimesters. The mixture of stretching, controlled breathing and mental focus offers a variety of benefits to expectant mothers. It is also suitable for getting back into shape after birth, this style will keep muscles strong throughout the pregnancy, and then ensure that they return to normal afterward. This style prepares the expectant mom mentally for birth. It is a great way to relax and stay fit. Exercises include pelvic floor exercises, breathing asanas, and ways to increase flexibility.

What to expect in Prenatal Yoga:

• May reduce symptoms of nausea
• Can help ease some body aches, especially in the lower body
• Fun, slow-paced postures that enhance flexibility.

11. Aerial Yoga

If you are interested in aerobatics and gymnastics then aerial yoga may be a perfect fit for you. Aerial yoga combines the physical practice of yoga with elements of acrobatics. Through the use of a suspended hammock constructed out of the silk material that is often used in aerial performances. Many postures that students struggle with, like backbends, are easier with this type of yoga. It improves your overall strength, health, and well-being. Many of its postures come from the inspiration of dance, some Pilates exercises, and of course aerobatic gymnastics.

What to expect in Aerial Yoga:

• Not suitable for pregnant women
• Great for the students who suffer from back pain that enables a deeper stretch not attainable on the yoga mat
• Many poses that are challenging on a yoga mat
• Students who don’t mind inverted yoga poses and asanas

12. Acro Yoga

Acro yoga is similar to aerial yoga but it doesn’t include hammocks or yoga swings. It includes many types of partners and group acrobatics in which at least someone is lifted. There are three roles that participants will choose, either the base:
An individual responsible for moving,
The flyer (the person that is being moved), and
the spotter (the individual who helps to ensure that movements are going smoothly).

What to expect in Acro Yoga:

• Working collaboratively with a partner or group
• Play and fitness
• Exercise I communication

13. Anusara yoga

Anusara means “flowing with grace”, “going with the flow” and “following your heart”. Anusara emphasizes “Universal Principles of Alignment” as the focal point of its practice which underlie all kinds of physical asanas. It encourages students to focus inward to balance their energy and enhance their connection to spirituality.

What to expect in Anusara Yoga:

• A flow that connects to breathing
• Fun- light-hearted classrooms
• Holding poses for a longer duration of time
• Vinyasa style poses

14. Sivananda Yoga

This philosophy maintains that proper breathing, relaxation, diet, exercise, and positive thinking work together to create a healthy yogic lifestyle. It is a complete healing system designed to help the body maintain a naturally healthy state. It focuses mainly on breathing, meditation, and spirituality. This practice is ultimately about acknowledging the awareness of the self.

What to expect in Sivananda Yoga:

• Deep focus on self-awareness
• Reduction of stress and increase in energy
• Classic Yoga postures

15. Jivamukti Yoga

Jivamukti is physical, spiritual, and ethical yoga that combines vigorous style with exercise. Anyone who wants to explore the more meditational and spiritual type of yoga will find this fulfilling. One of the main distinctions of Jivamukti Yoga is they encourage its participants to adhere to a vegan diet. This is because it is an element of their advocacy of Yama ahimsa or their exercise or commitment to non-violence.

What to expect in Jivamukti Yoga:

• Increased awareness of self and the divine
• A vigorous style of yoga
• Will increase flexibility, and strength and encourage balance
• Improves circulation and decreases stress

16. Yang Yoga

It is the type of yoga that focuses on engagement and warming of the body which helps muscles to build up strength and increases blood circulation. Yang Yoga is exactly the opposite of Yin Yoga. It includes dynamic and more active forms of yoga. This style of yoga has breathing exercises to complement the poses and enable the activation to release energy.

What to expect in Yang Yoga:

• Enhanced stamina and improved energy
• Improved blood circulations
• Relaxed body and mind
• Steady flow with synchronized breathing

17. Tantra Yoga

Tantra is a type of yoga that weaves together many different techniques such as mantra, meditation, visualization, mudras, pranayama, and initiation to study the inner universe through our human body. This is a very ancient practice that combines an energy lock and an energy center so that you build strength, clarity, and happiness in everyday life. It connects the human body with the universe. When practiced consistently, Tantra Yoga can help you get in tune with who you are, achieve your goals, and when done with your partner, deepen your relationship.

What to expect from Tantra Yoga:

• To connect the spiritual with the physical realm
• Increased energy and improve the relationship
• Identify weaknesses and turn them into strengths
• Ability to overcome blockages and gain control

18. Vini Yoga

This discipline focuses on students learning to adapt poses according to their own body needs. It is very gentle and healing type of yoga. It focuses heavily on breathing exercises alongside chanting and meditation. A Vini yoga sequence is a logically ordered, context-specific strategy that uses the tools of yoga to actualize an intention. It is an ideal way to create a positive direction of change in your lives.

What to expect in Vini Yoga:

• Longer holds
• Bandhas, chanting, and meditation
• Individualized practice
• Many sequences depend upon the instructor

19. Karma Yoga

Karma yoga is the yoga of action. This form of yoga is a way to develop a deeper connection to their spirituality. It’s about purifying your heart by learning to act selflessly in service of others. The one who practices karma yoga will receive satisfaction by balancing the body and mind and through this path will lead to a fulfilled life.

What to expect in Karma Yoga :

• Learning lessons of selflessness and self-acceptance
• Helps participants embrace discipline
• Practicing positive thinking/ pure thoughts

20. Buti Yoga

Buti yoga is a unique practice working on spiritual yoga by activating your inner chakras or energy while also getting a workout. You can get deeper core workouts and cardio sprints (mostly from tribal dance moves). This type of class has a sequence like a vinyasa class, just with a faster pace.

What to expect in Buti Yoga:

• Prepare to sweat
• Fast-paced sequences
• Incorporation of contemporary music

There are several types of yoga ranging from slow-paced to fast-paced or with some that are in-between.  The alignment must meet your personal needs and serve you on a spiritual and physical level. Each style is about your individual preferences.

Whether you are only a beginner wanting to become a yoga teacher or one who already finished your 200-hour RYT and considering going for your advanced 500 hour yoga teacher training certification, this blog will explore a few reasons why every yoga teacher should pursue 500–hour yoga teacher training.

The most common path to becoming is to first register as RYT 200 and then join a 300-hours yoga teacher training. Alternatively, you can do all 500 hours at once. With advanced yoga teacher training, you will not only learn about the philosophy, yoga in-depth, and how to be a great teacher, but you will be more likely to start a yoga business on your own.

Yes, most of the teacher training will touch on the sutras, chakra system, anatomy, and pranayama/meditation. But most of the time spent is learning how to find your voices, and how to sequence a yoga session and practice teaching the actual yoga poses. The reason behind the popularity of 500-hour yoga teacher training you can get an extra 300 hours to dive deeper into philosophy, chakras, and anatomy.

Also, in most yoga studios, yoga teachers with 500 hours of RYT are required because of their deep knowledge and practice. After 500 hours of Registered Yoga Teacher Training, you will be able to develop your teaching style by choosing which category you are focusing on. Think of it as getting a Master’s degree in teaching yoga. This course is a life-changer that requires lots of effort, interest, plenty of time, and dedication to the practice. If you are still in the dilemma about earning your 500-hour yoga teacher certification, keep reading, everything you need to know about.

Why 500 Hour Yoga Teacher Training?

1. Use advanced yoga teacher training to develop your new styles of yoga

During 200 hours RYT, you will learn all the basics any teacher should know, from proper alignment to the teaching methodology and yoga philosophy. Honestly, there isn’t enough time to dive deeply into the psychological aspects and philosophy of yoga. That`s what a 300 hours RYT certification is for.

Students of 500-hour programs get the opportunity to delve deeper into the practice of Yoga as a whole. Pursuing an advanced yoga teacher training course will allow you to dig into things you want to learn Ayurvedic yoga, Yin yoga, yoga Nidra, meditation, and more. Therefore, an RYT 300 Hours program will let you spend a lot of time entering into the depth. It’s the perfect way to fill in any blanks left from 200-hour yoga teacher training. 2. Anatomy workshops

In advanced yoga teacher training, you’ll spend at minimum another 50 hours reviewing anatomy and applying this knowledge to asana alignment and sequencing. When you have a deeper understanding of the three different – planes of movement, specific muscle groups, and common injuries be aware of the class. It not only promotes your creditability but also this knowledge will also drastically change your practice. In the extra hours you get to spend on anatomy breakdown, you begin to realize the vastness of the human body and will learn many valuable modifications for your students.

2. You will be able to teach students with diverse needs

In 200 hours RYT, you`ll learn about the different asana its benefits, and way of doing but may not have the time to learn modifications for aging students, beginners, or students recovering from injury/diseases.

Now, that you have already known about the various asanas in 200 hours RYT, you can spend more time with your teachers about the intricacies of poses. You will learn about the small changes you can make that will have a major effect on your practice and healing.

3. You can know more about the historical and philosophical background of yoga

As yoga teacher, it’s our goal to know more about the origin of yoga so that we can respectfully teach yoga. When you do 300 hours of yoga teacher training, you’ll be able to spend more time studying an ancient text that is the foundation of yoga – the yoga sutras of Patanjali. You can get to know more about the Bhagavad Gita, where the giant text came from.

4. Improve your marketability as a Yoga teacher

Having the RYT-500 is impressive. It’s getting popular day by day. With advanced teacher yoga training, you can market yourself either as a teacher or a yoga business with a bit more confidence.

You’ll also have an opportunity to meet other students who want to go deeper into their practice. This networking opportunity allows you to further establish yourself in the yoga community. Additionally, you’ll get to spend time with experienced instructors who can mentor and guide you. You can establish your own yoga business.

Advanced 500 Hour Yoga Teacher Training:

We hope this blog gave you a few reasons to consider advanced yoga teacher training. If you’re feeling motivated to take the next step in your yoga teacher career and become an RYT-500, Please take a look at the advanced training at Himalayan Yoga Academy.

This Breathing sounds so simple, but working with the breath is a Yogic technique that can completely change your life. Whether you are a beginner or an advanced practitioner, you can practice Pranayama, it is the regulation of the breath with certain techniques. Pranayama is generally defined as breath control. The word Pranayama is comprised of two roots: `prana’ plus `ayama’. Prana means ‘Vital energy’ or `life force’ and ‘ayama‘ means control. Thus the word pranayama means ‘extension’ or ‘expansion‘ of the dimension of prana. The techniques of pranayama provide the method whereby the life force can be activated and regulated to go beyond one’s normal boundaries or imitations and attain a higher state of vibratory energy and awareness.

“Pranayama teaches the aspirant to regulate his breathing and thereby control the mind.”

B.K.S. Iyengar

Top 10 Yoga Breathing Practices

1) Lion’s Breathe (Simha Pranayama)

Lion’s breathe is a simple breathing exercise that’s said to alleviate stress, eliminate toxins, strengthen the fine muscles of the neck and face, making it a natural yoga face lift. This method doesn’t need any counting or holding. So, it’s perfect for complete beginners and children. You can do lions breathing to help you to clear your throat if you have a dry mouth or throat tickle . It also helps to relax your facia muscles .

Follow these steps:

1. Exhale all the  air out of your lungs.
2. Inhale deeply through your nose, tilt your head back slightly, open your mouth, super wide, and stick your tongue out while exhaling loudly like a roaring lion.
3. Feel free to roar like a lion while exhaling. The audible release is what makes this breathing method more powerful.
4. Practice this while sitting down or in a chair wherever you feel comfortable and try raising your arms up in cactus while inhaling. Lower them down on the exhale. This will make you more resilient to stress over time.

2) 4-7-8 Breathe

This breathing exercise is great for beginners and is very calming. It can be best for those suffering from anxiety. You can practice 4-7-8 breathing anywhere and at any time. When you’re first learning, try to practice at least twice a day , but you can do it as often as you wan.

Follow these steps:

1. Sit comfortably with your spine straight.
2. While breathing in, keep your tongue poised against the gum line on your front teeth.
3. Close your lips and inhale through your nose for a count four.
4. After that, Hold your breathe for seven seconds.
5. Finally, Exhale completely through your mouth making a whoosh sound for a count of eight.
6. This completes one cycle. Repeat it for four more cycles.

This powerful breathing exercise is a natural tranquilizer for the nervous system. Do it anytime when you feel stressed. It will become more powerful when you use it.

3) Ujjayi breathe (Ujjayi Pranayama)

You are more likely to listen to this Ujjayi breathing if you have ever been to a Vinyasa session. This means ‘ocean breathing’. The steadiness, sound, and depth of the Ujjayi breathe help to link your body, mind, and spirit to the present moment. This unification adds richness and depth to your practice. Ujjayi is particularly beneficial for calming the mind. It is known to be beneficial for those suffering from stress, insomnia, and mental tension.

To begin, Both the exhale and inhale should be through the nose.

1. Inhale deeper than usual.
2. Exhale slowly and contract your throat  muscles .
3. The sound should be gentle `HAAAAAH’. The breath should be so subtle it will likely only be audible to you. If it is loud, you need to exhale a little more gently.

4) Alternate Nostril Breathing (Nadisodhana Pranayama)

Nadi sodhana means `clearing the passage of circulation’, or Alternate Nostril Breathing,” is a simple yet powerful technique that settles the mind, body and emotions. This yogic exercise is safe for all the yogis of all levels and ages. So, it is done in the end or starting of every yoga classes .

Whenever you feel stressed, anxious about a conversation, or nervous about a project or presentation, this breathing exercise can be a quick and calming way to bring you back to your center.

There are several styles of Nadi Sodhana, but all of them serves the purpose of creating balance and regulating the  flow of air through your nasal passage .

Follow these steps:

1. Sit in any comfortable meditation posture.
2. Keep the head and spine straight.
3. Relax the whole body and close the eyes.
4. Relax your left hand comfortable in your lap or in jnana mudra .
5. With your right hand, bring your pointer finger and middle finger to rest in between your eyebrows, using them as anchors.
6. The fingers we will be actively using are the thumb and ring finger.
7. Take a breathe in and out through your nose.
8. Close your right nostrils with your right thumb , inhale through the left nostrils slowly and steadily .
9. Close the left nostril with your ring finger so that both nostrils are closed and retained.

Your breathe at the top of the inhale for a brief cause .

1. Open your right nostril and release the breath slowly through the right side; pause briefly at the bottom of the exhale.
2. Inhale through the right side slowly.
3. Hold both nostrils closed.
4. Open your left nostril and release your breathe slowly through the left side. Pause briefly at the bottom.
5. Repeat 5-10 cycles, allowing your mind to follow inhale and exhale.

5) Bellow Breathe

This breathe exercise is best for boosting your energy. This is a vigorous practice, entailing a series of active inhalation and exhalation. This practice burns up toxins and stimulates the metabolic rate, producing heat and flushing out wastes and toxins. Also, it balances and strengthens the nervous system, including peace, tranquility and one pointedness of mind in preparation for meditation.

Follow these steps:

1. Sit in a comfortable meditation posture with the hands resting on the knees in either chin or jnana mudra .
2. Keep the head and spine straight, close the eyes and relax the whole body.
3. Inhale and exhale forcefully throughout the nose.
4. Immediately afterwards breathe in with the same force. Forceful inhalation results from fully expanding the abdominal muscles and forceful exhalation from firm contraction of the abdominal muscles.
5. Continue in this manner, counting 10 breaths.
6. Take a deep breath in and out slowly.
7. This is one round. Practice up to 5 rounds.

6) Three part breathing

The three parts are the ‘abdomen’, ‘diaphragm’, and chest. This exercise is good for insomnia, anxiety, and frustrating situations .” You can also practice this on or off the mat. Three-part breathing also helps you to calm your mind and muscles.

Follow these steps:

1. Sit in a comfortable position.
2. Place one hand on your chest and  other on your belly.
3. Inhale into your upper chest, and then expand the air into your belly. Your belly should feel like a big balloon.
4. Exhale from the belly first then, the upper lungs.
5. Repeat as needed. Be sure that the breath is smooth.

7) Sheetali Pranayama (THE COOLING BREATHE)

Sheetali pranayama also known as cooling breathe. It is the breathing practices that cools the body and affects important brain centers associated with biological drives and temperature regulations. Sheetali pranayama soothes and calms the mind-body by activating powerful evaporative cooling mechanism on inhalation. But do not practice it in a polluted atmosphere or during cold weather.

Follow these steps:

1. Sit in any comfortable meditation posture.
2. Close the eyes and relax the whole body.
3. Extend the tongue outside the mouth as far as possible without the strain. Roll the sides of the tongue up so that it forms a tube. Practice a long, smooth, and controlled inhalation through the rolled tongue.
4. At the end of inhalation, Draw the tongue in, close the mouth, and exhale through the nose.
5. Practice yogic breathing throughout.
6. The breath should produce a sucking sound.
7. A feeling of icy coldness will be experienced on the tongue and the roof of the mouth.

This is one round .

The duration of the inhalation should gradually become longer to increase the cooling effect . Gradually increase the number of rounds from 9 – 15 .

8) Bhramari Pranayama

Bhramari pranayama also known as humming bee breath, is one of the best breathing exercises to free the mind of agitation, frustration, or anxiety and get rid of anger to a greater extent. Bhramari relieves stress and cerebral tension, and so helps in alleviating anger, anxiety, and insomnia, in increasing the hearing capacity of the body. It strengthens and improves the voice. The vibration of the humming sound creates a soothing effect on the mind and nervous system.

Follow these steps:

1. Sit in a comfortable meditation asana.
2. Close the eyes and relax the whole body.
3. The lips should remain gently closed with the teeth slightly separated throughout the practice. This allows the sound vibration to be heard and felt more distinctly.
4. Raise the arms sideways and bend the elbows, bringing the hands to the ears. Use index or middle fingers to plug the ears or the flaps of the ears may be pressed without inserting the fingers.
5. Bring the awareness to the center of the head. Keep the body still.
6. Inhale through the nose.
7. Exhale slowly and in a controlled manner while making a deep, steady humming sound like that of the black bee.
8. The humming sound should be smooth, even and continuous for the duration of the exhalation. The sound should be soft and mellow.
9. At the end of exhalation, the hands can be kept steady or returned to the knee and then raised again for the next round.
10. Both inhalation and exhalation should be smooth.
11. This is one round.

9) Kapalbhati pranayama (Skull shining breathe)

Kapalbhati has a cleansing effect on the lungs and is a good practice for respiratory disorders. It balances the strengthens the nervous system and tones the digestive organs. It purifies the nadis, removes sensory distraction, energizes the mind, for mental work, and removes sleepiness.

However, this breathing practice should not be practiced by those suffering from heart disease, high blood pressure, vertigo, epilepsy, stroke, hernia, or gastric ulcer. It is not recommended during pregnancy.

Follow these steps:

1. Sit in a comfortable meditation asana. The head and spine should be straight with the hands resting on the knees in either chin or jnana mudra.
2. Close  the eyes and relax the whole body.
3. Exhale through both nostrils with a forceful contraction of the abdominal muscles.
4. The following inhalation should take place passively by allowing the abdominal muscles to relax .
5. Inhalation should be spontaneous recoil, involving no effort.
6. After completing 10 rapid breaths in succession, inhale and exhale deeply. Allow the breathe to return to normal.
7. This is one round. Practice up to 5 rounds.

10) Breathe of Fire 

This breathing practice is a little more advanced. Do not practice it if you reverse breathe. Reverse breathing is a very common phenomenon among beginners. Before doing this breathing practice, make sure you are inhaling from the bottom of the lungs to the top, and exhaling from the top of the lungs down.

Begin practicing for 1-3 minutes at a time. This practice can make you dizzy. So, it`s best done at home. Sit in a comfortable meditation position.

1. Hands sit comfortable and loose on your knees. Close your eyes and exhale completely.
2. Feel your belly expand and contract on inhale. Focus on the sensation.
3. Use the diaphragm  to quickly pump the breath in and out.
4. Close your mouth and start pumping the air through your nose.
5. Keep in mind, that this breathing method is not meant for children, menstruating women, or pregnant women.  

This powerful breathing practice works by rapidly draining old, stale air, from your lungs, and invigorates your body with fresh oxygen. There is no doubt these breathing exercises will flood your body with natural feel-good natural chemicals and the increase in oxygen can help your body dispose of cancer cells.

Meditation is a practice that we have at least heard at one point in our lives. Be it through social media, advertisements, texts, and books or we have seen or heard the word. So, what exactly is mediation, and why it is popular among people? Considering all the health benefits it offers, it’s no surprise that an increasing number of people use it. There are even many of its types that have been classified along with their natures and characteristics. Mindful meditation, spiritual meditation, Transcendental meditation, and Loving-kindness meditation are some of the meditation types. Each type has its character, history, and origin. These have their importance as they came into existence at various times, through various regions and various civilizations.

Simply, meditation is the act of remaining in a silent and calm state for a period. In other words, meditation is the process of focusing and channeling their spirituality to a center by calming the mind and making the body still. The practitioner attempts to get beyond the reflexive “thinking mind into a deeper state of relaxation or awareness. Meditation is practiced in numerous religious traditions. Meditation plays a salient role in the contemplative repertoire of Hinduism and Buddhism. It helps you to get in touch with your deeper self. Many meditation practices do not follow this standard definition of yoga. There is walking meditation which does not follow the typical staying still while performing meditation.       

Transcendental Meditation / Silent Mantra Meditation in Nepal

Transcendental meditation refers to the specific form of silent and a mantra meditation. It promotes a state of  relaxed awareness, stress relief, and access to higher states of consciousness, as well as physiological benefits such as reducing the risk of heart diseases and high blood pressure. This technique became more popular when the transcendental meditation movement occurred.

Transcendental meditation was invented by Maharishi Mahesh Yogi in the 1950s. He first introduced the technique in India and along with the technique also introduced the transcendental meditation movement. In 1955, the Maharishi began publicly teaching a traditional meditation technique which is called Transcendental deep meditation and later renamed” Transcendental Meditation”.

Transcendental meditation is practiced 15 to 20 minutes a day once or twice depending upon you and your timetable. However, the standard practice is twice a day which if one can complete is good. Transcendental meditation has been described as both religious and non-religious, as an aspect of a new religious movement, as rooted in Hinduism, and as a non-religious practice for self-development.

Hearing the mention of mantra people get the idea that Transcendental meditation is a type of religious meditation because the standard definition of mantra is a religious one. For those who believe in Hinduism Transcendental meditation is a religious one as it is based on or attached to the religious techniques of Hinduism.  However, if you are a non-religious person also then transcendental meditation is for you. It is a non-religious method for relaxation, stress reduction, and self-development. It doesn’t matter if someone takes it as a religious path or some take it as a path of self-development or taking either part is fine.

Maharishi Mahesh Yogi

Maharishi Mahesh Yogi was an Indian yoga guru, known for developing and popularizing Transcendental Meditation, and for being the leader and guru of a worldwide organization that has been characterized in multiple ways including as a new religious movement. He was born on January 12, 1918, in India. The date is filled with new mysteries as it is used mostly to define his birthday, but many have doubts about the authenticity of this date. This is due to the fact when an individual moves on the way to becoming a Yogi, they sever their connection with the family and society. To be on the yogic path one must leave all their belongings, materials, and relations also. This is the very reason that the name given to Maharishi Mahesh Yogi is also not certain and is varied with sources.

The Early Life of Maharishi

Maharishi studied Physics at the University of Allahabad. He earned a degree in Physics from this University in 1942. Before following the spiritual life and yogic path he tried his life in one or two things here and there. However, his destiny and his true passion lie elsewhere, he had not realized that till now. He felt increasingly attracted to the spiritual life. He joined the Jyotir math and became a disciple of Swami Brahmananda Sarswati. It is also said that it took more than two years to consider Brahmananda Sarswati to take Maharishi as the disciple of the path. He started calling himself Bal Brahmachari Mahesh. Maharishi says that his life truly began in 1940 when he met his master. He was with his Master till the death of Sarswati in 1953.

Maharishi Mahesh Yogi and Transcendental Meditation

After the death of the Maharishi’s guru, he thought of teaching his learning to the world in 1955. So began teaching traditional meditation technique called Transcendental deep meditation to India and the world. He also assumed the title “Maharishi” which means great sage and is quite common amongst Indian Gurus who have achieved great spiritual capacity.

Transcendental Meditation Movement

In 1957, he founded his first organization the Spiritual Regeneration Movement. There have been many related organization, they tend to get grouped under the heading of Transcendental meditation Movement. The growth in Transcendental Meditation movement was rapid especially in 1960s when the counterculture made meditation and eastern spirituality more appealing and in the public eye. Many high profile celebrities  were attracted to the movement.

Process of Transcendental Meditation

Transcendental Meditation involves repeating a mantra silently for 15-20 minutes (or longer) in a quiet, dimly –lit room with no distractions or music. Before starting make sure you turn off your phone or put it on silent. You can also light candles or burn incense to make your meditation space more comfortable. This meditation involves simple steps of 7 to 8, which collectively completes the meditation.

Then follow these steps:

• Sit in a comfortable position either in the chair or in the floor with your hand on the lap.
• Take a deep and slow breath and relax your body and mind so that your body goes through the meditation period efficiently.
• Closing your eyes during the whole period of time is one of the compulsory thing about Transcendental meditation.
• Silently repeat the mantra in your mind continuously for 15-20 minutes. This could be a Sanskrit sound you learned from a meditation teacher.
• Focus on the mantra completely. If you feel yourself getting distracted, refocus your thoughts on the mantra.
• Just after chanting mantra, take a deep breath and start slowly moving your feet and palms. Now you are back to the world.
• Gently and slowly open your eyes.
• Relax and rest for a few minutes until you feel ready to get up. This concludes transcendental meditation.

Mantra for transcendental Meditation

Mantra selection can be a complicated process for some people, as there are thousands and thousands of mantras here. Search for positivity and balance in whichever mantra you choose. Few are believed to have massive spiritual and deity powers. Those who practice transcendental meditation for religious approaches also can use it. Om Nama Shivaya, Om Gan Gana Pattye Nama, Surya Namaha, Om Namo Narayan Aaya, etc. There are many to choose from, you can choose one, no need to think hard about it more than necessary. Those who are into transcendental meditation for self-development and are not religious can create their mantra if they like, the options are open and wide. To create a mantra first, go through yourself to find out want from transcendental meditation.

Your goal can be lots of things like confidence, spiritual strength, mental strength, and inner peace. First, figure out what you want through your meditation and make it your mantra. All types of meditation, including transcendental meditation, can have the following benefits:

• Reduce stress
• Improve focus and memory
• Improves quality of sleep
• Connection to the inner-self
• Improves productivity, and self-steem
• Improves pain management
• Decrease the risk of developing certain diseases
• Improve awareness

New Maharishi Vaastu Building for Transcendental Meditation

Our fourth Maharishi Vaastu Building project is almost complete as of January 2021. This project is a campus with four buildings to house 400 Maharishi Vedic Pandits and one building to serve as a Training Center.

Maharishi Vaastu architecture ensures that a building or community will have only nourishing influences on its occupants. This results from the use of several key natural law-based, Vedic principles: Right Direction, Right Placement of Rooms, Natural and Nontoxic Materials, Right Proportion, and Solar Energy, plus several external influences.

Ayurveda is one of the world’s oldest holistic healing systems used 3000 years ago in India, where it was first discovered. It’s based on the belief that health and wellness depend on a delicate balance between the mind, body, and spirit. Ayurveda is a lifestyle, more than being a cure for certain ailments or diseases. If we practice Ayurveda, we can surely enrich our lives and our attitudes by meditating and balancing chakras and all those healthy habits for the promotion of better health. Likewise, Ayurvedic massage brings balance to your body, mind, and soul.

AYURVEDIC MASSAGE

Here we will talk about Ayurvedic Massage which is known as “Abhyanga” which is considered a practice in Ayurveda. It is a warm oil massage and the main focus of this massage is to balance out doshas within your body to achieve spiritual fulfillment and relaxation. Also, the Ayurvedic practice of Abhyanga (Oil massage) touts physical benefits like releasing muscle tension, lymphatic drainage, and nourishing skin from head to toe.

Doshas refers to the five elements—earth, water, air, fire, and space—known as Vata, Pitta (fire and water), and Kapha (water and earth). The body has large energy points, and with a well-trained touch and an understanding of energy flow, the massage therapist can sense any imbalances your body might be experiencing. The Ayurvedic physician decides on the herbal oil used based on the patient’s Dosha Prakriti. Sesame oil is ideal for performing an Abhyanga massage. The systematic massage with Ayurvedic herbal oils helps to release toxic accumulation from the channels. Abhyanga treatment addresses imbalances within the body and works to restore a person’s Dosha to its original state.

It starts with rubbing warm sesame oil over the body and increasing the stroke frequency to lightly warm the body. Slow and steady motions allow blood circulation in the body, making it more relaxed, and alleviating exhaustion. It positively activates the body and keeps it on a routine basis.

After the therapy, the therapist advises the patient to take complete rest for a while to allow the oil to be absorbed into the body. They recommend a light, digestible diet after the bath. The massage, combined with a steam bath, produces great results. The heat and steam help the medicated oils seep into the body, nourishing it from the inside.

Miraculous Benefits of Ayurvedic Massage

1. Eliminates toxins
2. Boosts immunity system
3. Clear energetic pathways
4. Increases blood circulation
5. Balance Doshas
6. Cleanses the lymphatic system
7. Create deep relaxation
8. Lowers blood pressure
9. Increases flexibility
10. Promote  healthy skin

Difference between Ayurvedic Massage and a Regular Massage

In general, Ayurvedic massage takes a more holistic approach, aiming to remove emotional stress rather than physical stress. During a typical massage, the practitioner uses hands and sometimes essential oils. In Ayurvedic massage, however, essential oils play a crucial role, as the focus is primarily on energy points rather than joints and muscles.

Ayurvedic Massage is also known as “Oil Massage” because warm essential oils play a crucial role, tailored to an individual’s needs and Doshas. Each person has a dominant Dosha and can balance it by following an Ayurvedic lifestyle.

Also, Ayurvedic Massage focuses on clearing the energy channels in the body, removing toxins, and balancing the chakras. Whereas a typical massage focuses more on core anatomy and physiology rather than energy channels.

Join Himalayan Yoga Academy to do this amazing Ayurvedic Massage in Nepal. We will provide the most authentic therapies in Nepal.

Whether you are a beginner or you’ve been meditating for a while, the meditation postures are very significant. The first step to setting yourself into practice is finding a comfortable position to meditate. Sitting for hours with a blank mind seems impossible, right? But as with any exercise, it takes practice, time, and commitment. The goal of meditation is to guide you toward increased awareness, focus, and compassion for yourself. Your body positioning should reflect that. You can’t be in any discomfort or pain.

Thus, here are some meditational postures for your practice :

What exactly is meditation?

Meditation is a practice where an individual uses techniques, such as mindfulness, or focusing the mind on a particular object, thought, or activity to encourage a heightened state of awareness and focus your attention. It has numerous benefits for psychological well-being. Such as Meditation can significantly reduce stress, anxiety, depression, and pain and enhance peace and perception, self-concept, and well-being.

Also, you become more self-aware and focus on the present. You reduce negative emotions. You can increase your imagination, creativity, patience, and tolerance.

Factors for Meditation Postures

1) Comfort: You need to choose a posture that makes you feel comfortable even after being in the same position for so long. You need to focus on your inner self, so you don’t want any physical distractions, only comfort.

2) Stillness: During meditation, you should seem focused and balanced. You can test this by gently rocking your body from front to back and side to side. Do this until you’ve found the perfect spot.

3) Relaxation: Meditation is supposed to relax you, removing all the tensions. So, scan your body for any part that isn’t relaxed and adjust accordingly.

4) Alignment: You must check whether your spine is straight or not. It should be stacked, shoulder over hips, not leaning in any direction.

  Five Meditation Postures

1) SUKHASANA – EASY SEAT POSE

• Sit with the legs straight in front of the body.
• Bend one leg and place the foot under the opposite thigh.
• Bend the other leg and place the foot under the opposite thigh.
• Place the hands on the knees in chin or jnana mudra.
• Keep the head, neck, and back upright and straight but without strain. Close your eyes.
• Relax the whole body. The arms should be relaxed and not held straight.

Sukhasana is a relaxing postures said to be  the  simplest meditation posture. However, it is difficult to sustain for a longer periods of time unless the knees are close to the ground or on the ground . Otherwise most of the body weight is supported by the buttocks and backache develops .

For those who are extremely stiff, Sukhasana may be performed sitting cross-legged with a belt or cloth tied around the knees and lower back.

2) PADMASANA – Lotus pose

Here two levels of lotus  pose are described. Each one progressively more difficult than the last. You should be perfect on one variation before doing next one.

Also, make sure you prepare your hips before practicing with hip openers.

Half  Lotus

• Sit with the legs straight in front of the body.
• Bend one leg and place the sole of the foot on the inside of the opposite thigh.
• Bend the other leg and place the foot on the top of the opposite thigh.
• Without straining, try to place the upper heel as near as possible to the abdomen. Adjust the position so that it is comfortable.
• Place the hands on the knees in either chin or jnana mudra.
• Keep the back, neck, and head upright and straight.
• Close your eyes and relax your whole body.

Full Lotus

• Sit with the legs straight in front of the body.
• Slowly and carefully bend one leg and place the foot on the top of the opposite thigh.
• The sole should face upward and the heel should be close to the pubic bone.
• When this feels comfortable, bend the other leg and place the foot on top of the opposite thigh.
• Both knees should, ideally, touch the ground in the final position.
• The head and spine should be held upright, and the shoulders should be relaxed.
• Place the hands on the knees in chin or jnana mudra.
• Relax the arms with the elbows slightly bend and check that the shoulders are not raised or hunched.
• Close your eyes and relax your whole body.
• Observe the total posture of the body.

Those who suffer from sciatica or weak or injured knees should not perform this asana. This asana should not be attempted until the flexibility of the knees has been developed through the practice of pre-meditation asanas. It is not advisable during pregnancy as the circulation in the legs is reduced.

3) Virasana pose – hero pose

• Sit with both legs straight in front of the body.
• Bend the left leg underneath the right leg so that the left heel is touching the right buttock.
• Bring the right leg over the top of the bent left leg so that the right heel touches the left buttock.
• Adjust the right knee so that it is above the left knee.
• Place the hands either on the right knee, one on top of the other, or the each foot, whichever is comfortable.
• Hold the head, neck, and back straight.
• Close your eyes and relax your whole body.
• Be aware of the breath at the tip.

This asana is quite easy and comfortable to sustain for a long  period as a comparatively large area of the body is in contact with the floor. It is a useful alternative to other meditation asanas.

4) TADASANA

• To take your meditation poses off the ground, try standing in tadasana.
• To get the most out of this pose, pay close attention to the anatomical checkpoints.
• Start standing with your big toe mounds touching.
• Pick up all of your toes and spread them wide before placing them back down.
• Pull your quads upward, making your kneecap rise.
• Internally rotate both thighs.
• Draw your belly in and widen through your shoulder blades.
• Shrug your shoulders up and let them roll back as you release.
• Arms hang naturally by your sides with your palms facing forward.

Anatomical Checkpoints

• If your ankle touching is uncomfortable, slightly separate your heels.
• Root your calves and feet into the floor.
• Maintain the natural curves of your spine.
• Make sure your shoulders are stacked over your hips.
• Keep your neck long and chin neutral.

5) SAVASANA (Corpse Pose)

• Lie flat on the back with the arms about 15 cm away from the body , palms facing upward.
• A thin pillow or folded cloth may be placed behind the head to prevent discomfort.
• Let the fingers curl up slightly.
• Move the feet slightly apart to a comfortable position and close the eye.
• The head and spine should be in a straight line.
• Make sure the head does not fall to one side or the other.
• Become aware of the natural breath and allow it to become rhythmic and relaxed.
• After some time, again become aware of the body and surroundings, and gently and smoothly release the posture.

POINT CHECK

Once you’ve chosen your position, move through these points to check for an optimal experience :

1. Find your comfortable position.
2. Your spine should be straight but not over extended.
3. You can place your hand on your lap or make any gestures. Try not to move your hands throughout the practice.
4. Relax your shoulders.
5. Slightly tuck your chin about 20 degrees to  stay relaxed for long period of time.
6. release your jaw, or if you are unsure, you can move it around a bit to find and release tension.
7. Choose your gaze. You can either keep your eyes closed, or you can have a gaze at a focal point 3 to 5 feet in front of you.

How to practice?

• First of all, choose a quite spot that is free from any kind of distractions.
• Then, you can set a time limit. If you are just getting started, you might want to stick to shorter sessions of about 5-10 minutes in length.
• Pay attention to your body and get comfortable with it; you shouldn’t feel any pain or discomfort.
• Focus on your breathing, and pay attention to how each breath feels.
• Notice your thoughts, whenever you start to think about something then gently focus on bringing attention back to breathe.

Why Balanced Education for Children? Children need to be mischievous. If they are not allowed to be mischievous and are suppressed or restricted, they will become bad later, and their parents will not be able to control them. When children are naughty in a small apartment, it is very difficult for their parents to handle them due to the restricted space, but if there is a property like an ashram, who cares? The children can run five times from one end of the boundary to the other. They can play, make mischief, and exhaust all their energy, then they sleep well. That kind of mischief is bal lila, child’s play.

Children have an excess of energy. Therefore, they need to run, play, and enjoy a lot of games. It is not good for them to simply sit and study alone. Their energy has to be balanced. Parents have a very bad habit of nagging their children and saying, “You are not studying. Have you done your homework? “Children are never asked, ‘Why don’t you go and play football ? ‘or’ There is a good movie showing today. Take some money and go and see it. People think their children have the same level of consciousness as they do.

The levels of consciousness of a father and his six-year-old child are entirely different. When the child says, “I want to see a movie,” there is a different idea in his mind to when the father, who is twenty or thirty, wants to see a movie. Children do not have an impure motivation; their level of awareness is very high. Children are very close to God. Children are indeed pure. This state of innocence is described in the first part of the Ramacharitamanas, where the childhood of Rama is described.

Arrangements must be made for games or sports to become a subject at school. Games could be compulsory for all children except those who have physical problems. Games, drama, and music competitions need to go on side by side with intellectual pursuits. What is the use of teaching your child that Akbar was born in 1615 and Aurangzeb in 1750? Who wants to know all this history? When children have time and want to read, then let them, but do not impose study as a part of their education. It is not necessary to overburden children with too much bookish knowledge.

Children do not become great through study or qualifications. They become great through the quality of their mind, intelligence, and receptivity. They are based on how much they can receive, retain, and give. It does not mean that one should not study. One must have qualifications because today, this is the system throughout the world, and we must respect it. But when children are continually asked, “have you done your homework ?” They become scared of not getting first-class marks in their exams. They worry about what their parents will say if they fail.

School children are always afraid that they might fail their exams. What does it matter if they fail? Parents should tell their children, “Never mind, if you fail, you can try again. “ But parents do not dare to say such things, so their children think, “ other students are fighting for first divisions. If I only get a second division, what will Daddy say ?” This idea, which is drilled into the minds of children, ruins their entire personality. Instead, the child should be told,” Go and study if you like, but do not bother too much about it.”

We know that many students who lagged in their school studies went on to have brilliant careers. Isaac Newton, who discovered the law of Gravity, was a poor student, but he became the foremost scientist, and today, the law of gravity is the basis of every scientific experiment. If a child is a dull student, it does not mean that he will remain dull all his life. In my school days, I was very bad at mathematics, but today I can do any calculations without a calculator. You have to be able to tackle the problems of life, whether business, family, or institutional. If you cannot, then what is the use of being a first-class student?

Nature : Balanced Education For Children

The popular notion is that if children play and have fun, they will fail in their studies and life, but it is not true. However, if they have time to play and have fun, they will be successful, and if they study too much, they will spoil their lives. Playing balances the muscular and nervous energies of children, and it circulates blood throughout the system many times over. If a child sits in front of the TV all day or something only once. Children listen to a song from the cinema just once, and they can memorize it, yet they need a tutor to help them learn from the schoolbooks. Children should be left free to play. I grieve to see what is being done to children these days.

Usually, there is a very big gap between the mental state of teachers and young school students. While teaching, one has to be mindful of this gap. One has to come down to the level of students to teach them. A teacher must not always be saying,” Do this; don’t do that .”Don’t always try to find a fault with the child. A teacher is neither a policeman nor a hunter. Rather, he should be a loving companion who can become their teacher when the child is ten to twelve years old. Until the age of seven, forget that you have to teach children anything. They should be allowed to grow and develop naturally, to sing, play, make noise, and do mischief. There is nothing wrong with that.

An important point to remember is not to tell the child what is right and wrong, good and bad. This distinction is the complex of a guilty mind. Do not put this sense of guilt into the minds of children. When they grow up and become adults they will know the difference between right and wrong, Good and bad. Even birds and animals know this. Parents should not tell their children to read a lot, study hard, or try to be great or important. Let them enjoy their schooling. They should think that their teachers in the school are good, loving, and friendly. This will generate a feeling of unity in their hearts.

Meditation is necessary because it opens up the way to realize the potential of human consciousness. What is consciousness? What is the mind? We talk of the body, and we talk of the brain. But yoga speaks of minds, and yoga speaks of consciousness as well. Human Consciousness is the all-encompassing awareness, without any boundaries and distinctions. Mind is the manifest aspect of Consciousness, which relates to the world, the environment, at present. Although modern psychology has divided the mind up into different categories- the conscious, the subconscious, and the unconscious. Yogis have described the mind as an attribute of consciousness and the consciousness as having four different stages of expressions and experience:

• Jagrat, the awakened state, the wakeful state
• Swapna, the dreaming state, a stage where you are neither awake nor asleep
• Nindra, sleep, the unconscious
• Turiya, the state of inner effulgence in which you realize your being

These are the four attributes of consciousness. Jagrat has been compared to the conscious, swapna to the subconscious, and nindra to the unconscious. However, I believe English does not have the proper words to define the actual states of consciousness, and these four states are only broad categories .

The great author Abhinav Gupta, who wrote two beautiful treatises on tantra, Tantra Loka and Tantra Sara, has described twenty-one states of consciousness. Each stage is different from the previous one. What does this indicate? That our knowledge, our perception, our understanding of human consciousness, of human personality, of the human mind is very limited. It is a feat of analysis, logic, and understanding if somebody, through years of study and research, can define twenty-one states of consciousness. This is the only example of how deep you can go into the study of human nature.

We are talking of consciousness, and you can give a shape to the consciousness in the formative years. You can shape the awakened state of consciousness, which connects to the outer world through the senses and mind. You can also shape the dreaming state, which exists between the awakened and dormant states, giving it form and identity. This happens through the processes of pratyahara, dharana, and dhyana. A beginning has to be made. Begin with the tools that you have, and practice what you know with sincerity, dedication, and commitment to transform your attitude and outlook. Practice with sincerity to develop an understanding of your nature and your child’s nature.

Human Consciousness For Children

In ancient civilizations, there used to be a method of knowing the nature of the child. At the age of eight, before being taught the practices of asanas, pranayama, and mudra, the child was put in a room in which different objects had been placed. People would watch to see which object the child was attracted to. When a child picks up the first object, the parents would get an idea of how the child is going to develop in the course of his life.

There is a story about it. A rich person placed four items in the room: money, a gun, a rosary, and a bottle of wine. He thought, ”If the child goes to pick the money, he will become a big businessman; if the child picks up the bottle of wine, I know he will become a sensual drunkard.” An eight–year–old child went into the room, looked around, picked up the money and put it into his pocket, picked up the gun and put it in another pocket, picked up the bottle and drank it, picked up the rosary and walked out the door. The father said, “My God, he’s going to be a politician. “ Do not let this happen to your child. Give your child the opportunity to grow in life with proper support and encouragement. Parents have to become the support group for the child. Parents have to provide the child with the opportunity to express his or her creativity. If we can do that, we will see a new sun shine over this world.