Top 10 Yoga Breathing Practices

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.

Yoga is a very effective exercise not only for your body but also for the most important organ, our EYES. These supplemental Yoga eye exercises are for strengthening the eye muscles and purifying the optic nerves. The effects are more profound than Fixed Gazing, which should be mastered first. This series should be sequenced after the joint Freeing poses or Pavanmuktasana, described in Structural Yoga Therapy. Begin sitting in the easy Pose (Sukhasana) with your eyes closed. Steady your breathing until your inhale and exhale are of even duration. Concentrate on holding your body motionless, particularly your head. When stillness and comfort have been attained, open your eyes and gaze softly straight ahead in the following ways-

1. DISTANT TO CLOSE: Sit in the front of a window that affords the greatest distant view possible. Slowly move your focus to closer and progressively closer objects until your attention is three feet ahead. Then, place your forefinger at eye level and gaze at the tip of that finger. Slowly move your hand inward until your fingertip is resting on the tip of your nose. Reverse your visual focus until you are looking at the distant horizon. Repeat three times.
   
2. SIDE TO SIDE: Move your eyes in the straight line to the far right without moving your body. Keeping your eyes focused, nothing the farthest point that you can see without distortion. Then move your eyes in a smooth steady line to the left, again finding the most distant focal point without turning your head. Repeat 3x each direction, then close and relax your eyes.
   
3. TOP TO BOTTOM: Move your eyes up to the highest focal point the down to the lowest focal point without moving your head. Repeat 3x, then close your eyes and rest them.
   
4. DIAGONAL: Look up and to the right, at a 45-degree angle. Move your eyes in a diagonal line opposite lower corner. Repeat 3x, and then rest your eyes. Then do the same exercise, beginning at upper left moving to lower right. Repeat 3x.
   
5. CIRCLES: Open your eyes, focusing at top center and slowly moving in a smooth clockwise manner to the extreme of each focal point. Repeat 3x. Close your eyes for one complete breath the repeat 3x counterclockwise.
   
6. PALMING: Close your eyes and rub your palms briskly together until they become warm. Place your palms directly over the eyes with your fingers in your hair. Do not touch your eyelids, but cup your hands close enough to feel the warmth of your palms. Your hands should be placed in such a manner as to shut out all light. Then open your eyes and focus on the blackness so your muscles and optic nerves obtain a deep rest. Direct the Adya prana into its subtaker form as vyana prana. This change will permit you to shift from being receptive to sensory input to being perceptive to intuition.

This exercise is one of the best methods for relieving eyestrain and securing relaxation to improve eyesight. If it is difficult to “see” blackness with your eyes closed, then lay a piece of black felt, velvet, or black” sleep mask” over your eyes after palming. An ideal tool for this purpose is an eye bag made up of silk with rice or flax seed inside, scented or not, available in most health food stores. This is done while lying supine in the yoga relaxation exercise called Savasana.

1. “When palming is perfect, the color of any object remembered is remembered perfectly, and one feels perfectly relaxed and sees a perfect black field before the eyes when they are closed and covered.
2. “When the eyes are opened, perfect sight comes instantaneously and the letters on the eye chart seem perfectly black and are easily recognized”.
3. “The white centers of the letters called halos seem to be  whiter than the margin of the chart”.

Virabhadrasana or Warrior Pose, is the name of a legendary warrior created by Shiva‘s wrath. This Vinyasa combines both open and closed hip standing poses that challenge the strength and flexibility of the lower back and hips. These poses can empower or overpower students depending upon the teacher`s sensitivity to their students’ abilities and limitations. Done in the sequence of this Vinayasa, the poses are more approachable and digestible when done in isolation.

Shiva Virabhadra story (transforming wrath)

Daksha was a great and powerful tantric yogi whose power had given him a swollen head, believing himself to be a god. He married Prasuti, a daughter of Manu, the universal lawyer, and had 16 beautiful daughters. The youngest Sati became the second wife of Shiva – Bhava, one of Shiva’s eight forms. He is known for his serenity and complete detachment from the world. As the ruler of transformation, Shiva had a special love for death and rebirth and could often be found doing his tantric practices at the cremation grounds.

One day, Daksha decided to throw a big party in his honor to impress the world with the supernatural powers he had gained through mastery of the sacrificial fire, yagna. But he did not want to invite his son-in-law Shiva because of his unclean practice. Daksha became indignant at the thought of Shiva’s body covered with ashes from the cremation ground disrupting his ceremony. He didn’t want him anywhere near his special guests, so he did not include Shiva among the gods to whom he offered the yagna.

Sati was by nature pious and dutiful. So, her father’s exclusion of her husband from the ceremony humiliated her and left her dependent for days. She could not conceive of a way that could reconcile the two major men in her life. Out of her depression, accompanied by morose and suicidal thoughts, she threw herself into the fire that was to consume the sacred offerings. News of this shocking event soon reached Shiva’s first wife, Parvati. (Bad news travels fast, even in the days before satellite TV.) When she told Shiva, initially he was unmoved. Out of empathy for Parvati’s distress, he felt compelled to take revenge. His shift into a destructive rage, Shiva tore the hair from his matted head and threw it on the ground.

Out of Shiva’s wrath sprang a powerful warrior. Virabhadra, with three eyes, four arms, and tusks protruding from his mouth. He wore a garland of skulls and held a trident in one right hand and a club in one left hand. His other hands displayed the mudra signs of compassion: Abhaya Mudra (a gesture capable of dispelling fear) with an open palm facing up, and Varada Mudra (a gesture of bestowing boons) with an open palm facing down. Virabhadra was sent to destroy the fire ceremony. He appeared like a hurricane, destroyed the sacrifice, and massacred the unrighteous complacent bystanders. The virtuous guests fled to seek Shiva’s grace and forgiveness for their foolishness. Once Daksha was found, he was beheaded by Virabhadra, who threw the severed head into the yagna’s fires.

Shiva’s revenge was complex. Later that night, Sati spoke to Shiva in a dream, imploring him to give her father back his life. Shiva consented to restore his life but not his head. This he replaced with the head of a ram. The karma complete, Sati could be reborn as Uma and the Goddess of the Himalayas. She lived many years in seclusion in the remote valleys and caves of the Himalayas until she completed her spiritual training. Then, she once again became Shiva’s second bride. And they lived happily ever after.

Precautions of Warrior Pose

Do not do this Vinyasa if you have an acute knee injury. However, collectively, the poses making up the variations of Vidrabhadrasana are quite beneficial for recovering a healthy knee following injuries. Be especially careful to make sure your knees are properly positioned. If you aren’t stable in the standing pose, increase the side-to-side width of your foot placement. This adjustment is especially beneficial in relieving strains to your inner knees and sacroiliac region.

Instructions of Virabhadrasana ( Warrior Pose )

1. Stand in an erect standing steady posture (Samasthiti)
2. Exhale and step wide apart so your feet are three feet apart.
3. INHALE and stretch your arms our and overhead, interlacing your fingers.
4. Exhale form an outward finger lock as you turn your hips to face squarely to your left. Check your foot angles out slightly (2’o clock ). INHALE and extend your spine, lifting up out of your waist.
5. EXHALE, bending your left knee until your shin is perpendicular to the floor. This is Warrior I. Hold the position for three steady breaths. Then on the next.
6. INHALE, bring your palms to your heart in the Namaste gesture. EXHALE, staying still.
7. INHALE your arms up overhead into an outward finger lock as you straighten your left knee.
8. Exhale, forward bend, lowering your hands towards your left ankle. INHALE, extend your spine forward.
9. EXHALE, lowering your head so that your forehead is closer to your chin. Repeat the last two motions three times, gradually lengthening your spine to comfortable capacity as you lower your hands toward the floor. This is the side Stretch pose, Parsvottanasana. Stay here for 3 breaths.
10. INHALE, lift your torso to an upright position with arms overhead. EXHALE, lower arms parallel to the floor at shoulder height and at the same foot at 9`o clock and the right foot at 10 o’clock. INHALE  fully lengthening your spine and arms.
11. EXHALE, move your torso as a unit from your hip joint and bring your left hand to rest on your mid-shin. Steady yourself for three breaths in the Extended triangle position, Utthita trikonasana. If you can maintain cervical alignment, INHALE and rotate your head to look at your extended right thumb, palm facing front.
12. INHALE and lift to standing, resuming position.
13. EXHALE, bend your left knee until your shin comes perpendicular to the floor with your torso. remaining vertical to form Warrior II, Virabhadrasana. Stay for three breaths.
14. INHALE, return to center standing position with fingers interlaced overhead. Then repeat all the poses on the right side.
15. After completing the postures on both sides, return to standing steady pose, and remain there to feel the effects of the warrior Vinyasa. Lie down in Savasana and feel the benefits.

Notes for polishing your practice

The muscles of the hips are intricate, and they interact with each other in various combinations. They tend to both strengthen and bind the pelvic girdle to the spinal column. To help facilitate a balance of stamina yet freedom to these dynamic forces of the spinal column, I encourage doing micro–movements with the basic four asanas of this sequence. They consist of repetitively doing pelvic tilt and thrust, sideways pelvic swing ( lifting on one hip socket while descending the other ), and drawing a circle with the pelvis. By repeating these motions 6-10 times in each position, you will be creating freedom of the joints and stamina in the deeper muscular tissues. These micro motions may also bring up emotional patterns held by restricted pelvic mobility. This benefit can be pursued in individual Ayurvedic Yoga Therapy sessions if you are not comfortable giving expression to these emotions and energies in class.

Opening your feet to an increasingly wider stance is a great way to challenge the capacity of your body to adapt to change. Keep in mind that the increased stance will place increased pressure on both your hip joints and your sacral ligaments. So, these are beneficial only if you have no concerns for these delicate regions of your anatomy. Increasing the width of your base or the depth of your pelvis is not recommended until you have spent time with the micro-movements to free up the pelvis.

Benefits of Virabhadrasana (Warrior Pose)

Standing positions with both open and closed hip variations powerfully work the muscles of the thighs and buttocks. These postures provide balance to the hips, pelvis, and spine through the strong opposing movements of the closed versus the opened hip positions. By giving plenty of time with these poses, Yoga students can make wonderful strides in their capacity to do comfortable seated poses. This series can increase your comfort in all forms of sitting. The Warrior pose, especially the variation on, dramatically opens the respiratory muscles and begins to enhance their stamina. Over time, increase your holding time of each of these primary organs’ postures to optimize the benefit.

The warrior is a powerful image and certainly one of the most dynamic postures in Yoga. The Warrior is especially beneficial in creating strength and stamina by challenging your endurance. The sequence includes both open and closed hips variations of Virabhadrasana. The open hip positions (Warrior I and extended triangle ) create a powerful stretching of the adductors, which comprise the greatest bulk of the thigh, as well as toning the outer thigh and hip. Moving between bowed legs and knock–knees as well as weak ankles, particularly fallen arches or flat feet. Also, stretching the inner thighs (adductors) is beneficial for runners as an important factor in preventing injuries to these muscles as well as their posterior neighbors, the hamstrings.

The closed hip positions (Warrior I and Side Stretch) reverse the effects of open hip positions. Thus,  strengthens the groin (adductors) while stretching the outer thighs and buttocks (hip extensors and external rotators ).

Have you ever felt like your body, mind, and soul are out of balance? Do you ever feel as if there is some disbalance in your mental, physical, spiritual, and physical issues? Also, does it sometimes feel as if energy is trapped or blocked inside you and causing more stress? If so, Chakra Meditation is the best way to energize your physical, mental, and spiritual body and ease your stress. You may benefit a lot from Chakra Meditation.

Chakra Meditation is a simple yet powerful meditation that anyone has the potential to practice. It aligns your body, mind, and spirit in harmony. The intention is to stimulate and unblock the energy centers and harness the power of energy centers located throughout the body so you can live with greater enthusiasm and peace.

If you are curious to learn about this practice and process of Chakra Meditation, this article will be your guide. After reading this article, you will be able to open your chakras and activate the energy centers that help you to relieve stress, and anxiety and you will feel better for sure.

What is a Chakra?

The word chakra comes from Sanskrit which means “wheel” and refers to the energy points in your body. They are thought to be spinning disks of energy throughout your whole body that should stay open and aligned, as they correspond to different areas of our energetic body that affect our physical, mental, and emotional well-being.

There are seven main chakras located from the base of your spine to the top of your head. Each chakra is responsible for a different aspect of your well-being, and each benefits differently. Each of these seven chakras has a corresponding number, name, color, and health focus. When all seven chakras are open, energy flows freely through the area and manifests in how you think, feel, and behave.

When your chakras become blocked, they disrupt the smooth flow of energy, leading to physical blockages, psychological distress, and an imbalance in your emotional and spiritual state. That’s why experts recommend Chakra Meditation.

What is Chakra Meditation?

Chakra Meditation is a powerful form of meditation that aims to balance your body, mind, and spirit. On the other hand, Chakra meditation is a practice that opens and balances your body’s seven chakras. By practicing Chakra Meditation we cleanse and activate the energy of our chakra system. Chakra Meditation is all about focusing on each chakra, from root to crown, to control and restore the energy that flows through them. The ultimate goal after this practice is to ensure that your chakras are wide open and allow a strong connection between body, mind, and soul.

When your chakras are blocked or imbalanced, you may feel:

• Uneasy, anxious, and stressed
• Digestive and blood circulation problems
• Insecurity
• Lack of consciousness
• Disconnected from the world, yourself, and loved ones
• Unable to move forward in one(or more) areas of your life

To avoid this from happening, you can practice Chakra Meditation to open your chakras and let the energy flow freely and smoothly as nature intended.

Once your chakras are open and rebalanced, you will have a strong connection to every aspect of your body, mind, and soul. You will also feel more at peace and out of your comfort zone

What are the seven Chakras of Meditation?

There are seven chakras located throughout your body, and each serves a different purpose. Each chakra has a corresponding color that follows the color of the rainbow: red, orange, yellow, green, blue, indigo, and violet (or white). You can wear or surround yourself with that color and meditate on its element nearby.

Let’s go through each chakra to find out what they are responsible for and what you may feel if they are unbalanced.

1. The Root Chakra (Muladhara)

Element: Earth
Color: Red
Sound: LAM
Yoga poses: Tree pose, Mountain pose, Warrior II

The Muladhara chakra is found at the base of the spine. Because of its location at the seat of your body, it keeps us strong into embodied reality, physically strong and secure. The root chakra is connected to the Earth. This chakra governs your family ties and feelings of survival and belonging. The root chakra holds our instinctual urges around food, sleep, and sex.

When it’s blocked

• Unstable and unsettled
• Sluggish and unmotivated
• Frustrated
• Poor immune system

When it’s opened

• Strong connection with yourself, family, and friends
• Feel strong and confident
• You can take care of yourself
• Happy with your body
• Feel safe and secure

2. The Sacral Chakra (Svadhisthana)

Element: Water
Color: Orange
Sound: WAM
Yoga poses: Goddess pose, Pigeon pose, Reverse warrior

The sacral chakra sits just below the navel. This one is connected with reproductive and sexual organs, emotions, and creativity. Your emotional regulation and how you relate to yourself and others. It is also connected to your passions, sexual pleasures, and the sensation of joy.

When it’s blocked

• Uncreative
• Guilt about your sexual desires and pleasures
• Emotionally unstable
• Unable to become intimate with partners
• Uterine or bladder issues

When it’s opened

• Feel passionate
• Feel creative and positive
• Powerful and strong in your sexual energy
• Friendly and joyful
• Feel more inspired

3. The Solar Plexus (Manipura)

Element: Fire
Color: Yellow
Sound: RAM
Yoga Poses: Boat pose, Warrior III, Sun Salutation

The Manipura chakra is located in the navel which is associated with the digestive system, the element of fire, Individual power, and purpose.

When it’s blocked

• Lack of courage
• Low self-esteem
• Feel stagnant and inert
• Powerless and unable to take action
• Muscle and stomach cramps
• Insecurity
• Digestive issues

When it’s opened

• Inner power and self-confidence
• Happy to share self gifts and abilities with others
• Feel confident, productive and energized

4. The Heart Chakra(Anahata)

Element: Air
Color: Green
Sound: YAM
Yoga poses: Camelpose, heel pose, Upward-facing dog

The Anahata Chakra is in the center of the heart where your heart beats. It’s right in the middle of the seven chakras and unites the Chakras of Matter (the lower three) with the Chakras of the Spirit (the upper three). The heart chakra is the source of love, emotions, and connections. It can radiate our deepest feelings of insecurity, disappointment, and loneliness. It can help you open up and form relationships with yourself and others.

When it’s blocked

• Lack of compassion and empathy
• Fear of Commitment
• You please others but never yourself
• Unwilling to forgive
• Loneliness
• Circulation problems and chest pain
• Possessive and co-dependent
• Fear of rejection
• Dysfunctional relationship

When it’s opened

• Form healthy relationship
• Unconditional love for yourself
• Gratitude for all you have
• Heal past wounds
• Spiritually aware
• Emotional connections with others

5. The Throat Chakra (Vishuddha)

Element: Ether
Color: Blue
Sound: HAM
Yoga poses: Fish pose, supported shoulder stand

The Vishuddha Chakra is located in the throat region that physically covers your throat, mouth, and tongue. This Chakra is all about communication and speaking the truth. On a spiritual level, this Chakra is about expanding our conversation to the divine. It is responsible for your voice, speaking the truth, listening, and hearing what others share without judgment.

When it’s blocked

• A sore throat
• Thyroid issues
• Social anxiety
• Unable to speak up[ and scared to voice your opinions or feelings
• Like no one really understands/hears you
• You may be overly talkative and not listen to others

When it’s opened

• 100% confident to speak your truth and share your feelings
• Helps you communicate your emotions in healthy ways
• Listening to others and honoring their personal truth without judgment
• Communicate constructively
• Express our true authentic selves

6. The Third Eye Chakra (Anja)

Element: Light
Color: Indigo
Sound: OM
Yoga Poses: Candle Gazing, Child’s Pose, Cat/Cow Pose

This Chakra is located in the eyebrow level mid-brain. It is associated with intuition or the sixth sense, divine wisdom, and insight into the spirit world and our world. Your Third Eye “sees” things that are not visible. It reflects the information as imagination and governs how the rest of the Chakras function. It is the meeting point between two important energetic streams in our body, the idea and Pingala Nadis. Tapping and opening your Third Eye May give you a deeper understanding of yourself and the universe.

When it’s blocked

• Unable to make good decisions
• Disconnected from your intuitions and gut instincts
• Headaches, migraines, and tension across your brow and forehead
• Lack of self-trust
• Anxiety and depression
• Problems with the pituitary gland and pineal gland
• Close-minded and untrusting

When it’s opened

• Inner wisdom
• A clear sense of purpose for your life
• Active imaginations
• Communication with universe
• Can face life challenges and choices
• More connected to your spirituality, others, and the universe
• Correct your decision

7. The Crown Chakra (Sahasrara)

Element: Spirit
Color: White and Purple
Sound: OM
Yoga Poses: Savasana, Headstand, Rabbit pose

The Sahasrara Chakra is located right at the top of the head, just like where a crown would naturally sit.  It connects to beauty itself, spiritual realism, and your higher self with the divine. Also, responsible for spiritual awakening, enlightenment, faith, and divine understanding. It helps you to understand who you are beyond your physical self. It is everything that lies beyond our linear intellect, personal needs, and emotional experiences.

When it’s blocked

• The feeling of emotional distress
• Lonely, insignificant, and abandoned by a higher power
• Migraines and problems with the nervous system
• Confusion and Materialism

When it’s opened

• Accept and process divine guidance
• Enlightened and open-minded
• Connected to the higher power
• Powerful spiritual energy
• Grateful for all the blessings and divine offers
• Spiritual beliefs

How Do You Meditate To Open Chakras?

Just follow the given steps:

Be in a comfortable position

You can be seated on a meditation pillow, under a tree, or lying down. Choose somewhere quiet and relaxing where you won’t be disturbed.

Set an intention

Take a few deep breaths to relax your physical body and mind and make yourself in a meditative state. Think about what you hope to learn and accomplish during that time.

Visualize the light of each chakra glowing and swirling through your body.

Imagine the chakra you want to work on as a spiral of healing light or picture all of them shining at the same time. Visualize the energy moving through your whole physical body from the base of your spine to the top of your head.

Breathe deeply into each chakras center

Place your hand on the exact area you are focusing on to form a deeper mind-body connection. Feel the energy activating and clearing out blocked paths to your inner happiness and wisdom.

Work through your difficult areas/chakras

If you notice some negative sensation or feel negative thoughts when visualizing the specific chakra, spend more time breathing deeply and slowly release those negative energy. As you unblock stagnant energy in your body, you will be able to tap into deeper conscious levels of yourself and your place in the universe.

End your meditation by visualizing yourself stepping outside of your body and watching yourself as an observer

Imagine that your physical body is surrounded by a positive energy field. This flowing energy will increase your consciousness. How do you feel as this is happening?

Keep breathing and practicing your visualizations until you are ready to come out of the meditative state.

You will feel different after performing Chakra Meditation like this. No matter which route you take, you will likely feel so much better once you try it.

How many Types of Yoga Schools are there? Yoga-Meditation is said to have been practiced in Nepal since Vedic Culture 28,000 years ago archeologically proved. It is the reason why Yoga is an integral and deep-rooted culture in Nepal. All the yoga-related words are used in our daily conversation too. Vedic literature and Shiva Samhita say that Guru Gorakhanath formulated Yoga-Meditation from the beginning of human civilization. This is inevitable to live a healthy and well-disciplined performing ‘Dharma’, duties, and responsibilities with utmost sincerity.

Originating in the Himalayas approximately 5000 years ago, yoga has now reached almost all parts of the world, from third-world countries like Thailand and Nepal to first-world countries like America. Yoga retreats, yoga studios, and yoga teacher training programs are booming in the most rapid way possible. Yoga Schools are those institutions or educational establishments where the gurus (masters) teach the students about the knowledge of yoga. These Yoga schools teach and train yoga students. They teach many types of yoga like hatha yoga, ashtanga yoga, vinyasa flow, laya yoga, bhakti yoga, nada yoga, and many more. There are generally two kinds of yoga schools. Both of these types of yoga schools are good in their way and have unique qualities.

Yoga Alliance Registered Schools

Yoga Alliance is the largest non-profit association for the yoga community. This association intends to promote and protect the integrity of yoga all around the world. Yoga schools that are registered with yoga alliance can be expensive, and some can be less expensive too.

For example, a yoga school registered with the Yoga Alliance would be much cheaper than Bikram yoga. The teacher training courses for Bikram Yoga cost around USD 10000 to 20000. Other yoga schools that are registered with Yoga Alliance would be more expensive than others, offering a similar style of yoga teacher training course.

It is always worth it to go for schools that are registered with the Yoga Alliance. You can be assured that you will be receiving the best quality yoga education. Plus, yoga alliance courses are intensive yoga courses that start from 200-hour courses to 500-hour courses, which is also why they can be expensive.

A yoga school registered with Yoga Alliance will have in-depth yoga asana studies. There will be classes for studying ancient texts like the Bhagavad-Gita, hatha yoga pradipika, and Patanjali Yoga Sutras, meditation, anatomy and physiology, teaching methodologies, and so much more. In these schools, you will learn how to practice yoga not only on the mat but off the mat too.

As Rolf Gates says, “The real payoff of a yoga practice, I came to see, is not a perfect handstand or a deeper forward bend—it is the newly born self that each day steps off the yoga mat and back into life.”

Non-Registered Yoga Schools

These yoga schools aren’t registered with the Yoga Alliance. However, many of them provide high-quality yoga education. The main difference is that non-registered yoga schools typically don’t cover the full scope of yoga like registered ones do.

Non-registered schools focus more on yoga asanas and meditation. Passionate certified yoga teachers often start these schools, which are typically located in exotic countries like Thailand and Costa Rica. They tend to be quite expensive, usually costing between USD 3,000 and 10,000.

Doing a yoga teacher training course with this kind of yoga school can be a fun and enriching experience if you have the budget for it.

Yoga School in Nepal

Himalayan Yoga Academy is considered the most affordable and qualitative yoga school in Nepal. Located in the foothills of the Himalayan Mountains, our pioneering school of Yoga takes a holistic approach to provide you with the best learning environment for your 200 and 500-hour Yoga Teacher Training Certification. Registered with the Yoga Alliance USA, we create bespoke training programs for 200hrs, 300hrs, or 500hrs yoga teacher training, specializing in Hatha Yoga and Ashtanga Yoga. Our Academy is also a sanctuary for those seeking a respite from life, with our Yoga Retreat and detox programs, which include daily Yoga practice, full body massage, Shirodhara, and healing therapies.