Yogic Breathing

Full Yogic Breathing is a deeply balancing pranayama (respiratory exercise) that advantages vata, pitta, and kapha. It is now and then called 3–component breath as it works with 3 one-of-a-kind sections of the torso and certainly engages all 3 lobes of the lungs. Full Yogic Breathing revitalizes the whole frame with prana (vital lifestyle force).

In particular, it benefits important organs that can easily become stagnant, constricted, or burdened with emotional and physical stress when we experience tension. It helps maximize inhalation and exhalation. Its purpose is to gain control over breathing, correct poor breathing habits, and increase oxygen intake. You can practice this pranayama at any time, but it is especially effective when practiced intensely for five to fifteen minutes every day—preferably on an empty stomach. The early morning is the ideal time to practice Full Yogic Breath.

You can practice it at any time, especially in situations of high stress and anger, as it helps calm the nerves. While including it in daily yoga routines will correct and deepen natural breathing, it should not be performed continuously. Full Yogic Breathing relieves stress, refreshes the mind, and activates the parasympathetic nervous system, promoting a calmer, more balanced state of being. It also helps correct unhealthy breathing patterns.

How to Do Yogic Breathing

1. Sit in a meditation posture or lie in Shavasana and relax the whole body.
2. Inhale slowly and deeply, allowing the abdomen to expand fully.
3. Try to breathe so slowly that little or no sound of the breath can be heard.
4. Feel the air reaching into the bottom of the lungs.
5. At the end of the abdominal expansion, start to expand the chest outward and upward.
6. When the ribs are fully expanded, inhale a little more until the expansion is felt in the upper portion of the lungs around the base of the neck . The shoulders and collarbone should also move up slightly . Some tension will be felt in the neck muscles.
7. The rest of the body should be relaxed.
8. Feel the air filling the upper lobes of the lungs.
9. This completes one inhalation.
10. The whole process should be one continuous movement, each phase of breathing merging into the next without any obvious transition point . There should be no jerks or unnecessary strain.The breathing is like the swell of the sea.
11. Now start to exhale.
12. First, relax the lower neck and upper chest, then allow the chest to contract downward and then inward.
13. Next, allow the diaphragm to push upward and toward the chest.
14. Without straining,try to empty the lungs as much as possible by drawing or pulling the abdominal wall as near as possible to the spine.
15. The entire movement should be harmonious and flowing.
16. Hold your breath for a few seconds at the end of the exhalation.
17. This completes one round of yogic breathing.
18. At first, perform 5 to 10 rounds and slowly increase to 10 minutes daily.
19. Relax any effort and once again watch the spontaneous breathing pattern.
20. Bring the awareness back to observing the physical body as a whole. Be aware of the surroundings and gently open your eyes.

Benefits of Yogic Breathing

1. It Helps improve hypertension.
2. Helps improve digestive system function.
3. It can aid with healthy eating habits and weight loss.

 TTK Capsule represents a combination of Tadasana, Triyaka Tadasana, and Kati Chakrasana. Our Late yoga guru Swami Yog Subodh (Subodh Simkhada) explains this as a very healthy practice that should be done at least once in the whole day. Maintaining a healthy body is the most. It’s helpful in the prevention of Constipation, Indigestion, and other digestive problems. These practices have been taken from the tradition of Swamis Sivanand Saraswati ji, Satyanand Saraswati ji, and Niranjananand Saraswati ji.

Tadasana (Palm tree pose)

• Stand with the feet togetheror about 10 cm apart, and the arms by sides .
• Steady the body and distribute the weight equally on both feet .
• Raise the arms over the head.
• Interlock the fingers and turn the palms upward.
• Place the hands on top of the head.
• Fix the eyes at a point on the wall slightly above the level of the head.
• The eyes should remain fix on this point throughout the practice .
• Inhale and  stretch the arms , shoulders and chest upwards.
• Raise the heels, coming up on the toes.
• Stretch the whole body from top to bottom, without losing balance or moving the feet.
• Hold the breathe and the position for a few seconds.
• Lower the heels while breathing out and bringing the hands to the top of the head.
• This is one round.
• Relax for a few second before performing the next round.
• Practice 10 rounds.

Benefits of Tadasana

This asana develops physical and mental balance. The entire spine is stretched and loosened, helping to clear up congestion of the spinal nerve at the points where they emerge from the spinal column. It helps to increase height by stretching the muscles and ligaments, enabling growing bones to grow longer. Tadasana stretches the rectus abdominal muscles and the intestines and is useful during the first six months of pregnancy to keep the abdominal muscles and nerves toned.

Triyaka Tadasana(Swaying palm tree pose)

• Stand with the feet more than shoulder width apart.
• Fix the gaze on a point directly in front.
• Interlock the fingers and turn the palms outward.
• Bend to the right side from the waist.
• Do not bend forward or backward or twist the trunk.
• Hold the position for a few seconds, then slowly come back to the upright position.
• Repeat on the left side .This completes one round.
• Practice 10 rounds.
• To end the practice ,return to the upright position ,relax the hands , bringing the arms down to the sides.

Benefits of Triyaka Tadasana(swaying palm tree pose)

As for tadasana , but its especially massages , loosens and exercises the sides of the waist . it balances the right and left groups of postural muscles .

Kati chakrasana (waist rotating pose)

1. Stand with the feet about shoulder width apart and the arms by the sides .
2. Raise the arms to shoulder level, then twist the body to the right.
3. Bring the left hand to the right shoulder and wrap the right arm around the back ,bringing the right hand around the left side the waist. Look over the right the shoulder as far as is comfortable.
4. Keep the back of the neck straight and imagine the top of the spine is the fixed point around which the head turns .
5. Hold for two seconds ,accentuate the twist ,gently stretching the abdomen.
6. Return to the starting position.
7. Repeat on the other side to complete one round .
8. Keep the feet firmly on the ground while twisting.
9. Relax the arms and back as much as possible throughout the practice .do not strain.the movement should be relaxed and spontaneous.
10. Perform the  rotation smoothly ,without jerking or stiffness .
11. Practice 5-10 rounds.

Benefits of Kati Chakrasana

This asana tones the neck ,shoulders, waist, back and hips. It is useful for correcting back stiffness and postural problems . The relaxation and twisting movement induces a feeling of lightness and may be used to relieve physical and mental tension at any time during the day.

Benefits of TTK capsule

1. It helps relieve constipation.
2. It helps to maintain healthy backbone.
3. Helps for weight loss.
4. It helps in mind body balance.
5. It helps in proper blood circulation.

Want to learn such beautiful sets of Asana , contact us for yoga teacher training where you will learn everything you need to become a successful yoga instructor.

Sutra Neti (Nasal cleansing with thread)

Sutra Neti is a Hatha yoga technique to clean your nasal cavity. It is one of the six methods of purification or Shatkarma as given in the yogic text Hatha Yoga Pradeepika. There are various types of Neti practiced by Yogis including Jala Neti (with water), Dughda Neti (with Milk), Sutra Neti (with cotton string), etc. A waxed cotton string is traditionally used to clean the nasal cavity in Sutra Neti.

Breathing: Breathing is performed through the mouth.

Duration: The practice takes about 10 minutes. Once every few days or once a week is sufficient.

Awareness: Physical –on relaxing the body and moving the catheter or thread smoothly and slowly.

Sequence: Sutra Neti should be performed before jala neti as the latter will flush out all the impurities and particles in the nose which have been dislodged by sutra neti.

Preparation of Sutra Neti (Nasal cleansing with Thread )

This practice involves passing a length of cotton thread through the nose. Traditionally, a specific prepared cotton thread, sutra, was used. Several strands were tightly wrapped together and dipped in melted beeswax. The width was about 4mm and the length was 36 to 45 cm.

Nowadays, people commonly perform the practice by using a thin rubber catheter lubricated with melted ghee, butter, edible oil, or saliva, allowing it to slide easily through the nasal passage. The size of the catheter depends on the individual nasal passage. Beginners often start with size 4 and later progress to size 6.

Steps

Basic practice

1. Take any comfortable standing, sitting, or squatting position.
2. Relax the whole body.
3. Tilt the head slightly back. Gently and slowly insert the narrow end of the catheter or the waxed end of the thread into whichever nostril is flowing more freely.
4. As the thread is inserted, twist it so that it enters the nostril easily. Always keep the tip pointing downward towards the base of the nose. Never push the catheter straight up because the nasal cavity is behind the nose, not at the top of the nose.
5. When the thread reaches the back of the throat, insert the index finger and thumb, or the middle and index fingers, into the mouth.
6. Pull the catheter or thread gently and slowly out through the mouth, leaving a few inches of thread hanging out of the nostril.
7. This action may cause retching at first, but it will become easier with practice.
8. Hold each end of the sutra or catheter with the fingers. Very slowly and gently pull it backward and forward, no more than 15 times on the attempt.
9. Remove it slowly through the nose and repeat the process with the opposite nostril.
10. Technique II: Advanced practice
11. After completing technique I, leave the thread with one end passing through the mouth and the other through the nostril.

Advanced Practice

1. Gently insert the waxed end entering from one nostril into the other nostril and pull the end through the mouth.
2. In the final position, both waxed ends together so that they merge, and twist the thread so that the two ends become cut away so that the join may pass easily through the nostrils.
3. The thread is now circular.
4. Slowly draw the join the mouth, progressively sliding the thread through the nostrils.
5. Eventually, the join should be located between the entrance to the two nostrils.
6. Disconnect the join.
7. The thread now enters one nostril and emerges from the other; it no longer passes through the mouth.
8. Gently pull the sutra to and fro, a few times only to begin with it there is the slightest discomfort, stop the practice immediately.
9. Pull one end of the thread and slowly withdraw it from the nose .

Precautions

Do not use force under any circumstances. The interior of the nose is very delicate. After persistent attempts, if the thread or catheter will not pass through the nose, consult a competent teacher. Make sure that the sutra is perfectly clean before inserting it into the nostril. It is best not to try sutra neti until jal neti has been perfected.

Contra – indications

Those people who suffer from chronic bleeding in the nose should not do sutra neti .Anyone nasal septum turbinate should first seek the advice of a yogic or ayurvedic doctor.

Benefits

The benefits are the same as for jala neti.

1. Sutra neti can rectify the problem of deviated nasal septum.
2. If one or both nostrils are not flowing freely due either to deformed bone or fleshy outgrowths, the regular friction of sutra neti causes these obstructions to disappear within a few months.
3. Helps to prevent respiratory system related illness.
4. It calms and influences on the brain.
5. It activates depression, anxiety, anger and removes drowsiness.
6. Balances the prana flow throughout both nostrils and corresponds the left and right hemispheres of the brain.
7. It makes the head feel free, light and fresh.
8. It increases the concentration and makes better memory.

YOGIC poses (Yogasanas ) are many. They are practiced for the improvement of physical health in normal physiological conditions and the treatment of many diseases. The regular practice of some asanas for meditation exerts beneficial effects on mental health.

Only a small number of asanas are recommended for meditation. They are siddhasana, padmasana, svatikasana, vajrasana, and sukhasana. For meditation, the five asanas just mentioned are in order of preference.

Asanas for Meditation

Siddhasana

Follow the following steps for sitting in Siddhasana (accomplished one). Only men should do this asana and not suitable for women.

1. Sit on the floor with legs extended  in front.
2. Bend the left leg at the knee. By holding the left foot with hands, place the left heel near the perineum. The sole of the left foot should rest against the right thigh.
3. Bend the leg at the knee. Place the right foot over the left ankle, while keeping the right heel against the public bone.
4. Place the right sole between the left thigh and the left calf muscle.
5. Do not rest the body on the heels.
6. Stretch the arms in front . Place the backs of the hand on the respective knees ,with palms facing upwards. Join the respective  thumbs and the index fingers, keeping the others fingers extended.
7. Keep the back, neck and head erect .
8. Repeat the same procedure for the right leg by placing the near the perineum first  and then the left foot over the right ankle .

Siddha-Yoni Asana   

This is the female accomplished pose, recommended for females as a substitute for siddhasana. Follow the following steps for sitting in Siddha Yoni Asana:   

1. Sit on the floor  with legs extended in front of you .
2. Fold the left leg at the knee. Place the sole of the left foot against the inner right thigh.
3. Place the left heel inside the labia majora of the vagina .
4. Fold the right leg at the knee.Place the right foot on the left leg in the space between the calf and thigh.
5. Make the spine and head fully erect and straight .
6. Practice the asanas in conjunction with cin-mudra or jnana-mudra.

It may be practiced with either leg uppermost .

Padmasana

Follow the following the steps for sitting in padmasana (lotus pose).

1. Sit on the floor.
2. Bend the the right leg at the knee. Holding the right foot with the hands, place it at the root of the left thigh so as to keep the right heel near the navel.
3. Bend the left leg at the knee. Hold the left foot with the hands and place it over the right foot at the root of the right thigh to keep the left heel near the navel. The sole of each foot should be turned up.
4. Keep the back, the neck, and the head perpendicularly straight. While stretching the arms, place the backs of the hands on the respective knee, with the palms upwards. Bend the index finger and the thumb of each hand to touch each other. Alternatively, place the hands in the middle where the feet cross each other, with the palms facing upwards and with the back of the right hand kept upon left palm. This the bhairava-mudra.

Swastikasana

Follow the following the steps to sit in svastiksana :

1. Sit on the floor. Stay the base position .
2. Fold the left leg thigh and calf muscles. Bend the right leg and place the right foot in the space between the left thigh and calves of the opposite leg.
3. Place the toes of the both feet between the thighs and calves of the opposite leg.
4. Place the hands on the corresponding knees in jnana or chin-mudra or the lap, with palms facing upwards and with the back of the right hand kept on the left palm.

NOTE :

The final process of the siddhasana and swastikasana look alike. In the former, the heel of the lower leg pressed the perineum, whereas in the latter it does not.

Vajrasana

Vajra means thunderbolt. Hence vajrasana is the thunderbolt pose. Vajra is the name of a major nadi (pranic channel) in the subtle body. It is directly connected with the genito-urinary system. This nadi regulates the sexual energy of the body. Sequentially follow the following steps to sit in vajrasana:

1. Sit with both the legs folded at the knees and feet stretched backwards and big toes crossed.
2. Keep the knees together , but the heels apart .
3. Lower the buttocks to place them in between the feet, the bottoms of which face upwards. Keep the heels at the sides of the tips.
4. Place the hand on its respective knee , with palms downwards .

Vajarasana is the only pose that can be practiced right after meals to improve digestion . It is the only meditative pose for persons suffering from sciatica and sacral infection .

Sukhasana

Follow  the following steps to sit  on the sukhasana:

1. Sit on the floor and stretch both the legs in front of the body .
2. Fold the left foot under the right thigh.
3. Fold the right foot under the left thigh.
4. Place the hands on the laps , with palms upwards and with the back if the rughgt hands / palm on the left .
5. Keep the head, neck, and back erect.

Sukhasana is the ideal meditative pose for beginners for whom the classical meditative poses are difficult. After mastering any of the classical meditative poses, the meditator should dispense with the sukhasana. A folded blanket at the back below the two buttocks may improve this meditational pose.

Savasana

The corpse pose or savasana is not a meditative pose. Since we recommend pranayama to precede meditation and since every pranayama session is followed by savasana, we deem it proper to briefly describe this asana. The technique is given below:

1. Lie fat on the back, without any pillow with the hands a little away from the thighs and with the palms up.
2. Keep the heels together and the toes apart.
3. Close the eyes .
4. Relax the whole body. All the skeletal should be placid. limbs and joints should not be tense at all. The lower jaw should be loose. The tongue and the pupils of the eyes should be passive.
5. Breathe slowly and evenly, without jerky movements.
6. Keep the mind passive, free from thought.
7. Stay in the pose for 15 to 20 minutes .

Sheetali Pranayama or the cooling breath is usually done after practicing other asanas and pranayamas. This Pranayama cools the body. Sheetali in Sanskrit means ‘cooling’. Sheetali pranayama is mentioned in the yoga texts Hatha Yoga Pradeepika and Gheranda Samhita.

In the ancient text of Hatha Yoga Pradipika, Swami Swatmaram says that a person becomes young and attractive by practicing this pranayama. Also, he says that this pranayama removes excess heat accumulated in the system, reduces the excess biles, corrects the disorders of the spleen, and works on fever. This pranayama gives control over hunger and thirst.

Steps of Sheetali Pranayama

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 strain.

4. Roll the sides of the tongue up so that it forms a tube.

5. Practice a long, smooth, and controlled inhalation through the rolled tongue.

6. At the end of inhalation, draw the tongue in, close the mouth, and exhale through the nose.

7. Practice yogic breathing throughout.

8. The breath should produce a sucking sound.

9. A feeling of icy coldness will be experienced on the tongue and the roof of mouth .

10. This is one round.

Benefits of Sheetali Pranayama

1. This practice cools the body and affects important brain centers associated with biological drives and temperature regulation.

2. It cools and reduces mental and emotional excitation, and encourages the free flow of prana throughout the body.

3. It induces muscular relaxation, mental tranquility and may be used as a tranquilizer before sleep.

4. Gives control over hunger and thirst and generates a feeling of satisfaction.

Contra-Indications of Sheetali Pranayama

1. People suffering from low blood pressure or respiratory disorders such as asthma, bronchitis, and excessive mucus should not practice this pranayama.

2. Those with heart diseases should practice without breath retention.

3. This practice cools down the activity of the lower energy  centre and therefore those suffering from chronic constipation should avoid it.

4. Generally, practitioners should avoid practicing this pranayama in winter or cool climates.

“Prevention is better than Cure”

Care and share the preventive measures of Corona virus/ Covid-19 to all

Himalayan Yoga Academy presents an article on The Natural Ventilators for Corona Care. Our Lungs are our natural Ventilators, nostrils are entry pipelines of natural ventilators and the heart is the computer Monitor of ventilators. Lungs and the heart work hand in hand which means work together in a circular motion. We should know how to cleanse and open these ventilators and also we should know how to ventilate them. By breathing act, we can easily ventilate this. Simply, we do breathe in and out to empower the natural ventilators. Rather than covering and depleting the flow of breath through natural ventilation, we should activate the ventilators and naturalize the mechanism of ventilation.  The practical information is given below.

Human Body structural fact

Our body is the temple of ekadashadwara (11 gates) which are ears-2, eyes -2, nostrils-2, mouth -1, navel-1, anus -1, urethra-1, cosmic path -1 which is the 11^th  gate stands on perpendicular from root perineum to top of the head (Brahmarandha).  We should purify all the gates purposed to accelerate our life force or cosmic energy in that temple.  We should worship in the temple.

This human body is a combination or structure of Panchamahabhootas (five elements). The human body is the source of diamonds, the values of life. Our life force, prana is running in our body.  It is a very natural, universal ventilator made by the almighty, it is not a machine just made by man. This natural ventilator is a living machine that runs on certain mechanisms. This is itself a great scientific system, no scientists can structure it.  It always warns and alarms human beings and creatures.  But we don’t know this phenomenon. We completely neglected it.  When we keep these natural ventilators pure and open, we can update and multiply our capacity and efficiency thousands of times more.

Preparatory phase for Physical Foundation

1. Gargle with salty water or herbal water, Jala neti morning and evening, but in the corona period before bed will be better.
2. Moderate exercises and Yogasanas.

How to cleanse and revitalize?

The following Swasa kriyas and Pranayamas are the recommended for prevention of COVID-19 and the revitalization of the Immune System.

1. Breathe in and out 8 times through the right nostril (Surya nostril/Pingala swara), also called Daya Ekanasikaa Bhastrikaa. Then, breathe in and out 8 times through the left nostril (Moon nostril/Ida swara), known as Baya Ekanasikaa Bhastrikaa. After that, breathe in and out 8 times through both nostrils (Susumna Swara), referred to as Bhastrika Kriya. In between, perform Kapalbhati Kriya to cleanse the waste. Gradually, repeat 2 or more times, aiming for a total of 64 breaths as your target. Ensure the same force and repetition for all steps. Anything beyond this should be practiced under the guidance of a Yoga Master (Guru).
2. Gradually, you can progress to Bhastrika Pranayama with Kumbhaka and Bandhas under the supervision of experts. Bhastrika is practiced in three stages: i. Manda – slow pattern, ii. Madhyama – medium pattern, and iii. Tibra – fast pattern.
3. Shitalee Swasa Kriya or Shitali Pranayama can be done. E.g. by breathing in through the tongue making a canal tube, to those who cannot fold their tongue, then can do Kaki mudra. 
4. Surya Anuloma-Viloma (Surya Swasa Kriya) and Chandra Anuloma-Viloma (Chandra Swasa Kriya) serve as preparatory practices (Nadisodhana 1st phase) for Nadi Shodhan Kriya or Nadi Shodhan Pranayama.
5. Anuloma Viloma – Alternate Nostril Breath (Nadi Shodhana 2^nd phase),  breathe in 5 counts and breathe out 7 counts
6. Nadishodhana Pranayama – Inhale 6 counts, Hold in 8 counts, exhale 8 counts, and feel blank (Hold out)  4 counts. (Under guidance only).
7. Bhramari Swasa Kriya ya Pranayama 7 time’s repetitions with Shanmukhi Mudra (seven gates lock).

Additional Suggestion

1. Healthy, natural, balance diet
2. Proper sleep in right time.
3. Positive thoughts
4. Good human relation
5. Charity and good Karma
6. Value the lives, do not count the dead bodies

Svastha (Healthy),                             Masta (joyful),                             Vishuddha chitta (absolute purity)

Meaning and Definition

What is Yoga for New Generation? Firstly, what is Yoga? The word yoga is derived from the Sanskrit word ‘yuj’ meaning “to unite” and yoga means “Union or Harmony”. Ultimately Yoga is an aim or mission. We reach or achieve via yogic acts (kriyas).

History of Yoga

Yoga originated 15,000 years ago in the Himalayan Belt (Himavat kshetra). Then initially developed in the whole South Asian region (Bharata Khanda). Over time, yoga developed as philosophy, spirituality, psychology, science, and health as well. Yoga has been promoted and developed in different periods of ancient times. It is very essential for the coming generation. It plays a vital role in keeping the new generation healthy, happy, moral, disciplined, creative, visionary, etc.

 Aim of Yoga

                 To get satchittaanaanda – Truth, consciousness, bliss, and liberation

Objectives of yoga

• Activate the muscles and nerves.
• A strong and flexible body free of pain and physical tension.
• Warm up and open the joins.
• A balanced autonomic nervous system with all physical and physiological processes,  e.g.  Digestion, Respiration, Circulation, Endocrinal secretion
• A calm, clear, and tranquil mind from yoga
• Increase concentration and memory

How it works

Yoga is the easiest way to save the young generation from moving towards violence, suicide, depression, restlessness, etc. When today’s new generation moves towards violence, moves towards suicide, and lives in depression, in such situation yoga will be the easiest way to save them. It also helps to build a better and more beautiful future ahead. It saves genetic degeneration.

Yoga and the Young Generation

We tend to think of yoga as something for adults. Generally, it is a way of increasing overall physical and mental well-being. It includes those who have begun to feel the aches, pains, tension, and stresses that inevitably come with being a grown-up. But yoga can also benefit younger people and any age of people.  Ages 7 to 100 years more also can practice yoga because yoga is for all.

Studies have shown that yoga increases working efficiency, creativity, flexibility and overall ability to concentrate and focus. Yoga cherishes inner rest, peace, relaxation, and breathing in a very active way, enabling children to channel their energy into goal-driven tasks.

Yoga can also have an impact on stress management, obesity (also as a part of physical exercise), and better concentration & memory.

Research work on Yoga

Research has shown that educational curricula incorporating stress-management programs improve academic performance, self-esteem, good knowledge, well discipline, morality, social and family relations, classroom behavior, concentration, and emotional balance.

Various individual controlled studies have shown that yoga appears to be a promising complementary therapy and stress-management tool for children, adolescents, and adults with very low reports of adverse effects. Yoga as a therapeutic intervention has positive effects on psychological functioning, especially in children coping with emotional, mental, and behavioral health problems. Yoga deals with good food habits, good sleep, recreation, rest, psycho-counseling, etc.

Additional potential benefits for school-aged children include improved determination, concentration, imagination and self-esteem.

Merits of Yoga for new generation

Scientific and experiential evidence proves many of yoga’s well-established advantages. From physical to mental to spiritual, devoted yogis everywhere race to their mats to reap the rewards.

1. Physical merits

It has been shown that yoga increases flexibility, builds muscles, increases coordination and balance, and improves aerobic endurance in young people. Yoga also improves posture or alignment and can help prevent muscular-skeletal problems from developing over time – something that younger people, who spend much of the day hunched over a desk require as much as older people.

2. Educational merits

Yoga can help teens mentally refocus on the task at hand. By practicing living in the moment on the mat, teenagers can more fully concentrate on the present moment off the mat.

The growth of digital and social media has meant that the average human attention span is on the decline. By providing a tech-free space of physical and mental concentration, however, yoga can help younger people perceptually focus on the task at hand. Young people who practice yoga have even been shown to perform better in tests than those who do not.

3. Mental merits

Yoga’s mental benefits are fairly well documented, and as evidenced by the study mentioned above, teenagers who practice yoga show more positive moods, less anxiety, and depression, and greatly enjoy asana practice.

With the stress and anxiety of exams, placement tests, speeches, and all of the other pressures that plague high school kids today, yoga can be a step in the right direction.

4. Emotional merits

By taking the time to concentrate on the present moment, yoga can also help young people develop deeper emotional intelligence – the ability to identify how they, and others, are feeling. This can help them recognize and deal independently with negative feelings, increasing mental resilience. It can also help them to develop kindness, compassion, and empathy for others.

In addition to connecting you with your emotions, yoga encourages self-love and self-acceptance. This benefit is especially powerful for teens struggling with body image. It’s a beautiful way to learn to love you and appreciate the body for what it is and what it can do, rather than what it looks like. It builds compassion for the self which then radiates to compassion for others.

5. Social merits

Yoga is non-judgmental, and the more we practice, the more acceptance and less judgment we’ll have in our daily lives. Yoga will help teenagers become more compassionate for one another.

Though digital and social media have grown exponentially in recent times, the idea that sitting alone at your desk or behind a screen builds interconnectedness between people is – perhaps – a little optimistic. By doing yoga with others in Physical Exercise, in an afterschool class, or with the rest of the family, yoga can build stronger social bonds between younger and older people and foster togetherness and mutuality.

6. Spiritual merits

Yoga promotes a sense of calmness, inner peace, exploration of energy, cultivation of awareness, a deeper bodily and energetic awareness, good knowledge, and good feelings, removes blocks keeping one from fully experiencing life, opens one to creativity, and healing, improves imagination power, and integration.

“Prevention is better than Cure”

What are the things to do for Coronavirus Cure? Viruses are lives, that naturally appear and develop. We have natural resistivity power to fight against all types of microbes. So using masks & sanitizers, and staying quarantined or isolated is not a solution, just it can be a little bit of precaution. Only one final solution or permanent solution is to empower our natural or intrinsic original immunity.  

The immune system: innate and adaptive immunity

There are continuous advances in our current understanding of the immune system and how it functions to protect the body from infection. The immune system refers to a collection of cells, chemicals, and processes that function to protect the skin, respiratory passages, intestinal tract, and other areas from foreign antigens. Such as microbes (organisms such as bacteria, fungi, and parasites), viruses, cancer cells, and toxins. Beyond, the structural and chemical barriers which protect us from infection, the immune system can be simplistically viewed as having two “lines of defense”: innate immunity and adaptive immunity.

Innate immunity represents the first line of defense to an intruding pathogen. It is an antigen-independent (non-specific) defense mechanism that is used by the host immediately or within hours of encountering an antigen.  Adaptive immunity, on the other hand, is antigen-dependent and antigen-specific and, therefore, involves a lag time between exposure to the antigen and maximal response.

In case this immunity is down and weak, the microbes from outsides can attack in the body. Then it slowly makes us infection.

Things to note at the first stage

• Cleanse nose with Salty  water or Do Jala Neti, rinse and gargle as well
• Do exercise lightly if no fever, no tired, if not do exercise, walking,  or yogasana or work in farm until sweat breaks.
• Take long breath in and out or do pranayama, especially Bhastrika series and Sheetali  if you know.
• Steam inhalation with herb drops or leaves.
• Take a sun bath at 7 to 10 am and 4 to 6 pm in the evening (Time for summer).
• Gargle when coming from outsides and before beds
• Chant any mantra or beej mantra, or any form of Dhyana (meditation) as you know.
• Listen sentimental  music to increase concentration and for energy flow
• Take multivitamins, vitamin C, and Natural balance diet in right time right way right purpose .
• Intake of less sweet things, less kapha associated foods and emphasize vegetarian and vegan food if possible.
• Drink enough water as need warm or lukewarm, or day time normal room temperatue
• Drink herbal tea like Tulsi, Mint, Lemon grass, Caraway seed (Jwano), cinnamon, and ginger etc.
• Take some more herbs like Turmeric powder (Besaar), Pepper, Tinospora cordifolia (Gurjo), Garlic, Liquorices (Jethimadhu), Long pepper (Pipla), Green gooseberry (Amala), etc.

• Take one spoonful of Chyavanaprasa twice a day
• Intake of Honey 1 teaspoon twice / thrice a day
• Take rest, proper sleep and build up your willpower, self-confidence etc.
• Laughing and clapping therapy
• Stay in ventilated room, but don’t watch TV news at all and don’t read the news paper.
• You can read motivational and inspiring books, stories, poems, spiritual texts, etc, do something creative things and engage in your hobby.
• Don’t use the Mask in private isolated rooms or alone in open place or morning walk, but must use in more people together and keep the door and windows open and ventilated as well.
• Minimize your duty hours if possible and be mask free more time a day 

Second stage

1. If there are symptoms and complications, further treatment should be done. You may choose firstly Nature Cure, Ayurveda, and natural or spiritual healing etc.
2.  Modern medicines as needed.

Note: It is better to have optimum use of natural VENTILATION rather than the entry into VENTILATOR.

Yoga as a current issue

Yoga Retreat In Nepal is a perfect zone for all Yoga Enthusiasts. Yoga is balance, either in life or in the universe. Yoga is the aim of life and the rule of universal existence. For this purpose, firstly we should keep our life healthy, happy, and harmonious, and then we achieve yoga, the state of the void ‘ Yogashchhittavrittinirodhah ”. The yogic process is the programming of a busy and stressful life. So, the subject of Yoga is a common interest and needs people.

Yoga Retreat as Refreshment Programming

A retreat is a quiet, separated, or peaceful place that you go to in order to rest or to do things in private. It is refreshing and balances programming.  If you retreat from something such as a plan or a way of life, you give it up, usually in order to do something safer or less extreme. It works as a pill for modern and stressful life.

What is Yoga Retreat ?

A yoga retreat is a withdrawal to focus on the practice of yoga and the means of healing. A retreat can be solitary and/or local, but often involves a trip to a location. It offers group yoga activities as lifestyle management.

Purpose of Yoga Retreat in Nepal

While the purpose of a traditional yoga retreat requires a slower pace, some modern-style retreats are recreational vacations that feature five-star accommodations, high-end restaurants, and a range of activities. It includes yoga asana classes, Pranayama, meditation, massage, hiking, trekking, and sightseeing.

Many traditional retreats with a focus on mindful awareness and the spiritual practice of yoga can be found throughout the world with price tags that range from high-end to modest. With the guidance of an instructor or guru, yogis learn to let go of distractions as they immerse themselves in asana, pranayama, and meditation practices. The retreat may also focus on eating habits and the practice of a natural lifestyle to improve overall physical and spiritual health, as well as instruction in yogic philosophy.

A yoga retreat ideally involves traveling to a place that is surrounded by natural beauty. Relax your body, mind, and soul by taking the practice of yoga asana and meditation on the beaches or in the shadow of towering mountains or trekking in Nature, or staying in a Yoga academy.  Connect closely with nature and feel an intimate sense of rejuvenation, health, harmony, and happiness. Yoga Retreat should be applied in Yoga Academy, Ashram, Retreat centers, etc.

The purpose of a retreat is to allow yogis to deepen their practice without the distractions of life. Yoga retreats are temporary breaks from the daily routine that typically last from a weekend to a week or more. It is a kind of detachment as well.

Advantages of a Yoga Retreat in Nepal

As the word intimates, a retreat is a wonderful chance to step back from our daily lives to find a moment of rest and refreshment, to get in touch with you, and simply find inner peace and calmness. Yoga Retreating is a way of taking time out and assessing our life decisions, helping us to bring clarity to the challenges ahead. A retreat helps all the distractions fall away so you are free to work on the projects that are most inviting to you. It reduces the stress levels from daily work broaden and too much thought.  As an added bonus, this causes us to actually follow through, making us our most productive selves. Being away from our routines, comforts, and amenities is difficult.

Retreats remove us from noise and distraction making us close to nature and into a place of spiritual refreshing and renewing. It is a way of entering into the presence of the almighty and allowing him to nourish our souls. As we settle into the stillness, we notice the stirrings of our soul, our deeper longings, and the Almighty’s quiet whisper to us.

Vacation of Yoga Retreat in Nepal

A retreat is essentially time away from our everyday lives. Whether we need a break from work or the children or are recovering from a breakup or a personal loss or cultural & traditional practices, or political pressures, or business pressure.

Conclusion of Yoga Retreat in Nepal

In the time of mechanical and technological life, stress levels rise rapidly. So, a Yoga retreat is very necessary for all faculties. A yoga retreat is not only the Asana or physical exercise; it includes all types of cleansing processes, physical exercise, Yogasana, breathing exercises & pranayama, Meditation, natural spa & wellbeing, dietetics,  full rest, sleep quality, entertainment, adventures, traveling, good relations,  healing, etc.  We are initiators of Yoga and spiritual tourism promotion in Nepal with good plans and projects since 1997, and now we are running these types of retreats at Himalayan Yoga Academy.

CHAKRA RECOGNITION

In Sanskrit, the word “chakra” means “disk” “wheel” or spiral and refers to the energy centers in our body. These wheels or disks of spinning energy each correspond to certain nerve bundles, major organs and glands. To function at their best and the regulation of energy in the body our chakras need to stay open, or balanced. If they get blocked, we may experience physical or emotional symptoms related to a particular chakra.

There are 114 different chakras in the body and 112 chakras are physical. 7 main chakras run along our spine. They start at the root, or base, of our spine and extend to the crown of your head. The chakras most often referred to are the seven main ones that we’ll explore in more detail below.

Major seven chakras

The energy center system refers to the energy centers we have in our bodies. There are seven major chakras, each in a specific location along your spine. Locating and analyzing the chakras can help in healing old emotional and physical wounds. Here is a look at the location of the 7 energy centers in our body and their functions:

1. Mooladhaara (Root) chakra

The root center, or Mooladhaara, is located at the base of your spine, exactly in perineum junction. It provides us with a base or foundation for life and it helps you feel grounded and able to withstand challenges. It gives the sense of “I am”. Your root chakra is responsible for your sense of security and stability.

Its beej mantra is ‘Lam”
Colour: Red
Element: Earth
Body functions: Legs, feet, bones, large intestine and adrenal glands
Represents: Stability, grounding, foundation, family, your connection to the earth, survival, financial and physical security
Excessive: Heavy, sluggish, stagnant
Deficient: Ungrounded, ‘head in the clouds’, fearful, anxious

2. Swadhisthana (Sacral) chakra

The sacral center, or Swadhisthana, is located just below our belly button, exactly at the root of our genitals. This chakra is responsible for our sexual and creative energy. It’s also linked to how you relate to your emotions as well as the emotions of others. It gives the sense of “I feel”. This chakra is associated with the lymphatic system and is responsible for expressing emotions. It also helps us to get in touch with your sexual desires.

The beej mantra is ‘Vam’
Colour: Orange
Element: Water
Body functions: Kidneys, bladder, circulatory system, reproductive organs and glands
Represents: Emotions, desire, pleasure, sexuality, procreation, and creativity
Excessive: Addicted to pleasure, restless, indulgent, overly emotional
Deficient: Depressed, impotent, joyless, rigid, numb

3. Manipura (Solar plexus) Chakra

The solar plexus center, or Manipura, is located in your stomach area. It’s responsible for confidence and self-esteem, as well as helping you feel in control of your life. It gives the sense of “I can do it”. This chakra is also responsible for the ‘gut feeling’. For the uninitiated, gut feeling is getting a cue about something that isn’t right for us.

The beej mantra is “Ram’
Colour: Yellow
Element: Fire
Body functions: Digestive system, muscles, pancreas, and adrenals
Represents: Power, transformation, self-will
Excessive: Quick to anger, aggressive, dominating, controlling, lack of compassion
Deficient: Indecisive, insecure, timid, needy, passive, poor self-esteem

4. Anaahata (Heart) Chakra

The heart center, or Anahata, is located near our heart, in the center of your chest. It comes as no surprise that the heart chakra is all about our ability to love and show compassion. It gives the sense of “I love). This energy center is responsible for emotional healing and sound mental health.

The beej mantra is ‘Yam’
Colour: Green
Element: Air
Body functions: Lungs, heart, arms, hands, and thymus gland
Represents: Love, relationships, joy, peace, forgiveness, trust
Excessive: Loss of personal boundaries, needy, co-dependent, narcissistic
Deficient: Closed, shy, lonely, isolated

5. Vishuddhi (Throat) Chakra

The throat center, or Vishuddhi, is located in our throat. This chakra has to do with our ability to communicate verbally. It symbolically relates the knowledge. It gives the sense of ‘I express”. This chakra is associated with voicing your expressions and being creative. The throat chakra is located right above the heart and is responsible for expressing the truth and sharing your opinion with others.

The beej mantra is ‘Ham’.  
Colour of the chakra: Blue
Element: Ether
Body functions: Neck, shoulders, arms, hands, thyroid and parathyroid glands
Represents: Communication, voice, self-expression, judgement
Excessive: Overuse of voice, loud, inability to listen
Deficient: Shy, quiet, scared to speak up, unable to express emotions

6. Ajna (Third eye) Chakra

The third eye, or Ajna, is located between our eyes. We can thank this chakra for a strong gut instinct. That’s because the third eye is responsible for intuition. It’s also linked to imagination and intuition. It gives the sense of ‘I see’. The sixth chakra is the third eye energy center, which loosely translates to “beyond wisdom”. This center is responsible for garnering information about ourselves and beyond the materialistic world. It is located in between eyebrows-the third eye.

The beej mantra is OM.   
Colour: Indigo
Element: Light
Body functions: Visual perception, pituitary gland, neurological function
Represents: Intuitive wisdom, discriminating, decision-making
Excessive: Delusional, paranoid, difficulty concentrating
Deficient: Poor memory, denial

7. Sahasrara (Crown) Chakra

The crown, or Sahasrara, is located at the top of our head. Your Sahasrara represents our spiritual connection to ourselves, others, and the universe. It also plays a role in our life’s purpose. It gives the sense of ‘I realize’. The seventh center is known to be responsible for the direct connection with the almighty and the conscious energy. This center is located on the top of your head and is associated with the Buddhist concept of achieving nirvana–which is simply not possible for humans. Trying to balance this chakra will help you gain insight into yourself and balance your other chakras. It is not possible to completely balance this chakra for a human.

The beej mantra is ‘AUM’
Colour : Violet
Element: Consciousness
Body functions: Cerebral cortex, central nervous system, and primarily the pineal and pituitary gland
Represents: Connection to source, ultimate truth, awareness
Excessive: Overly intellectual, spiritual addiction, dissociation from body
Deficient: Disconnection, depression, spiritual cynicism