Yoga For Menstruation

Introduction

Menstruation is the periodic flow of blood and cells from the lining of the uterus in humans and most other primates, occurring about every 26-28 days in women between ages 11 and 14 and continuing until menopause at about age 46 to 52. Every month, your body prepares for pregnancy. If no pregnancy occurs, the uterus, or womb, sheds its lining. The menstrual blood is partly blood and partly tissue from inside the uterus. Talking about Yoga For Menstruation. It passes out of the body through the vagina. They usually last from three to five days. Besides bleeding from the vagina, you may have.

1. Abdominal or pelvic cramping pain
2. Lower back pain
3. Bloating and sore breasts
4. Food cravings
5. Mood swings and irritability
6. Headache and fatigue

The Fact Today about Yoga For Menstruation

It’s an absolute myth to believe that women shouldn’t be doing yoga while in their menstruation cycle. Yoga has nothing to do with the natural process of bleeding. So chill out women don’t throw you on the bed and feel low when yoga is there. There are a plethora of Yoga Asanas that are even recommended to ease away menstruation, painful cramps, irregular bleeding, sacral pain, and so on. 

Yogasana, pranayama, and just a short meditation will make you forget away the menstruation complications and balance your entire day. Few asanas are so beneficial that it feels as if they were specialized to help a woman in those days of bleeding. But women remember that few yogasanas are to be completely avoided during your sensitive days.

What Is An Irregular Period?

Usually, a menstrual cycle is 26 to 30 days long but it can range from 21 days to 38. It is irregular if you have not had your periods for over 35 days or have experienced bleeding within 21 days of your previous period. Girls, when they first get their period, or women going through menopause can experience irregular ones for some time. But if your periods are always irregular, it needs special attention. So, no excuses and enjoy your yoga every day and enjoy!

DON’TS:

• Avoid intense and dynamic exercise cause we don’t want to hurt our Uterus.
• Avoid advanced asanas as we already know that our uterus needs peace and no war.
• Strictly Avoid Inverted Asanas as you don’t want impure blood moving upward to the heart and brain.

DO’S:

• Women mantra chanting and meditation is recommended during your Yoga session.
• Incorporate subtle exercises before you move on to asana.
• Feel free to practice the traditional sun salutation.
• Remember you need short yoga Nidra and meditation for emotional and hormonal balance.

Here are Tips on Yoga For Menstruation

Malasana (Squat Pose) regulates the blood flow eases the sacral pain and induces the swadhisthana chakra (2nd chakra) and mooladhara chakra (1st chakra).

Bhujangaasana (Cobra Pose) eases the sacral pain.

Dhanurasana  (Bow pose) induces uterine relaxation by inducing uterine movement.

Ushtrasana (Camel pose) stimulates the spinal nerves relieving the backache.

Vajrasana (Thunderbolt pose) usually period pain and upsets digestion that can be balanced by sitting in Vajrasana.

Baddha konasana (Lock angle Pose)

Baddha Konasana is one of the best asanas for the treatment of menstrual problems. It improves the reproductive system in both women and men, improves blood circulation, and helps stimulate organs like the kidney and bladder. Baddha Konasana also relieves stress. It is beneficial for pregnant women for a smooth and easy delivery.

Supta Baddha Konasana

You can perform the yoga asana as instructed in the video. This pose helps relax the body and relieves menstrual cramps. It also helps improve reproductive health.

Upavishta Konasana

Use a bolster or wall to support your entire back and sit on a folded blanket to allow the spine to lift. It is better to place the hands by your side. It is recommended to do this pose for 2-3 minutes.

Supta Padangusthasana

Follow the instructions in the video. All you need to do is rest the extended leg on the bolster to support it.

Breathe Acts and Pranayama

Abdominal Breath Kriya

1. Nadi shodhana Shuddhi and Anuloma –Viloma
2. Sheetali Pranayama
3. Bharamari Pranayama

Bhakti Yoga and Nada Yoga – Mantra singing, devotional songs, music listening and healing

Practice Yoga Nidra (Sleeping relaxation), Easy Meditation on a chair or leaning on wall

Himalayan Yoga Academy presents a blog on Yoga and Samadhi. Yoga is a universal subject and is practiced worldwide. It is becoming a global interest and necessity. Yoga techniques and practices have their origin in Yoga Daarshan. Yoga is a state of happening that is infinite, never complete but is always in fullness. Yoga happens through practice and regular experiments in life (through spiritual and welfare practice-collective philosophy).

The final and inner means of yoga is Dhyana (Meditation) through any kind of yogic practice as said in Bhagavad Gita and Sanatan Dharma- the book talks about the forms of yoga as well as ethical practices –The practice of DHARMA in human life (The word dharma explains to be the real self, nature of a human rather just being a religion. Dhyana is a means of transport for yoga or Samadhi i.e. is an insight into Individual Liberation also referred to in Vedanta, Upanishads, philosophical practice, cultural practice, and religious practice within society. Through Vedha, Geeta, Yoga sutra, and Gurukul system, the Yoga Sutra’s main goal is liberation. Prachhaya darshan began with the existence of nature-ancient most.

Sage Patanjali is referred to as the founder of Yoga and author of Patanjali Yoga Darshan the classical book entirely based on philosophy of Yoga. Shiva is referred to as the Adiyogi and Krishna is also referred to as the great Yogi. Sage Vasyaa said “Yoga Samadhi”; yoga is Samadhi and the state of Samadhi is yogaH. The path of liberation begins from our body, technological advancement is a materialistic idea that fulfills human needs and desires, and the path to go beyond the body is yogaH. What people understand as yoga is not completely true, actually yoga –unity/union happens after dhyana and Samadhi.

YogaH is to be in the state of existence, yoga is the fruit of yoga sadhana(practice). State of direct-realization. Through Samadhi, yogah-oneness-unity happens i.e. through the practice of the limbs of yoga, the yoga happens. Samadhi is a liberated state free of bondage and suffering. Through various sadhana it is achieved, the state of achievement, the destination, and the goal is the state of Samadhi.

‘Sama’ and ‘dhi’  when our buddhi/wisdom works in equanimity-with no division, freedom- without bondage, undisturbed that is Samadhi- self-guided state/character-guided state. Not influenced by religion, culture, and practices but through the atman inside. Samadhi is the way of living- according to the fruition of yoga- transforms life then one decides his karma/action according to the state of Samadhi. Samadhi is the last limb of yoga in any form of yogic practice. The last state of yoga sadhana is dhyana and the last state of fruition of yoga is Samadhi. The man in Samadhi still has the infinite path to walk mukti, moksha, nirvana, kaivaliya contained here. “samatto yogah uchhate”  see and feel everything as one without diversion, uninfluenced by differences created, state of neutrality, out of bondage and suffering-unbothered by actions in the environment, compassion to every being in existence as its own part-as one.

The isolated phase-purest form of the soul. Understood as the end state of spirituality but depends upon how dense, in deep one wants to travel in Samadhi. Settling all kinds of suffering, physical suffering, mental suffering life suffering, all kinds of bondage, differences to live the life of freedom as a bird- do birds worry about life? It doesn’t, it’s free so to feel the state of freedom in life is the state of Samadhi- the highest state of human consciousness.

In 1983 Swami Viveknanda was able to revive the science of yoga in the modern world. Development of the modern world and comfort man lacked an active lifestyle so the necessity of asana- only physical practice was approached in the beginning; the limb of yoga i.e. asana was popularized and practiced as exercise. Looking through- from the phase of agricultural society, the world moved to industrial society then to technological society with the change in structure of society eventually man started to face every kind of illness and crisis- physical, physiological and psychological.

In the present context, yoga is working on holistic well-being for man to be fixed in every possible way. Though in the beginning yoga was accepted as an alternate form of exercise in modern society now people have started to understand its spiritual aspect. People now remain interested in the fundamental principle, knowledge, and science behind, yogaH sadhana, therapeutic aspect of yoga (psychotherapy), eastern psychology, and meditation moreover they seem to focus on meditation to manage their mind-overcome stress, and this way yoga has been popularized at present.

As said by Yogacharya Subodh Simkhada. Yoga Guru- Himalaya Yoga Academy.

MAHASHIVRATRI FESTIVAL CELEBRATION AND RELEVANT OF YOGA

In the daily hustle and bustle of life, busy and crazy day, we almost forget our root of life and source of energy – that which is running us. Mahashivratri is a festival to remember and to take our awareness to the basis of our existence: The cause behind the celebration of Shivaratri is as follows.

1. One is that Lord Shiva married Parvati on this day. So, it is a celebration of this sacred union.
2. Second is that when the Gods and demons churned the ocean together to obtain ambrosia that lay in its depths, a pot of poison emerged. Lord Shiva consumed the poison, saving both the Gods and mankind. The poison lodged in his throat, turning it blue. People celebrate Shivratri to honor the savior of the world.
3. Third is that as Goddess Ganga descended from heaven in full force, Lord Shiva caught her in his matted locks, and released her on Earth as several streams. This prevented destruction on Earth. As a tribute to Him, the Shivalinga is bathed on this auspicious night.
4. The fourth is believed that the formless God Sadaashiva appeared in the form of a Lingodhbhava Murti at midnight. Hence, people stay awake all night, offering prayers to the God.

Importance of Mahashivaraatri as Yogic prospective

Mahashivratri is very significant for people who are on the spiritual path. It is also very significant for people who are in family situations and also for the ambitious in the world. People who live in family situations observe Mahashivratri as Shiva’s wedding anniversary. Those with worldly ambitions see that day as the day Shiva conquered all his enemies.

But, for the ascetics, it is the day he became one with Mount Kailash. He became like a mountain still. In the Yogic tradition, Shiva is not worshiped as a God, but considered as the Aadis Guru. The first Guru from whom the science of Yoga originated. After many millennia in meditation, one day he became still. That day is called Mahashivratri. All movement in him stopped and he became utterly still, so ascetics see Mahashivratri as the night of stillness and victory.

What should do on Mahashivaraatri?

Mahashivratri is the day to honor and celebrate Lord Shiva — honor life and celebrate existence. Most people spend the day of Mahashivaraatri in prayer, meditation, and celebration. Here is a list of what should do on Mahashivratri:

Observe Upavaasa/Fasting                              
Chants mantras and devotional songs/dance
Visit temples and Yoga schools                          
Attend Mahashivratri Puja
Worship the Shivalinga                                           
Meditate

(1) Observe fasting on the day of Mahashivratri
Fasting (Upavaasa or Vrata) detoxifies the body and reduces the mind’s restlessness. A calm mind easily slips into meditation. Therefore, fasting on Mahashivratri detoxifies the body and supports meditation. It is recommended to fast with fruits or easily digestible foods.

(2) Chant Mantras and Devotional songs
‘Om Namah Shivaya’ is the perfect mantra to chant on Mahashivratri, as it immediately elevates your energy. ‘Om’, in the mantra, refers to the sound of the universe. It means peace and love. The five letters, ‘Na’, ‘Ma’, ‘Shi’, ‘Vaa’, and ‘Ya’ in ‘Namah Shivaya’ indicate the five elements – Earth, Water, Fire, Air, and Ether. Chanting ‘Om Namah Shivaya’ harmonizes the five elements of the universe. When there is peace, love and harmony in all the five elements, then there is bliss and joy.

3)  Visit temples and Yoga schools
On the auspicious day of Shiva, people usually visit Shiva Temples and Yoga Ashram/schools. The Pashupati, a great Hindu temple of the world is the first Yoga School of Shiva, the school of Paashupat Yoga in Kathmandu, Nepal. More than one million Hindus visit on that day of Shivaraatri every year.

4) Attend Mahashivratri Puja
Mahashivratri Puja is a special ceremony performed to honor Lord Shiva. It involves singing special Vedic mantras accompanied by certain rituals. Rudra Puja brings positivity and purity to the environment and transforms negative emotions. Participating in the Puja and listening to the chants helps the mind slip into meditation effortlessly.

(5) Worship the Shivalinga

The Shivalinga is a symbolic representation of the formless Shiva. Worshiping the Shivalinga includes offering ‘Bel Patra’ (leaves of the bel tree) to it. Offering ‘Bel Patra’ represents offering three aspects of your being – rajas (the aspect of you that is responsible for activity), tamas (the aspect of you that brings inertia), and sattva (the aspect of you that brings positivity, peace, and creativity which affect your mind and actions. Surrendering the three to the Divine brings peace and freedom.

6. Meditate on Mahashivratri
Keep awake and do meditation. ‘Wake the Divinity that is deep within you. The Divinity is within you, let it wake up!

Mahashivratri – A Night of Awakening

Mahashivratri is an opportunity and a possibility to bring yourself to that experience of the vast emptiness within every human being, which is the source of all creation. On the one hand, Shiva is known as the destroyer. On the other, he is known as the most compassionate. He is also known to be the greatest of the givers. The yogic lore is rife with many stories about Shiva’s compassion. The ways of expressing his compassion have been incredible and astonishing at the same time. Let this night not just be a night of wakefulness, let this night be a night of awakening for you.

Shivaraatri – The Darkest Night of the Month

Shivaratri, the night of Shiva, is the most important day of the year to worship Lord Shiva. It occurs in the dark of the moon, specifically the 13/14 tithis just before the New Moon, showing Shiva’s mastery over all the mysteries of the mind (the Moon). One stays up all night performing special rituals and mantras to Shiva as the supreme reality to awaken his power within us. Yet Shivaratris occurs every month and can be used to worship him in the same manner.

Celebrating Shivaraatri every month, and the particular day, Mahashivratri, almost seems like a celebration of darkness. Any logical mind would resist darkness and naturally opt for light. But the word “Shiva” literally means “that which is not.” “That which is,” is existence and creation. “That which is not” is Shiva. “That which is not” means, that if you open your eyes and look around, if your vision is for small things, you will see lots of creation. If your vision is looking for big things, you will see the biggest presence in existence is a vast emptiness.

Lord Shiva is also called Adiyogi or Adi Guru. This is because he is considered to be the first of all yogis and the original yoga teacher. Thus, many yoga practitioners will celebrate the holiday of Maha Shivaratri to honor the deity who blessed them with the practice of yoga. Aadi Yogi so they might experience the upward surge of energy through the channels around the spine.

Shiva’s symbolism on Yoga

Shiva is most famous for having three eyes or Tryambakam. The third eye of Shiva is the inner eye of unitary awareness and higher perception beyond all duality. Shiva as the lord of the mountain, the Himalayas in general and Mount Kailas in particular, represents the mountain of meditation which is also the mountain of the spine and the subtle body, the great cosmic mountain.

The river Ganga that flows down on Shiva’s head represents the immortal stream of higher yogic awareness from planes and lokas beyond this material world. The Shiva Linga, his upward focused energy, represents the ascending power of Yoga, the silent mind of Samadhi and the yogic state of transcendence, the pillar that supports the entire universe.

Shiva’s consort as Devi or Shakti, the Divine Mother, is the Yoga Shakti, the power of yoga is always honored along with him, seen as the left half of his own body. From the Kundalini Shakti in the human being to the power of consciousness (Chit-shakti) at a cosmic level, she mirrors her magnificence and allows us to experience it.

Conclusion

Lord Shiva, among the great deities of Hinduism, personifies the practice of Yoga known as Aadiyogi. As Yogeshvara, the great lord of Yoga, Aadi Natha, Aadi Guru, and Mahaayogi, he rules over all aspects of Yoga relative to body, mind, and consciousness. For those looking to understand the origins of Yoga and the role of all yoga practices within it, they must first look to Lord Shiva. Not only relative to religious concerns and historical teachings, but as the eternal presence of Yoga as the Supreme Consciousness and ultimate reality behind the universe.

Today Moment:

With the yoga industry booming around the globe, the market is saturated with yoga studios and teacher training courses in every nook and corner of the world. So why should one bother traveling to Nepal, the country of the Himalayas to learn and practice yoga in high altitude when one could just as well do it from home commune? Learn why Nepal for Yoga Teacher Training In Nepal.

Why Yoga In Nepal?

Nepal has been the birthplace of Yoga throughout the Shiva civilization since more than 15000 years ago. Nepal offers a good sense and a unique opportunity to live, breathe, and feel true yoga. Nowadays, the real meaning of yoga has been lost in translation and pronunciation and saying Yoga, also saying yoga and Meditation something like this, sometimes even to the point that it becomes a purely physical training where everyone wants to push their bodies to unnatural limits and innocently damaging their system, health, and life.

If you want to learn something, it’s usually best to go directly to the source rather than learning through the vine of nature and culture. In India, many teachers are well-versed in the Samkhya Yoga, Yoga Darshan, Bhagavad Gita, Goraksha Samhita, and other philosophical and sacred texts.

Ultimate Truth

Yoga is a holistic practice for integration that includes all aspects of life, including diet as well as the study of philosophy. The focus is not only on being healthy and fit; it’s also on how you live to be healthier, happier, and more conscious. This is where philosophy comes in. It helps us not only find out who we are but also how to relate to others and live life to the fullest range and yoga off the mat.

It’s difficult to pinpoint exactly how the whole phenomenon of yoga differs in Nepal. After all, yoga originated there, but how many people there actually have a solid asana practice? However, although they do not practice asana, you can feel the yogic culture everywhere. The people in Nepal and India are not what you would typically label ‘wealthy’, but they have big hearts and truly embody the concept of yoga. You will start learning yoga the moment you leave the airport! Yoga begins when the course is over.

One of the biggest pros of doing yoga teacher training in Nepal is that it costs much less compared to other parts of the world. In addition, you also get food and boarding for a whole month, which makes it even more worthwhile. You will be throughout the beauty of nature and cultures fully surround and oxygenate you.

Things to Consider Before Doing Your Yoga Teacher Training in Nepal

Nepal is a country of extremes. You either love it or hate it – there’s no in-between. Nepal is organized chaos. It can get very crowded in certain parts of the country.

1. Your meeting will be at the origin place, the zone of the Himalayas (Himavat Kshetra) of Yoga.

Nepal is the place where yoga originally came from. So when you go to Nepal, you will learn about yoga from the source, on the lap of the Himalayas. The foundations of yoga are thought to date back at least 15000 years. Teachings on yoga first appeared in the Vedas, ancient philosophical texts, and later in the Upanishads, and the Bhagavad Gita. Later, more extensive descriptions were recorded in different Darshanas like Samkhya Yoga, Yoga Darshana, Vedanta, etc. In contrast, it was only about 200 years ago that yoga was introduced in modern society in 1893.

2. Teachings under Academic experts

Teachings under Academic experts based on scientific, clinical, and philosophical footings, not only under Yoga Instructors of 200 and 500 hours. So you feel the real stream of yoga and realize the core of Yoga’s essence.

3. You will experience family life with Nepali cultures and traditions.

When choosing Nepal as your destination for your yoga teacher training, you will most likely live in a yoga school for at least a month or more. Living in a school or Academy is a unique experience, helping you to dive deeper into your training. A school is a residential school, a place that is solely focused on learning and experiments. Living in school also means you will stick to a structured and disciplined program with sophisticated living, based on the yogic lifestyle.

4. You will develop discipline and intellect to reach your goals

Nepal is well-known for its strict and result-driven educational system. Discipline and schooling are therefore important ingredients during a yoga teacher’s training at a school in Nepal. The schedules of school will help you to fully focus on your learning process. There is hardly any distraction, as you are away from home and not connected to the internet the whole time as needed. A 200-hour yoga teacher training of 3 weeks and 300 hours of 5 weeks can be intense, but with no other obligations or activities, you will be able to learn much more than you could ever imagine. The structure of the program will enable you to learn and practice in a dedicated way.

5. You will meet like-minded people from all over the world

As Nepal is a popular destination for following yoga teacher training, you will find yourself in an international group. People from all over the world usually travel to Nepal with different perspectives on life but Yoga and spiritualism; Agro-yoga; Cultural Yoga, Volunteering in schools and organizations, Trekking, and pilgrimage tours. As you study and live together, it is mind-opening to exchange ideas and experiences. This international character not only enriches the teacher training experience, you will also build new friendships that might last for the rest of your life.

6. You will start an ongoing process of self-development and self-transformation

For many people, a yoga teacher’s training signifies a change in their life. It might be the start of a new beginning or a dream coming true. It could also simply mark the choice to finally start following your heart. The teachings of yoga in Nepal help you to reflect and spark an ongoing process of self-development and self-transformation. What is meant exactly by the ‘Self’ is at the core of yoga. You will learn more about this question in yoga teacher training in Nepal.

7. With yoga teacher training in Nepal you can benefit from attractive pricing

Another reason to choose yoga teacher training in India can be the relatively lower price. Yoga teacher training is always a significant investment. However, as the costs of living and accommodation are significantly lower in India, the total price will be cheaper. Some courses include everything, others require additional booking of accommodation and meals. But even if you add the costs of your flight and visa, you can do teacher training in India on a lower budget than in the West!

8. You will reconnect in Nepal with nature, culture and humans and yourself

Nepal is a small beautiful country with a vast and varied landscape, jungles, rivers, Hills, and Himalayas, and although it has a small population, you can find remote and natural places in more rural areas as well. For example, the Himalayan Yoga Academy is located in the countryside of Kathmandu Valley, just 12 km from the Airport, 5 km from Thamel, a tourist town, and 3 km from Swayambhunath Temples (Monkey temple). It is surrounded by lush nature and jungles from 3 sides and on one side’s city views the whole of Kathmandu and a peaceful environment, next door beautiful Monastery as well.

9. You will live the yogic lifestyle

Following a yoga teacher training in Nepal allows you to live the yogic lifestyle. The yogic lifestyle involves getting up at sunrise, this place called Sunrise Height, eating a balanced diet vegetarian, vegan, gluten free as your need, and engaging in physical activity as well as rest.

• Prayer with mantras
• Shatakarams like Jalaneti, Kapalbhati, Agnisar, Vaman Kriyas, Trataka, etc.
• Proper exercise and yoga asanas
• Correct breathing and pranayama
• Proper rest and relaxation with Shavasana, singing bowl, yoga nidra, and sleep quality
• Proper diet (vegetarian), herbal teas, proper counseling
• Positive thinking and meditation
• Questions –answers session

10. You will experience a new way of learning and a new way of living

Educational systems are different all around the world. In Nepal, the traditional way of learning at Yoga school is called the Gurukula tradition and also you will get a university-style system as well. They were expected to be part of the community, not only doing their schoolwork but also participating in maintenance duties. During yoga teacher training, you will have the opportunity to be part of the community in the School, working, living, and studying together.

11. You will have the experience of a lifetime and coming several generations as well

Traveling to Nepal, Yoga retreat, volunteering, and following a yoga teacher training are all experiences that can radically change your life. Gaining new insights, overcoming challenges, motivational sessions, inspiring and entertaining practical sessions and meeting like-minded people all will make memories and connections that you take with you forever. What’s more, the whole experience of existence will change something inside of you which is never seen outsides.

Conclusion on Yoga Teacher Training In Nepal

There are a lot of reasons why you should consider doing your yoga teacher training in Nepal and somewhere else around the Himalayas. You will learn about real yoga through meditation and ultimate knowledge from the source, experience the yogic life, and dive deeper into your learning process. Other advantages are the international character, the lower price, and the beautiful environment in the Himalayas. If you like, you can combine your training with traveling around this multi-dimensional featured country. Altogether, it will be an experience of a lifetime that will probably leave a long-lasting positive impression on you. After your yoga teacher training in Nepal, you will go home with new insights, loves, senses, inspiration, and experiences that will enrich your life being fully memorable forever.  

Discourse of Yoga Philosophy (योग दर्शन)

There are nine Eastern philosophies – theist-6 and atheist-3. Out of 6 theists, Yoga Darshan is one of them. Yoga Darshan is also known as Yoga Sutra today.  Maharshi Patanjali compiled this sacred between 2200 to 2300 years. More about Yoga Philosophy is as follows:

Brief introduction of Yoga Philosophy

The first official and pure yoga text is Paatanjal Yoga Sutra, though lots of yogic messages and tools are mentioned in the Vedas. However, Upanishads and Bhagavad Geeta are considered as referenced books of Yoga. Bhagavad Geeta is called Yoga Gitopanishad as well. But Yoga Sutra is the complete book for both philosophical and practical guidelines, today all types of schooling of yoga are based on Yoga Darshan.

There are 195 verses or Sutra and four Chapters.

1. Samadhi Pada             2. Sadhana Pada             3. Vibhuti Pada                 4.Kaivalya Pad

1. Samadhi Pada – 51 Sutras – The aim of yoga or the definition of Yoga is Yogashchittavrittinirodhah – योगश्चित्तवृत्तिनिरोधः – the cessation of modifications of thoughts in chitta is called Yoga.  

The sorts of major highlights in these units are Introduction of Yoga; Goal; Instinct; Practice, Asceticism (Vairagya); Samadhi distinction (समाधि भेद); Yoga interruptions (अंतराय); Types of Chitta; Mind remedies.

Vritti – Pramaanaviparyayavikalpanidrasmritayah – वृत्ति – प्रमाणविपर्ययविकल्पनिद्रास्मृतयः ॥६॥ –Evidence  (प्रमाण )-; the basis of evidence; Paradoxical (विपर्यय )-false knowledge (seeing a snake on a rope);               Fantasy (विकल्प ) – Imagination; Sleep (निद्रा) – sound dreamless; Smriti (स्मृति )- recollection –memory in chitta / rites;

Vritti Nirodh – Abhyasvairagyabhyam Tannirodhah – अभ्यासवैराग्याभ्याम तन्निरोध: The complete cessation of all modified thoughts throughout practice and detachment.  

Samadhi – Samprajnata and Asamprajnata

Samprajnata – The restraint of the mind by the relation of argumentation; thoughts/deliberation; bliss/feeling of happiness; pure sense/am-ness.  

Asamprajnata – The supper consciousness preceded by the repeated practice of total cessation of experience leaving a residual effect.  

Asamprajnata is achieved by birth of Videha (frequent and rhythmic practice of yogins) and Prakriti Rhythm or, Asamprajnata is perfected by reverence, supreme power,  memory or concentration and wisdom.

Yoga Interruptions (Yoga Interruptions):

1. Vyadhi – Disease
2. Satyan – mental inertia/dullness
3. Samshaya – doubt
4. Pramaad  – mistake
5. Aalasya – laziness
6. Avirati – subject-craving
7. Bharantidarshan – Delusory viewpoint
8. Alabdha bhoomikatva – inability quality
9. Anavasthitatva – instability/the state of being detached even when the object is received

It is these distractions that distract the mind – 1.30

Types of Chitta: Kshipta-Rajo qualities high; Mudha – Tamo qualities; Vikshipta – sato qualities; Ekaargrata – Sattva qualities High (Dharma Megh Samadhi); Niruddha-paravairagya;

Chitta Prasadan Upaya: Maitrya; Karuna; Mudita / Prashant; Upekshaa; मैत्रीकरुणामुदितोपेक्षणां सुखदुःखपुण्यापुण्यविषयाणां भावनातश्चित्तप्रसादनम् ॥३३॥ – By cultivating the attitude of friendship, compassion, joy, and indifference, respectively towards the subjects of pleasure, misery, vitue and viciousness, through repeated treatment.

Why Yoga Teacher Training in Nepal with Us? With over 15 years of Yoga Teacher Training in Nepal. Himalayan Yoga Academy is one of the best and first Yoga Teacher Training schools, registered in Yoga Alliance USA. We offer 200-hour Yoga Teacher Training Courses, 300-hour Yoga Teacher Training Courses, both 200 & 300 hours (500 hours), Yoga Retreats, Yoga Detox Retreats, Singing Bowl Healing Training & Many more.

Our yoga school provides Yoga Teacher Training in a vacation environment, inviting students from all corners of the world to be a neighborhood of our Yoga Teacher Training Community here in Kathmandu, Nepal. Our greatest Yoga Teacher Training in Nepal compiles traditions of the East alongside an up-to-date modern approach to yoga.

Himalayan Yoga Academy has been established with the motive of promoting the traditional knowledge of Yoga around the world. We believe in transferring the ancient knowledge of Yoga.

Why 200 Hour Yoga Teacher Training in Nepal with Us?

Our 200 yoga teacher certification courses are available in Kathmandu, Nepal. During each session of 200-hour yoga teachers’ training, our group of yoga students and teachers bond together through trust, compassion, and shared experiences while diving deeper into the study of yoga.

Our Course has been designed in the sense of providing a comprehensive certification program with enormous exposure to classical yoga philosophy intertwined with the Yoga sutras of sage Patanjali. Alongside a radical thorough specialization in multi-styled Asanas, various Meditation techniques, classical Pranayama Breath-work, Anatomy, and alignment, Ayurveda, Sanskrit mantra chanting, and ancient yoga cleansing techniques. Also, we offer the training of Asthanga Vinyasa in some of our classes. As most people want to learn and this is the Asthanga Vinyasa.

Why 300-Hour Yoga Teacher Training in Nepal with Us?

300 Hours  Yoga Teacher Training Course is for those students and teachers who have already completed their 200 hours of yoga teacher training in any school ( Approved by Yoga Alliance USA ). and need to require their education to a subsequent level. 300-hour yoga teacher training is a 36-day Advanced yoga teacher training course that gives 300 instruc­tional hours required for yoga alliance RYT-500 in the Yoga Alliance Category.

This Academy offers 300 hours of the level of 300 Hour Yoga Teacher Training in Nepal with fundamental principles of Yoga Sciences, Philosophical Aspects, Yogic ethics problems skills, Training skills, Workshops, Teaching methodology, Management skills, acknowledgment of responsibility, and Practicum in very original foundation. After this course, you will be 500 hours qualified teacher.

Why we are the Best Yoga School in Nepal?

In Nepal, throughout the decades, there have been many yoga teacher training schools, which have been delivering 200-hour yoga teacher training & 300 Hour Yoga Teacher Training. But We, Himalayan Yoga Academy were the first yoga school in Nepal, to provide the course globally. We were providing the course in a much more qualitative way to our students.

Due to our guidance, many students were able to get yoga certification and were able to open yoga studios throughout their country. Our Gurus are highly experienced and very knowledgeable about the way of teaching and influencing the student’s goals most positively. We believe in quality over quantity which has been our key factor in providing the best education and skill to our students.

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The face speaks and expresses everything that you have inside. When you meet someone, your face is the very first thing that see. If your face is glowing and smiling, people like to meet you and have a conversation with you. Premature ageing, dullness, and weariness can seize the glow and shining of the face. Hence it’s important to practice facial yoga just to tone and firm the muscles of your face.

Accumulation of stress builds tension within the facial muscles and therefore facial yoga helps in releasing that tension from the facial muscles of the body. Just like the remainder of the muscles of the body if you are not exercised the muscles of the face can become weak and flabby. One can easily study face yoga packages at the HYA Yoga School yoga retreat program where you’ll study face yoga Capsules.

What is face yoga?

Face yoga is a series of facial acts and appilications, where you intentionally isolate and tone your face muscles. We all have these tiny, delicate muscles in our face that you might not even think twice about. Take your eye area, for instance: There are over 10 muscles and 12 cranial nerves around our eyes constantly squinting, smiling, and expressing. Face yoga may be a set of straightforward exercise that’s designed to strengthen, tone, relax and lift the muscle of the face. When it’s practice regularly it promotes the more healthy and youthful appearance. As we age it results in muscle atrophy results in sagging and wrinkles.

Here are some face yoga exercises you’ll do at your home

Hanuman Kriya

Inhale slowly and deeply and face up, then hold the air inside the face zones full of air into the throat, oral, nasal, ear, and cranial cavities and starts to release throughout the opened mouth and also bending the body forward. it cleanses from cranial cavity to down the whole organs of abdominal cavities as well.

Puffy Cheeks

Inhale from your nose and puff your both cheeks and now shift this air in your mouth from one cheek to a different one, a minimum of 6 to 8 times. Release the air from the mouth making an O-face. Repeat this exercise a minimum of 2 to 3 times. This facial exercise will strengthen your buccinator muscles, make them firm, and stop them from sagging.

Clinch and smile the face

You can clinch your eyes and whole facial muscles full of contraction and open with eyes looking up and mouth smiling. Repeat a few more times.

Make a Fish Face

This is another easy yet effective face yoga exercise. Make a fish face by sucking the within of the cheeks into the side area of the face then attempt to smile as wide as you’ll. This facial yoga exercise will release the strain around the lips and cheeks areas and cause you to be the owner of pink cheeks.

Do Jalaneti (Nasal cleansing)

Jalaneti is the cleansing practice for the nasal cavity but it works for the whole skull cavity and facial parts as well. By cleansing the entire organs and muscles, it helps to increase blood circulation and stimulates the cranial nerves.

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For this facial exercise, all you’ve got to try to do is to seem up to the ceiling and just make a face as you’re getting to kiss something. Hold the pose for a minimum of 6 seconds and repeat it 6 to 8 times. For a more defined jawline press your chin from the thumb and while looking start pressing the under area of your chin from the lower end then move upward.

This facial exercise will assist you to urge obviate that buccula and also provides a more defined jawline.

Make the V for eye

To practice this exercise, you’ve got to place your index on the fringes of your eye corner and your finger on the inner corner of the eyes. Search towards the ceiling and lift the attention muscles with the finger with a stronger force then relax. Repeat the pose a minimum of 5 to 6 times then relax your ocular muscle by shutting it tightly. This is often one of the simplest facial yoga exercises to get rid of eye bags, drooping eyelids, and puffiness around the eyes.

Gentle massage on the forehead

Place your palm on your forehead together with your finger pointing inwards. Now spread all the fingers on your forehead area. Now gently press the forehead and sweep your finger all across the forehead applying little pressure on the forehead. Repeat this a minimum of 6 to 8 times and relax. This is often an efficient facial exercise to get rid of forehead lining.

Practice lion Pose

Sit on the Vajrayana and rest your palm on the knees. Straighten your spine as you’re taking a deep breath in and as you exhale open your mouth as wide as you’ll stick your tongue out and stretch it down to your chin. Fix your gaze towards the pineal eye, open your chest, and make a haa sound while exhaling completely. Relax then repeat a minimum of 4 to 8 times.

Lion pose or simhasana is the best facial yoga exercise to tone your entire face and neck muscle, making the skin firm and tight.

Do Pranayama

Oxygen is the fuel for energy and all functions, we should oxygenate all around the face by doing breathing exercises and also holding our breath as pranayama. And Kapalbhati kriya also works for healthy facial skin and cleansing for sinuses.

Be relax and do meditation

Always remain relaxed and calm. And regularly do meditation that reduces the facial muscle tensions and keeps you happy and silent.

Benefits of Face Yoga

1. It looks healthy and bright.
2. It Tones facial and neck muscles while maintaining a relaxed look.
3. Face Yoga exercises tighten and tone, creating a more defined neck and jawline.
4. It can help eliminate double chins.
5. A happier face creates a happier spirit.
6. Slimmer, more defined cheeks (for those who currently have a fuller face).
7. Fuller cheeks (for those with a bony/slimmer face).
8. It reduces physical amd mental tension.
9. It keeps people happy and cheerful.
10. Wider, fuller lips/mouth.
11. Decreased nasolabial fold lines.
12. Wide-opened eyes.
13. Less droopy eyelids.
14. Reduced forehead lines.
15. It maintains biological and psychological ages.

Concept of Chitta and Chitta Bhumis

Patanjali Yoga Sutras are compiled as a system that gives an insight into how the human population can achieve the ultimate aim of life, “Moksha”. It deals with overcoming the pain of the material world. A compilation of 195 Sutras divided into 4 chapters;

• Samadhi Pad
• Sadhana Pada
• Vibhuti Pada
• Kaivalya Pada.

CHITTA

Chitta means Mind, an integral organ that blends the knowledge gathered by the Senses and Pranas that comprises 17 elements. Namely;

5 Jnanendriyas; These bring the knowledge related to sound, touch, light, taste and smell.

5 karmendriyas; These bring knowledge related to the movement of objects.

The 5 pranas; Perception of inertness of an object is brought by Pranas.

Ego, and

Manas.

Chitta Bhumis

Chitta means the state of mind; a condition in which a mind habitually is. There are 5 such habitual states of mind.

1. Ksipta: Also known as restless mind. This mind has neither the patience nor the necessary intelligence to comprehend super sensuous concept and subtler principles. When in intense envy, such a mind can be in a state of concentration for some time, but that is not referred as the yogic kind of concentration.

2. Mudha: Also known as Infatuated Mind. This mind is unable to understand subtler principles of life, it focuses more on gross principles like earthly possessions, money and power. Here, the concentration is entirely focused on earning, and living the life. Hence, they must have the power to concentrate but that is not the yogic concentration.

3. Viksipta: Also known as distracted mind. This mind is ideal mind for the study of yoga, can understand the spiritual dimensions and it is capable of making efforts towards it but the concentration does not last for long. With continuous efforts done in the right direction, Sattva gradually prevails and the student can experience Ekagrata or one-pointedness.

4. Ekagra: Also known as a mind which is one-pointed. This mind can hold on to any object for a long period and can continue even in a sleep or dream state. It can comprehend the knowledge from Bhutas to buddhi. Knowledge gained in this state is of the true nature of things. With practice as Sattva establishes completely and effortlessly and mind gets prepared for Samprajnata Samadhi, a samadhi with an object in mind.

5. Nirudha: Also known as arrested mind. This mind is capable of being in Asamprajnata Samadhi, a samadhi without an object in mind, and eventually achieves Moksha.

Article By

Nehul Mishra

Yogini.

Himalayan Yoga Academy presents an article on Yoga for Weight Loss. Overweight or obesity is defined as abnormal or excessive fat accumulation that presents a health risk. The body mass index (BMI) is a simple index of weight-for-height that is commonly used to classify underweight, overweight, and obesity in adults. It is defined as the weight in kilograms divided by the square of the height in meters (kg / m2). A person with a BMI of 25 or more is considered by WHO to be overweight, while obesity is defined as having a BMI of 30 or more. Overweight and obesity are potent risk factors for cardiovascular diseases, Kidney Diseases, and type -2 diabetes and are major contributors to premature deaths. Obesity is the storehouse of most illnesses. More about Yoga For Weight Loss.

Obesity is a life-long, progressive, life-threatening, genetically related, multi-factorial disease of excess fat storage. Overweight refers to an excess of body weight compared to set standards. The excess weight may come from muscle, bone, fat, and/or body water. Obesity refers specifically to having an abnormally high proportion of body fat.

Obesity Measurement

Multiple methods of measuring obesity exist. The most commonly used method in medicine is the Body Mass Index (BMI). The formula for the BMI is: weight (kg) / height squared (m2). Since in this country, we use pounds and feet, our BMI calculator is available for you. The World Health Organization (WHO) has developed a classification to help numerically define obesity based on BMI.

WHO Classification of BMI

Ideal weight                                    20-24.9
Overweight                                     25-29.9
Moderate obesity (class I)           30-34.9
Severe obesity (class II)               35-39.9
Morbid obesity (class III)             40-49.9
(Super obesity)                              over 50

Yogic Capsule

Yoga was refined and developed by the Rishis and Yogis who documented their training within the Upanishads. This practice was later developed over several years into what now’s practiced as Yoga. Yoga is for health and consciousness. We can apply yoga packages for The discipline has 7 basic principles:

1. Exercise
2. Yogasana
3. Diet
4. Breathing and Pranayama
5. Mudras and Bandha
6. Relaxation and sleep
7. Meditation
8. Work

Why Yoga for Weight Loss is good ?

Yoga isn’t almost bending or twisting the body and holding the breath. It’s a way to bring you into a state where you see and know reality simply the way it is. If you enable your energies to become exuberant and ecstatic, your sensory body expands. This permits you to experience the entire universe as a neighborhood of yourself, making everything one; this is often the union that yoga creates.

Yoga, when combined with healthy eating, has proven beneficial because it helps to reduce alongside keep your mind and body healthy. You’ll start seeking bent food that’s healthy rather than binging on food which will increase your fat accumulation. As Yoga is just not about Asana (Poses), it has several benefits. Further on YOGA FOR WEIGHT LOSS.

• Can Decrease Stress
• Relieves Anxiety
• Improves Heart Health
• Improves Quality of Life
• Could Reduce Chronic Pain
• Improves Flexibility & Balance
• Promotes Healthy Eating Habits

Surya Namaskara – Sun Salutation

Along with Yogasanas Sun salutation is very effective for obesity reduction, Surya Namaskar (Sun Salutation)  is a complete series of postures. It is a very good exercise that takes only a few minutes to do and serves as a warm-up routine before the practice of yoga asanas. It is one of the best home exercises requiring little space, only eight by three feet. Be sure to have enough space to lie down, and enough clearance to stretch the arms above the head while standing.

It consists of 12 series of postures which are performed continuously and combined with synchronized breathing. Each position counteracts the preceding one producing a balance between flexions and extensions.

Asanas in Yoga for Weight Loss    

1. Tadasana

This asana is done in standing position by stretching upwards on toes. It is the first asana in sequence for all levels and purposes.

2.  Ardh Chakrasana

This asana is also known as standing backward bend. It helps tone the muscles of your upper body including your arms, shoulders, chest, and upper body.

3. Utkatasana

Utkatasana is a standing pose, it has many variations which useful for maintaining weight as well.

4. Veerbhadra Asana

Veerbhadra asana is also known as the warrior pose. It helps enhance your valor, body balance, and grace. It strengthens and burns fat in your arms, thighs, legs, and lower back area.

5. Parivrtta Parshva Konasana

This asana is also known as a side angle stretch. It helps stretch your muscles and helps improve your body shape and involves all the muscles in your body. It is especially beneficial for reducing fat on your thighs, hips, pelvis, and waist area.

6. Garudasana

Garud asana is also known as the eagle pose. It helps enhance your body balance. It is beneficial for reducing excess fat on your upper back, arms, shoulders, and outer thighs.

7. Titali Kriya and Baddha Konasana

Titli asana is also known as butterfly pose. It strengthens and tones your hip and thigh muscles and joints. It is very effective in reducing the fat around your hips and thigh region.

8. Ushtraasana

Ushtra asana or the camel pose is another pose that is beneficial in reducing fat in your tummy area. It also helps tone your back, chest, and shoulder muscles.

9. Paschimottanasana

Paschimottan asana is also known as the forward seated bend. It is a beneficial yoga asana for countering obesity. It helps reduce fat and tone your abdominal area, pelvic region, thighs, hips, and shoulders.

10. Naukasana

Nauka asana or boat pose helps reduce fat on your midriff, tones your abdominal muscles, and strengthens your back.

11. Pawanmuktasana

Pawanmukt asana is also known as the wind-releasing pose. It helps in burning cellulose in your thighs, hips, and abdominal region.

12. Bhujangasana

Bhujang asana is also called the cobra pose. It helps in stretching and toning the muscles of your arms, shoulders, buttocks, thighs, back, and abdomen. Bhujangasana is the best way to reduce belly fat.

Various ways to get rid of Obesity

Practice Yoga, yoga poses, pranayama (Bhastrika), cleansing techniques, Kapalbhanti Kriya, agnisar, uddiyan bandha, meditation, and various exercises and kriyas. It is better to do regular exercise like running, swimming, etc.

Yogasanas or yoga poses like Sarwangasana, Halasana, Navasana, Dhanurasana, Trikonasana, Ardha Matsyendrasana, etc.

Frequently Asked Questions(FAQs) on YOGA FOR WEIGHT LOSS

Q1. Can we lose belly fat with yoga?

Yes, you’ll lose belly fat with the assistance of yoga. Basic stretches and different asanas (like Surya Namaskar) can assist you lose belly fat. That said, it’s not recommended that you simply aim for spot reduction in any case.

Q2. How many calories does yoga burn?

The more vigorous sorts of yoga can and can burn more calories and facilitate losing weight sooner than the more passive styles. Yet these vigorous styles may leave you feeling more hungry, so it might be a catch-22 and you would like to take care to not follow your yoga practice with a binge. Beyond losing weight these vigorous styles may redistribute weight catch-22, which can give the effect (aesthetically) of losing weight within the sense one is burning fat and building muscle.

Q3. How much amount of weight are you able to lose by doing Yoga ?

The amount of weight one loses by doing Yoga varies from person to person and depends on their variety of things including their flexibility.

Q4. what’s better for weight loss – yoga or gym ?

Both yoga and fitness have their own advantages. Yoga involves more stretching and relaxation, whereas fitness deals with the contraction of muscles. There’s no way of claiming one works better than the opposite for weight loss. It depends on each individual’s own somatotype and their choices.

Introduction to Yoga with Young Children

Himalayan Yoga Academy presents an article on Yoga for Kids as Yoga is for all. Yoga is the union of life and asana is a form of exercise that focuses on strength, flexibility, and breathing to improve physical and mental wellbeing. This package aims to introduce a yoga program that is suitable for all young children and can be delivered by practitioners in an early years setting. Talking about Yoga for Kids.

Children live in a hurry-up world of busy parents, school pressures, incessant lessons, social media, gadgets, video games, malls, and competitive sports. We usually don’t think of these influences as stressful for our kids, but often they are. The bustling pace of our children’s lives can have a profound effect on their innate joy and pleasures.

In this day and age, children are exposed to a lot of stress—increasing homework and projects, video games, social networks, peer pressure, and competitive activities. Yoga can help kids cope with daily pressure by enhancing self-awareness through non-competitive physical activity, breathing exercises, and meditation.

Name of Asanas from animals and nature:

When yogis developed the asanas many thousands of years ago, they still lived close to the natural world and used animals and plants for inspiration—the sting of a scorpion, the grace of a swan, the grounded stature of a tree. The children imitate the movements and sounds of nature, they have a chance to get inside another being and imagine taking on its qualities. When they assume the pose of the lion (Simhasana), or cat (Marjari Asana) for example, they experience not only the power and behavior of the lion but also their own sense of power; an act of cat: such as when to be aggressive, when to retreat. The physical movements introduce kids to yoga’s true meaning: union, expression, and honor for oneself and one’s part in the delicate web of life.

Have fun!

Finally, you must have fun! It’s not enough that you just give instructions, because kids’ yoga is not a traditional class where the teacher stands in front and gives lectures. In kids’ yoga, everyone is equal. Do the activities together. Play, sing, and dance with them!

When you are having fun, you bring in a vibrant and happy energy that provides a positive impact to your kids. That way, they, too, can have fun and will grow to love yoga the same way you do!

Benefits of Yoga for Young Kids

Children derive enormous benefits from yoga. Physically, it enhances their flexibility, strength, coordination, and body awareness. In addition, their concentration and sense of calmness and relaxation improve. Doing yoga, children exercise, play, connect more deeply with the inner self, and develop an intimate relationship with the natural world that surrounds them. Yoga brings that marvelous inner light that all children have to the surface.

Here is a more detailed explanation of how teaching yoga to kids and using yoga in the classroom can have a positive impact on children’s well-being:

Yama and Niyama build a balanced personality: Children learn the rules and regulations of society and own themselves. Some ways help children imbibe the virtue of truth. Creative hobbies help bring Satisfaction and happiness. One’s knowledge of one’s self determines one’s knowledge of the world around one.

Yoga gives total health; happiness and harmony: Yoga works in Physical, mental, emotional, social, and spiritual aspects of Health. It gives us fun, smiles, and happiness. Yoga is itself union, harmony, or balance.

Helps children manage their anxiety: The breathing exercises and relaxation techniques learned from practicing yoga can help children with stress management. Teaching children how to reduce stress healthily is an important life skill that will help them as children and as adults.

Yoga improves children’s emotional regulation: Another benefit of yoga for children is that it helps children learn to be in the present moment while relaxing and gaining a peaceful state of mind, which ultimately improves their emotional regulation.

Yoga boosts children’s self-esteem: Yoga for kids can do wonders for their self-esteem. Perfecting a pose or improving their balance and flexibility can give young children a sense of personal empowerment.

Increases children’s body awareness and mindfulness: Going through a variety of yoga poses helps children learn about their bodies and the movements they’re capable of doing.

Yoga enhances children’s concentration and memory: One of the top benefits of kids’ yoga is that the different types of moves require children to focus and work on their memorization skills—both of which can translate into their academic performance.

Yoga develops children’s strength and flexibility: It helps strengthen children’s growing bodies and helps them improve their flexibility, which can reduce their chance of injury.

Refines Balance and Coordination: Balance is a key element of yoga. Balancing poses were created to promote mental and physical poise, as mental clarity and stability emerge from the effort of trying the poses. Even if a child has difficulty standing on one foot, she learns mental and physical balance if she can stay calm when she falls and when she gets up to try again. As children learn to improve their physical balance, they will be filled with a sense of accomplishment.

Strengthens the Mind-Body Connection: Yoga helps kids achieve a sound mind in a sound body by exercising the physical body and calming the mental spirit. “As parents we want our children to act and behave with mindfulness and with compassion, to be brave, to know love and happiness, and to find inner peace.

Yoga teaches discipline and reduces impulsivity: Yoga can reduce challenging behaviors in the classroom by providing a physical outlet for children to express themselves. It also teaches children about discipline as they work on clearing their minds and perfecting their poses.

Yoga for Kids Application

Yoga Hygiene – self-reliance e.g. Tattva Shuddhi – Purity of five elements; Trust in Nature; Living in harmony; personal cleansing – jala Neti, Kapalbhati, Agnisaara, Yama and Niyama, etc. Sitting or Meditation Postures: Sukhasana, Dhyana-viraasana, Vajrasana, Bhadrasana, Namaste Pranayama, Clapping;  AUM Chants;

 Mantra Chants – e.g. Sarasvati Mantra –
“AUM (HREEM AIM HREEM) SARASWATAI NAMAH”Warm up Kriyas : -Baby Rock, -Butter fly, Shakti sanchalana, Squat-Rise, Pulling Rope, Pair-Acts, Pair-Boat posture
Standing Position: Tadaasana, Lord Krishna pose, Dhrubasana, Lord Shiva Pose, Garudaasana
Sitting Position: Mandukaasana, Balasana, Marjarisana, Vyagrasana, Simhasana, Yoga Mudra in a sitting circle position  
Supine Position: Gudasana, Jhulasana, Druta Halasana, Sarvangasana, Happy Baby, Baby Play
Prone Position: Bhujangasana, Shalabhasana,  Dhanurasana, Parvatasana  in pair with crawling, 
Pranayama: Shitali Pranayama, Nadishodana Pranayama, Bharamari Pranayam
Yoga Nidra: attitude training, links the five senses with a sixth sense, the mind.
Sangita (Music) Dhyana: Music Meditation, Imagining Meditation, Mantra Meditation