Everybody in Beginning are Beginner

General Concept

Yoga is, of course! Known today everywhere. In my 25 years of Yoga journey, I realized that people are thinking about Yoga as a challenge and competition and also sometimes asking me what eligibility is required for yoga sessions. Then usually I reply to them that if they are a beginner or are going to join the class for the first time, without any tension or problems they can join in a yoga session because Yoga is itself the union and science of happiness, not the physical training or also not challengeable games. But definitely, we do physical exercises and yogasanas for physical foundations, health, and purity which is the entry requirement for Yogic life. Everybody in beginning are beginner, so you may join with a free-of-mind motive to achieve a new life with new energy.

Need of Beginner’s Yoga:

I taught thousands of yoga lovers, practitioners, and even Instructors from all over the world, who are 8 to 80 years old. I mean everybody should know how to generalize or moderate the yogasana packages or whole yoga packages to all levels, of normal people or ill people. There are hundreds of patterns and variations for all as need and effort. For beginners, generally we should focus on short mantras, Sukshma Vyayama, easier forms of Asanas, Saral svas kriya (Easier Breath Acts), Long shavasana, and Yoga Nidra practice.  

Our Yoga for Beginners guide was created specifically for you—to give you all the tips, guidelines, and recommendations you will need to start a successful yoga practice. To ensure your success, we highly recommend you read this entire page before attempting any yoga.

What Is Yoga ?

Literally, Yoga is a vast collection of spiritual techniques and practices aimed at integrating mind, body, and spirit to achieve a state of enlightenment or oneness with the universe. What is normally thought of as “yoga” in Modern Life is Hatha Yoga (Physical Yoga), one of the many paths of yoga. The different paths of yoga emphasize different approaches and techniques but ultimately lead to the same goal of unification and enlightenment.

Hatha Yoga attains the union of mind through a practice of shatkarma (internal cleansing), asanas (yoga postures), pranayama (yoga breathing), and mudra (body gestures) which makes it easy to enter into internal yoga. These physical practices are used to purify the body and cultivate prana (life-force energy). Modern Hatha Yoga does not emphasize many of these esoteric practices and instead focuses more on the physical yoga postures.

The Merits of Practicing Yoga

The advantages of yoga are almost endless! Practicing yoga helps build healthy virtues and good values, such as discipline, honesty, devotion, self-inquiry, mindfulness, and non-attachment. Yoga empowers you to make conscious choices toward living a healthier and fulfilling life.

Benefits of Yoga

• Improve and maintain the health of muscles, joints, and organs
• Improve flexibility, strength, stamina, mobility, range of motion, and balance
• Help heal common aches like back pain
• Keep your mind healthy and strong
• Boosts circulation
• Helps to improve digestion
• Improves posture
• Can connect us to others and make you feel more compassionate
• Reduce stress and promote relaxation
• Get a better night’s sleep
• Boost your immune system
• Increase happiness and well being and reduce depression
• Lose weight and change your body shape
• Prevent conditions such as diabetes, heart disease, and auto-immune disorders

Yoga Capsule

Regardless of what your goals or intentions are for starting the yoga packages, just the yoga poses themselves is a basic form of physical and mental exercise.

ShataKarma:

Jala Neti (Nasal Cleansing)

Sukshma Vyayama:

1. Padanguli naman
2. Goolf chakra
3. Janu chakra
4. Shroni chakra
5. Kehuni naman
6. Skanda chakra
7. Greeva sanchalan
8. Netra Kriya

Yogasana

Postures in Standing Position

1. Tadasana
2. Utkatasana
3. Trikonasana
4. Dhrubasana

Posture in Sitting Position

1. Saral Ushtrasana
2. Vajrasana
3. Balasana
4. Vakrasana
5. Baddha Konasana
6. Lord Vishnu Asana

Posture in Prone Position

1. Makarasana
2. Eka-pada –shalbhasana
3. Bhujangasana
4. Parvatasana

Posture in Supine Position

1. Tanasana
2. Saral Gudasana
3. Uttanpadasana –
4. Nabhidarshanasana
5. Kandarasana
6.  Markatasana
7. Shavasana

Swas Kriya

1. Abdominal Breath
2. Thoracic Breath
3. Chandra Anuloma Viloma
4. Surya Anuloma Viloma
5. Bharamari Svas Kriya

Yoga Nidra

1. Physical preparation and relaxation in Shavasana – two rules: no movement & no sleep

2. Breathing relaxation – breath makes the link inside and outside the body, we try to balance

3. Environmental Awareness – feel nature, hear nature, and move your awareness sounds to sounds, even in distance, and may pick  the sounds, then physical sceneries around you- e.g, jungle, gardens, temples, houses, buildings, your hall/ room, ceiling, 4 walls, floor, mat, then visualize your body on the mat, seems like in the mirror   

5. Rotation of awareness throughout the body parts- the main body of Yoga Nidra by starting from toes or head, fingers, right, or Left sides, etc.

6. Getting back to breathing awareness – Inhale-Exhale breath, feel the In breath-and rise; Ex breath – and fall;

Se supone que aprendemos estos kriyas en Shatakarma bajo Hatha Yoga como un contenido de la Formación de Profesores de Yoga, como lavarse las manos y los pies, Jala Neti (Limpieza nasal), enjuagar y hacer gárgaras con agua tibia con sal (Danta Dhauti), beber agua tibia, limón agua, té de jengibre, té tulsi, acto de limpieza de vómitos (Vaman Dhauti), etc. Lo que generalmente hacemos oramos todos los días para la preparación física, mental, emocional y de todo el cuerpo cantando Om, Mantras con Salutation Mudra (Namaste) en lugar de Handshake como a Bhakti Yoga En nuestra formación de profesores de yoga y paquetes de retiro de yoga en Himalayan Yoga Academy en Nepal, ahora el mundo está aprendiendo de corona Master. Esta es la segunda sorpresa.More about Curso de formación de profesores de yoga en Nepal.

Lo que aprendemos como Aahara Yoga (Yoga de la comida) y el estilo de vida yóguico en el curso de formación de profesores de Yoga, ahora la corona está enseñando a las personas del mundo sobre la ingesta de alimentos naturales, equilibrados, orgánicos, de temporada, vegetarianos y vivos para el propósito correcto, correcto. tiempo, forma correcta de comer en base diaria en lugar de comida chatarra, ayuno, muerto, productos cárnicos, etc. Deberíamos pensar que “la comida rápida y la vida rápida tiende a la muerte rápida” pero es mejor tener solo el ‘ayuno’. Aquí aprendemos Dina-charya (día), Ratri-charya (noche), Ritu-charya (régimen de temporada) como un estilo de vida adecuado en el curso de formación de profesores de yoga en Himalayan Yoga Academy, una primera escuela de yoga en Nepal bajo la afiliación de Yoga Alliance.

Lo que aprendemos aquí Calentamiento, ejercicio dinámico; Surya Namaskara y Yogasana bajo la formación de profesores de yoga YTT 200/300, pero corona nos enseña a mantener la actividad física al menos haciendo 30 minutos de ejercicios físicos o caminata matutina, jugando juegos o, si no, hacemos ejercicio físico en la granja y el sudor brota al menos, en lugar de esto, puede hacer yogasana. Realmente hacemos ejercicio físico y Yogasana, luego hacemos bandha, mudras, ejercicios de respiración y Pranayama – Bhastrika y Sheetali (altamente recomendado) para aumentar la inmunidad porque la inmunidad es la vacuna natural y original. Es nuestra ignorancia que estamos ansiosos por obtener la vacuna, eso significa que indirectamente queremos infectarnos porque hasta la fecha no se ha inventado ninguna vacuna contra el virus en el mundo y también todos tienen su propio sistema de inmunidad.

Lo que aprendemos a tener un 3R = Descanso, Relajación y Recreación, Yoga nidra, Concentración, Meditación y parte ética de la vida Yóguica, p. Ej. Yama y Niyama, esta corona también nos enseña cómo dormir bien. De alguna manera aprendemos buenos humores y ética de esta situación y finalmente nos hizo darnos cuenta de algo más que. Por lo tanto, solicitamos encarecidamente hacer el plan de viaje. Esperamos verte pronto para los paquetes de Retiros de Yoga y Formación de Profesores de Yoga del Himalaya en Himalayan Yoga Academy.

Introduction

Restorative yoga is a type of yogic packages, especially asanas series which focuses on the relaxation of the body, calmness of the mind and healing from physical and mental illness. This yoga is especially for the people who want to do the yoga without any pain and discomfort. It is the yoga which is very effective for the people who are ill and injured. It is the solution for the day to day busy life of the modern age. It can maintain the balance between the spiritual world and materialistic world. In fact, the literal ways of Yogasana practice in Yogic science is based on same principles. Principally Restorative Yoga should be Restorative Yogasana, not Yoga because Yoga is the aim or achievement which is more about mediation but Yogasaana is a one of the means of Yoga.  

Nature of Restorative Yoga / Yogasanas

Restorative yoga is safe, very gentle, and deeply healing as it helps your body to move from a state of fight-or-flight into a state of calm and peace. It brings about a wonderful balanced state where the body can heal itself. There is never any pain or strain in restorative yoga and it is possible to enjoy a deep state of well-being through the practice.

The practice of restorative yoga uses simple postures, supportive props, gentle breath, and awareness of the experience to anchor us into a state of balance, which allows for restoration and healing. It is practiced in a completely supportive environment to invite total relaxation.

In essence, this practice provides tools to reduce stress and restore health. It uses support to access relaxation and restoration, moving towards inner alignment, balance, and harmony. Ultimately, letting go and surrendering to the innate intelligence of the body.

Major Restorative Asanas

1. Sukha-parvatasana
2. Baddha Konasana I, II, III
3. Bhringasana
4. Salamba Balasana
5. Pashuvishramasana
6. Saral Viparit Karani
7. Parshva Shavasana
8. Supta baddha konasana
9. Saral pawanmuktasana
10. Markatasana
11. Matsyasana
12. Makarasana
13. Shavasana

Benefits of Restorative Yogasanas /Yoga

Yoga is widely touted as a physical practice that can improve strength, stability, and flexibility, enhance respiratory and cardiovascular function, and even alleviate symptoms of chronic pain. The mental health benefits of yoga are also well-documented—from reduced stress, anxiety, and depression to improved sleep hygiene and overall quality of life.

1. It brings deep relaxation and balance to both the mind and body.
2. Relieve effects of chronic stress
3. Reduction of blood pressure
4. Improves sleep
5. Improves digestion
6. Reduces muscle tension and general fatigue
7. Restorative Yoga gives time and space for ourselves, allowing us to just be, giving the body a chance to heal itself and the mind a time to settle through relaxation.

The benefits of restorative yogasana are similar to the many benefits of other styles of yogasana. These include:

1. Increased relaxation: Deep breathing calms the nervous system to promote relaxation, and research supports a restorative yoga practice as an effective way to relax. A 2014 study suggests that restorative yoga is more effective at inducing relaxation than regular passive stretching.
2. Better sleep: The more relaxed you are, the better your chances are of getting a good night’s rest. Researchers determined that yoga is an effective intervention for managing sleep problems by increasing melatonin and reducing hyperarousal
3. Improved well-being: Yoga practices, in general, are commonly associated with improved physical and mental well-being in the general population.
4. Better mood: Research shows that yoga can help those with stress, anxiety, depression, and other mood disorders manage their symptoms.
5. Reduced pain: Studies show that different styles of yoga including restorative yoga are helpful interventions for the management of musculoskeletal pain.
6. Gentle on the body: Restorative yoga practices are gentle on the joints, and consistent practice can strengthen the connective tissues that surround the bones and joints.

Significance of Restorative Yoga/ Yogasana

Restorative yoga is especially for relaxation of the body and mind. It is very effective to the people who want to do yoga very slowly and with little effort. In this yoga, we stay in a pose longer period of time in comfort postures using some support. It is very useful to release the stress and tension from our mind. We do around seven to more Asanas during the whole sequence. The body should be relaxed and comfortable in this yoga while we do postures.

This yoga is believed to increase the immune system and the healing power of natural force. When the natural force of healing works in our body, all the diseases slowly start to disappear. It maintains the heartbeat and blood presser of our body. It is very beneficial to the patient with anxiety, headaches, insomnia and other stress-related diseases. By this yogasana, we can achieve physical, mental and emotional relaxation.

It can help us to seek the solution of the problems in our daily life like fatigue, divorce, loss of job, the death of beloved. It can be the guidance of life on the right path. If we want to make some changes in our lives to the positive direction, this yoga can be the best choice.

Physiological Fact of Restorative Yogasana

Research shows that restorative yoga/yogasana  can decrease depression in cancer survivors; improve symptoms of anxiety, depression, and pain symptoms in cancer patients; and help patients manage the toxicity of cancer treatments. The supported poses and calming breathing provide deep restfulness that nourishes the organ systems of the body and activates the Parasympathetic Nervous System. This balances our body’s “fight or flight” stress response that comes from the Sympathetic Nervous System.

If you are planning to do a Yoga Teacher Training Course on a lap of the Himalayas where Yoga originated, you may click us. A lot of yoga practitioners around the world have been interested in doing yoga teacher training in Himalayan Countries where the birthplace of Yoga with eastern wisdom is. Nepal is most people’s choice for doing yoga teacher training courses. Nepal is a beautiful hub for all cultures, nature, and traditions. Nepal is highly rich in the history of Yoga. Yoga is supposed to be born with the blessings of the Himalayas, a crown of the world. We will talk further about 5 Reasons to do Yoga Teacher Training

After reviewing statements from our students all around the globe. Here are the top 5 reasons to do yoga teacher training:

Become a Yoga Master / Guru

During our yoga teacher training program, we highly focus on providing the students with the best possible yoga schooling; methodology, and style of teaching. Our Yoga masters graduate with the power to show precise and clear guidance. Students find that their understanding and effect of all the means of Yoga like postures, gestures, locks, controls of breath, control of senses, deep down concentration, and meditation for Yoga can improve dramatically through the expert Yoga Masters of Himalayan Yoga Academy.

After you graduate from our yoga teacher training school, then you will leave with not only great knowledge and skills but also a positive attitude toward life, peaceful guidance of life, bliss and joys, lots of memories, and many more. We have noticed that many of our students after graduating from Himalayan Yoga Acad have gone straight from our training to teaching in their local yoga studios and some on different hotels and companies.  

Use of Yoga Holiday

Everybody wants a break and refreshment from time to time, where they leave their office stresses at their desk and travel free without worries. So changing your adventure travel to yoga teacher training will not only provide you with a yoga-filled holiday but also provides you with skills, knowledge, and many more merits. So, you will get lots of exciting experiences as a travel holiday as you will meet new people, explore new nature, eat new cuisines and moreover travel with a motive of learning. You will make your holiday unforgettable and applicable.

Great options for your Job opportunities

People, in the modern world, keep themselves busy and engross themselves in different jobs and professions. Yet, due to the continuous economic crisis, people are experiencing job layoffs and uncertainties. It is in this context that the knowledge and skill in Yoga with international certification will bring in some relief and self and professional development opportunities.

Whatever the situation is in the world, be it pandemic, epidemic, calamities, or accidents, the demand for Yoga practices and motivational support will always be high. A demand that presents an opportunity to serve others while finding fulfillment during challenging times. So when you are fired, then you will be hired.  

Deepening  Yoga Learning and experience

Perhaps you are a novice at yoga or even a practitioner of many years but doing Yoga Teacher Training is what will give you a really deep understanding of yoga. Learning for regular practice and learning for Yoga Teachers will be vast differences. From a purely physical point of view yoga, teacher training can give you the tools to enhance your body cleansing process and the asana practice. Since you study anatomy you will have a much broader understanding of asana, adjustments, and alignment and will be able to avoid injury. The study of physiology will have a much better understanding of how the means of Yoga work and promotes the entire physiologies.

Yoga Teacher Training will help you hold asanas longer by fixing your concentration on the breath, thereby keeping you present. Indeed, it goes even beyond this, the physical practice. One can gain profound knowledge from this training about what the true nature of yoga actually is and for what purpose. Meanwhile, in this process, one will see that all sides of yoga show self-discovery. It is something to do with equality; it is not only the practice of yoga in its many forms that is embraced, but it also leads to self-realization and liberation. To many, this Yoga Teacher Training acts as a life-changing training that helps one become more peaceful and accepting in life.

Connect with the Spiritual Being

Yoga aims at the union and ultimately at connecting the being with the universal conscience. Yoga teacher training under experienced masters enhances spiritual practice and deepens transformative experiences. With the practice of intensive Asanas, pranayamas, mudras, chanting mantras, Yoga Nidra, concentration; state of meditation, and the study of Yoga Sutra, you gain the techniques to transform your spiritual potential. Use the same to connect with the inner self in a much deeper way. Yoga teacher training focuses on spiritual growth, helping students gain a deeper understanding of themselves.

Mejor escuela de formación de profesores de yoga en Nepal

Himalayan Yoga Academy en Nepal se ha establecido como una escuela donde los estudiantes se iluminan no solo con asanas, sino también con conocimiento espiritual y otras maravillas de la vida. Como una verdadera escuela de yoga en Nepal, ofrece cursos específicos y estándar para el alumno con el fin de llevar a cabo los programas de formación de profesores. Himalayan Yoga Academy en Nepal tiene cursos que se realizan con el fin de hacer realidad su sueño. No creemos que después de tomar los cursos tengas que ser el entrenador o vincularte con el yoga. Siendo la mejor escuela de formación de profesores de yoga en Nepal, ofrecemos estos cursos que pueden ser beneficiosos para ti. Trajimos los cursos de diseño integral que serán conducidos por maestros altamente experimentados y dedicados. Las capacitaciones y servicios que brindamos son:

200 horas de curso de formación de profesores de yoga

300 horas de curso de formación de profesores de yoga

Retiro de yoga en Nepal

Entrenamiento de Reiki en Nepal

Entrenamiento de Singing Bowl en Nepal

Entrenamiento de Ayurveda en Nepal

Cursos impartidos

Dado que Himalayan Yoga Academy es la mejor escuela de formación de profesores de yoga en Nepal, tenemos muchos estudiantes que obtienen la clase o curso. Brindamos los mejores servicios de sala limpia, servicios de spa, servicios de caminatas y ambiente espiritual, alimentos saludables, clases agradables con gurús experimentados como requisito del curso y de los estudiantes.

El objetivo de Himalayan Yoga Academy es

1. El yoga de diferentes formas puede ayudar a tantos problemas que hay en nuestra sociedad. Por eso, nuestro principal objetivo es ayudar a la sociedad a aprovechar estos y otros
2. Realización de entrenamientos de Yoga avanzados y auténticos basados ​​en bases filosóficas y tradicionales y potenciando las necesidades intrínsecas de la vida humana.
3. Provisión de conocimiento y filosofía oriental a la gente del mundo con el motivo de unir Sanatana (antigua) y la sabiduría moderna a través de la ciencia del yo.
4. Mejora del bienestar, la salud, la felicidad y la armonía a través del conocimiento del yoga y la ciencia espiritual desarrollando la plataforma de la comuna internacional de yoga.
5.  Experimente bien las características específicas de Nepal, como la belleza natural y cultural, el estilo de vida nepalí, presente los festivales y las fiestas y las prácticas tradicionales y haga que todos sepan: “People’s Unity posee la diversidad cultural y natural
6. Resolución de mantener nuestro enfoque en el turismo espiritual más adelante, sin embargo, iniciamos este karma, especialmente la promoción de Spa desde 1999 y Yoga continuamente desde 2007 A.D en este campo hasta la fecha.
7. Reconocimiento del yoga tradicional real en todo el mundo en un concurso moderno donde las personas, incluso los maestros de yoga y los practicantes, están malinterpretando a sabiendas y sin saberlo, haciendo solo el negocio, no tratando de transformarse a sí mismos.

Introduction

Pradipika means “light” or “to illuminate”, ha means “sun”, tha means “moon”. “Hatha Pradipika” is an elaborate presentation of practical guidelines for Hatha yoga, intended to lead the practitioner from awareness of the body to awareness of the Self. The techniques of Hatha yoga explained in the text are meant to guide the practitioner toward Self-realization, which, in turn, leads to enlightenment.

The Hatha Yoga Pradipika is a medieval scripture written in 1350.

“Hatha Pradipika” contains fiver chapters:

Asana: Contains detailed information on the names of asanas, how to perform them, and what kind of diet will enhance the benefits of their practice.

Shatakarma and Pranayama: Explains various breathing techniques and their health benefits. This chapter also talks about the practice of shatkarma, the six purification techniques that cleanse the body and are essential to preparing for yogic practice.

Mudras and Bandhas: Explains the mudras (gestures) and bandhas (locks) that aid in awakening kundalini power, which leads to enlightenment.

Dhyana and Samadhi: Describes techniques that lead to enlightenment and eternal bliss.

Swami Svatmarama says that practicing Hatha yoga with the right attitude will help the practitioner attain siddhis (spiritual powers), such as clairvoyance. A practitioner who reaches this stage of samadhi cannot be overpowered.

Yoga Therapy: Defining of health, balance of tridosha, Use of Aasana and other yogic means for therapeutic purposes

1. Hatha Pradipika’s composition period – 13th to 16^th Century

2. The creator of Hatha Pradipika – Swami Swatmaram

3. Hatha Yoga Granth – Shiva Samhita; Goraksha Samhita; Hatha Pradipika; Gherand Samhita

4. Goal of Hatha Yoga – Achieving Raj Yoga

5. Five teachings of Hatha Yoga

2. i. The first sermon

Obstacles to the Yoga Path – Talking More; More labor; More food; Urging adherence to rules; More contacts; Flexibility of mind

Positive attitudes of the yoga path – enthusiasm; Courage; Patience; Real knowledge; Resolution; Lifelong abandonment

Aahaara

Diet: good, smooth, Tasty, sattvic; A quarter rule of food;

Piro; Sour; Stimulant, salty substance; Hot, greens, oil; Sesame, Sarsyu; Drugs; Fish; Meat; Yogurt; Mahi; Intense; Beer fruit; Hing; Garlic; Very hot; Very rough; Very salty; Very sour; Kadanna (Kodo; Kaguno)

 Barriers

-The place of the wicked – eat plenty; Sleeping a lot; Talking a lot; Fire consumption; Female intake; More wandering; – Prata: bath – fasting or renunciation of hard work

 YAMA and NIYAMA (Rules and regulations)

Yama: not violence; To speak the truth; Not to steal, to remain celibate; To be forgiving; To be patient, to be kind; To be simple-minded; Eat less, stay pure.

Niyama: Obedience to duty; To be satisfied; Faith in God; To donate; To worship; Listening or meditating; To be shy; To be wise, to do penance; To light a fire

Dietary food

Wheat, rice, barley; Milk; Ghee; Sakhkar; Butter; Mishri; Parval; ginger; Honey; Fruit; Greens; Pure water

Good food

-Sweet -Snidh -Nutritious -Manokul food

3. Second Sermon

Nadi Shodhan Shatkarma Pranayama Description – Suryabhedan, Ujjayi, -Sitkari, Shitali, Bhastrika; Bhramari, Murchha, plavani

4. Third sermon

Description of Ten Mudras – Mahamudra Mahabandha – Mahaveda Khechari – Uddian, Moolabandha – Jalandhar, Viparitkarani – Vajroli, Shaktichalan

5. The fourth sermon

Definition of Samadhi Kundalini Awakening / Result Rhythm Definition of Shambhavi and Khechari

Naadaanusandhaan – Aaraambhavasthaa; Ghataavasthaa; Parichayaavasthaa; Nishpatyavasthaa; Naada shravana parinaama

6. The fifth sermon

meaning of health, principles of three nature vata, kaph and pitta, means of yoga and its therapeutic use.

Introduction

Prenatal yoga is an excellent form of exercise for many women during their pregnancy. It includes strengthening, stretching, breathing practice, meditation and relaxation. The practice can easily be adjusted for each trimester within a woman’s pregnancy. Also, you can increase or decrease the intensity of your practice depending on your energy levels.

What is prenatal yoga?

Yoga is a form of exercise and meditation where breath and specific body positions are used to help connect the mind and body. And prenatal yoga focuses on positions that are specifically designed for pregnant women’s bodies.

Despite it being called “prenatal yoga,” this particular type of yoga is also a great mindfulness tool for women who are trying to conceive, because it enables the practitioner a “stress-free” break for her body which benefits and supports the internal, instinctual gift of reproduction.

› 1st Trimester

› 2nd Trimester

› 3rd Trimester

Objectives

Yoga is used for a variety of immunological, neuromuscular, psychological, and pain conditions. Recent studies indicate that it may be effective in improving pregnancy, labour, and birth outcomes. The purpose of this paper is to evaluate the existing literature on yoga for pregnancy.

Pregnancy involves distinct physiological changes, stress, and unique physical and psychological demands on women. Managing the physical, emotional, mental, and pain states that arise during pregnancy and labor is essential. The mother’s well-being and quality of life are crucial for optimal pregnancy outcomes. Self-soothing techniques, psychoeducation, and relaxation play a key role in supporting her during this transitional and meaningful time.

Introduction of Yoga

Yoga is an ancient mind-body practice that originated in India and is becoming increasingly recognized and used in developed nations as a health practice for a variety of immunological, neuromuscular, psychological, and pain conditions. The word yoga comes from the Sanskrit term “yuj” and directly translates as “to unite”; more broadly, it means to work towards a unified experience of the self and improved health. Most recognized for its potential to create balance along emotional, mental, physical, and spiritual dimensions, yoga is a comprehensive system that uses physical postures (asana), breathing exercises (pranayama), concentration and meditation (dharana and dhyana), and contemplative practice. A Prenatal yoga class will typically include deep breathing, gentle stretching and suitable postures, with props often used.

Physical exercise can be helpful in the management of stress and other associated conditions or symptoms accompanying pregnancy, such as edema, gestational hypertension or diabetes, mood instability, musculoskeletal discomfort, aches, and weight gain. Engaging in physical exercise during pregnancy was once regarded as a risky behaviour, although it is increasingly recognized as safe and is encouraged in routine prenatal care.

Mind-body practices that cultivate general health, diminish distress, and increase self awareness, such as tai chi or yoga, maybe be particularly effective in addressing both the physical and psych emotional aspects of pregnancy and labour. Other related practices, including biofeedback, meditation, and imagery, have been found to reduce anxiety and endocrine measures, such as cortisol, in women during labour.

Prenatal yoga poses

› Stretching

-Tiger Pose Variations (Vyagrasana)
– Cat-Cow (Marjariasana)
– Child’s Pose (Balasana)
– Cobbler’s Pose (Baddha Konasana)

› Strengthening

– Mountain Pose (Tadasana)
– Downward Facing Dog (Adho Mukha Svanasana)
– Chair Pose (Utkatasana)
-Modern Goddess Pose

› Balancing

-Palm Tree Pose (Tadasana)
– Tree Pose (Vriksasana)

› Relaxing

– Pigeon Pose (Kapotasana)
– Bound Angle Pose (Baddha Konasana)
– Legs Up the Wall Pose (Viparita Karani)
– Dead Body Pose (Savasana)

What are the benefits of prenatal yoga?

Much like other types of childbirth-preparation classes, prenatal yoga is a multifaceted approach to exercise that encourages stretching, mental centering and focused breathing. Research suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies.

Prenatal yoga may reduce stress levels and improve sleep patterns during pregnancy. It may also alleviate physical discomfort such as nausea, headaches and lower back pain.

What does Prenatal Yoga do?

1. Improve sleep
2. Reduce stress and anxiety
3. Increase the strength, flexibility and endurance of muscles needed for childbirth
4. Decrease lower back pain, nausea, headaches and shortness of breath
5. Regulate the body physiologies and vitals.
6. Prenatal yoga can also help you meet and bond with other pregnant women and prepare for the stress of being a new parent.

Breathing: You’ll be encouraged to focus on breathing in and out slowly and deeply through the nose. Prenatal yoga breathing techniques might help you reduce or manage shortness of breath during pregnancy and work through contractions during labor.

Gentle stretching: You’ll be encouraged to gently move different areas of your body, such as your neck and arms, through their full range of motion.

Postures: While standing, sitting or lying on the ground, you’ll gently move your body into different positions aimed at developing your strength, flexibility and balance. Props — such as blankets, cushions and belts — might be used to provide support and comfort.

Cool down and relaxation: At the end of each prenatal yoga class, you’ll relax your muscles and restore your resting heart rate and breathing rhythm. You might be encouraged to listen to your own breathing, pay close attention to sensations, thoughts and emotions, or repeat a mantra or word to bring about a state of self-awareness and inner calm.

Are there special safety guidelines for prenatal yoga?

Talk to your health care provider. Before you begin a prenatal yoga program, make sure you have your health care provider’s OK. You might not be able to do prenatal yoga if you are at increased risk of preterm labor or have certain medical conditions, such as heart disease or back problems.

Set realistic goals. For most pregnant women, at least 30 minutes of moderate physical activity is recommended on at least five, if not all, days of the week. However, even shorter or less frequent workouts can still help you stay in shape and prepare for labor.

Pace yourself. If you can’t speak normally while you’re doing prenatal yoga, you’re probably pushing yourself too hard.

Stay cool and hydrated. Practice prenatal yoga in a well-ventilated room to avoid overheating. Drink plenty of fluids to keep yourself hydrated.

As your pregnancy progresses, use props during postures to accommodate changes in your center of gravity. If you wonder whether a pose is safe, ask your instructor for guidance.

If you experience any pain or other red flags — such as vaginal bleeding, decreased fetal movement or contractions — during prenatal yoga, stop and contact your health care provider.

How do I choose a prenatal yoga class?

Look for a program taught by an instructor who has training in prenatal yoga. Consider observing a class ahead of time to make sure you’re comfortable with the activities involved, the instructor’s style, the class size and the environment.

Himalayan Yoga Academy present an article on the Fundamentals of Yoga which is explained in detail below.

1. Acknowledgement of Yoga

Meaning; Definition; History, Traditions, Periods, Purpose, Discipline, positive or obstacle element and Significance

Meaning of Yoga

According to Panini Sanskrit grammar, yoga is made up of three “yuj” metals but the meaning is different. ‘Uj – Samadhau’ ‘युज – समाधौ’ from metal – Samadhi. ‘Ujira Yoge dhaatu’ युजिर योगे धातु’ – Coincidence or Mail

Definition of Yoga
Yoga commentator Maharshi Vyas wrote “Yoga: Samadhi”,“योग: समाधि”।“Yogashchittavrittinirodhah”: Pa. Su.1; 2 योगश्चित्तवृत्तिनिरोध: पा. यो. सू..१; २

History of Yoga

Discussion of the interrelationship between Shiva civilization and Yoga

Om Shiva Chaturvidha Yoga: Hatha, Mantra, Laya and Raj Yoga – Advaita. The first disciple was Parvati and the second groups of disciples were the seven sages (Sapta Rishis).

Tradition (परम्परा): Two traditions – Vedic and Nath (Hatha)

Vedic Tradition: Om Hiranyagarbho Yogastha Vaktaa  Nasyah Puratanah!  हिरण्यगर्भो योगास्थ वक्ता नास्य:पुरातन:।:. Hirandagarbha is the oldest or the original spokesperson of yoga.
Naatha Tradition: Aadinaatha Shiva

Kaal Khand – East Vedic; Vedic; Ramayana period; Mahabharata period, Darshan period, modern period

2. The importance or necessity of yoga in modern life

 Health sector;  Medical field;  Education sector; Family sector;  Social sphere; Political sphere; Economic sector;  Mental sector; Intellectual realm;  Spiritual realm.

3. The discipline of yoga

Long term; Continuity; Shraddha; Perseverance

4. Positive or obstacle element of yoga

According to Patanjali Yoga Sutras

According to Hatha Pradeepika

Obstacles to the yoga path – Talkativeness; More labor/ Exertion; Over eating; Urging adherence to rules; More contacts; Flexibility of mind

 The positive elements of the yoga path – Enthusiasm; Courage; Patience; Real knowledge; Resolution;  avoiding the company of common people,

5. Objectives

Yoga education helps in self-discipline and sales control, leading to multiple levels of consciousness, concentration and higher levels of consciousness. In a nutshell, the aims and objectives of yoga education are

• Improve a person’s integrated health
• To practice mental hygiene
• Achieve emotional stability
• To integrate moral values
• To achieve a higher level of consciousness

6. Yogic Attitudes

1. Goals of life                   
2. All victorious                             
3. Four means – Shastra, Guru, Sadhana, Paramatma                 
4. Preparation of sadhana            
5. Silent practice                                                                                    
6. Mantra chanting                           
7. Sublime thoughts,                                                                             
8. Abandoning addiction.
9. Abstinence from sleep                                                                     
10. Perseverance

7. General Rules of Yoga Class

• Introduction of Class               
• Environment of venue or Hall   
• Timing of class
• Dress & Clothing                     
• Diet                                                                        
• Lifestyle

Introduction

Reiki is the name of cosmic energy or cosmic intelligence. It is the system of Antaranga Yoga Sadhanaa, especially meditation and also system of natural healing process. Reiki is an ancient form of Japanese healing that is practiced by many practitioners around the world. There is an omnipotent energy that gives life to every living thing, and the Japanese call this “Ki.” It is also known as Chi by the Chinese, Prana by several Asian cultures, and most of the Western world refers to it as the Holy Spirit.

Reiki balances every aspect of life, like physical, mental, emotional, biological, social, economic, and spiritual. It balances the five elements that the human body comprises, the balance of whole entire body process and harmonizes the internal homeostasis, ultimately it works spiritual growth and transformation.

Why do we need daily Reiki healing?

1. Helps relieve pain and supports the physical body healing
2. Promote Harmony & Balance
3. Breaks Down Energy Blocks and Balances The Mind, Body, and Spirit
4. Reiki healing in the morning charges the body, mind, and soul and fills one with enthusiasm and energy to take on daily responsibilities with a calm and balanced mind.
5. Relaxes and Releases Tension From The Body
6. Reiki healing just before going to sleep cleanses the system, and a relaxed, rejuvenating sleep is assured. Assists the body in cleansing itself from toxins and supports the immune system
7. Compliments medical treatment & other therapies
8. Accelerates The Body’s Self-Healing Ability
9. Helps Spiritual Growth and Emotional Cleansing
10. Clears the Mind and Improves Focus
11. This facilitates the repair of the body cells

Chakras healing process

In Reiki Healing, we heal the chakras (power centers). We heal by passing the healing energy to the crown chakra. In total, of 13 points, which includes the front and back of the remaining six major chakras. Each chakra needs at least 3 minutes of healing. So we request you to separate the required time in the day for self-healing.

In a world full of stress and negativity, our chakras get blocked when they come in contact with negative influences. A “block” is a place where your energies are confined or forbidden to flow freely. If the energy cannot flow freely, that is a major source for any type of illness and mental disease. Reiki meditation helps you to declutter those blocks and gets the energy flowing. When the energies flow freely, it helps your body to create harmony within and it releases imbalances created by negative influences. No Chakra works efficiently irrespective of the others; they are all part of the whole. Each Chakra works efficiently only when other Chakras are fully aligned and engaged with the energy system.

How to change your healing habit?

First find the breathing rate. Generally people have 16 breaths (one breath= one inhalation + one exhalation) per minute. Then counting 48 breaths is 3 minutes. With continuous Reiki practice, we have seen that the breaths become deeper and longer. So we request everyone to check the breathing rate after two weeks and then make the necessary adjustment. Then apply this method to change your habit.

Conclusion

Reiki healing is itself meditation, which is a divine process and a natural way where we can find our answers, and if you seek guidance to come about an issue we are currently facing in lives. When we are in a meditative state, the divine tries to communicate via messages and symbolism. In a deep meditative state, if we can request the guiding angels and divine souls to show us the path, they give us clues in different forms. It is the intensive inner path of meditation. Sometimes, we can also feel messages or ideas coming to us in different forms to support us.

INTRODUCTION

A Sankalpa may be a statement that does this for us. Literally, ‘San’ refers to reference to the very best truth ‘Kalpa’ means vow, or “the rule to be followed in particular other rules.”Sankalpa, then, may be a vow and commitment we make to support our highest truth. “By definition, a sankalpa should honor the deeper meaning of our life. Sankalpa is the key to Karma. The initiation of the day from Sankalpa will be perfect karma effects.  A sankalpa speaks to the larger arc of our lives, our dharma—our overriding purpose for being here.” The Sankalpa becomes a press release you’ll call upon to remind you of your true nature and guide your choices.

An integral a part of yoga as transformation, as a way of making conscious change, starts with self inquiry and setting an intention. Each moment is the beautiful initiation of the beautiful day and each day is the beautiful initiation of this beautiful life. In yoga, we are invited to look inside and to make a Sankalpa – the only translation is ‘conscious intention’ or even ‘heart’s desire’ – it’s deeper than a press release of purpose; it’s an affirmation of who we are.

HOW TO DISCOVER YOUR SANKALPA

Discovering your sankalpa is a process of listening to yourself. Your heartfelt desire is already present, waiting to be seen, heard, and felt. It’s not something you need to make up, and the mind doesn’t have to go wildly searching for it. What do you want to do in life?  That karma starts from today, right now, positively.

To research the heartfelt desire behind this type of intention, ask yourself what desire that behavior is currently trying to satisfy. Are you seeking good healing, peace of mind, freedom from pain, the sensation of being accepted, and the transformation of life? “See if you’ll find a deeper hunger, a longing that’s asking to be nourished. The sankalpa determines your way of life and conveys you to your goal.

USE MEDITATION TO LOOK INTO YOURSELF

Concentration and Meditation are the ways of practicing an individual self to train to the conscious mind state. It involves the way of position of body factor where one has to keep the state of the perfect set of mind and body in a one-way direction. The term meditation refers to the high broad sense of variety of practicing different techniques to conscious state of mind, body relaxation, build internal energy or life force exploration, and so on, and finally that brings you into silence or state of devoid.

When we practice self-inquiry (atma vichara), we give ourselves time to urge the basis of a story or limiting belief that we feature around – if we take time, we’d start to ascertain the origin of the story or even who we inherited that value or belief system from in our family.

LET’S CREATE A SANKALPA FOR A CHANGE

We must choose our own sankalpa very carefully. The wording should be very precise and clear, otherwise it will not penetrate the subconscious mind. The following are few short, positive, and clear statements which can be used for change.

Just for today, I will

Be Peaceful, happy, and honest.

Awaken my spiritual potential.

Be Kind; do love and respect to all.

Live by the attitude of gratitude.

Achieve total health.

Be more aware and efficient.

Be successful in all that I undertake.

CONCLUSION

We should our sankalpa according to our needs and inclinations. We should not be hurry and worry. Time I required depending on the nature of the resolve and the degree to which it is planted in the mind and heart. The result depends on our sincerity and deep felt need to attain the goal of our sankalpa. Sankalpa is the component in Prayer and Meditation as a major tool of Yoga.