NATIONAL YOGA DAY

INITIATION

National Yoga Day is celebrated every year on the day of Maghe Sankranti (Magh-1), following a Cabinet decision on 28 Shrawan, 2072 (13 August 2015). The National Day of Yoga has been marked by organizing a rally and finally, a big gathering at the National Academy of different venues decided by the Cabinet of Nepal. The credit for the initiation of the National Day of Yoga and also the program every Year goes to Former Minister of Education, Science and Education Giriraj Mani Pokhrel. Every Year Magha 1^st, we celebrate National Yoga Day with different programs of meeting and practice as well.  Discourses and discussions on Yoga would be organized to observe the Day.

Introduction

Yoga is an ancient science obtained through the physical, mental, and spiritual practices developed by Lord Shiva and promoted by different sages and seers. Later, the practice was followed by other religious gurus and leaders. People have been practicing Yoga formally, informally, and non-formally for thousands of years.  It originated in Himvat Kshetra (Himalayan Areas) around the country of the Himalayas, Nepal.

According to Sanskrit literature, the literal meaning of Yog or Yoga is ‘to join’ or ‘unite’, which symbolizes the union of body, energy, mind, and consciousness. Last year’s yoga day was celebrated with the theme ‘National Unity: Relevance of Yoga. ’

Development

Yoga is gaining popularity all over the world and is promoted everywhere and also every nook & corner of the Country through public efforts. Tribhuvan University, the first University in Nepal has already started the Academic course of Post Graduate Diploma in Yoga Science in 2019 and recently passed the Master Degree Course in 2020 as well. The government is preparing to include Yoga in school education and has already developed its curriculum in classes 9, 10, 11, and 12.

Every Year, the MoEST has been corresponding with all the 753 local levels and the 77 District Coordination Committees through the Ministry of Federal Affairs and General Administration to celebrate the Day with special programs. Yoga Day has been observed in the country to raise awareness of the aesthetic discipline of Yoga and to encourage people to practice it regularly in their daily lives.

Role of Institutions & Yogins

Nepalese Yoga Guru Yogi Hari Prasad Pokharel asserted that Nepal could be developed as the spot for yoga, and all initiators added that Nepal should be the “YOGA GURU” of the world.  We further pointed out that Yoga was developed between the Himawat Khanda and Manas Khanda of Nepal, and thousands of foreigners were coming to train Nepalese to learn yoga.

Yogacharya Subodh Simkhada introduced Yoga and spiritualism first time in Nepal for foreigners since 1997. Yoga Himalayan Yoga Academy is now institutionally providing international levels of Yoga Training with a motive to fuse our Eastern wisdom and modern lifestyle continuously since 2007.  According to him, around 20 Yoga Schools in Nepal have been imparting lessons on yoga to foreigners and more than 500 Yoga centers are working in public levels. We can’t forget these personalities like Late Kashinath Upadhyaya, Yogacharya Surya Bahadur Karki, Yogi Hari Prasad Pokharel, Swami Osho Pathik, Yogacharya Kshitij Barakoti, Yogi Laxmi Kanta Pandey in Yogic History of Nepal.

We informed to News Agency (RSS) that plans were afoot to extend the program to other Gurukuls and schools in the country. Similarly, the Nepalese Association of Master’s in Yogic Science (NAMYS), The Paatanjal Yoga, the Patanjali Yog Peeth, Brahmakumari Rajyog Service Center, Art of Living, Tapoban, Oshodhara, Shri Arvinda Ashram, Shanti Ashram, Yoga & Naturopathy Hospitals, and other Yoga International Yoga schools including Himalayan Yoga Academy www.himalayanyoganepal.com  have been offering classes on yoga in all districts in the country and out of country as well.

Pashupati Area Development Trust (PADT) was also preparing to develop the Pashupati area as a conducive place for yoga. Mahatma Sushil has started imparting Pashupat Yoga at the Pancha Debal in front of the northern main gate of the Pashupatinath Temple every morning. The training on yoga which has been conducted in aid of the Trust would be expanded across the country, according to the PADT.

Coming Yoga Day

This year Magha 1^st, 2077 (14-01-2021), we have decided to celebrate National Yoga Day with different programs both virtual and offline. Nepal government has made the programme schedules in the morning in Baluwataar, in the Residence of the Prime Minister and evening from 4:30 to 6:30 Dhyan Yoga Arogya Sadhana Nepal has organized the virtual Seminar.  On the occasion of National Yoga Day, Former prime Ministers, Ministers, other Yoga Gurus, and Our Yoga Guru Yogachara Subodh Simkhada will present the need for Yoga, the importance of YOGA DAY, and also the appropriateness of Dhyan Yoga Arogya Sadhana Nepal.

नेपाल सरकारले यस वर्षको नारा निर्धारण गरेको छ। “गरौ योग डटेर, कोभिड जान्छ हटेर “

The Government of Nepal has set this year’s slogan. “Let’s do yoga, Covid goes away”.

Conclusion

Yoga is only one option to fight any ailments, or any microbes by boosting the immune system. It enlightens people on how to live to be healthy, happy, and also more conscious. So we kept our Yoga Academy open during the whole Lockdown Period. Many people are benefiting from this class and through our posts on social media and online articles directly and indirectly. We would like to request all of you, to please keep it up. All the best.

HAPPY NATIONAL DAY OF YOGA TO ALL BELOVED SOULS

DEFINITION OF SHIVA SAMHITA

The “Shiva Samhita” is an ancient Sanskrit text about yoga and the aspect of Spiritualism. The name translates to English as “Shiva’s Compendium.”

The author of this text is unknown and the date of its writing is disputed. The most recent examinations have concluded that it was probably written before 1500 C.E. in the Himavat Kshetra (Himalayan Belt) and Mahabharata Hills.

Shiva Samhita in Sanskrit, शिव संहिता was composed more than five centuries ago and is considered a fundamental text of Hatha Yoga. Recording beautiful spiritual teachings found nowhere. Featuring photographs of the asanas and mudras described by the text, the Shiva Samhita is a strongly recommended, core addition to personal, academic, and community library Hinduism Studies, Yoga Studies, and World Religion Studies reference collections and supplemental reading lists.

SHIVA SAMHITA AND ITS MESSAGE

The Shiva Samhita is an ancient sacred text based on Raj Yoga, as seen by the Aadi Yogi or Aadi Natha Shiva. The Samhita serves as the applied yogic text of ultimate truth, guiding the ethical path to unite with the supreme power, not only through realization but also by experiencing the Paramatma (supreme soul) in the state of Samadhi or Yoga. The message was verbally conveyed to the Sages and seers who listened during their state of meditation.

Vedas, and Upanishadas are sources of whole knowledge in all disciplines and discoveries but it gives two central ideas as precious messages to all human beings that are “Satyam vada” and “Dharma chara”. These valuable sentences sort of the ultimate truth of Jnana Yoga, Bhakti Yoga, Kriya yoga, and Raja Yoga as well. Sanatana rite begins from these versions. Satyam Vada expresses to speak truth, to listen the truth and to act the truth. The truth is pervasive, ultimate, universal, non-dual, and classical.

Dharma chara expresses the act of ultimate truth to initiate human ethics and humor (Dharma) and Dharma aims the unification and the realization of the ultimate reality through the act of means and practice. The truth inspires us to achieve the ultimate knowledge from speech, listening, and inner campaign. Truth is the expression but not achievement. We need the act or karma to achieve this. The act for the achievement of ultimate truth is Dharma which is yoga. You will be enriched by this novel here at Himalayan Yoga Academy, Nepal.  

SAMHITA AND YOGA

The “Shiva Samhita” is written from the point of view of the Hindu god, Shiva, writing to his consort, Parvati. It is one of the oldest surviving texts based on Hatha yoga and Raja Yoga. It is regarded as being the most complete set of writings on Yogic novels.

The text mentions eighty-four asanas, but only four are described in detail. It also covers five types of prana, meditation, Tantra, mudras, and yogic philosophy. The Shiva Samhita is beautifully written as a conversation between Shiva and Parvati, with Shiva symbolizing the creative and destructive power of the divine masculine, while Parvati represents the gentle, feminine creative power of the universe. The text delves into many esoteric details of Yoga practice, discussing eighty-four asanas, four of which are described in detail, along with the benefits of mantra repetition, Yogic philosophy, five types of prana, tantric practices, and the art of meditation.

ASPECTS OF THE PRACTICE OF YOGA IN SAMHITA

The chapters of the Shiva Samhita cover various aspects of the practice of Yoga. The word “Yoga” means the union of a human soul with the divine. Some of the aspects that are covered in the chapters of the Shiva Samhita are several methods of liberation, eighty-four different asanas , the structure of our 72,864 nadis, types of prana and the awakening of the Kundalini Shakti energy. Additionally, the Shiva Samhita outlines the importance of having a true Guru who can awaken the Kundalini energy safely, as well as describing the subtle body and the movement of prana.

There is an explanation in the Shiva Samhita of hand mudras or sacred gestures, eleven of which may substantially support a Yoga student in reaching liberation. In the text, Shiva also clarifies obstacles that a seeker may encounter on the spiritual path and outlines techniques for working with both those obstacles and our shadow aspects. In addition, the Yoga of sacred sound or Nada Yoga is discussed along with the practice of mantra repetition as Mantra Yoga.

CONCLUSION

The Shiva Samhita is one of three major surviving classical treatises on hatha yoga, the other two being Gheranda Samhita and Hatha Yoga Pradipika. It is considered the most comprehensive treatise on hatha yoga, one that recommends that all householders practice and benefit from yoga. It tends to Raja Yoga in depth. Even though the text discusses many esoteric aspects of practicing Yoga, Shiva himself emphasizes that even an ordinary individual, or family, living in the middle of the maelstrom of the world can benefit from a regular practice of different means of Yoga. Himalayan Yoga Academy is becoming an international commune as a yoga Family with a motive to build human hearts. Here Swami Yog Subodh will surely take the meaning of Shiva Samhita knowledge to your hearts.

Uttaanau charanau Kritvaa samsthaapyo-pari Jaanunoh;
Aasano-pari sansthaapya chottaanam karayugmakam !!2.44!!

Poorakair-vaayumaa-krishya naasaagramava-lokayet;
Yogaasanam bhavedeta-dyoginaam Yogasaadhane !!2.45!!

Place both feet on the opposite knees and keep both hands on the knees in chin mudra. With inhalation suck the air inside and hold the breath while gazing at the nose tip. Yogis must practice it daily. It is called yogasana.

Introduction

The word “asana” literally means a posture. Out of the countless asanas the body can assume, 84 have been identified as Yogasanas, through which one can transform the body and mind to achieve ultimate well-being. Yogasanas are not exercises; instead, they are subtle processes that direct one’s energy in a particular way. There are many differences between Yogasana and exercise.

An asana is a body posture, originally and still a general term for a sitting meditation pose. Later extended in hatha yoga and modern yoga as exercise, to any type of pose or position, adding reclining, standing, inverted, twisting, and balancing poses.

In Yoga, Aasana is called Yogasana, one of the units of Ashtanga or Hatha Yoga. But Gheranda Samhita, one of the 32 Aasanas, last one is named Yogasana which seems like Ardha-padmasana.

Technique

Yogasana, which has been described herein as Gheranda Samhita, is an easy form of Padmasana or Ardha Padmasana in which the feet are not the thighs but not right on top of the thighs close to the body. In this position, the hands are placed on the knees. Nasikagra drishti is then practiced. It is an easy Aasana that can be practiced by anyone, anywhere, for steadiness, japa, concentration, meditation, and also for a natural sitting position.

Benefits Include:

1. Greater Clarity and Calmness of Mind
2. Better Bodily Alignment and Balance
3. Increased Sense of Awareness
4. Improved Focus
5. Provide Physical benefits, such as relaxation, increased flexibility or strength
6. Break Compulsive and Addictive Patterns
7. Yogasana is valued more for their mental, emotional or spiritual benefits, such as enhanced focus, mental clarity or connection to the higher Self. Deepening of Other Spiritual Practices
8. Better Cellular Regeneration (Slows Ageing of the Body)

How Does Yogasnasa Help?

Yogasana can be a tool to raise our consciousness to increase awareness of how we live. Not just through training our minds but directing our energies properly and following a system that is in line with the human system. However, this will only work if it is taught and practiced properly. As this is a subtle process, even the smallest of details make a big difference.

Conclusion:

Yogasana is a way of aligning the inner system and adjusting it to the celestial geometry, thereby becoming in sync with existence and naturally achieving a chemistry of healthfulness, joyfulness, blissfulness, and above all, balance. It should be steady and comfortable.

Verse :

Adhyaasya shete hridayam nidhaaya, bhoomau cha paadau prasaaryamaanau;
Shrashcha dhritvaa karadandayugme, dehaagnikaaram makaraasanam tat. !!2.40!!

Lie with the chest on the ground and the legs spread out and hold the head in the arms. This asana, which activates the fire of the body, is called Makaraasana.

Introduction of Makaraasana

Makaraasana (मकरासन, “Makara posture”) is a Sanskrit word referring to a type of posture (Aasana) used in Yoga. The name comes from the Sanskrit मकर makara meaning “crocodile” and आसन  Aasana meaning “posture” or “seat”. Makaraasana is described in the 17th-century Gheraṇḍa Saṁhitā (Chapter 2, Verse 40). Makaraasana (मकरासन) is one of the thirty-two Aasanas (postures) taught in the second chapter of the Gheraṇḍasaṃhitaa: “Lie prone, the chest touching the ground and the two legs stretched out. Hold the head with the two arms. This is Makaraasana that increases the heat of the body”.

Makaraasana is one of the selected 32 postures amongst 8,400,000 total mentioned by Shiva, according to Gheraṇḍasaṃhitaa 2.1-2, “In all, there are as many Aasanas as species of animals. Eighty-four lacs of them are mentioned by Shiva. Out of them, 84 are regarded as important and among these 84, again 32 are good (enough) in this world of mortal beings”.

To perform this asana, the yogi lies face down with the hands folded under the head. Place your palms under the chin, on the shoulders, or flat on the ground. The legs stretch out as far as possible, with the toes pointing forward. The whole body should stay relaxed.

There are many variations of Makaraasana and steps in order to perform Makaraasana that has been pinpointed below:

Variation 1

• Lie flat on the ground on the stomach.
• Raise the head and both the shoulders.
• Fold the arms in the front, place the right arm above the left arm, keeping the elbows pointing.
• Keep the left palm down on the ground and the right palm on the left arm, the fingers touching the inside of the elbow.
• Put the head down on the center point, where the right wrist is above the left wrist
• Closes both the eyes and relax the whole mind and body
• After a few moments, come back to the material world and become aware of the reality. Slowly release the posture.

Variation 2

• Lie flat on the ground on the stomach, big toes and heels touching each other
• Raise the head and both the shoulders. Place both the elbows on the ground keeping them shoulder width apart. Hold the chin in the palms to support the face.
• For being in coordination with the spine, keep both the elbows close
• In case, one experiences much pressure and stress on the neck, the elbows may be separated slightly.
• Close both the eyes and relax the whole mind and body. Feel both inhalation and exhalation deeply and get completely within yourself.
• After a few moments, come back to the material world and become aware of the reality. Slowly release the posture.

Anatomical Focus

The main anatomical focus of this pose is upon the spines, legs, forearms, forehead, and belly. It puts pressure on the belly as the person practicing this pose needs to lie down on his stomach.

Therapeutic Application

Makaraasana tends to possess therapeutic applications such as making use of the pose in order to get rid of fatigue, constipation, indigestion as well as low back pain. It also tends to control blood pressure as well as hypertension. It is very common asanas to recover different ailments and align the body.

Benefits of Makaraasana (Crocodile Pose)

Following are the health benefits of Makarasana which one may experience gradually with regular practice:

1. Balances the functioning of abdominal organs.
2. Improves the blood circulation in the body.
3. Helpful in getting rid of stress, anxiety, depression, tension and fatigue.
4. Quite helpful for people suffering from in cervical spondylitis, slipped disc, sciatica or other back ailments.
5. Beneficial in all spine related problems.
6. Highly beneficial for people suffering from asthma or other lung disorders as this asana elevates the breathing and helps in respiring easily. Very useful in Asthama, knee pain, and other lungs related problems.
7. Stay healthy stay strong and get the best out of life.
8. Stretches the muscles of the legs and hips.
9. This pose is best for relaxing after doing other Asana.

Conclusion

Makaraasana is a very useful and effective Aasana that is for all levels of practitioners. After and before traveling, walking, working, and also driving a long time. It prepares and gives instant relief and is affordable for all which is also the bed exercise. It is the best pose for low back pain and cervical spondylitis as well. If you wanna learn new poses, then feel free to contact Swami Yog Subodh.

Verse :

“Mandukaasana-madhyastham koorparaabhyaam dhritam shirah;
 Etad-bhekavaduttaana-metaduttaana-mandukam. !!2.35!!

Adopting Mandukasana, the head is placed firmly on the elbows and the chest, abdomen and waist are lifted up like a frog. This is uttana mandukaasana. The practice of Uttana mandukaasana begins like Supta vajraasana.

Description of Uttana Mandukaasana

“Manduka” in Sanskrit means frog. The body in Uttana-Mandukaasana resembles an erect frog that’s why it is called ‘uttana mandukaasana’.

This asana is a variant of the Mandukaasana, and involves more stretching than the Mandukaasana. The Uttana Mandukaasana is commonly referred to as the extended frog poses, and has several health benefits to offer to practitioners.

Uttana Mandukaasana Technique:

• Sthithi (Starting position): Sit on the floor in Vajrasana. Place hands on the sides.
• Spread the knee.
• Take the hands over the shoulder and join the hands behind the head.
• Slide the other hand behind the back and try to couple it with the hand over the shoulder
• Maintain shallow breathing if unable to sustain a “breathing out” situation. Hold 3 to 10 counts.
• The drishti for this asana is Urdhva drishti (gazing into space or ceiling) or Brumadhya drishti (gazing between the eyebrows)
• Slowly, release the pressure on the back and bring the hands to the sides.
• Bring the knees together to Vajrasana position.
• Breathe deeply. Repeat 3 to 6 times.

Uttana Mandukaasana benefits:

1.  Improves abdominal strength
2. The asana will benefit activation of the Svadishthana chakra and Manipura Chakra as well.
3. The reverse arch results in strengthening of the entire spine – the lumbar, thoracic and cervical regions, lengthen the spine
4. Tone the arms, strengthens the leg muscles
5. Promotes lung capacity,
6. This asana also strengthens the sympathetic and parasympathetic nervous system.
7. This asana is effective is helping resolve menstruation problems,  Improves reproductive health
8. It should one practice Ujjyayi pranayama, there is enormous strengthening of the lower respiratory tract.

Therapeutic uses

1. Uttana Mandukaasana cures asthma and other lung diseases.
2. This posture is also useful for getting rid of menstrual cramps or pain.
3. It has relieving effects on mental disorders, including stress and anxiety. People with cervical spondylitis need to practice this pose for relieving effects.
4. In addition, it also heals back pain in the cervical, lumbar or thoracic areas.
5. It also relieves neck and shoulder pain.
6. Stretching the abdomen improves the functioning of the digestive organs and cures constipation or other digestive disorders.
7. Uttana Mandukaasana also stretches the pancreas and regulates insulin secretion, which is beneficial in treating diabetes.

Uttana Mandukaasana contraindications:

1. People with arthritis, hernia and back problems must perform this asana only under supervision of a physician.
2. Do not perform this asana during menstruation or pregnancy.

How to reach the stretch

• Sit in Vajrasana and keep your knees wide. Let the great toes touch each other and keep the body straight.
• Then, cross both arms behind the head and place the hands on the upper part of the opposite shoulder blades.
• The chin should touch the chest wall like the Jalandhara bandha.
• The bandhas of Jalandhara, Uddiyana and Moola are also performed in this asana.

How to release the stretch

• To release, come back to the starting position and then relax.

Benefits of Uttana Mandukaasan

1. It improves the lungpower, circulation in the walls of the chest and abdomen, and tone of the abdominal and shoulder muscles
2. It also improves sciatica in some people
3. Lungs become strong
4. Improves digestive system
5. Fats levels decrease near waist level
6. Relieve stress

Rule for beginners

1. Don’t exert yourself.
2. Don’t force or overstretch. 
3. Toes should touch each other behind our body. 
4. Don’t try to hold your breath if you are not common with it.

CAUTION

1. People with spinal cord deformities, disabilities of hip joints and severe backache don’t do this exercise.
2. If you have suffered any spinal injuries or have done any back surgery then it should be avoided
3. Person affected by Ulcer should avoid it
4. Any person having knee problem should avoid it
5. People suffering from high blood pressure or migraine should avoid it
6. A person suffering from cardiac problems should avoid it
7. If any abdominal surgery is done then one should avoid it.

Conclusion

Uttana mandukaasana is a body-relaxing yoga pose that leaves behind physical, mental, and emotional balance and provides well-healing effects on pain as well. It gives the complete fitting, and trimming to the whole body. It activates and stimulates the glands, nodes, and entire body organs.

Where to Learn It :

If you wanna learn this asana under proper guidance and become a teacher as well, then join our yoga teacher training in Nepal, taught and guided by Swami Yoga Subodh.

“Prishthadeshe paadatalaavangushthau dvau cha samsprishet;
Jaanuyugmam purushkritya Saadhyenmandookaasanam !!2.34!!

Bring both feet to the back, join the big toes and keep both knees in front. Thus is performed Mandukaasana.

Mandukaasana (Sanskrit: मन्दुकासन​; IAST: Mandukaasana), or Frog posture is a group of seated asanas in Hatha yoga and modern yoga as exercise, all of which put the body in a shape like that of a frog. Another frog-like pose is Bhekhasana.

In Sanskrit the word “Manduk” means frog. In this pose, your body posture resembles a frog, so that’s why this Asana is called Mandukaasana. Mandukaasana is a simple Asana that anyone, regardless of age, can practice. In Yoga, people use many variations of Mandukaasana.

According to the Gheraṇḍasaṃhitaa, Maṇḍukaasana is one of the 32 selected postures among the 8,400,000 total postures mentioned by Shiva. The Mandukaasana in the Gheranda Samhita is also called Manduki Mudra. Shiva mentions 8.4 million asanas, as many as there are species of animals. He considers 84 of these asanas important and recommends 32 poses for regular practice to gain merits in the world of mortal beings.

The 17th-century Gheraṇḍa saṃhitaa, which mentions Maṇḍuka-Aasana, is one of the three classic texts of Haṭha-yoga, a major branch of Yoga. It shares similarities with the Yoga system taught by Patañjali but claims its mythical founder as Matsyendranaatha. This Gheraṇḍa Saṃhitaa is an encyclopedic Sanskrit treatise that describes thirty-two such Aasanas. In English, Mandukaasana is also referred to as the frog pose.

Traditionally, Mandukaasana is believed to open the Mooladhaara (Root) and Svadisthana (sacral) chakra. These chakras are the center of stability, survival, foundations, stilling, then, creativity, pleasure and enjoyment. Activating it promotes focus, productivity, and inner acceptance.

Methods of Mandukaasana (In Gheranda Samhita) or, Manduki Mudra

• Sit comfortably on your yoga mat.
• Take a few deep and slow breaths to relax your body.
• Sit in Vajrasana or the Bhadrasana or Viraasana
• Ensure you separate the two legs and sit.
• Take the feet apart as much as possible.
• Your perineum should touch the yoga mat.
• You can use a cushion or blanket under the buttocks to support.
• Keep your body straight while doing this Mandukaasana or  Manduki Mudra.
• Keep the eyes closed and the whole body should be relaxed.
• Ensure you keep your mouth closed throughout the practice.
• Rotate the tongue and touch the soft palate.

You can be in this mudra for about 3-5 minutes depending on your physical fitness and body flexibility.
You might get the nectar flowing from the brain to the mouth.

Reaping the benefits from this Mandukaasana or Manduki Mudra will take a lot of effort and time.
It comes with regular practice of meditation.

Steps of Mandukasana (Frog Pose) – as common Aasana

• Comfortably sit in Vajrasana (thunderbolt poses)
• Close the fists of both hands.
• While clenching the fists press your thumb inside with the fingers.
• While pressing the navel with your both fists exhale and bend forward.
• Hold the breath when you are in the position of bend forward and keep looking straight.
• Your chest will touch your thigh; Look straight and keep your eyes open
• Stay in this position for some time (hold the position as much as you can), Hold your breath if you can. Initially it will be difficult but you practice every day you will be able to do it for longer period. Or you can breathe slowly if you cannot hold your breath. inhale, and come back to starting position (Vajrasana).
• Now come back to original position in Vajrasan while simultaneously doing deep inhaling.
• Repeat this for three to five times as need and time.

Physical and mental Benefits of frog pose (Mandukaasana)

Mandukaasana gives you relief from diabetes, digestive disorders, and constipation. This pose improves the flexibility and mobility of the knee and ankle joints. It helps tone the muscles of the shoulder and abdomen. Regular practice of this pose increases your lung capacity.

1) Helps in treatment of constipation and digestion

2) Strengthen the Back, Hips, Knees, and Ankles

3) It is known for benefiting people suffering from diabetic as when we bend the pancreas gets pressed which is known for insulin secretion

4) Increases flexibility of thigh, hips and legs and also Reduces extra fat from thighs and hips.

5) Decrease the fats which are stored in lower part of body

6) Makes you back strong and stretch our spine

7) Removes gases which are in stomach

8) Makes our shoulder flexible

9) Helps in strengthening the forearm.

Health Benefits of Mandukaasana

1. Prevent Diabetes

2. Improve Digestive System and Cure the problems related to the stomach.

3. Relieve Stress, mild depression and Anxiety

4. Heals the joints, ankles and knee pain

5. Improve Heart Health and Circulation; It is beneficial in all types of cardiovascular diseases.

6. Reduce Fat from Belly, Hips, and Abdomen

7. Enhance Kidney and Liver Functioning

8. Soothes menstrual cramps

9. This would help stimulate the pineal gland in the brain which is responsible for involuntary actions.

Others- The asana makes you feel relaxed, calm the mind, therapeutic for asthmatics, awakens the Kundalini, and also improves sexual health by stimulating the sexual organs and enhances sexual performance as well.

Janghorubhyaam Dharaam Peedya sthirakaayo dvijaanunaa;
Jaanoopari Karadvandvam Garudaasana-mushyate !! G.S. 2.37!!

Press the ground with both the thighs and knees, keep the body steady, and sit with both hands on the knees. This is called Garudasana. The practice of Garudasana, as explained by Sage Gheranda is a meditation posture, requiring great suppleness of the Knees. It is different from the way the asana is commonly practiced today, although the benefits for both versions are similar.

Garudasana is a standing pose in which the yogi twists one arm with the other and one leg with the other. The term comes from the Sanskrit words garuda (“eagle”) and asana (“pose”). Garudasana is an asymmetric position in which one leg, say the right, is crossed over the left, while the arm on the opposite side, say the left, is crossed over the right, and the palms are pressed together. Like all poses on one leg, it demands and may help to build balance and concentration.

Meaning of Garudasana

In Garudasana, Garuda represents a mythical bird having head, wings, talons, and beak of an eagle and the body of a man. Eagle’s beak resembles Garudasana pose, indeed, the way hands and legs are folded or wrapped in eagle pose, resembles a Garuda who has wrapped their wings to cover something within it. While wrapped hands in this pose show “beak of eagle”, firm wrapped feet is a representation of an unshakable foundation. Therefore it’s called Eagle Pose.

Begin in mountain pose, then cross the left thigh over the right thigh and hook the left foot behind the right calf, knees bent. The right elbow is then placed into the crook of the left elbow as the palms of both hands come together. Repeat on the other side. Garudasana is also referred to as the eagle pose in English.

Garudasana (Eagle Pose) Steps

1. Slightly bend your knees, lift your left leg, balancing the body on the right leg. Place the left thigh over the right thigh.
2. Wrap the shin of your left leg around the calf of the right leg. Hook the top of the left foot in the lower right calf. Balance the body on the right leg.
3. Raise the arms in front and parallel to the floor, palms facing upward direction. Next, cross your arms placing the right arm above the left arm.
4. Bend the elbows, making the forearms perpendicular to the floor. Wrap the left forearm around and under the right forearm. Rest your left hand’s fingers firmly on your right palm. Keep the spine erect.
5. Focus your gaze on a fixed point at a distance of 4-5 feet away. This is the final position. Hold the pose for 15 to 20 seconds taking deep breaths.
6. To return, gently release the arms first and then the legs to come back to the starting position
7. Take 3 deep and long breaths. Practice on the other side by interchanging the position of legs and arms.
8. Practice 2-3 times with each side.

Benefits of Garudasana (Eagle Pose)

1. Strengthens ankles and increases flexibility in shoulder joints
2. It enhances the sense of balance of the body
3. It can loosen the joints of the legs
4. Strengthens the muscles of the legs
5. It alleviates sciatica and rheumatism in the leg joints
6. Improves concentration for meditative practices
7. Develops a sense of balance and coordination
8. Helpful in getting rid of urinary problems
9. Beneficial for the male reproductive organs
10. Prevents cramps in the calf muscles
11. Beneficial in sciatica and rheumatism in leg joints
12. Regulates the functioning of the kidney and cures prostate problems
13. Stretches calves, shoulders, upper back, hips and thighs

Anatomy

Garudasana benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus; Arms and Shoulders; Upper Back; Feet and Ankles; Hamstrings; Hips; Knees

Garudasana Yoga sequences

Garudasana is commonly found in the following types of yoga sequences: Iyengar yoga sequences, Kids yoga sequences, Prenatal yoga sequences, Postnatal yoga sequences, Teens Yoga sequences, Hip opening yoga sequences.

Precautions & Contraindications

1. Avoid eagle pose if you have recently a knee injury or surgery, in case of pregnancy – consult your doctor.
2. Condition of wrist, elbow, and shoulder should also refrain.
3. Avoid doing in vertigo, arthritis, and; might go mild under the guidance of a qualified instructor in the case of frozen shoulder.
4. Don’t forcefully try to hook your legs and hands in this pose. Surround yourself with bolster and folded blankets if in case you fall down.

Beginner’s Tip

One of the most common problems or difficulties the beginners face while doing this pose is wrapping the arms around until the palms touch. To overcome this, stretch your arms straight forward, parallel to the floor, while holding onto the ends of a strap. Another difficulty they face is to hook the raised leg foot behind the standing leg calf and then balance on the standing foot. To overcome this, cross the legs, and instead of hooking the raised foot and calf, press the big toe of the raised leg foot against the floor to help maintain your balance.

Variations

Originally, this pose is supposed to be performed with a straight spine so that it represents the mythical bird Garuda, however, some people make the spine round, which could either be a variation or a mistake. A challenging variation to this pose could be, once you are in the final position exhale and lean your torso into a forward bend, pressing the forearms against the top leg thigh. Hold for a few breaths, then come up with an inhalation and repeat it on the other side.

Preparatory Pose

Chair Pose (Utkatasana)
Downward-facing Dog Pose (Adho Mukha Svanasana)
Tree Pose (Vrikshasana)

Vaamoru-moola-deshe cha Yaamyam Paadam Nidhaaya Vai;
Tishthettu Vrikshavad-bhoomau Vrikshaasana-midam Viduh. !!G.S.2.36!!

Place the right foot at the root of the left thigh and stand straight on the ground like a tree. This is called Vrikshasana. But it is not commonly named by Vatayanasana (Flying Horse Pose) or Dhrubasana (Sage/star Dhruba Aasana). It is the balancing Aasana. It balances both body and mind.

Vrikshasana Meaning

Vrikshasana is taken from the Sanskrit word Vriksha (वृक्षासन).  It comprises two words: Vriksha means tree and asana indicating a Yogic posture. If somebody pronounced Vrikshasana, it should be as vrik-shah-sana. While performing, it gives the true spirit of the tree, thus named as tree pose. “Stand erect on the left leg, bend the right leg, and place the right foot on the root of the right thigh. Maintain the pose like a tree on the ground. This is called Vriksha-asana” Gheranda-samhita II.36.

This asana requires the practitioner to stand on one leg with the other leg bent so the foot rests on the inside of the thigh. The hands are extended overhead with palms touching.

How to perform Tree pose

Here, the step by step practicing techniques is being mentioned, especially for the beginners so that they become master of the pose.

1. Stand erect. Keep the feet together.
2. Fold the right leg and placed it at the top of the left thighs with the toes of the right leg should point downwards.
3. The right leg should perpendicular to the left leg.
4. Extend your arms above your head.
5. Inhale and try to make Namaskar mudra with your palms.
6. Balance the pose as long as you can because balancing is of utmost importance in the Tree pose.
7. Try to make your spine straight and feel the stretching from toes to fingers.
8. With a deep exhale bring your arms and leg down.
9. Repeat the same with the left leg. It completes one round.
10. Do three-five rounds.

How to do the Tree Pose (Vrikshasana) in Gheranda Samhita

1. Stand tall and straight with arms by the side of your body
2. Bend your right knee and place the right foot high up on your left thigh in the half lotus position.
3. Make sure that your left leg is straight. Stand steadily like a tree and find your balance.
4. Place the palms of the hands together in front of the chest in pranam mudra or, ‘Namaskaara’ mudra (hands-folded position) like as Dhrubasana.
5. Once you are well balanced, take a deep breath in, gracefully raise your arms over your head from the side, and bring your palms together in ‘Namaskaara’ mudra (hands-folded position).
6. Look straight ahead in front of you at a distant object. A steady gaze helps maintain a steady balance.
7. Ensure that your spine is straight and the entire body should be taut, like a stretched elastic band.
8. Keep taking in long, deep breaths.
9. With each exhalation, relax the body more and more. Just be with the body and the breath with a gentle smile on your face.
10. With slow exhalation, gently bring down your hands from the sides and gently release the right leg.
11. Repeat this pose with the left leg off the ground on the right thigh.

Anatomy

Vrikshasana benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus: Hamstrings, Hips, Knees, Quadriceps, vertebral column, and spine cord.

Vrikshasana yoga sequences

1. Stretching exercise series
2. Balancing Exercises series
3. Kids yoga sequences
4. Prenatal and Postnatal yoga sequences
5. Teens Yoga sequences
6. Hip-opening yoga sequences

Benefits of the Vrikshasana / Tree Pose

1. It stretches the entire body from toes to fingers, thus invigorates you.
2. Gives tranquility to your mind, thus good for those who are facing the problem of depression and anxiety. It calms and relaxes the central nervous system.
3. It increases your stamina, concentration, and immunity; develops esteem and self-confidence.
4. This pose leaves you in a state of rejuvenation.
5. It stretches the legs, back, arms and his posture has been found to relieve some cases of sciatica.
6. Brings balance and equilibrium to your mind; makes you more focused and concentrated.
7. It makes the legs strong, improves balance, and opens the hips.
8. But one should practice it under the supervision of a yoga expert.
9. It enhances the flexibility of legs, back; chest muscles; strengthens the ligaments and tendon of the feet.
10. It makes your ankle stronger and improves balance and stability in the legs.
11. Strengthens and tones the entire standing leg, up to the buttocks; Assists the body in establishing pelvic stability; Strengthen the bones of the hips and legs due to the weight-bearing nature of the pose
12. It strengthens thighs and calves; It gives suitable stretching to the groins.
13. People suffering from flat feet should practice it.
14. It helps to cure rheumatic pain and also treats numbness.
15. Helps relieve premenstrual symptoms like leg cramps and abdominal cramps.

Contraindications of the Tree Pose (Vrikshasana)

Avoid doing this posture if you are suffering from migraine, insomnia, or low or high blood pressure. (Those with high blood pressure may do this pose but without raising their hands overhead, as this may further raise their blood pressure).

It should not be practiced in case of High blood pressure, Low blood pressure, Migraine, Insomnia, Acute knee problems, Hip injury

Vrikshasana Variations

Below are some common variations of the yoga pose Vrikshasana with the base pose as Tree Pose (Vrikshasana).

• Beginner Tree Pose
• Half Lotus Tree Pose
• Palm Tree Pose Variation Elbows
• Double Tree Pose

Kookkutaasana-bandhastham karaabhyaam dhritakandharam;
Peetham koormavaduttaana-metaduttaana-koormakam !!2.33!!

Practicing kookkutasana, and then holding the shouders in both hands in kookkutasana and straightening the body like a tortoise is called Uttana Koormasana.

Introduction

Uttana Koormasana is an Asana. It is translated as Inverted Tortoise Pose from Sanskrit. The name of this pose comes from ‘uttana’ meaning intense stretch, ‘kurma’ meaning tortoise, and ‘asana’ meaning posture or seat.

In Sanskrit, ‘uttana’ means ‘supine’ and ‘koorma’ means ‘tortoise’. The posture is in imitation of a tortoise in the supine position, hence the name Uttana Koormasana or Upside-Down Tortoise Pose. It is a further development of Kukkutasana (Cockerel Pose).  We teach typical Aasana mentioned in  Hatha Yoga Texts here at Himalayan Yoga Academy .

Process

From a foot-look, just as in Padmasana (Lotus Pose) by placing, place the right foot on the left thigh and the left foot on the right thigh. Insert the hands between the thighs and the calves up to the elbows. Now hold the neck by the hands, making a finger lock, and lie on the back. Maintain the posture as long as possible and release the posture by opening the finger-lock and coming to the sitting position. We can simply do Uttana koormasana from Sukhasana for beginners.

Special requisites of Uttana Koormasana

1. A person with a recent or chronic injury to the hips, shoulders, neck, or back should not practice.
2. Also, if suffering from muscle pull and cramps should not practice this asana.
3. This is also a good exercise to control irregular menstruation or painful cramps on or during the menstruation period.
4. This is also a fat shedder which is evident as one bends down and massages the stomach holding in the organs with a locked inhale.

Variations

There are many variations of Uttana koormaasana performed in Sukhanasana, Padmasana, and Vajrasana as well. This asana can be practiced in a vertical position, balancing on the tail bone. This variation is also called Garbhasana.

Benefits

1. Massages all the internal organs and gives back massage
2. Improves digestion and absorption
3. Accelerates the circulation of fresh blood around the entire body
4. Removes stagnant blood from the muscles
5. Induces calmness and stillness
6. Manages the anger, nervous disorders
7. Keeps the vertebral column flexible

Contraindications

1. Avoid doing it if pregnant. The pressure that is caused in the lower abdomen will cause uneasiness, making breathing fast and hard.
2. Understand your body: If your muscles around the hamstrings and the spine are too tight and stiff, it is at best not to practice this.
3. If you are suffering from sciatica, make no attempts at this. The pressure to the hip and the extension of the lumbar region will exert more pressure on the nerve that will affect the whole leg.

Initial practice notes

Kurmasana is an advanced pose, and it takes a certain amount of time to get into it appropriately. Do it under the guidance of a yoga instructor to make it easier for you. This is one of the Asanas prescribed in Hatha Yoga Pradipika and Gheranda Samhita 2.33!

What a fun combination: Christmas and Yoga Retreat in Nepal. Christmas is one of the most important Christian and cultural holidays of the year, but what is the true meaning of Christmas? For Christians, the true meaning of Christmas is the celebration of the Savior, Jesus Christ.

When fall has given way to winter and snow covers the ground while lights twinkle from house to house, you know Christmas is coming. Decorated Christmas trees are everywhere you look. Presents crowd for space under the tree, and families come together for a turkey feast. Christmas is one of the most important Christian and cultural holidays of the year, but what is the true meaning of Christmas? Is it the gifts? Is it the annual economic boost?

YOGA RETREAT

Yoga is the science of silence that prevents illness, heals and cures diseases, and releases physical & mental tension. It promotes our health and life, rejuvenating the life. So it is good to use the Christmas Holidays for a system yoga retreat to boost the immune and refresh the mind through the different means of yogic healing and meditation. So, Himalayan Yoga Academy in Nepal always organizes a Christmas special Yoga camp with refreshment Packages in and out of Kathmandu.  

CHRISTMAS—ITS SPIRITUAL MEANING

Christmas is known to all men the world over historically as the memorable day of the birth of Jesus, the Saviour. Though indeed, Christmas is thus celebrated as the day of the advent of Christ into this world. Yet it also symbolizes a very deeply significant truth of the spiritual life. Jesus Christ lived and symbolized Divine Consciousness. He is the very personification of Divinity. He was born at a time when ignorance, superstition, greed, hatred, and hypocrisy prevailed upon the land. The rulers were arrogant and unrighteous. The people were avaricious, indolent, and heedless. Purity was forgotten. Morality was neglected. They were intent upon worshipping mammon than adoring God. There was no idealism.

Christmas is a time of spiritual reflection on the important foundations of the Christian faith. It’s also a celebration. It’s when Christians celebrate God’s love for the world through the birth of the Christ child: Jesus. The Bible tells of his birth hundreds of years before, fulfilling prophecies. Christmas Day, or Christmas, is an annual commemoration of the birth of Jesus Christ, celebrated generally on December 25 as a religious and cultural holiday by billions of people around the world.

WHEN IS CHRISTMAS DAY?

On this day, over two billion people (over a third of the world’s population) will celebrate the birth of Christ.

Christmas Day celebrates the Nativity of Jesus which according to tradition took place on December 25th 1 BC. December 25th will be a public holiday in most countries around the world. If 25 December falls on a weekend, then a nearby weekday may be taken as a holiday in lieu.

HISTORY OF THE HOLIDAY

Whilst the holiday has a strong grounding in the story of the birth of Jesus, many of the traditions we associate with Christmas have evolved from pre-Christian beliefs. Certainly, the traditions have evolved beyond purely a Christian holiday to have a wider secular significance.

The celebration of Christmas in late December is certainly a result of pre-existing celebrations happening at that time, marking the Winter Solstice. Under the Julian calendar, the winter solstice was fixed on December 25. This date was also the day of the popular Roman holiday of Saturnalia. In honor of Saturn, the god of agriculture, which was later superseded by Sol Invictus. A day that bundled up the celebration of several sun-based gods into one easy to manage festival.

CHRISTMAS AND NEW YEAR YOGA RETREATS

Revitalize and harmonize your mind, body, and soul this Christmas and New Year. Welcome the coming year with a holistic body and mind by choosing from our best Christmas & New Year yoga retreats. Here, you will practice various styles of yoga from Hatha to Yin, Pranayama to Meditation, Mantra Yoga, Bhakti Yoga, Jnana Yoga, Ashtanga traditions & Vinyasa. Also, get to know about the benefits of Ayurveda, Singing Bowls, Reiki, and Nature cure. Make your Christmas a healthy and happy one by going on a Christmas yoga holiday. Enjoy a time of liveliness, wholesomeness, spiritedness, and oneness but not aloneness.

So, Himalayan Yoga Academy provides the services of standard services of cleansing acts (Shatakarma), Prayers with mantras, Yogasana, Paranayama, Meditation, singing bowls healing & meditation, and and Reiki Healing. Some theoretical lessons, wellbeing packages like massage, shirodhara, hiking yoga, sauna, steam bath, swimming, reflexology, herbal tea, all food and accommodation.

Christmas Yoga Pattern

Namaste Pranayama, devotional sons, Clapping,  Jogging,  Vrikshasana Variations,  Surya Kriya Yoga, Pankaj Mudra,  Hakini Mudra, Aahwana Mudra, Bhastrika & Bharamari Pranayama, Laughing Yoga,  and Active & Kundalini Meditation.