Essential Guide to Yoga for stress management

Today, our bodies still secrete cortisol when confronted with stress, just as they did thousands of years ago, but there are more stressors in our lives. We’re dealing not only with physical challenges but with emotional stressors, too. So further for Essential Guide to Yoga For Stress Management.

Financial pressures, the demands of the workplace, and hectic schedules — all of these can contribute to increasing our stress levels. All kinds of worries can trigger the body’s flight or fight response: anxiety over a presentation at work; workplace bullying; or concern about whether you’ll be able to pay all your monthly bills on time.

These regular doses of cortisol aren’t good for us. They can weaken our immune systems, injure brain cells, and lead to heart disease. Additionally, cortisol affects us at the cellular level, too, by aging us faster.

Stress levels

1. Moderate: It can improve our performance and efficiency and also drive into positive way.
2. Too little: It can result in boredom and tension.
3. Too much: It can cause an unproductive anxiety level and whole-body disorders.

Yoga for stress management and health

In a study conducted by The American Council on Exercise (ACE), it was conclusively proved that yoga helps beginners to counter stress. After eight weeks of observing Yoga practitioners, they observed there was a fundamental improvement in their physical and mental health.

Participants self-reported

• Boosted mood
• Higher ability to concentrate
• Less emotional instability
• Improved flexibility by 13% to 35%
• Improved muscular strength and endurance

Yoga to relieve tension

Yoga is a mind-body exercise that includes physical poses, controlled breathing, and meditation. As I stated above, when you make Yoga a part of your life, it enhances your physical, mental, intellectual, and spiritual health. The best part of Yoga is that it has many ways of doing it. From complex moves for experts to basic poses for beginners, it suits everyone. Hatha pose is one of the most common forms of stress-relieving Yoga for beginners because of its slow pace and simple movements. But Yoga isn’t limited to Hatha, you can start with any pose that suits your preferences.

3 core components of Yoga

Asanas (poses):

An asana is a body posture, originally and still a general term for a sitting meditation pose, and 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.

Breathing

Yoga breathing, or Pranayamas, is the science of Prana (vital energy) which is referred to as a source of all life in all living beings in this universe. It consists of a series of breathing exercises especially intended to meet the body’s needs and keep it in vibrant health.

Other than for increasing vital reserves in the body, Pranayamas are mainly practiced for stilling the mind and thought process – as the prana and thoughts are no different. According to Yogis, we can control our thoughts by the breath, and breathing is a tool to harmonize the body, mind, and consciousness.

Meditation

Start your yoga journey with seated meditation to ease into a meditative state before practicing the postures in this book. Follow a few simple steps to find a restful, meditative state, aiming to gradually lengthen the spaces between your thoughts.

Yoga is the spiritual science obtained from Kundalini awakening, which is feminine power or Yin energy or lunar (Moon) power or Ida Nadi. So yoga is Yin Yoga by nature. There should be combination of physical acts, breathing rules, awareness, duration, and feeling the effect. Finally, we reach in state of spirituality through the yin or moon power. Traditional yoga and Yin yoga concepts are the same.  Yin yoga is a new brand based on classical yoga ethics which offers focus, toleration, endurance, stillness, and deeper stretch into the core for multi-dimensional effects.

Principles of Yin Yoga

1. Be calm and peaceful
2. Be stillness and patience
3. Retain the energy
4. Get the position
5. Hold the posture
6. Feel the sensation
7. Gain the effect in depth.

Why Yin Yoga?

Yin yoga is for obtaining the optimum health upgrading physical, mental, emotional, social, spiritual and ecological aspects, then having happiness. Throughout the happiness, we will able to update into super consciousness levels.

• Healthy and fit body
• Optimum strength
• Active and flexible Joint
• Proper mobility
• Better systematic functions
• Emotional balance and healing
• Calmness & stillness of mind
• Purity and freeing of mind
• Manage the Stress
• Increase the Prana
• Develop the concentration
• Spiritual growth

What do we need?

In fact, nothing is needed by ethics of Yogic science. The world or the Universe is yoga studio, wherever, whenever, whatever what we do consciously, becomes yoga. But modern prospective and conditional need assessment base; we may need Mats, Kusan, pillow, Blanket, Blocks, Balls, and Straps.

What is Ayurveda?

Ayurveda comes from a Sanskrit word, “ayuh,” meaning life and “Veda,” meaning knowledge. Hence, Ayurveda is a system of traditional medicine that has been practiced in India for over 5000 years. The name Ayurveda translates to “The Science of Life,” and focuses on achieving optimal health through balance of mind, body and consciousness.Learn What is Ayurveda and How It Works?

The Ayurveda principles, which are based on achieving a balanced state of mind, are an important step in achieving a healthy body. The Yoga Sutras and the Vedas understood the connection between the purity of one’s mind through constant and regular practice of Yoga. Thereby applying the principles of Niyamas and Yamas to achieve total health of the mind, body, and spirit.

● Maintain internal and external balance
● Sync with our truest nature
● Connect with the natural surroundings

Concept of Health in Ayurveda

Ayurveda defines health as “Svastha,” a state in which mind, body, and soul are in perfect harmony with each other leading to an experience of well-being and bliss. Also, Ayurveda’s concept of connectedness extends far beyond an individual to the universe.

Ayurvedic Principles

The human beings are born with five senses and Ayurveda group these five elements into three types of energy present in the body of every individual alive. These are Vata, Pitta and Kapha. From physical to mental to emotional, everything that you experience has certain qualities. The classical texts of Ayurveda specify these qualities as Gunas. They are classified into 10 pairs of opposites making 20 qualities in total (for example: cold vs hot, heavy vs light). The excess and deficient of these Gunas result in doshic imbalance causing diseases.

Agni (the digestive fire) is another Ayurvedic principle responsible for Svastha. Agni helps in transforming food into bodily tissues and waste; discerning between nutritious material and toxic products. Heightened Agni of the body helps digest the toxins that have manifested due to diverse stresses ensuring optimal functioning body.

How Ayurveda Works?

Ayurveda works to prevent and heal diseases by balancing the imabalanced doshas and strengthening the digestive fire, Agni. Preventive care and treatment of diseases falls under eight branches in Ayurveda:

● Kaayachikitsa – Internal Medicine
● Baalachikitsa – Pediatrics
● Bhuta Vidya – Psychiatry
● Shalakya Tantra – Ear, Nose and Throat Treatment
● Shalya Tantra – Surgery
● Vishagara Vairodh Tantra – Toxicology
● Jarachikitsa/Rasayana – Geriatrics and Rejuvenation
● Vajikarana – Aphrodisiac Therapy, Fertility, and Conception

In addition, Ayurveda encompasses the world’s most comprehensive cleansing technique, Panchakarma. This ancient Ayurveda treatment uses five therapies to eliminate deeply embedded toxins from the tissues and help doshas return to the original seats in the body.

Benefits of Ayurveda

The integration and commitment to Ayurveda into life can be immensely beneficial for overall health and well-being. Here are the eight areas where Ayurveda can enhance wellness:

1. Prevention: The knowledge of Ayurveda aims at treating the underlying cause of the problem rather the symptoms. Therefore, Ayurveda is considered a form of preventive health care. It provides you with the means to support your immune system, minimize the stress that often leads to imbalance.

2. Daily Routine: Ayurveda encourages dedication to dincharya, daily routine to help you feel stable and grounded each day. Some of the rituals of daily routine are as follow:

● Waking up before the sunrise and going to bed before the sunset
● Cleaning the tongue and drinking a glass of hot water with lemon and honey
● Indulging in the practice of yoga and meditation
● Periodically getting oil massages

3. Healthy Diet: Ayurveda diet and food combinations help maximize the Agni. When Agni is strong, you feel healthy and good on all three levels: physical, mental, and emotional.

● Foods that are sweet, salty, and sour are Vata Pacifying. Warm spices, a balanced amount of ghee and oil are recommended.
● Pitta people can enjoy sweet, bitter and astringent foods. Add cooling herbs and spices to your dishes
● Eat foods that are pungent, bitter, or astringent in taste. Favor more freshly cooked, light, and dry dishes.

4. Ayurvedic Yoga: There are yoga asanas for your dosha. Determine your dominant dosha and cultivate a yoga routine to pacify it and for holistic welfare. Below is recommended Asanas for each doshas:

● Vata: Uttanasana, Balasana, Sukhasana, Padmasana
● Pitta: Ustrasana, Bhujangasana, Dhanurasana
● Kapha: Setu Bandhasana, Surya Namaskar

5. Herbal Medicines: Ayurveda gives you an insight into the herbal world. Herbal medicines, treatments, and herbs are important to the science of Ayurveda for curing. Ashwagandha, Neem, Turmeric, and Basil are some of the widely used herbs for treatments.

6. Ayurveda for beauty, energy, and sleep: Ayurveda enhances all these by healing the body inside-out. Ayurveda has a wholesome approach for increasing one’s vitality, beauty, sleep and grace.

With Ayurveda, embrace natural intelligence, equanimity and health today and forever.

What is Triphala?

Triphala (the three fruits) is an Ayurvedic, polyherbal preparation comprising three ingredients. The ingredients are all fruits, and they’re all native to India: bibhitaki, amalaki, and haritaki. Each fruit is thought to positively impact the body’s three doshas. In Ayurvedic medicine, doshas are elemental forces believed to permeate body, mind, and spirit

• Indian Gooseberry (Emblicaofficinalis)
• Black Myrobalan (TerminaliaChebula)
• Belleric Myrobalan (TerminaliaBelliric)

Triphala can be consumed and is available in a variety of forms like powder, juice, capsule or tablet.

Health benefits of Triphala

1. Anti-inflammatory
   
   Triphala consists of a great degree of antioxidants, Vitamin C, Saponins and other compounds that help in dealing with molecules that can damage cells or make them weak. This, in turn, results in the protection from heart-related diseases and therefore improves physical performance and reduces inflammation.
   
   
2. Beneficial for oral health
   
   The anti-inflammatory property when coupled with its antimicrobial nature results in the prevention of the formation of plaque, which in turn reduces any possibility of cavities of gum infections. It restricts any kind of bacterial growth in the mouth thus maintaining a good oral hygiene. There are a great number of mouthwashes available in the market which has Triphala extract which can give you the right kind of oral health.
   
   
3. Helps with diabetes
   
   We all know that when a person is suffering from diabetes, it becomes difficult for the body cells to properly absorb sugar and use it for the purpose of producing energy. The Indian Gooseberry plant, which is a part of Triphala, has certain anti-diabetic characteristics that help the body in maintaining the right amount of sugar. This happens through the anti-oxidant present in the compound. Another plant i.e. Belleric Myrobalan helps in producing insulin resistance and helps the cells in absorbing sugar better.
   
   
4. Improves digestion
   
   It is widely believed, as well as proven by evidence, that Triphala has great potential to deal with bad digestive health and constipation. It helps in improving the movement or churning within the intestines for the removal of waste. Not only that, it also helps in producing certain bacteria that help in maintaining an overall healthy gut.
   
   
5. Relieves stress and anxiety
   
   Some of the studies show that Triphala stimulates “Adaptogenic activity” which allows a person to cope with stress. Not only that but the detoxifying characteristic of it through regulating the digestive system allows it to clear up your body and mind. A healthy body always results in a happy mind and soul.
   
   
6. Relieves bone and joint pains (helps in Arthritis)
   
   Arthritis is often caused by the accumulation of gas in the body. With the consumption of Triphala, the body’s bowel movement improves which in turn results in the subsiding of the gas. It also lowers the level of uric acid and inflammation in the body which provides protection from the effects of gout and ensures healthy and strong muscles and bones.
   
7. Helps in weight loss
   
   Triphala is a great source for regulating the secretion of Cholecystokinin. It allows your body to be active and energetic, helping you to be quick with things. It also lowers total cholesterol levels and improves the work of enzymes which in turn ensures good digestion which then allows the body to absorb all the nutrients efficiently and avoid all the unwanted fat.
   
8. Regulates hormonal imbalances
   
   It ensures a healthy amount of secretion of all the right hormones in the body. It is also very widely believed that Triphala assists in the proper functioning of the endocrine glands, especially the thyroids.
   
9. Helps with vision
   
   The anti-oxidants in Triphala help in the reduction of cell damage at the tissue level. When a healthy cell and tissue system is maintained the sensory systems, the body remains fresh and new. It, therefore, avoids age-related diseases related to vision such as Press Byopia and Cataract.
   
10. Protects hair and skin
    
    With improved blood circulation and proper digestion, the body will absorb a great degree of nutrients which in turn helps in the healthy production of keratin. Thus ensuring long, thick and lustrous hair. It also has the ability to deal with dermatological problems by the rejuvenation of the skin tissue.

The government on Wednesday launched Visit Nepal 2020, an ambitious campaign that hopes to draw 2 million foreign tourists over the year. Nepal, a country highly dependent on the import of foreign goods and services, values tourism as a source of foreign currency and the means to sustain, a booming hospitality industry. Beyond the major attractions of mountaineering, trekking and sightseeing, tourism is also benefiting communities, with homestays, mostly in indigenous settlements,  becoming much more popular in recent years.

From the hippie paradise to Shangri-La and Naturally Nepal: Once is not enough, Nepal has attempted to change its brand identity to Lifetime Experiences in a bid to position the country as one of the world’s most unique value destinations.

Considering that past tourism campaigns have by and large been successful in giving a boost to the industry in difficult times, even if they didn’t exactly achieve the set goals, this new initiative has also given hope to tourism entrepreneurs. But there are challenges are aplenty in making the most out of the national push.

Here’s everything you need to know about Nepal’s major tourism campaigns and the prospects of Visit Nepal 2020.

About the Inaguration Ceremony: Visit Nepal 2020

Lighting the flame of unity, President Bidya Devi Bhandari officially launched Visit Nepal 2020 today with the slogan ‘Lifetime Experience’. Respective province chiefs also launched the campaign in all seven provinces at the same time.

Addressing the inauguration ceremony, President Bhandari said the country’s economy was dependent on tourism, which had been affected by the long civil war and unstable political system.

Mythical creature Yeti has been selected as mascot of the yearlong campaign as well as stickers targeting ambitious drive also was launched over the Viber.

Tourism ministers from India, China, Myanmar and Jamaica were present during the inauguration and extended their good wishes to Nepal for the grand success of the VN2020 campaign.

The inauguration ceremony of the mega tourism campaign kicked off with chanting of mantras of seven religions — Hinduism, Buddhism, Islam, Kiratism, Christianity, Jainism, Sikhism — practised in the country. Viber stickers of VN2020 and mascot for the campaign, Yeti, were also released during the inauguration.

What are the problems that need to be solved?

Many tourism entrepreneurs are not happy with the planning for this year’s campaign. Senior tourism entrepreneurs say that in the past, the government and private sector shared equal ownership. This campaign has not effectively taken the private sector on board, despite being led by Suraj Vaidya, a private-sector industrialist.

The government is still not clear on how it will draw in the targeted number of tourists and from which countries, they said. Air connectivity is another issue as it has not improved as it should if visitors’ numbers are to double this year.

Even though the government had three years to prepare adequately for the campaign, nothing substantial has been visible.

Visit Nepal’s declaration has put pressure on the government to complete two long-running airport upgrade projects: Gautam Buddha Airport in Bhairahawa and Tribhuvan International Airport in Kathmandu. But both projects, after years of delays, remain incomplete.

Travel trade entrepreneurs are also worried that neither the government, the Nepal Tourism Board nor the Visit Nepal 2020 Secretariat has done anything substantial to promote Nepal abroad to attract tourists. A glaring lapse is that the Nepal Tourism Board, the country’s tourism promotional body, is currently without a leader, even as the country inaugurated the ambitious campaign on Wednesday.

Overview: How Singing Bowls Work

There’s no doubt that if you hear a singing bowl of any note, it will surely calm you, It might come to your mind, “How exactly do they work?” Like all musical instruments,  singing bowls rely on friction and vibration to create the sound we hear. So, What makes singing bowls so special are the different sounds that can be created by them depending on their qualities and the various circumstances and conditions in which they may be played. Learn here How Singing Bowls Work and The Science Behind Singing Bowls.

Scientists and musicians alike have recently become interested in the singing bowl and the manner in which it creates sound. The science behind the sounds of singing bowls is quite simple and can best be compared to playing with wine glasses filled with water. However, the science behind the healing properties of singing bowls is not quite as familiar or established.

How do singing bowls work?

To play a singing bowl, one must either strike the bowl or rub the rim with a mallet. The action taken with the mallet is the first step in creating sound with a singing bowl. As explained by Science Made Simple UK, the friction created either by rubbing or striking a singing bowl creates vibrations. These vibrations create the sound we hear and can feel when holding the singing bowl. As you continue to rub the rim of the bowl, the friction keeps the sound going. This is called resonance. Resonance is the note we hear even after the player ceases contact between the singing bowl and the mallet.

To make matters a bit more complicated, the notes we hear can differ between singing bowls and mallets. Most singing bowls are made from a bronze alloy of either copper, tin, zinc, iron, silver, gold, or nickel. The material with which the singing bowl is made can change the sound, as can the mallet. Crystal bowls will not sound the same as bronze alloy bowls. Wooden mallets and padded mallets will produce different sounds as well. The size, shape, and weight of the singing bowl can also affect what tones are produced. Adding water will change the note of the singing bowl as water is more difficult to vibrate than the air inside an empty singing bowl. Cushions, rings, or other accessories also alter the sound of singing bowls, often dampening or softening the sounds. Despite these differences, how singing bowls work can be boiled down to a simple idea: excitation of the rim causes the singing bowl to vibrate, creating a rich tone.

The word Ayurveda comes from the Sanskrit terms “Ayur,” meaning “life,” and “Veda,” meaning “science,” together forming the “science of life.” Ayurveda developed when Sanskrit was the spoken language in ancient India. This ancient knowledge, along with practices like yoga, is found in the sacred Hindu scriptures known as the Vedas. The four main Vedas are the Rig Veda, Sam Veda, Yajur Veda, and Atharva Veda. Below, we will explore how Ayurvedic medicine can improve immunity.

Ayurveda and Yoga are sister sciences of the Indian Vedic Tradition known as Sanatana Dharma, paths to the eternal truth. The teachings are considered timeless because they apply to everyone, across all cultures and eras. Practicing the lifestyles they recommend makes life more fulfilling. It leads you to specific Classical Yoga practices that can bring lasting changes to your health, lifestyle, and overall perspective on life’s purpose. Ayurveda, as a life science, promotes intrinsic and holistic healing through various sacred techniques, natural herbs and medicines, massages, and routine practices.

Ayurveda primarily focuses on natural healing processes for a wide range of ailments and illnesses. One of its most common benefits is boosting immunity through various methods. Ayurveda uses natural herbs that help the body combat foreign elements. So various ayurvedic medicine or herbs that helps boost your immunity or ayurvedic medicine to improve immunity are as follows:

1. Turmeric
   
   Turmeric, known as Haldi in India, is a powerful condiment used in almost all Indian dishes. The wild form of turmeric is dried, pounded into powder, and used as a spice to add color and medicinal benefits to food. Turmeric is also applied externally to heal wounds. Rich in antioxidants and anti-inflammatory properties, it boosts the immune system and aids in healing. A paste made from Haldi and mustard oil is applied to cuts or wounds, helping them heal and close faster. You can mix turmeric with warm milk or tea to promote internal healing of wounds and ailments. Consuming turmeric daily strengthens immunity in numerous ways, making it a super condiment.
   
2. Amla
   
   Amla, also known as gooseberry, effectively balances all three doshas in the body. In India, people consume amla in various forms, including raw, pickled, sweet pickled, and murabba. Amla revitalizes the body and promotes youthfulness. It aids digestion, boosts metabolism, improves liver function, and helps regulate hormones.
   
3. Licorice
   
   The root of mulethi, also known as licorice, boosts the levels of a chemical called interferon, which helps prevent the proliferation of pathogens in the body. This herb is commonly used in Ayurvedic diets to balance the pitta dosha. It prevents bacterial growth and relieves chronic fatigue. Mulethi can be consumed as a brew, and when combined with tea leaves, it creates a powerful medicinal drink for the body.
   
4. Ashwagandha
   
   Stress is one of the major causes of weak immunity. Ashwagandha is an excellent herb that calms the nerves and balances the Vata dosha. By reducing stress, it helps strengthen the immune system.
   
5. Tulsi
   
   Tulsi, known as the queen of herbs in Ayurveda, is highly revered in Indian households, where it is planted in a special vase and prayed to daily. Every part of this plant has medicinal properties. It treats various respiratory diseases such as asthma, the common cold, cough, and sinus issues. It also regulates blood sugar levels and prevents the growth of cancerous cells. Simply brewing a few Tulsi leaves or stems in tea creates a powerful medicinal concoction.
   
6. Neem
   
   People widely recognize the neem tree for its antibacterial, anti-inflammatory, antifungal, and anticancer properties. These benefits have earned it the title of the “miracle tree.” Chewing 10-15 neem leaves or drinking juice made from its leaves directly combats bacteria, viruses, illnesses, fungal infections, and even cancer. In Indian households, people also use neem tree stems to brush their teeth, as they strengthen teeth and protect against bacteria and plaque.
   
7. Satavari
   
   Satavari is an herb widely used to rejuvenate organs and vital body parts. Women, in particular, use it after childbirth to restore their body and energy levels, as well as to support healthy breast milk production. This herb also promotes faster recovery of organs and injuries.

Whether you have been practicing yoga for years, or you are just starting out on your journey, the depth of yoga and its benefits continue to unwrap if we choose the right path to fall deeper. We have compiled tips from our 10 years of teaching and experience in running yoga teacher training courses. Here are 6 Tips for Deepening Your Yoga Practice.

1. Mantra and Mudra

A mantra is a sacred phrase, word, or syllable that is recited to support our meditation or to invoke divinity. Some of the common mantras are the Gayatri mantra, the Pavamana mantra, and the sound of Aum. Mudra is a spiritual gesture performed with the hands, fingers, and body. Practitioners often use mudras with pranayama to stimulate different parts of the body involved in breathing and influence the flow of prana. Some of the commonly used mudras are Jñana and Chin mudra. Jñana mudra invocates knowledge or wisdom; Chin mudra is the psychic gesture of consciousness. Adding mantras and mudras to your yoga practice helps strengthen your psychic abilities, willpower, devotion, and the power of manifestation. Try it in your next yoga class!

2. Practice Ethics

‘No Yamas, No Yoga’ is a famous quote by Sri Dharma Mittra. Yama (ethics) is the first limb of the Eight Limb Path also known as Ashtanga Yoga. There are five Yamas: Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (right use of energy), and Aparigraha (non-grasping). One of the best ways to deepen your yoga practice is to take your practice off the mat. You can practice Ahimsa by becoming a vegan. Paying your taxes accurately for Asteya, and donating excess clothing to your local charities for Aparigragaha. Expand your practice by doing yoga asanas for one or two hours daily and keep to the ethics for the rest of the day.

3. Yin Yoga

Literally, yoga is the spiritual science obtained from Kundalini awakening, which is feminine power or Yin energy or lunar (Moon) power or Ida Nadi. So yoga is literally Yin Yoga by nature. There should be a combination of physical acts, breathing rules, awareness, duration, and feeling of the effect. Finally, we reach in the state of spirituality through the yin or moon power. Traditional yoga and Yin yoga concept is the same.  Yin yoga is a new brand based on classical yoga ethics which offers focus, toleration, endurance, stillness, and deeper stretch into the core.

4. Take A 200hr Yoga Teacher Training

Join 200 hr Yoga Teacher Training Nepal, which is a great foundation for your yoga practice. Or, if you want to deepen your yoga practice even more, the best way is to take advanced yoga teacher training. Many schools offer 300-hour yoga teacher training courses or shorter intensives. These are wonderful opportunities to dive deeper whether it is for your postural practice, yoga philosophy, or skillful teachings. The hours are only an arbitrary figure to keep track of your learning. The idea is to keep learning, practicing, and excelling in your yoga practice.

6. Deep Relaxation

Yoga Nidra, also known as Yogic Sleep, is the best way to remove impurities in the body, mind, and soul. We hold a lot of tension in our bodies and eventually, toxins build up in our energy channels. Yoga Nidra is a form of deep relaxation. The technique moves in a sequence that involves intense focus on various body parts and visualization. It transcends the body and mind to a separate plane where we can release the tension allowing the prana (life force) to flow smoothly.

Props are essential components of a yin yoga practice and allow you to perform asanas more safely and properly. The most commonly used in yoga practices around the yoga studios around the world (What do you need for yoga practice ) are:

Mats

A yoga mat is used to provide comfort and keep your body off the surface below you. It will also help you to maintain balance.

What to buy: Consider thickness when buying a yoga mat. Standard mats are usually 3mm thick, but if you have sensitive joints, a mat that’s 6mm thick will provide additional support. If you haven’t got a mat, use a blanket.

Blocks

Blocks are used to fill the gaps between your body and the ground and to provide support for your body during more challenging posture.

What to buy: Blocks came in wood, cork, foam, and bamboo, giving you several options for comfort and budget. Its best to have two blocks on hand for your yoga practice.

Yoga Blankets

Yoga Blankets provide extra padding for your hands and knees, especially if you have a thinner mat. They also can be used to provide comfort and support to your legs when you’re sitting cross-legged and need to elevate your hips.

What to buy: Cotton is your best bet, but you can use any thick blankets you already own.

Bolsters

Bolsters are large yoga cushions that are useful for providing support during more difficult positions. Bolsters provide you with a more stable surface that you can lie back on or use to prop yourself up comfortably which will help you hold postures for extended periods of time.

What to buy: Choose a large rectangular or cylindrical bolster that’s roughly the length of your spine. You can also use a dense sofa cushion or pillow.

Straps

Straps help you extend your reach if you have limited flexibility. They’ll also help you gain stability and perform reclining asana’s more efficiently.

What to buy: Most yoga straps are between 1.25 to 3 meter long. Choose one that feels comfortable between your hands. You can also use a belt or a length of soft rope.

Nowadays, there are many kinds of yoga teacher training available in the world. There is some confusion regarding the difference between 200 hour, 300 hour and 500 hour teacher training courses. So here we have given the explanation regarding the Difference Between 200, 300 and 500-Hour Yoga Teacher Training.

200-Hour Yoga Teacher Training

A 200-hour yoga teaching certificate means that your yoga teacher has completed all of the necessary elements as listed by the International Yoga Alliance to become a certified teacher. This means there has been some study into yoga philosophy, anatomy, postures, and history. The Yoga Alliance outlines a certain designation of hours of study that must be placed in each of these subjects in order to achieve the certificate of Yoga Teacher.

To me, a 200-hour training is a ripple on the surface of what is a vast ocean of information on the practice of yoga. 200 hours is like an introduction, a chance to test the waters and get our toes wet before deciding to jump in or not.

If any yoga teacher out there feels that after a 200-hour training they know all there is to know about practicing and teaching this ancient tradition, find another teacher.

300-Hour Yoga Teacher Training

This is the second level training course for those who have already finished the first level of 200-hour training. So, only after finishing the first level training, you can also follow a 300-hour yoga teacher training course, it is not a substitute for the first level training. A 300-hour course is more intense and is spread over 300 hours of training. It is also called advanced yoga teacher training. It has a different curriculum and different goals. If you directly join a 300-hour training you will not have a good foundation of the basic principles of teaching.

In a 300-hour training, you will deepen your understanding of primary asanas as well as learn to teach advanced asanas. You will also learn yoga philosophy and in-depth yoga anatomy and physiology. You will learn and practice pranayama and cleansing kriyas. Most 300-hour trainings also cover meditation teaching in their curriculum. If you want to take yoga as a career then advanced teacher training is a must for you. After completion of 300-hour training, you can register as RYT 300, and if you have also finished 200-hour training you can register as RYT 500.

500-Hour Yoga Teacher Training

This training is a combination of 200 and 300-hour training. So, basically it is a training which consists of first and second level training. It might be done in one go or in two separate modules.

The benefit of 500 hour training is that both pieces of training can be finished in a shorter period. But some people need some practice and time to absorb the teachings of 200 hour level before they can grasp the teachings of 300-hour course.

If you have time, dedication, and ability to absorb a lot of information in a short period this might be something for you.