Yoga Mudras to Practice in Daily Life

Himalayan Yoga presents an article on Yoga Mudras to practice in daily life. Mudras have been a vital piece of profound practices in India and Nepal for millennia and have been portrayed in old Indian workmanship and models. In Hinduism, mudras are utilized in sanctuary customs and dance exhibitions. They are also found in practice in ritual dances and Buddha statues in Buddhism.

The starting points of yoga mudras can be followed back to old India and are referenced in old texts, for example, the Hatha Yoga Pradipika and the Gheranda Samhita, which date back to the fifteenth century CE. Be that as it may, what precisely is a yoga mudra? We should investigate.

What is Yoga Mudra?

In Yoga, mudras are viewed as non-verbal correspondences between the subtle body and the physical body, they are used to help stimulate the flow of energy through the body and activate specific areas of the brain to bring about a specific state of mind. They are often performed in pair with pranayama (breathing techniques) and asanas (yoga postures) to enhance the benefits that we receive as they channel the more energy flow in our body.

Mudras have a lot to offer in terms of spiritual, physical, and mental well-being, and are now widely used in yoga and meditation practice in the modern world. It’s also used in other forms of art, such as dance and music, due to its healing and therapeutic benefits.

7 Easy Yoga Mudras You Can Do every day

1. Chin Mudra

The Chin Mudra is much of the time utilized during contemplation and pranayama practices to assist with expanding concentration and focus. It is accepted to assist with adjusting the body’s energy stream and advance a feeling of quiet and peacefulness.

It is also used in asanas and yoga postures. The belief that one can transcend the ego and reach a higher level of consciousness by performing this mudra is represented by the union of individual consciousness and universal consciousness. It is frequently depicted in Buddha statues while he is meditating with his hands in Chin Mudra.

Steps of Chin Mudra:

1. Sit in Sukhasana (Easy Pose), Padmasana (Lotus Pose), or Vajrasana (Thunderbolt Pose) in a comfortable seated position with a straight spine.
2. Unite your hands before your chest, with your palms looking up.
3. While keeping the other fingers straight, touch the tip of your index finger to the tip of your thumb. The other fingers remain extended while the index and thumb form a circle.
4. Maintain this position while paying attention to your intention and breath. Relax and let go of any tension in your body by taking slow, deep breaths.

 2.  The Anjali Mudra

The Anjali Mudra is a common yoga pose that is performed at the beginning and end of classes as a gesture of respect and appreciation for the teacher and the practice.

This is the way to do the Anjali Mudra:

1. Maintain a straight spine as you stand or sit in a comfortable position.
2. Unite your hands before your heart, with your palms contacting and fingers facing up.
3. Press your palms together solidly yet easily, ensuring your fingers are facing up and not twisted back.
4. Stand firm on this foothold while zeroing in on your breath and your aim. Take slow, full breaths, and unwind.
5. As you press your palms together, you can bow your head somewhat in a token of regard, modesty, and appreciation.

3. The Shuni Mudra

The Shuni Mudra is created by holding the other fingers straight and pressing the middle finger’s tip against the thumb. This yoga mudra is related to the component of earth and is accepted to expand the characteristics of persistence and assurance in the specialist, as well as the capacity to defeat impediments.

This is the way to perform Shuni Mudra:

1. Sit in Sukhasana (Easy Pose), Padmasana (Lotus Pose), or Vajrasana (Thunderbolt Pose) in a comfortable seated position with a straight spine.
2. Push your hands to the brink of collapse, with your palms looking up.
3. Contact the tip of the center finger to the tip of the thumb, while holding different fingers straight. The other fingers remain extended while the middle and thumb form an energy circuit.
4. Maintain this position while paying attention to your intention and breath. Relax and let go of any tension in your body by taking slow, deep breaths.

This mudra can be worked on during situated reflection, pranayama, and yoga asanas, yet in addition can be integrated into your day-to-day everyday practice whenever, for example, when you are feeling worried or have a troublesome undertaking ahead.

4. The Prithvi Mudra

The Prithvi Mudra is created by holding the other fingers straight while touching the ring finger’s tip to the thumb’s tip. The earth element is associated with this yoga mudra, which is believed to aid in the body’s balance of this element, thereby enhancing overall physical strength and stability.

This is the way to perform Prithvi Mudra:

1. Sit in Sukhasana (Easy Pose), Padmasana (Lotus Pose), or Vajrasana (Thunderbolt Pose) in a comfortable seated position with a straight spine.
2. Push your hands to the brink of collapse, with your palms looking up.
3. Contact the tip of the ring finger to the tip of the thumb, while holding different fingers straight. The ring finger and thumb structure a circuit of energy, and different fingers stay broadened.
4. Maintain this position while paying attention to your intention and breath. Relax and let go of any tension in your body by taking slow, deep breaths.

Likewise with different mudras, Rehearsing Prithvi Mudra for no less than 5-10 minutes every day for ideal benefits is suggested. It tends to be worked on during situated reflection, pranayama, and yoga asanas and it tends to be remembered for your day-to-day daily schedule too.

5. Vayu Mudra

Vayu Mudra is framed by collapsing the forefinger and squeezing it against the foundation of the thumb. This mudra is related to the air component and is accepted to assist with adjusting this component inside the body, which can ease specific circumstances like clogging and weakness.

Vayu Mudra is performed as follows:

1. Sit in an agreeable situated position with your spine straight.
2. Push your hands to the brink of collapse, with your palms looking up.
3. While maintaining straight fingers, fold the index finger and press it against the base of the thumb. The other fingers remain extended while the index and thumb form an energy circuit.
4. Stand firm on this foothold while you center around your breath and your expectation. Take slow, full breaths, and let go of any strain in your body.

Vayu mudra is thought to be helpful for people who have constipation, indigestion, and gas, as well as for people who have asthma, COPD, and chronic bronchitis, which are respiratory conditions.

However, mudras should not be used in place of medical care, and if you have any questions about your health, you should talk to a doctor before beginning mudra practice. Mudras are viewed as a supplement to conventional clinical treatment and not a substitution for it.

6. The Apana Mudra

The Apana Mudra is shaped by collapsing the center and ring fingers and squeezing them against the foundation of the thumb while keeping different fingers straight.

Also known as Apana Vayu, it is used to help the body move energy downward, which is important for controlling the reproductive organs and getting rid of waste. This Mudra is accepted to help in the treatment of conditions like clogging, acid reflux, and gas, as well as specific circumstances connected with regenerative organs.

Apana Mudra is performed as follows:

1. Sit in an agreeable situated position with a straight spine.
2. Push your hands to the brink of collapse, with your palms looking up.
3. Overlay the center and ring fingers and press them against the foundation of the thumb, while keeping different fingers straight. The center and ring finger and thumb structure a circuit of energy.
4. Maintain this position while paying attention to your intention and breath. Take slow, full breaths, and unwind.

Apana Mudra, like all mudras, is thought to be more effective when practiced in conjunction with pranayama, visualization, and affirmation. Before beginning a mudra practice, it is essential to consult a medical professional as always.

7. The Surya Mudra

The Surya Mudra is created by pressing the ring finger’s tip against the thumb’s base while maintaining straight fingers. This yoga mudra is accepted to assist with adjusting the component of fire in the body and is many times used to build energy, and essentialness and to assist with weight reduction. It is utilized to actuate the Manipura Chakra, or the sunlight-based plexus, which is related to resolve, confidence, and the stomach-related framework.

Surya Mudra is performed as follows:

1. Sit in Sukhasana (Easy Pose), Padmasana (Lotus Pose), or Vajrasana (Thunderbolt Pose) in a comfortable seated position with a straight spine.
2. Push your hands to the brink of collapse, with your palms looking up.
3. Press the tip of the ring finger against the foundation of the thumb, while keeping different fingers straight.
4. Maintain this position while paying attention to your intention and breath. Relax and let go of any tension in your body by taking slow, deep breaths.

Conclusions for Yoga Mudras:

Yoga Mudras are a significant part of yoga practice and are accepted to have many advantages for both the body and the brain. In yoga, there are a variety of mudras, each with its own benefits and applications. Once more, Mudras ought not to be viewed as a substitute for clinical treatment. Mudras are viewed as a supplement to conventional clinical treatment and not a swap for it. Regardless, it’s fundamental to be aware of the unique situation and the beginning of the mudra while performing them to get the full advantages and figure out the appropriate use.

To develop your yoga information further then Himalayan Yoga Academy’s 200-Hour Yoga Teacher Training and 500-Hour Yoga Teacher Training Welcomes you invites you. Our advanced 500-Hour Yoga Teacher Training program will help you reach your full potential as a yoga practitioner and teacher. Our program in Nepal is designed to be safe, suitable, and transformative. It gives you a complete and authentic yogic experience while also immersing you in Nepal Immerse Culture and Natural Diversity.

4 Simple Methods for Improve Up Your Yoga Practice

In the present speedy society, you once in a while need to stop and relax. This may explain why yoga and meditation are gaining popularity worldwide, including in the United States. As per Forbes, the ascent of yoga in the Western world outcomes from the “universality of yoga studios, reflection applications, and the media inclusion” of studies. It showcases yoga’s physical and emotional well-being benefits on the human body. How people are transforming and way of living has been transformed in many people due to

Here are various steps that will help you Improve Up Your Yoga Practice

Bring a Towel

Whether you have an ailment like hyperhidrosis or honestly love hot yoga, a towel makes your training more secure and less dangerous. Pick a dampness-wicking towel to pull sweat away from your skin. Towels help you avoid injuries and allow you to keep your good form even when you’re sweating. Placing a towel on your mat during training reduces sweaty palms during lower confronting canine while padding your joints.

Install a Mobile App

Nowadays, it appears to be there’s an application for everything — and yoga is surely no special case! There are a few free and minimal-expense Android and iPhone applications for yogis of all expertise levels, from novice to experienced. For instance, the impending YogaGen application will involve your cell phone to catch and break down your arrangement in each posture. Yogis who utilize the application will want to address arrangement issues and keep tabs on their development after some time.

A smartphone is needed for many apps, especially those for newer models. Assuming your telephone is more established, it very well may be the ideal opportunity for an update. Find a gadget that works with your ongoing information plan and spending plan, and furthermore incorporates every one of the elements you really want to transform into a yoga problem area. Assuming you’re an iPhone darling, peruse and look at accessible Apple cell phones, you can ordinarily track down an arrangement that places your exchange toward the expense. Obviously, on the off chance that you’re a greater amount of Android fans, similar advances actually apply. Scan the web for item surveys, and find a telephone that fits the spending plan and highlights you want. As per PCMag, Android telephones offer something for everybody.

Make Use of Yoga Props

Yoga props aren’t just for newbies. The regarded yoga instructor, B.K.S Iyengar, truth be told. Iyengar brought props into yoga practice with the goal that everybody, paying little mind to actual capacity, could capitalize on their yoga practice. “Props are not the path itself, but merely an aid in a particular situation,” wrote one Yoga Journal reader.

Yoga blocks, ties, and reinforces can assist you with forestalling injury, unwinding into a posture, holding a more profound, or helping your supportive yoga practice. Yoga balls, on the other hand, are a healthier alternative to sitting in a chair and help strengthen your core muscles. Keep in mind, the yoga mat is a bad situation for self-image. As you go deeper into your practice, using the right props gives you support and safety.

Get Certified

If you’re a more experienced yogi or yogini or if you want to deepen your own practice, attending yoga teacher training might be worthwhile. You will learn about anatomy, yoga physiology, and anatomically correct posture during yoga teacher training.

Yoga Teacher Training, such as those offered by Himalayan Yoga Academy, provide certification that enables you to teach yoga classes or, if you so choose, open your own yoga studio. For the most widely accepted teaching credentials, look for programs that are certified by Yoga Alliance when selecting a teacher training program.

To further develop your physical and mental prosperity, yoga is an insightful spot to begin. You can clear your mind by slowing down, stretching, and taking deep breaths. Numerous studies demonstrate yoga’s positive effects on health, including relief from stress and back pain. Apps, props, and other tools can help you take your practice to the next level, whether you want to teach yoga or learn an advanced pose.

Around the world, the popular practice of yoga has been around for thousands of years, so here are nine questions that every new yogi asks or should ask. It has numerous advantages, such as enhanced flexibility, strength, balance, and mental health. However, navigating the numerous yoga styles, poses, and breathing techniques can be overwhelming and confusing for those who are new to the practice.

If you’re another yogi, you might have a few various forms of feedback about beginning your yoga process. How to choose the right kind of yoga, what to wear to a yoga class, and how to find the right instructor are just a few of the seven questions that new yogis frequently ask. You’ll have a better idea of what to expect from your yoga practice by the time this article is over, and you’ll be more confident and ready to start your yoga journey.

What do I require to begin practicing yoga?

A yoga mat, supportive clothing that lets you move freely, and an open mind are all necessary to begin practicing yoga. You needn’t bother with any extravagant hardware or apparel, simply something that permits you to move without limitations.

How frequently would it be a good idea for me to rehearse yoga?

The goals you have for yourself and your schedule will determine how often you practice yoga. A few people practice a few times a week, while others practice every day. If you’re new to yoga, start with a few classes a week and build up your practice’s intensity as you get more used to it.

What sort of yoga would it be advisable for me to do?

There are numerous styles of yoga, each with its own emphasis and advantages. Yoga styles like Hatha, Vinyasa, Yin, and Ashtanga are well-liked. It’s best to start with one style and then experiment with other kinds of yoga to find the one that works best for you.

How long does a typical yoga class last?

The type of yoga practiced and the instructor can have an impact on how long a yoga class lasts. A typical yoga class lasts between 60 and 90 minutes, though some classes last as little as 30 minutes and others as long as two hours. Finding a class that accommodates your timetable and goals is fundamental.

What can I anticipate from a yoga class?

You can anticipate engaging in a variety of poses, meditation techniques, and breathing exercises during a yoga class. You will be guided through each pose by the instructor, who will offer adjustments for different levels of experience. Depending on the kind of class you take, yoga classes can be fun or hard.

Is it necessary for me to be flexible to do yoga?

Yoga does not require flexibility on your part. Yoga can really assist with working on your adaptability after some time. Listening to your body and avoiding pushing yourself beyond your capabilities are essential. It is acceptable to be unable to perform all of the poses in a class because everyone’s body is unique.

Can yoga alleviate anxiety and stress?

Yes, yoga is well-known for its ability to alleviate anxiety and stress. Meditation, physical activity, and breathing exercises can all contribute to mental clarity and relaxation. Many individuals find that standard yoga practice works on their general feeling of prosperity.

How can I tell if I’m doing a pose right?

It’s normal for new yogis to contemplate whether they’re doing a posture accurately. Attending classes taught by knowledgeable teachers is the most effective method for ensuring proper alignment. They can show you the poses, make adjustments, and give you feedback on your form. You can also supplement your practice and improve your understanding of the poses by utilizing resources like books, videos, and online tutorials.

Can physical injuries be treated with yoga?

Yoga can be a magnificent method for restoring actual wounds, yet it’s fundamental to talk with medical care proficient prior to beginning a yoga practice. A certified educator can give changes and elective represents that can assist you with working around your physical issue. Yoga can likewise further develop adaptability, strength, and equilibrium, which can assist with forestalling future wounds. But it’s important to listen to your body and stay away from poses that hurt or make you uncomfortable.

What Should Every New Yogi Know About Yoga Breathing?

Yoga’s physical and mental benefits can be significantly enhanced by practicing proper breathing, which is an essential part of the practice. There are a few essential things about yoga breathing that you should know as a beginner:

• The breath is the underpinning of yoga practice: The breath is regarded as the life force, or prana, in yoga. It helps to connect the mind, body, and spirit and serves as the foundation for all yoga postures and practices.
• Relaxed and natural breathing is required: The breath should be natural, slow, and deep in yoga. It ought to flow effortlessly and without any tension or strain. Breathing ought to be loose, and you ought to abstain from pausing your breathing or driving it in any capacity.
• Concentrate on using the nose to breathe: When practicing yoga, it is better to breathe through the nose than through the mouth. By filtering, warming, and humidifying the air through the nose, breathing makes it easier for the lungs to take in oxygen.
• In some practices, use ujjayi breath: In some yoga practices, a specific breathing technique known as ujjayi breath is utilized. In order to produce a sound that is audible and resembles ocean waves, the back of the throat must be slightly constrained. The mind can be calmed and the breath can be deepened with this method.
• Practicing breath awareness can be beneficial: During your yoga practice, paying attention to your breath can assist you in deepening your poses, maintaining focus, and calming your mind. You can improve your awareness of your body and its needs by observing your breath.

Conclusions:

There are several yoga practitioners who wanna proceed in the path of yoga, but they have several confusions and doubts, such doubts are very needed for them to have clarity in their thought of being yoga teachers as yogis need thirst and thirst that comes with confusion and needs proper guidance. Such guidance is those questions that every yogi asks. Hence here at Himalayan Yoga Academy, we guide all the students in their yoga teacher training trainees. We guide them thoroughly for all the questions and guide them in learning without any confusion and clarity in mind.

Yogena Chittasya Padena Shloka

The Patanjali Sloka (Yogena chittasya padena) shloka meaning – Let us bow down to the great sages of Patanjali, who gave yoga for peace and purity of mind, grammar for clarity and purity of speech and medicine for perfection of health. Let us bow before Patanjali, an incarnation of Adisesha, who has a human form in his upper body, with a conch shell and a chakra in his arms.

History of Patanjali :

Sage Patanjali is believed to be an incarnation of Adishesha, a serpent with a thousand heads. Usually, the number thousand is a representation of infinity in ancient scriptures. A serpent is a symbol of strength.

Patanjali is considered a sage with unlimited strength and knowledge. And the Yogena Chittasya mantra is the invocation of all his powers. Because of his powers, it is believed that Patanjali lived for eight centuries. He was known for encoding the Yoga Sutras from which the modern practice of yoga is derived. Patanjali’s work is found in around 200 aphorisms in the Yoga Sutra.

Yogena Chittasya Sanskrit Shloka Meaning in Hindi and English

Yogena Chittasya Sanskrit Shloka

योगेन चित्तस्य पदेन वाचां ।
मलं शरीरस्य च वैद्यकेन ॥
योऽपाकरोत्तमं प्रवरं मुनीनां ।
पतञ्जलिं प्राञ्जलिरानतोऽस्मि ॥

Transliteration

yogena cittasya padena vācāṁ ।
malaṁ śarīrasya ca vaidyakena ॥
yo’pākarottamaṁ pravaraṁ munīnāṁ ।
patañjaliṁ prāñjalirānato’smi ॥

Transcript

yogena chittasya padena vacham |
malam sharirasya cha vaidyakena ||
yo’pakarottamam pravaram muninam |
patanjalim pranjaliranato’smi ||

Hindi Translation

जिन्होंने स्पष्टता और वाणी की शुद्धता के लिए व्याकरण,
मन की शांति और पवित्रता के लिए योग दिया,
और जो वैद्य (चिकित्सा विज्ञान) के माध्यम से शरीर की अशुद्धियों को दूर करते है,
वे जो (शरीर, मन और वाणी की अशुद्धियों) को दूर करने में माहिर है,
उन सबसे उत्कृष्ट मुनि पतंजलि, को मैं हाथ जोड़कर नमन करता हूं।

English Translation

Let us bow before the noblest of sages Patanjali,
who gave yoga for serenity and sanctity of mind,
grammar for clarity and purity of speech and medicine for perfection of health.
Let us prostrate before sage Patanjali.

Benefits of this Patanjali Sloka mantra

The Yogena Chittasya mantra invokes the sage Patanjali who gifts us the medicinal powers to purify our mind and the power of speech to express ourselves uninhibitedly. Listening to this mantra along with meditation helps you in the following ways.

Benefit 1 – Better concentration
It builds up our confidence and focus.

Benefit 2 – Release pain
It helps you to release pain, both physical and emotional

Benefit 3 – Remove ego
It helps to get rid of our ego.

Benefit 4 – Better decisions
Without any ego, your decision-making skills get much better.

Benefit 5 – Richer life experience
You get to learn more and have richer experiences in day-to-day life thanks to the inner calmness it grants

Benefit 6 – Purify the mind
Chanting or listening to the mantra helps you to purify your mind and body

Nepal is the origin of yoga. This is the country of yoga, the country of Tantra, and the country of spiritual practice. There are many reasons why Yoga in Nepal is considered the best place to learn yoga and do various courses such as yoga teacher training courses, reiki courses, singing bowl courses, meditation courses, and many more beautiful spiritual experiences.

1. Country of enlightened people:

This is the country that has enabled numerous people have attain enlightenment. Especially, during the time of Buddha, many meditators were enlightened. Though Nepal lacks good governance and a political system, it is very good in yoga and spiritual practice. You can feel the spiritual vibrations during your practice. Since many yogis, hermits, sages, solons, savants, recluses, eremites, etc. have attained a higher level of the spiritual realm, this is the best place for yoga, the best place for meditation, and other types of spiritual practices.

2. Favorable Geography:

The places and the relationships between people and their environments in Nepal are one of the best in the world. This is very favorable for yoga, meditation, and other techniques of spiritual practice. It is located between 26° 20′ and 30°10′ north latitude and 80° 15′ to 88° 19′ east longitude. This part of the earth is proper for yogic practice. That is why yoga originated here. This is the part of earth auspicious and sacred for spiritual growth. It is great in both ways- the physical properties of Earth’s surface and the various human societies that live there. People in Nepal are connected to spirituality.

3. Yoga and Spiritual Centers:

There are many types of spiritual and yoga centers in Nepal. Whatever type of practice you want, is available in Nepal. People are of different types. One likes a type of practice while the other likes other types of practice. Since Nepal is full of spiritual practice, you will find it here according to your interest.  

4. Access to Scriptures:

Many scholars in Nepal can impart knowledge and wisdom in Vedic Sciences such as Karma yoga, Bhakti yoga, Jnana yoga, etc. Spiritual Scriptures such as the Puranas, Bhagavad Gita, Dhammapada, Patanjali’s Yoga Sutras, etc. You will have access to all the ancient text here.

5. Multiple ways of understanding:

There are five major heterodox schools—Jain, Buddhist, Ajivika, Ajana, and Crvka—and six major orthodox Eastern schools—Nyaya, Vaisheshika, Samkhya, Yoga, Mīmāṃsā, and Vedanta. They teach spiritual knowledge in a unique way. You can understand philosophy from various perspectives.

6. Practicing Yoga with Yogis from Around the World: 

We welcome visitors from all around the world on an annual basis. Gain new insights into your yoga practice from yogis around the world. Together, you may practice, walk, cook, volunteer, and forge connections that will last a lifetime. We take pride in building a volunteer community where everyone feels supported and at ease expressing who they truly are. Spend your evening leading your preferred workshop, participating in other events, or sitting in the tipi with your new friends and sharing poems and stories. Talk to us if you have an idea for a fun activity to do while camping, hiking, or trekking; we’ll help you set it up.

7. Practice Seva Yoga (Selfless Service):

Even if a selfless act is conducted without regard for the outcome for the individual, it results in collective benefit and gain. One must face his or her challenges, reluctance, and negativity when doing selflessly. One gains awareness of his or her thought processes, habits, and other personality traits. Let go of personality traits that are no longer helpful to them via this increased self-awareness and discover an inner calm that is independent of and unaffected by external circumstances.

Seva yoga combines Bhakti yoga, the yoga of love and devotion, with Karma yoga, the yoga of action. One helps others through their deeds and does it with a mindset of unadulterated, selfless compassion when one engages in Seva yoga. “The word’s roots are thought to capture the spirit of Seva yoga. Seva derives from the Sanskrit words Saha, which means “with that,” and Eva, which means “too.” Seva, therefore, means “together with.”

8. Practice Yoga in the Himalayas:

There are many mountains and Himalayas which are best suited for yoga practice. You can enjoy the natural beauty, peaceful environment, and ancient system for the practice.

9. Time with Local people:

You can visit local people and understand their culture, lifestyle, habit patterns, traditions exploring, and many more. If you are interested to explore various secrets of Nepal, this is one of the best methods.

10.   The climate and weather in Nepal:

It varies greatly depending on the season and altitude. The Terai region in the south, which is less than 500 meters above sea level, and the High Himalayan region in the north, which is more than 5,000 meters, can both be classified as different climate zones in Nepal. Average temperatures in Nepal’s highest mountains drop to sub-zero levels after reaching a peak of around 24°C in the south. The amount of precipitation varies depending on where it falls in the country, with some high-altitude places in the north receiving less than 1,000 millimeters (mm) and some central and northern pockets receiving more than 3,000 mm. It is neither too hot, nor too warm, neither too rainy nor drought. It has a perfect climate.

11.  Strengthen Your Hatha, Jnana, and Bhakti Yoga Practice   

HATHA YOGA

The yoga style that Westerners are most accustomed to is hatha yoga. The word is derived from the Sanskrit words ha, which means “sun,” and tha, which means “moon.” The goal of the practice is to bring together the active and receptive traits that each heavenly entity represents. The goal of Hatha yoga is to develop harmony between the active body and its environment through proper breathing and physical alignment. Physical strength, physiological health, and emotional well-being are the results of this equilibrium.

Jnana Yoga

Self-awareness is the focus of Jnana Yoga. If you can do it, Jnana Yoga has the power to improve your life as well. Jnana Yoga doesn’t include performing any physical asanas, unlike Vinyasa or Hatha Yoga. Instead, utilizing the appropriate understanding is one of the four paths to enlightenment.

BHAKTI YOGA

The goal of Bhakti yoga is to realize the union of the individual self with God by dedicating oneself to the Divine that is present in everything. It has been called the loveliest of the yogic paths since it fosters love and acceptance for all beings and is driven by a love of God rather than a fear of adverse consequences or retribution. Yoga practitioners who follow the Bhakti path may worship through chanting, mantras of devotion, prayer, kirtan, and rituals.

Sun Salutation B or Surya Namaskar B is an advanced variation of the traditional 12-posture sequence of flowing movements. There are many different Sun Salutation variations, with Sun Salutations A, B, and C ranking among the most popular. Sun Salutation B features 19 poses that offer a full-body stretch that opens the heart, shoulders, hips, back, and chest, and a cardiovascular workout.

Sun Salutation B or Surya Namaskar B increases energy in the body, boosting overall vitality and preparing the body for more advanced poses. When you focus on the preceding breath to movement and flow gracefully from one pose to the next, you will move from practicing physical asanas to moving meditation.

The proper method to synchronize your breath to the movements of your body.

1. Utkatasana – Chair pose

Start in the mountain position, or Tadasana, at the front of your mat. To calm and be within yourself, close your eyes and take a few deep breaths. Inhale, squat your knees and raise your wrists so that your upper arms rest just above your ears. The knee should not cross the toe level but can be behind your toe level. Try to maintain soft shoulders, a long spine, and legs that don’t “overshoot” your toes. Bring your wrists in front of you while bending your elbows if your shoulders are tight.  Gaze fix to your thumbs.

2. Uttanasana – Standing forward fold

Exhale, straighten your legs by pushing through your feet and sweep your body forward and downward while hunching at the hips. Maintain a long spine, move your shoulders away from your ears, and align your fingers with your toes. Bend your knees and put your fingertips on the ground or your hands on blocks if this is too challenging for your hamstrings. Gaze fix to your navel or tip of your nose.

 3. Ardha Uttanasana – Half-standing forward fold

Taking a breath, extend your sternum forward until it touches your fingers. In order to avoid compression, maintain your neck long on the sides and back. Imagine the crown of your cranium and your sit bones as sources of opposing energy that radiates outward.

You could adjust by putting your palms on the tops of your thighs or shins.

4. Chaturanga Dandasana – Four-limbed staff pose / low press up

Deeply bending your knees will allow you to press your palms solidly into the ground. When you become an advanced practitioner, you can try it without bending your knees.  As you exhale, engage your abdominal muscles to support your spine, focus your attention on a spot just in front of your toes, and jump back into Chaturanga Dandasana, sending your energy and sternum’s base towards this focal point. Land with your shoulders aligned with your forearms and your elbows bent. You have to engage your arms, shoulders, and core properly. Your elbows should be about 90 degrees, in this situation, forearms happen to be perpendicular to the ground.

5. Urdhva Mukha Svanasana – Upward facing dog pose

Take a deep breath in, roll onto your toes, and push your sternum forward and upward until your chest passes through the opening between your upper arms. Draw the thighs away from the floor while pressing the tops of the feet, particularly the big toes, solidly into the ground. Try to engage the entire palm region and fingers, not only the heel of your hands. Lift the sternum and look upward while keeping the abdomen slightly engaged to safeguard the lower belly.

6. Adho Mukha Svanasana – Downward-facing dog

Exhale, Raise the belly in and up, and tightly press the palms together. Step over your toes or roll your hips up and back to balance on the balls of your feet with your feet hip distance apart. Press the tops of the thighs back while extending through the sit bones and the crown of the cranium. Instead of pressing your heel to the floor, try to lengthen your spine.

7. Virabhadrasana I – Warrior 1

Exhale, grip your palms tightly and draw your belly in and upward. Step over your toes or roll your hips up and back to balance on the balls of your feet with your feet hip distance apart, it can be zero distance as well. There should be a balanced weight on both legs. Press the tops of the thighs back while extending through the sit bones and the crown of the cranium. Instead of forcing your feet to the floor, try to lengthen your spine.

8. Chaturanga Dandasana

As you exhale, frame the right foot with your hands and return to Chaturanga. Make sure your shoulders don’t drop below the line where your arms are.

9. Urdhva Mukha Svanasana / Upward facing dog 

Inhale and go ahead to Urdvha Mukha Svanasana / Upward facing dog pose.

10. Adho Mukha Svanasana – Downward-facing dog

Exhale, then return to Adho Mukha Svanasana.

11. Virabhadrasana 1 Warrior 1 on the other side

Inhale, Step forward with your LEFT foot into Virabhadrasana from Adho Mukha Svanasana.

12. Move through Chaturanga 

13. Urdvha Mukha Svanasana

14. Adho Mukha Svanasana; hold the pose for five deep breaths

15. Ardha Uttanasana – Half-standing forward fold

Deeply squat on your knees while gazing at your hands at the conclusion of the fifth breath. Hug your abdominal muscles in and up, then firmly push your palms into the ground. Keep your elbows slightly pliable as you rise onto the balls of your feet and hop or float to the top of your cushion. Inhale, returning to your fingers, take Ardha Uttansana, and extend your sternum forward once more.

16. Uttanasana – Standing forward fold

Exhale, Fold deeply, extending the back of your neck and vertebrae, and bringing your palms once more to the outside of your feet.

17. Utkatasana – Chair pose

Inhale, Take a deep breath in, flex your knees, and raise your arms back up towards the heavens. Keep your tailbone long and your neck’s sides open.

Exhale, straighten your legs by pressing into your feet and bring your hands together so that they rest at the base of your heart.

Take five lengthy, deep breaths while standing in Tadasana with your eyes closed. Then, repeat the process. Start with three to five cycles.

Utthita Hasta Padangusthasana is a standing posture that fosters equilibrium, balance, and increased focus. The word is a combination of the Sanskrit words utthita, which means “standing,” hasta, which means “hand,” padangustha, which means “big toe,” and asana, which means “pose”. It is known as the Extended Hand To Big Toe Pose.

How to do Utthita hasta padangusthasana-A:

• Stand straight and tall in samasthiti.
• Inhale and lift your right leg, and grab your right big toe with your right hand while keeping your left hand on your left waist.
• Exhale and pull your leg closer to your chin and slightly fold forward towards your leg.
• Gaze fix to the big toe. Hold the pose for about five deep breaths.

How to do Utthita hasta padangusthasana- B:

• From Utthita hasta padangusthasana- A, inhale and release your forward fold. Continue holding your big toe and keep your body straight
•  Exhale and slowly move your right leg towards the right side while holding your big toe with your right hand. Turn your head to the left side. Gaze fix far to the left.
• Hold the pose for about 5 deep breaths.

How to do Utthita hasta padangusthasana- C:

From Utthita hasta padangusthasana- B, bring your leg back to the front and pull your right in front with both hands. This is done only for one breath according to the Ashtsnga Vinyasa Series. Yet, if you want you can increase its duration up to five deep breaths.

How to do Utthita hasta padangusthasana- D:

• From Utthita hasta padangusthasana-C, inhale, release your both hands and keep them on your waist.
• Keep your leg extended forward parallel to the floor.
• Hold the pose for about five deep breaths, gaze fixed on the big toe, and release.
• Repeat the same process on the other side as well.

Benefits of Utthita hasta padangusthasana:

•  Utthita hasta padangusthasana boosts the strength of your leg.
•  It enhances a person’s feeling of balance, both physically and mentally.
•  It boosts mental focus during meditation, harmonizes feelings, encourages mental steadiness, and heightens self-awareness.
• In addition to strengthening the core and opening the heart, this posture aids in maintaining a sense of calm and equilibrium that is always present.
• It helps to balance the left and right hemispheres of the brain.
• If you do this pose regularly, it works for anti-aging.
• Utthita hasta padangusthasana stimulates the Muladhara (root) and svadisthana (spleen or sacrum) chakras. A person’s feeling of stability, openness to intimacy, creativity, and sense of self are all strengthened when these two chakras are stimulated.
• Stretches and opens the hips, shoulders, and arms while strengthening the legs, ankles, and muscles around the knees.
• It also thoroughly stretches the hamstrings or back thigh muscles.
• Improved digestion and lower back pain relief are both benefits of this practice.

Modifications :

• Beginners who need modifications can use a strap to hold on to the foot, maintain the leg bent, and open the hip to the side. As soon as one is balanced enough to turn to the side, one can also keep looking forward.
• Another adjustment is to bend your knee and hold on to the top of your shin, which is near your knee, rather than your big toe.
• If your balance is not proper, practice it next to a wall or pillar. As and when necessary, take support of it.

Contra-indication for Utthita Hasta Padangusthasana

You should never perform Padangusthasana if you have any of the following medical problems without first speaking to a qualified yoga instructor or ayurvedic physician:

•   Pregnant women later than four months.
•   Knee pain or Arthritis
•   Recent surgery in the neck, abdomen, or knees.
•   Chronic diarrhea
•   Injury in the back, quadriceps, or hamstrings.
•   Persistent headaches or migraine.

Who should not miss Utthita Hasta Padangusthasana?

Padangusthasana can be readily altered to accommodate various fitness goals, ages, and health conditions.

This asana is good for all but very important for:

• Children
• Seniors
• Those who have issues with their kidneys and stomach.
• People who wish to lessen their anxiety and tension.
• People who suffer from lower back pain.
• Those who often experience stomach issues.
• People who experience occasional light headaches.

Remember:  

Deep breath during an asana is very important to gain strength to hold the pose for a longer duration and maintain stability and balance. It is better to observe a deep breath from nostrils to tandem (area 2 inches below your navel) and tandem to nostrils. This practice will continue to recharge your body.

Ayurveda Diet and Nutrition are some of the healthiest supplements for proper functioning of mind, body, and soul. Ayurveda, having origin in the Vedas, focuses a lot of accent on a diet (Aahara) and food (anna), and it holds that a balanced diet nourishes the body, mind, and soul. Ayurveda does not categorize food as good or bad; rather, it places prominence on several factors that affect it, including its biological characteristics, place of origin, environmental factors, seasons, preparation, and freshness. It also offers a logical justification for how to balance food by a person’s dosha and physical requirements. Scriptures state that no letter cannot be a mantra, and no root can be a medicine.  Every man is useful in some way.

According to Ayurveda, “Aahara” (diet) and “Anna” (food) are very important for a healthy life, health, and wellness. Mind, body, and spirit are all nourished by wholesome, healthy food.

Even though each person’s digestive ability may vary, a healthy life requires eating food of sufficient quality and quantity. Food, when consumed in the right amounts, gives you energy, and a healthy complexion, and supports the health of your tissues.

Science, philosophy, and spirituality, according to the 6000-year-old Ayurvedic medical system, are all crucial aspects of living a healthy life. Ayurveda is recognized as a complete medical system as well as a way of life. The individual is inseparable from his or her environment and a “microcosm” within the “macrocosm.”

Ayurveda talks about six tastes. When ingested in the proper quantity, each taste elicited by the meal helps to nourish the body. Sweet enhances the quality of life generally, gives skin luster, strengthens the body overall, and is good for the throat. However, overuse will exacerbate kapha and exacerbate problems including obesity, congestion, and other illnesses.

The right digestive powers (Agni) are stimulated by sour tastes, which also give energy, arouse the mind, and cause salivation. However, frequent use will result in indigestion, water retention, and heartburn. When used in moderation, salt, which is greasy and heavy, acts as an antispasmodic, a stimulant of energy, and a supporter of electrolyte and water balance. Salt, however, causes water retention when used in excess, raises blood pressure, and causes nausea. Rock salt should be used in the diet since it contains minerals, according to Ayurveda.

Pungent assists with digestion, absorption, and sinus cleaning when used sparingly. It also promotes circulation and aids with excretion. It contributes to the body’s health and vigor while acting as a blood thinner. However, overuse can result in sterility, exhaustion, and extreme thirst.

Bitter foods like fenugreek, aloe Vera, turmeric, and dandelion boost all other flavors. They remove fat, tone the pancreas, and function as an antipyretic. Overconsumption may make you feel lightheaded.

“Sour taste” in Ayurveda typically refers to acidic foods or fermented foods, as in “the milk has gone sour.” Yogurt, wine, beer, miso, and pickles are examples of sour foods. Citrus fruits and sub-acidic fruits like peaches are also regarded as sour; nevertheless, sour fruits cool the blood as opposed to ferments, which heat it.

Unripe bananas, pomegranates, and chickpeas are a few examples of astringent foods that are binding and aid in absorption. Use in excess will cause blood coagulation, constipation, and whining.

Indigestion, flatulence, acidity, and the formation of toxins in the body can occur when various foods are consumed together and their qualities are not complementary. However, the same food may be quickly digested and may even encourage “agni” when consumed separately. Ayurveda offers recommendations for food combinations that promote healthy digestion and optimal nutrition. Additionally, it advises using herbs and spices when cooking (Ayurvedic cookery) to make the food easier to digest. Ayurvedic cooking is a great science that teaches how to combine foods and food ingredients in the right ways to keep good health.

Ayurvedic Diet :

According to Ayurveda, every root is a medicine, thus there is no such thing as good or bad food. It also offers a logical method for creating balanced meals for the best nutrition by creating harmonious food groups, encouraging appropriate digestion, and maximizing nutrient absorption. Food that is comparable to one’s dosa will make the dosa worse. To balance the dosa, one needs to choose the right food group. Ayurveda advises:

(a) Right consumption of raw (uncooked) food, fruits, and vegetables,

(b) Prior understanding of the effects of herbs, and

(c) Should stay away from incompatible food pairings, such as salt and milk.

According to Ayurveda, the plants and plant-based foods that make up our diet have a significant impact on how we feel physically and mentally. Ayurveda advises avoiding leftovers and consuming a moderate amount of raw foods in order to have appropriate digestion. It is advised to eat handmade, freshly prepared food for proper nutrient absorption. Spices are used to mellow the negative effects of the dish and make it more palatable. Warm food is advised because it stimulates the Agni and digestive enzymes.

Food intake timing is also taken into account; for example, Vata people may choose smaller portions and eat more frequently. The best times to eat are at dawn and dusk. While Kapha persons can skip breakfast and make lunch their greatest meal, Pitta individuals can eat their largest meal at noon (a maximum of three times). Other aspects to take into account are gender and age. Older people should follow an anti-vata diet, whereas middle-aged people and youngsters should follow an anti-pitta diet.

Similar to how women choose a more anti-Kapha diet, men may explore a more anti-pitta diet. It is advised to have a calm and relaxed attitude for the best digestion. It is advised against eating when one is experiencing strong emotions like stress, rage, or grief, among others, as these things might cause abnormal digestion and have a detrimental effect on the mind, which is the seat of all sensory perception and control. Spices’ Function in the Ayurvedic Diet: Ayurvedic nutrition places a high value on herbs and spices since they are utilized to balance the humoral qualities of food.

For example, ginger neutralizes the heavy quality of the food thus adding ginger will convert the property of heavy food into a lighter state. Similarly, when combined with different food agents it will change its mode of action as ginger when taken with rock salt will reduce vayulvata symptoms, with rock candy it will reduce pitta and when used with honey it will reduce kapha. With its versatile qualities ginger is used for treating indigestion, flatulence, colic, vomiting, stomach spasm, colds, cough, and asthma. In addition to their medicinal qualities herbs and spices enhance the taste and flavor of the food and aid digestive secretions. Herbs and spices also provide mineral and vitamin supplements. Five of the commonly used spices are described below. Influence of food over mind and emotions

For instance, adding ginger will make the property of heavy food into a lighter state since ginger neutralizes the heavy character of the food. Similar to how changing dietary agents can affect a substance’s mode of action, ginger can diminish vayulvata symptoms when mixed with rock salt, pitta symptoms when combined with rock candy, and Kapha symptoms when associated with honey. Due to its adaptability, ginger is used to treat a variety of conditions, including indigestion, flatulence, colic, vomiting, stomach spasms, colds, coughs, and asthma. Herbs and spices provide health benefits in addition to enhancing the flavor of food and promoting the release of digestive juices. Additionally, herbs and spices offer vitamin and mineral supplements.