Top 3 Tips to Enhance Your Yoga Teaching Skills

Teaching the ancient science of Yoga is an interesting task, probably the most pleasing one. The job presents one with utmost delight and satisfaction. However, it isn’t at all an easy job, and teaching Yoga requires you to pass all those hurdles that come along the way. The profession is as challenging as the journey of learning Yoga is. Whether you are a teacher at a Yoga school in Nepal or a studio in Munich, you are required to make your students satisfied with your way of teaching. If you are willing to improve yourself as a teacher in the highly demanding world, have a look at the following ways to do so. Here are the Top 3 Tips to Enhance Your Yoga Teaching Skills:

1. Devote yourself to Yoga

Every Yoga teacher is first a yogi. No non-yogi can become a Yoga teacher. While a yogi practices Yoga, a Yoga master worships the spiritual science. Utter devotion to the science of Yoga is the only way one can worship it. There are many people, who just learn the basics of Yoga and start teaching. This is not the way you teach Yoga. It has to be taught with immense emphasis so, before beginning your teaching career, make sure you have the passion inside you to learn more and more about this science of life. Make Yoga an integral part of your life. Before preaching to your students to practice Yoga, start living the yogic way of life yourself. The more you embrace the beauty of Yoga, the better your teaching style will be. Commit yourself to the discipline of Yoga.

2. Bring variety to your teaching

Monotony is one of the most despised words in the English dictionary. Nobody enjoys the company of a monotonous person. You can’t keep on repeating the same thing, in the same way, every day and expect your listeners to digest everything. All people in the world need to have a different taste. In the same way, students in a Yoga class want their teacher to come up with a unique set of ideas for the class. To be a diversified teacher, you need to explore the vastness of Yoga. You can divide different Yoga practices into various routines. Different styles of Yoga on different days. It is recommended to give more emphasis to the philosophical education. Enter the class with a different mood, and distinct stories each day. All these will transform you into an awesome Yoga Teacher.

3. Reading and writing

Yoga is a vast collection of knowledge. Exploring the discipline is probably the best way not only to improve yourself as a yogi but also as a teacher. While you are reading some journals, websites, or books, do not limit yourself just to Yoga. Read everything and anything that comes your way. Look for some form of inspiration in the pieces. Try to write about various topics that you know about. This will improve your language skills and help you shape your teaching style in a fine way finely shape your teaching style. You can create a blog and write about Yoga teaching techniques and your own experience while being in the company of so many students. Many times, deviation from your primary task of teaching the students contributes to your decline as a teacher. Reading various materials keeps your mind sharp and focused at all times.

Shalabhasana is a back-bending Yoga asana that is filled with a large number of benefits for the body, mind, and soul. The word ‘Shalabhasana’ is made of two Sanskrit words – ‘Shalabh’ which means a locust or grasshopper and ‘Asana’ which means pose or position. The final position of a Shalabhasana practitioner imitates a locust. The asana has traditionally been an integral part of Hatha Yoga and is among the popular Yoga exercises. Learn 7 Incredible Health Benefits of Locust Pose Shalabhasana

How to Do Shalabhasana :

To practice the pose, lie down on the Yoga mat with the belly facing the mat. Raise your legs and chest while keeping the pelvis on the ground. Bring the hands above your buttocks parallel to the mat. Make sure the knees and elbows do not get bent. Close your eyes and keep the body in balance. Try to feel the tenderness of the earth before opening the eyes and setting the body free.

Have a look at some of the health benefits of the Locust pose while getting acquainted with how it works with various body parts and organs.

1. Instigates digestion

Digestive organs are among the finest beneficiaries of the Locust Pose. Since a lot of body weight is put on the abdomen, the digestive system gets toned awesomely. From the intestines to the liver, every digestive organ is influenced by the practice of Shalabhasana in some positive way or the other. The ultimate benefit comes in the form of better digestion. It is a matter of tremendous importance that the digestive system of a person works properly. This lets you remain away from all digestive problems such as constipation, stomach pain, diarrhea, etc. Just 5-10 minutes of Locust Pose every morning can help you enjoy your meals in the best way possible.

2. Helps burn fats

One of the most widely known health benefits of Shalabhasana is its ability to burn those extra kilos present in the body. For this reason, the yogic exercise is extremely popular among the modern generation of practitioners. Muscles from almost all parts of the body feel the toning effect of the Locust pose. While removing harmful toxins from the body, the exercise helps you experience immense rejuvenation. Include the practice of Shalabhasana in your daily lifestyle and enjoy its goodness in abundance.

3. Promotes blood circulation

For better circulation of blood in the body, Shalabhasana is of great significance. Almost all parts of the body come into action when one practices the Locust pose. The exercise stretches all the muscles, resulting in blood reaching everywhere. The red liquid enriches each and every cell of the body. Feel rejuvenated, refreshed, and energetic by practicing this asana every day.

4. Cures back pain

Any kind of back issues can be resolved with the regular practice of Shalabhasana. While being in the back-bending and reclining position of the Locust pose, the spine gets stretched and the back muscles enjoy a good exercise. Many people find it difficult to hold the correct posture of the body due to the weakening of the lower backbone, hips, etc. Those people can find this asana influential since the pose impacts the whole back region beautifully.

5. Tones thigh and arm muscles

When it comes to toning the muscles, Shalabhasana can certainly do wonders. One needs to raise his/her legs and arms in the air while practicing the asana. This puts a lot of pressure on the thighs and the arms. Along with strengthening the muscles, the Yoga pose enlivens the body parts. It has a good impact on the joints as well. Strengthening the thighs and arms boosts the whole power of the body. If you are looking to enhance your physical stamina, this asana can help you in a great way.

6. Bolsters the shoulders

The shoulders and the chest have an extraordinary role to play during the practice of Shalabhasana. The exercise is an ideal way to boost the strength of the shoulders, which keeps the body in good shape. In addition, the neck also gets stimulated with the Locust pose, since all three are joined together closely. Those, who feel any kind of pain in their upper body part are recommended to give a few moments of the day to Shalabhasana. It is incredible for maintaining proper posture and alignment.

7. Aids body balance

Shalabhasana is all about balancing the body’s two halves on the pelvis. The practice teaches the body and mind to remain well-adjusted all the time. It throws light on the equitable nature of Yoga and the utilization of the ancient practice in a more inclusive way. You feel similar tranquility as that with Meditation. After a session of the Locust pose, you can feel immense serenity and equitability in the brain. When all three aspects of life – mind, body, and soul work together, it manufactures an environment of eternal beauty and bliss.

Introduction: Health Benefits of Dandelion

Dandelions are green and growing miracle herbs or flowers. Their ability to heal and nourish the body from the inside out makes them one plant you do not want to get rid of this summer. There’s a reason dried dandelion root is so expensive. Here are the top 10 of the most important health benefits of dandelion:

Stronger Bones

Dandelions are calcium-rich, which is the main element required for the growth of strong, healthy bones. They are also high in antioxidants like Luteolin and Vitamin C, which protect from loss of bone density and bone weakening.

Liver Health

One of the greatest benefits of dandelion is how it nourishes and healing the liver. Dandelion has been shown to improve hepatic function by detoxifying the liver and reestablishing hydration and electrolyte balance. It also increases the production and release of bile. One of the greatest benefits of dandelion is its effect on our liver.

Diabetes

Dandelion helps stimulate the pancreas to produce insulin and helps regulate blood sugar levels. It is also a natural diuretic and thus encourages urination. What does this have to do with diabetes? It helps remove excess sugar and salt from the body and reduces sugar build-up in the kidneys (thus helping reduce the risk of renal problems in diabetics).

Urinary Health

As mentioned above, dandelions are a great natural diuretic, and so they help eliminate toxic build-up in the kidneys and urinary tract. The anti-microbial properties of dandelion also prevent bacterial growth in the urinary system, which is great for individuals suffering from recurring urinary tract infections (UTIs)

Better Skin

Dandelion is an excellent detoxifier and antioxidant, making it one of the best herbal remedies for treating acne and other skin problems like psoriasis and eczema. It helps purify the blood and improves liver function, both of which result in beautiful, glowing skin. The major chlorophyll content in dandelion greens is also a win-win for skin health.

Cancer

Another important use for dandelion is its powerful effects against cancer. Many studies have found that dandelion root extract is effective in the treatment of leukemia and breast cancer. It acts by inducing apoptosis in leukemia cells while leaving healthy cells alone. It also has a positive impact on cancer cells that are resistant to chemotherapy.

Jaundice

Thanks to the liver-healing abilities of dandelion, it also helps with jaundice, a disorder of the liver, where it overproduces bile and messes with the body’s metabolism. Dandelion helps regulate bile production, and also promotes urination, helping to get rid of excess bile.

Introdution:

Parkinson’s disease is a degenerative disorder of the brain. Descriptions of Parkinson’s disease are present in the ancient Indian system of Medicine, Ayurveda. It is described as the disorder Kampavata. Parkinson’s disease belongs to a group of conditions called movement disorders. In this disorder, nerve cells or neurons in the brain that control muscle movements are greatly affected. It is characterized by loss of muscle control, which leads to trembling of limbs and head while at rest, stiffness, slowness, and impaired balance. This disease generally develops in elderly people of 50.

Sometimes Parkinson’s disease occurs in younger adults. It affects both men and women. The progression of Parkinson’s disease and the degree of impairment vary from individual to individual. Many people with this disease may live long productive lives, whereas others become disabled much quicker.

Causes:

• Genetic
• Excessive Stress
• Environmental Factors: Possible Toxins could include pesticides and herbicides used in farming, toxins released by industrial plants, air pollution related to road traffic.
• Excessive Alcohol Consumption
• Any other neurological illness
• Drub Abuse

Sign and Symptoms of Parkinson’s Disease

1. Symptoms that affect motor functions

1. Tremors: It is one of the most common symptoms. Trembling in fingers, hands, arms, feet, legs, jaw, or head. Resting tremors are noticeable when hands are at complete rest.
2. Rigidity: This includes stiffness of the joints and when combined with tremor will produce a cogwheel type of rigidity when the limbs are passively moved.
3. Akinesia or Bradykinesia: This slowness or absence of movement.
4. Postural Instability:
5. Shuffling Gait: While walking person takes small step with their feet barely leaving ground.
6. Stooped Posture: In severe or progressive forms of Parkinson’s Disease, the person’s head or upper body may become bent at a right angle to the trunk.
7. Dysphagia: The person may have difficulty in swallowing and this leads to aspiration some times.

2. Neuro-Psychiatric Symptoms affecting (mood, thinking and behaviour)

• Depression: Depression is thought to affect between 30-80 percent of all people suffering from this disease.
• Mild cognitive impairment: The person’s voluntary and involuntary responses will show a significant delayed reaction.
• Dementia: It will often occur in about 20-40 percent of all people suffering form Parkinson’s Disease
• Anxiety: Anxiety can also affect people with Parkinson’s Disease.
• Sleep Disturbances: Insomnia is thought to affect half of those with Parkinson’s Disease. They can include changes to the brain, side-effects of some of the medications used to treat Parkinson’s Disease.

3. Symptoms that affect autonomic nervous systems

• Problems with Urination
• Drooling:
• Erectile Dysfunction in Men:
• Constipation:

Management

Parkinson’s Disease is a chronic disorder that requires board-based management including patient and family education, support group services, general wellness maintenance, physiotherapy, exercise, and nutrition.

Complementary Treatment:

There are many modalities and nutritional supplements which can ease symptoms and improve quality of life. Patients must inform their physician about the over-the-counter medications herbs or other supplements. Exercise therapy can help support and tone the underrated muscles and give inflexible joints a better range of motion.

Yogic Managment :

The practices which are helpful in the management of Parkinson’s Disease:

• Kriyas: Jalaneti, Sutraneti, Kapalbhati
• Yogic SukshmaVyama: Buddhitatha Dhritishaktivikasaka, Medhashaktivikasaka, Manibandha Shaki vikasakakriya
• Yogic Sthula Vyayama: Urdhwagati, Rekhagati
• Yogasanas: Tadasana, Trikonasana, Hastottanmasana, Katichakrasana, Pawanamuktasana, Ushtranasana, Bhujangasana, Makarasana, Shavasana.
• Pranayama: Nadishodhan, Bhramari , Ujjayi and Sitali
• Meditation : Breath Awarness, Om Meditation or Guided Meditation focusing on the affected part.
• Yogic Diet: Alkaline food with less oil, salt and spice

Intro: Obesity

Obesity is the most common nutritional or metabolic disorder commonly defined by body mass index (BMI). It is a condition in which excess body fat accumulates to such an extent that health may be negatively affected. A BMI of 30 kg/m2 or higher is considered as obese. Body mass measurement criteria compare the weight and Height of the person to categorize him/her as overweight, pre-obese, or obese.

Obesity, in absolute terms, is an increase in body adipose tissue( fat tissue) mass. It is considered a chronic disease, like high blood pressure or diabetes. The foods we eat every day contribute to our well-being. Foods provide us with the nutrients we need for healthy bodies and the calories we need for energy. If we eat too much, however, the extra food turns into fat and is stored in our bodies. If we overeat regularly, we gain weight, and if we continue to gain weight, we may become obese.

Causes

A combination of excessive calorie consumption and a sedentary lifestyle are the primary causes of obesity. In a minority of cases, increased food consumption can be attributed to genetic, medical, or psychiatric illness. Excess fat accumulation may be due to an imbalance between energy intake and energy expenditure. There are no specific causes as such but the factors influencing are:

Diet:

Comsumption of high calorie and low –fibre diet

Sedentary Lifestyle:

A sendetary lifestyle plays a significant role in obesity.

Medical and psychiatric illness:

Certain physical and mental illnesses and the pharmaceutical substances used to treat them can increase the risk of obesity.

Socio-economic:

People of high socio-economic group are more prone to obesity.

Endocrine Factors:

Due to certain hormonal imbalance conditions like Hypothyroidism, Cushing Syndrome, etc.

Metabolism:

The persons whose rate of metabolism is low are at higher risk of obesity.

Water retention:

Too much consumption of tea, coffee , aerated drinks, soda soft drinks alcoholic drinks results in deposition of fluid in the body tissues and causes increase in weight.

Yogic Management of Obesity

1. Om chanting and prayer
2. Shodhana Kriya: Kapalbhati, Kunjal , Agnisara, Nauli
3. Surya Namaskar
4. Sukshma Vyayama: Selected Practices of Sukshma Vyayama: Udarasakti-vikasaka (2,3,4,6,7,8,9)
5. Yogasanas: Tadasana, Katichakrasana, urdhwa, Hastottanasana, Dhanurasana, Uttan Padasana, Paschimotanasana, Asdha Matsyendrasana, Ushtrasana, Mandukasana, Shavasana
6. Pranayama: Nadisodhana, Suryabhedi, Pranayama, Bhramari, Sitali and Bhastrika
7. Special Practice: Yoga Nidra
8. Dhyana: Om Chanting, Om meditation
9. Yama and Niyama

Dietary Management

Prevention from Obesity

• Have regular meals at fixed interval
• Do not read or watch television while eating
• Try to keep healthy snacks at home like fruits, vegetables and sprouts.
• Do not keep nibbling between meals. Eat Slowly and chew the food properly
• Avoid drinking alcohol and smoking
• Encourage breast feeding to children as who gets proper breast milk has less probability of getting obesity
• Physical  Activity
• Have control over carbohydrate intake

Introduction: Bronchial Asthma

The asthmatic disorder is a chronic (recurring) inflammatory condition in which the airways develop increased responsiveness to various stimuli characterized by repeated episodes of wheezing, breathlessness, chest tightness, and cough that are at least partly reversible, either spontaneously or through treatment. It is thought that inflammation causes an increase in airway responsiveness (bronchospasm) to a variety of stimuli. Some of these stimuli would have little or no effect or non-asthmatics with normal airways. Many cells play a role in the inflammatory response. More about Bronchial Asthma.

Asthma causes the narrowing of airways and broncho-spasm. The airway narrowing process basically involves:

• Tightening of the smooth muscles around the airways
• Swelling of the airway
• Collecting of thick mucus secretions in the airways

Signs and Symptoms of Bronchial Asthma

• Asthma is characterized by difficulty in breathing, wheezing, and coughing.
• Tightness of the chest/discomfort in the chest.
• Attacks last from one to several hours.
• Severe attacks may affect the heart and circulatory system.
• A severe attack, not responsive to usual therapy is called status asthmatics” and is a medical emergency.
• Hypercarbia, acidosis, and hypoxia is rare in Asthma.
  

Factors for Bronchial Asthma Triggers

• Tobacco smoke
• Infections such as colds, flu, or pneumonia
• Allergens such as food, pollen, mold, dust mites, and pet dander
• Exercise
• Air pollution and toxins
• Weather, especially extreme changes in temperature
• Drugs (such as aspirins, NSAIDs, and beta-blockers)
• Food additives (such as MSG)
• Emotional stress and anxiety
• Smoking, perfumes, or sprays
• Acid reflux
• Occupational irritants (gases, fumes, vapors, dust, tobacco or other smoke, air pollution of any kind)
• Microscopic droppings of dust mites and cockroaches, airborne pollens and molds, plants and plant proteins, enzymes, and pet dander (minute scales of hair, feathers, or skin)
• Viral, sinus infections such as a cold
• Exposure to an allergen (to which the person is allergic)

Management of Bronchial Asthma

Dietary Management

1. Diet plays an important role in the management of asthma.
2. There are foods, which are allergic to asthma patients and such foods should be avoided. These foods include cold foods, ice creams, chocolates, stimulants, etc
3. Foods that add to mucous production should be specifically avoided.
4. Try to take warm water/ drinks
5. When you have an asthma attack, avoid taking food after sunset.

Yogic Management

1. Shatkriyas: Jalaneti, Sutraneti, Kapalbhati, Kunjal, Vastra Dhouti
2. Om chanting and Prayer
3. Suryanamaskar
4. Selected Practices of Sukshma Vyayama: Uccarana Sthala tatha Visuddha chakra suddhi, Budhi tatha dhriti shakti vikasaka, Vaksha sthala shakti vikasaka- 1 and 2
5. Yogasanas: Tadasana , Katichakrasana, Urdhwahastottanasna, Gomukhasana, Usthrasana, Vakrasana, Bhujangasana, Sarvangasana, Sarala Matsyanasa, Shavasana
6. Pranayama: Full yogic breathing, Nadisodhana Pranayama, Suryanadi Pranayama, Bhramari
7. Yoga Nidra
8. Om Meditation

Introduction: Hypertension

Hypertension, also referred to as high blood pressure, is a condition in which the arteries have continuous elevated blood pressure. Blood pressure is the force of blood exerted against the blood vessel walls. Every time the human heart beats, it pumps blood to the whole body through the arteries. The higher the pressure the harder the heart has to pump.

Hypertension can lead to damaged organs, as well as several illnesses, such as renal failure(kidney failure), heart failure, stroke, or heart attack. High blood pressure during middle age may raise the risk of cognitive decline in the later part of life.

The normal level for blood pressure is below 120/80 mm Hg, where 120 represents the systolic measurement (peak pressure in the arteries) and 80 represents the diastolic measurement (minimum pressure in the arteries). Blood pressure between 120/80 mm Hg and 139/89 mm Hg is called pre-hypertension (to denote increased risk), and a blood pressure of 140/90 mm Hg or above is called Hypertension.

Symptoms

High Blood Pressure (hypertension) usually has no obvious symptoms and many people have it without knowing. Untreated high blood pressure can lead to serious diseases, including stroke and heart diseases.

• Persistent Headache
• Blurred or Double Vision
• Nose Bleeds
• Shortness

Cause

• Age
• Family History
• Obesity
• Excess Salt Intake
• Diet
• Addiction(Alcohol & Cigarette)
• Physical inactivity
• Mental Stress

Yogic Management

The role of Yoga in the management of Hypertension is well documented now. The aim of the treatment should be to lower the blood pressure and prevent form further complications arising out of Hypertension. The practices for the management of Hypertension are as under:

Kriyas: Jalaneti, Sutraneti

Yogasanas: Tadasana, Katichakrasana, Urdhawa Hastottanasana, Pawanmuktasana, Vajrasana Ushtrasana, Gomukhasana, Sashankasana Vakrasana, Bhujangasana

Pranayam: Nadisodhana, Ujjayi, Sitali and Bhramari

Meditation: Om Chanting, Breath Awareness, and Om Meditation

Precautions:

• Head Stand Postures
• Hyperventilation Breathing Practices should be avoided.

Special Note: Concentrate more on pranayama and meditation than the other practices.

DHYANA (MEDITATION)

Introduction of Dhyana(Meditation)

The word Dhyana has been derived from the Sanskrit word ‘Dhi’, which means to contemplate, reflect and pay full attention at a point. According to Maharshi Patanjali: “Tatra pratyaikataanataa Dhyaanam”- “An incessant flow of attention on the concentrated object is called Dhyana” It is an adventure into silence.

Dhyana is defined by the Samkhya School of philosophy as “Dhyanam nirvishayam manah” which means the liberation of the mind from all disturbing and distracting emotions, thoughts, and desires.”  Dhyana begins from pratyahara (withdrawal of senses) and Dharana (Concentration), the mind becomes steady and one-pointed through deep concentration tends to the uninterrupted flow of consciousness towards one object that becomes Dhyana.

The Sanskrit words Dhyana and Nididhyasana bith are sometimes used for Dhyana, but it has some differences between Dhyana and Nididhyasana, Nididhyanasana means reflection or contemplation” a method used by the Monastic culture of Vedanta, is one of the eastern philosophy, whereas Dhyana is a conscious attempt is made to still the activities of the conscious mind. Through withdrawal of senses and concentration, one-contentedness of mind is achieved and then concentration is changed into Dhayana.

Misconception about Dhyana:

Dhyana(Meditation) and Yoga are not different sciences, Dhyana is one of the major parts or keys for Yoga, ultimately Dhyana through, yoga is attained, Dhyana is itself Yoga, Yoga is itself Samadhi. But Asana and Dhyana are different stages of Yoga. Yoga is Union or harmony, and Dhyana is the means or vehicle to reach that happening.

Dhyana is not merely feeling about something repeating sacred mantras or concentrating on particular objects or matters. It is not the Pooja or Worship or prayer for grossed gains or boons. It is not practiced by force, just realized or happened. Dhyana is a final and inner part of Yoga. After Dhyana, Yoga begins. The word Dhyana has been used for concentration and advises for concentration and musings of various kinds with closed eyes.

In general ordinary students, practitioners, researchers, and thinkers use Dharana and Dhyana indiscriminately.  Dhyana cannot be taught which is expressive and abstraction science, but an experiencing art where the consciousness of the practitioners is diffused evenly within and without the body, without showing signs of division.

Measures for Meditation:

The following measures are important measures or requirements for attempting Dhyana.

Place:  Places for Dhyana are the Peepal Tree, Gaya Tree, Temples, Gumba, holy places, the bank of the river, the beach shore, the base of the Himalayas, caves, Jungles, and gardens.

Environment: Pure, Fresh, Open, Free, Natural, Greenery and moderate temperature are preferred.

Time:  Brahmamuhurta before sun rising, Noon, Sunsets, and Midnight are four periods in the whole day of 45 minutes duration each during junctures.

Mudra: Any Hand Mudras, and Head Mudras

Posture: Any meditative postures like Sahajasana, Sukhasana, Swastikasana, Ardha-padmasana, Padmasana, Siddhasana

 Diet: Natural, fresh, live, organic, Satvik food.

Purity of Nadis (Energy Channels): As per the ancient scriptures, before Dhyana practiced Yoga, it was very important to cleanse the nadis. Shatakarma cleanses the internal organs, and asanas make a good foundation, an active and healthy body, by practicing pranayama the body becomes pure, light, and radiant, by pratyahara the sensory organs and senses are controlled, Dharana brings in the shape of concentration, and Dhyana helps in self-realization and finally it leads the aspirants to have Yoga or Samadhi, an enlightenment state. Hence one should practice these patterns; otherwise, there is the likelihood of getting harmed by the practice of the means of yoga.

Types of Dhyana(Meditation):

According to Gheranda Samhita, there are three types of Dhyana: Sthula, Jyotir, and Sukshma

Others: Vipasana Dhyana, Mantra Dhyana, Aajapa Japa Dhyana, Preksha Dhyana, Pranava Dhyana, Brahmanaada Dhyana, Mudra dhyana, Chakra Dhyana, Zen dhyana, etc.

Do you know the fact that every year, nearly 60 million people die from heart attacks only in the United States? Stress, hypertension, and cholesterol are major reasons behind our spoilt and untimed cardiovascular health. Thankfully, Yoga is there to help us tackle this epidemic as well. Multiple studies of universities have observed that regular yoga practice keeps your heart healthy and helps it fight several diseases. So, Learn about Yoga Asana for Cardiovascular Health.

You will be surprised to know that by performing some specific yoga poses, heart chakras can also be activated and heart health improved greatly. In this blog, Ekattva shares yoga poses that help a heart stay healthy.

Vrikshasana- Tree pose

This standing asana is known for strengthening your knee, ankle, and joints. Vrikshasana helps you improve your motor abilities by giving you proper balance. In addition to it, tree pose calms your brain, and takes away unwanted stress, resulting in improved blood circulation. Learn how to practice tree pose:

• Stand absolutely erect and drop your arms to the side of your body
• Slightly bend your right knee, and then, place the right foot high up on your left thigh. Make sure that the sole is placed firmly and flat on the root of the thigh.
• Your left leg needs to be absolutely erect. Once you have assumed this position, breathe, and find your balance.
• Now, inhale, gently raise your arms over your head and bring them together in a ‘namaste’ mudra.
• Look straight at a distant object and hold your gaze. This will help you maintain balance.
• Keep your spine straight. Note that your body needs to be taut, yet elastic. Take in deep breaths, and every time you exhale, relax your body more.
• Gently bring your hands down from the sides, and release the right leg. Come back to the original position of standing tall and straight as you did at the beginning of the practice. Repeat this pose with the left leg.

Trikonasana- Triangle pose 

This asana opens up your chest and heart by stimulating the abdominal organs. By stretching your hips, groin, calves, spine, and back, trikonasana ensures your heart is always pumping at its best. Trikonasana is a beginner-level yoga pose. By regular practice, you will be able to reap its benefits for your heart.

Here’s how to practice the triangle pose(Trikonasana) :

• Stand straight keeping your feet about a leg distance apart. 
• Turn your right foot out and left foot’s toe in about 45 degrees. 
• Now roll the right thigh keeping the right knee in line with the first two toes. 
• Draw the lower belly in and upkeep arms parallel to the floor or mat. 
• Move to the right while inhaling.
• Extend your body over your right leg and push the hips back. 
• Bring your right arm down while exhaling.
• Keep your hand either on the leg, the floor or a block. 
• Rotate your ribs towards the ceiling. 
• Raise your left arm straight to the ceiling keeping in line with your shoulder, palm facing forwards. 
• Lengthen through the sides of the neck, keeping it in line with the spine. 
• Look straight ahead, or tuck the chin slightly.
• Now turn to look up towards your left hand. 
• Breathe gently as you press through your feet.
• Extend through fingertips and crown of the head, and rotate your ribcage. 
• Press your feet firmly into the floor to release from the tree pose. 
• Inhale and lift your left arm up as you come back to a standing position. 
• Pivot your heels and repeat on the other side.  Repeat 5 times. 

The major aim of trikonasana is to increase your cardiovascular activity. The triangle pose also helps in activating the heart chakra. If you find it difficult to practice on your own, consult a yoga teacher to teach you!

Do you practice yoga and want to teach? Enroll in the 200 Hours YTT Program to get your teacher certification!

Veerbhadrasana- Warrior pose

Warrior pose is best known to improve stamina and balance. Virabhadrasana helps stabilize your heartbeat too. While performing this stretching exercise, our body secretes hormones that help to normalize heartbeat and relax us as well. Here’s how to do it:

• This pose begins with finding the Warrior 1 stance with your front knee stacked over your front ankle and placing the rear foot firmly down at a 90-degree angle.
• Once done, bring your both hands to your low back and slowly start to inch them down towards your back leg.
• Keep your hips moving forward as you allow your chest to lift up.
• Release very slowly and carefully!  

Very few are aware of the fact that Veerbhadrasana is one of the several limbs of heart chakra-activating asanas.

Urdhava Dharurasana- Wheel pose

Wheel Pose develops mobility and flexibility in your spine and hip flexors. Urdhava Dhanurasana also benefits your heart by creating a ‘space’ in your heart. This stretching yoga pose gives your heart additional breathability by giving your body an energy boost. Learn how to practice this healthy heart yoga pose:

• This intermediate-level heart chakra pose begins with laying on your back with your feet on your mat and knees facing the sky.
• Now bring your hands beside your ears keeping your fingers towards your shoulders and elbows towards the sky.
• Deep inhale for once and then press evenly into your hands and feet to push yourself up.
• You can select the option to come to the balls of your feet for more intensity.
• Stay in this position while holding your breath.
• Tuck your chin towards your chest and slowly lower to your mat, your hips are the last things to touch down.
• Relax in Shavasana!

Tadasana- Mountain pose 

The fundamental purpose of the mountain pose is to strengthen your spine, sharpen your focus, and improve blood circulation (heart-related) in your body. Tadasana is the foundation of every standing yoga asana. It helps improve blood circulation and also makes your body flexible. Here’s how to do it! 

• Begin this heart-strengthening asana by standing with your feet together. 
• Make sure you distribute your weight evenly on your feet. 
• Now, lift your kneecaps and activate your quadriceps muscles.
• It’s time to press the backs of your knees forward without bending them.
• Hug your upper thighs together to activate both your adductors. 
• Place both arms alongside your body and turn your biceps and palms to face forward. 
• Align your neck straight so it feels long and even on all sides.
• Inhale deep and lift your rib cage evenly away from the pelvis.
• Exhale and hug in the sides of your waist creating lumbar stability.
• Stay in Tadasana for at least 8-10 breaths.

Practicing this heart-friendly yoga pose for 3-5 minutes daily will strengthen your immune system, making your heart agile.

By practicing the above yoga poses, you can reduce the chances of a heart attack and other cardiovascular diseases to a great extent. But remember, if you are already suffering from heart or any other medical condition, it is always advisable to ask your doctor and yoga teacher before beginning the practice! 

If you have been practicing yoga for a while and have the desire to learn more about yoga’s healing poses, join our Yoga Alliance certified 200-hour YTT program and help others stay away from cardiovascular diseases. Drop your queries at email at himalayanyogainnepal@gmail.com

What is Samadhi?

Samadhi in Yoga is the 8th and final stage or step in the system of eight-limbed Ashtanga Yoga. It is explained in the Yoga Sutras of Maharishi Patanjali as total absorption in the object of meditation, where the mind becomes completely still. There are various stages of Samadhi each leading to a higher superconscious state of mind.

How to practice Samadhi?
Samadhi cannot be practiced. It happens spontaneously just like meditation. There is no effort involved. One cannot forcefully practice Samadhi. We have to start from the process of Dharana or concentration with effort and in due course of time experience Dhyana or a state of meditation, which occurs spontaneously.

In Dharana (concentration), there is focus and effort and in Dhyana (meditation) there is de-focus, relaxation, and effortlessness. In Samadhi, there is a sudden jump from the state of Dhyana or meditation into a state of total absorption in the object of meditation, where the knower, knowing, and known merge into one conscious reality.

This is effortless. It is an experience of the superconscious state of mind. It can be compared to deep sleep, except that, in deep sleep, we are not conscious, while in Samadhi one is fully conscious.

The liberation of this state comes from transcending the confines of the ego. You are no longer wrapped up in the trappings of like, dislike, judgment, worry, and fear. You become completely absorbed in the present moment, at all times, while remaining in total awareness. This is a pure state of being. As you go through your daily tasks, you are no longer replaying the past or looking into the future. You are immersed in the enjoyment of each moment as a sacred act. 

Samadhi brings you freedom from the cycle of karma, which is a result of never-ending desires (vasanas) and memories (sanskaras). What this means is that you will still have desires, such as hugging your children or eating food, but you won’t be a prisoner of the melodramatic cycle that karma brings. As the ego is continually concerned with what’s “me” and “mine,” your higher self knows that there is never a lack of anything because there is no separateness. Therefore, all fear subsides and what is left is pure love.