Raja Yoga

Breathing is a vital part of life. The pranic force is controlled by breathing. Your life is sustained by breathing. Thus, there is great importance of breathing in yoga asana.

Yoga asana is characterized by awareness of the breath and the coordination of the breath with movement, and if you miss this, you are not doing yoga asana but simply some exercise or physical activity.

The importance of breathing in Yoga asana can be listed in three ways according to the description of Yoga asana:

• Since yoga asana is a path or method to align both internal and external systems there requires a pranic flow i.e. proper breath flow to enliven the systems.
• Once your inner system is in proper alignment with breath, you can adjust your body to the cosmic geometry which is the further step for Yoga asana. Again for the adjustment of every single visible and invisible system of the body pranic force is required. Thus you should not miss deep breaths, Ujjayi breaths, or natural breaths with awareness.
• Yoga asana is not limited to the mere adjustment of systems to celestial or spiritual geometry but is also concerned with becoming one with existence. Once more your breath is very important for this boundless work.

Biological Importance of Breathing in Yoga

Without proper breath, you cannot get the actual benefits of Yoga. You cannot understand your body if you won’t integrate breathing during Yoga- asana you will lose your body awareness. Let’s see the importance of breathing in Yoga-asana biologically.

• Biology says Human being utilizes only 40% of lung capacity. The rest are still unused. Therefore, the importance of breathing in Yoga is highlighted for awakening the inactivated part.
• When you take a deep breath or conscious breath, your body gets a sufficient amount of oxygen. This helps to purify the blood, cleanse the body at the cellular level, and heal all types of diseases.
• You grow stronger and more powerful when there is a free flow of breath throughout the body.
• Breath also has a significant impact on our physical alignment and the ways that we hold, comprehend, and move the body in our physical practice. 
• Joint compression and other imbalances from one’s postures and attitudes can be eradicated by breath wakefulness. 

Mental Importance of Breathing in Yoga

Breath has a great influence in mind as well. The most important nutrition for the brain is oxygen. If there is a lack of oxygen in your brain, then you will suffer from different types of problems connected to the mind such as anxiety, stress, tension, depression, unnecessary thoughts, negative thoughts, confusion, loss of memory power, lack of concentration, focus, etc. That is why you need to provide oxygen properly to the brain to eradicate all of these problems. The moment you are aware of your breath, you will find your mind more tranquil and tranquil. You will experience the magic within.

The cerebral cortex is the evolved or super part of the brain. As you engage in mindfulness practice, this begins to work.  As a result, breathing was used during the practice. You begin developing super and fantastic with this.   Our ability to examine the minuter and subtler architecture of our mental and emotional realms is made possible by breath awareness. 

You may know that anything is occurring in your thinking when the breath swings.

Termination of Miseries:

Your comprehension is activated by breath awareness. Your brain’s higher levels start to function. You will be clear about life and the world as a result. Your understanding of the world and the cosmos deepens. The good and bad sides of life are clear to you. You’ll come to appreciate how fleeting everything is. You will achieve mental equilibrium, making it impossible for anything to bother you. You will be in complete harmony, unaffected by dichotomies like success or failure, gain or loss, notoriety or infamy, etc. Life’s suffering and woes come to an end.

The Science of AUM

When we see or listen to AUM, we will have different feelings, devotions, and perceptions in our mind which is honored by all spiritual aspirants all over the world. But sometimes the problem is that it is misunderstood as the symbol of Hindus it is not religion’s religious purposes. It is totally Sanatana or Vedic only for Prani Jagata (creature world), especially for the Human Kingdom. AUM is drawn as a sacred symbol in all traditions and religions as well.

Aum is the one-word mantra which is the most powerful mantra. It is the essence of all mantras. As a rule, every mantra generally starts from Aum otherwise it is considered incomplete. Prayer (Mantra) is very important for understanding the supreme power or soul and for grabbing his existence through mind, body, and intellect. Praying to the divine at short and regular intervals makes it easier to establish communication with supreme power.

Formation of AUM

As the first infinite sound of the universe was AUM when Aakash (Space/sky) appeared (Sankhya Yoga Darshana), later it was the whole universe with all galaxies and planets surrounded by AUM sound. Si it is called as shabdabrahma (word of Universe). This is only the beej mantra, which is in the form of a pure sound vibration or melodious musical tone.

One can experience a typical blissful and joyous condition of mind even if one listens to AUM chanting, done by others. The condition is called Brahmananda. Sound vibrations produced due to Aum recitation would lead us to the power of the generator. This effect of Aum is due to the vibrations of divine sound. That is why it is also called Nadabrahma (Sound of the soul).

• Chanting of the Om Mantra purifies the environment around you and creates positive vibrations.
• Your concentration increases when you chant this universal hymn.
• Om chanting gives you better immunity and self-healing power.
• It improves your concentration and helps you focus.
• The Om chanting produces a vibration and sound which is felt through your vocal cords and sinuses. The vibrations open up the sinuses to clear the airways.
• It can place you in a meditational state which gives you deep relaxation
• The Om not only benefits the person who is chanting it but also the people around them, wherever its vibrations flow.
• The Om Mantra has cardiovascular benefits – by relaxing our mind and body, our blood pressure will decrease and our heart will beat with a regular rhythm.
• Om chanting actually improves your voice by giving strength to your vocal cords and the muscles around it. This is very helpful during old age.
• It is said that rubbing your hands together while om chanting and putting those charged hands on different parts of the body heals or activates those body parts.
• Through chanting and meditation, you can have better control over your emotions, thus allowing you to see situations with a clear and rational mind.
• Regular chanting of this Mantra will take you on a spiritual journey to greater happiness and positivity, but only if it is done daily for a longer period of time. Mantras are not an overnight fix to your problems – you must have patience and learn the correct techniques.
• When the OM Mantra is chanted in a group, the effects are amplified and this will produce immense positive vibrations which charge up the entire vicinity.
• It has been our experience that Om can even help cleanse your skin. The massive levels of internal positive energy and a cleansed aura that come from chanting the Om Mantra regularly will be reflected externally with a sunny glow on your face and body.

Association of AUM and Chakras

• Your spinal cord is strengthened through the vibrations caused by the sound of A or Aaaa…… As this sound is generated from the lower abdomen, it helps to strengthen the supporting muscles of the spinal cord and activates the Mooladhara (at the perineum junction) and Swadhishthan (at below the umbilicus).
• The sound U or Uuu……. is created by vocal cords which benefit the Thymus & thyroid glands and the throat also activates Manipur and Anahata Chakra.
• The sound M or Mmm…… is vibrated from the throat and the cranial cavity activates the organs above the throat and opens the Vishuddhi and Ajna chakra.
• If you’re looking at the spiritual eye while chanting, your eyesight will start improving.
• AUM or OM makes all the chakras powerful which in turn keeps one energetic and enthusiastic, and prana gets an upward direction.
• AUM mantra chanting is the superior mantra sadhana for the physical, mental, and spiritual merits.

Prayer: How to chant AUM or OM

“Tailadharamivachchhinnam deerghaghanta ninaadawat” -Varahopanishad-5.69,i.e it should be chanted very smoothly and continuously like a smooth fall of oil like a resonance of a bell. it should be melodious. traditionally, Aum can be recited in three patterns; Vaikhari (Loudly), Upanshu (Murmuring), and Manas ( Mantally) in the mind.

AUM should be recited 3 times at least more as we like.

AUM:              A…………………………………………………….U…………M……..…
A: U: M =3:1:1 -Physical High scaling

            A………………U……………………….………………………M………..
A: U: M = 1:3:1 Physical + Mental Merits – High Scaling

     A………………U………………M…………………………………..………
A: U: M =1:1:3 Physical +Mental + Spiritual Merits – Equanimity scaling

O……………………………………………………M….., 3:1 – Physical effects high
O………………………..M…………………………. 1:1 – Physical and Mental Effects
O…………….M……………………………………. 1:3 – Physical + Mental + Spiritual

The world is filled with many beautiful nations where one can find different beautiful places around the world to learn and practice yoga. If you are wondering and planning to go to India but are confused due to its large area and vast places around the whole idea. Then be assured and now dive into this amazing blog which will highlight the top best locations in India. We have gathered this location based on facts and experiences that we have received from our students coming to Nepal for more spiritual growth. They have listed the top 7 best destinations for 200 Hour Yoga Teacher Training in India.

Here are the Top 7 Best Destinations for 200-Hour Yoga Teacher Training in India.

Rishikesh

Rishikesh is often called the yoga and meditation capital of the world – and with good reason. Historically, the riverbanks and hills in the vicinity of the town were used by saints for yoga and meditation. Even today, there are internationally renowned yoga centers and ashrams here, and all you need to do to find yourself an ashram or yoga center in Rishikesh is to turn a corner! The most internationally acclaimed was the Chaurasi Kutia Ashram of Maharishi Mahesh Yogi, which once hosted celebrities such as Mia Farrow, Mike Lee, Mick Jagger, and of course, The Beatles. However, the ashram was left in disuse when the Maharishi shifted to Europe in the seventies, but efforts are on to renovate it to commemorate The Beatles’ visit.

Kerala

Yoga is a popular practice in Kerala, with numerous centers that teach the discipline. This southern state of India has embraced yoga with the same fervor as it has accepted many other traditional customs, art forms, and lifestyles.

More importantly, in many places in Kerala, one can still experience yoga in the classical sense – where the emphasis is laid not just on physical well-being but on spiritual awakening also. Yoga is also often combined with Ayurveda, a traditional system of medicine. Together, they provide a unique experience of complete cleansing of physical illnesses as well as mental turmoil.

At the same time, most yoga centers are mindful of modern forms of yoga that are popular around the world. These forms emphasized “asanas” or bodily postures that are known to strengthen the spine and render it flexible. Yoga centers in Kerala also teach these asanas to enthusiastic tourists.

Goa

Goa boasts an amalgamation of modern yoga and alternative ways of healing. Such as Ayurveda, pranic healing, dance healing, and meditation. Goa can also provide you with all sorts of spiritually based activities, filling you up with new energy and a heightened sense of zen. Throw in some amazing organic food and paradise-like scenery, and Goa becomes the one place in India where the East truly meets the West. Goa has witnessed the emergence of numerous yoga teacher training centers and yoga retreats attracting people from different parts of the globe. The Portuguese-style houses and landscape gardens of palm trees make the experience even more beautiful. Here, you can have the best of both worlds.

Goa has plenty of Yoga schools and retreat centers which are also focused on Ayurvedic practices. When monsoon season is over, the institutes are opened again for yogi practitioners to enroll in.

Auroville            

It is a place where the message of unity, peace, and harmony, even today, is sure to change your outlook on life. Auroville is also known for its unique architecture and sustainable methods, implemented to nurture nature. The 3000+ resident community is self-sustainable, and self-sufficient, and believes in exploring, learning, and experimenting.

While the place is gaining popularity, the community living here doesn’t want attention. They wish to continue living this unique, open-minded way of life, a free world they have created for themselves without interference from the outside world.

Dharamshala

Dharamshala is the perfect place for someone who loves the outdoors, mountains, and yoga. Its picturesque landscapes are breathtaking and are an aspect most enjoyed by travelers and spiritual seekers. Situated in the foothills of the Himalayas, its beautiful surroundings provide the perfect setting for yoga in Dharamshala.

The famous yoga styles include but are not limited to Hatha, Ashtanga, Vinyasa, Iyengar, and Sivananda. Practicing yoga amid nature is an experience in itself and that is why we see celebrities also take time away to visit Dharamshala.

Varanasi

Varanasi, sometimes known as Benares or Banaras and Kashi, is a historical and holy city on the banks of the River Ganges in Uttar Pradesh. Varanasi is a pilgrimage location and a center of Indian spiritualism, philosophy, Ayurveda, yoga, and mysticism. At this place, one can get rid of their negative energies, by purifying themselves with detoxification methods and cleansing operations under the specialized yoga gurus.

Varanasi has a variety of holy sites, including temples like Shakti Peethas, and Kashi Vishwanath temple, which is mostly dedicated to Lord Shiva. This place has housed many yoga schools for yoga enthusiasts to flourish in a divine setting over the years. Gain the traditional knowledge here and learn and master yoga by polishing your techniques and skills in an ambient environment.

Mysore

Mysore is a part of South India It is the birthplace of Astanga Yoga where Guru Pattabhi Jois was taught. Mysore is home to ‘Krishnamacharya’ widely regarded as ‘The Father of Modern Yoga’ which makes it much more authentic and attractive for many Yoga practitioners. It is the birthplace of Yoga where great teachers like Guruji BKS Iyengar, Sri Pattabhi Jois and Madam Indira Devi, and Sri TK Deshikachar learned from the Great Krisnamacharya.

There are beautiful palaces and temples in the city including the Mysore Palace. Chamundi Hill is another hill that is famous for its reflecting views. So, you can enjoy the surroundings while finessing your art of Yoga at this knowledgeable city of Ashtanga Yoga. Learn the various authentic forms and asanas directly under the lineage of the creators, as they are not commercially driven, but rather passionate to keep alive the true art of yoga.

Final Words

All these destinations are highly appreciated by the people of India and western countries for the amount of wisdom they shower with the use of Yoga to make the lives of people better. Since Yoga was born in the Himalayas. Yoga is considered as the knowledge given by the Adi yogi to Parbati and then given in the world by Maharshi Patanjali. Since Adi Yogi lives in the Himalayas. Nepal being the land of the Himalayas is the best place to learn the knowledge of yoga as learning the knowledge of yoga in the land of yoga is connecting yourself with the knowledge and trying to utilize it for the perfect transformation.

Learning the 200-Hour Yoga Teacher Training in Nepal or India, you will surely be connected to the spiritual depth of this yogic knowledge. Dive into the real practice of Yoga, to gain the true transformation. Learning in Nepal or India, you will surely gain the true teachings that will enlighten you and provide you with a path for every obstacle in your life. Himalayan Yoga Academy has been offering one of the best experiences of Yoga to all yoga enthusiasts around the world. Our 200-Hour Yoga Teacher Training Course in Nepal is considered the best yoga teacher training in Nepal who are looking for perfect balance for their physical growth as well as spiritual growth.

What is Padahastasana?

The term Padahastasana is traditionally derived from the Sanskrit Language where ‘Pada’ stands for ‘Foot’, ‘Hasta’ means ‘Hand’, and ‘Asana’ means ‘Posture’ or ‘Seat’. Padahastasana also known as ‘Hand to Foot Pose’ or ‘Standing Forward Bend’ works as a miracle to nurture one’s spiritual health.

Padahastasana or Hand to Foot pose is one of the most intense inverted yoga postures widely praised for its muscle strengthening and toning benefits. Being the third pose of Surya Namaskar, this semi-inversional pose of yoga is surmised to reduce tamas, which means heaviness of inertia in the body. Moreover, Padahastasana is believed to enrich body balance and spiritual cleansing by unlocking the energy zones of our bodies.

How to perform Padahastasana?

The following are the steps to perform this pose:

1. First, Stand in Tadasana (Mountain Pose) which means standing while keeping the spine erect.
2. Keep the feet hip-width apart.
3. Inhale, and slowly raise both arms up.
4. Exhale, and start folding forward slowly. Make sure that the spine remains as concave (arched) as possible while bending forward with control.
5. Slide both hands under the feet with the palms up and toes touching the wrists.
6. Exhale gently while moving the face towards the space between your knees.
7. Maintain the pose for 3-5 breaths.
8. Inhale, while looking forward.
9. Inhale, and come back to the center position.
10. Exhale, while bringing your hands down.

Benefits of Padahastasana :

1. Tone Your Body: Padahastasana being an intense stretching pose helps in bracing and toning the body resulting in harmonized, nimble physique.

2. The Spell of Flexed Spine: The semi-inverted pose holds several virtues in making the body free from sprains. This posture protects the tough muscles of the hamstrings, wrist, and lower back from various muscular diseases by enchanting the spell of great flexibility in the body.

3. Better Circulation(Flow): Padahastasana ensures a better blood flow right from the head to heel due to its inverted effect where the head is placed below the heart-boosting the blood flow in the veins. The better flow of blood, in turn, gives a brilliant glow to the skin, hampers anxiety, and fights various signs of aging.

4. Bye-Bye Fat: This pose significantly reduces excessive fat and protects the body from various cardiovascular diseases. This pose is best for vanishing belly fat through regular practice.

5. A Strong Gut: “A good digestion turns all to healthy” The best solution to indigestion and abdominal bloating is Padahastasana. This pose galvanizes the well-functioning of all the digestive organs including the spleen and liver ensuring a smooth bowel movement and a healthy digestive system.

6. Happy Glands: “Hormones are the reason for your happiness.” The glands in our body secrete hormones that play a vital role in maintaining homeostasis. This Yoga asana dominantly vivifies the functionality of the thyroid, endocrine, and pituitary glands to lock up the entire wellness.

7. Awaken Chakras: Padahastasana is a natural remedy to unlatch the nerve centers i.e., the chakras also known as the energy zones present across the body, making them fluid that further contributes to physical, psychological, emotional, and spiritual well-being.

8. Taming Tamas: “Tama attracts misery “ If one’s soul is infected by tamas, Padahastasana is the best drug. Tamasic mind is always wounded with laziness, depression, demotivation, heaviness, etc., which often dulls understanding and limits creativity. Therefore, this pose removes inertia and sets the practitioners free from these downward energies flowing in the spine. Regular practice of this pose makes the body light and energized.

9. The Well-Vata: The alignment of this asana unifies the Vata dosha in the body. Vata presides over all the movements in the body and mind viz. controlling the blood flow, elimination of waste, breathing, and other motions. Therefore as per Ayurveda, Padahastasana harmonizes Vata gifting good mental and physical health.

10. Stress

11. Anxiety

12. Fatigue

13. Speeding up metabolism and concentration

Precautions for Padahastasana:

•    Padahastasana must be practiced before or after a backward bending pose.

•    While bending forward move your torso from the hip joints and not the waist.

•    Legs and knees must be kept straight while practicing the pose.

•    Do not overstretch. Overstretching might overstress the knees, thighs, calves, ankles, etc. resulting in a sprain.

•    Beginners may find it difficult to directly swoop into the Padahastasana posture due to the tightness of the hamstring and lower back. Therefore, one should practice a few simple stretches to relieve the tension from the neck, back, and hamstring before performing Padahastasana.

•    People may take a few days to reach the hand-under-foot pose. It is advised to stretch as per one’s comfort and flexibility.

Who should avoid Padahastasana?

People suffering from the following problems should not practice this asana :

•     Back pain

•     High blood pressure

•     Heart disease

•     Abdominal hernia

•    Knee Problem

Final words:

Padahastasana is an amazing yoga pose that has several health benefits. Right from flexibility to inner peace. Padahastasana showers its healing virtues to the practitioner. Include this healthy pose in your daily yoga routine to achieve the above-mentioned benefits.

Singing Bowls—widely known as Tibetan Singing Bowls or Himalayan Bowls—have been used for centuries across Tibet, India, and Nepal for their profound healing and spiritual qualities. These sacred instruments support deep relaxation, emotional cleansing, meditation, stress reduction, and energy balancing. Their sweet, multilayered tones cut through mental chatter and guide practitioners into a calm, harmonious state. Traditionally found on Buddhist altars, monasteries, and meditation centers, singing bowls remain a central part of Asian spiritual culture.

Nepal—home to the Himalayas and the birthplace of Gautam Buddha—has preserved the pure lineage of singing bowl craftsmanship and sound healing traditions. Today, Nepal Singing Bowl Courses are cherished worldwide for their authenticity, depth, and cultural richness.

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Why Nepal Singing Bowl Courses Are the Most Authentic

Nepal is recognized globally as the heartland of genuine singing bowl knowledge. Many of the finest hand-hammered Himalayan bowls are crafted here by skilled artisans whose families have practiced this ancient art for generations. Nepalese sound healers study deeply in Buddhist philosophy, Vajrayana practices, and Himalayan meditation traditions, ensuring that their teachings carry spiritual integrity—not just technical instruction.

Training in Nepal allows students to learn in an environment blessed with centuries of spiritual heritage. The peaceful Himalayan atmosphere, monasteries, chanting, and natural vibration of the land enhance sensitivity and deepen the experience. Unlike commercialized or modernized workshops found elsewhere, Nepal’s courses preserve the true Himalayan method, allowing students to receive training rooted in spiritual lineage, purity, and authentic healing energy.

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Himalayan Yoga Academy – The Best Sound Healing & Singing Bowl Training Center in Nepal

Himalayan Yoga Academy is widely regarded as one of Nepal’s leading and most trusted providers of authentic Himalayan Singing Bowl and Sound Healing Training. Our academy stands out for its traditional lineage, highly skilled instructors, and deeply experiential teaching methods.

We offer Level 1 to Level 4 Singing Bowl Courses, covering everything from foundational techniques to advanced therapeutic applications. The first two levels provide the main practical foundations, including purification, chakra healing, aura balancing, and deep therapy modalities. Levels 3 and 4 bring tibetan based advanced methods, spiritual activations, deeper vibrational therapies, and high-level Himalayan techniques rarely found elsewhere.

Students receive far more detail and practical knowledge upon arrival, including personalized guidance, one-on-one correction, group practice sessions, and immersive Himalayan teaching experiences. Many students choose Himalayan Yoga Academy specifically for its blend of authentic tradition, scientific understanding, and holistic healing.

By training with us, you are not only learning techniques—you are entering a sacred lineage of Himalayan sound wisdom.

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Science Behind Singing Bowls

According to neuroscience, the human mind functions in five states: beta, alpha, theta, delta, and gamma. Beta is the everyday active state where stress, pressure, and imbalance arise. Singing bowl vibrations shift the brain into alpha and theta states—zones of meditation, clarity, and deep peace. In these states, immunity strengthens, healing accelerates, and the body restores its natural harmony.

Scientific studies confirm that sound vibration influences the autonomic nervous system, endocrine system, immune responses, and neuropeptide pathways. Sound reorganizes internal disharmony, restoring balance on emotional, mental, and energetic levels. The multidimensional tones of singing bowls penetrate deeply, resonating through chakra pathways and energetic layers to dissolve blockages and uplift consciousness.

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What You Will Learn in Nepal Singing Bowl Course – Level 1

• 9 Singing Bowl Purification & Relaxation
• Balancing 4 Bowls Therapy
• Middle-Path / Sushumna Activation Therapy
• Sensual Vibration & Meditation
• Spinal & Lower Limbs Massage & Relaxation
• Pregnancy Sound Therapy
• Third Eye & Crown Active Awareness (A)
• Chakra Healing
• Space Cleansing Techniques
• Group Healing – I

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What You Will Learn in Nepal Singing Bowl Course – Level 2

• Beautiful Aura Ornamentation
• Middle-Path / Sushumna Advanced Activation
• Solar Activation for Confidence & Fearlessness
• Agochar – Tenth Gate / Cosmic Channel Opening
• Sound Massage & Deep Relaxation
• Chakra Healing & Meditation
• Whole Body Resonance & Energy Balancing
• Meditation with Singing Bowl
• Silence Talk – Mind Blank & Psychic Balance
• Chilled Forest – Willpower Awakening
• Group Healing & Meditation

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Learn About Our Singing Bowl Training Levels (1–4)

At Himalayan Yoga Academy, we have designed all four levels to provide a complete transformation:

• Level 1 & 2 → Core foundations, hands-on therapy, purification, chakra healing, practical techniques.
• Level 3 & 4 → Advanced Tibetan sound Healing Techniques, spiritual Himalayan techniques, deep energetic activations, and mastery-level practices.

More detailed instructions, practical sessions, and spiritual experiences are shared directly with students during the training for maximum immersion and understanding.

Silence is the most important and powerful practice in the Universe for every single individual to reach the ultimate goal.  Silence is the “words of wisdom”. A regular one-hour routine of silence practice helps you to stay grounded and focused and remain hopeful when your mind wants to spiral.

The Sphere of Silence :

 The practice of silence is also known as “Mouna Vratha” in Eastern philosophy. Just abstaining from speaking for a set period each day saves energy and directs you to the right path. It brings inner peace and makes a better listener. Silence allows us to focus our energies.

It provides us with the clarity we require to face challenges and uncertainty with confidence.  The hour of silence you practice each morning can be a time for gathering your thoughts, training your mind, and deciding how you want to approach the day.

The Procedure :

Let us divide Sphere of Silence into three segments 30 minutes, 20 minutes, and 10 minutes each. If you’re just getting started, you can try a shortened version by cutting time from each segment, but I heartily recommend working your way up to the full one hour for maximum benefits.

• Your goal should be to complete at least a 21-day cycle without a break. 
• When you first start, you will believe it is simple. 
• The initial inspiration will fade, and reality will take over. 
• Push through this stage and affix it to your routine. 
• It takes time to form a habit, but it will eventually become a second habit.

The Preparation for silence practice :

The foundation rule, as the name implies, is complete silence. The entire one-hour practice must be completed without outside diversions, so turn off all devices and locate a peaceful spot away from others. Prepare a journal and a pen. Pick up a book you’ve been meaning to read for a while and keep it close by.

The First 30 Minutes: Goal Setting

This gives the process for this first segment of the practice, which is also the most important. Some of the things can be your own creative or you can follow these steps- break it down into three 10-minute sets.

Pick up your note copy and use the first 10 minutes to write your short-term, medium-term, and long-term goals. Then, dedicate the next 10-minute set to assessing your progress on the goals you set the previous day.

When you write your goals down, you are forced to be very clear about what you want to accomplish. When you do this every morning, you wake up to those goals, ask questions about your progress, and recalibrate your plans if needed. This will motivate you to focus on moving forward and complete the tasks necessary for achieving whatever success looks like to you.

Use the final 10 minutes to take note of any unmet goals (especially short-term or daily goals) and assess the reasons why you have not achieved them. The events of tomorrow develop from what you do today, so understanding yesterday is the key to shaping tomorrow.

The Next 20 Minutes: Learning and Progression

This is the time to read that book you bought years ago but never got around to reading. 

The ground rule for this segment is to select a book that teaches you new things and broadens your horizons.

When you incorporate reading into your morning routine — when your mind is rested and ready to absorb new ideas — you start your day with inspiration rather than fear of the unknown.

Reading in complete silence and taking down notes gives a better understanding. By writing down your learnings and insights, you will be able to come up with action points to apply to your life constructed on the philosophies in the text.

So, allocate the first 10 minutes of this sequence to reading a topic of your text. 

Then, in the rest 10 minutes, write a summary by your hand of what you just read.

By the end of the book, you will have engaged in an additional step of processing, designed to allow for profound retention and analyzation as well as deepening your short-term memory.

  The Last Ten Minutes: Mindfulness

This final section serves as a grounding phase, similar to a cool-down after a good workout. 

Use the final ten minutes to reflect on yourself and, if you have faith in a higher power, to communicate with the Divine, the Cosmology, your mysticism, the law of nature, the Universe, or whatever you prefer.

Note: In addition to this- the practice of breath observation 5-10 minutes in the morning right after you wake up and 5-10 minutes of breath observation just before going to bed is very helpful.

Its objective is to be present and pay attention to your feelings. Begin with (incoming and outgoing) breath observation. After five minutes practice witnessing your thoughts and emotions. This acts as a natural filter to purify your thoughts. It allows you time to contemplate what your view is and what those views mean to you. It helps you to harness your harmony during stressful situations and mindfully choose to stay balanced, and free from negativity.

Sometimes, be alone with nature, wildlife, forest, rivers, etc., and continue to experience the silence within.

The result of Silence Practice :

• When you practice this for 21 days, you will notice instantaneous changes in your perspective of the world around you, inaugurate to attain a strong and penetrating discernment into everything you perform.
• This is helpful for both worldly and spiritual success.
• Your daily activities will become better and better.
• You will realize a higher level of peace and balance.
• You will realize the joy of inner tranquility. You will realize that silence is a powerful way to deal with stress, anxiety, fear, agony, anger, etc.
• This will give you better control over your mind, and self-control.
• It improves your decision-making.
• You will start to understand the meaning and purpose of your life.
• This eventually gives you self-confidence and an untold intelligence of who you are. The trust in yourself increases.
• You can feel secure amid the noise, uncertainties, and various ups and down around you.
• Unnecessary thoughts and mental agitation are reduced.
• The fifth limb of yoga i.e. pratyahara (mastery and control over sense organs) will become successful.
• It conserves energy and brings you back to the self.
• Sage Patanjali states “Yogaschitta Vritti Nirodah” i.e. cessation of mental tendencies is yoga. This practice will take you to the yogic state.
• Observing Silence in Daily life activities awakens your true potential and inner wisdom.
• You will find the real you when experiencing the real inner silence which stays even amidst tremendous activity.

In our yoga teacher training course, we highly focus on telling our students the true meaning of silence. How one can know oneself with the help of silence practice. We teach our students to practice silence for at least one day as it helps them not only for some days but also for the long journey ahead. We teach them how can silence practice help them enhance their meditation. We teach them several ways of meditation during the 200-hour yoga teacher training course and 300-hour yoga teacher training course.

Written By: Yogi Ram Hari

Ashtanga Vinyasa is the combination of yoga asanas (poses) and is the teaching style of asanas by Shri K. Pattabhi Jois (July 26, 1915- May 18, 2009). The term ‘Ashtanga’ means eight limbs of yoga (i.e. Yama, Niyama, asana, pranayama, pratyahara, Dharana, Dhyana, and Samadhi) as a complete pattern of Yoga Sadhana mentioned in Patanjali Yoga Darshana. But here Ashtanga Vinyasa Primary Series means merely a sequence of asanas for regular practice in his style. Vinyasa here means careful linkage of breath with Ashtanga Vinyasa Yoga is focused on strengthening your entire physical system to reach the ultimate stage of yoga. There are many benefits of Ashtanga Vinyasa Yoga:

• movement of body and
• the static position of the body
• keeping awareness of body, breath, and thoughts.

Physical Benefits of Ashtanga Vinyasa Yoga:

1. It reinforces your body and enhances your hidden physical power.
2. Every single asana in Ashtanga Vinyasa has specific features for curing physical diseases. So, it gives you good health.
3. It prepares you for an advanced level of Asana. For advanced asanas, your body should be stronger and more flexible which can be attained by regular practice of Ashtanga Vinyasa.
4. Ashtanga Vinyasa yoga is very helpful for fortifying your arms, hand, shoulder, and core. This will help you to perform various inverted asanas, hand standing, and hand balancing asanas.
5. It keeps your body active, fit, and fine.
6. It recharges your body which helps you better performance of your daily work.
7. The continuous Vinyasa flow after almost all the poses increases the heat of the body which improves flexibility during the asana. Similarly, this is a very powerful flow to invigorate your body.

Mental Benefits of Ashtanga Vinyasa Yoga:

Ashtanga Vinyasa Yoga is very helpful for your mind. It gives wonderful benefits to your mind for keeping it in delight state.

1. It improves concentration and focus of your mind. There are some balancing asanas in the Ashtanga Vinyasa series that are helpful to enhance your attentiveness and alertness.
   
2. You will be taught to do Ujjayi breath during an asana which gives a sufficient amount of oxygen to recharge your body and brain. This keeps your lungs, throat, and respiratory system healthy. Since the best tonic for the brain is oxygen, the functioning of the brain will improve. Due to a sufficient amount of oxygen, many mental diseases like stress, anxiety, depression, tension, etc. will be cured.
   
3. The working capacity of your mind improves.
   
4. Mind becomes more calm, peaceful, and stable.
   
5. There are many asanas in Ashtanga Vinyasa Series which require strong determination and willpower to perform them. Thus when you do those poses regularly your determination and willpower also increase.

Emotional Benefits of Ashtanga Vinyasa Yoga:

Human emotions are important factors for ameliorating or deteriorating one’s own life. If emotions are not managed properly life will mislead. The main emotions are Interest, Happiness, Surprise, Sadness, Anger, Hatred, Disgust, Contempt, Self-Hostility, Fear, Shame, Shyness, Guilt, etc. If these emotions are beyond your control life will not move on the right track.

One cannot be free from emotions, also it is not important to be free from emotions. But what is important is one should have mastery over emotions. You should not be the slave of your emotions. You should have control and supervision over your emotions. Regular practice of Ashtanga Vinyasa yoga helps you to go closer and closer to the path of mastery over emotions and feelings.

Spiritual Benefits of Ashtanga Vinyasa Yoga:

In Ashtanga Vinyasa Yoga, you need to practice concentration, Bandha, Mudra, etc. which gives many spiritual benefits.

1. In every single pose of Ashtanga Vinyasa Yoga, you are asked to concentrate by fixing your gaze. This uplifts the consciousness level.
   
2. On one hand you are asked to do Ujjayi breath while on the other hand, you are asked to observe your breath during asana. This develops your observing capacity and helps to realize the observer.
   
3. Along with the breath, you are taught to witness the sensation the body has experienced due to the various physical postures. This will help to activate the dormant witness. This is what the goal of yoga is.
   
4. You need to be mindful of the body and breathe during the practice. Thus, at this time you will neither be in the past nor will you be in the future. You will be dwelling in the present. This way you will learn the art of living in the present.
   
5. Along with increasing consciousness, meditation will also improve.

Social Benefits of Ashtanga Vinyasa Yoga:

Since every single individual is a social being, he needs to live in society. If you have sound relations in society, then only social development will be possible. When you attain a balanced and peaceful mind you can deal with people and society in a proper way.

Only a balanced mind will help you to behave in society in the right way. When your emotions are balanced when you are unaffected by hatred, anger, ill-will, animosity, etc. you can behave with people in a harmonious manner. This will make your social connection and relations good. You can become a good person in society as well with the ability to do good work in society.

Besides, your relations with friends, family members, etc. will also be better if your yogic practice is in the right way. Regular yoga practice gives you all-around benefits physical, mental, emotional, spiritually, and social.

In today’s world, yoga helps to create balance in your life. As, we have many things going on in our daily life that creates all physical, mental, and social problems. Learning Ashtanga Vinyasa helps benefit you in every way at every step of life. Hence, you should learn Ashtanga Vinyasa Yoga to enhance your life for the better and make a holistic approach to life.

You can learn all the principles and techniques of Ashtanga Vinyasa Yoga during yoga teacher training in Nepal at Himalayan Yoga Academy. We have a specialty in both Ashtanga and Hatha Yoga. Our yoga teacher training teachers are considered the best teachers in Nepal. Learning at Himalayan Yoga Academy, will not only make you a better yoga teacher but also provide you with a family that you can remember and get help from every part of life. Life is a beautiful journey and let’s make me more beautiful with the help of Yoga.

Written By: Yogi Ram Hari

We are going to discuss some definitions of yoga as available in ancient Sanskrit texts. Many people might be wondering what really is Yoga. We have gathered the definitions of yoga from various texts and literature. Let’s Learn Yoga and Its Definitions.

Yoga Definition 1:

The term Yoga (Sanskrit: योग) is derived from the term “Yuj”, which means to add, unify or connect. Thus, yoga means the Unification of Body, Mind, and Soul. It includes physical, mental, spiritual, social, and ethical practices to still the mind, distinguishing a detached witness-consciousness unaffected by the mind (Chitta) and suffering (Duḥkha).

Yoga Definition 2:

The ancient text has described yoga in various ways with identical essences. There are two important definitions of yoga in the 2^nd chapter of Bhagavad Geeta. Yoga is defined as equanimity or evenness of mind or even-temperedness in the 48^th verse of the 2^nd chapter. Our mind is always reacting. It becomes happy on profit and sad on loss. To the favorable, it gets attached and creates hatred of the unfavorable. It clings to pleasantness and dislikes pain. It means the situation of the mind is dependent on the external factors of the environment.

The habit pattern of the mind is conditional to the situation. The situation is favorable sometimes, while other times is unfavorable. Whenever there is an unfavorable situation in life we become sad and depressed. The true essence of yoga is to maintain balance in both favorable and unfavorable situations. You are not supposed to misbalance your mind due to ups and downs in life. Whatever the type of situation you experience, you are not supposed to lose the balance and harmony of your mind. The situation is not under your control nor can you control any factor of the world.

The only thing you can do is- you can make an effort to control your mind. If you lose the equipoise of your mind due to worldly events, it means you are weaker than the situation. Yoga wants you to become stronger than the situation. If your mental harmony and happiness are dependent on various circumstances or other people, then it shows that you have given the key to your moods to the circumstances or people. Yoga wants you to keep the key to your mood with yourself. Do not allow anybody or anything to disturb your inner peace. This is what yoga means.

Yoga Definition 3:

Yoga is defined as the 50^th verse of chapter 2 in Bhagavad Geeta as well. In this verse, yoga is defined as perfection in your duties/ works. Here perfection does not mean skillfulness or experience. Perfection does not mean expertness in work but it is the quality of enjoying the duty during the process.

Perfection means being happy during the work, not merely on the attainment of the fruits. If you are doing your work with a devoted mind without being worried about success or failure, then it is said to be the perfection of duty. When your duty itself becomes worship, prayer, or meditation then this is known as perfection of work or duty. This can be made clearer with a story-

Some laborers were working on the construction of a temple. Among them, three were individually asked, “What are doing here?”

The first one said, “I am doing a boring job. I don’t like this but I am compelled to do it for my livelihood.”

The second one said, “I am doing my job as a laborer. This is my daily activity. This way I can sustain my life and my family members.” He looks normal, not disappointed as the first one.

The third replied, “I am doing a great job. I feel blessed and lucky to do this holy work as I am working to construct a temple. This temple will last for many years even after my life. People will come to pray and worship here. At least at that time, their mind will be peaceful and holy.”  The third laborer was really enjoying his work.

All three workers were paid the same amount of wages and their work was the same. Yet, one was happy to do it, while the other two were normal and sad respectively to do that work. Perfection of work means a delightful stage of your mind during your work. The faults, error, or problems occurs in your work when you are not enjoying your work. The work will be perfect when you do it with a devoted mind without the expectation of fruits.

Yoga Definition 4:

Patanjali Yoga sutra (Philosophy of Patanjali) defines yoga as a cessation of mental tendencies. When the mind is free from all types of thoughts, when it is completely stilled then it is known as the yogic stage. This is a tranquil state of mind. The observer, at this time, abides in its true nature i.e. in its pure form. While on the other time, it remains identified with the mind. Mental tendencies are ceased when the observer or witness is detached from the mind. There is something beyond the mind which observes not only the mind but everything; thus it is known as an observer, seer, spectator, etc.

The mind is an observed, spectacle. When the observer and the object of observation are distinguished, the mind attains stillness. Thus, Patanjali wants to stop mental tendencies by realizing the differences between the seer and sight. The seer is pure consciousness. Mental tendencies cannot be ceased when this pure consciousness is in a dormant state. When you practice stopping all the mental elements, you need to practice awakening consciousness. When the level of consciousness is higher and higher, you will reach closer and closer to the yogic state. For better understanding, yoga can also be defined as a mindful state. When you become mindful, then the mental tendencies start lowering, and eventually, you will reach the ultimate stage.

In every yoga school around the world, during yoga sessions. There are generally two common mistakes in yoga twists:

1. Practicing without a stable foundation.
2. Twisting mostly from the lower back.

1. Unstable foundation:

In Every Yoga Twist, having a stable foundation is essential. If your foundation is unstable, the twisting action can be incorrect, increasing the risk of injuries.

If your pelvis is not squared, the following happens:

You twist from the lower (lumbar) spine (more on this in the next section). You only stretch superficial muscles (and not twisting the spine).

What is your foundation in twisting poses?

Your foundation is your pelvis in standing and seated twists such as Half Spinal Twist (Ardha Matsyendrasana). It is important for both your sitting bones to be on the ground to create a strong foundation. Avoid sitting on your heel or lifting one hip higher than the other. Keep your hips in line and your spine lengthened.

Modifications to improve yoga twists

As mentioned, grounding your sitting bones, pelvis, or shoulders (depending on the type of yoga twist) helps create a stable foundation. If you find this challenging, here are tips to modify the different yoga twists:

Reclining twists: In Supine Spinal Twist Pose (Jathara Parivartanasana), for example, rather focus on grounding both shoulders than touching your opposite knee to the ground. Modify your pose to ensure that your foundation is stable, then twist from there.

Sitting twists: In Half Spinal Twist (Ardha Matsyendrasana), you can place a block or cushion underneath your pelvis or straighten your lower leg. This will create a more stable foundation if you find it challenging to ground both sitting bones.

2. Twisting from your lower back

If you do not square your pelvis, you are twisting only from your lower, also called the lumbar spine. Why do we not want that?

Your lumbar spine vertebrae are designed in such a way that they can move forwards and backward, side to side, but barely rotate or twist. On the contrary, the thoracic spine (middle and upper spine) vertebrae glide against each other in rotation, ensuring easy twisting of the spine.

How to avoid twisting from your lower back

To avoid twisting only from your lower back, remember to keep your foundation stable and be aware of the range of mobility in the different parts of your spine. Start twisting only a few degrees in the lower spine and move up, twisting more in the middle and upper back.

Safety in Yoga Twists

Incorrect twisting of the spine can cause injuries and back pain. To practice yoga twists safely, keep the following tips in mind:

• Ground your shoulders or sitting bones (depending on the type of yoga twist).
• Lengthen your spine by reaching upwards with the crown of your head.
• When twisting, elongate your lower back and focus on twisting more in the upper and middle back.
• Remember to breathe! Your breath might feel slightly shorter as your rib cage contracts but continue breathing. As you inhale, lengthen through the spine. And as you exhale, twist a bit deeper.

Who should avoid Yoga Twists

In some cases, yoga twists can be dangerous. Knowing your limits and consulting with a healthcare professional before practicing certain poses is essential. If you are unsure if yoga twists are safe for you, please consult your doctor or physiotherapist first.

1. Pregnancy

Yoga Twists shouldn’t be done during the time of pregnancy by female yoga practitioners as it might impact the baby in many ways.

•  Digestive issues

Yes, yoga twists can help with digestion and metabolism. But if you struggle with chronic digestive issues, you should consult your doctor first. Extreme twisting places pressure on the intestines which can worsen gut-inflammatory symptoms.

• Spinal disc injury

Because you focus on your spine a lot in yoga twists, it can worsen spinal disc injuries. Consult your physiotherapist before attempting twisting poses.

• Joint Issues

The sacroiliac (SI) joint is located between your pelvis and lower spine. Incorrect or extreme twisting of the spine and pelvis can destabilize this joint and cause pain.

During your yoga teacher training in Nepal with Himalayan Yoga Academy, you will be thoroughly guided in various classifications of asanas. Twist Asanas will be taught by the gurus and will be briefly explained. These twist asanas should be learned properly from experienced yoga instructors. Here in our 200-hour Yoga Teacher Training and 300-hour Yoga Teacher Training, we request our yoga trainers to learn every asanas anatomy, and physiology with alignment. So they can teach properly to their students as they are yoga teachers after the course.

Reference: Special Thanks to Arhanta Yoga For such wonderful information that we can share it with the world through our wonderful blog platform.