10 Yoga Poses for Boosting Productivity

Himalayan Yoga Nepal presents an article on 10 Yoga Poses for Boosting Productivity. Firstly, what is Yoga? Yoga is an ancient creation that has evolved over a thousand years of incessant practice and grows with new styles. It is the practice of harmonizing, the body, mind, and soul or spirit. It combines asana or physical exercise, pranayama (breathtaking exercise), and meditation to enhance overall well-being. Yoga means the unity or connection of Body, Mind, and Spirit.

Yoga is a fundamental natural practice important for boosting or enhancing productivity or energy without any side effects. Holistically, it works to rejuvenate the physical body. Also helps to calm the mind and uplift the soul or spirit. It helps to boost the physical level, mental clarity, and emotional resilience which is crucial for maintaining quality performance in daily life. Physical and mental well-being is important for everyone.

Yoga Contributions to Boost Productivity

1.Enhances focus and mental clarity:

Daily practice of yoga crucially helps to enhance the mental focus and clarity of things.  Exercise like pranayama (breath control) and meditation is recommended. 

2. Stress and Anxiety reduction:

Yoga helps to reduce stress levels by lowering the stress hormone or cortisol level in the body. Relaxation poses like Shavasana or corpse pose and gentle sequence work to reduce the tensions and promote emotional balance and proper decision making.  

3. Boosts physical energy and well-being:

Yoga helps to improve oxygen flow and reduce stiffness caused by sedentary habits.  Surya Namaskar/Sun Salutation is a dynamic posture for boosting energy and well-being.

4. Encourages time management:

Yoga brings pureness and celerity over you which encourages your daily activity within a particular time.

5. Increased the level of creativity and problem-solving:

Stable minds always work differently and perfectly. Yoga helps your blood circulation perfectly with the help of a headstand or downward dog posture and helps to promote mental flexibility and fresh perspective.

6. Improves mental and physical stamina:

Yoga fundamentally helps to promote mental and physical energy level endurance by stretching the body and calming the mind.

7. Enhances better sleeping:

Yoga Nindra is one of the best yoga postures that enhance your productivity level. Better sleep is necessary to improve stamina.

8. Remove physical discomfort and enhance posture:

Yoga helps maintain body balance by practicing different poses. Spending at least 10 to 15 minutes daily can improve overall stability and well-being. Physical discomfort like back pain, spinal issues, and knee pain can be reduced after the yoga practice.  

9. It helps to increase self-awareness:

Yoga increases self-awareness of your body, mind, and soul. It fosters mindfulness, tranquility, and bliss that guides you to identifying your unproductive habits like multitasking, or overworking.

10. Promote long-term health:

Yoga has no side effects which you can do in your daily life which always focuses on enhancing your long-term health. It reduces your tension and promotes your focus positively.

10 Yoga Poses for Boosting Productivity

1. A seated cat-cow stretch

Sit in a chair with your feet on the floor. Put your hands on your knees. Inhale, bend your back and lift your chest (Cow Pose). Inhale and round your back and rest your nose on your chest (Cat Pose).

2. Bend the seat forward

Sit on the edge of a chair. Hinge forward from your hips, hang under your head, and reach down.

3. Seated spinal bend

Sit with your legs straight. Place your right hand on the back of your chair and your left hand on your right knee. Looking over your shoulder, twist the pole to the right. Repeat on the other side.

4. Eagle arm stretch

Extend your arms forward; cross one arm over the other, and wrap your elbows around each other so that your palms are facing each other. Raise your elbows slightly.

5. Throat roll

Sit tall with your nose to your chest. Slowly roll your head in a circle. After a few rounds, turn around.

6. Sit side stretch

Sit on both feet. Raise your right arm over your head and lean your left arm against the chair. Repeat on the other side.

7. Wrist elbow and finger stretch

Extend your arms forward, palms up, and gently pull your elbows back with the opposite hand. With the extension of the elbow.

8. Sitting pigeon Posture

Sit with your back straight. Cross your right ankle over your left thigh. Extend your right leg and lean forward slightly to extend it further. Repeat on the next leg.

9. Stand forward and bunching

Stand up, lean on your hips, upper body forward, and extend your arms down. Keep your knees slightly bent.

10. Tree Pose

Stand with one foot on the floor. Place the bottom of the other foot on the calf or inner thigh (avoiding the knee). Balance and raise your hands or head in prayer.

Best Yoga Tips to Boost Productivity

• Start your day with Surya Namaskar or a short yoga session
• Practice the above-mentioned Yoga poses for 5 to 10 minutes whenever you feel tense or tired.
• Maintain steady breathing throughout.
• Take short yoga breaks during work, ensuring your office provides the necessary space and privacy if needed.
• End your day with comforting poses for better sleep and relaxation.

What yoga is and how does it work to balance physical and mental well-being is necessary. Why do people need it daily to make living easy, stress-free, and peaceful? There are many ways to practice yoga, each individual can perform how they want, for what purpose they want. Even though, it’s the process of doing all the circumstances purely and truly to connect the self with the divine. It is a circumstance of Body, Mind, and Soul in essence. It focuses on spiritual consciousness.

Yoga is a miracle it brings changes automatically after regular practice. Similarly, Yoga practice is an essential gift that get from our ancestors. Yoga has several benefits for human beings to bring tranquil change. Here this blog is about the 5 best Yoga Asanas for the Lungs. If you are suffering from lung disease and any lung problem and looking for an ancient treatment process that can recover without any side effects, then probably this 5 Best Yoga Asanas for Lungs blog is for you. 

Breathing is the process of art. Yoga asana can significantly enhance lung health, improving deep mindful breathing and supporting respiratory efficiency.

• Yoga poses such as Cobra Pose (Bhujngasana), and Bow Pose (Dhanurasana), those pose help to open chest stretch lunge and help to boost lunge capacity.
  
• The half-fish pose (Ardha Matsyendrasana), a twisting pose, detoxifies and stimulates lung function.
  
• While camel pose (Ustrasana) and Triangle pose (Trikonasana) expand the chest properly and foster improved lung capacity.
  
• Additionally, the Breath of Fire pose( Kapalbhati pranayama) and  Nostril breath (Nadi Sodhana pranayama), are effective powerful Yoga asanas for breathing exercises, clear the nasal passage, increase oxygen intake in the lungs, and enhance lung productivity.
  
• Practicing that kind of Yoga asana is beneficial not only for the lungs but also for the body, mind, and soul simultaneously which helps the regular respiratory system, and strengthens of lungs in an effective way of improving overall well-being inclusive lung.

10 best effective yoga poses for Lungs

1. Bhujngasana (Cobra Pose)

Cobra is a gentle backbend yoga pose that resembles the raised hood of the cobra style. Bhujangasana is often used in yoga sequences such as Surya Namaskar is better known for strengthening the spine, opening the chest, and increasing flexibility in the back.

Process for Bhujngasana (Cobra Pose)

1. Lie on your stomach- start by lying face down toward the mat with extended legs and toes. Keep your hand comfortable just under the shoulder with your elbow close to your sides.
2. Engage the core and legs-press the upper point of your toe and engage with thigh muscles. Which constantly helps to protect and make balance of your back.
3. Lift the chest a little up take or breathe in and slowly lift your chest over the mat. Rather using your hand use back muscles to make better balance. Keep your elbows slightly bent.
4. Open chest wide- Make your shoulder blades back and down, while expanding your chest forward.
5. Hold the pose- Take a deep and slow breath for a second and try to keep the neck long and gazing slightly upward.
6. Release- slowly release your breath, sit back on the mat, and sit comfortably.

Benefits of Cobra Pose

1. Strengthens the spine and back muscles.
2. Stretch, shoulders, chest, and abdomen.
3. Reduce the stress level, and fatigue by gentle opening of the heart center. 

2. Dhanurasana (Bow Pose)

This pose focuses on the deep backbend in yoga that resembles the shape of an anchor bow. This yoga pose helps to strengthen the back muscles open the heart centers and help to stretch of whole front body structure. This is taken as one of the best ways to enhance body flexibility.

Process of Dhanurasana (Bow Pose)

1. Lie on your stomach- lie down over the mat with your legs extended and arms by side.
2. Bend your knee properly- bring your heels close to your glutes take back your hands and grab your ankles in a bow pose.
3. Lift your chest and thighs- First, take a deep breath in and exhale it slowly. Press your feet into your hands to lift the chest and thigh.
4. Open the chest part- draw your shoulders back away from the ear and gaze slightly upwards.

• Hold the pose- take a deep breath and hold it for a second, stretch your body slightly.
• Release- exhale the breath and gently back to normal position by lying down your chest and thighs on a mat. Release your ankle.

Benefit of Dhanurasana (Bow Pose)

1. Strengthens the back muscle which is beneficial for good posture.
2. Stretch, shoulders, chest, and abdomen to enhance flexibility.
3. Stimulates the digestive organs that help to improve the digestive and relieving constipation.
4. Help to boost the energy level that makes you stress-free, fatigue and

3. Ardha Matsyendrasana ( Half fish Pose)

It is the yoga posture that helps to stretch your spine and shoulders, while its focus on increasing the flexibility of the chest.

Process of Ardha Matsyendrasana (Half fish Pose)

1. Start with seating position- seat on the mat and extend your leg in front. Bend your knees and place your feet on the floor.
2. Make your lag position: seat with your left leg under your right leg, and bring your left heel near your right hip. Touch your left knee with your right leg on the floor next to your left knee.
3. Twist your leg: take a slow deep breath, lengthen your spine, and place your hand beyond you. Then exhale the breath twist yourself to the right, bring your arm across the body, and press your elbow against the outside of your right knee for a deep twist.
4. Open the chest: Keep your spine tall and open your chest as you twist, and turn to the right arm slowly.
5. Release: take a deep breath and exhale it, slowly return to the beginning position, then constantly repeat to another side. 

4. Paschimottasana ( Seated Forward Bend)

Paschimottanasana or Seated Forward Bend is a typical yoga posture that stretches the entire back of the body, from the spine to the pelvis and calves. This poses support for calming the mind, as well as relaxing and stimulating the digestive system.

Process of Paschimottasana (Seated forward bend)

1. Start with a sitting position: Sit on the floor extended leg straight in front of you and your spine up.
2. Exhale and lengthen: Take a slow deep breath and reach your arms up as you stretch through your spine.
3. Inhale and move forward: As you inhale, bend your hips and start rolling forward, moving your hands to your feet. As you go deeper into the pose, stretch your spine.
4. Hold the pose: Hold your feet, ankles, or heels if you can. The leg bandage can also be used if needed. Focus on stretching your spine and relaxing your head and neck.
5. Take a deep breath: Hold the pose for several breaths, allowing your body to expand and deepen with each inhalation.
6. Release: Exhale as you gently lift your torso back into position.

Benefits of Paschimottanasana

1. Stretches the spine and pelvis
2. Relaxes the mind
3. Stimulates the digestive system
4. Improves yoga pose
5. Relieves menstrual discomfort

5. Setu Bandasana ( Bridge Pose )

Setu Mudra is an open chest yoga that strengthens the spine, opens the chest, and provides flexibility in the neck and back.

Process to do Setu Bandhasana (Setu Mudra)

1. Start with a sitting position and lie on your back gently: Start by lying on your back with your arms at your sides facing the floor. Bend your knees and place your feet in a hip area near your waist.
2. Make a position of feet and legs: Your feet must be flat on the floor and your knees should be parallel directly over your toes.
3. Exhale and lift your hips: As you inhale, press your legs and arms onto the mat, lifting your hips toward the ceiling. Keep your hips level and engage your core to support your lower back.
4. Hold the pose: Keep your nose in slightly to protect your neck, and breathe deeply, holding the pose for 5–10 breaths or as long as is convenient.
5. Release: Exhale and slowly lower your spine back down, one spine at a time.

Benefits of Setu Bandhasana

1. Strengthens the pelvis and pelvis
2. Open chest and shoulders
3. The front body is wider
4. Relaxes muscles

Besides, the asana is effective for lung improvement and stability.

• Trikonasana (Triangle Pose)
• Ustrasana (Camel pose)
• Nadi sodhana pranayama ( Alternate Nostril breath)
• Kapalbhati pranayama ( Breath of fire)
• Matsyasana (fish Pose)

Conclusion: A Way for the Better Lungs through the Practice of Yoga

Practicing yoga in your daily life is the only way to increase physical, and mental stability. It helps to improve your well-being. Besides, it focuses on enhancing your life as well. So, make you’re your daily passion to live happily. Further, if you need any guidelines about yoga and any other like retreat courses in Nepal, Singing bowl training, and Yoga teacher training. We, Himalayan Yoga Academy were always available.

Yoga for Diabetes and control diabetes with yoga:

Diabetes is one of the most common non-communicable diseases, and globally, it affects many people. It is defined as impaired insulin production, decreased insulin sensitivity, or low insulin resistance, which leads to high blood glucose levels. Living with and managing diabetes can be challenging, but there are natural remedies to help regulate blood sugar levels. Hence it is manageable as Yoga For Diabetes is a common approach nowadays.

As per several studies and research articles, diabetes patients are believed to benefit greatly by living a more active lifestyle and exercises that support one’s physical and mental health simultaneously. As well as the importance of interventions, lifestyle changes, and a balanced diet to manage diabetes, yoga also plays an important role in helping to control blood sugar levels naturally.  Yoga is the practice of physical and mental wellbeing providing a holistic approach to health. It is a great way to manage diabetes naturally.

Benefits of Yoga in Diabetes

Yoga can help by improving blood sugar levels, increasing insulin sensitivity, and more. It can help block and reduce stress hormones (cortisol and adrenaline) which is also one of the many factors that can contribute to insulin sensitivity. Some of the benefits of yoga in controlling diabetes are as follows:

• Improves insulin sensitivity: Yoga helps your body use insulin more efficiently, which means better blood sugar control.
  
• Reduces Stress: Stress can raise your blood sugar. Yoga helps calm the mind and reduces stress, preventing the increase.
  
• Helps with weight loss: Maintaining weight is important for managing diabetes, and yoga can also help with activeness and fitness.
  
• Improves circulation: Yoga keeps your blood flowing, which helps insulin to pass through your body more efficiently.
  
• Improves overall health: Yoga improves flexibility, energy, digestion, and even sleep which is very important in managing diabetes.

How does yoga help in diabetes control?

It is hypothetical to know that yoga meditation is the root solution to every problem that exists in both physical and spiritual elements and makes you think like oh my god when you know how it performs in your body with zero side effects. There are thousands of yoga Asana to balance and connect the inner consciousness with the cosmology. Similarly, Yoga is a universal self-practice that can reduce and control any physical and mental instability for better performance.  

Yoga asanas are the perfect way of controlling diabetes which involves combining yoga poses, and divine practice with breathing techniques. Yoga Asana like Trikonasana (Triangle pose), Bhujangasana ( cobra pose), Setubandhasana (like bridge pose), and other fundamental postures not only increase the flexibility and strength of the body, mind, and soul but also improve the circulation and stress reduction, whereas vital for sugar management.

Cooperating with a breathing exercise known as pranayama such as Nadi Sodhana (alternative nostril breathing technique) and Ujjayi breath (Victorious breath) constantly helps calm the mind and regulate metabolism. The regular practice of increased consistency makes it flexible to guide or monitor how Yoga asana affects blood sugar levels. It also integrates tranquil mindfulness and deep meditation, which enhance well-being to control stress and support diabetes management. It plays a significant role in emotional well-being and better consciousness, and can greatly affect diabetes. Thus, it is an essential approach to yoga to complement a balanced diet, schedule fitness activities, and prescribe medication. It can improve your overall fitness, maintain a healthy weight, and body function.  

Tips and techniques of diabetes control with yoga practice

Controlling diabetes with yoga can be an alternative beneficial for a compressive management plan—essential tips and techniques.

1. Choose the right Posture to improve blood circulation and reduce stress. It involves asana like Trikonasana, Paschimottasana, Bhujangasana, Vrikshyasana, and Tadaasana to balance strength and stability.
2. Practice breathing techniques is essential which helps for better metabolism through Pranayama.
3. Divine mindfulness and meditation are crucial for managing high stress and connecting your emotional well-being with yoga and energy.  
4. Monitor blood sugar levels in your body and know ow how yoga helps to improve diabetes and improve fitness.
5. Focus on a healthy lifestyle with daily exercise, meditation, nutritious food, and necessary Medicare. 

Yoga Asana for Diabetes

Different aspects of Yoga help in the management of diabetes:

1. Asanas ( Yogic Asanas & Sequence ) :

Asanas emphasize the relationship between body, mind, and consciousness and focus on synchronizing breath with movement. They include stretching, twisting, and relaxation. The key to performing yoga postures is to be steady and comfortable. Seated postures like Ardhamatsyendrasana, Yoga Mudra, and Mandukasana improve pancreatic function. Asanas involve forward bending massage and compress the pancreas, stimulating insulin secretion. Twisting poses such as Vakrasan and Ardamatsyendrasan (seated spinal twists) compress and massage the intestines, preventing stagnation of colonic contents.

To achieve therapeutic benefits, poses should be held for approximately 30 seconds to 1 minute depending on the individual’s capabilities, but the duration can be gradually increased. A study showed that yoga poses have a positive effect on glucose utilization and fat redistribution in type 2 diabetes patients [11]. In diabetic patients, the alternating abdominal contraction and relaxation associated with yoga practice may rejuvenate pancreatic cells and increase the sensitivity of pancreatic beta cells. Improved blood supply to muscles increases the expression of insulin receptors in muscles, increasing glucose uptake.

1. Surya Namaskar (Sun Salutation)

Surya Namaskar (Sun Salutation)  is a complete series of postures. It is an excellent exercise that takes only a few minutes to do and serves as a warm-up routine before the practice of yoga asanas. It highly helps in the maintenance of Diabetes. It is one of the best home exercises requiring little space, only eight by three feet. Be sure to have enough space to lie down, and enough clearance to stretch the arms above the head while standing. It consists of 12 series of postures that are performed continuously and combined with synchronized breathing. Each position counteracts the preceding one producing a balance between flexions and extensions.

2. Paschimottasana :

3. Bhujungasana:

4. Ardha Matsyendrasana (Seated spinal twist)

Other important yoga asanas for diabetes that should be done by people with diabetes are :

1. Dhanurasana – Bow Pose
2. Ushtrasana – Camel Pose
3. Vakrasana
4. Naukasana – Boat Pose
5. Parvatasana – Mountain Pose
6. Danda & Baithak
7. Shavasana
8. Mandukasana – The Frog
9. Biparita Karani

2. Pranayama:

Pranayama is the practice of controlled or regulated yogic breathing. The slow breathing techniques of Pranayama bring about comprehensive changes in the body’s physiology through control of the autonomic nervous system. They regulate breathing rate and pattern and regulate heart rate and its variability. Pranayamas help in the management of diabetes as:

• It impacts the neuronal activities of the brain centers, including those present in the limbic areas, hypothalamus, and medulla, as well as improving sympathovagal outflow.
• It improves cardiorespiratory endurance, and flexibility, and helps reduce the percentage of body fat.
• It helps in the regulation of the pineal, pituitary, and adrenal glands, which play an important role in the regulation of metabolism 

Different Pranayama Kriya that helps in the Management of Diabetes are :

1. Kapalbhati
2. Agnisar kriya
3. Anulom vilom – Alternate Nostril Breathing
4. Bharamari – Humming Bee Breathing
5. Chandra Bhedan – Moon Breathing
6. Surya Bhedan – Sun Breathing
7. Bhastrika ( bellows breath)

3. Meditation ( Dhyana ) :

Meditation has been proven to cause physiological changes in the brain. Meditators experience positive psychological effects, such as B. Faster reaction to stimuli and less susceptibility to various forms of stress. The mental stability gained through meditation practice helps diabetic patients. Six weeks of meditation and Sahaja Yoga meditation treatment have shown an improvement in quality of life, reduction in anxiety, and blood pressure control. Visualizing and concentrating on the pancreas during meditation is recommended for the treatment of diabetes, as it has a positive effect on blood sugar levels. Mindfulness exercises have been recommended for people with diabetes and coronary heart disease to improve sleep, become more relaxed, and be more accepting of their experience of illness and disease.

3. Yogic Cleansing Practices ( Yogic Suddhi Kriyas )

Kapalbhati (frontal brain purification)	5 rounds, 120 strokes
Agnisar kriya (stimulating the digestive fire)	5 rounds
Vaman dhauti (stomach cleansing)	Once a week
Full shankhaprakshalana (intestine cleansing)	Once a year
Laghu shankhaprakshalana (short cleansing)	Every 40 days

4. Mudras & Mudra for Diabetes :

Mudras (Gestures) Mudras are combinations of subtle physical movements that change mood, posture, and perception and deepen awareness and concentration [28]. Some hasta mudras (hand movements), such as linga mudra, Surya mudra, and prana mudra, are thought to be helpful for diabetes. Regular practice of these mudras boosts metabolism, promotes weight loss, and lowers blood sugar levels. Certain other mudras, such as apan mudra and gyan mudra, are recommended for diabetics for deep relaxation and stress relief.

Some Frequently asked questions for diabetes control with Yoga Kriya.

1. Is Yoga really, good for diabetes control?

Yoga is the combined practice of science and art that showcases how things can be balanced by practicing yoga and meditation in a short time. If you are suffering from diabetes, practicing yoga regularly can increase insulin receptors, balance insulin glucose levels in the blood, and improve insulin activities.

• How? Yoga helps in managing diabetes.

Yoga works to lower stress, and anxiety, improve insulin sensitivity, and metabolism function, and also focus on overall well-being.  

•  What kind of yoga poster is good and effective for diabetes?

There are several poses including the Reclined Bound Angle pose (Stupa Baddha Konasana), Dhanurasana (Bow pose), and Paschimottasana were highly recommended by experts.

• Can yoga replace the medication for diabetes?

Yoga is a traditional process of controlling diabetes rather than a substitute. As with many research and traditional yoga scriptures, it can be recovered totally.

• Is yoga safe for all kinds of diabetes?   

Yoga is safe for any diabetes people, but make sure to yoga experts and health consular while practicing new yoga or any exercise.

• Can yoga, meditation, and breathing exercises in yoga to help with diabetes?

Proper meditation and breathing exercises like pranayama are worth it for diabetes. It has a positive impact on diabetes.

• How long a yoga season is perfect for diabetes management?

Normally, a season of around 1 hour to 1. Hours 30 minutes can be surely effective by following proper poses, mindfulness, relaxation, and breathing techniques.

Conclusion: Yoga For Diabetes

At last, remember to listen to your spiritual body, adopt your practice, and enjoy the benefits that yoga brings to your journey of diabetes management with the ancient practice of yoga. It is a holistic approach that aids in claiming the nervous systems and enhancing respiratory efficiency. You always have the power to choose your next steps so surround yourself with yoga and meditation and improve all your wellbeing. Here Himalayan Yoga Academy is always ready to work with you for a healthy world and happier people. Be ready to create your conscious journey with us.  

Regular yoga practice reduces the risk of diabetes-related complications. Cardiac autonomic dysfunction is believed to be a cause of sudden death in diabetic patients. Clinical studies have shown that regular yoga exercise improves cardiac autonomic function and reduces the risk of cardiovascular events, independent of glycemic control.

We present a blog on Sound Healing in Nepal and its Magical Benefits. Nobody is satisfied with their lives and what they are doing. They all are tired with their log and searching for something different that can reduce their stress, and anxiety and lead towards the rays of spirituality.

The sound means disturbance of silence for relaxation, the path of universal connectivity, and the silence of Body, Mind, and Soul. It pushes all your compressed inner energy into reality to provide you with a god’s path. Although, sounds are cosmic, and cosmic means the door of silence.

Primarily, Sound healing is a combination of the sound of silence and aura, aura can be Visionary, Sensory, or Aphasic. It is the same as Body, Mind, and Soul: we can see our body, we can feel our mind but can’t see it, and the effect of both Body and Mind. Sound healing is termed as slow peace, beautiful insight of self-infinity journey to the sacred path.

It is an ancient practice for wellness, relaxation, and self-care. The healing instrument gets healed by sound and the vibration starts to penetrate deep inside. It works to improve every matter of the body including blood circulation, metabolism, muscle tension, and mindfulness.  It also helps to reduce anger, anxiety, and depression and leads the path toward spiritual- well-being.

Sound healing also appeals to those who admire spiritual discovery and encounters within. It gives you great relaxation and mindfulness, can heal your consciousness, and makes you aware of your aura. There is something devotional to everyone. The legendary vibration of the sound attracts people’s inner connectivity and makes them understand the cosmology. Healing is taken as a dynamic practice or treatment of the body with the vibration of the antic bowls and other instruments.  

Why Sound Healing is Important for the Body, Mind, and Soul?

Everyone wants stress-free and smooth lives, everyone wants to accomplish their task and daily duties without any hassles, from small-level workers to the nation’s responsibility-takers. They all need something fundamental to make positive, motivational, concentrated, and spiritual to make better decisions and accurate planning. Sound healing helps to move the brain into the less active stage. So, it is also reminded of the practice of spiritual emotion for stress reduction. It provides a positive sense of well-being.

How does Sound Healing Work?

Sound Healing is a process of bringing something changes within via sound bath. Most, of us probably know or have some experience with how sound healing works for the Body, Mind, and Soul. The major things we must understand are our vibration and the frequency of the vibration, does it match your body’s frequency level or not?

If you find out the right frequency and proper placement of healing instruments in your body that works 100 percent. It is Vedic practices that modern science started to use as medical treatment like in psychological, neurological, and biochemical stages to reduce stress and anxiety for peaceful, better sleep and pain reduction.

Sound Healing works in a numerous way that functions the vibration and frequency. It can be taken as entertainment therapy.

Sound healing is a positive energy activation that showcases your spiritual energy, to make body balance, easy breathing, relaxation, flexibility, and mindfulness.  

Why should to Choose Nepal for Sound Healing and other yoga Practices?

Nepal, the land has had a huge spiritual power since ancient. Research shows many Hindu Saint and Buddhist Monk used to visit the Himalayas for meditation and therapy. So far it also has a rich spiritual heritage, authentic traditional practices, cultural and community atmospheric immersion, natural beauty, tranquility environment, and sacred sites for positive energy and open practice.

Benefits of Sound Healing

Sound healing itself is a prominent benefit for our mental and physical health. While talking about the benefits of sound healing. It has a wide range of benefits. Some important benefits and advantages of Sound Healing include.

• Stress management
• Pain reduction and management
• Keeping Body Balance
• Enhance mental and physical focus.
• To deal with sleeping disorders or improve sleep.
• Lower blood pressure
• Fewer Mood Swing
• Deal with stress, depression anxiety, and fear.
• Community connection between.
• Energy balance
• Express true emotions.
• To follow the spiritual path
• Improve knowledge and creativity.
• Deep self-understanding and connection  
• Better natural connection
• Increased joy, happiness, and self-realizing
•  Relaxation, mindfulness, patience, and satisfaction.

Sound Healing Instruments

There are varieties of instruments that are used as well as sound healing tools. All the instruments as their healing terms and power. The following is the list of common healing instruments.

Himalayan Singing Bowl: Himalayan singing bowls are handmade metal haling bowls that spread the vibration when you hit or rub it with soft and smoothness. Singing Bowls has many varieties that are connected with the seven chakras of the human body. Every Chakra requires a different tune and frequency to heal. Himalayan Yoga Academy has a professional level of Singing bowl training with traditional teaching styles and bowls.   

Crystal Healing Bowl: This kind of bowl is made from quartz crystal for healing purposes. This bowl is easy to play when compared to the Himalayan Singing Bowl with fancy looks.

Fluent: The fluent is made from Bamboo with 7 small whole can easily be covered by fingers.  It is also an ancient practice form that directly hit the inner soul of the people. It also has different tunes and frequencies with different sizes.

Gong:  The metal design is a full moon shape that vibrates all the seven chakras of the people and keeps negative energy away. It can be from small to big size with many art designs over.

Bells: Since ancient times bells have been used to remove negativity and make peace around. Bell helps to awaken the positive energy and well-being. It is one of the major tools for healing that individuals can use self.

Tingsha: It is a metal design healing instrument that provides deep relaxation to your brain. This is also known as two small cymbals used by Buddhist monks while offering or meditating.

Raining sticks: The raining stick is made from special bamboo in big shapes by using small pearls or pebbles that sound like rain when it flips from one side to another.

Piano: The piano is an individual healing instrument, which means you can use or play it yourself for mental and physical peace.  

At last, sound healing is a powerful approach for both mental and physical well-being works to increase relaxation and foster a deeper connection within. While embarking on the path toward sound healing remember that it’s not just a tool or technique but also your spiritual vision and openness to the experience and mindfulness that leads you towards peaceful and harmonious lives. If you are curious about Sound Healing your journey to the world of professional sound healing course awaits at Himalayan Yoga Academy.

Blog Written By: Sahas Babu Itani

Do you want to connect your Body, Mind, and Soul with bliss and tranquility? Do you need a break from hurry?  If yes, you must read this blog on Yoga retreat and its amazing benefits which are especially for you. Yoga is a spiritual discipline that includes breath control, deep meditation, and the adoption of specific body postures. In contrast, a yoga retreat is a quiet place where anyone can rest and relax to gain mindfulness and bliss in life.

The retreat is the greatest way for Meditation practices combined with other physical and mental activities like physical fitness, training, healthy eating, meditation, and other well-being activities. Generally, it takes place somewhere in a peaceful environment and focuses on self-growth and inner reflection. Although, a yoga retreat is a combination of meditation and mindfulness only but also includes daily prayer, healthy meals, calmness toward life, in general walking, exploring, and engaging. It is the ancient process of personal development and identification.

Yoga Retreat is a practice that leads people to reconnect with their inner soul. Retreat supports your holistic well-being, deep practice of yoga, meditation, and inspiration and mainly works for mental clarity. It takes you away from your daily busy life and makes your body mind and soul clear and charge with positivity. Although the retreat is holistic activities that motivate you to reconnect with nature and spirituality at the same time it encourages people to minimal use of technology and disconnect from the digital universe.

The retreat is an ancient process of taking a break and being mindful. Ancestors used to travel to far places as a purpose of religious or pilgrimage retreats, where they went in mass and explored new places, worshipped gods, and goddesses, and immersed themselves in the name of god for a few days. It means Yoga retreat is a long practice of life. It works for the spiritual growth of individuals. The retreat is not any specific culture, traditions, cast, or religion it’s for all like Buddhism, Hinduism, Judaism, Christianity, and even for Atheist people.

Why retreat is important?

Why do you breathe, to survive or to live? It seems easy but can be hard to answer. Similarly, a Yoga retreat is the same as breathing for life. Similarly, Yoga retreat helps people to escape from their hustling and bustling daily life and immerse them into the lap of nature. It offers calmness, relaxation, personal growth, and patience toward life. To make your body and mind strong you need healthy food but to keep balance you properly need relaxation, calmness, and concentration. It helps to remove negative energy, anxiety, and distraction.

Yoga retreat help people not to find their inner self only but also to connect with new cultural people, different mindset people. It connects to you and the process of activating your chakras. It’s important for all. It brings calmness, peace, patience, mindfulness, and bliss. It is practiced for all like Athletes, politicians, teachers, students, scientists, and any people who want to recharge with spiritual thinking. 

Why yoga retreat for life?

Transformation is the biggest change for a better life, either short-term or long-term, which is only possible through yoga retreats and meditation. It teaches you from bottom to top level of self-control, understanding, and controlling inner power. From stress reduction to self-discovery and growth, overall yoga is fundamental. It can be a catalyst for making valuable practice and positivity.

Things can be done during the retreat time

• Mindfulness meditation practices.
• Relaxation and self-care.
• Eat fresh healthy and organic food.
• Eco-friendly activities like planting, organic gardening, 
• Nature hikes and walks.
• Engage with social entertainment and practices.
• Sound healing practices and therapy.

Benefits of Yoga Retreat

Normally people think, yoga is just meditation and learning something but it’s more than that Yoga retreat is not a different thing, it’s a connection of spirituality with your daily life systematically. It helps properly utilize of common focus on learning, well-being, and understanding clearly. The benefit of doing a yoga retreat with awareness of both mental and physical. Besides, there are several important benefits of yoga retreats such as.

• Identifying inner self spiritual energy or power– Retreat is beneficial in the aspect of spirituality. it might help to learn new skills and ideas. Inner power connects you with knowledge, compassion, wisdom, and altogether enlightenment. If you feel you are lost with your self retreat rebuild you.  
  
•  Community engagement- Retreat practice can be performed individually or in the community. It focuses on connecting with the community. it can help in making new friends with different mindsets, thoughts, or similar to yours and helps in connecting.
  
• Inviting a new perspective toward Yoga retreat removes your stock negativity and refills you with new energy, feelings, and insights in life. It creates an awareness of the consciousness.
  
• Connecting with nature-  Connecting with nature itself is the greatest retreat. It back up people to connect themselves with natural harmony and tranquility.

A retreat is a transformative ancient practice offering both immediate and long-term positive effects on you and the overall well-being of people. If you are looking for the best yoga retreat, or meditation center in Nepal, Himalayan Yoga Academy is always there for you to provide the best experience. Besides, we provide professional sound healing teacher training and yoga teacher training for all. Let’s exchange our spiritual connectivity through Yoga and Meditation.   

One of the rare poses in the Ashtanga Primary series is called “Karnapidasana.” The practice of the fifth limb of the eight-fold path known as Pratyahara is most beneficial. It manages the total withdrawal of the faculties and spotlights on the internal being, by evading off every one of the interruptions.

As one of the advanced yoga asanas, you must be familiar with poses like Halasana and Shoulder Stand to perform this one. Additionally, you must have exceptionally strong hamstrings, neck muscles, hips, glutes, core muscles, arms, and shoulders. Also, if you want to get the pose right, you must keep your mind still and collected.

This advanced deep inversion yoga pose greatly improves hamstring flexibility, shoulder mobility, and spine extension. You will likewise hear the name Raja Halasana being related to this asana. This is one of the end series asanas.

Follow these steps to perform Karnapidasana:

• Rest on your back with your hands by your sides and palms confronting the ground.
• As you lift your legs off the ground and enter the Sarvangasana (Shoulder Stand) pose, inhale deeply and exhale.
• Try to get your toes in contact with the ground on the opposite side of your head by bending your legs over your head.
• Keep your legs lined up with the ground and your hands level on the ground, pointing towards your feet.
• With your eyes pointing in the direction of your nose, bend your knees and bring them to either side of your ears.
• Stand firm on the footing for a couple of moments, bit by bit expanding the length as you become more agreeable.

Benefits of Karnapidasana

• There are many advantages to this advanced yoga pose. This pose, or asana, strengthens and extends the body when practiced. There is involvement in the neck, shoulders, arms, legs, and belly. In the end, it’s a full-body exercise.
• Your body will have more blood flowing through it, making you feel refreshed.
• Additionally, it enhances posture.
• This pose or asana aids in the intercostal muscles’ growth.
• Your ears are closed once you’ve gotten comfortable in the stance. You are thereby isolated from the outside world. This facilitates the achievement of mental calmness.
• Three chakras are activated by the asana or pose: the Manipura, sacral, and throat chakras.
• Your ability to concentrate greatly improves when you practice this asana daily.
• Additionally, it stimulates the thyroid gland, which helps to keep your menstrual cycle regular.
• It also treats exhaustion and sleeplessness.
• Because of the pressure and massaging motion, it regulates the function of the abdominal organs.
• Additionally, it increases the body’s general flexibility.

Precautions:

• Karnapidasana should not be done if you have a neck injury because it puts a lot of pressure on the neck.
• It should not be done by people who have chronic back pain because it bends the spine and can make the pain worse.
• Karnapidasana should be avoided if you have a hip or leg injury to prevent further strain and discomfort.
• To avoid worsening their condition, people with cervical problems or issues with the cervical spine should avoid this pose.
• Karnapidasana should be avoided if you have high blood pressure or heart problems because the inverted position may put more stress on the cardiovascular system.

Want to do amazing poses and learn new dimensions of Yoga? Join Himalayan Yoga Academy Now to learn various yoga teacher training programs and other dimensions.

What is Sound Healing?

Meditation known as “sound healing” employs vibrations and sounds to calm the body, mind, and soul. It is a tradition that dates back thousands of years, from the Egyptians who constructed pyramids especially for sound meditation to the Australian aboriginal tribes using didgeridoos for 40,000 years.

In a sound healing session, the practitioner plays various instruments that produce relaxing vibrations and noises while you lie down or are comfortably seated. These frequencies facilitate emotional release, nervous system balance, and deep relaxation. They also promote the Theta brainwave state, a pathway to a heightened inner awareness that is soothing and meditative.

Everything in the universe is made of vibrating particles, as we have learned in our basic science classes. Our bodies, which are 75% water, are the ideal medium for these vibrations. The human ear can hear frequencies from 20 Hz to 20,000 Hz, yet the body answers best to bring down recurrence sounds. For example, those delivered by precious stone dishes, tuning forks, and singing dishes. Through the process of sympathetic resonance, these sounds have the potential to alter the frequencies of brainwaves when they are heard

The fact that every person’s experience with sound healing will be unique is another important fact to keep in mind. However, many people report experiencing deep relaxation and a sense of escapism during sessions, which may also include tingling sensations and visualizations. Additionally, it is said that as the healing sound resonates with the heart chakra, any negative emotions held within the body will be released.

Why People should do Sound Healing?

Sound healing can help heal physical, emotional, and mental issues in addition to the obvious advantages of stress relief, relaxation, and increased energy. To restore harmony and coherence to the mind, body, soul, and spirit, the calming sounds’ healing vibrations encourage deep relaxation. Stress accounts for more than 90% of doctor visits, and sound healing helps to restore harmony and alleviate depression and anxiety.

Music’s ability to influence our moods and even improve our health is well-known, but sound therapy takes it to the next level. A resonant signal is sent to the chakras of the body by the vibrations of crystal singing bowls, tuning forks, chimes, and gongs. The parasympathetic nervous system in the body can be triggered by this to release tension, blockages, and pain.

This healing method’s hypnotic effects can also help you connect with your inner self and open doors to other dimensions and realms. Many individuals have revealed encountering dreams, inventive downloads, or otherworldly arousing during a sound recuperating meeting. Every person’s experience is unique, as is the case with the majority of meditative practices, but common feelings include feeling peaceful and relaxed; as if time were moving very quickly or slowly; or getting fresh perspectives on their lives.

There is an Ashtanga Vinyasa opening chant and closing chant in Ashtanga Vinyasa yoga practice. According to the ancient origins of yoga, chants, also known as mantras, are provided in Sanskrit, an ancient Indian language. Since Sanskrit is considered the heart language, its meaning is claimed to be universal. A higher vibration is reached by the chanter’s consciousness when they raise their frequency. As a result, the practitioner has a sense of tranquility and becomes more attuned to their innermost self, also known as their Higher Self or Source. Chanting is a fantastic complement to meditation because studies have shown that it helps regulate heart rate, drop blood pressure, increase metabolic processes, and release feel-good endorphins.

The Opening Prayer is a blessing of gratitude offered to the lineage of teachers and their students starting from Patanjali who himself has enabled this ancient practice to survive through thousands of years so that we can experience its benefits today. The recitation of this mantra cleanses the energy of the space we have chosen to practice yoga and prepares the mind, body, and emotions for the forthcoming Ashtanga sequence.

Ashtanga Vinyasa Opening Chant Sanskrit Lyrics

ॐ
वन्दे गुरूणां चरणारविन्दे संदर्शितस्वात्मसुखावबोधे ।
निःश्रेयसे जाङ्गलिकायमाने संसारहालाहलमोहशान्त्यै ॥
आबाहुपुरुषाकारं शङ्खचक्रासिधारिणम् ।
सहस्रशिरसं श्वेतं प्रणमामि पतञ्जलिम् ॥
ॐ

Ashtanga Vinyasa Opening Chant English Lyrics

AUM ( ॐ )

vande gurūṇām caraṇāravinde
sandarśita svātmasukhāvabodhe
niḥśreyase jāṅgalikāyamāne
saṁsāra hālāhala mohaśāntyai
ābāhu puruṣākāraṃ
śaṅkhacakrāsi dhāriṇam
sahasra śirasaṃ śvetaṃ
praṇamāmi patañjalim

AUM ( ॐ )

Ashtanga Vinyasa Opening Chant English Translation

OM

I bow to the lotus feet of the Supreme Guru
which awaken insight into the happiness of pure Being,
which are the refuge, the jungle physician,
which eliminate the delusion caused by the poisonous herb of Samsara (conditioned existence).

I prostrate before the sage Patanjali
who has thousands of radiant, white heads (as the divine serpent, Ananta)
and who has, as far as his arms, assumed the form of a man
holding a conch shell (divine sound), a wheel (discus of light or infinite time), and a sword (discrimination).

Om

Benefits of this Chanting this Mantra :

• Chanting this mantra aids in helping us concentrate and get into a positive mindset for practice
• It’s also claimed that the sound waves purify the area and get the body and mind ready for the exercise that lies ahead.
• Chanting this mantra at the start of practice helps regulate your breathing and establish a steady rhythm.

Three words sum up the aim of yoga for Maharishi Patanjali, the author of the well-known yogic work The Yoga Sutra: the cessation (nirodha) of the fluctuations (vrittis) of the mind (chitta). Chitta (mental stuff) is dynamic. It changes all the time. These variations give rise to feelings and ideas that motivate behavior.

Yoga aims to achieve a state of Samadhi when the mind remains peaceful and uncluttered even in the most trying situations. However, The Yoga Sutra teaches that we must first comprehend the various mental states to arrive at this condition of complete peace and harmony.

In the Yoga Bhashya, (the most authoritative commentary on the Yoga Sutras) the great sage Vyasa offered the following classification of the Five States of Mind:

1. Kshipta — the Monkey Mind

A person will be agitated and nervous while they are in this lowest mental state. Kshipta is the incessantly bouncing monkey mind. Extremes of love and hatred, like and dislike, pleasure and agony, and excitement and boredom alternate while one is in this mental state. There is no apparent focus, which makes managing simple tasks difficult. It is the most prevalent mental state while awake, particularly in these hectic, stressful modern times.

Anxiety, restlessness, confusion, trouble making decisions, and lack of clarity are all signs of the kshipta state of mind.

How to Balance Kshipta Mind :

We can learn to accept that thoughts come and go through yoga practice. You can give your mind explicit instructions to stop wandering and concentrate solely on what is necessary at that precise moment by controlling and prioritizing your attention just towards positive, significant, and healthful ideas and letting go of the undesirable ones.

2. Mudha – The Donkey Mind

This is the condition of a dull, lethargic, and sluggish mind. The lack of focus, awareness, and energy required to handle various life events is why it is known as the “donkey state of mind.” This lack of motivation causes a person in this mental state to frequently give up and feel hopeless in difficult situations, which results in failures and unhappiness.

The mudha mental state is characterized by low vitality and energy, difficulty concentrating, melancholy, depression, and a loss of sense of self.

How to Balance Mudha Mind :

The mind must be awakened and given vitality in order to overcome the dull Mudha mind. Using a mudra or mantra in your mindfulness or concentration meditation will help you become more aware and give you the energy you need to move past this stage.

3. Vikshipta – The Butterfly Mind

The mind fluctuates between periods of distraction and clarity when it is in this state. It is not entirely within your ability to regulate your ideas when you are in this frame of mind. While the mind can occasionally feel stable and happy, it can also return to agitated or depressed states during trying circumstances.

The vikshipta mentality is characterized by tranquilly and distraction susceptibility. You can focus more clearly in this mental state than in the mudha or kshipta states, but you still need to practice.

How to Balance Vikshipta Mind :

Frequent yoga and meditation practice might help you become more focused and less distracted while in this state. Additionally, it teaches the mind to unwind, which enables you to extend periods of concentration and find calm during turbulent times.

4. Ekagra — One-Pointed Attention

This is a calm, concentrated state of mind. When one is single-minded, they are not influenced by other forces and are able to concentrate fully.

Better focus, awareness, and clarity are signs of the ekagra condition, which is necessary for meditation, awakening intuition, and experiencing a sense of happiness and wholeness.

How to Maintain of Ekagra Mind :

Yoga is a mental condition that represents oneness with the highest consciousness. When you’re in this position, you’ve discovered a singular life goal that won’t be influenced by outside circumstances. You become acutely aware of extrasensory perception as your intuition is awakened. Maintaining this state can be facilitated by regular yoga practice.

5. Niruddha — Fully Focused Mind

You pass through the Ekagra and arrive at Niruddha, the fifth yoga state of consciousness. This is the mind of a yogi, the trained mind. Your mind is totally calm in this condition and is not being stimulated or disturbed by anything inside or outside of it.

When you are fully immersed in the present moment during meditation, you can achieve a state of pure peace that is symbolized by the tamed Niruddha mind. At this point, all attachments and cravings are released from the mind, and profound serenity and happiness are experienced. Those yogis who can enter and maintain this condition will ultimately achieve samadhi.

Conclusion : 

The yoga sutras on the five states of consciousness taught by Patanjali are really important for anyone on a path of self-learning and spiritual development. The way to quiet and self-awareness is illuminated by the Chitta bhumis, who acts as a beacon of light. We can rise above the limitations of the human mind and ultimately discover our true selves by mastering these yogic states of consciousness: Kshipta (distracted), Mudha (dull), Vikshipta (partially focused), Ekagra (one-pointed), and Niruddha (completely controlled).

Common questions arise within us, Who AM I ?, What AM I? What is Real Me ?…… These questions surely do come into our minds, questioning our existence. So Am I this Body? Am I This Mind? Or Am I this Breath/Energy? …..These questions are clearly explained here…What is Body, Energy, & Mind? Here we explain What is your body, What is your mind, and What is Energy.

To realize oneself, one should really understand their body, energy, and mind, then one can go into the deeper abyss of self, where self is formed, where I, Me, my (ahamkara) arises. Self is the illusionary vision of the true self (consciousness). So-called life is not real, real / truth is silence which is inside of us…So let’s dive into the understanding of self…

BODY

The body is a proper and perfect system. There are two types of body Visible and Invisible.

A. Visible Body

1. Physical Body- The Structure, Anatomy, and Material.
   1. Bioplasmic Body- That defines the visibility. Aliveness. like the happy face, sad face, movements, etc.

B. Invisible body

1. Energy Body- Power and strength, that supports Body movement, vital- force.
2. Mind Body- The thoughts, desires, awareness, command, realization, mental- force, etc.
3. Psychic Body– The emotions, and feelings (energy body plus mind body). It is related to chakras.
4. Astral Body- The spirit Body (Jeevaatma). It includes all energy, mind, and psychic body and has all psychic centers. Rebirth happens from here after death. (Limited)
5. Soul Body- The consciousness, Self, Truth, Self-realized state. Aliveness. (Jeevanta Aatma). (Limitless)
6. Cosmic Body- Body connected to cosmos. blissful state. Causal body (Cause of Seed) realization. (Param Anand Brahma Bodh). Reincarnation happens from here.
7. Nirvana Body- Liberation; beyond birth and death.

ENERGY

Everything that exists in the world is energy. It is based on matters. In mythology Shakti is bhairavi and Shiva complements it to manifest. Trishakti refers to Bhav(Feelings, Emotion), Bal(Power and strength)and Chetana (Consciousness).

There are two types of energy.

1. Anitya: External, Kinetic (creates a magnetic field and affects others to related eternal energy)
2. Nitya: Eternal, Potential (silence, recognition, awaken, activated and self-identified)

Kinetic is active energy and is external whereas Potential is passive and eternal. The quality of energy remains in the chakras. The individual kinetic and potential energy of all 7 chakras merge to make a circuit in the body. The merging of these chakras opens the door of nothingness above the crown chakra. It is a place of nothingness, wholeness, and liberation. (Mukta, prashanta, purna shanta)

MIND

Mind is a state. There are two types of mind. Outer mind and inner mind.

A. Outer Mind (Bahir Man) :

The outer mind is a working mind and is active.

1. Conscious Mind-(Chetan Man): The alert part where cerebral cortex vibration level is 8 Hz to 14 Hz Alpha Level. The body does activities by this mind (Note: State of Mental problem: Neurosis and Psychosis are 12 Hz to 40 Hz and 40 Hz to 100 Hz)
2. Sub-conscious mind-(Avachetan Man): Frequency range: 4 Hz to 8 Hz. Semi-active
3. Unconscious mind-(Achetan Man):. Frequency range: 0 Hz to 4 Hz and fully passive.

After the unconscious mind is realized the inner mind opens up. Awaken from the state of sleep (un-consciousness).

B, Inner Mind (Antar Man): Turiya (Realizing Mind)

• Superconscious Mind – aware and awakening of senses, emptiness (impermanent realization)
• Supra conscious Mind—Nothingness, self-realization (permanent realization)
• Supreme Conscious Mind—Total-Nothingness, cosmic realization (permanent realization)
• Cosmic Conscious Mind–Complete-Nothingness, Wholeness, surrender, Nirvana, (permanent realization)

During sound healing training or singing bowl training in Nepal with Himalayan Yoga Academy, We will explore how different therapies impact your body, energy, and mind. We will completely teach you methods of purifying these layers of life. We will also guide you through different therapies for different purpose related to the Body, Energy, and Mind.