B K S Iyengar

Bellur Krishnamachar Sundararaja Iyengar (B K S Iyengar) (14 December 1918-20 August 2014) was a founder of Iyengar yoga and one of the most influential yoga teachers in the world. According to him, yoga is “meditation in action”. His teaching includes all eight elements of asana practice. His yoga technique emphasizes precision, alignment, and focus on the structural alignment of the physical body.

It differs from other styles of yoga in three ways: precision, sequence, and use of props. Through slower movement and an emphasis on quality over quantity, Iyengar yoga combines asanas (poses) and pranayama (breath) to build stamina, strength, and flexibility.

Iyengar was a sickly child who suffered from tuberculosis, typhus, malaria, and malnutrition as a child. He did not do very well in school either. His life was turned around when he was 15 years old and visited the Mysore ashram of his brother-in-law, the yoga master T. Krishnamacharya. His brother-in-law suggested to practice yoga for improving health.

Iyengar spent his teenage years immersed in Ashtanga yoga by T. Krishnamacharya. According to Iyengar “This was to be the main turning point of my life”. At the age of eighteen Krishnamacharya sent Iyengar to Pune to spread the teaching of yoga. It was difficult for Iyengar to teach because of his poor language skills. He spoke English badly and the local language, Marathi not at all.

The yoga students were more advanced in yoga than him. Also, the yoga students were older and in better condition than Iyengar. So, he practiced yoga up to 10 hours a day and he aimed to be a total yoga expert. After some years, he launched a career as an independent yoga teacher. After seeing him in a more settled existence, the Iyengar family arranged his marriage to 16–year–old–girl Ramamani and they married happily. Ramamani became a strong supporter of Iyengar’s enthusiasm for yoga. The married life was happy and long and produced six children.

Iyengar began to attract many famous Indians as students like philosopher J. Krishnamurti and cardiologist Rustom Jal Vakil. Vakil’s wife introduced Iyengar to the star American classical violinist Yehudi Menuhin. He gave him the opportunity that transform Iyengar from an Indian yoga teacher into an International guru. Menuhin suggested that Iyengar return with him to the West and give yoga lessons in Europe and The United States.

Iyengar taught yoga to Menuhin’s friend and highly visible group. His followers who referred to him as Guruji maintained their adherence despite his habit of physically slapping students who made errors. Some complained that his initials B.K.S. could stand for beat, kick, and slap.

Iyengar taught Elizabeth, The octogenarian Queen of Belgium. And he did a yoga demonstration for the Soviet Union’s Premier, Nikita Khrushchev. Americans’ interest in yoga was growing but Iyengar was repelled by the American’s materialistic behavior. By that time, he had become a well-known author as well as in the rest of the world.

Iyengar has written many books based on yogic practice and its philosophy including “Light on Yoga”,” Light on Yoga Sutras of Patanjali, and many more. Iyengar Yoga was one of the first schools to offer teacher training programs in San Francisco, California, It was and still is a major hub of yoga in the West.

Iyengar divided his time between India and the West in the later decades of his life. He established the Ramamani Iyengar Memorial Yoga Institute in Pune, which became a major center for learning Iyengar yoga. After he retired from teaching, his two children, daughter Geeta, and son Prashant, took over as his successors and continued his work as gurus. Even in his 90s, Iyengar practiced yoga daily and could stand on his head, holding the position for half an hour.

3 October 2005 was declared as “B.K.S. Iyengar Day” by the San Francisco Board of Supervisors. On 14 December 2014, he was honored with a Google Doodle.

B K S Iyengar Contribution on yoga

1. Creating an analytical approach to the implementation of asanas
2. Detailing the bodily practise
3. Replenishment of the range of exercises
4. Standardization of the learning process
5. Introduction of the “props”-auxillary tools
6. Popularization of yoga in the west

Natarajasana is a backward bending as well as a balancing posture. It is generally advised to be practiced by yoga intermediates. The pose strengthens several body parts such as arms, shoulders, and thighs. It brings a sense of balance and coordination in the practitioner and increases his/her concentration. The focus is mainly on the twisting of the middle back in order to grab the foot and the strength of the legs and arms to go beyond the natural stretch. The Sanskrit name Natarajasana is derived from 3 words. Their meanings are as:

Nat = Dance
Raja = King
Asana = Posture

Steps of Natarajasana (Lord Shiva‘s Pose)

• Stand with the feet together and gaze at a fixed point.
• Bend the right knee and grasp the right big toe.
• As the right leg is raised, swivel the shoulder, so that the elbow of the arm holding the big toe point upward. This position of the hand and arm will allow the foot to be raised nearer to the back of the head.
• Make sure the right hip does not twist and the leg is raised directly behind the body.
• Reach upward and forward with the left arm, bringing the tip of the index finger and thumb of the left hand together to form jnana Mudra
• Focus the gaze on the left hand.
• This is the final position.
• Hold the position for as long as is comfortable.
• Lower the left arm to the side. Lower the right leg , releasing the right foot to the floor and the right arm to the side
• Relax, then repeat on the other side.

Breathing: Breath normally throughout the practice.

Benefits of Natarajasana (Lord Shiva’s pose )

• This asana strengthens the back, shoulders, arms, hips, and legs.
• It helps develop a sense of balance and coordination and improves concentration. You tend to focus more and can get relieved from stress.
• This asana calms your mind.
• It also increases metabolism.
• It helps to increase your body’s flexibility.
• This asana cures joint pains, works on a hunch back, is excellent for athletes as the hamstrings are kept fit.

Saral Natarajasana ( Preparatory Lord Shiva’s Pose)

• Stand with the feet together and focus on a fixed point.
• Bend the right knee and grasp the ankle with the right hand behind the body.
• Keep both knees together and maintain balance.
• Slowly raise and stretch the right leg backward,as high as comfortable.
• Reach upward and forward with the left arm, bringing the tip of the index finger and thumb of the left hand together to form jnana mudra. Focus the gaze on the left hand.
• This is the final position.
• Hold the position for as long as is comfortable.
• Lower the left arm to the side. Lower the right leg , bringing the knees together. Release the right ankle and lower the foot to the floor. Lower the right arm to the side. Relax then repeat with the left leg.

Natarajasana Contraindications

1. This asana should not be practiced without proper step-by-step guidance.
2. If any person has an injury anywhere in the body, he/she shouldn’t perform.
3. A person with back inquiries should not perform this pose.

Yoga Teacher Training Course in Nepal

The Yoga Teacher Training Nepal is an essential course that is designed for 200 hours for beginners and 300 hours for advanced courses. These courses are suitable for beginners also because of the ones with the habit of practicing yoga. Because of the name of the training, the learners are often the trainers who may start as a replacement career. The training gives the certification which is accepted worldwide alongside an alliance of world yoga certification organizations. But contrary to the name, the event of a career in yoga as an educator isn’t necessary. The training deepens the knowledge of yoga and corrects the mistakes that are made during regular yoga positions.

What is taught in Yoga Teacher Training Nepal?

The Yoga teaching certification provides the essential knowledge needed for learners to practice yoga in their own lives and teach others, adding value to the program. Our course also focuses on developing practical teaching skills and personal practice. The instruction helps students gain confidence in their ability to excel in yoga poses and make yoga an integral part of their lives. Experienced teachers and professional yoga practitioners teach yoga to students in this setting.

What are the Benefits of Yoga Teacher Training Nepal?

Yoga training is one of the most beneficial life skills to learn because it aids in the discovery of our life’s hidden purpose. We are supposed to live u according to our busy lifestyle that has been maintained for a long period before our birth. This way of living has failed to bring the desired happiness. As a result, Yoga Teacher Training Nepal aims to restore the serenity of mind, soul, and body, which has been lost owing to modernity and urbanization for a long period. This training will help in maintaining peacefulness in your mind and create healthy thinking.

200-Hour Yoga Teacher Training Nepal

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

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

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

300-Hour Yoga Teacher Training Nepal

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

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

500-Hour Yoga Teacher Training Nepal

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

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

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

Why Himalayan Yoga Academy For Yoga Teacher Training Nepal? 

• We provide the highest quality of Yoga Teacher Training Nepal courses, normal classes, Yoga Retreats, and workshops for both beginners and seasoned practitioners at our Centre in Kathmandu.
• People have recognized our Himalayan Yoga Academy Team as the leading educators in the field of yoga for both teacher trainees and practitioners.
• Our Teacher Training Programs offer students the opportunity to access authentic, traditional teachings of Yoga From Traditionally Taught Yoga Gurus.
• The core Principle is that yoga should inspire, improve, challenge, and nurture the yogi practitioners to develop a healthy and well-rounded spiritual and physical practice.
• Our Experienced Team of the Decade has guided and trained hundreds of students from around the globe. We believe in results.
• We also believe in humanity and saving the environment for which we provide profits to nature-saving organizations and as well orphanages.

So, Don’t Hesitate to Join Our Yoga Teacher Training Nepal. We will make it the most memorable time of your life. Our Guidance will enlighten you throughout your life. You will leave the yoga family here being a perfect yoga teacher.

Swami Sivananda Saraswati is a great yoga master also known as Dr. Kappuswamy. Born on September 8, 1887, in the south Indian state of Tamilnadu, he had religious parents. He was a kind-hearted and thoughtful person since childhood. He was a very active and fast learner in both academics and gymnastics.

In Tanjore, he attended medical school where he achieved high marks in all his classes. A tremendously hard worker who never went home during the holidays. He was first in all subjects. He possessed more knowledge than the doctors with the covetable degrees. In the first year itself, he could answer the papers which the students of the final year could not. He started a medical journey called ` the Ambrosia’.

Upon graduation, he practiced medicine and worked for the British Malaya (Malaysia) for 10 years. Dr Kappuswamy was kind, sympathetic, humorous, witty, and sweet speaking. Everywhere people said that he had a special gift from god for his miraculous cure affected for the patient, was often willing to care a patient for free or to pay for the treatment himself. This was the beginning of his life service. Among his patients, were many local sadhus (holy men) and sannyasins (renunciates). It was one of the sadhus who gave him a spiritual book called “Jiva Brahma Aikyam” which ignited his interest in spirituality.

In his free time, he started searching all the spiritual books he could find. Then, he began to read the books of Swami Vivekananda, and Swami Rama Tirtha. He also made time for regular prayers and asanas practice. He had a profitable medical practice but he felt that to develop his spirituality on him he needed to make this his priority. Then, he returned to India and spent a year wandering before settling in the Rishikesh Himalayas in 1924. There he practiced intense austerities and found his guru, Swami Viswananda who gave him his monastic name, and was initiated into sannyasi.

Swami Shivananda wrote the necessary instructions about Sannyas dharma from Benares. Swami Shivanandaji stayed at Sworga Ashram for Sadhana. He spent more than 12 hours in daily meditation in a small hut, infested with scorpions, that protected him from sun and rain. Living in that hut, he did intense tapas (austerities), observed silence, and fasted.

With all his intense tapas, Swamiji didn’t neglect the service of the sick. He visited the huts of sadhus with medicine, served them, and cared for them. Not only this he even begged for the food on their behalf and fed them with his hand. With some money in his insurance policy, he started a charitable dispensary at Lakshmanjula in 1927. He served the pilgrims and saw Narayana in them.

After a year of intense and unbroken sadhana, he enjoyed the bliss of Nirvikalpa Samadhi. He had come to the end of his spiritual journey. Sivananda founded a divine life society in 1936 on the bank of the Ganges River. He distributed spiritual knowledge for free, with the main aim of eliminating spiritual knowledge and selfless service of humanity.

In 1945, he created the Sivananda Ayurvedic pharmacy and organized the all–world Religions Federation. He established the World Sadhus Federation in 1947 and the Yoga Vedanta  Forest Academy in 1948. Writing became Sivananda’s next mission. For him, the gift of knowledge is the greatest gift of all.

Sivananda continued this mission until the end of his life, publishing more than 200 books on all aspects of yoga. Swami Sivananda wrote all his books in English which enabled him to reach the largest audience around the world. In this way, Swami Sivananda spread the light of divine knowledge to all four corners of the earth.

Swami Sivananda’s Yoga which he has significantly called the `Yoga of Synthesis’, combines four Yoga of Hinduism (Karma yoga, Bhakti yoga, Jnana yoga, Raja yoga)for action, devotion, knowledge, and meditation respectively.

On 14 July 1963, the Great Soul Swami Sivananda entered Mahasamadhi, or the Departure of the Enlightened Soul in his  Kuti on the bank of Ganges in Sivanandanagar

The word Chandra means `moon’, having no light of its own, reflecting the light of the sun, so the practice of Chandra Namaskara reflects that of Surya Namaskara. The sequence of asanas is the same as Surya namaskar except that Ardha Chandrasana. Also, in ashwa sanchalanasana the left leg is extended back in the first half of the round, activating Ida Nadi, the lunar force.

In the second half of the round, the right leg is extended back. The inclusion of ardha chandrasana is a significant change. This posture develops balance and concentration, adding another dimension to the practice. A further effect is that the breathing pattern becomes more demanding inhalation, exhalation, and breath retention are all prolonged.

The twelve positions of Surya Namaskara relate to the twelve zodiac signs or solar phases of the year. Whereas the fourteen positions of Chandra Namaskara relate to the fourteen lunar phases. In the lunar calendar, the fourteen days before the fortnight, and the fourteen days after the full moon are known as Shukla paksha, the bright fortnight. The fourteen days after the full moon are known as Krishna paksha, the dark fortnight.

The lunar energy flows within ida nadi. It has cool, relaxing, and creative qualities. Ida is the introverted, feminine, or mental force that is responsible for consciousness.

Preparation of Chandra Namaskara (Moon Salutation)

It is advisable to learn Surya Namaskara before attempting Chandra Namaskara as the postures are the same for both, except for one extra pose. In Chandra Namaskara, the added pose, ardha chandrasana is inserted in the sequence at positions 5 and 11 in the first half of the round. And positions 19 and 25 in the second. Ardha chandrasana is described as an independent practice in the backward bending section. Its insertion as position 5 prolongs the exhalation and external retention through positions 6 and 7 (parvatasana and ashtanga namaskar). Its insertion as position 11 similarly lengthens inhalation and then exhalation into padahastasana.

Time of practice

Chandra namaskara is best practiced in the evening or at night ,especially when the moon is visible ,or at dawn at the time of the full moon.When practicing at night ,ensure that stomach is empty.

Awareness

1.Before beginning Chandra namaskara, a few moments should be given to prepare the body and mind.

2. Stand in the upright position with the feet together, the eyes closed and the arms at the sides. The weight of the body should be evenly distributed on both feet. Observe any spontaneous movement of the body as it relaxes.

3. Gradually become more aware of the natural flow of the breath with each inhalation and exhalation. Then include awareness of the movement in the body with the rhythm of the breath. Retain this awareness for a few moments.

4. Slowly withdraw the awareness from the breath and become aware of bhrumadhya, the space between the eyebrows. Within this space, visualize the full moon in a clear night sky, shining brightly upon the waves of the ocean. The full reflection of the moon penetrates the deep waters and the cool shade of moonlight catches the tops of the waves as they dance. See the image clearly and develop an awareness of any feelings or sensations that are created in the mind and body.

5. Slowly let the visualization fade and again become aware of the whole body in the standing position.

Ardha chandrasana (Half moon pose)

1. With the left leg extended back, maintain the balance in the full stretch of ashwa sanchalanasana, raise the hands, and stretch both arms over the head, keeping the arms shoulder width apart. Arch the back and look up, raising the chin.

2. There should be a gentle curve from the tips of the fingers to the tips of the toes, resembling a crescent moon.

3. Hold the pose for a short time.

4. Lower the arms and place the hands on each side of the front foot.

Breathing

• Inhale deeply while raising the arms, arching the back, and bending the head back.
• Retain the breath inside while holding the posture for a few seconds.
• Start exhalation while lowering the arms.

Awareness

• Physical-on the smooth controlled movement and balance
• Spiritual-on vishuddhi chakra.

CHANDRA MANTRAS

Position 1 : Pranamasana (prayer pose )

Mantra : Om Kameshvaryai Namaha ,salutationsto one who fulfills desires.

Position 2 : Hasta utthanasana( raised arm pose)

Mantra: Om Bhagamalinyi Namaha,salutations to one who wears  the garland of prosperity.

Position 3 : Padahastasana (hand to foot pose)

Mantra: Om Nityaklinnayai Namaha,salutations to one who is ever compassionate.

Position 4: Ashwa Sanchalasana (equestrian pose)

Mantra: Om Bherundayai Namaha,salutations to one who is ferocious .

Position5: Ardha Chandrasana (Half moon pose)

Mantra : Om Vahnivasinyai Namaha,salutations to one who resides in fire.

Position 6 : Parvatasana (mountain pose)

Mantra: Om Vajreshvaryai Namaha, salutations to one who possesses vajra, the thunderbolt, and is adorned with diamond ornaments.

Position7 : Ashtanga Namaskara(salute with 8 parts)

Mantra : Om Dutyai Namaha,salutations to one whose messenger is Shiva.

Position 8 : Bhujangasana (cobra pose)

Mantra : Om Dutyai Namaha ,salutations to one who is swift.

Position 9 : Parvatasana ( mountain pose)

Mantra: Om Kulasundaryai Namaha,salutation to one who is virtuous ,repectable and charming.

Position 10 : Ashwa Sanchalasana  (equestrian pose)

Mantra: Om Nityayai Namaha ,salutations to one who is eternal .

Position 11 : Ardha Chandrasana (half moon pose )

Mantra : Om Nilapatakinyai Namaha, salutations to one who is adorned with a blue flag.

Position 12 : Padahastasana (hand to foot pose)

Mantra: Om Sarvamangalayai Namaha, salutations to one who is ever victorious.

Position 13: Hasta Utthanasana (raised arms pose)

Mantra: Om Sarvamangalayai Namaha, salutations to one who is the source of all good fortune.

Position 14 : Pranamasana (prayer pose)

Mantra: Om jvalamalinyai Namaha, salutations to one who is fenced with instant flames.

Positions 15-28: Positions 1-14 form the first half of the round and positions 15-28 form the second .In the second half ,the same mantras are repeated consecutively and the same positions are repeated with the  following changes.

a) In position 18, ashwa sanchalanasana, instead of stretching the left foot backward, stretch the right foot back.

b) In position 24, the same pose, bend the left knee, bringing the left foot forward between the hands.

Practice: Ardha chandrasana emphasizes the link with the lunar energies set up by the preparatory visualizations. Also, in Chandra Namaskara the force of each asana is changed subtly by the repetition of mantras related to the lunar energies.

Conclusion: After completing the desired number of rounds, stand upright with the eyes closed, and the hands by the sides of the body. Again visualize the full moon shining over the waves of the ocean until the body becomes steady. Relax in Shavasana.

Duration: For spiritual benefits, slowly practice 3 to 7 rounds.

For physical benefits ,practise 3 to 7 rounds more quickly .

The Sanskrit word tṛ́ṣṇā means thirst. The pali equivalent of tṛ́ṣṇā is Taṇhā. Lord Gautam Buddha has used this word in his teaching. He says that kamana or desire is the cause of suffering. To get rid of desire, one has to annihilate one’s desires.

Any individual, society, state, or country cannot prosper and progress without desire. Satisfaction with what little one has is the enemy in one’s progress. Dissatisfaction with the existing conditions with a simultaneous desire for more and more is the key to progress. This principle has been accepted in economics and political science. It is the general observation that individuals acquire more and more fame and more and more all-around prosperity through incessant desire and continuous striving for material property is feasible without desire and struggle to achieve more and more.

Materialistically speaking, the sky is the limit to progress. Some very successful materialistic stride one step farther, they piece the sky and go beyond it in their limitless search for further acquisition and achievement. The materialistic viewpoints have been tested and retested in all countries and all ages. How do we reconcile with Buddha’s teaching then?

Darwinian motto

Darwinism is atheistic, materialistic, and anti-spiritual. `The struggle for existence and survival of the fittest is a key principle in Darwinism. This principle applies not only to human beings but also to all plants and animals. It also includes viruses, bacteria, protozoa, algae, and fungi. That is a well-tested, sound principle the materialistic level cannot be denied. Inaction is anathema to struggle. Complete or partial inaction is involved in a lack of desire. Hence, analytically speaking, Buddha’s teachings on the annihilation of desire (Kamana-vinyasa) and Darwinism cannot go together.

Three types of desires

There is no life without actions. Actions germinate in desires. Hence a desire-less, action-less life is not pleaded for. Only sannyasis (ones who have renunciate the world) cease to act. And they too do not stop their daily actions, inevitable for living. Inaction is to be condemned for householders, businesses –men, farmers, fighters, administrators, statesmen, and all others who have to perform their duties. The Gita proscribes inaction.

The Vedas and the Upanishad declare that, before the creation, God desired the creation of the universe. Although he has no unfulfilled desire and no want at all. He, for his sportive play, desired to create a universe. He had designed a blueprint of the universe before he created it, engineered the design, and continued to do so. His artistic hand creates the art of canvas of the cosmos. Whatever God does is executed through the agency of the divine mother, the consort and power of God. He becomes the chairperson of the creation, evolution, involution, and dissolution of the universe. If this is the case with God Himself, there is no question of the abandonment of desires and activity for men.

There are three types of desires: sattvika, rajasika, and tamasika. Mahatma Gandhi desired India’s freedom. A benevolent person desires to open a school and a hospital for poor people. A yogi has a strong desire to liberate himself. These are examples of sattvika desires. A politician desires to become Prime Minister. A reputed writer desires to win the Nobel Prize. A businessman desires to become a multimillionaire. These are examples of rajasika desires. A perverted person desires to indulge in sex with many beautiful women. A notorious criminal desires to murder the Prime Minister of a country. A terrorist desires to commit genocide in a village of a certain community. These are examples of tamasika desires.

If we prohibit desire, it becomes difficult or impossible for an individual or society to live meaningfully. A life without purpose is no life at all, and a life without desires is hard to imagine. Therefore, desires should not be condemned without a thorough analysis of their merits and demerits. We should condemn Tamasika, desires. And of course we should recommend sattvika desires. We should critically examine Rajasika’s desires to decide whether to adopt or reject them.

The ancient Ayurvedic texts equally praise fasting: ‘langhanam param aushadham’. Fasting is the greatest medicine – and jvaraadau langhanam proctam – at the onset of fever, fast. Fasting and human health are inter-connected. The benefits of fasting: “disappearance of aggravated doshas, ​​boosting of the digestive fire, weight reduction, increased vigor and ojas (vitality), digestion of aam (toxins), true hunger and thirst, and the desire, to eat. ”

In the past, ‘fasting’ was considered to be related only to religion and was called a sham. But now scientific studies have proven that it is a good way to keep the body healthy. The benefits of intermittent fasting have been studied and proven. Eating, food should be within 8 hours in 24 hours, and fasting for 16 hours. In general we have to have food at 10 am and 6:00 pm around, before the sun sets if possible.  Normally we have to eat two times a day making 3 to 5 hours gap.

Japanese cell biologist Yoshinori Ohsumi won the Nobel Prize in Medicine in 2016. He researched how cells recycle and renew their content, a process called autophagy. Fasting activates autophagy, which helps slow down the aging process and has a positive impact on cell renewal. Fasting is for Health and Longevity.

Ayurvedic Viewpoint of Fasting

The underlying principle behind fasting is to be found in Ayurveda. This ancient Indian medical system sees the basic cause of many diseases as the accumulation of toxic materials in the digestive system. Regular cleansing of toxic materials keeps one healthy. By fasting, the digestive organs get rest and all body mechanisms are cleansed and corrected.

Since the human body, as explained by Ayurveda, is composed of 80% liquid and 20% solid, like the Earth, the gravitational force of the moon affects the fluid contents of the body. It causes emotional imbalances in the body, making some people tense, irritable, and violent. Fast acts as an antidote, for it lowers the acid content in the body which helps people to retain their sanity.

Eating food when there is mental stress is not good for digestion, stomach upset. Happily cooked food in a healthy environment gives positive energy while angry cooked food gives negative energy. So let’s exercise regularly by eating fresh and balanced food cooked at home with a happy mind in a healthy environment and make life healthy and happy, in fact, it is very bad to get sick without knowing how to eat.

Natural Mechanism of Upavaasa

Many mammals also fast during illness or injury, such as dogs, cats, horses, and cows. They will avoid even the most delicious food offered to them, taking only water. Only after complete recovery, they resume food. They survive without food because of the autophagy process. This word is derived from the Greek auto ‘self’ and phage in ‘to eat’. Thus, autophagy means ‘self-eating’ or ‘self-cannibalization’.

Science reveals the remarkable benefits to the body and brain of restricting food intake through fasts like ekadashi, ektana, and dharna-parna. With this in mind, people of different religions who faithfully observe these vratas protect themselves from many diseases and may enjoy greater longevity. As for the science of fasting, the benefits can be summed up in the phrase: “Eat less, live healthily.”

The Purpose of Fasting

Generally, people fast for health reasons. And there are many benefits. One fast for 24 hours and cleans one’s body from the inside. Many also fast by drinking only water, which is also a good thing. For us, the benefits are immense because Bhagwan has pleased upon us. There is a saying, “One should go to a pilgrim place for the sake of doing austerities, and not for eating and drinking.”

Another benefit is that there are certain (harmful) substances in our blood that are eliminated by fasting. Some animals fast for several days prior to mating. The reason being that a certain amount of wholesome energy is created within themselves, which is beneficial to their body

By fasting one’s body may become physically weak, but there are other good energies that are created. One, the body becomes clean, which is a very big thing. Some fast for one day, two days or five days, whereas some fast by drinking liquids. In short, such fasts are very beneficial. One is never at a loss through fasting.

Benefits of Fasting

There are two benefits behind fast: one is spiritual – it helps one to develop self-restraint and other virtues; and the second is the increase in inner strength. By fasting one’s thoughts are transformed. For this, one must have a resolute mind. By having a strong mind all tasks can be done.

It controls passion, checks emotions, and regulates the senses. As a great penance, it purifies both the mind and the heart, while also destroying a multitude of sins. Fasting controls the tongue in particular which is the deadliest enemy of man. Fasting overhauls the respiratory, circulatory, digestive and urinary systems. It destroys all the impurities of the body and all sorts of poisons. It eliminates uric acid deposits. Just as impure gold is rendered pure by melting it in the crucible again and again, so also this impure mind is rendered purer by repeated fasting.

Some monks have traditionally fasted intermittently. Such fasts not only reduce body weight but also help to cure some diseases. People with obesity and uric acid have been found to lose both disease and weight by fasting only one day a week.

FASTING IN THE ANCIENT WORLD

As this prevailed in ancient cultures and lands such as Egypt, Assyria, Scythia, Greece, Babylon, Persia, Nineveh, Palestine, Rome, China, among the Druids, Celts, Scandinavians, Indians of North America, and Aztecs and Incas of South America. Moses fasted for 120 days on Mount Sinai. Jesus fasted for 40 days. The Bible also cites fasting by the apostles. Muslims observe the month-long fast of Ramazan (Ramadan). In Jainism, Fasts is an important form of sadhana. It was not only mentioned in Sanatan system and hindus system. It was used to since thousands of years ago as Upasana ( Spritual Sadhanaa).

Ashwa Sanchalanasana or the equestrian pose is the best pose to stretch and tone the hips, legs, quadriceps, and groin. The asana also opens the chest and stretches the muscles of the rear. It is a superb pose to beat indigestion and constipation. Here are a few more yoga for digestion. Even sciatica (lower back) pain (yoga for sciatica) can become better with this horse posture. Ashwa Sanchalanasana or the Equestrian pose is a component of the Sun Salutation series of asanas. It appears because of the 4th pose and therefore the 9th pose in Surya Namaskara.

Steps of Ashwa Sanchalanasana (Equestrian Pose)

• Sit in Vajrasana
• Stand up on the knees with the knees and ankles slightly apart and the arms by the sides.
• Starting with the right side ,take a big step forward ,placing the right foot firmly on the floor so that the thigh is horizontal and the ankle is before or directly under the knee.
• This is the starting position .Centre yourself and inhale deeply .
• Exhale and lunge forward smoothly  ,transferring the body weight on to the right leg.
• The left leg becomes strectched back fully as the trunk comes forward ,with the back straight .
• Do not strain. Depending on flexibility , the fingertips or palms may touch the floor ,or bend forward slightly so that the fingertips reach the floor.
• In the final posture ,the right foot , both hands ,left knee and toes support the body. The back is slightly arched and the head faces forward.
• To release the posture ,inhale and roll the body weight back smoothly ,centering in the starting position.
• This is one round .Continue with the forward and backward lunges on this side.
• After  practicing on one side ,again stand on  both knees ,return to vajrasana and relax.
• Stand on both kness ,take a big step forward with the left foot into the starting position and practice an equal number of rounds on this side.
• Practice upto 10 rounds on each

Benefits of Ashwa Sanchalanasana (Equestrian Pose)

• This asana tones the abdominal organs and gives the good stretch to the lower back.
• It strengthens the hips ,legs ,ankles and feet ,and induces balance in the nervous system.

Precautions

People having knee injuries, or neck problems should take extra care or completely avoid doing this asana based on the severity.

Full Yogic Breathing is a deeply balancing pranayama (respiratory exercise) that advantages vata, pitta, and kapha. It is now and then called 3–component breath as it works with 3 one-of-a-kind sections of the torso and certainly engages all 3 lobes of the lungs. Full Yogic Breathing revitalizes the whole frame with prana (vital lifestyle force).

In particular, it benefits important organs that can easily become stagnant, constricted, or burdened with emotional and physical stress when we experience tension. It helps maximize inhalation and exhalation. Its purpose is to gain control over breathing, correct poor breathing habits, and increase oxygen intake. You can practice this pranayama at any time, but it is especially effective when practiced intensely for five to fifteen minutes every day—preferably on an empty stomach. The early morning is the ideal time to practice Full Yogic Breath.

You can practice it at any time, especially in situations of high stress and anger, as it helps calm the nerves. While including it in daily yoga routines will correct and deepen natural breathing, it should not be performed continuously. Full Yogic Breathing relieves stress, refreshes the mind, and activates the parasympathetic nervous system, promoting a calmer, more balanced state of being. It also helps correct unhealthy breathing patterns.

How to Do Yogic Breathing

1. Sit in a meditation posture or lie in Shavasana and relax the whole body.
2. Inhale slowly and deeply, allowing the abdomen to expand fully.
3. Try to breathe so slowly that little or no sound of the breath can be heard.
4. Feel the air reaching into the bottom of the lungs.
5. At the end of the abdominal expansion, start to expand the chest outward and upward.
6. When the ribs are fully expanded, inhale a little more until the expansion is felt in the upper portion of the lungs around the base of the neck . The shoulders and collarbone should also move up slightly . Some tension will be felt in the neck muscles.
7. The rest of the body should be relaxed.
8. Feel the air filling the upper lobes of the lungs.
9. This completes one inhalation.
10. The whole process should be one continuous movement, each phase of breathing merging into the next without any obvious transition point . There should be no jerks or unnecessary strain.The breathing is like the swell of the sea.
11. Now start to exhale.
12. First, relax the lower neck and upper chest, then allow the chest to contract downward and then inward.
13. Next, allow the diaphragm to push upward and toward the chest.
14. Without straining,try to empty the lungs as much as possible by drawing or pulling the abdominal wall as near as possible to the spine.
15. The entire movement should be harmonious and flowing.
16. Hold your breath for a few seconds at the end of the exhalation.
17. This completes one round of yogic breathing.
18. At first, perform 5 to 10 rounds and slowly increase to 10 minutes daily.
19. Relax any effort and once again watch the spontaneous breathing pattern.
20. Bring the awareness back to observing the physical body as a whole. Be aware of the surroundings and gently open your eyes.

Benefits of Yogic Breathing

1. It Helps improve hypertension.
2. Helps improve digestive system function.
3. It can aid with healthy eating habits and weight loss.

 TTK Capsule represents a combination of Tadasana, Triyaka Tadasana, and Kati Chakrasana. Our Late yoga guru Swami Yog Subodh (Subodh Simkhada) explains this as a very healthy practice that should be done at least once in the whole day. Maintaining a healthy body is the most. It’s helpful in the prevention of Constipation, Indigestion, and other digestive problems. These practices have been taken from the tradition of Swamis Sivanand Saraswati ji, Satyanand Saraswati ji, and Niranjananand Saraswati ji.

Tadasana (Palm tree pose)

• Stand with the feet togetheror about 10 cm apart, and the arms by sides .
• Steady the body and distribute the weight equally on both feet .
• Raise the arms over the head.
• Interlock the fingers and turn the palms upward.
• Place the hands on top of the head.
• Fix the eyes at a point on the wall slightly above the level of the head.
• The eyes should remain fix on this point throughout the practice .
• Inhale and  stretch the arms , shoulders and chest upwards.
• Raise the heels, coming up on the toes.
• Stretch the whole body from top to bottom, without losing balance or moving the feet.
• Hold the breathe and the position for a few seconds.
• Lower the heels while breathing out and bringing the hands to the top of the head.
• This is one round.
• Relax for a few second before performing the next round.
• Practice 10 rounds.

Benefits of Tadasana

This asana develops physical and mental balance. The entire spine is stretched and loosened, helping to clear up congestion of the spinal nerve at the points where they emerge from the spinal column. It helps to increase height by stretching the muscles and ligaments, enabling growing bones to grow longer. Tadasana stretches the rectus abdominal muscles and the intestines and is useful during the first six months of pregnancy to keep the abdominal muscles and nerves toned.

Triyaka Tadasana(Swaying palm tree pose)

• Stand with the feet more than shoulder width apart.
• Fix the gaze on a point directly in front.
• Interlock the fingers and turn the palms outward.
• Bend to the right side from the waist.
• Do not bend forward or backward or twist the trunk.
• Hold the position for a few seconds, then slowly come back to the upright position.
• Repeat on the left side .This completes one round.
• Practice 10 rounds.
• To end the practice ,return to the upright position ,relax the hands , bringing the arms down to the sides.

Benefits of Triyaka Tadasana(swaying palm tree pose)

As for tadasana , but its especially massages , loosens and exercises the sides of the waist . it balances the right and left groups of postural muscles .

Kati chakrasana (waist rotating pose)

1. Stand with the feet about shoulder width apart and the arms by the sides .
2. Raise the arms to shoulder level, then twist the body to the right.
3. Bring the left hand to the right shoulder and wrap the right arm around the back ,bringing the right hand around the left side the waist. Look over the right the shoulder as far as is comfortable.
4. Keep the back of the neck straight and imagine the top of the spine is the fixed point around which the head turns .
5. Hold for two seconds ,accentuate the twist ,gently stretching the abdomen.
6. Return to the starting position.
7. Repeat on the other side to complete one round .
8. Keep the feet firmly on the ground while twisting.
9. Relax the arms and back as much as possible throughout the practice .do not strain.the movement should be relaxed and spontaneous.
10. Perform the  rotation smoothly ,without jerking or stiffness .
11. Practice 5-10 rounds.

Benefits of Kati Chakrasana

This asana tones the neck ,shoulders, waist, back and hips. It is useful for correcting back stiffness and postural problems . The relaxation and twisting movement induces a feeling of lightness and may be used to relieve physical and mental tension at any time during the day.

Benefits of TTK capsule

1. It helps relieve constipation.
2. It helps to maintain healthy backbone.
3. Helps for weight loss.
4. It helps in mind body balance.
5. It helps in proper blood circulation.

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