The Ashtanga Yoga Intermediate Series (Nadi Shodhana)

The Ashtanga Yoga Intermediate Series:

By Yoga Guru Subodh

The Ashtanga Intermediate is the second series among the six serieses of Ashtanga Yoga. Intermediate series is definately more challenging than Primary Series demanding better flexibility, strength and long term practice. This is often called as Ashtanga Vinyasa Yoga since each pose is connected to the next with vinyasa flow. This series is ordered by Shri K. Pattabhi Jois (26 July 1915 – 18 May 2009). The second series is known as Nadi Shodhana – meaning Nerve Cleansing. This is because of the focus on backbend asanas.

The backbends encourage and maintain the suppleness of the spine and as well as working on opening the energy channels allowing Prana to flow freely.  Ujjayi breath, Bandha (energy control) and Drishti (focus) during the asana becomes deeper in experince due to long term practice. (Nadi Shodhana is also the name given to Alternate Nostril Pranayama). The holding durarion on each pose is generally for five ujjyai breath or as long as you can do.

While some of the earlier asanas in the sequence may be familiar to many (Locust Pose for example) the Intermediate series sequence moves onto more intense backbends, hip opening poses and headstand variations. Before practicing Intermediate series, you need to practice Primary series for about two years. This will unfold you a new energetic dimension. If you get your body flexible and powerful enough and there is no more things to learn. Then second series will be a novel chance for practice.

The poses have their own health benefits and challenges but the specific combination of the poses works strongly on the nervous system, so it can have a very different effect on the body than the Primary series or other dynamic yoga classes. It’s therefore really important to end your practice with a long Savasana and as you start out practising the Intermediate series begin on a day when you don’t have too much going on.

Asanas in The Ashtanga Yoga Intermediate Series ( Nadi Shodhana ) are as follows :

1. Padangustasana
2. Padahastasana
3. Utthita Trikonasana
4. Parivritta Trikonasana
5. Utthita Parsvokonasana
6. Parivritta Parsvokonasana
7. Prasarita Padottanasana A, B, C, D
8. Parsvottanasana
9. Pashasana
10. Krounchasana
11. Shalambhasana A
12. Shalambhasana B
13. Bhekasana
14. Dhanurasana
15. Parsva Danurasana
16. Ustrasana
17. Laghu Vajrasana
18. Kapotasana A
19. Kapotasana B
20. Supta Vajrasana
21. Bakasana A
22. Bakasana B
23. Bharadvajasana
24. Ardha Matsyendrasana
25. Eka Pada Sirsasana A
26. Eka Pada Sirsasana B
27. Dvi Pada Sirsanana A
28. Dvi Pada Sirsanana B
29. Yoga Nidrasana
30. Tittibhasana A, B, C, D
31. Pincha Mayurasana
32. Karandavasana
33. Mayurasana
34. Nakrasana Vatayanasana
35. Parighasana
36. Gomukhasana A, B
37. Supta Urdhva Pada Vajrasana
38. Mukta Hasta Sirsana A, B, C
39. Baddha Hasta Sirsasana A, B, C, D
40. Urdhva Danurasana
41. Salamba Sarvangasana
42. Halasana
43. Karnapidasana
44. Urdhva Padmasana
45. Pindasana
46. Matysasana
47. Uttana Padasana
48. Sirsasana
49. Balasana
50. Yoga Mudrasana
51. Padmasana
52. Utplutih
53. Savasana

By Yogacharya Subodh Simkhada – Internationa Yoga Master

SURYA NAMASKAR (SUN SALUTATION)

Om Surya Devaaya Namah!

Surya Namaskara means the salutation to the Sun, can be known as a form of prayer to Sun as well. Scientifically it creates the micro cosmic effects and chromo-effects in the eyes and the body.   Surya Namaskara (Chair Sun Salutation) is a vital technique within yogic tools. Literally is comes under Satkarma as a Vatasaara Kriya (Entire Air cleansing Act) mentioned in Hatha Yoga. Its application makes perfect kriya to build our health, vigorous, balance, lightness, and also for spiritual growth.

Surya Namaskara is a series of twelve steps series in traditional pattern with seven physical Aasanas, and 5 steps repetition of out of seven asanas. This series gives the full support and stretch to the whole body. Before performing this series we have to get mastery over all the individual Aasana, then we get ready for the series to attempt maximum benefits as a summarized version of daily practice. Now Yoga master is making the different series with more and less steps, so we have a Surya Namaskaara with 30 Steps of Postures and also Kurchi Surya Namaskaara (Chair Sun Salutation) which is given below.

Surya Namaskar Variation  on Chair (Sun Salutation Variation on Chair) is primarily for elderly people or people with less mobility issues or disabilities. Chair Surya Namaskar is also beneficial for people with desk jobs as it can also be done while working in front of the computer to give the body a gentle massage and stretch, if one is seated for long hours. As the name suggests, the practice of the classical Surya Namaskar (Sun Salutation) is done using the chair as a support.

With so many people wanting to try yoga as part of their daily routine, this kind of modification of the classical Sun Salutations is beginning to be appreciated by all age groups with different body structures. Chair Surya Namaskar comes under the category of Chair Yoga and this kind of yoga is used for those undergoing therapeutic healing as well. This series practice will activate the chakras and helps to open kundalini as well.

Sun Salutation (Surya Namaskar) offers movements for strength, flexibility, stamina and Harmony. While practicing Surya Namaskaara, it combines the postures, breath, bandha, mantras and awareness as well. This combination enhances the optimum benefits in all dimensions of life.

Initiation of Chair Sun Salutation : Sitting on Chair putting hands on knees comfortably

1. Pranaamasana (Prayer Pose)
2. Hasta-uttaanaasana (Arm raised Pose)
3. Paada-hastaasana ( Hand to foot Pose)
4. Eka-paada pawan-muktaasana (One leg gas release Pose) – meets the Ashwosanchaalana
5. Kurchi Pashchimottaanaasana (Back Stretching Pose) – meets the Mountain Pose
6. Mahaa-viraasana ( Great warrior Pose) – meets the Salutation pose
7. Kurchi Utkataasana ( Half seating Pose) – meets the Bhujangaasana
8. Kurchi Pashchimottaanaasana (Back Stretching Pose) – meets the Mountain Pose
9. Eka-paada pawan-muktaasana (One leg gas release Pose) – meets the Ashwosanchaalana
10. Paada-hastaasana ( Hand to foot Pose)
11. Hasta-uttaanaasana (Arm raised Pose)
12. Pranaamasana (Prayer Pose)

https://www.youtube.com/watch?v=EZ6YIF5RosY&t=50s

By Erika Bam

“AUM Shraam Shreem Shraaum Sah Chandraya Namah” Recite 30 times Today

The union of the self and the rest existence beyond is Yoga and also the union of the Sun and the Moon. The cause behind whole existenceis the union of two opposites power e.i. the lunar and the solar, the feminine and masculine power, the Ida and Pingala, the Yin and Yang. The spiritual meaning of supermoon is a sign of arousing our consciousness.

The Sun represents worldly thing like our egos, identity, musculine expression, lightness, strength, illuminated soul where as the Moon represents inner world, shadow self, our dreams, emotions, feelings, unconscious beliefs, creativity, feminine expression of our essence, fears.

Masculinity is significant of “consciousness” and femininity is significant of “energy”. The cosmos is totality of “energy” and “consciousness” The seed of manefistation lies in consciousness and what manifests it or what is menifested is identified as energy. The energy is reflective of masculine energy and feminine energy. The union of masculine and feminine energy makes creation possible moreover we must understand that in our body we acquire both masculinity/femininity-masculine energy/feminine energy that is consciousness and energy which hangs on the cosmic love and compassion(compassion is inevitable-inseparable-what completes the whole)

*Sun is masculine energy and Moon is feminine energy. Some traits of femininity are: -creativity (nature,art) -passive resistance (acceptance of intensity of pain) -warrior spirit (ability to be fighter during injustice/crisis) -deep sense of justice,balance and morality(mediatice and power over desire) -stronger awareness of thoughts and feelings(deep thinker and deep love) -multidimensional persona (many sided personality) -self sacrifice for virtue (Dignity over anything).

Why these Full Moon and the New Moon days are held significant?

When the Moon takes the positions, it heightens whatever you are. On that days, if you joyful you become more joyful, if you are loving you become more loving, if you are blissful you become much more blissful, if you are little insane you become much more insane , if you are meditative you become far more meditative. It just enhances everything that you are. So we considered these days more important so that you consciuosly create the right kind of quality in you, so it gets enhanced. We know even ocean goes mad? if you are swimmer on the beach, it is madness for you but if you skipper of large vessels, it is the boon for you. The very ocean is trying to rise, the situation may be conducive for you also to rise probably. If you are willing to make use of it. And the moon’s influence on human life is far more than that. To do anything ourselves to be aware where the moon is could be useful because it creates different types of qualities and energies in the system.

Here we discuss about Moon particularly full moon. To understand the technique or process to perform and menifest feminine traits within yourself.

Humans have been living by lunar cycles for centuries, and in our modern world, connecting to these energies can give us the sense of grounding synergy with the earth and cosmos. The traits of feminine energy can be acquired through understanding of feminine energy within self and connecting it with moon’s energy. While the new moon is time to set the intention for the beginning of activities, the full moon is a time of culmination and fruition.

When the moon is completely full, it’s a spiritual and energetic pinnacle of whatever you want to menifest. As the moon waxes (increases toward full light), our energy builds and we collects information. The waxing moon means a forward-moving energy and momentum that’s great for building things, working toward a goal, or bringing the first phases of a project to fruition. As the moon wanes and the light starts to dwindle, we can begin to release what’s no longer working for us. It’s a great time to reflect on what you’ve built during the waxing phase while shedding anything that doesn’t feel right. As the moon arrives, we can tie up any loose ends and say goodbye to what’s not serving our on our highest purpose.

Rituals and Activities on Fullmoon:

1. Meditate. -Full moon meditations are very effective and it is crucial for energy sensitive people to meditate during full moon as it is easier for them to manifest as well as if ignored to be contained or meditative during fullmoon they might have reversed outcome of it like insomnia, mood swings.

• powerful way to tap the luminous lunar energy and harness the energetic power of the moon’s light fullmoon meditation is a huge opportunity. -before meditation process you can begin with beautiful series of aasana/ Chandra Namaskar-moon salutation for physical preparation/alignment as well as the positive mindset/mindfulness is must.
• Sit comfortably in a space where the moonlight is visible.
• Perform series of aasana you prefer that opens ur body completely and end physical preparation with moon salutation/Chandra Namaskar or we can practice Sun -Moon Sun Salutation. The process must be 10-12 minutes.
• Be in meditation posture according to preference, proper alignment, hand mudra (hasta mudra) e.g. Jnana mudra, Chin mudra,Yoni mudra; Mind mudra (mana mudra) e.g. Shambhawi mudra and also Khechari Mudra.
• Close your eyes and feel the moon’s beams, the luminous light piercing through your body.
• Focus on your breath-in hale-exhale deeply-9-10 times;during exhalation release any tension on thoughts or physical body and during inhalation realize that you are actually inhaling the part of cosmic energy.
• Then focus on the intention you’ve set;the intention should be so positive/harmless to cosmic creatures;you must have realizations that “you are part of cosmos-you are cosmos and cosmos is you”-
• Imagine the energy of moon purifying your body-mind-soul.
• Inhale-exhale deeply for 9-10 times and bow down to the feminine energy/moon.
• Slowly bring your attention back to the space you are in and with open eyes accept the full moon and gaze it for 1-3 minutes.

2. Release : Words have power-words are expression of our thoughts-words are our intentions. The full moon is a potent time for letting go of what’s no longer serving you.

It’s a time of acceptance and forgiveness and remember the power of acceptance and forgiveness is inevitable; it reflects our true nature if we are able to or unable of it. Write down a list of everything you want to release from your life, and read them aloud with intention, either in a full moon circle or solo. Say, “I release you!” or “Thank you for your service—you are free to move on!” Or just in your mind let go of thoughts that holds you back; forgive to all.

3. Moon Gazing/Trataka:
It’s very beneficial to gaze full moon on physical level/for vison and spritual balancing/chakra balancing with Khechari Mudra.

4. Do a manifestation ritual.  A simple manifestation ritual can solidify your full moon intentions and help it to fruition. Worshipping fullmoon with offerings like flowers,candles,oil lamp,water and so on…

5. Take a moon bath.  The full moon’s light can rejuvenate our psyches. Connect with lunar energy by submerging yourself in water. Draw a healing bath around the time of the full moon before moving to mediation process.

What NOT to do during the Full Moon:

1. Start something new : Full moons are times of intense culmination not initiation.If possible, start your new projects around the new moon and use the three days surrounding the full moon to rest, reflect, and release. It was holidays time around Full Moon and New Moon time on each month in different coutries instead of weekend or other holidays.

2. Overwork or overstress : The full moon is meant to be a celebratory time, but with all the energy it stirs up, it’s easy to overdo it. Avoid getting stressed or overworking yourself.

3. Make life-changing decisions : Emotions are heightened during the full moon, which can prompt knee-jerk reactions. If you’re not grounded, avoid making any sudden decisions. 

Note : Don’t worry about doing all of the full moon rituals perfectly! “The intention behind your actions is what matters most” so the rituals differs and are flexible accordingly.

“Hari Om Tat Sat”

By Suyog Simkhada

First of all, please accept our deepest and heartfelt condolences and wishes at this challenging time to all those bereaved families, relatives, friends of those of who have passed on from covid -19

We pray for fast recovery to those who are infected from this pandemic virus of covid -19 , please You may get well soon. ; ” Om Tryambakam Yajamahe, Sugandhim Pustti vardhanam; Urvarukamiva Bandhanaan, Mrityor-mukshiya Maamritaat” Om Shantih! Shantih!! Shantih!!!

We also request to all that you may stay safe, enhance your energy and will power at this pandemic moment and be strong.

Nepal is a tiny, a beautiful country where you can explore everything ranging from diverse culture to high mountains and from core of heart to spiritual height. Nepal is a country of contrasts. Spectacular natural riches combine with a vibrant culture, philosophies, spirituality, Yoga Philosophy and Practice, lifestyle, resource of medicinal plants, source of peace, source of knowledge, and sense of history.

Home to ten of the world’s 14 highest mountains, the country offers a magnificent setting for hiking and mountaineering, as well as some of the world’s best white water rafting.

Learn the Reasons to Visit Nepal :

Visit Nepal 2020 Preparation

If this pandemic ends during the year 2020, then surely visiting Nepal right after this time will be a perfect opportunity to explore the beauty of Nepal and of course! Nepal will be ready to rebuild and heal the hurtful people from all over the world. Though 2020 was the visit Nepal but due to this pandemic made skip away, so it will be preparation for next coming years.

Nepal as Green zone:

Nepal is country of green Jungles with lots of natural sceneries. So it is better to refresh the mind and to enhance natural resistivity power throughout the natures by watching greenery, watching birds and animals, walking, hiking, trekking, farming, staying in village with host family. Then you might get refreshed and revitalized.

Spiritual Sacred Zone for Yoga:

This corona Period made all realize to have this life for goodness, not just for the passion. The realization is that everybody should have the proper lifestyle of proper work time, food time, sleep time, rest time, entertainment time, and self time. Now everybody now realize to do right and ethical yoga practice for energy boost up and strong defense mechanism, for this Nepal is the perfect place with full of natures, cultures and creatures.

This is land of sages and seers, and land of tapa (Spiritual practice). It is perfect place to understand the Divine civilization, Vedic civilization, ancient technology, and ancient wisdom through yogic or spiritual science. This is perfect gravity focus zone for spiritual sadhana through Yogasana, Pranayama, Dhyana, etc. Yoga and yogic life is the only one solution for the victory over Corona Age.

Third Pole of the World:

Nepal is very small but very diverse country. Nepal is known by different identity such as Country of Agriculture, country of Hindus, Country of  water sources, country of nature, country of culture, and similarly also called the country of Himalayas. There are fourteen highest mountains in Nepal; the highest one is Mount Everest as known as ‘third pole of the world’ that is in Nepal. So it is better to initiate your journey from the country of Himalayas to revitalize yourself.

Nature for Natural Power:

The initiation of your journey from nature in order to get natural immunity will be perfect choice. This trip will refresh you and this is the best options for revivification from corona anxiety. Your link is quickly associated with the nature of Nepal and natural life of Nepal.

Relief on financial Crisis:

Nepal is such a spot for trip, will be low budget trip easily. Generally, here in Nepal, trip will be cheaper in comparison to other countries. In other countries, expenses of 1 month, here in Nepal, you may stay 3 months easily. In Nepal currency is cheaper but experience will be higher.

What is Viral Fever ?

Viral fever is an umbrella term for a group of viral infections that affect the body and is characterized by high fever, burning in the eyes, headaches, body aches and sometimes nausea and vomiting.Below we will discuss Ayurveda For Viral Fever

Viral fever is common among children and older people as their immunity is lower. The fever by itself is not an illness, it is a symptom of an underlying cause, which is a viral infection. A viral infection can occur in any part of the body, intestines, lungs, air passages etc. The fever will occur as a result of the infection. The high fever is usually a sign of the immune system of the body, fighting against the intruding viruses and “burning them off”.

The symptoms ranges from sore throat, cough, running nose, mild to severe fever,enlarged glands, watery eyes,muscles and joint pain, vomitting diarrhoea, malaise and
generalised weakness. depending on the patients immunity level the severity of disease increases or decreases within few days.sometimes the disease may be dangerous affecting lungs, kidneys, heartcausing life threatening diseases like pneumonia, acute Renal failure,hepatitis etc. there may be secondary bacterial infections also.

Measures To Follow For Prevention From Viral Fever :

• It is easy to catch a viral infection in crowded places like classrooms, theatres and buses. Simple precautions can keep the infections at bay. so, use of masks at the crowd places.
• Avoid eating out, especially street food/hawkers stalls
• Avoid cold beverages and ice-golas
• Boil water and cool it before drinking
• Eat plenty of fruits containing vitamin A C,
•  If you get an infection, stay indoors to prevent spreading it
• Wash your hands regularly
• Drink plenty of fluids, 8-10 glasses of water for viral patients
• Eat easily digestible and light diet.

Some of Ayurveda Treatment the disease can be :

• Leaves of tulsi used directly or as tea.
• Ginger and honey tea
• Cinnamon, licorice, cumin can be boiled and used
• if sore throat gargle with epsum salt and warmwater
• Turmeric Water or Paste can be Used as well.

 When practice of one anga of the three anga-s is given importance, it means that the other angas are practiced to support the main anga. Pranayama is given importance because it removes physical and mental impurities.Vyasa , the commentator of Patanjali’s Yoga Sutra states that there is no Tapas superior to Pranayama “Tapas” is done for removal of impurities and pranayama is considered as the supreme form of tapas. In Pranayama, the correct technique of breathing has to be followed.Also the practice of the three Bandhas assumes special importance.Why Pranayama for Middle Aged People

Role of Pranayama in maintaining well being :

Well-being calls for a pleasant state of mind .That is achieved when there are no distractions and disturbances in the mind.According to Hathayoga Pradipika the mind and breath are closely linked.When any one of them is agitated , the other one also gets agitated. The  same is the case with calmeness also . To make the mind calm, the bdeath must be made quiet.Also the illness is primary cause for the absence of well being and treatment and prevention of illness is an important step in the path towards well beinig. In dealing with illness and diseases, Pranayama plays an important role.Again , Hatha yoga Pradipika states “Through the proper practice of Pranayama there is freedom from all diseases. By a mistaken course of Yoga brings upon himself all disease.More in next blog for Pranayama for Middle Aged People

First of all, please accept our deepest and heartfelt condolences and wishes at this challenging time to all those bereaved families, relatives, friends of those of who have passed on from covid -19

Recite the Shaantih (Great Peace) Mantra Daily

” Om Tryambakam Yajamahe, Sugandhim Pustti vardhanam; Urvarukamiva Bandhanaan, Mrityor-mukshiya Maamritaat” Om Shantih! OM Shantih!! OM Shantih!!!

We pray for fast recovery to those who are infected from this pandemic virus of covid -19 , please You may get well soon. ; We also request to all that you may stay safe, enhance your energy and will power at this pandemic moment and be strong.

Dear Beloved Souls;

The world is now facing a crisis of corona virus that affects mostly your body respiratory system and immune system. Due to this virus, nearby 3,011,426 are infected and around 207,733 are already died and 887,982 are recovered till this moment 17:50 on 27th April, 2020. Due to this, the government has implicated the rule of being quarantine in their own houses to be safe from this virus and to stop this pandemic as fast as possible. Below we will discuss Things To Do During coronavirus quarantine at Home

Due to this crisis, every people around the world are scared of this situation, so everybody should stay in home quarantine. It is better to follow good life style in daily base throughout 24 hours biological clock.

Symptoms of Corona Virus

• Light fever and Problems in Neck
• Headache, Sound Change
• Tiredness and muscle pain
• Continue fever, dry cough, breathing problems,  vomiting
• High Fever, cough, body pain,  continue vomiting
• after 1 week more complications

But no worry and no tension while getting seasonal common cold and running nose, and fever without dry cough and breathing troubles as well.

Things To Do Or Rountines To Follow during Coronavirus Quarantine :

LOCKDOWN IS RIGHT TIME TO TRANSFORM AND REJUVENATE YOURSELF

1. Wake up before 5 am if possible, if not, can wake up before sunrise after sound sleep, it does not matter how many hours, depends on freeing of the day and sleep quality.
2. Drink 2 glass of warm water early in the morning and promise to drink 2 to 4 liters water in 4 hours but depends on nature of person, nature of work, nature of food, climate, etc.
3. Keep your natural calls and have a shower after coming back from outsides or after works or exercise.
4.  In case when come back from hospitals and from the place of cremation, immediately have a bath and wash all clothes, then get dry on sun.
5. Apply the hygienic rules and regulations completely. Wash your hands when you usually catch the things that other people also catch the same things, and then you come back from outsides. Wash your hands before food, even eating by spoon. And also wash your hands after Toilet, not only Toilet paper.
6. 1 glass of lemon water, sometimes a cup of Tulsi tea or Ginger tea or Turmeric and Ginger boiled water evening before bed and few seeds of garlic which is anti-viral.
7. 60 Minutes Yoga Capsule:
   Mantras (e.g AUM & Gayatri Mantra) -3 minutes;
   Warm up 7 minutes;
   Aasanas – 20 to 25 minutes;
   Breathing Acts or Pranayama –(two times a Day) e.g Kapalbhati, Bhastrika and Anuloma-Viloma if you know – 10 to 15 minutes;  
   Meditation (two times a day) by sitting Comfortably, close eyes and watch the natural breath in-out through nostril or any techniques if you know – 10 to 15 minutes;
   But who are Yoga Master levels and Spiritual Aspirants, do practice 75 minutes to 3 hours 45 minutes a day.
8. Have morning sun bath before 10 am and after 3pm in summer but be careful from sunstroke.
9. Eat fresh and healthy food with boiled and gravy vegetables, Buckwheat or Millet soup or Bread or porridge, balance diet, honey, fruits and specially orange and lemon for vitamins C that promotes defense mechanism, but do not eat stale, decomposed food, junk food, fast food and also freeze foods. Simple rule is Fast Life: Fast Food; Fast Death
10. Eat milk products less and avoid meat products because this food creates appropriate atmosphere for virus growth and multiplication.
11. Be active in household works, family talks, read the books, write the articles, drawing, painting, listen music, chants, sing and dance, use laughing and clapping therapy.
12. You may do project works; write the books, online update, complete the pending work.
13. Encourage the family members who scared and frustrated from the current situation, fake and more negative news of face book and some online.
14. Be oneness but not aloneness; be busy but feel easy, but do not be crazy.
15. Retain the theory of acceptance; generalize the situation because this is under your control and not manmade crisis. Always friendliness to natural and universal things rather than man-made things or artificial things.
16. Follow the urgent notice of Government or Medical authorities but do not follow the fake message from online.
17. Keep your strong will power that will help to enhance your immunity and be stronger, nothing can make you weaker.
18. Sleep in time and get sound sleep.
19. Please walk 10 minutes morning and evening on lawn or rocky & muddy ground with barefooted if possible but by mistakenly do not walk on cemented floor on barefooted.
20. Do farming, so dig the land, plant something, also do harvest the foods and enjoy on eating obtained from your own labour or exhaustion.
21. Once please realize what we missed and misused in life. We overwhelmed and escaped from reality of life.
22. Enhance the brotherhood, kindness, love, compassion, responsibility, understanding and honesty.
23. Every hour, keep your back straight, expand your chest and then take a long and deep breath once consciously and silently taking 24 second time.

Be positive in Mind but be negative in Corona Virus

Be Healthy, Be Happy and Stay in Harmony and Peace

Recite the Shaantih (Great Peace) Mantra Daily

ॐ द्यौः शान्तिरन्तरिक्षं शान्तिः
पृथिवी शान्तिरापः शान्तिरोषधयः शान्तिः ।
वनस्पतयः शान्तिर्विश्वेदेवाः शान्तिर्ब्रह्म शान्तिः
सर्वं शान्तिः शान्तिरेव शान्तिः सा मा शान्तिरेधि ॥
ॐ शान्तिः शान्तिः शान्तिः ॥

OM Dyauh Shaantir-Antariksham Shaantih,
Prthivee Shaantir-Aapah Shaantir-Oshadhayah Shaantih |
Vanaspatayah Shaantir-Vishve-Devaah Shaantir-Brahma Shaantih,
Sarvam Shaantih Shaantireva Shaantih Saa Maa Shaantir-Edhi |
Om Shaantih! OM Shaantih! OM Shaantih! ||

Meaning :

May peace radiate there in the whole sky as well as in the vast ethereal space everywhere.
May peace reign all over this earth, in water and in all herbs, trees and creepers.
May peace flow over the whole universe.
May peace be in the Supreme Being Brahman.
And may there always exist in all peace and tranquility alone.
Aum peace, peace and peace to us and all beings!

Hari Om Tat Sat !!!

By Swami Yog Subodh – International Yoga Master

Yoga For Cervical Spondylosis

Cervical spondylosis is a common degenerative condition of the cervical spine. It is a condition involving changes to the bones, discs, and joints of the neck. It is most likely caused by age-related changes in the inter-vertebral disks. The changes are caused by the normal wear- and-tear of aging. With age, the discs of the cervical spine gradually lose fluid, and become stiffer. These include neck and shoulder pain, sub-occipital pain and headache.

To a certain extent, we all develop a degree of degeneration in the vertebrate and discs as we become older. More than 80% of the people over the age of 60 are affected. As the ‘discs’ degenerate over the years, they become thinner. Sometimes the adjacent vertebrae develop small, rough areas of bone on their edges. The nearby muscles, ligaments and nerves may become irritated by these degenerative changes which can cause troublesome symptoms.

Causes :

From chronic degeneration of the cervical spine including the cushions between the neck vertebrae (cervical disks) and joints between the bones of the cervical spine.

A previous neck injury (which may have occurred several years prior) can predispose to spondylosis, but the major risk factor is aging. By the age of 60, 70% of women and 85% of men show changes consistent with cervical spondylosis on x-ray

Symptoms :

•  Neck pain (may radiate to the arms or shoulder)
• Loss of sensation or abnormal sensations of the shoulders, arms, or (rarely) legs
• Weakness of the arms (rarely) legs
• Neck stiffness that progressively worsens
• Lose of balance

Risk factors for cervical spondylosis include:

• Age- Cervical spondylosis is a normal wear-and-tear of aging. Spinal disk tend to  dehydrate and shrink with the age.
• Occupation- Certain jobs may place extra stress on your neck. This may include repetitive neck motions, wrong sitting postures or a lot of overhead work.
• Neck injuries- previous neck injuries appear to increase the risk of cervical spondylosis.
• Genetic factors- Some families will have more of these changes over time, while other families will develop less.

Yogic management :

1. Neck and Spinal exercises: The simple exercises of neck movements facilitate the practice of further range of Yogic techniques by loosening the joints and relax the muscles. These practices are backward, sideward (turning and bending) and twisting movements.
2.  Sukshma Vyayama: Griva-sakyi-vikasaka ( Strengthening the Neck) (1) (Exercise A&B), Griva-sakti-vikasaka (Strenghtening the Neck) (2 & 3), Skandha tatha bahu-mula-sakti-vikasaka (developing the strength of the Shoulder-Blades & Joints), Purna-bhuja-sakti-vikasaka (Developing the Arms).
3. Yogasanas: Tadasana, Urdhwa Hastottanasana, kitchakrasana, Ardhachakrasana, konsana, Vajrasana, Ushtrasana, Vakrasana, Ardhamatsyendrasana, Marjari-asana, Gomukhasana, Uttanamandukasana, sarala Matsyasana, Gomukhasana, Uttanamandukasana, sarala Matshyana, Bhujangasana, Shalabhasana, Dhanur-asana, Makarasana, Shavasana.
4. Pranayama: Nadishuddhi, Suryabhedana and Bhramari.
5. Dhyana (Meditation): Breath awareness, Om Chanting, Om meditation
6. Special practice: Yoga Nidra/ Antarmouna.

“Sarve Bhavantu Sukhinah”. May all be happy.

Yoga is a way of living throughout the adventurer journey and enters into silence.

As yogic principles, the balance of action, breath, and rest & relaxation are very important components of yogic journey. However we go in action, its half time of action should be rest, supposed to if you 1 minute in action, 30 second should be rest. This is one principle of healthy, happy and harmonious life. This type of programming has been being run in Himalayan Yoga Academy in Nepal.

Another principle is that when you are one long mission of work or journey, after this project you need to have rest. So when you do the walking, hiking, trekking, travelling, driving, working, then proportionally you need to have rest and relaxation and participate in recreational and sophisticated programs in Himalayan Yoga Academy in Nepal.

3R that means Rest, Relaxation & Recreation are the part of life in order to keep the life more balance, joyful, fun, healthy, happy, sustainable and long life. When we go only in action and become busy in our daily life, it creates stress and pressure and also makes imbalance and crazy life. Ultimately it brings miseries and sorrow in life. This type lesion and good message have been delivered to our guests and trainees motive to rejuvenate their health and revitalize in their life at Himalayan Yoga Academy.  

Why Himalayan Yoga Academy for Relax after Trekking in Nepal

These types of silence retreats and detox programmings have been scheduled for getting back into normal life and also to promote and update their health and life from the packages provided in Himalayan Yoga Academy which is the first school in Nepal. Swami Yoga Subodh (Dr. Subodh Simkhada), the owner of this Academy is the first person who introduced Yoga Retreats and related trainings first time in Nepal since 1997 informally and since 2007 institutionally. So this is the perfect venue to transit here after your beautiful and memorable trips in Nepal and surroundings.

We hope your stay in Nepal and at Himalayan Yoga Academy will be more experiential, memorable, and transformable.

“Hari Om Tat Sat”

What is Insomnia and Its Ayurvedic Management?

Insomnia, also known as sleeplessness, is a sleep disorder in which people have trouble sleeping. They may have difficulty falling asleep, or staying asleep as long as desired. Insomnia is typically followed by daytime sleepiness, low energy, irritability, and a depressed mood.  It may result in an increased risk of motor vehicle collisions, as well as problems focusing and learning. Insomnia can be short term, lasting for days or weeks, or long term, lasting more than a month. Further learn Ayurveda Tips For Insomnia

Ayurveda understands sleep at one of three pillars of healthy sustenance of life, along with Aahara (food) and Brahmacharya (conscious relationships). Moreover, the ancient textbook of Ayurveda, from 2nd century AD, by Acharya Charaka clearly mentions the significance of sleep in various physical and mental health parameters. He mentions that sleep is essential for 

a) perception of joy
b) proper physical growth and tissue nourishment
c) Immunity
d) fertility
e) logical thinking and retention of acquired knowledge and
f) lengthy and good quality life

Ayurveda Tips for Insomnia :

Therapies Treatment that will greatly help in relieving your Insomnia are as follows :

1. Shirodhaara: Shirodhara with Brahmi oil may be beneficial for moderate to severe insomnia. It is feasible to recruit and retain participants for such therapies in the United States. It is important to validate these findings and investigate the mechanism of action using a larger sample and rigorous research design.
2. Kshiradhaara
3. Takradhaara
4. Shirovasti
5. Pichu(Tampoon) – Brahmi (Bacopa monneri) oil at Adhipati & Simanta marma point.

There are several ayurvedic herbs that helps in curing insomnia as follows :

• Ashwagandha (Withania somnifera)
• Guduchi (Tinosporia cordifolia)
• Vacha (Acorus calamus)
• Shankhapuspi (Convolvulus pluricaulis)
• Yastimadhu (Glycyrrhiza glabra)

Yoga Poses For Insomnia :

1. Padangusthasana (Big Toe Pose )
2. Agnistambhasana ( Fire Log Pose )
3. Uttana Shishosana (Extended Puppy Pose )
4. Supine Twist
5. Viparita Karani (Legs-Up-the-Wall Pose )

Some Basic Healthy Life Tips For Insomnia :

• Do some exercise everyday—but never late in the evening.
• Avoid caffeine in all forms, especially after lunch time.
• Avoid taking naps during the day.
• Drink buffalo milk. It contains rich amounts of an amino acid, L-tryptophan, which induces sleep.
• Take a nice, long, warm bath before bed-time. Charaka Samhita says that bath is the best remedial measure to counteract exertion.
• Read a book or do some repetitive, calm activity such as chanting a mantra.Japa etc.
• Avoid distractions that may hold your attention and keep you awake, such as watching a suspense movie or a thrilling game,TV serials.
• Make your bedroom comfortable.Create a quiet, dark atmosphere. Use clean, fresh sheets and pillow and keep the room temperature comfortable.