Samaveta Pranayama (The First Pranayama) – Steps, Benefits, Precautions

Samaveta Pranayama (The First Pranayama) – Steps, Benefits, Precautions

Samaveta Pranayama is a delightful and simple pranayama practice that allows you to breathe through both nostrils at the same time. The word “Samaveta” comes from Sanskrit and means “together”. This is a fantastic technique and is often described as simple and easy to do. Many sources highlight this technique as a fundamental practice in the world of pranayama. It provides the perfect warm-up for more advanced pranayama practices, preparing your mind and body for the incredible journey that lies ahead. So, take a deep breath and get ready to explore the harmonious union of both nostrils in Samaveta Pranayama. Let the energy flow and embrace the simplicity of this beautiful practice.

Pranayama and Energy Balance

When we practice pranayama, there are different forms of energy within us that are closely related to our health, our thoughts, and our reactions to the outside world. These energies, known as prana, can be both subtle and gross.

Although some forms of energy, while some of the energy sources, such as nervous energy and chemical energy, are well known, others are not commonly observed in daily life. Pranayama aims to harmonize and manipulate these energies, with the control and manipulation of breathing playing a key role.

Samaveta Pranayama Steps/Procedure

1. Sit in a comfortable position, preferably in one of the meditation asanas.
2. If meditation asanas are uncomfortable, you can sit on a chair or against a wall with your feet extended. Make sure your spine remains straight.
3. Close your eyes.
4. Begin yoga breathing, focusing on moving your stomach and chest as rhythmically as possible. Breathe in and out in a wave motion from your stomach to your chest and breathe out in a wave motion from your chest to your stomach. Breathe deeply and effortlessly, exhaling and inhaling as much air as possible.
5. Keep your eyes closed throughout the exercise and continue this breathing pattern for a few minutes.
6. Start practicing Samaveta Pranayama: At the end of inhalation, hold your breath for about a second without straining, and then exhale. Make sure your breathing remains slow and comfortable.
7. Exhale as much air as possible and then inhale. Hold your breath briefly again and breathe out. Repeat this cycle throughout your workout.
8. Breath-hold time: Gradually increase your breath-hold time from about one second to a maximum of ten seconds over the course of several weeks. It is important not to hold your breath longer than necessary. Regular practice will naturally increase the amount of time you can hold your breath.

 Duration

Start with a short duration, e.g., E.g. 5 minutes, and increase gradually based on your comfort and progress. The duration of the internship can be extended depending on individual possibilities and needs.

 Timing of Practice

Samaveta Pranayama can be practiced at any time of the day, preferably on an empty stomach. However, it is generally recommended to practice pranayama in the early morning or evening when the body and mind are relatively calm.

Samaveta Pranayama Precautions

• It is important to practice Samaveta Pranayama under the supervision of a qualified yoga teacher. Especially if you are new to pranayama practice or suffer from respiratory or circulatory diseases.

 • When practicing, avoid straining and tiring your breathing. Maintain a comfortable and natural breathing rhythm.

 • If you feel dizzy, uncomfortable, or short of breath, stop practicing and consult a yoga instructor or healthcare professional.

 • Make sure your study environment is clean, well-ventilated, and free of distractions.

Samaveta Pranayama Benefits

• Preparation for advanced pranayama exercises:
Samaveta pranayama helps prepare the lungs for more advanced pranayama techniques.

 • Increased Oxygen Exchange:
During breath holding in Samaveta Pranayama, the exchange of oxygen between the blood and lungs and the release of carbon dioxide between the lungs and blood increases.

 • Calming and balancing effects:
The rhythmic breathing pattern of Samaveta Pranayama promotes a feeling of peace and balance in the mind and body.

 • Improved respiratory function:
Regular practice of Samaveta Pranayama strengthens the respiratory muscles, increases lung capacity, and improves overall respiratory function.

 • Increased Energy Flow:
By harmonizing and manipulating subtle and gross forms of energy (Prana), Samaveta Pranayama helps to optimize the flow of energy throughout the body, resulting in increased vitality and overall well-being.

 • Stress reduction:
Deep, mindful breathing combined with Samaveta pranayama activates the parasympathetic nervous system, promotes relaxation, reduces stress, and improves mental clarity.

 • Detoxification:
The increased exchange of oxygen and carbon dioxide during respiratory arrest helps remove toxins from the body, supporting the detoxification process.

 • Mind-Body Connection:
Samaveta Pranayama cultivates a deeper awareness of breathing and strengthens the mind-body connection, promoting a state of awareness and inner harmony.

Learn everything about various pranayama from authentic sources.

Reference Books:

1. Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati
2. The science Of Pranayama by Sri Sivananda.
3. Light on Pranayama by B.K.S Iyengar.

VRISCHIKASANA: The Scorpion Pose

Vrishchikasana or the Scorpion Pose is an inverted asana/pose and an advanced yoga asana that has great benefits for the spinal column and nerves, the endocrine glands, and has anti-aging benefits. In Sanskrit, Vrishchika means Scorpion. In the final position, Vrischikasana resembles the scorpion with its tail lifted upwards. When a scorpion wants to sting its victim, it raises the tail above the back and strikes the victim over the head. This pose resembles a scorpion ready to strike. This pose is usually done at the end of asana practice. It is a combination of a backbend and forearm balance pose. To perform this yoga, pose or asana successfully, you need Flexibility, balance, arms, and shoulder strength.

PREPARATORY POSES FOR SCORPION

• Cobra Pose
• King Cobra
• Pigeon Pose
• King Pigeon Pose
• Handstand

Steps of Vrischikasana (Scorpion Pose):

• Start by kneeling on the floor and bending forward. As you do this, keep your elbows and forearms in contact with the floor with your palms facing down.
• Keep your arms at an appropriate distance from your shoulders.
• Move your head forward and lift it as high as possible; Lift your butt and place your feet firmly on your toes (do dolphin pose for this step).
• Inhale and slowly lift both legs. Stand up straight and maintain your balance.
• Then try to bend your knees slightly and bring your legs closer to your head, trying to touch it with your feet. (Be careful not to move your legs too quickly.)
• Hold the position for a few seconds or as long as possible.
• To release the position, reverse the previous steps and return to the starting position.

Start by keeping your legs straight in line with your head. When you feel comfortable or can easily balance, bend your knees, move your legs forward, and try to touch your head with your feet. This is a very intense exercise asana. Therefore, it is very important to practice this pose daily and perform it in front of the specialist. For this position, you need more flexibility and strength. So, learn the basic asanas first and then try Vrischikasana – Scorpion Pose. Give yourself a break of a few hours between meals and training.

Benefits of Scorpion Pose:

• It Strengthens the middle, back, arms, and shoulders.
• Works on your sense of equilibrium
• Working on the adaptability of the spine
• Fabricates endurance and perseverance.
• Permits blood to race to the cerebrum further developing memory and fixation.
• Stimulates the hair follicles in the scalp (balding avoidance)
• Discharge amassed pressure in the shoulders and spine
• Vrishchikasana gives everyone the advantage of transformed asanas like Shirshasana. It turns around the impact of gravity on the body.
• It expands the progression of blood to the head and cerebrum. Helps in the maintenance of the pituitary gland and works on the soundness of the relative multitude of endocrine organs.
• Helps in piles and varicose veins.
• It conditions the reproductive organs
• The asana helps in maintaining the muscles of the back and spine.
• It helps in increasing the strength of the arms. It is good for creating a sense of balance.

Safety and Precautions

Only experienced and well-trained practitioners should attempt this pose and exercise caution. Do not attempt this pose if you have hip or back problems, high blood pressure, or are pregnant. If you have glaucoma, inversion is not recommended. Listen to your body. If you experience physical discomfort or a feeling of unproductivity, carefully exit the pose. Practicing yoga should never be painful.

A world without sound is unimaginable. It is everywhere and in everything, if not loud, then at least subtle. Sound is energy. It was not invented or discovered, but something that has always existed. Since sounds are innate to all of us, it’s no surprise that they affect us in a variety of ways. Sound directly affects the molecular structure of the body, helping to repair, rejuvenate and refresh. It not only affects the body and mind but is also said to connect the physical, mental, and spiritual realms. The sound has been used for centuries to promote physical and emotional well-being. Using positive vibrations and frequencies helps the body and mind return to a stable state. More below on Sound Healing.

Sound healing practices stem from the idea that our bodies and minds function with specific vibrations and frequencies. We can’t always perceive them with our senses, but we can perceive them through our emotions and other energy sources. When these vibrations are no longer in harmony, various physical, emotional, and mental symptoms can occur. Sound healing is therefore a practice that aims to achieve this harmony by manipulating these vibrations with various tools.

 History of Sound Healing

Sound healing is an ancient therapy used to cure diseases and promote spiritual upliftment. It was the first form of traditional medicine. Each culture has developed its method of using sound to eliminate negative energies, cure illnesses, and induce trance.

In Indian culture, people chanted mantras to cure illnesses, boost immunity, calm the mind, and clear karmic imbalances. Music therapy played an integral role in the temples of India and ancient Egypt. The ancient Egyptians used music, magical chants, and specific instruments that produced sound waves for healing.

In Greek mythology, Apollo, the god of music and medicine, was said to cure mental illness through song. Hippocrates and other Greek physicians played music and used flutes and lyres to treat their patients. Shamans worldwide used drums to transcend themselves and their patients to a higher level of consciousness, promoting physical and mental well-being. The healing properties of sound are also discussed in the teachings of Buddha and Tibetan religious texts that emphasize the importance of Tibetan healing sound instruments.

Type of Sound Healing

Sound Healing requires certain tools. Some of these tools are easy to find and learn, while others require special circumstances and professional guidance. We will discuss some of the most used sound healing techniques. Type of Sound Healing

Sound healing requires specific tools. Some instruments are easy to find and learn, while others require special circumstances and professional guidance. We will discuss some of the most commonly used sound healing techniques.

• Voice

The voice is the fundamental tool of sound healing and the most important because it is directly related to the vibrations of the body. There are many tools on the market, but we must never forget that we are tools that carry the power of healing. You can heal your voice by humming, singing, praying, saying affirmations, etc. Yoga practices such as Brahmari and Ujjayi Pranayama, mantra chanting, and kirtan are techniques that use the voice for healing.

 • Tibetan Singing Bowls

Buddhists commonly use Tibetan singing bowls in religious practices, and they are one of the most popular sound healing methods. These bowls are made from a small number of sacred metals and crafted using the art of forging and tuning, which gives them a unique frequency and vibration. When struck, they emit a rich blend of harmonious sounds that directly impact the chakras and enhance the meditation process.

They restore the body’s normal vibration frequency. The deep sounds of singing bowls help heal many ailments and promote holistic health. Due to its effective therapeutic benefits, singing bowls are considered one of the most popular sound healing methods.

 • Classical Music

Music takes us to another dimension that feels like an ideal world. Classical music serves as an excellent tool for sound healing and promotes learning and creativity. Today, people increasingly use it to treat depression, anxiety, muscle tension, high blood pressure, and more. It also benefits pregnancy and baby development. Guided meditations, where people meditate following spoken instructions, are included in this practice.

 • Gong bath

The gong or sound bath is an ancient Asian sound healing technique that creates the vibrations of all the water in the body. It is a “bath” of sound waves that produce a wide spectrum of harmonics that create vibrations that bring inner harmony and facilitate healing. People use gongs for yoga, meditation, and chakra balancing.

 • Tuning Forks

People use tuning forks to heal with sound, using the body as the instrument. In medicine, they help localize bone fractures. Tuning forks use sound waves to stimulate meridian points, promoting the body’s natural self-healing energy by applying specific vibrations to targeted areas, releasing tension, and unblocking energy. It works like acupuncture but without needles. Tuning forks promote mental balance and clarity, relieve pain, relax the body, and increase physical energy. They restore chakra balance and maintain the body’s harmony.

 • Didgeridoo

Didgeridoos are indigenous and spiritual instruments made from wood that originated in Australia. People use it in healing and meditation to enter a deep trance and unblock stagnant energy. It reduces snoring, improves sleep quality, and alleviates asthma symptoms.

Benefits of Sound Healing

Sound healing has many multitude of benefits physically, mentally, emotionally, and spiritually in every. Following are some of the major benefits of sound healing:

1. Helps to Relieve Stress
2. Boosts Brainwaves
3. Helps in the Improvement of Health
4. Helps in releasing Buried Emotions, Enhancing Mood
5. Gives you more focus
6. Helps in Expansion Consciousness
7. Helps in Increase Heart-Brain Coherence

Learn more about the different aspects of sound from the traditional sound healers and meditation gurus, who have learned the art of sound healing from traditional texts and have been healing people for ages. Learn the beautiful singing bowl training or Sound Healing training in Nepal with Himalayan Yoga Academy.

What is Plavini Pranayama?

Plavini Pranayama (Floating Breath) is a way of regulating Prana or life force so that the individual’s body is light enough to float. The Sanskrit root “Plavini” or Plu means floating or swimming. The main goal of this pranayama is to swallow air-like liquid and restore the body for levitation. In this pranayama, the person consumes air like water and holds it in the stomach to make it expand to develop a feeling of floating. When the stomach is filled with air, a distinctive echoing sound similar to a drum will be created when it hits the stomach.

The philosophy of Plavini Pranayama also emphasizes the importance of conscious breathing and cultivating deep awareness of the present moment. By focusing on the feeling of your breath entering and leaving your body, you can develop a sense of presence and awareness, which can help reduce stress and anxiety and improve your overall well-being. Ultimately, Plavini Pranayama emphasizes the importance of balancing and harmonizing the physical, mental, and emotional aspects of our being and cultivating a deep sense of mindfulness and inner connection.

Steps to Performing Plavini Pranayama

1. Find a comfortable sitting position with your back straight and your hands on your knees.
2. Breathe deeply in and out through your nose, focusing on relaxing your body and calming your mind.
3. Breathe deeply through your nose and swallow the air so that it fills your stomach. You may need to practice several times to master it.
4. Hold your breath if you feel comfortable. Firstly, start with a few seconds and gradually increase the duration as you become more comfortable with the exercise.
5. Breathe out slowly through your nose, letting the air escape from your stomach. Breathe in and out normally through your nose and repeat this process as often as you like.

Benefits of Plavini Pranayama:

• Improves Digestion: Plavini Pranayama can help stimulate the digestive system and improve the functioning of the digestive organs. It is particularly useful for relieving gas, bloating, and other digestive problems.

• Reduces Stress and Anxiety: By focusing on breathing and cultivating a sense of presence and awareness, Plavini Pranayama can help reduce stress and anxiety and promote a sense of calm and relaxation.
  
• Increases Energy Levels: Practicing Plavini pranayama can help increase the oxygen supply in the body, which can lead to increased energy levels and a feeling of vitality.
  
• Releases Emotional Blockages: The practice of Plavini Pranayama can help release emotional blockages and negative thought patterns and promote a sense of emotional balance and inner peace.
  
• Promotes General Well-Being: By balancing and harmonizing the physical, mental,, and emotional aspects of our being, Plavini Pranayama can promote general well-being and a sense of inner connection.

Contradictions & Precautions Of Plavini Pranayama:

Always practice this pranayama on an empty stomach or at least 5-6 hours after eating. The suction of air through the nose into the stomach must not be hindered. Also, remember not to exceed your breathing capacity. Every person has different abilities. Therefore, carry out this pranayama under guidance from the beginning.

If you have heart problems, hypertension, or are pregnant, be cautious.

In case of a hernia or hydrocele, breath-holding can exert too much pressure.

For any chronic disease or mental condition, consult with your physician before practicing it.

This simple Pranayama is the easiest way to control your breath and de-stress. Here In this article, we explored the steps to perform Plavini Pranayama and understand its benefits and contraindications. Learn more about Pranayama with Himalayan Yoga Academy. Join us now for amazing yoga training courses/ Yoga teacher training Courses in Nepal. You can explore more breathing with Yoga Retreat Programs

What is (Om Tare Tuttare Ture Svaha) ?

In Tibet, om tare tuttare ture soha is an ancient mantra associated with Tara, “Mother of all Buddhas,” and especially her manifestation as Green Tara. In this article you will learn who Green Tara is, the meaning of her mantra, and how to pronounce it in Tibetan.

Tara, whose name means “star” or “passerby,” is a bodhisattva of compassion. In Tibetan, Tara is called “Dölma” (Sgrol-ma) or “She of Salvation”. In particular, she represents compassion in action, as she is leaving her lotus seat to help sentient beings.

Who is Green Tara?

As we see in the image above, Green Tara is usually depicted as a compassionate being ready to step down from her lotus throne to offer comfort and protection from all the sufferings we experience.

She is shown “in a posture of ease and readiness for action. While her left leg is folded in the contemplative position, her right leg is outstretched, ready to spring into action. Green Tara’s left hand is in the refuge-granting mudra (gesture), and her right-hand makes the boon-granting [giving] gesture. In her hands she also holds closed blue lotuses (utpalas), which symbolize purity and power.” ²

As the first Dalai Lama wrote, We can ask it to immediately save us from eight specific dangers, each representing a corresponding human mental problem:

• Lion– Pride
• Wild elephants – Delusion and ignorance
• Forest fire– Hatred
• Snake– Jealousy
• Thief– Erroneous views, including fanatical views
• Prison– Greed and avarice
• Flood– desire, and attachment
• Devil-Doubt due to illusion

Ordinary Tibetans pray to her when they are sick, when they go on a long journey, or when they hope for success or wealth. Her teachings show us this is not the real purpose of praying or reciting the Tara mantra. When we recite the Green Tara mantra, we seek Tara’s blessings and help with our “real-world” problems. We pray to be freed from mental illusions and negative emotions that prevent us from seeing true freedom and achieving enlightenment of body, speech, and mind. Like Tara represents, not only for our benefit but also for our benefit, for the benefit of all sentient beings.

Meaning of the Green Tara Mantra

• In short, om tare tuttare ture soha means “I prostrate to the Liberator, Mother of all the Victorious Ones.”
• The Tara mantra is om tare tuttare ture soha. To explain the meaning of tare tuatara ture: tare means liberating from samsara.
• Tare shows that Mother Tara liberates living beings from samsara, from true suffering, or problems. You can relate this to the particular sufferings of human beings such as birth, old age, sickness, and death. By meeting undesirable objects and experiencing aversion; not finding desirable objects or finding them but gaining no satisfaction. All these are the problems of true suffering. If you rely upon Tara by taking refuge in her and doing Tara practices—such as the recitation of mantra or praises — with tare, Tara liberates you from all these true sufferings.
• The second word, tuttare, liberates you from the eight fears. There are eight fears related to external dangers from fire, water, air, and earth. As well as from things such as thieves and dangerous animals. However, the main dangers come from ignorance, attachment, anger, pride, jealousy, miserliness, doubt, and wrong views. These eight disturbing thoughts that you have in your mind are the main dangers. The word “tuttare” frees you from the eight fears, karma, and disturbing thoughts, the true causes of suffering.
• The third word, ture, liberates you from disease. Now, of the Four Noble Truths, ture shows the cessation of suffering, which is the ultimate Dharma. In terms of liberating from disease, the actual disease we have is ignorance not knowing the absolute nature of the I, and all the disturbing thoughts that arise from this ignorance. By liberating us from disease, ture liberates us from the true cause, disturbing thoughts, and also the true sufferings.
• The rough meaning of these three words tare tuttare ture is: “To you, the embodiment of all the Buddhas’ actions, I prostrate always — whether I am in happy or unhappy circumstances — with my body, speech, and mind.”
• The final word soha means establishing the root of the path within your heart. In other words, by taking refuge in Tara and doing Tara practice, you receive the blessings of Tara in your own heart. This gives you space to establish the root of the path, signified by tare tuttare ture, in your heart. By establishing the path of the three capable beings within your heart, you purify all impurities of your body, speech, and mind. And achieve Tara’s pure vajra holy body, holy speech, and holy mind, which are signified by Om. You transform your body, speech, and mind into Tara’s holy body, speech, and mind. This is the rough meaning of om tare tuttare ture soha.

What is Sound?

Sound is pure energy, it is a motion, a vibration. Entire existence is created because of Sound. There are eternal and external sounds, normally external sound is related to movement and creates an electromagnetic field. Healing is done through sound in the waves of the electromagnetic field. Sound or nothing, the manifest part of the One Cognizant Energy, called Brahman, swarms each iota and atom of presence. It is seen by the psyche, consumed by the feeling of hearing, and communicated by the tongue.

Sound has four levels — conventional, mental, ghostly, and supernatural, each having an attractive power field of energy. The brain is drawn to various vibrations of sound, at various degrees, not entirely settled by time, climate, temperament, milieu, real changes, past karma, and so forth. Sound influences sentiments, feelings, conduct, and activities according to its recurrence, plentifulness, or heading.

A mix of sounds that inspire feeling is an art. Perception and trial and error on the design and different parts of sound in the actual world is science. Contemplation on the internal sound is otherworldliness. Nada Anusandhana is an examination of the wellspring of sound that lies somewhere down in our cosmos.

Sound is the offspring of movement – consonant, direct, round, shot, or some other. Movement is the vibration of Shakti, the energy rule of presence. The presence is Shiva itself. Brilliant energy (Tejas) and glowing knowledge of Shiva are reflected in it. That makes sense of why sound is all-inclusive, like the Preeminent Being. Sound lights up structures and pictures in the atmosphere. Every vibration compares to an obscure plane of presence that can be reached by reciting a mantra well-defined for its design. Seems like Om (Aum) arises at a subtler level and transmits a scent that is seen by cutting-edge yogis in profound contemplation.

Aspects of Sound

1) Pitch: It is related to frequency Modulation-FM and measured in Hz (Hertz) -Do Re Mi Fa So La Si / Sa Re Ga Ma Pa Dha Ni Sa
2) Volume: It is Amplitude Modulation-AM (Loudness and softness). It is measured in dB (Decibel)
3) Rhythm: It is related to the duration, of the wavelength.
4) Timbre: It is the quality or source of sound like metallic, or natural.
5) Medium: The strikers, effort.     

What is Music?

Music is the combination of sound in a proper way. The most common way of placing sounds and tones in a mood, for the most part consolidating them to create a brought-together synthesis is known as making music. Music production is as much a science as it is an art.

To make melodious music, you would require an instrument or instruments, these instruments make sounds with string, wind, and metal utilizing extraordinary sorts of sound waves – known as ‘standing waves.

A wave that seems as though it isn’t moving is known as a standing wave. It just changes adequacy yet goes through no medium. The standing waves are the aftereffect of two different things waves do, reflection and impedance.

Aspects of music :

1) Rhythm: Rhythm (Beats) controls the movement. It can be fast and slow. When the mind agrees with the rhythm it balances the movement of the body. It helps to get distracted and get out of stress.
2) Melody: Melody affects emotions. It controls sentiment and functions to balance emotions. There is no thought while you dissolve in melody.
3) Harmony: Harmony is synchronizing and melting. The state where you enjoy harmony and healing.

What is Healing and Common Scales :

Healing is the state of balance. The process of making things in order in the system is Therapy (Activation and Purification).

1) Chromatic Scale: – -C, C#, D, D#, E,F,F#,G,G#,A,A#,B,C
2) Diatonic Scale: – CDEFGABC
3) Pentatonic Scale: – CDEGA/ CDFGA
4) Tetrads note Scale: – CDEG/ CEGA
5) Triads Scale: – CEG
6) Dyads Scale (Duet): – CG
7) Monad/Single note: – C

Sound & Music in Yogic View:

In Nepali/Sanskrit (In Yogic terms), sound healing is called Nada Chikitsa. Using music and sound to connect to a higher state of consciousness is common in most spiritual traditions. All six senses are affected (detected) by sound and receiver. The untouched and unaffected portion is Silence. Silence can be gained through awareness only, witnessing. Silence is the ultimate rest and is passive, but Sound is an activity. Movement is its nature. The vibration/sound transpires in many dimensions such as in our mind, emotion, and body, in a way of affirmative and opposite both, as thoughts, feelings and emotions, knowledge and experiences, attractions and attachments, desires and cravings, etc.

Through sound vibrations, we can treat different mental and profound circumstances. It likewise helps our mindfulness and association with each chakra. With an engaged brain and controlled breath, the psyche can turn out to be concentrated to the point that you can begin to hear the inner vibration (Anahata). This inner sound is otherwise called the heart chakra, which is answerable for the gathering of the interior “music”.

Music can be a strong profound instrument. The capacity to find, tune in, and center through ahata nothing is an open method for sharpening your focus and developing your yoga practice. Keeping in mind that neither anahata nor ahata nothing is particularly simple, figuring out how to tune in with your complete focus while at the same time calming the brain is significant and remunerating expertise that will help you in numerous regions of your yoga practice and life.

We present the shloka Om Bhadram Karnebhi Shrnuyama Devah with Meaning which has great significance. This shloka (Vedic Hymn) is inscribed and taken from the Kanwa Sakha of Sukla Yajur Veda in the 25 Chapter and Shloka 2:1. This mantra is said to bring blessings and a good life for everyone. It is a shloka for people to wish them auspicious and happiness in the upcoming steps of life. Chanting holds the power to transform our bodies and minds in many ways. The mind becomes focused, breath grows longer and steadier. The vibrations of the sounds influence the well-being of our bodies. Chanting can shift our energy towards activity or calmness. It can engage our emotions or soothe them. The words of chants shift our thoughts. Let’s chant this beautiful shloka together.

Sanskrit Shloka :

ॐ भद्रं कर्णेभिः शृणुयाम देवाः ।
भद्रं पश्येमाक्षभिर्यजत्राः ।
स्थिरैरङ्गैस्तुष्टुवाग्‍ँसस्तनूभिः ।
व्यशेम देवहितं यदायूः ।

English Translation:

Om Bhadram Karnnebhih Shrnnuyaama Devaah |
Bhadram Pashyema-Akssabhir-Yajatraah |
Sthirair-Anggais-Tussttuvaamsas-Tanuubhih |
Vyashema Deva-Hitam Yad-Aayuh |

Meaning:

Om, May we here only good and what is auspicious with our ears,
May we See all the auspicious and adorable with our eyes,
May we be Prayerful in Life with Steadiness in our Bodies and Minds,
May we offer our lifespan allotted by the devas for the service of god.

How to Start a Meditation Practice? There are many benefits of yoga to leading a healthy life. Meditation is a tool to quieten your mind. The true goal of Meditation is to understand the silence inside of your mind. To find oneself (Who am I) inside the emptiness inside of your consciousness. Meditation has many benefits, but you can get them only if you do it properly.

Know what the right way to meditate is. Meditation is not an easy practice, and every individual carries the monkey mind and hence has a problem that they are not able to keep their concentration or focus on one point while meditating. In fact, there is a way to meditate as well.

Himalayan Yoga Academy has summarized 5 simple tips on how to start a Meditation Practice. Let’s Dive into the blog:

1. Finding a Right Place

While practicing meditation, the first and very important step is choosing the place of meditation. It is very important to have a clean place and a relaxed atmosphere to meditate. You need to find a peaceful place. The place of meditation should neither be too high nor rough and It should be a place where one can sit comfortably and meditate, it can be a tea house, even if it can be your balcony or the roof of your house. Therefore, the good time to meditate is also said to be either early morning or night because the atmosphere is calm at both times.

2. Choosing Comfortable Clothes

While meditating, we should wear loose-fitting clothes, wearing very tight clothes cannot be meditated on for long, we do not feel comfortable, and our attention wanders, so clothes should always be loose-fitting. Moreover, it makes stretching easier and one can practice with ease while performing the asanas with proficiency.

3. Sitting in the Best Position

Many people around the world think that meditation should always be done in a particular posture. But the truth is one can get to the point of deep meditation in any posture, there are not any special postures mentioned. As the goal of yoga asana is to conquer an asana so that you can sit in one posture for a longer duration. But if you want to really meditate you can even sit in a chair or can do it lying down on the floor as well meditation can happen at any time at any moment at any time……

We should keep the fingers of both our hands together, there should not be any kind of stiffness in the body, and the body should be kept light and loose. To meditate, special care must be taken of things like our head, neck, and waist should be straight.

You can choose any corner of your house to meditate, keep in mind that always meditate in a closed space, and initially avoid meditating in an open place.

4. Empty Your Thoughts

The most important step is to empty your mind from unnecessary thoughts and emotions. If there is something going into your mind, bring it to a state to quit and pay attention to only one point. Many times, in Meditation, a person is present physically while meditating but somewhere else mentally. While meditating you should forget all your troubles and focus on God. You cannot meditate while under stress.

5. Control on Breath

First, know about breathing as breathing is the only medium through which we are connected to the cosmos. The final goal of meditation is the realization of the supreme cosmos or soul. Inhalation and exhalation are closely related to meditation. Meditation happens in the right way only when deep and long breaths are taken and exhaled comfortably. If the breathing is fast, then it means that you are not doing meditation properly. The speed of breath should be slow during meditation.

Nepal is a country of mountains. People from all around the world gather in this small landlocked country to do amazing adventure treks and yoga treks. All treks are beautiful pathways located in the mountains where one must walk for certain days carrying different stuff in their back in the form of a rucksack or other bags. Hence The size of your rucksack relies basically upon whether you have porters on your trip or you are carrying all your stuff on your own.

If you are carrying all your stuff on your own or going with the help of porters, you really need to filter the things that you need the most in the trek of the Himalayas, the list here given and prepared by Himalayan Yoga Academy is the most basic list that is most needed for the trek in Nepal of any season or any time of the year you are visiting Nepal. So, When you make your Nepalese trek Preparation here is the packing list for trekking equipment or trekking gear packing list you should consider:

 1. Rucksack

A good rucksack is the most needed thing you will need. During the trek, the bag is like part of your body so ensure that it is both durable and most importantly, comfortable. During treks, carrying something uncomfortable for five hours a day is a very hard and terrible feeling. A 50L rucksack will be best for most trek areas in Nepal, but if you want to go on an adventure later, get at least a 70L one as it is spacious and will save you from carrying an extra bag on longer treks.

While buying your backpack, you should check its straps, if some side pockets and departments are provided, and if it has a supporting frame fitted into it. Get a good one that will last for longer times and provides you with comfort for the treks.

2. Trekking boots

Shoes ought to be the second most significant thing you purchase, perhaps the most significant. Given you will walk around five hours daily, by and large, these ought’s are basically as agreeable as could be expected. The boots should have a decent grasp, their soles a piece hard so you don’t feel the sharp stone, and, in a perfect world, they ought to be waterproof. Putting resources into great quality will be worth the effort. You can carry good slippers for light wearing during the trek.

3. Trekking poles

Many say they do not require trekking poles, but these really help you out during both uphills and downhills. It provides stability and can act as another limb.

4. Water bottle

Take two bottles of at least a liter each and refill whenever possible. Don’t rely on bottles of mineral water. Normally it’s not available everywhere in the trek, it’s environmentally unfriendly, but it’s even worse up in the mountains as there’s little chance of recycling.

5. Clothes

Pack only such clothing that you are comfortable in. There is no point trying to be stylish at 5,000 meters so that means no heavy clothes like jeans. You can carry gloves if it’s wintertime like December, January, and February.

Must carry clothing for treks in Nepal are:

• Trekking pants and T-shirts (Every Season )
• Fleece tees and jacket (Every Season)
• Windproof and waterproof, padded jacket (Every Season)
• Down jacket (Choose Type as per the season)
• Poncho (raincoat) (especially in June, July, August)
• Thermal inners (Especially in Winter)
• Undergarments (Every Season)

6. Socks

Right Socks are just as important as the good shoes you wear. These woolen socks will be your lifesaver in the high mountains. Always wear the right type of trekking socks.

Pro tip: Always carry an extra pair.

7. First-aid kit

You never know what can be at high elevation in nature, which is why carrying medications for acute mountain sickness, stir sickness, fever and diarrhea are of utmost significance. Adding to that, antifungal cream, pain relief spray, tapes, and ointment for shoe bites, etc. are many of the drugs you should consider carrying in your first-aid stuff.

8. Head torch

It might feel like you do not need this, but in a country like Nepal this a must you need as Nepal is the country of power cut-off. Carry alternatives for batteries; you will need them if you want to chase the early mountain sunrises

9. Small Knife or Swiss Army knife

It is not a must-carry tool, but it is ideal if you carry one because you never know what kind of situation you will end up in.

10. Hat and sunscreen

A cap is also good, but a hat will protect you even more. And you look like Indiana Jones which is cooler. Sunscreen is also mandatory because it gets quite warm there and without it, you will likely get a horrible tan.

11. Toilet paper or Wet Tissue

This is mandatory. Make no mistake, you will need it. Carry at least three. Wet Tissue will be most needed especially in cold climate times as it will be used for various moments of the trek.

12. Lip balm and moisturizer

Another mountain air is cold it normally dries out your skin and lips and having a small moisturizer and something to protect them both will really save your lips from cracking up.

13. Sunglasses

Right wraparound glasses are suitable for snow, it’s bright up there, but specialized glacier glasses with side pieces are not needed. get 2 pairs if in case you lost or broke it or 1 is fine.

14. Books

If you are a personal fan of reading, then at least carrying one or two books should be enough so that you have something to be entertained while on the trek. It feels amazing to dive into books in that spiritual environment.

15. Toiletries

Shampoos, soaps, toothpaste, towels, cold cream, toothbrush along handwashes are a few must-carry items.

16. Sleeping bag:

 It gets hardly cold at night, indeed at low elevations in winter (don’t be surprised if the hills circling Kathmandu receive a dusting of snow in December and January), and the thin, gap-riddled walls of trekking lodge bedrooms give little protection. A good sleeping bag is a pricey bit of stuff and bags can be rented in Nepal. Get the best sleeping bag according to the weather and climate by consulting with your trekking operator.

16. Insurance:

Easily forgotten, but possibly the most important item of all is a decent, comprehensive journey insurance policy that covers trekking at altitude and in Nepal.

 You should check these last two points precisely because multiple trip insurance programs don’t cover trekking above 2,000- 3,000 m which is problematic in Nepal and some no longer ensure people travelling to Nepal at all.

 effects not to bother taking on a trek are computers, tablets, and similar. They get smoothly broken on the trail and batteries tend not to work above a given altitude. And further to the point, ultimately other people don’t want to see their fellow climbers fused to their tablets in a trekking lodge at night.

Official Documents for Nepal Trek packing list

1. Passport: The passport is the most valid 6 months before you arrive here. get a copy of it.
2. Few passport-size photographs, for a visa, and to get the local sim card.
3. A copy of the tour itinerary
4. A list of important phone numbers

Mostly Used Power plugs and sockets for Nepal trek packing list :

Nepal has an electrical voltage of 220-240 volts. It supplies current at 50Mhz. Most of the electric plugs in Nepal are two or three prongs that are in round shape. During the Nepal trek packing list, you can use 3 types of plugs. Types C, D, and M, plug type Care with two round pins, plug type D is the plug that has three round pins in a triangular pattern, and plug type M has three round pins.

Types

C:  It is also known as the standard “Euro” plug.

D: This socket works in some African and Asian countries with Nepal.

M: It also looks like plug D but with larger pins. This socket only works with plug M.

While you are on the tour you may not be able to charge your phone so better if you can get the power bank.

Hope this Nepal trek packing list will be helpful information for your Nepal Trip and Travels. This is a complete guide on what to bring in Nepal during your trek or trip in Nepal. Also during your travel to Himalayan Yoga Academy while you are coming for a yoga retreat or yoga teacher training in Nepal you can follow the given link :
WHAT TO PACK FOR A YOGA TEACHER TRAINING / YOGA RETREAT – THE ULTIMATE CHECKLIST

Introduction: What is Migraine?

Why Yoga for Migraine? Migraine is a neurological disorder that causes recurring headaches ranging from moderate to high intensity. Typically, it affects only one half of the head and can last from 2 hours to more than 2 days. When under a migraine attack, the sufferer may become extremely sensitive to light or noise. Other common symptoms include vomiting, nausea, and pain aggravation due to physical activity.

Migraine headaches cause unbearable pain and can hamper one’s personal as well as professional life. Explaining your situation to family, friends, and colleagues will encourage moral and emotional support from them. It will also help them have an open-minded view of your situation. Further, we talk about yoga for migraine…

Symptoms of Migraines

Migraines symptoms may vary from person to person, but they generally include:

1. Headache: Migraine headaches are typically characterized by a throbbing or pulsating pain that can be moderate to severe in intensity. The pain often occurs on one side of the head but can occur on both sides.

2. Aura: Many people with migraines experience an aura before the onset of the headache. The aura can include visual disturbances such as seeing flashing lights or zigzag lines, or sensory changes such as numbness or tingling in the face or limbs.

3. Nausea and vomiting: Many people with migraines experience nausea and vomiting, which can worsen headache pain.

4. Sensitivity to light and sound: People with migraines may be sensitive to light and sound and may need to seek out a dark, quiet environment to find relief.

5. Fatigue: Migraines can be very exhausting, and people may feel very tired or fatigued after an attack.

6. Dizziness or vertigo: Some people with migraines may experience dizziness or vertigo, which can make it difficult to perform daily activities

Types of Migraines

There are several types of migraines, each with its own unique set of symptoms and triggers. However, the most common types are as follows:

1. Migraine without aura:

This is the most common type of migraine, in this type of migraine, the headache is moderate to severe that lasts for several hours to days. People suffering from this type of migraine may experience nausea, vomiting, and sensitivity to light and sound.

2. Migraine with aura:

This type of migraine is characterized by visual disturbances such as flashing lights, zigzag lines, or blind spots, which can occur before or during the headache. Other aura symptoms may include tingling or numbness in the face or hands and difficulty speaking.

3. Chronic migraine:

This type of migraine occurs when a person experiences migraines for 15 or more days per month. People with chronic migraines may have a headache on most days, and the pain may be less severe than in other types of migraines.

4. Menstrual migraine:

This type of migraine is generally triggered by hormonal changes during the menstrual cycle and often occurs just before or during menstruation. Women who experience menstrual migraines may also have other menstrual-related symptoms such as cramping and bloating.

5. Vestibular migraine:

This migraine type generally involves dizziness, vertigo as well as balance problems in addition to headache pain. People with vestibular migraines may also experience nausea, vomiting, and sensitivity to light and sound.

6. Hemiplegic migraine:

This type of migraine is rare and can cause temporary paralysis or weakness on one side of the body. Hemiplegic migraines may also cause other symptoms such as vision changes, difficulty speaking, and confusion.

7. Retinal migraine:

This type of migraine is rare and affects vision in one eye. People with retinal migraines may experience temporary blindness or loss of vision in one eye, in addition to headache pain.

8. Abdominal migraine:

This is a type of migraine headache that primarily affects children. It is characterized by recurrent episodes of abdominal pain that usually last for several hours. The pain is often severe and can be accompanied by other symptoms such as nausea, vomiting, and diarrhea.

9. Basilar Migraine:

It is also known as migraine with brainstem aura (MBA), is a type of migraine headache that involves aura symptoms originating from the brainstem. The brainstem is the area of the brain that controls many important bodily functions, such as breathing, heart rate, and blood pressure.

10. Cluster Migraines:

This migraine type is sometimes referred to as “cluster headaches”. It is a type of headache that occurs in cycles or clusters. They are characterized by intense, excruciating pain on one side of the head, typically around the eye or temple. Cluster headaches can occur several times a day, often at the same time each day, and can last from 15 minutes to several hours.

What Causes Migraines

The actual cause of migraines is not completely known. However, there is a belief that it is a combination of genetic and environmental factors. These factors affect the brain and its blood vessels. Let’s look on some general causes of migraines:

1. Genetics: Migraines tend to run in families, suggesting that there may be a genetic component involved. Certain genes have been identified that are associated with an increased risk of migraines.

2. Hormones: Migraines are more common in women than men, and they often occur around the time of menstruation. Fluctuations in hormones, such as estrogen and progesterone, may play a role in triggering migraines.

3. Migraine Triggers: Certain foods, drinks, and environmental factors can trigger migraines in some people. Common triggers include alcohol, caffeine, chocolate, cheese, stress, lack of sleep, and changes in weather.

4. Abnormalities in the brain and its blood vessels: Migraines are thought to involve changes in the brain and its blood vessels. During a migraine attack, the blood vessels in the brain may constrict and then dilate, causing pain and other symptoms.

5. Neurotransmitters: Migraines may be related to abnormalities in the levels of certain neurotransmitters in the brain, such as serotonin and dopamine.

How Yoga Can Help with Migraines

Yoga can be a natural and effective way to manage migraines and reduce their frequency and intensity. The practice of yoga can help with migraines in several ways such as:

1. Reducing Stress: Stress is one of the primary triggers of migraines. Yoga can help reduce stress levels by calming the nervous system, which in turn can help prevent migraines.

2. Improving Blood Circulation: Yoga poses can increase blood flow and oxygen to the brain, which can help alleviate migraines.

3. Relaxing the Body and Mind: Yoga helps release tension in the body and calm the mind. This way it helps reduce the intensity and frequency of migraines.

Yoga Poses for Migraines

Yoga is an ancient technique that promotes holistic living through a combination of postures and breathing techniques. Yoga is a side-effect-free method to fight migraines. Practicing these simple yoga postures for a few minutes every day will help prepare you better for the next migraine attack:

1. Downward-Facing Dog Pose (Adho Mukha Svanasana):

This pose stretches the spine, shoulders, and neck. Hence it can help release tension and relieve migraines.

2. Child’s Pose (Balasana):

This pose helps calm the mind and reduce stress levels. It also gently stretches the back and neck, which can help relieve migraines.

3. Standing Forward Fold (Uttanasana):

This pose can help relieve tension in the neck and shoulders. It also increases blood flow to the head, which can help alleviate migraines.

4. Eagle Pose (Garudasana):

This pose helps release tension in the shoulders and upper back, which can help alleviate migraines.

5. Seated Forward Bend (Paschimottanasana):

This pose can help calm the mind and reduce stress levels. It also stretches the back and neck, which can help relieve migraines.

6. Fish Pose (Matsyasana):

This pose can help relieve tension in the neck and shoulders. It also increases blood flow to the head, which can help alleviate migraines.

7. Corpse Pose (Savasana):

This pose is a relaxation pose that can help calm the mind and reduce stress levels. It is a great way to end yoga practice and reduce the likelihood of a migraine.

8. Supported Shoulderstand (Salamba Sarvangasana):

Lie on your back with your legs raised up and supported by a wall or other prop. This pose can help improve circulation to the head and calm the mind.

9. Legs Up the Wall Pose (Viparita Karani):

Lay down on your back and keep your legs resting up against a wall. This pose helps improve circulation to the head and relieve tension in the neck and shoulders.

10. Head-to-Knee Forward Bend (Janu Sirsasana):

Sit with one leg stretched out in front of you and the other leg bent with the foot touching the inner thigh. Fold forward over the outstretched leg and reach for your toes. This pose can help relieve tension in the neck and shoulders and improve circulation to the head.

11. Cat-Cow Stretch (Marjaryasana-Bitilasana):

Start on your hands and knees, then alternate between arching your back and rounding it. This pose can help release tension in the neck and spine.

These are the yoga asana for migraine, which are very helpful in managing the problem of migraines.

Tips for Practising Yoga for Migraines

Below are a few tips that we can keep in mind while practicing yoga for migraines:

1. Practice regularly: Practice yoga at least 3-4 times a week to help prevent migraines.

2. Listen to your body: If a pose feels uncomfortable or painful, modify or skip it. Always listen to your body and practice within your limits.

3. Breathe: Focus on deep and slow breathing throughout your yoga practice. This can help reduce stress levels and calm the nervous system.

4. Avoid straining the neck: If you have a migraine, avoid straining your neck. Instead, focus on gentle stretches that can help relieve tension.

4. Practice in a quiet space: Practice yoga in a quiet, peaceful space free from distractions. Practicing this way can help reduce stress levels as well as calm the mind.

Pranayama for Migraines

Apart from incorporating yoga for migraines, it is more beneficial if we use pranayama for migraines also. Pranayama, which refers to the practice of controlling the breath in yoga, can be beneficial for managing migraines in several ways such as:

1. Stress reduction: Pranayama practices, such as alternate nostril breathing (Nadi shodhana) and deep belly breathing (diaphragmatic breathing), can help reduce stress and tension in the body, which are common triggers of migraines.

2. Oxygenation: Certain pranayama practices, such as Kapalabhati (skull-shining breath) and Bhastrika (bellows breath), can help increase oxygen flow to the brain and improve blood circulation, which can reduce the frequency and intensity of migraines.

3. Relaxation response: Pranayama practices can activate the relaxation response in the body, which can help reduce pain and tension associated with migraines.

4. Hormonal balance: Some research suggests that regular pranayama practice can help regulate hormones, which may be a contributing factor to migraines in some individuals.

 Here are the main pranayamas which are especially helpful in the condition of migraines:

1. Anulom Vilom

Anulom Vilom pranayama is also known as alternate nostril breathing, Nadi Shodhana pranayama or “the breath of purification”. This pranayama is commonly practiced to promote balance and relaxation in the body and mind.

This pranayama technique involves inhaling and exhaling through alternate nostrils while holding one nostril closed with the fingers. It can help calm the mind, reduce stress, and improve circulation, which can help reduce the frequency and intensity of migraines.

To do Anulom Vilom, you need to sit in a comfortable position while keeping your back straight and shoulders relaxed. Now using your right hand, place your thumb on your right nostril and your ring and little fingers on your left nostril.

Now slowly take a long deep breath through your left nostril while closing your right nostril with your thumb. Hold your breath for a while, then remove your thumb and exhale through your right nostril while closing your left nostril with your ring and little fingers.

Do the same practice with the right nostril also. Repeat this pattern for several rounds, alternating the nostrils with each inhalation and exhalation.

2. Bhramari Pranayama 

Bhramari (Humming Bee breath): This pranayama technique involves inhaling deeply and exhaling while making a humming sound like a bee. It can help reduce stress and tension in the body and activate the relaxation response, which can reduce pain and tension associated with migraines.

To practice Bhramari pranayama for migraines, Sit comfortably keeping your back straight and shoulders relaxed. Now close your eyes and place your index fingers on your ears, and your thumbs on your forehead.

Take a deep breath in through your nose, hold it for some time and as you exhale, make a low humming sound like the buzzing of a bee, while pressing your forehead with your thumbs and keeping your mouth closed.

Focus on the vibration and sound of the humming. Keep repeating this process as many times as you feel comfortable.

3. Ujjayi Pranayama

Ujjayi (Victorious breath): is also known as “victorious breath” or “ocean breath” due to the sound it produces, which is similar to the sound of waves in the ocean. This pranayama technique involves inhaling and exhaling through the nose while slightly constricting the back of the throat. It can help reduce stress and tension and improve circulation, which can reduce the frequency and intensity of migraines.

To practice Ujjayi pranayama, sit in a comfortable seated position while having your back straight and shoulders relaxed. Now constrict your throat and inhale through your nose while expanding your chest and filling your lungs with air.

Exhale through your mouth while slightly constricting your throat muscles, creating a hissing or ocean-like sound. Focus on the sound and sensation of your breath as you continue to practice Ujjayi pranayama. Do it for as many rounds as you feel comfortable.

4. Udgeeth pranayama

It is a pranayama technique in which the breath is exhaled slowly while chanting the sound “Om” or “Aum”. It is also known as Om chanting pranayama. Udgeeth pranayama is believed to have several benefits, including reducing stress and anxiety and improving concentration and focus, thus offering good help in managing migraines.

To practice Udgeeth pranayama, get into a seated position with your back straight and shoulders relaxed. Inhale long and deep and exhale slowly while chanting the sound “Om” or “Aum” for the entire duration of the exhalation.

Focus on the sound and vibration of the “Om” as you chant it. This is one round, but you need to repeat this process for multiple rounds according to your capability.

5. Bhastrika pranayama

Bhastrika pranayama is a type of pranayama technique in yoga that involves forceful and rapid breathing through the nose. It is also known as “bellows breath” due to the rapid and vigorous movement of the diaphragm during practice.

It is helpful in reducing migraines due to its ability to promote relaxation, reduce stress, and improve circulation in the body.

Migraines are often triggered by stress and tension in the body, and Bhastrika pranayama can help to release this tension by calming the mind and nervous system. This, in turn, can help to alleviate the symptoms of migraines.

Additionally, Bhastrika pranayama improves circulation by increasing the oxygen supply to the brain and other parts of the body. This can help to reduce inflammation and promote healing, which can be beneficial for those who suffer from migraines.

To practice Bhastrika pranayama, get in a seated position keeping your back straight and shoulders relaxed. Begin inhaling and exhaling rapidly through your nose, with forceful and equal emphasis on both inhalation and exhalation.

Focus on the movement of your diaphragm and the sound of your breath. Continue practicing Bhastrika pranayama for as many rounds as you feel ok, starting with a few rounds and gradually increasing as you become more comfortable with the practice.

Conclusion Yoga for Migraines :

Yoga can prove to be an effective way in managing the problem of migraines. By reducing stress levels, improving blood circulation as well as relaxing the body and mind. Yoga can help alleviate migraines and improve one’s quality of life. Incorporate the above yoga poses into your regular practice to help prevent migraines and enjoy a pain-free life.

Reference : https://www.shivatattvayoga.com/yoga-for-migraine/