Top 7 Best Destinations for 200 Hour Yoga Teacher Training in India

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

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

Rishikesh

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

Kerala

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

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

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

Goa

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

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

Auroville            

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

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

Dharamshala

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

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

Varanasi

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

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

Mysore

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

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

Final Words

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

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

What is Padahastasana?

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

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

How to perform Padahastasana?

The following are the steps to perform this pose:

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

Benefits of Padahastasana :

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

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

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

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

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

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

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

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

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

10. Stress

11. Anxiety

12. Fatigue

13. Speeding up metabolism and concentration

Precautions for Padahastasana:

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

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

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

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

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

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

Who should avoid Padahastasana?

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

•     Back pain

•     High blood pressure

•     Heart disease

•     Abdominal hernia

•    Knee Problem

Final words:

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

Singing Bowls are also widely known as Tibetan Singing Bowls or Himalayan Bowls.  In Asia Tibet, India, and most of Nepal, it was used for its holistic powers and healing, deep relaxation, stress reduction, reiki, etc. They help provide essential aid to meditation and can be found on Buddhist altars, monasteries, and meditation houses worldwide. Nepal is home to the Himalayas and the birthplace of Gautam Buddha. Nepal Singing Bowl Courses are popular all over the world.

In our body According to neuroscience, our minds can function in five different states: beta, alpha, theta, delta, and gamma. Gamma is the highest and Beta is the lowest. During our daily activities, our minds are in the beta stage. During happy meditation, our minds rise to alpha, then Theta, Delta, and finally Gamma. All pressures and diseases manifest in beta states of consciousness. However, when we induce enhanced feelings and relaxation, we keep our bodies in an alpha state. As a result, our level of immunity rises. Then the healing process begins.

Scientific studies show that sound can produce changes in the autonomic, immune, endocrine, and neuropeptide systems. Disharmony within the body can be restructured by sound. That’s why singing bowl training is so popular in Asia. The sounds from singing bowls are calming and induce a sense of peacefulness. It is a relaxation that goes beyond the physical body.  The tones of each chakra bowl will permeate your system – resonating your essence – so that inner chaos, conflict, and dissonance seem almost immediately to be transformed into harmony.

What you will learn in Nepal Singing Bowl Course Level 1-

1. 9 Singing Bowl-Purification & Relax
2. Balancing 4 Bowls Therapy
3. Middle-Path/ Sushmna Activation Therapy
4. Sensual Vibration & Meditation
5. Spinal and Lower Limbs Massage and Relaxation
6. Pregnancy Therapy
7. Active Awareness Third Eye & Crown Therapy [A]
8. Chakras Healing
9. Cleansing the Space
10. Group Healing – I

What you will learn in Nepal Singing Bowl Course Level 2 – 

1. Beautiful Adornment – Beautiful Aura Ornamental
2. Middle-Path/Sushumna Activation Therapy
3. Solar Activation: Fearless, Doubtless and Determination
4. Agochar: Tenth Gate/Cosmic Channel Activation
5. Sound Massage and Relaxation
6. Chakras Healing and Meditation
7. Whole Body Resonance, Energy Balance & Meditation
8. Meditation with Singing Bowl
9. Silence Talk – mindfulness to mind blank – psychic balance
10. Chilled Forest – Willfulness
11. Group Healing and Meditation

LEARN ABOUT OUR VARIOUS SINGING BOWL TRAINING

Singing Bowl Training Memories 2022

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

The Sphere of Silence :

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

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

The Procedure :

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

Your goal should be to complete at least a 21-day cycle without a break. 

When you first start, you will believe it is simple. 

The initial inspiration will fade, and reality will take over. 

Push through this stage and affix it to your routine. 

It takes time to form a habit, but it will eventually become a second habit.

The Preparation for silence practice :

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

The First 30 Minutes: Goal Setting

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

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

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

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

The Next 20 Minutes: Learning and Progression

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

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

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

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

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

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

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

  The Last Ten Minutes: Mindfulness

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

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

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

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

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

The result of Silence Practice :

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

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

Written By: Yogi Ram Hari

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

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

Physical Benefits of Ashtanga Vinyasa Yoga:

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

Mental Benefits of Ashtanga Vinyasa Yoga:

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

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

Emotional Benefits of Ashtanga Vinyasa Yoga:

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

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

Spiritual Benefits of Ashtanga Vinyasa Yoga:

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

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

Social Benefits of Ashtanga Vinyasa Yoga:

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

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

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

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

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

Written By: Yogi Ram Hari

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

Yoga Definition 1:

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

Yoga Definition 2:

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

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

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

Yoga Definition 3:

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

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

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

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

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

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

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

Yoga Definition 4:

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

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

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

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

1. Unstable foundation:

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

If your pelvis is not squared, the following happens:

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

What is your foundation in twisting poses?

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

Modifications to improve yoga twists

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

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

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

2. Twisting from your lower back

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

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

How to avoid twisting from your lower back

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

Safety in Yoga Twists

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

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

Who should avoid Yoga Twists

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

1. Pregnancy

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

•  Digestive issues

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

• Spinal disc injury

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

• Joint Issues

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

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

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

Yoga twists are yoga poses that rotate your spine—moving your shoulders in the opposite direction to your hips. Moving your spine in all directions is important to keep the spine healthy.

As discs in our spine are avascular, which means they don’t get a direct blood supply. Instead, they rely on a mechanism called “imbibing,” in which the changing pressures around the discs cause them to drink up or take in nearby fluids. This fluid is what keeps the discs healthy and plump (think the opposite of degenerative discs) and creates separation between the vertebrae for a range of motion. Twists are the perfect way to shift pressure through the discs and help support this process.

Popular Twisting Poses include:

• Twisted Chair Pose (Parivrtta Utkatasana)
• Parsvakonasana
• Parivrtta Natarajasana
• Half Lord of the Fishes Pose, aka Half Spinal Twist (Ardha Matsyendrasana)
• Revolved Triangle Pose (Parivrtta Trikonasana)
• Supine Spinal Twist (Jathara Parivartanasana)
• Marichyasana C

To receive all the benefits and stay safe when practicing these yoga twists, it is important to understand the anatomy behind the twisting action.

5 Benefits of Yoga Twists

While providing a soothing stretch after a stressful day, this is not the only benefit of twists in yoga. Twisting yoga poses increase spine mobility, relieve blocked energies, and stimulate the digestive system and other organs. Let’s dive deeper into each of these benefits.

1. Keeps your spine healthy

A famous saying in yoga is, “You are only as young as your spine is flexible.” This is, in fact, true, but have you ever wondered why?

In between your spine vertebrae, there are gelatinous-like discs. These intervertebral discs help your spine move with ease and absorb shock. But as you age, they become thinner, which results in back stiffness and pain.

The gentle and controlled movement of yoga twists slows down the deterioration of these spinal discs. It also maintains the spine’s natural range of motion and ensures it does not become stagnant.

Whether you struggle with back pain or want to feel younger, yoga twists can help.

2. Opens blocked energy pathways

Yoga twists have physical and emotional benefits. If we do the yoga asanas, especially yoga twists, we also create space for energy that has been blocked. The space created improves energy flow, which calms the mind and aligns the chakra system.

3. Improves digestion

As said yoga twists create space in the body. The space created in your gut allows food to pass through. Twisting your spine also creates movement in your digestive system. This constant stretching and contracting of muscles stimulate your digestion and metabolism.

4. Stimulates and detoxes your organs

Yoga twists not only stimulate our digestive system, but they also activate and purify other vital organs in the body. The lymphatic system drains lymph fluid (containing the blood’s waste and toxins) from the body. Twisting poses assist the lymphatic system in detoxing your body by stimulating this flow of lymph fluid. Half Spinal Twist (Ardha Matsyendrasana), for example, stimulates the lymph flow in your torso and activates the Solar Plexus Chakra. This improves the functions of your stomach, gallbladder, liver, spleen, and pancreas, which all play vital roles in the body’s blood detoxification and waste excretion processes.

5. Enhances Pranic Flow

The main purpose of a yoga twist is to enhance the movement of Prana throughout your body. It ultimately creates a better flow of prana in your whole body. These practices create more space in your body for the most efficient movement of positive energy through your system.

The Bhagavad Gita is sacred literature that explains all the facets of life and life beyond life, as well as every dimension of the world and life beyond the world. Globally renowned as the jewel of India’s spiritual wisdom, Bhagavad Geeta is Spoken by Lord Krishna. The Supreme Personality of Godhead to His intimate disciple Arjuna during the great war of Mahabharat. Bhagavad Gita’s seven hundred concise verses provide a definitive guide to the science of self-realization. No other philosophical or religious work reveals, in such a lucid and profound way, the nature of consciousness, the self, the universe, and the Supreme.

As the Bhagavad Gita gives practical explanations of duties.

Let’s look over the different kinds of responsibilities or duties that are assigned to people based on their nature and inherent qualities. Nowadays, philosophers, psychologists, role models, sages, theologians, etc. advise people to act on their intrinsic talents. This topic was covered 5000 years ago in the Bhagavad Geeta.

Chapter 2, verse 47 mentions: You have only the right to work, not the fruits of your effort. Do not regard yourself as the cause of the fruit of action, nor should you be attached to inaction.

It continues in verse 48: Perform your responsibilities or duties while letting go of attachment and remaining even-minded in success and failure; this is what yoga is all about. Thus human duties in the Geeta are well elaborated in various ways. One should never escape from one’s duty.

Chapter 3, verse 35: It is preferable to carry out one’s natural tendency followed by obligation, even if it lacks merit than to properly carry out another person’s specified work. In particular, it is better to perish while carrying out one’s duty than to advance down another’s route because the latter is ripe with danger for oneself. It suggests that staying alive by executing others’ duties, which are unnatural and unsuited for oneself, is far more lovely than dying while faithfully carrying out one’s natural job. Unnatural work only lowers one’s standard. The only work that advances human development and consciousness is a natural activity. It is improper to encourage greed in others’ duties that appear to be superior.

In chapter 18, verse number 40: It is given that there is no being on Earth or in another planetary system without at least some modes of the material world. Even demigods, gods, or other types of creatures from the higher world have some unique characteristics for the physical world. People use these modes to conduct a variety of actions, which is why the Bhagavad Geeta has to clarify obligations.

Succeeding verse number 41 says that the task they do or their innate characteristics or ways of nature set each caste apart (Brahman, Kshatriya, Vaisya, or Sudra). As a result, caste is decided by innate natural qualities rather than by birth.

Verse forty-two says that some people possess qualities like serenity, suzerainty of the mind and senses, self-control, austerity—facing all challenges to fulfill sacred obligations—forgiveness, fairness, internal and external sanctity, clarity of mind, sense, and behavior, faith in the veracity of the scriptures, god, life after death, etc. These qualities are considered to be Brahman qualities, as is the study and teaching of the Vedas and the scriptures, as well as wisdom, knowledge, and realization of truth. So they do their duty according to their innate nature.

Succeeding verse forty-three ( Verse 43 ) number states that the natural traits of the Kshatriya include bravery, heroism, splendor, power, leadership, resolve, diligence, and daring in war, as well as administration and charity. Thus people should perform their duties as per their natural traits.

Verse 44 mentions that the nature of work for Vaisyas is in agriculture, cattle rearing, trade, and business; the nature of work for Sudras is in labor and services to others. So, human duty in the Geeta is explained that there are various types and traits of people. Each of them should perform their duty according to their types and traits.

Thus, while explaining human duties in the Bhagavad Geeta, it is clarified that each type of work has its significance. Each type of duty is unique. There cannot be a comparison among works. No work is greater and no work is smaller. The works or responsibilities are distributed not by birth but rather by the qualities people possess. All tasks are equally significant. It makes no mention of being untouchable. These myths were developed by humans themselves. In reality, following the parents is not the best way to identify caste. Caste is the result of an individual’s traits, personality, and customs. There isn’t a greater caste or a lower caste, then. Each caste has equal significance.

Verse 45: By performing one’s natural duty with dedication and sincerity, one can achieve accomplishment. Thus, to attain supreme perfection one should not escape from the duty according to his nature. There is the teaching – how to execute the duty.

Verse 46: The lord which is the origin of everything and every being, by whom the universe is pervaded, should be worshipped with the performance of the duty. Every single work, duty, or activity one performs should be treated as a worship of God, prayer, or work for God. When one does this naturally the process and result of deeds are offered to the lord.

Verse 47: Even if our own natural obligation lacks good quality, it is preferable to agree to it over the well-done duty of another because when a person fulfills a responsibility that is required by their inherent nature, they are not subject to sin. Thus, the Geeta teaches us to perform our duty without any judgment.

Verse 48: Every endeavor or work is hampered by some evil, just as smoke obscures fire. So one should not abandon one’s basic duty even when it is filled with evil. No work is flawless, so it is unreasonable to forego your own obligations and perform another person’s duties that are out of nature for you.

Verse 49: One should maintain self-control, be detached from everything, and not give too much importance to material possessions and pleasures since doing so leads to the culmination of inaction. This stage of renunciation is also known as the utmost perfectional stage. It is the level of action- and reaction-freedom.

Conclusion on Human Duty According to Bhagavad Gita

“Human Duty in the Geeta” is a clear-cut view of performing duties efficiently. Humans are born with various characteristics. Each quality is equally important in completing and perfecting the world. People with various characteristics are required in various sectors of the world. There are no people who do not possess at least one type of aptitude. At least one skill or ability is provided by nature. Casteism is determined by innate ability. It is a person’s mental ability. As a result, parents and children don’t need to be of the same caste. It also happens that people belong to more than one caste because of more than a skill and characteristic of a person. Perhaps a person can belong to three castes at the same time; perhaps the ratio of those castes varies. Whichever quality a person possesses at the highest level, that type of quality must be demonstrated. As a result, there is no role in determining race or caste based on skin color or parental heredity. People are advised to perform their duties under their natural abilities, and their caste system is evaluated as a result.

                The man attained supreme knowledge by carrying out his own duty sincerely, without greed or attachment, and by offering everything (process to result) to the Lord. He reveals the truth through regular worship of the Lord as one’s natural duty. Worshiping the Lord through natural duty entails serving all people through duty with the intention of benefiting all. When more and more people benefit from his duty, he discovers the path of happiness, blissfulness, and truth. Thus, “Human duty in the Geeta” teaches a person how to act both in and out of the physical world.

Every substance in the universe vibrates differently. Similarly to this, every portion of the body vibrates. Every component of the body vibrates in a unique beat. Brain waves are the specific set of waves that the brain produces. At the foundational level of thoughts, emotions, and behaviors, neurons in the brain communicate with one another. Brain waves are produced when electrical pulses from the bulk of neurons are synchronized through this communication. Our daily actions and experiences in the world are inextricably linked to our brainwave profile. When brainwaves are out of whack, accompanying psychological issues start to show up. Over-arousal of the brainwave occurs when we face sleep issues, any type of psychological disorder, nightmares, anxiety disorders, hypertension, impulsive behavior, hypervigilance, chronic nerve pain, annoyed depression, etc.

There happens under arousal of brain waves when there is typical depression, insomnia, severe pain, attention deficit disorder, etc. Bipolar disorder, narcolepsy, fulminating behavior, hysteria, offensive behavior, loss of appetite, migraine, falling sickness, breathing problems when sleeping, giddiness, tinnitus, diabetes, premenstrual tension, low blood sugar levels, etc. can all cause instability of brain waves at times.

The five different types of brainwave frequencies—Beta, Alpha, Theta, Delta, and Gamma—have been described by neuroscience. With the use of sensors mounted on the skull, these brain waves can be identified. The functions of the various bandwidths that make up brain waves are described. The brain waves fluctuate in response to our actions and emotions. Slower brain waves are more prevalent, sluggish, or drowsy when we are exhausted.

Division of Human Brain Waves

When we are engaged or hyperalert, higher-frequency brainwaves become more prominent. The speed of brain waves is expressed in Hertz (which means cycles per second). It is divided into numerous bands depending on how fast, moderately, and slowly the waves bend.

The Infra-low (0.5 Hertz): It is the slowest wave in the brain, also known as Slow Cortical Potentials. Only a few facts about these waves are known because of their slow movement. Additionally, it has been challenging to locate an accurate measurement. The primary cortical rhythms are thought to be infra-low brainwaves. This wave plays a crucial role in the timing and network functionality of the brain.

The delta wave (0.5 to 3 HZ): After infra-low waves, the delta wave is the second-slowest wave. The delta brainwave is present during the deepest stages of deep and dreamless sleep as well as deep meditation. Parapsychology originates at the delta level, where external consciousness is suppressed. Delta is the domain of the unconscious mind, the entrance to the universal mind, and the repository of knowledge that the conscious mind is unable to comprehend. At the delta level, regeneration and healing are available through the level of the mind. Therefore, getting plenty of sleep and practicing meditation are thought to be crucial.

Theta (3 to 8 HZ): Deep meditation and regular sleep frequently produce theta brain waves. Theta, the subconscious mind’s domain, is referred to as the twilight stage since it only briefly manifests as you transition from alpha to sleep and awaken from a deep slumber ( from the delta). The voice of Theta is silent.

Alpha Wave (8-12 HZ): When you are deeply relaxed with your eyes closed, daydreaming, having quiet, flowing thoughts, or in some meditative state, your brain is working on the alpha wave. Everything that is programmed in this stage succeeds. Memory, learning, vision, imagination, and focus are all improved by alpha waves. Alpha, which sits at the intersection of the conscious and subconscious minds, communicates through intuition.

Beta (12–38 Hz): The usual walking level of consciousness is associated with the beta brainwave. When we pay close attention to cognitive tasks like logic, critical reasoning, problem-solving, judgment, and awareness, this wave becomes prominent. Beta is a quick-acting substance that is crucial to daily tasks. A larger level of beta is generated during times of stress, anxiety, and restlessness. Beta brainwaves are separated into three bands: Lo-beta (Beta 1, 12-15Hz when fasting or idling), Beta (Beta 2, 15-22Hz during high engagement or activity), and Hi-Beta (Beta 3, 24-30Hz during alertness or activity) (Beta 3, 22-38Hz involving new experiment, intricate thoughts, high excitement or anxiety). Continuous high-frequency processing is harmful to one’s health because it requires a significant amount of energy to produce the Beta wave.

Gamma (38–42 HZ): In a person, gamma brain waves are the fastest, highest frequency (like a flute), and lowest amplitude cerebral oscillations. When multiple brain regions are processing information concurrently, a gamma wave is present. Gamma wave information transfer is sluggish and quiet in nature. Researchers have discovered that it is associated with a “sense of blessing” and is particularly strong when a person is practicing bigger virtues like generosity or universal love. Gamma is more prevalent when prolonged consciousness and spiritual ascent occur. Gamma wave activity is inversely correlated with learning difficulties, memory issues, and impaired mental function.

Peak achievements are brought on by high Gamma activity. Gamma brainwave production is reported to be above average in successful people, high achievers, great sports, and talented musicians, among others. Gamma activity is said to be increased through practices like meditation and focusing on compassion and love, among other things. The generation of excessive Gamma is a natural state of awareness for some people, such as exceptional athletes. Gamma brain waves and gamma rays are sometimes misunderstood. They are distinct from one another. The strongest waves in electromagnetic expansion are gamma rays. It is typically produced by lightning and nuclear explosions on Earth. Gamma Rays and gamma brain waves are only similar in that they have an abnormally high frequency and tiny amplitude.

Shifting and harmonizing the brain waves

There are various techniques for adjusting and harmonizing the brain waves. The brain waves are changed by any process that alters perception. For instance, there is a certain brain wave that occurs when you are happy; you then unexpectedly receive unpleasant news. Your attitude has now changed, which has caused your brainwaves to shift.

It has been usual for chemicals, pharmaceuticals, medications, or recreational drugs to alter brain function. In the East, several spiritual and yogic activities, including meditation, have been used to change brainwaves (changing the beliefs and opinions of the mind).