Himalayan Yoga Academy

Education & research Foundation

Ashwagandha & Its Benefits

Ashwagandha, clad by the vernacular name Indian ginseng, Indian winter cherry, or poison gooseberry is a powerful remedy for bolstering immunity. This herb is a potent adaptogen i.e., it is a non-toxic herb that helps to normalize all bodily functions, by working on the HPA axis and the neuroendocrine system.

What is Ashwagandha?

There are many types of Ashwagandha in different countries, but to identify the real Ashwagandha its plants smell like horse urine when mashed. This smell is stronger in the fresh root of Ashwagandha. It is grown through farming and is of better quality than plants found in the forest. The plant found in forests is considered good for extracting oil. It has two types :

Small Ashwagandha

Due to its small shrub, it is called a small Ashwagandha, but its root is large. It is found very much in Nagauri, Rajasthan and it is particularly influential because of the climate there. That is why it is also called Nagauri Ashwagandha.

Big Ashwagandha

Its shrub is large, but the roots are small and thin. It is commonly found in gardens, fields, and hilly places. Due to the predominance of kabj qualities and its smell resembling a horse’s urine, it has been named in Sanskrit as Baji or horse.

Health benefits of Ashwagandha

Historically, the roots of Ashwagandha have been used to treat arthritis, constipation, Insomnia, skin conditions, stress, gastrointestinal issues, diabetes, nervous breakdowns, fevers, snake bites, memory loss, and various other conditions. The leaves, seeds, and even fruits have been used to treat various conditions. Let’s look at them one by one.

Benefits of Ashwagandha

1. For Anxiety

Ashwagandha is classified as an adaptogen, which helps the body adapt to stress. It can boost brain function and help fight symptoms of anxiety and depression. Several controlled human studies have shown that this herb can reduce symptoms in people with stress and anxiety disorders. In a 60-day study with people with chronic stress, those in the group supplemented with ashwagandha reported a 69% reduction in anxiety and insomnia, compared with 11% in the placebo group.

If you experience stress in your day-to-day life, you can use a traditional Ayurvedic oil to massage your body with Ashwagandha as one of the key ingredients. Recommended in the ancient Ayurvedic text of Sahastrayogam, Ayurvedic Sugandhadi Oil is one such ingredient that alleviates stress, exhaustion, tension, and body ache.

2. For Inflammation

Inflammation is the body’s normal response to conditions such as infection, toxins, and trauma. Under normal conditions, the body will produce an anti-inflammatory response to restore balance. In cases of chronic pain, however, the body is not able to regulate the inflammatory response. The result is chronic imbalance and chronic pain.

Many Ayurvedic herbs address ongoing, excess inflammation. Ashwagandha is one such herb that has proven to be effective in reducing inflammation. The herbal tea prepared from leaves helps relieve inflammation.

3. For Preventing and Healing Acne

Ashwagandha root has antibacterial and antimicrobial properties, protecting the skin from infections or acne. It also boosts the collagen in the skin which prevents it from aging. If you suffer from acne, you should try natural face packs with Ashwagandha powder. Kama Ayurveda’s Nimrah Face Pack has Ashwagandha as one of the key Ayurvedic key ingredients. This anti-acne treatment heals pimples and blackheads, reduces scars, improves skin tone, and repairs inflammation.

4. For Heart

Ashwagandha has a variety of benefits to the heart, including providing treatment for high cholesterol, high blood pressure, chest pain, and various other heart diseases. Including Ashwagandha powder in your diet helps in maintaining a healthy heart.

5. For fighting infections and boosting immunity

Did you know that Ashwagandha is one of the 15 ingredients of the famous Lakshadi Thailam that is popular for fighting infections, healing fever, and boosting immunity? Lakshadi Thailam is used as a Body Massage Oil for babies due to its numerous benefits for skin and health. Ashwagandha soothes and calms inflamed or sensitive skin. Hence, it’s ideal for the sensitive skin of babies. You can even use Natural Soap for your baby with Ashwagandha as one of the key ingredients.

6. For Cancer

Certain studies have found that withaferin, which is a compound in ashwagandha, helps induce apoptosis, which is the programmed death of cancer cells.

It also prevents the growth of new cancer cells in several ways. Withaferin is believed to promote the formation of reactive oxygen species (ROS) inside cancer cells, thereby disrupting their function.

Studies also suggest that it may help treat various types of cancer, including breast, lung, colon, brain, and ovarian cancer. In one such study, rats with ovarian tumors treated with withaferin alone or in combination with an anti-cancer drug showed a significant reduction in tumor growth. The treatment is also believed to prevent the spread of cancer to other organs.

7. For Alzheimer’s treatment

Researchers have found that Ashwagandha inhibits the production of beta-amyloid plaques. These plaques, considered lethal to brain cells, grow in the brains of people with neurodegenerative diseases, such as Alzheimer’s.

At the National Brain Research Center (NBRC), scientists conducted tests on mice with Alzheimer’s. After a few days of treatment cognitive performance of the mice improved significantly. At the end of one month, their brain function had returned to normal and the amyloid plaques that had been present in the mice’s brains were reduced.

Studies show that rather than altering brain chemistry directly, ashwagandha boosts a protein in the liver that clears amyloid from the brain.

8. Helps in toning the skin and strengthening muscles of new and expecting mothers:

Ashwagandha is one of the key ingredients in the famous Ayurvedic Bala Oil (also known as Dhanwantaram Thailam). This classic Ayurvedic treatment is meant for expecting and new mothers to relieve pain, and fatigue and boost energy and immunity. It also strengthens the muscles and improves the elasticity of the skin which helps in preventing stretch marks during pregnancy.

9. Treating Insomnia:

Do you lie awake in bed late at night unable to sleep? Does this happen often? If so don’t worry, ashwagandha is the cure for your insomnia. it is known to possess sleep-inducing properties that might seem beneficial to those suffering from sleeplessness. Try a warm cup of ashwagandha powder mixed with milk before you sleep to help to unwind and sleep better.

10. Treating Asthma:

Asthma is a respiratory disorder that may cause shortness of breath, coughing, wheezing, and chest congestion. If you are suffering from asthma, Ashwagandha can prove to be a natural cure for your condition. There may be many factors that may trigger asthma such as dust, pollen, stress, anxiety, pollution, etc. Various ayurvedic texts have mentioned various cures for asthma in children and adults. It involves using ayurvedic medicines and herbs and also a significant lifestyle change. Ashwagandha roots when consumed regularly, reduce stress which in turn helps with respiratory diseases such as this.

11. Treating ulcers:

Various studies propose that ashwagandha could be a natural remedy for ulcers. Gastric ulcers are ulcers that can develop from damage to the stomach lining. Stress-both psychological and physical can also increase the risk of ulcers. It can not only treat but also reduce the risk of ulcers. The studies also indicate that Ashwagandha by itself, or in combination with other herbs can reduce the levels of gastric acid in the stomach, thereby preventing the formation of painful ulcers.

12. Increasing stamina:

In our fast-paced modern lives, it is natural to feel drained out and tired. An unhealthy lifestyle and diet can decrease your stamina and make you feel exhausted. If you are having trouble coping with your daily tasks or feel like you lack stamina, then ashwagandha must be your go-to solution. Ashwagandha facilitates the body to reserve and sustains vital energy throughout the day to promote sound and peaceful sleep at night. It also increases your overall ability to exercise and work.

13. Cure for Vitiligo:

Vitiligo is a disease that causes the loss of skin color in blotches. It occurs when the pigment-producing cells either die or stop functioning. Medical treatment can help reduce the symptoms, but this condition cannot entirely be cured. It can diminish the condition to a great extent when consumed regularly.

14. Battling diabetes

Battling diabetes is tough as you need to transform your lifestyle and incorporate a new regime of medicines into your everyday routine. The most acute part of it is the side effects of all the tablets you take. But, Ayurvedic medicines are supposed to cure without leaving behind any side effects of their own. They are known to treat the disease completely and give you a healthier body and mind.

In the case of diabetes control, it works by regulating the body’s production of insulin.  It stimulates the secretion of insulin in the bloodstream by improving the breakdown of sugars in the blood. This ensures that relatively less harmful sugars are being stored in your body. Thus, blood sugar levels remain low when you consume Ashwagandha extracts over a significant period. Ashwagandha can also affect the overall metabolism of the body for enabling better removal of waste and all-around health. It has proven to be especially effective for people suffering from Type 2 diabetes.

15. Helps in weight loss:

Are you often worried about gaining weight? This powerful herb of Ashwagandha can help you in reducing and maintain your weight. While ashwagandha is also available in capsule form, it’s advised to consume it in powder form made from dried ashwagandha leaves.

This list covered some of the well-known benefits of adding Ashwagandha to your diet and your daily cosmetics. While we’ve talked about many benefits, this list isn’t exhaustive. Next, let’s briefly discuss how Ashwagandha benefits your hair and skin and why it’s useful for men and women alike.

During your yoga teacher training in Nepal with Himalayan Yoga Academy, you will have wonderful sessions of Ayurveda where you will learn the principles of Ayurveda Medicine and as well learn about various miracle herbs like this wonderful herb. You will learn about yourself as well as your surrounding nature and mainly about this universal existence.

How to Avoid Common Yoga Injury?

Yoga is a practice done to get maximum benefits. It’s the best way to help the body in fighting conditions and the mind in diving issues. But when yoga is done in the wrong way can come as a reason for injuries. Let us know how to protect yourself from the common miscalculations of yoga and the detriment caused by them. Although the injuries caused during or due to yoga are frequently not veritably serious, for this reason frequently go undetected. But occasionally serious problems can also occur, similar to strains, sprains, fractures, and disruptions.

Still, the injury can be anywhere and anytime if we stay practical. But the problem arises when the intimidating injury strikes. Utmost injuries caused by yoga sessions frequently develop sluggishly after incorrect alignment. Like any physical exertion, the safest way to exercise yoga is to exercise asanas duly and harmonize yoga acts with your body.

Common Injuries and the Way to Fix Them

1. Wrist

When it comes to wrists, it’s all about balance. When the hand is on the yoga mat and all the weight of the body is on the wrist, also the muscles and joints of the wrist can get injured.

How to Find Relief in this yoga injury?

In any posture where the weight is placed on your hands, distribute the pressure by spreading your body weight with both hands and pressing with the help of your fritters.

2. Elbows

Wrist and elbow strength are used a lot in Acro yoga. Pain in your elbows can be caused by bending those outwards in acts similar to a low plank. While it can be easy to execute, lowering down with the elbows refocused outward can put a strain on both your elbows and wrists.

How to Find Relief in this case yoga injury?

Keep your elbows put away in with your caricatures while bending them in a disguise, especially in Plank or Chaturangasana. Also, make sure that the crinkle of your elbow is facing forward. However, start with your knees on the ground, If this feels delicate. Flashback, you can perfect your unmodified interpretation with regular practice.

3. Shoulders

While doing yoga, demands putting special care on your shoulders. In any asana that involves raising your hands in the air, you stop using the supporting muscles in your arms, shoulders, and neck.

How to Find Relief in this yoga injury?

Always keep in mind that don’t put too important strain on the shoulders and always keep them before and below your cognizance.

4. Chest

One of the great ways to relieve stress is Twists, but if done inaptly, they can over-extend or injure the intercostal muscles.

How to Find Relief?

Before rotating your chine, unbend it. Just like a thread is tied on your head, which is sluggishly pulling you towards the ceiling.

5. Lower Back

Lower back pain is frequently appertained to as a yoga injury, and preceptors presume that it may be the result of moving through the chine into acts similar as a forward pack, Uttasana, and Downward-facing canine.

How to Find Relief?

Before resting on the hips and bending down, suppose moving your chin down from your hips. This will help you in guarding your chine against rounding.

Like the below care and forestallment, it’s necessary to keep this in mind while doing yoga for another body corridor. The composition is only for learning purposes but if you want to start a practice, make sure to choose a coach or schoolteacher or an academy first.

Patra Potli Swedana

In Ayurveda, we have several types of Swedana Therapies, among them, the most popular one is Patra Potli Swedana is a type of Ayurveda herbal steam treatment in which some special types of medicinal leaves are used for fomenting the body. The leaves are fresh and possess excellent medicinal and healing properties, which help in fighting health problems. The leaves are used in external treatment in a swedana. It is effective in reducing pain in the body. It makes the joints and muscles healthy and strong.

Patra Potli

The leaves in this ayurvedic treatment are collected from medicinal plants. The leaves are heated before they are used in the fomentation. It can also be fried in oil for the treatment. After that, the leaves are tied in Potli or boluses and applied to the body. The hot leaves make the body parts warm when applied to joints and muscles. It can heal problems like arthritis, spondylosis, and myalgia.

Most commonly used oils for the treatment are frying herbs such as :

  • Vishgarbha Taila
  • Kottamchukkadi Thailam
  • Muvivenna
  • Ksheerabala Thailam
  • Mahanarayana Taila
  • Balaswagandhadi Thailam

How Patra Potli is Made

The Procedure includes the following steps :

  1. The leaves are collected, sliced from the medicinal plants.
  2. The bolus is initially placed in a pan and then heated and cooked. It may be dipped in herbal oils or heated at a constant temperature.
  3. Once the bolus is heated and cooked then collected the clean cloth to make a bolus pack.
  4. Bolus Pack prepared is rubbed gently over the joints.
  5. Bolus once cools down to maintain the temperature at the site being treated.
  6. The treated parts are wiped and dipped in warm saltwater.
  7. The duration of the procedure is about 30 to 60 minutes. For 1 to 2 weeks, therapy is retreated once.

Benefits Of Patra Potli Swedana (Bolus Fomentation)

  • This treatment reduces pain in the body and the back
  • It helps heal sprains and sports injuries
  • Patra Pinda Swedana helps especially in nerve and muscular problems like Muscular dystrophy, Cervical, and lumbar spondylitis, Paralysis, Bell’s palsy, Tennis elbow, Frozen shoulder, etc.
  • Patra Pinda Swedana treatment helps reduces stiffness and heaviness in the body
  • This treatment helps in reducing problems caused due to Vata and Kapha dosha
  • It is useful for treating lumbar and cervical spondylitis
  • This treatment helps heal neuralgia

Tips on How to Drink Water

Without a Doubt, Water is the most important source of fluid for our body. But in this modern society, many people are always in a rush and lead a busy lifestyle which has a big and often negative impact on their health. People often drink beverages that are loaded with chemicals such as colors and preservatives, a lot of sugar, and processed through pasteurization. Not only does the choice of the beverage itself have a big impact on our well-being, but also the way we consume it makes a difference in the long run.

Drinking loads while standing, walking, driving, or having a meal – all those are habits that eventually lead to imbalances in our system. Also, regarding drinking water in class, starting a good routine of hydrating before and after class is a great way to get the most out of your practice, and leave feeling energized and focused. Some tips on how to drink according to Ayurveda are:

“Eat your water and drink your food – is a quote which brings it all to the point”, says Greece Ji Pratham Yoga’s Anatomy teacher. “Our food must be chewed so well that we can easily swallow it, just like water. Our beverages should be consumed slowly, sip by sip.”

You will see the changes in yourself if you follow the steps below. In order to treat and nurture your body and mind with love, always change your habits step by step, rather than all at once.

Tips on How to Drink Water (According to Ayurveda) BEST BENEFITS of your daily WATER:

  1. Drink fresh high-quality water at room temperature in the summertime or warmer in other seasons.
  2. Avoid having water during your Yoga Asana/Pranayama/ Meditation practice.
  3. As a daily morning ritual have 2-4, 250 ml cups of warm water directly after waking up (USHAPAN)
  4. Avoid Soda water and chilled water daily (once a week is fine if you wish)
  5. Sit down while having your water: our digestion works best while sitting
  6. Have your last bigger water intake 30 minutes before and 1.5 hours after your meal.
  7. While having a meal drink only a few sips of warm water if necessary.
  8. Avoid having big amounts of water before going to bed or at nighttime.
  9. Drink water 30 to 15 minutes before your class starts and wait 30 minutes after your practice
  10. If you don’t have access to fresh water from spring because you live in an area where tap water is not drinkable or prepared by the addition of chloride so, it is better to make your water alkaline by enhancing the water with a few drops of lemon. Additionally, this gives, es extra refreshment, cleanses, and rejuvenates your whole system.
  11. Keep your water stored in a pure copper bottle overnight and overnight’s full benefits on the next day.
  12. Remember: WATER should be the main fluid source, then a moderate amount of herbal tea or fresh juice.

Advanced 500 Hour Yoga Teacher Training

The 500 Hour Yoga Teacher Training in Nepal consists of the 200-Hour Yoga Teacher Training and 300-Hour Yoga Teacher Training programs joined right after each other. This course consists of complete. This is a complete advanced course that will give you complete knowledge and understanding of asanas, anatomy, physiology, the philosophy of yoga, teaching methodology, and sufficient practice to be able to start teaching with confidence. You’ll find Yoga centers and Yoga teacher training schools across the world but, what better than getting trained in the land of Yoga?

After completing this 500-Hour Yoga Teacher Training Nepal Course Program you can feel the life-changing experience that will benefit you in a quite positive way. Specially designed for yoga seekers all around the world, this 500-Hour Yoga TTC in Nepal will take you to the depth of your knowledge of yoga. So at the end of this course, you will strengthen your practice and learning of yoga and build your existing skills in the yogic field.

Benefits of Join Advanced 500 Hour Yoga Teacher Training in Nepal

Our 500-hour Hatha Yoga teacher training program has been designed to assist you in walking through the yoga path. This course will guide you on a complete yoga path so you can transform your life and be in a complete spiritual life. You will be under the guidance of various professionals and experienced gurus who will guide you in every part of your learning and train you to be a true guru for yourself as well as the world. In summary, we have mentioned the key highlights of this Advanced 500 Hour Yoga Teacher Training in Nepal

  • You will have advanced and abundant knowledge about yoga, meditation, kriyas, mantras, etc., so you can understand better.
  • Understand the true significance of Yoga in your life under the guidance of gurus.
  • You will be a registered and certified yoga teacher by the Yoga Alliance USA, allowing you to become a yoga teacher anywhere.
  • Practice and develop your skills in yoga and can by participating in different competitions and being able to open your yoga studio.
  • You are more suitable for the yoga teacher position in any yoga school or studio because you have more skills and knowledge to guide and train people than others.
  • Find a family who will be in your memory forever providing joy of happiness in every moment of life.

With this combination of 200-hour yttc and 300-hour TTC, an advanced course, participants can experience the miracles of pranayama and meditation and learn more about the theoretical framework of yoga in in-depth philosophy classes. This 500-hour yoga teacher training in Nepal course consists of things like how we can apply yoga directly to healing in yoga therapy and Ayurveda classes. In short, a 500-hour YTTC is perfect for an intermediate yoga practitioner and/or a beginner or intermediate teacher who wishes to expand their knowledge, practice, and teaching of yoga.

Why Join this Advance 500-Hour Yoga Teacher Training Course with Himalayan Yoga Academy?

About our advanced 500 Yoga Teacher Training Course, we provide our students with all combinations of Hatha Yoga, Ashtanga Yoga, Dhyana Yoga, and many more. Students will be taught in detail about all the theories and philosophies from our expert gurus. In Nepal, there are many yoga schools everyone has their own significance and teaching practices. Here at Himalayan Yoga Academy, you will find many gurus having different levels of expertise and you will be learning various topics and various tips from a different perspective.

Our gurus have taught thousands of students all around the world and hence have gathered lots of experience working in various places with various gurus. For this amazing 500-hour yoga teacher training in Nepal, Himalayan Yoga Academy will be your second home far from home where you will be cared for and loved like a family and taught like a devotee and your will be learning like a Scholar. You will learn yoga, not in a physical way but also in a spiritual way which will guide you in every way of life.

Amazing Health Benefits of Butterfly Pea (Aprajita flower)

Amazing Health Benefits of Butterfly Pea, Aprajita flower

Aprajita अपराजिता – Clitoria ternatea

अपराजिता ( Clitoria ternatea ), commonly known as blue pea or butterfly pea is a plant species belonging to the legume/bean family. In India and Nepal, it is considered a holy flower, used in daily puja rituals. The flowers of this plant are said to resemble the shape of human female genitals, thus named clitoris from the word “clitoris”. As the name suggests अपराजिता (meaning, Undefeated), according to Vastu shastra.  – Planting this plant in your home will purify the energies and will always protect you from various types of defeats in your day-to-day life.

In traditional Ayurveda, it is used for several ­­­purposes namely, memory enhancement, anti-stress, antidepressant, tranquilizing, and sedative properties. As per traditional Chinese medicine, this particular plant affects the female libido positively due to its similar appearance in shape. This flower also works as a natural dye for fibers and natural food coloring. Aprajita flower easily grows in households and is readily available at various stores. There are a huge number of benefits that this plant provides us, ranging from health to spiritual.

Amazing Health Benefits of Butterfly Pea- Aprajita flower – Butterfly Pea

  1. It helps in curing Migraines – Consuming the seed and root of the Aprajita flower in equal quantities with water can help cure migraine.
  2. It helps to improve eyesight and cure eye diseases- Consumption of Blue tea*, Aprajita flower tea, cures eye diseases and improves eyesight. Steps for preparing blue tea-

              Take a few Aprajita flowers and remove the green part.

              Boil these flower petals in water for a few minutes.

              Add a few drops­­ of lemon, strain, and enjoy the blue tea. Healing with taste.

3. It helps in Ear pain – The paste of Aprajita flower petal juice can help cure ear pain.

Steps for preparing the paste:

Take a few Aprajita petals, extract their juice and let the juice dry out.

Heat the juice and apply the ready paste around the ear, this will help to cure the pain.

4. It cures toothache– The paste of the root of the plant with black pepper can help cure toothache. Steps to prepare the paste:

Take the root of this plant and prepare its paste.

Add some black pepper to the paste and keep it in your mouth. This has shown extremely positive results in severe toothache.

5. It cures indigestion and acidity- Consuming powder of Aprajita’s root, mixed with either cow milk or cow’s clarified butter benefits indigestion and acidity problems.

6. It helps get relief from Arthritis- Using the ground leaves over the joints helps relieve Arthritis. Also, consuming 1-2 grams of powdered plant root with either water or milk 2-3 times a day helps to relieve Arthritis.

7. It stimulates hair growth and Reduces hair fall- Consumption of blue tea* on a daily basis can booth hair growth along with stopping hair fall.

8. It provides Glowing skin- Drinking a cup of warm blue tea* regularly eliminates undigested food particles from the system, proving us with healthy and glowing skin.

9. It helps uplift the mood – Consuming blue tea* busts the stress that may also help reduce symptoms of anxiety along with uplifting one’s mood and mental state.

Uttanasana (Standing Forward Bend Pose)

Uttanasana is commonly defined as the intense deep forward bend pose that stretches the muscles of the leg, gluteus, and calves, along with the deep stretch of the lower and upper back. This asana is the beginner yoga pose that is also included in Sun Salutation. Also used in various types of Yoga such as Hatha Yoga, Vinyasa Yoga, and Ashtanga yoga.

Although the pose looks simple and easy to do, it needs to be done with the proper guidance. It is not about touching the toes. If you understand the intention of the pose then you will be more comfortable with it. And can receive more benefits.

What is Uttanasana?

Uttanasana is the Sanskrit word. The beginning part consists of two parts; U means Intensity, and TAN means to extend or stretch. And the asana means the pose. So jointly it means a strong and intentional stretch. There is a misconception that Uttanasana is only about stretching the hamstrings, but the poses involve the body tissues from head to heels.

This asana has been practiced from generation to generation and also been written in the old text books by Krishnamacharya, B.K.S Lyengar, and Patthabi Jois.

Benefits of Uttanasana

The practicing of Uttanasana is the intense forward bend practiced to bring the balance between your upper body and lower body.

  • Stretches lengthens, strengthens: The structure benefitted from the stretch includ
  • Erector spine( back muscles alongside the spine)
  • Gluteal muscles( butt)
  • Hamstring muscles( back of thigh)
  • Small deep muscles of the hip and spine

The fascia of the back body, particularly the thoracolumbar fascia.
Allowing the head and arms to relax in this pose may help you release the tension and stress in your neck and head and shoulders.
The forward folded position can also help by massaging the abdominal muscles and decompressing the spinal vertebrae.
The forward fold stimulates the sacral chakra or Swasdisthan Chakra. This chakra controls desires, sexuality, and pleasures and is related to the element of water and reproduction. The urinary tract, kidneys, testes, and ovaries may function well and be healthy if the energy flow at this Chakra is stimulated and balanced.

Caution for Uttanasana

Injuries might occur if you attempt to create a deep forward bending in your body. No one should ever force you farther into a stretch position, even when the changes made by your qualified teacher may help you establish a suitable and secure position. Additionally, you should avoid concentrating on putting your hands or your nose on the ground.

The goal of safe forward folds is to tilt the pelvis forward as far as your specific anatomy will allow.
However, you should seek medical advice before practicing the inverted pose if you have:
i. Hypertension
ii. Glaucoma or detached retina
You should also provide extra care to avoid stressing sensitive tissues if you experience:
i. Lower- back pain
ii. Spinal issues or sciatica
iii. Hamstring Injury

Also remember that back pain should be handled with care, yoga can also be a helpful tool for managing and relieving the chronic back pain

How to Practice Uttanasana?

  • Place your feet either width apart or together as you stand on the mat.
  • Exhale, then bend forward from the hips rather than the waist area.
  • Reach your palms or fingertips towards the floor slightly in front of or beside your feet. Knees can be either bent or straight.
  • Lift or lengthen the front torso just a little bit after with each inhalation, and with each exhalation, release more fully into the forward bend.
  • Hold steadily and evenly breathe for as long as it is comfortable.
  • To come out of the pose, bend your knees until your body hit your thighs. After then, plant your heels firmly on the ground and softly raise your spine. Your head and shoulders should be the last to rise.
  • Improving your Uttanasana ( advanced pose)
  • Reminder- The pose is not about touching the toes. The motive is an anterior pelvic tilt- hinging forward from the hips.
  • Focus more on lengthening your front torso rather than curving it in towards the legs.
  • Your heels should be firmly pressed towards the floor.
  • Lift your sitting bones towards the ceiling.
  • Turn the top of your thigh slightly inward.
  • Let your head hand relax.

Modifications for Uttanasana

  • Try the seated forward bend ( paschimottanasana) if you need a seated practice.
  • If your hamstrings are tight or you have pain in your lower bk, bend your knees just a little.
  • Try folding forward, bending the knees more and resting the chest on the front of the thighs.
  • Use blocks or sturdy cushions to raise the floor to your hands for more support.
  • Keep your pelvis tilted forwards and straighten your back by pressing your hands into these supports ( hinged forward from the hips).
  • To generate greater space, try performing the posture with your feet hip – width apart.

Variations for Uttanasana

Big toe pose or Padangusthasana
Keep your big toes firmly in place after bending forward. Straighten your arms as you inhale, lifting your front torso away from your thighs, making your back as concave as possible. Inhale, and as you stretch down and forward with your elbows bent out to the sides, Exhale, reach for the floor with your crown of the head pulling your shoulders blades away from your ears.

Hand under foot pose or Padahastasana
Slide your hands, palms facing the floor, under the soles of your feet after bending forward into the Uttanasana position. Just as with the Big- toe pose mentioned above , raise and lower torso with breathe coordination.

One-legged standing forward bend or Eka pada Uttanasana
Step forward while standing with your feet hip-width apart. Put your left hand on the outside of your left foot and your right hand in the space between your feet. As you breathe in, shift your weight to your left foot and elevate your right leg up and back toward the ceiling. Reach the right foot’s ball up and out while firmly pressing your hands into the ground. Your nose should be pointed toward your left knee or shin.

Release your right foot to the ground, then switch to the opposite side.

  1. Revolved standing forward bend or parivrtta Uttanasana
    Hold your left big toe with your right hand while standing forward bend, and your right big toe with your left hand (your right arm is crossing above your left arm). Inhale, stretch your spine, and slowly lower your crown to the ground. Exhale, then turn your upper body to the right. Reach with your left elbow toward the outside of your right knee or shin while looking up under your right arm.

Repeat on the other side, rotating to the left and raising your left arm higher than your right.

Uttanasana Summary

One of the most popular asanas in yoga practice, popular across various styles and sequences, is standing forward bend. With a concentrate on folding forward at the hips, it should be adapted and practiced as a purposeful stretch to the tissues of the back-body. You can adapt the stretch in numerous helpful ways to assist you to achieve this forward pelvic tilt and reap its intended advantages. During yoga teacher training in Nepal you will learn various amazing yoga poses under which this yoga pose comes. The proper guidance of our yoga teacher training Nepal trainers will guide you in making this yoga pose under proper alignment.

Open Your Mind with Yoga

One of our true nature is Creativity. However, due to our hectic lives, our minds never take a day off from work. Whether it is ruminating on the past or the future, our minds are always straying. Stress is a factor that drains all of our energy. Most people spend their day working at an office desk, bending over a laptop, trying to meet a deadline unless they go on a long weekend. This causes stress because our minds are constantly distracted by one thing or another, in addition to giving us a sore back and bent shoulders. Open your mind with Yoga. Our minds are so preoccupied with our ideas while we are with friends and family that we fail to appreciate the moment fully.

When you step on the mat, you take all of your tension for a while and help to release all the tension you have been carrying with you. Daily practice of yoga helps improve your breathing and provides you with immediate relief. However, for beginners, yoga practice could be challenging as your body lacks flexibility but it increases with the practice. Moreover, there will be certain difficulties and uneasiness in certain body parts hence one should practice yoga under the supervision of an experienced yoga teacher.

Here are the top 5 yoga poses you can practice at home when you need to open your mind:

Standing forward fold (Paschimottanasana)

Keep your feet close together or hip-width apart as you stand erect. Exhale while bending forward and placing your hands close to your feet. Inhale while raising your arms above your head. As you take ten to twelve deep breaths, let your head hand loosely. If you`re just starting to hold, slightly bend your knees to prevent overstretching your back.

Standing with your back straight helps to calm your active thoughts and balance your neurological system. It builds mental fortitude and eases lower back stress. When your mind is overstimulated, it opens.

Fish pose (Matsyasana)

On your yoga mat, lie down with your legs extended and arms at your sides. As you breathe in, lift your back, chest, and neck off the mat and place your palm beneath your hips. While maintaining an elevated back, exhale while lowering your head`s crown. Maintain the position for at least 5 to 6 breaths before gently releasing.

The most meditative position for your brain is the fish posture. It improves blood flow to the brain, which helps to relieve tension and calms the brain.

Downward-facing dog (Adho Mukha Svanasana)

Put your wrists under your shoulders, your knees under your hips, and assume a tabletop position. Deeply inhale and when you exhale, lift your hips and back off the ground, straighten your knees, and form an inverted V with your body. If your hamstrings are excessively tight, maintain a straight back and slightly flex your knees. Lengthen your neck and keep your ear away from your shoulder. At least five to six times, inhale deeply and then gently exhale.

One of the most restorative yoga poses you will encounter in any yoga class is the downward dog. Your entire body is engaged in this yoga stance, which stimulates your body`s organs. It enhances posture, boosts blood flow, and soothes the nervous system.

Cat and Cow Pose (Marjariasana)

Beginning in a tabletop position with the wrist beneath the shoulder and the knees beneath the hips. Now inhale deeply, arch your back, and look upwards (cow pose). Exhale, arching your back upwards and focusing on your navel. For at least 8 to 10 deep breaths, continue to move back and forth in the pose, then let go.

Se the cat/cow posture to give your spine a gentle massage and release any tension in your neck, back , and shoulders. Regular practice enhances the body`s general balance and posture.

Corpse pose (Shavasana)

On your yoga mat, lie down with your legs extended and your arms by your sides. As you breathe in and out, close your eyes and allow yourself to relax. Release after holding the position for at least five minutes.

At the conclusion of a yoga session, the corpse posture is a highly relaxing position. The secret is to pay attention to your breathing and let go of any tension while remaining completely conscious; this will help to clear your thoughts and give you a greater perspective.

In our Yoga teacher training in Nepal, we teach all our students different asanas and also their benefits on our body and mind accordingly. In our yoga teacher training Nepal course at Himalayan Yoga Academy. During both 200-hour yoga teacher training in Nepal as well as 300-hour yoga teacher training in Nepal, we teach our students different asanas under proper guidance. We teach them a way to connect their mind with the path of yoga. We teach our yoga teacher training students the best way to perform every asana. Also, we teach our different meditation techniques so that they can perform meditation with proper guidance and attain the path to a balanced state of body and mind.

8 Tips to Feel more relaxed during times of war COVID and Uncertainty

After more than two years of the COVID pandemic, we all thought that things would gradually return to normal. However, unexpectedly and shockingly, we entered into war in Europe due to soaring energy prices and concern over unknowable repercussions. We are more prone than ever to worry, loneliness, depression, and anxiety. How do we manage the stress, tension, and negativity and force ourselves to find peace during the storm? We present 8 Tips to Feel more relaxed during times of war COVID and Uncertainty.

Here are some 8 tips for you to follow :

Be mindful not to overconsume news

Having an interest in current events and staying informed about human difficulties is acceptable, but if reading and watching the news takes up too much of your time, you’ll experience more despair, negativity, and confusion. The things you do and consume, whether they be media or food, have a profound impact on your life and well-being.

Setting a daily defined duration of 15 minutes can help you limit your usage (preferably not immediately after you wake up and also not during the evening before you go to sleep). You will become more lonely, and afraid if you are exposed to too much external negativity and troubles.

Practice self-care

Every day, you must separate time for yourself and be there for yourself. Small behaviors can have a significant impact on your life. Consider this: you spend eight hours in the office or working, two hours on your phone, and two hours watching Netflix. But you are unable to fix one hour of daily self-care. You will experience greater self-worth, stability, and inner serenity after you practice self-care regularly. Any activity that allows you to spend time by yourself counts as self-care (no phone, no friends, only YOU).

In the context of yoga, we like using this time to concentrate on our asana, meditation, or pranayama practice since we know that doing so will improve our health in the long run.

Eat nutritious food

We are what we eat, we cannot dispute that. You won’t feel as energized and intelligent if you eat junk food as you will if you stick to a sattvic (clean) diet. In modern society and the Western world, eating food that has just been cooked is no longer a priority. The majority of people often dine out without knowing how their food was made or what was within. Poor eating practices (what you eat and how you eat) result in several digestive system disruptions which is the key to our overall health. Be mindful of what you eat, and take time to meal your plans. Purchase high-quality fresh fruits and vegetables And spend time lovingly preparing your food. Once you set a goal to stick with it for a month, you won’t return to eating out every day, as you’ll already feel the changes in your body.

Limit Your Social Media Time

Every day, a typical user scrolls through social media for about 2.5 hours. Although it appears that social media unites us all, this is not the case. We can stay in touch with our friends and acquaintances, but, to be honest, most of the time, hours are squandered, we are exposed to negativity, we feel numb, or we compare our lives to the “ideal” lives of hours. This makes us feel isolated, down, detached, and subtly influenced by everything around us.

Try to keep your daily time spent on social media to no more than 30 minutes. Many phones and some apps can control this usage. You will be surprised how much better you feel when you use social media less, engage in more actual interactions, or concentrate on taking care of yourself.

Lean on Loved Ones Near You

To navigate these uncertain times, talk to your friends and family to help you get better. Especially if it`s through video call, You will feel more connected, as well as free and tranquil, by talking about your challenges, feelings, and thoughts with others and letting your emotions flow naturally without arguing. It’s not necessary for us to agree on everything or to get angry when someone behaves differently, but everyone must communicate and foster a feeling of community. We all desire a sense of belonging, and we are already interconnected.

Focus on the positives

 How can one be positive in a world full of problems? Practice gratitude! Identify the people or things that make you joyful and count your blessings. Your mindset shifts to a more optimistic one when you remember and actively practice thankfulness. Additionally, placing yourself in another person’s position might increase your empathy and shift your perspective. Yes, it is annoying to be affected by high energy prices and restrictive travel policies, but consider the terrible level of fear that those who are now in a conflict zone must be experiencing.

Accept Uncertainty as it is

Life has always been unpredictable. Although we can influence some aspects of our lives, we can’t control everything. We must learn to take life as it comes and develop techniques for the uncertainty that life inevitably brings. Practice the methods to help you accept this and make peace with it.

Focus on your mental and physical Health

There has never been a more crucial time to concentrate on your physical and mental health. Many people ignore this completely, but if you can master your mind and body and develop a friendship with yourself through time, you can appreciate life with all of its highs and lows (everyone goes through this). Yoga is an old science that has been studied for a very long time. It has been demonstrated to assist you in finding mental peace, more stability, and endocrine system balance. It takes a comprehensive approach to health and subtly fosters well-being.

Benefits of 500 Hour Yoga Teacher Training in Nepal

500 hour yoga teacher training in Nepal is a complete and organized program for advanced level Yoga teacher training. This teacher training program is designed to strengthen your basic learning and Yoga practice and concepts. You will learn all the aspects of Yoga in this course. You will master most of the asanas as well as learn all the theories behind Yoga and learn various meditation practices. Also, know about Ashtanga Vinyasa Yoga as well. ( Both Primary and Intermediate Series )

As a successful yoga teacher, you will need to have amazing yoga knowledge and yoga teacher training skills, and thus the 500 hour yoga teacher training in Nepal is designed to accomplish those needs. In this 500 hour yoga teacher training course, you will study both 200 hour yoga teacher training in Nepal and also 300 hour yoga teacher training course which will provide your certification for both levels of the yoga teacher training course.

Syllabus of 500 Hour Yoga Teacher Training Course

Yoga Philosophy :

Detailed study and analysis of yoga philosophies and traditional yogic texts: Meaning, Definition, and History of Yoga, Biography of some yogic Rishis such as Lord Shiva, Patanjali;

Brief introduction of the Yoga Sutras, Hatha Pradipika, and Gherand Samhita;

Forms of yoga: Karma yoga, Bhakti yoga, Gyana yoga, Dhyana yoga, Mantra yoga, Hatha yoga, Kundalini Yoga, Ashtanga Yoga

Yogic Lifestyle: Day Regimen, Night Regimen, and Seasonal Regimen, Aahara – Vihara – Vichaara – Vishraama;

Ethics: Yama (social ethics): eg. Ahimsa (non-violence), Satya (truthfulness); Asteya (non-stealing), Aparigraha (non-possessiveness), Brahmacharya (True nature), Niyama (individual ethics): eg. Shouch (purification); Santosha (contentment), Tapa (tenacity), Swadhyaya (self-study), Ishwor pradhan (self-surrender to god)

Concepts of Dharma and Karma, Bondage and Moksha

Yogic Aahara / Sattvic Food, Rules of healthy food habits

Ethics for yoga teachers, such as those involving teacher-student relationships and community

Understanding the value of teaching yoga as a service and being of service to others (Seva)

Yoga Asanas (Postures):

This advanced yoga teacher training course will teach you the practice of techniques and alignment for many advanced Asanas. You will practice traditional, research-based, modern, and advanced variations as well as precise corrections for a deeper understanding of Yoga Asanas. You will learn different asanas as per different yogic texts and practice them on a spiritual basis as well as physically. Asanas are taught by yoga teacher trainers who have experience of many years.

Pranayama, Mudras, and Bandhas

You will learn various Pranayama. Pranayama is the most important aspect of our life for a better life. It is the key to deeper meditation. The breath is a gateway to enter into you. Students develop better in their practice of pranayama by scouring the entire body through pranic (breath) energy.

Also Mudras and bandhas knowledge help to understand the pranayama in more detail.

Bhagavad Geeta

The amazing class takes students through selected shlokas of the Bhagavad Geeta – its understanding, interpretation, and application of its essence to daily life.

Anatomy–Physiology And Yoga Therapy

A general understanding of the principal organs in each system; their overall structure and location. The nine Major systems of the body with their primary functions and the effect of Yoga practices on each of them.

  • Yogic Diet- Principles for longevity
  • Yoga Techniques and Asanas or Yoga postures
  • Shat Kriyas– Purification techniques
  • Pranayama’s– Yogic breathing techniques
  • Yogendra Conceptual Techniques
  • Mantra Chanting and Meditation skills

Teaching Methodology

  • Communication skills such as group dynamics, time management, and the establishment of priorities and boundaries
  • How to address the specific needs of individuals and special populations, to the degree possible in a group setting
  • Principles of demonstration, observation, assisting, and correcting
  • Teaching styles and Qualities of a teacher
  • The student learning process
  • Business aspects of teaching yoga (including marketing and legal) Exams and Evaluations- At the end of the course, students who have the stipulated attendance and they have completed the mandated assignments, can register with the course coordinator to give the final exams (Theory & Practical’s). Students are required to pass both the Theory and Practicals. The minimum passing mark for each is 50%

Benefits of 500 hour yoga teacher training in Nepal with Himalayan Yoga Academy

  1. We are one of the oldest yoga schools in Nepal. Himalayan Yoga Academy has been a Pioneer in yoga teacher training for almost 12 years. We are the first Yoga Alliance USA-certified Yoga teacher training school in Nepal.
  2. In-depth theory of Yoga Philosophy and practical knowledge.
  3. It is a very cost-effective program and teacher training fees are affordable.
  4. Food is Sattvic and according to the daily requirement.
  5. On-School yoga library with an array of Yoga publications related books, journals, research papers, etc
  6. Opportunity to learn about ancient Nepal culture.
  7. Nepal is the land of the Himalayas. The Himalayas are the birthplace of Yoga. Adiyogi (Shiva) found Yoga in the mighty Himalayas.
  8. Yoga Teacher Training in Nepal will encourage personal and spiritual development. Once you begin the yoga practices you will notice the changes in your attitude and thinking patterns. Better confidence, a calmer approach, balanced emotions, happiness, confidence, and better relations all are natural outcomes of practicing yoga with dedication.
  9. Empowers you to lead a more holistic life.
  10. The Himalayan Yoga Academy’s convenient location and easy accessibility from the International Airport and a natural choice. Experience green heaven and Yoga living.
  11. We also take beautiful small hikes and also long hikes during the yoga teacher training in Nepal to provide them with amazing outdoor yoga experiences