Benefits of Ashtanga Vinyasa Yoga

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).

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.

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.

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

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.