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2007-10-04T06:42:00.000-07:00

Please choose a title from the list below, or go to the above search bar to search the available Yoga Tips.
Information On Yoga What Is Yoga ? Paths Of Yoga Who Can Practice Yoga ? Benefits Of Yoga Tips To Practice Yoga What Are Yogasanas ? Asanas Anjali Mudra Ardhachandrasana Dhanurasana Mandukasana Matsyasana Mayurasana Padmasana Paschimottanasana Ustrasana Uttanasana Ardhamatsyendrasana Bhujangasana Garudasana Gomukhasana Halasana Kukkutasana Makarasana Noukasana Parvatasana Pavanamuktasana Sarvangasana Shalabhasana Shavasana Siddhasana Simhasana Suptavajrasana Tadasana Trikonasana Ustrasana Uttanasana Vajrasana Veerasana Vrikshasana Yoga Mudra Meditation What Is Meditation ? Why Should We Meditate ? Importance Of Meditation Techniques To Control Our Mind Techniques To Meditation Pranayam What is Pranayam? Importance , Benefits Of Pranay Nadi Shodan Prnayam Bhastrika Pranayam Bhramari Pranayam Kapalbhati Pranayam Surya Namaskar What is Surya Namaskar? How to practice Surya Namaskar? Benefits of Surya Namaskar People who should not practice	Yogasanas By Body Parts Abdomen (10) Ankles (9) Arches (3) Arms (1) Bladder (1) Brain (4) Buttocks (3) Calves (5) Chest (7) Diaphragm (5) Digestive Organs (3) Foot (2) Groins (4) Hands / Fingures (3) Harmstrings (2) Heart (6) Hips (4) Intestines (1) Kidneys (4) Knees (6) Legs (3) Liver (4) Lower Back (4) Lungs (2) Neck (5) Ovaries (1) Piles (4) Pituitary (2) Prostate Gland (1) Shoulders (10) Spine (9) Thighs (10) Thyroid (2) Upper Back (5) Uterus (2) Wrists (2) Yogasanas By Therapeutic Application Anxiety (10) Asthma (13) Arthritis (6) Back Pain (11) Carpal Tunnel Syndrome (1) Constipation (6) Diabetes (5) Fatigue (11) Flat Feet (3) Headache (6) High Blood Preassure (5) Hyperacidity (5) Hyperthyroidism (3) Infertility (4) Insomnia (7) Memory (3) Menopause (3) Menstruation (8) Migraine (5) Mild Depression (2) Neck Pain (1) Obesity (8) Osteoporosis (2) Piles (4) Pregnancy (1) Sciatica (6) Sinusitis (9) Spondylitis (7) Stress (5) Varicose Veins (5)

What Is Yoga ?

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'Yoga' in Sanskrit means 'to unite'. Now days it is being said that "yoga is the new mantra for fitness and health." What is being referred as the 'Yoga' in English, is more commonly known as 'Asana' in Sanskrit, which means different physical postures and poses.

This is an age-old practice of meditation and it helps in keeping the mind calm and peaceful. All human beings undergo certain emotional waves like anxiety, stress, depression, ill health and anger. Yoga can well transform these emotional traits into peacefulness thus enabling an individual to enjoy good and vibrant health. It is nothing but the spiritual practice of uniting the body, soul and the spirit of the individual.

Yoga has its roots in India that originated more than three thousand five hundred years ago. It is believed to be a scientific system of practicing physical as well as mental well-being. With the help of yoga we can reach our highest potential, fulfill all our preset goals and thus experience a healthy, happy and a blissful life. Thus it helps us to enhance the quality of our lives.

Discipline and hard work should be the keynote of all the beginners of Yoga. It involves movement, breath, posture, relaxation and meditation in order to establish a healthy, lively and balanced approach to life. Thus, Yoga symbolizes balance and harmony in each and every area of our lives. During the ancient ages, the different Yoga postures and the breathing exercises were mainly practiced in order to bring about stability and relaxation; but in the modern scenario, it plays a significant role in maintaining a fine balance between work and healthy mind.

Paths Of Yoga

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Yoga follows four main paths - the Karma, Bhakti, Jnana and the Raja Yoga. Each of these paths is related to different approaches to human life. But for the purpose of attaining true wisdom, the lessons of all these four paths of Yoga need to be integrated.

Karma Yoga - The Yoga of action

Karma Yoga is basically the path chosen by people who are extrovert by nature. It helps you to purify your heart and enables you to act selflessly, without any thought of gains or rewards. For the purpose of achieving this, it is necessary that you go on chanting a particular mantra at the time of doing any work.

Bhakti Yoga - the Path of Devotion or Divine Love

If you are an emotional person, then this is the path of Yoga that you find to be more appealing. It is the power of love, which chiefly motivates you people. The Bhakti Yogi completely devotes himself to God by following all kinds of rituals, chanting different prayers and worshipping him. Singing of hymns and chanting the praises of God constitutes a considerable part of Bhakti Yoga.

Jnana Yoga - the Yoga of Knowledge or Wisdom

Of all the four paths of Yoga, the Jnana Yoga is one of the most difficult paths to be followed. Intense will force and intellectual power is required to follow this particular path. Following the preaching of the Vedanta, the Jnana Yogi delves into his inner soul and finds out more about himself. It is with the help of Jnana Yoga that the Yogi can directly experience his unity with God. But it must however be noted that before taking up this particular path of Yoga, the person must go through the lessons of the other Yogic paths.

Raja Yoga - the Science of Physical and Mental Control

Raja Yoga is very often referred to as the "royal road". It offers its Yogis with a considerable effort to curb the physical as well as mental energies into spiritual energy. 'Ahtanga Yoga' is another name of Raja Yoga, which refers to the eight limbs leading to absolute mental control. Meditation is the keynote of Raja Yoga. Apart from meditation, this path of Yoga also includes some other methods that help us to rule over our body, energy, senses and mind. For the purpose of gaining control over the physical body, Yogis mainly practice relaxation, which automatically brings both the body and energy under control.

Who Can Practice Yoga ?

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As you grow old, you might face difficulty in practicing the different physically challenged exercises. The reason for such difficulty may be either your arthritic pain, or your stiffening joints or even because your muscles have lost their natural strength and vigor. Performing the physically challenged exercises may lead to painful joints, degeneration of the different organs, sprained muscles and strained body systems.

But as far as Yoga is concerned, "You are never too old to do Yoga."

Yoga and its practices know no age. People from practically all age groups can practice and learn yoga. It can be practiced by practically everybody irrespective of their sex, physical condition, fitness level or their age. It has however been proved that practicing yoga is even more beneficial for people who have crossed 30 years of age.

Yoga and its practices generate energy and do not consume it. Practicing yoga on a regular basis can help you live a healthy life and improve your resistant powers or immunity. Apart from this it also helps you improve your health and physical fitness and enhances your flexibility to a large extent. Sportsman and active people can practice Yoga to enhance their energy level; children can practice Yoga to improve their concentration powers and seniors can practice Yoga to enhance the mobility of their body.

Benefits Of Yoga

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Benefits of Yoga:

Physical Benefits:

* Keeps the body well toned and makes it more flexible.

* Practicing yoga on a regular basis helps in improving vitality, respiration and energy.

* It helps the body to maintain a well balanced metabolism.

* Helps in reversing the aging process.

* Provides relief from all kinds of chronic pain.

* Improves blood circulation.

* Improves your athletic performance.

* Provides excellent balance and strength.

* Increases the activeness and range of motion.

* Resistant power of the body increases.

* Helps in the recovery of a number of chronic diseases.

* Maintains and stabilizes blood sugar.

* Conditions of bad hip, back and spine problems show miraculous improvement.

Psychological Benefits:

* Enables you to relax very easily.

* Acts as an excellent stress buster.

* Increases the power of concentration.

* Enables you to have a positive and an optimistic outlook.

* Boosts up your self-confidence.

* Keeps you active throughout the day.

Spiritual Benefits:

* Makes you more alert and aware of your surroundings.

* Makes you all the more independent.

* Promotes the feeling of unity within you.

* Enhances your wisdom and self-knowledge.

Tips To Practice Yoga

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* There are a number of Yoga poses. But you need to choose only those poses which seem to be appropriate to your energy as well as your mood level.

* It is always advisable to start off with the gentler poses and gradually move towards the more difficult and stronger ones.

* Never strain yourself. Do whatever you can do comfortably.

* Always breathe evenly through your nostrils while practicing the various poses.

* Never rush with your poses.

* You should always notice that your postures remain soft yet steady.

* While practicing the Yoga poses, it is advisable to wear loose clothes. Never put on tight fitting clothes.

* Morning hours of the day are the best time to practice Yoga.

* Choose a place which is calm, quite and pollution free for the purpose of practicing Yoga.

* You should start off with your exercises three hours after your principle meal.

What Are Yogasanas ?

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The term Yogasana has been coined from the two words 'Yoga' which means to unite and 'asana' which means postures. Thus Yogasanas are the different Yoga postures which are taught and by the yogis and are being practiced by millions of people around the world. These are the stable postures which helps us to practice prolonged meditation. Yogasanas not only deal with just stretching and body movements, but they also open up innumerable body channels and energy chakras; these postures also go a long way in strengthening our physical body and controlling our mind. Regular practice of Yogasanas enhances our power of concentration and purifies our body, mind and soul.

Yoga Mudra

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Description:

The Scaling Pose is referred to as the Yoga Mudra in Sanskrit.

English Name: Scaling Pose

Procedure:

1. Yoga Mudra is generally done by sitting in Padmasana; if you cannot sit in such a posture, then you can also sit in Vajrasana and perform the Scaling Pose.

2. After positioning yourself, you have to bring both your hands to your back and grab the wrist of one of your hand with the other.

3. Fold your grabbed hand to form a fist and let both your hands to relax at your back; keep your spine straight and look forward in this whole process and breathe normally.

4. Then start exhaling very slowly and lower your head so that it touches the ground. This should be done simultaneously, so that when your head touches the ground your exhalation also needs to be completed.

5. On reaching that position hold your breath and slowly tighten your hands and raise it as high as possible. Remain in this position for 6-8 seconds.

6. Start inhaling once again while lowering your hands and return back to the normal position.

Benefits:

1. Yoga Mudra is known to work wonders on the asthmatic patients.

2. Enhances blood circulation throughout the body and purify the same.

3. This Mudra strengthens the digestive system and the spine.

4. Cures all kinds of gastric disorders.

5. It restores normal functioning of the lungs and the bronchial areas.

Vrikshasana

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Description:

'Vriksha' is a Sanskrit term which means tree. Stable and erect are the keywords that describe the tree; in this asana, as the human body remains erect and stable, thus this asana has been so named.

English Name: Tree Pose

Procedure:

1. Stand straight on the floor with your feet together, hands by your side. Look forward and breathe normally.

2. Balance yourself on your left leg and fold your right leg at the knee.

3. Gradually lift up your right thigh and place the sole of this leg on your left thigh.

4. Standing firmly on the left foot slowly raise both your arms over your head and join your palms lightly.

5. On doing so, you will feel that your whole body is stretched; remain in that posture and breathe normally through your nostrils for 10 times before returning to the normal position.

Benefits:

1. The prime benefit of this asana is that, it stretches your muscles and thus tones of the muscles of your toes, ankles, knees, joints, elbows, hips, fingers and hands.

2. Your body becomes more flexible.

3. Ensures enhanced blood circulation.

Veerasana

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Description:

Hero or brave warriors are generally termed as 'Veera' in Sanskrit. As the posture of this asana resembles the pose that is taken by a brave man before attacking his enemy, so it has been named as the Veerasana.

English Name: Hero Pose

Procedure:

1. Fold any one leg at the knee and wrap the heel of that leg around your hip. Wrap it in such a manner so that it touches toe touches the ground and the heel touches the hip.

2. Now fold the other leg at the knee; bring the toe of that leg on the thigh of the folded leg in such a manner that the knee touches the ground.

3. Then stretch the hands on either side and place the wrist of both the hands over your head; join your fingers and palm and try to stretch the elbows on either side as much as possible.

4. Sit up straight with your spine, head and back in one line and close your eyes. Breathe normally and hold the posture for the next 6-8 seconds.

5. Slowly resume back to your normal position.

Benefits:

The first and the foremost benefit of this particular asana is that it relieves you of all kind of pains related to your joints and keeps you healthy. Apart from this it also enhances the blood circulation and energizes your wrist, elbows, fingers, knees and the waist.

Vajrasana

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Description:

'Vajra' is a Sanskrit term which means Thunderbolt. While practicing this particular asana, the human body becomes tough and rigid as the diamond and thus the name Vajrasana has been given.

English Name: Thunderbolt Pose

Procedure:

1. Sit up straight and extend both your legs; place your hands on the ground by your side with the fingers pointing forward and you should look straight.

2. Bend your right leg and place the foot under your hip. Repeat the same thing with your left leg.

3. Keep your hands on the respective knees and sit in such a manner, so that your spine, head and back are in one single line.

4. Close your eyes and breathe normally through the nostrils.

5. Be in this posture for 1 or two minutes and then slowly come back to your normal position.

Benefits:

Vajrasana is one of the most suitable and ideal postures for all kind of asana. It strengthens your thigh as well as your calf muscles and cures all kind of digestive problems.

Uttanasana

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Description:

'Uttan' is a Sanskrit term which means intense stretch. Hence, this is the Yoga posture which involves the maximum amount of stretching among all the other Yoga postures.

English Name: Standing Forward Bend

Procedure:

1. Stand on the floor with your head, neck and spine straight. Look forward and breathe normally. Keep your hands on the respective hips. Join your heels and feet together.

2. Start exhaling and slowly bend yourself forward, not from your waist but from your hip joints.

3. Try and keep your knees straight. Bring your palms and finger tips down so that it touches the floor.

4. Now slowly press your heels firmly on the ground and retain this posture for 30 seconds to 1 minute.

Benefits:

1. Acts as a stress buster and calms down your brain.

2. It strengthens your knees and thighs.

3. This asana helps you to stretch your arms, hips and calves.

4. It also reduces anxiety and fatigue.

5. Relieves you from chronic headaches and insomnia.

6. Relieves you from all kind of symptoms related to menopause.

7. Uttanasana stimulates the liver and the kidneys.

Contradictions:

If you are suffering from any kind of back injury or have undergone a major surgery, then do consult your physician before practicing this asana.

Ustrasana

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Description:

Camel is referred to as the 'Ustra' in Sanskrit. As this asana involves a number of postures that resembles to a camel, so it has been named so.

English Name: Camel Pose

Procedure:

1. First fold both your legs and be seated on your soles and toes. There should however be a minimum distance of six inches between both the legs.

2. Place your heels under your hips and turn them in an upward direction. Also keep your body straight, look forward and breathe normally.

3. Lift up your body from your toes and balancing yourself on both the knees bend backwards and grab the left ankle with your right hand and vice versa.

4. Also bend your neck and head backward and breathe normally. Retain this posture for 6-8 seconds and then slowly return to your normal pose.

Benefits:

1. Ustrasana is very much beneficial for the respiratory system and it also energizes and activates the larynx, the nasal passage, facial tissues, the lungs and the entire nervous system.

2. A number of disorders related to the neck and shoulders like tonsillitis, chronic headaches and the frozen shoulders are completely cured by this asana.

3. Finally, it strengthens all the sense organs and cures all kind of visionary problems.

Trikonasana

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Description:

'Trikona' is a Sanskrit name; 'tri' means three and 'kona' means an angle or a corner. Thus, Trikona means triangle. As the posture of the body becomes like a triangle in this asana, so it has been the Trikonasana. It is a helpful asana for the spine and also increases the body balance and power of concentration.

English Name: Triangle Pose

Procedure:

1. Stand on the floor with your legs apart from each other, hands by your side, look forward and breathe normally.

2. Start inhaling very slowly and stretch out both your arms at either side with your palms facing the ground.

3. After this, start exhaling and bend your right waist thus bringing your right hand down to the right ankle. You should complete exhaling as soon as your hand touches your feet. Then slowly extend your left hand upwards and keep the knee and the elbow of the right leg and hand respectively, straight.

4. On reaching this position, turn your head upwards to gaze at the fingertips of the left hand and retain this position for 6-8 seconds. Breathe normally through your nostrils.

Benefits:

Trikonasana cures the following health related problems: headaches, stiff necks and shoulders, diarrhea, infertility, sciatica, osteoporosis and also relieves you of all kind of stress, strain and tensions. It improves your digestive as well as the entire nervous system.

Contradictions:

If you are suffering from any kind of waist or chest problem, then you need to consult your physician or a yoga specialist before practicing Trikonasana.

Tadasana

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Description:

Tadasana is a simple yet an effective asana for both the lungs and the chest. It mainly involves the 'kriya' of your hands and arms.

English Name: Mountain Pose

Procedure:

1. Stand on the floor with your feet lifted up, thus making a forty-five-degree angle with the ground.

2. Start inhaling slowly and raise your hands upward. It must be noted that inhaling should be complete by the time your hand reaches the top.

3. Hold your breath and make your hands tight with the palms facing each other.

4. Slowly bring down your hands to the shoulder level so that all are in one single line.

5. Once again lift up your hands with your palms facing each other and there should be a minimum distance of 6-8 inches in between your palms. Be in this posture for 6-8 seconds. Breathe normally through your nostrils.

6. Now start exhaling and bring down your hands to the normal position.

Benefits:

1. This asana activates the lungs, respiratory system and also the chest muscles.

2. It widens the chest and cures all kind of diseases that are related to that particular area.

3. Tadasana is also helpful in increasing the height of human beings.

Contradictions:

This asana should not be practiced for more than five times a day and persons suffering from asthma should consult their physician before starting off practicing Tadasana.

Suptavajrasana

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Description:

Suptavajrasana is nothing, but a modification of the normal Vajrasana.

English Name: Reclining Thunderbolt Pose

Procedure:

1. Sit in Vajrasana and take your right hand towards your back and place it on the floor just behind your buttock.

2. Also take the left hand around your hip and bend a little bit backward.

3. First place your right and then the left elbow on the ground towards your backside.

4. Gradually straighten your hands and lie on your back. Be careful not to jerk as it may lead to internal injuries.

5. Your shoulders should rest on the ground.

6. Do some deep breathing and retain this posture for 6-8 seconds.

7. While returning back to the original position, be sure to take out your hands and place it by your side.

Benefits:

1. This asana energizes the pancreas and thus it is helpful for diabetic patients.

2. It has a curative effect on the various problems related to your stomach, liver, spleen, kidneys and the abdominal areas.

3. It also activates and energizes your sex glands.

Contradictions:

If you are suffering from gastric problems or hip pains, then be sure to consult your physician before practicing this particular asana. Do not practice this for more than two or three times.

Simhasana

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Description:

'Simha' is a Sanskrit word, which means lion. In this asana, the posture of a human body resembles an angry roaring lion ready attack his enemy.

English Name: Lion Pose

Procedure:

1. Fold both your legs, keep your hips apart and sit on your soles and toes. Keep your full body straight, look forward and breathe normally.

2. Place your hands on the respective knees and straighten your back, arms, neck and head.

3. After positioning yourself, start exhaling partially through your mouth and partially through nostrils and simultaneously start extending your tongue fully.

4. Once your tongue is fully extended and exhalation is complete, hold your breath and start spreading the fingers of both your hands and tighten them.

5. Make your full body tight, widen your eyes and make them look frightening.

6. Retain this tight posture for the next 6-8 seconds. Slowly return to your normal position.

Benefits:

1. This asana is very much beneficial for the tongue, jaws, mouth and throat.

2. It completely cures all kind of problems related to these areas, like tonsillitis, throat troubles, voice deficiency and many others.

3. It activates and energizes your respiratory system, the larynx, trachea and the bronchioles area.

Contradictions:

Do not practice this asana for more than four times a day.

Siddhasana

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Description:

Siddha is a Sanskrit term that means accomplished. This is one of the most recommended postures for meditation and it requires less flexibility of body and mind. Siddhasana helps you to attain high levels of concentration and ensures a balanced body and mind.

English Name: The Accomplished Pose

Procedure:

1. Be seated on the floor with your back straight, hands by your side, look forward and breathe normally.

2. First bend your left leg and bring your left foot in front; now try to bring the ankle and the left toe in a single line so that your knee touches the floor.

3. Repeat the same thing with your right leg and place the heel of your right leg just over the heel of your left leg.

4. Keep yourself straight and place your hands on the respective knees with palms facing upward.

5. Breathe normally throughout and hold this posture for one minute before returning to the normal position.

Benefits:

1. Siddhasana cures all kind of joint pains.

2. It normalizes the blood circulation.

3. It activates and energizes the whole nervous system.

4. Practicing this asana can help you to increase your concentration and will power. It also ensures a well-balanced body and mind.

Contradictions:

Siddhasana can be practiced thrice a day. It is a highly recommended asana for people of all ages and all kind of physical conditions.

Shavasana

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Description:

Corpse is referred to as the 'Shava' in Sanskrit. This is the asana that keeps the body as well as the mind perfectly relaxed, comfortable and determined.

English Name: Corpse Pose

Procedure:

1. Lie down straight on your back; do not place any pillow under your head. Be relaxed and loose; rest your palms on the ground.

2. Practice an easy eye exercise by simply closing your eyes for two seconds and then opening it again for the next two seconds.

3. Then keeping your eyes closed, concentrate on your toes. Move your toes to and fro and exercise them a bit.

4. Lie down fully relaxed with your eyes closed. Be in this posture for two minutes. Shavasana can be practiced in between the different asanas whenever you feel tired.

Benefits:

1. This asana relaxes your muscles, nerves and the different body organs.

2. It helps you gain strength and restores your energy and activeness.

3. It is beneficial for people who are suffering from insomnia, heart troubles, gastric problems, mental disorders and so on.

4. It ensures enhanced blood circulation.

5. Shavasana increases your concentration powers and also your internal will force.

Contradictions:

Sleepiness and mental restlessness are the greatest obstacles of performing a perfect Shavasana. So if you are a victim to both these problems, then you need to overcome them for the purpose of attaining a perfectly well balanced body and mind.

Shalabhasana

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Description:

Shalabhasana is just the opposite of Bhujangasana. Bhujangasana energizes and activates the upper portion of the body, while the Shalabhasana energizes the lower portion of the body. It is advisable to practice this asana after Bhujangasana.

English Name: Locust Pose

Procedure:

1. Lie down on the floor flat on your stomach. Keep your hands stretched towards your back and feet needs to be kept close.

2. Start inhaling through your nostrils very slowly but deeply with your head straight and chin resting on the ground. It is preferable to keep a towel underneath your chin.

3. Tighten your leg muscles and pull up your leg as much as possible without bending your knees.

4. Retain this position for 5-6 seconds.

5. Slowly exhale and lower your legs; do not just drop it, as you may get injured.

Benefits:

1. Shalabhasana energizes and activates the pancreas, liver, kidneys, abdominal areas and all the other organs that are related to the lower portion of our body.

2. It is known to completely cure diseases like diarrhea, constipation, acidity, wind troubles, gastric problems, and other intestinal disorders.

3. Flexibility of your body increases and blood circulation is also enhanced.

Contradictions:

Never practice this asana for more than thrice a day. Persons suffering from stomach and liver problems need to consult their physicians before practicing Shalabhasana.

Sarvangasana

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Description:

Sarvanga is a Sanskrit term, which means the entire body. This asana is also referred to as the 'candle' as the human body needs to be kept in a straight posture just like the candle. It is an essential asana for almost all people irrespective of their age, physical health condition, their fitness level or their sex. Sarvangasana is equally important both for men as well as women.

English Name: Shoulder Stand Pose

Procedure:

1. Lie down flat on the floor.

2. Take deep breath and raise both your legs and the spine till they make a 90-degree angle with the upper portion of your body.

3. Now start exhaling and push your two legs backwards over your head, supporting your waist with both of your hands.

4. Retain this posture for 6-8 seconds and then slowly lower your legs towards your head and slowly put down your legs on the ground.

Benefits:

1. Sarvangasana energizes and stimulates the thyroid gland.

2. This asana purifies the blood and enhances blood circulation throughout the body.

3. It activates the entire nervous system.

4. It massages and revitalizes the neck and the shoulder muscles.

5. Sarvangasana stimulates the sex glands.

6. It cures varicose veins and hemorrhoids.

Contradictions:

If you are suffering from any kind of organic disorders, then never try out this asana. Apart from this, people suffering from chronic headaches, nasal catarrh, heart related problems, brain diseases and blood pressure should consult a physician or a yoga specialist before performing Sarvangasana.

Pavanamuktasana

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Description:

'Pavan' is a Sanskrit term which means wind and 'Mukta' means releasing; hence the name Wind Releasing Asana. This asana can be practiced in two ways: either in a standing pose or in a lying pose. It is advisable to practice it in a lying pose for best results.

English Name: Wind Releasing Pose

Procedure:

1. Lie down flat on the floor with your back straight and palms facing the ground; keep the heels and the toes together, close your eyes and breathe normally.

2. Slowly lift up your left knee towards your chest.

3. Wrap your left hand around the left ankle and the right hand around the knee.

4. Bring your knee close to your chest and continue to breath normally.

5. Remain in that position for the next 6-8 seconds.

6. Slowly put down your left leg and repeat the same thing with your left leg.

Benefits:

1. This asana is very beneficial in relieving you from all kind of tiredness, stress, strains, cramps and muscle pains.

2. It stimulates the pancreas and all other organs in the abdominal area.

3. It relieves you from wind trouble, acidity problems and the like.

4. Wind releasing asana helps in loosening your hip joints and the abdominal muscles.

Contradictions:

This asana should not be practiced by pregnant women. Moreover, people who have undergone major surgeries or are suffering from hernia or piles should consult their physician before practicing Pavanamuktasana.

Parvatasana

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Description:

In this asana, as the human body takes the shape of a hill, so it has been named as the Parvatasana. It needs to be practiced by sitting in Padmasana; but those who cannot sit in the Padmasana can practice the same by sitting in Vajrasana or simply by standing or stretching their legs.

English Name: Hill Pose

Procedure:

1. Sit in Padmasana or Vajrasana or simply stand up straight and look in front. Breathe normally.

2. fold your hands with both your palms touching each other and bring it close to your chest as you do while praying.

3. Raise your hands vertically upwards and continue to breath normally.

4. Stretch your hands as much as possible and retain this posture for 6-8 seconds before coming back to the original position.

Benefits:

1. Parvatasana is an excellent posture for those who are suffering from obesity as it stretches the abdominal muscles to the maximum extent.

2. It helps in reducing the excess fat around the waist.

3. This asana makes the body and the spinal cord more flexible.

4. All kinds of pain in backbone are removed.

5. For those who are suffering from constipation, Parvatasana is an excellent posture.

Contradictions:

This asana should not be practiced by those persons who are suffering from problems related to reeling sensations.

Noukasana

2007-10-03T07:11:00.002-07:00

Description:

'Nauka' is a Sanskrit term which means a boat or a yatch. As the body takes the shape of a boat in this asana, so it has been named as the Noukasana.

English Name: Boat Pose

Procedure:

1. Lie down flat on your stomach with your legs straight, hands stretched backwards alongside your thigh and breathe normally.

2. Stretch our both your arms forward with your palms close to each other.

3. Continue to breath normally and lift up your neck and arms in the front.

4. Then slowly lift up your legs upwards as much as possible. Keep both the legs straight; do not bend them.

5. Let the entire body weight be on your abdomen and remain in this position for 6-8 seconds.

6. Start exhaling and slowly release your chin, head, arms, legs and chest. Lower them down very slowly and come back to your original position.

Benefits:

1. As the muscles of the legs and the body gets stretched to the maximum extent in this asana, so it helps in toning up the muscles.

2. With your abdomen supporting your entire body weight, your inner capacity increases to a great extent.

3. This asana stimulates the back muscles and eradicates all kind of digestive problems.

Contradictions:

People suffering from Tb in intestines, severe and chronic backaches, hernia, and ulcer in stomach and abdomen problems should consult a physician or a Yoga expert before practicing this asana.

Makarasana

2007-10-03T07:11:00.001-07:00

Description:

'Makara' is a Sanskrit term which means crocodile. As the human body resembles the posture of a crocodile in this particular asana, so it has been named as the Makarasana. Makarasana is known to increases the body heat and it is also a very relaxing asana just like the Shavasana.

English Name: Crocodile Pose

Procedure:

1. Lie down flat on your stomach with your hands resting on the ground, legs straight and breathe normally.

2. Very slowly spread out your legs in such a manner so that the heels remain inward and the toes outward.

3. Fold your left hand and place it on the right shoulder by bringing it from below the armpit. Do the same thing with your right hand.

4. A triangle will be formed by both the elbows; place your head on the triangle and put your chin just in between the triangle.

5. Retain this posture for 6 seconds and then slowly regain your original position.

Benefits:

1. This asana massages the abdominal muscles.

2. It is a helpful posture for those persons who are suffering from asthma.

3. Makarasana relaxes the whole body and makes it more flexible.

Contradictions:

Persons who are suffering from heart problems, obesity, gastric troubles or even high blood pressure should not practice this asana.

Kukkutasana

2007-10-03T07:09:00.002-07:00

Description:

'Kukkut' is a Sanskrit term which means cock. In this asana, as the body assumes the shape of a standing cock, so the asana has been named as the Kukkutasana. This asana is very much helpful in strengthening the abdominal areas and the wrist.

English Name: Cock Pose

Procedure:

1. Sit on the ground in Padmasana with your neck, head and spine erect forming a straight line.

2. Place your palms firmly on the ground by passing your hands through the gap in between your calves and your thigh.

3. Start exhaling and slowly lift up your body supporting your entire body weight on your palms and your legs.

4. Continue to breathe normally and remain in this posture for the next 5-10 seconds.

5. Now slowly bring down your body to the ground and return back to your original position.

Benefits:

1. This asana is beneficial for those women who are facing problems in menstruation and are suffering from hip joint pains.

2. It cures all kind of digestive disorders.

3. The Cock Pose stimulates the entire intestinal system.

4. It helps in strengthening the hip and the wrist joints.

Contradictions:

In case you are suffering from any kind of abdominal problems then you should consult your physician before practicing this asana.

Halasana

2007-10-03T07:09:00.001-07:00

Description:

Among all the other forms of Hatha Yoga, Halasana is said to be one of the best asanas. The posture of this particular asana involves some unique qualities which are said to be very beneficial for the human body.

English Name: Plough Posture

Procedure:

1. Lie down flat on the floor, with your heels and toes together; keep your back straight, breathe normally and rest your palms on the ground.

2. Now start inhaling and very slowly raise both your legs upward so that they make a 90-degree angle with your body. During the process, both your palms need to be on the floor.

3. After reaching the vertical position, start exhaling and lower your legs slowly towards the head area and make them touch the floor.

4. Try and keep your knees straight with your hands still stretched out on the ground.

5. Exhale and inhale normally and retain the posture for one minute before coming back to your original position.

Benefits:

1. Activates, energizes and nourishes the sex glands.

2. This asana is believed to possess medicinal powers and cures impotency, lack of sexual power and frigidity.

3. Halasana activates the spinal cord and is said to be very beneficial for headaches, tonsillitis, thyroid gland, liver, spleen and the kidneys.

Contradictions:

This asana needs to be done very carefully. Bend your legs as far as possible and as long as you can do it comfortably. Do not force yourself to do it. If you are suffering from any kind of spine related problems, do consult your physician before practicing Halasana.

Gomukhasana

2007-10-03T07:04:00.002-07:00

Description:

'Gomukha' is a Sanskrit term which means cow faced.

English Name: Cow-Face Pose

Procedure:

1. Sit in Vajrasana keeping your head, neck and the spine in one single line. Place your hands on the respective knees, look in front and breathe normally.

2. Start inhaling very slowly through your right nostrils; fold your right hand at the elbow raising the back of the palm towards the neck with the fingers facing upward.

3. Do the same thing with your left hand and place it on your left shoulder.

4. Then try to interlace the fingers of your left hand with those of the right hand and form a lock.

5. This is Gomukhasana; retain this posture for one minute before coming back to your original position.

Benefits:

1. Enhances body flexibility.

2. Increases blood circulation.

3. Stimulates and activates the finger joints, shoulders and the spinal cord.

4. Strengthens the lungs, chest and the bones.

Garudasana

2007-10-03T07:04:00.001-07:00

Description:

Eagle is referred to as the 'Garuda' in Sanskrit.

English Name: Eagle Pose

Procedure:

1. Stand straight with your feet together and hands by the side. Look forward and breathe normally.

2. Then slowly lift up your left foot, wrap it around your right leg and rest your left thigh on your right thigh.

3. Cross your left arm over the right at the elbows.

4. Join your palms lightly keeping your fingers pointed upwards.

5. Inhale and hold your breath; retain this posture so long you can hold your breath.

6. Then start exhaling and return to your original position.

Benefits:

This asana helps to strengthen the muscles of your legs, ankles, toes and knees. It also relieves you from cramps and tones up the body muscles.

Contradictions:

Garudasana needs to be repeated 2 to 3 times on each leg per day. Anybody can practice this asana irrespective of their age, health condition and physical fitness.

Bhujangasana

2007-10-03T07:03:00.000-07:00

Description:

Bhujanga is a Sanskrit term which means Cobra. In this asana, as the human body acquires the shape of a half cobra, so it has been named as the Bhujangasana. This asana is one of the first and foremost postures among the others in the series of backward bending movements.

English Name: Half- Cobra Pose

Procedure:

1. Lie down flat on your stomach on the ground with your hands along your side and the elbows touching the middle part of the body. Keep the heels together and breathe normally.

2. Slowly bend your head and your neck backwards.

3. Inhale very slowly and raise your head as well as your chest above your naval area.

4. During this process, you must tighten your leg muscles.

5. Hold back your breath and remain in that posture for the next 6-8 seconds.

6. Now exhale slowly and lower your head. Come back to your normal position.

Benefits:

It reduces the accumulated fat in your lower stomach and also ensures increased blood circulation throughout your body.

Contradictions:

If you are suffering from any kind of abdominal disorders or you are a heart patient, then do consult your physician before practicing this asana.

Ardhamatsyendrasana

2007-10-03T07:02:00.000-07:00

Description:

Ardhamatsyendrasana is one of the most beautiful postures out of all the other Yoga postures and it is also a basic pose that needs to be learned and well practiced before going for any other yogic pose.

English Name: Twist Pose

Procedure:

1. Sit on the floor and keep your spine, neck and the head in one line. Keep your heels together and stretch out your legs and place your hands on either side.

2. Fold your right leg and pull it backward to place it on the floor covering your left knee. Place your left hand on the right toe.

3. Now fold the left leg; do not lift it up. Bring this foot near your buttocks with your left thigh and knee on the ground.

4. Lift up your right leg slightly so as to bring it on the outer side of the left knee.

5. Use your standing knee and the opposite arm to make a lock for which you have to stretch your left arm and bring it on the outer side of the right knee.

6. Retain this posture for 3-6 seconds and then come back to the original position.

Benefits:

1. It is beneficial for activating the pancreas and the various glands.

2. This asana is very effective to be practiced by those who are suffering from diabetes.

3. It is curative for all kinds of disorders related to the kidneys, spleen, liver, gland, stomach, intestine, bladder and the intestines.

4. It relaxes the spine and makes the body more flexible.

Uttanasana

2007-10-03T07:01:00.000-07:00

Ustrasana

2007-10-03T07:00:00.000-07:00

Paschimottanasana

2007-10-03T06:59:00.000-07:00

Description:

Back is referred to as the 'Pashim' in Sanskrit, while 'Uthan' means stretch. Thus, Paschimottanasana is the asana which provides a complete back stretch to the entire human body i.e. from the skull to straight down to the heels.

English Name: Forward Bend Pose

Procedure:

1. Sit in an erect posture on the floor with your spine, neck and head in one straight line. Keep your legs stretched and heels together; rest your hands on the floor and breathe normally.

2. Stretch out your arms parallel to the stretched legs.

3. Start inhaling and very slowly bend your whole body forward so that your pointed fingers touch your toes. If you cannot touch your toe, no problem; bend as much as you can. Do not force yourself.

4. Then start exhaling and lower your head and bring it in between your arms.

5. Stretch your hands, toes and head as much as possible.

6. Stay in this position for 6 seconds and slowly come back to the normal position.

7. While returning to the normal position, drag your arms across your stretched legs.

Benefits:

1. This asana is known to affect the entire spinal cord, the sexual gland, the nervous system and also upon the glands around the abdominal area.

2. It restores youthfulness and work wonders in case of chronic headaches and stomach troubles.

3. This asana has a great curative effect over diabetic patients.

4. It strengthens the sexual as well as the abdominal glands.

Contradictions:

Pregnant women should practice this asana with great care. They should use a towel or a scarf for the purpose of bending the back and the legs.

Padmasana

2007-10-03T06:58:00.000-07:00

Description:

Padmasana is one of the best postures of meditation. The loop of this posture locks the vital energy and activeness of the body, enabling us to reach a level of consciousness.

English Name: Lotus Pose

Procedure:

1. Sit up on the floor in an erect posture with your legs stretched out in the front.

2. Fold the right leg at the knee, hold it with both your hands and place it on your left thigh.

3. Try to bring your heel as close as possible to the navel.

4. Repeat the same thing with your left foot and place it on your right thigh.

5. Place your hands on the respective knees with your palms facing the ground.

6. This is the Lotus Posture. Stay in this posture for one minute and then slowly come back to your original position.

Benefits:

Padmasana balances our body, mind and the soul. Apart form this it also helps us to relax, concentrate and meditate.

Contradictions:

If you suffer from muscle cramps very often or experience any kind of chronic knee pain, then it is advisable to consult a Yoga expert before practicing this asana.

Mayurasana

2007-10-03T06:57:00.002-07:00

Description:

Peacock is referred to as the 'Mayur' in Sanskrit. In this asana, as the human body assumes the shape of a feathered Peacock hence it has been named as Mayurasana. This is such a posture in which the person has to hold up his/her entire body up in the air based on his two elbows.

English Name: Feathered Peacock Pose

Procedure:

1. Sit up on your upper scales with the knees placed on the ground.

2. Now slowly stretch out your fingers and place both your palms on the ground with the fingers pointing backwards.

3. Place your elbows on either side of your navel.

4. Very slowly stretch out both your legs, push your body a little forward and then lift up the upper portion of your body.

5. After this, slowly lift up your legs as well and form a straight line with the upper portion of your body.

6. retain this position for 6-8 seconds. While returning back to your original position, slowly fold your legs and place your knees on the ground and then sit up on the ground.

Benefits:

1. Mayurasana is known to stimulate and energize the liver and the pancreas.

2. It tones up the abdominal muscles.

3. Enhances blood circulation and body flexibility.

4. This asana is known to possess great curative effects for those who are suffering from diabetes.

5. The digestive enzymes too get energized and stimulated.

Contradictions:

Persons who are suffering from ulcers, hernia, hypertension and also those who have undergone a major surgery in their abdominal areas should avoid practicing this particular asana.

Matsyasana

2007-10-03T06:57:00.001-07:00

Description:

Matsyasana or the Fish Pose has been so named as this particular posture fills the human lungs with air and improves their ability to float upon water. This asana provides a complete backward stretch to the chest, lumbar areas of the spine and also the cervical thoracic. Matsyasana can be practiced in two ways: you can practice it in the lotus pose or also without being in the lotus pose. But practicing it in the lotus pose is more superior than practicing it without being in the lotus pose.

English Name: Fish Pose

Procedure:

1. Sit in Padmasana or the Lotus pose and then slowly lie down on your back. Keep your legs folded in the Lotus pose.

2. Rest your thigh, head, spine and the neck completely on the floor and breathe normally.

3. Slowly bring both your palms under your hips and buttocks.

4. Lift up your head and bend it towards the floor so that only the crown touches the ground.

5. Now very slowly form an arch in between your crown and your flank.

6. After you have formed the arch, hold your feet with both your hands. During this whole process breath normally. This is the perfect fish posture.

7. Retain this posture for 6-8 seconds and then slowly come back to your normal position.

Benefits:

1. If you are suffering from neck or shoulder problems, then this is the only asana which can cure the trouble completely.

2. It corrects disorders of the spine and also has a beneficial effect on your facial tissues.

3. This asana cures all kind of respiratory troubles, relieves the spasm in the bronchial tissues and thus cures asthma.

4. It normalizes and stimulates the functioning of the adrenal, pituitary, thyroid and the pineal glands.

Contradictions:

Initially it is advisable to start off with one round of this asana which can gradually be increased with every passing day. If you have undergone any major operation or surgical treatment, consult your physician before practicing this asana.

Mandukasana

2007-10-03T06:56:00.000-07:00

Description:

Frog is referred to as the 'Manduka' in Sanskrit. As the body resembles the posture of an erect frog, so this asana has been named as the Mandukasana.

English Name: Frog Pose

Procedure:

1. Sit up in Vajrasana. Keep your knees wide apart, your body straight and let the great toes touch each other.

2. Move your feet and knees apart from each other and form a table posture.

3. Rest your forearms on the ground; interlace the fingers and join your palms lightly, thus forming a triangle.

4. Further press your forearms onto the ground so as to support your full weight.

5. Press your pubic bones downward and let them become heavy.

6. Stretch your spine by pushing your head backward from your shoulder.

7. Try to press the tailbone more towards your heels and retain this posture for 6-8 seconds.

Benefits:

1. Enhances the functioning of all the organs of your body.

2. This asana ensures increased blood circulation and also improves the lungpower.

3. It has a curative effect over constipation, diabetes and other digestive problems.

4. It tones up the abdominal and the shoulder muscles.

Contradictions:

If in the recent past you have undergone a major surgery, then it is advisable that you avoid this asana. Moreover, people who are suffering from ulcer, severe back aches and cardiac troubles must consult their physician before practicing this asana.

Dhanurasana

2007-10-03T06:55:00.000-07:00

Description:

Dhanu is a Sanskrit term which means bow. As the body assumes the shape of a bow in this asana, so it has been named as the Dhanurasana. Basically, Dhanurasana is a combination of the Bhujangasana and the Shalabhasana.

English Name: Bow Pose

Procedure:

1. Lie down flat on your stomach on the ground. Keep your heels and toes together, your hands by your side and breathe normally.

2. Fold both your legs from your knees and bring your heels close to your hip. Your heels must be 6-8 inches apart from each other.

3. Grab the ankles of both the legs with the respective hands.

4. Push your head and your neck backwards very slowly.

5. Lift up your thighs, shoulder and the chest above the ground level as much as possible and let your full body be balanced on your stomach.

6. Inhale and exhale deeply during this whole process.

7. On reaching the position, hold back your breath and retain the posture for 6-8 seconds.

8. Then slowly exhale and lower your head, chest and shoulders.

Benefits:

1. Dhanurasana energizes and activates the glands of the Endocrine.

2. Flexibility of your body increases and blood circulation is also enhanced.

3. It reduces the accumulated fat in your lower stomach.

4. It energizes and activates the pancreas, liver, kidneys, abdominal areas and all the other organs that are related to the lower portion of our body.

Ardhachandrasana

2007-10-03T06:54:00.000-07:00

Description:

'Ardha' means half and 'Chandra' means moon; thus if you synchronize the two words, it is coming to Half-Moon. Ardhachandrasana is the Half-Moon posture and this is one of the most recommended pose for Surya-namskar.

English Name: Half-Moon Pose

Procedure:

1. Stand on the floor with your heels together, toes apart, back straight and arms at your side.

2. After positioning yourself, slowly raise your arms and take them over your head.

3. Join your palms and place your head in between the arms.

4. Now very slowly bend your body backwards as far as possible with your arms by your head and neck. Keep your knees straight.

5. Retain this posture for 2-3 minutes and then slowly return to the original position.

Benefits:

1. Ardhachandrasana is mainly a stretching and a balancing posture and thus it benefits the chest, back and the lower abdominal regions.

2. This asana makes the body more flexible.

3. It retains the body posture and balances and strengthens the waist muscles.

Contradictions:

If you are suffering from any kind of pain in your abdominal area or are experiencing a low backache, then it is advisable to go in for a specialist advice before practicing this asana.

Anjali Mudra

2007-10-03T06:51:00.000-07:00

Description:

The term Anjali Mudra has been coined from two Sanskrit words 'anjali' meaning Honor or Celebration and 'mudra' meaning Seal. Thus Anjali Mudra means the Salutation Seal.

English Name: Salutation Seal

Procedure:

1. Either sit in Siddhasana or stand in Tadasana with your hands alongside your body. Look straight and breathe normally.

2. Bend both your hands at the knee and fold them, pressing your palms against each other firmly, as you do while praying.

3. Now bow your head slightly and straighten your back, armpits and elbows. Inhale and exhale deeply thorough your nostrils. This is Anjali Mudra.

4. Retain this posture for one minute and then slowly come back to your original position.

Benefits:

1. This mudra helps you to fight off all kinds of stress and strains.

2. It makes you peaceful and calms down your brain.

3. Anjali Mudra stimulates your entire nervous system and digestive enzymes.

4. Cures all kind of heart problems.

5. Enhances the flexibility of hands, fingers, armpits and wrists.

Contradictions:

1. Do not harden yourself or do anything forcibly.

2. Press your palms very lightly. Note that the 'dome shape' of your palms is maintained and that the center remains soft and supple.

Techniques To Meditation

2007-10-03T06:50:00.002-07:00

The following are the pre-requisites for a successful meditation:

1. Meditation should be practiced in an empty stomach or three hours after your principle meal or an hour after you consume any type of soft drink.

2. It is advisable to wear loose clothes. Remove your shoes, socks and even your wrist watches.

3. 10 minutes is the minimum time to practice deep meditation.

4. Sitting arrangements must be comfortable and you should select a warm, calm and a cozy place to practice meditation.

5. Sit up straight and place your hands on your knees. Relax your fingers, look straight and breathe normally.

6. Relax all your body muscles and slowly try to concentrate on your mind.

7. Close your eyes and follow your breathing process. Do not concentrate on it.

8. As the breathing becomes slower, your body will become more relaxed.

9. Remain in this posture for some time and then slowly open your eyes and return to your normal self.

Techniques To Control Our Mind

2007-10-03T06:50:00.001-07:00

The three mind controlling techniques which are provided by meditation are:

1. Sense Organs:

Sense organs are the most crucial and also the most important objects that tie our physical self to our spiritual soul. To control your sense organs, it is advisable to select an interesting object; now if you try to concentrate on that particular thing, then your entire sense is being directed towards that object. Continuous practice of this technique helps you to attain a full control over your mind and it increases day be day.

2. Breathing:

It is our emotions and the metabolism which controls our breathing process. A steady and a relaxed asana posture help you to reduce your metabolism rate. Along with your metabolism, your emotional levels are also reduced. A reduced level of metabolism as well as emotion leads to a lower rate of respiration with a very little quantity of air being used up for inhalation as well as exhalation. With slow breathing, our mind also becomes calm, quite and serene.

3. Body Movements:

Yoga involves a number of asanas; for the purpose of practicing the asanas properly, different types of body postures are required which needs to be practiced on a daily basis. These movements of the body are however very special and requires a lot of concentration. Moreover, on attaining a particular posture, when we retain it for a longer period of time, it allows our full body to relax and in this process mind control is established.

Importance Of Meditation

2007-10-03T06:49:00.002-07:00

The importance of Meditation in human life is innumerable. Practicing meditation on a regular basis helps us to be free from all kinds of stress, strains, tensions and depressions which are experienced by most of us in our day to day life. Apart from this it also helps you to fight off hypertension, high blood pressure and the likes. It has been observed and recognized by the medical communities of several countries that untreated hypertension, depression and high blood pressure are the primary reasons that paves the path for heart diseases, asthma, strokes and nervous problems.

Meditation helps people to fight off and reduce the tension in their lives to a considerable extent which automatically leads to the lowering of blood pressure. Thus there are a number of benefits which are derived from meditation. They are:

1. It helps you to connect your physical and your spiritual self.

2. It helps to gain an insight into your personality.

3. Meditation makes you a positive person with an optimistic outlook.

4. It lets you to develop your intuitions.

5. Meditation allows you to reach a level of consciousness.

6. Practicing mediation helps us to re-energize and rejuvenate ourselves.

Why Should We Meditate ?

2007-10-03T06:49:00.001-07:00

The primary purpose of practicing meditation is to calm down our mind and increase our power of concentration. Once our spiritual soul is calm and peaceful, all our mental discomforts, worries, tensions, stresses and strains will automatically be removed which will help us to enjoy and experience a tension free happy life. On the other hand, if our mind is restless, it will be very difficult for us to live in peace and enjoy life no matter how much luxurious and comfortable our living environment is. Thus it is very important to practice meditation on a regular basis, as it helps us to attain mental peace and satisfaction so that we can experience a happier life. The common reasons as to why we should meditate are as follows:

1. It helps us to attain a greater faith and understanding one's belief, prejudices and religion.

2. It enhances our level of consciousness and patience.

3. It imparts a feeling of calmness and peacefulness.

4. It helps us in surfacing our past memories.

What Is Meditation ?

2007-10-03T06:47:00.002-07:00

The word Meditation has been derived from a Latin word 'mederi', which means healing. Thus, meditation is nothing but just an attempt to heal our mind, body and the soul. It helps us to understand the cause of a particular problem and also helps us in finding a solution to it. Meditation is the attainment of a deepened state of understanding.

To a layman the word meditation may sound something related to prayers and worship, which the age old sadhus used to do. But meditation is not so. Meditation is concentration. It is awareness. Whatever we do with great concentration and awareness is Meditation. As long as anything can be done with the full concentration and without any sort of distraction or disturbances is Meditation.

Kapalbhati Pranayam

2007-10-03T06:47:00.001-07:00

'Kapala' is a Sanskrit term which means skull, while 'Bhati' means shines. This form of breathing cleanses the respiratory organs and also the nasal passages.

Procedure

1. Sit in Padmasana or in any comfortable posture keeping your head, neck and spine in one line.

2. Exhale completely and then take a few deep breathes.

3. Try and relax your abdominal muscles.

4. Inhale slowly and then make short and forceful expulsions of breath through both your nostrils.

5. Repeat this expulsion for a number of times and then resume to normal breathing.

Benefits

1. This form of breathing increases the capacity of the lungs and also enhances the elasticity of the diaphragm.

2. It flushes out the stale air in the lungs and supplies fresh air to the lungs.

Bhramari Pranayam

2007-10-03T06:46:00.001-07:00

This is a form of breathing practice which produces a soft humming bee sound at the time of exhalation; hence the name Bhramari Pranayam has been given.

Procedure

1. Sit in Padmasana or in any comfortable posture keeping your head, neck and spine in one line.

2. Place your right hand close to your right nostril, but do not close it.

3. Inhale deeply through both the nostrils.

4. Now press the right nostril with the right thumb and hold the breath for a moment.

5. Now start exhaling; while exhaling concentrate on your throat and see that it produces a buzzing sound like that of a humming bee.

Benefits

1. This form of Pranayam produces a sweet, melodious and a gentle voice.

2. It relieves you from hypertension and depression.

3. It makes your breathing deep and subtle.

4. Bhramari Pranayam is a very good exercise for pregnant women.

Caution

1. Do not over strain yourself or your body.

Bhastrika Pranayam

2007-10-03T06:45:00.000-07:00

Bhastrika is a Sanskrit term which means bellows. Bhastrika Pranayam involves inhaling and exhaling the air forcibly. The abdominal muscles are exercised as a result of practicing this form of Pranayam.

Procedure

1. Sit in Padmasana or in any posture in which you feel comfortable.

2. Rest your left hand on your left knee and place your right hand close to your nose.

3. Inhale and exhale very quickly through both the nostrils for six to ten times.

4. The close both your nostrils and hold your breath for a moment.

5. Then slowly exhale through your right nostril and let your entire body cool down.

Benefits

1. This form of Pranayam makes you feel relaxed to a great extent.

2. It enhances the circulation of blood throughout your body and also stimulates the entire nervous system.

3. It also increases your power of concentration and frees you from all kind of confusion.

Caution

1. Practicing this asana for a long time may cause dizziness.

2. Do not strain your body unnecessarily; do as much as you can do comfortably.

3. Over practicing of this asana can lead to loss of consciousness.

Nadi Shodan Prnayam

2007-10-03T06:44:00.000-07:00

This is one of the most practiced forms of Pranayam which enhances the flow of vital energy throughout the human body. It also brings about a balance of relaxation as well as stimulation.

Procedure

1. First close your nostrils using your right hand. Your middle and the index finger should be tucked inside your palm. Use your thumb to block your right nostril and the ring or the little finger to block your left nostril.

2. Close your right nostril and breathe in through the left one.

3. Then close both your nostrils and hold your breath for a moment.

4. Slowly breathe out through the left nostril closing the right one.

5. Repeat the same thing by breathing in through your right nostril closing your left one.

6. This process should be repeated for sixteen times for best results.

Benefits

1. This form of Pranayam balances your breathing.

2. All kind of tensions, fears and worries are removed; it helps you to cool down your mind and makes you calm and serene.

3. Happiness, health, vigor and a marvelous voice can be attained through the regular practice of Pranayam.

Cautions

1. Make your inhalation and exhalation of equal length.

2. Make your breathing soft and gentle.

3. Do not over strain yourself.

Importance , Benefits Of Pranayam

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The importance and the benefits of practicing Pranayama have been listed as follows:

* The body becomes more flexible, healthy and strong.

* It enhances blood circulation.

* Pranayama restores the balance in normal breathing.

* It helps to shed the excess fat around the waist and stomach.

* Tones up the body muscles and the facial tissues.

* Massages and stimulates the abdominal glands, the sex glands, the shoulder muscles and the pineal glands.

* Cleanses the nasal and the respiratory passages.

* Makes the physique firm and steady.

* Makes you calm and serene.

* Increases your concentration and the meditative powers.

What Is Pranayam ?

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Pranayama is a form of breathing exercise which has been developed by the early yogis. It is one of the most vital steps that leads us to a pre-eminent position thorough Yoga. The term Pranayama has been coined by the ancient yogis from two Sanskrit words "Prana" which means life and "Ayama" which means control. Thus Pranayama means controlling the flow of vital energy and life.

Sri Sankarachraya - an eminent Yoga expert defines Pranayama as - "Pranayama is the control of all life-forces by realizing naught but Brahman in all things as the mind, etc."

Pranayama deals with the method of breathe control. It is the only cord that ties the human soul with the human body. It directly affects our mental state and helps in controlling the entire functioning of the human body. Pranayama recharges, rejuvenates and re-energizes our body, mind and the soul. Apart from this it also helps you improve your health and physical fitness and enhances your flexibility to a large extent. Sportsman and active people can practice Pranayama to enhance their energy level; children can practice it to improve their concentration powers and seniors can practice this form of breathing exercise to enhance the mobility of their body.

What Is Surya Namaskar ?

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Surya means Sun and Namaskar is a Hindi word which means salutation, greeting or praise. Thus, Surya Namaskar means Saluting the Sun. it is one of the most common forms of worshipping Gods among the Hindus, which is done by concentrating on the Sun. The different poses and postures which are involved in this form of salutation needs to be practiced with great care and awareness and is a complete asana in itself.

Surya Namaskar is a range of twelve asanas which are performed in a series. It involves the to and fro movement of the spinal cord. This form of asana is traditionally performed at sunrise, as it is considered to be one of the most spiritually favorable time to perform the same.

How To Practice Surya Namaskar ?

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1. Stand up straight on the floor and fold your hands as you do while praying.

2. Slowly raise both your arms over your head and bend backwards as much as possible; inhale as you do it.

3. Retain this position for a moment and then slowly bend forward and touch the floor with your hands. Rest your palms on the ground and keep your knee straight. Exhale during this process.

4. After this, inhale and fold your left leg at the knee. Bring the knee close to your lungs and stretch your right foot backward.

5. Hold your breath and slowly stretch your left leg backward, place it close to your right leg and push your body above the ground level.

6. Retain this posture and then start exhaling and simultaneously lower your body towards the ground and rest on your hands. Both your feet should be together with the knees above the floor. Also keep your stomach above the ground level. Your toes and chin should however touch the floor.

7. Once you are done with this posture, start inhaling and assume the cobra posture.

8. After that, exhale and lift up your body and hips from the ground level keeping your feet and the palms flat on the floor.

9. Inhale and fold your right leg at the knee. Bring the knee close to your lungs and stretch your left foot backward.

10. Retain this position for a moment and then slowly bend forward and touch the floor with your hands. Rest your palms on the ground and keep your knee straight. Exhale during this process.

11. Slowly raise both your arms over your head and bend backwards as much as possible; inhale as you do it.

12. And finally, once again stand up straight on the floor and fold your hands as you do while praying.

Benefits Of Surya Namaskar

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1. The to and fro movement of the body involved in Surya Namaskar renders flexibility to the spinal cord and also tones up the muscles of the body.

2. This form of exercise reduces the excess abdominal fat.

3. It enhances blood circulation and is curative for all kind of heart troubles.

4. Surya Namaskar stimulates the entire nervous system.

5. It activates the digestive enzymes and the endocrine organs.

People Who Should Not Practice

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Although Surya Namaskar is beneficial for the human health, yet there are some groups of people who should not practice this form of exercise. Surya Namaskar should not be practiced by:

1. Pregnant women during their 6th to 9th month.

2. It should not be practiced by women who are menstruation.

3. Those who are suffering from severe back aches or disc problem.

4. People who have high blood pressures.

5. People who are suffering from hernia.