In Yogic Knowledge

Yoga Sutras of Patanjali – A Summary Easy To Understand

01/07/2021 No Comments

“We won’t be able to alter the entire world, but we can alter ourselves and fly like birds. We can be calm even in the midst of disasters, and by doing so, we may help others to be calm as well. Serenity spreads like a virus. When we grin at someone, he or she will return the smile. A smile, on the other hand, is free. We should inflict joy on everyone. Why not die happy and laughing if we just have a minute to live? ” (136-137) The Yoga Sutras, Swami Satchidananda

Many people refer to the ‘Yoga Sutras’ without knowing where they came from. The question of “who wrote the yoga sutra?” has sparked significant debate, with the conclusion still out. This collection of 195 sutras or words of wisdom, compiled by the revered ancient sage Patanjali, is the foundation of classical or raja yoga.

Yoga is the integration of body, mind, spirit, and soul in its purest form. According to Yoga, we struggle from the delusion of separation between our own awareness and Universal Consciousness, or Brahman. The Yoga Sutras provide practical guidance to remembering that oneness on your spiritual journey.

Yoga encompasses far more than just asanas. Even when life gets wild, the sutras teach us how to be our genuine selves and embrace every moment.

The Story Of Patanjali – The Mythical Version

Once upon a time, all the Munis and Acharyas came to Lord Vishnu to tell him that even though He (incarnated as Lord Dhanvanthari) had provided them with the skills to treat illnesses through Ayurveda, people continued to be ill.

They began to wonder what to do if someone became ill. It’s not always just a physical illness that has to be addressed; sometimes, it’s also a mental and emotional illness. How can one purge impurities such as wrath, desire, greed, and envy from one’s life? What is the formula for success?

Lord Vishnu was resting on his snake-infested bed, which included the 1000-headed serpent Adishésha. When the Sadhus addressed Him, He gave them Adishésha (the symbol of awareness), who became Maharishi Patanjali and lived in the world. As a result, Patanjali came to this world to impart yoga knowledge, which became known as the Yoga Sutras. The Puranas do not explain; it is up to us to figure out what the hidden meaning is.

Story Of Patanjali – A Theoretical Version

We don’t have a lot of information on Patanjali himself. His life is thought to have taken place during the first and fourth centuries of the Common Era.

He penned the sutras in a style known as “Buddhist Hybrid Sanskrit,” rather than traditional Sanskrit, indicating a Buddhist presence. The Yoga Sutras’ author was most likely not a half-man, half-multi-headed serpent.

That was a different Patanjali, a legendary god; yet, the two have been confused at times, such as in the Iyengar and Ashtanga practices’ beginning invocations.

According to the history of the work, many of our understandings of the Yoga Sutras have been filtered through multiple commentators on the original verses.

The Yoga Sutras, written approximately 2,000 years ago, are considered one of the most important yogic writings. It’s possible you’ve seen it on your local studio’s bookshelves, on the study guide for teacher training, or heard it mentioned in class. However, it is frequently veiled in mystery.

So, what’s the big deal? Are Patanjali’s yoga sutras still applicable today? Is it possible to make a difference by adhering to its principles? What do yoga sutras say? Let’s explore more about the legendary ancient texts, i.e., PATANJALI YOGA SUTRAS.

What Is The Central Idea Of The Yoga Sutras?

Sankhya is one of the oldest Indian philosophical systems. It teaches that the way to enlightenment is knowledge. Patanjali’s greatest contribution to the world was that he translated this profound—yet solely intellectual—philosophy into a format that the average spiritual seeker could understand and apply. A map to help you on your path to enlightenment.

We don’t know exactly what Patanjali was trying to say. Many people have interpreted and commented on his Yoga Sutras through the years. The sage Patanjali offered yogis ashtanga yoga, often known as the eight limbs of yoga, a long time ago. This corpus of knowledge describes how to educate the body, mind, and senses for spiritual advancement in natural evolution. Patanjali’s Yoga Sutras is the name of the system described in this collection of maxims.

Patanjali’s Yoga Sutras are not the first nor the only ancient text on yoga. They provide a system for achieving self-realization. Although nothing is known about Patanjali himself, many think he lived between 500 and 200 B.C. He was also thought to be an enlightened soul who returned in human form to assist others in overcoming their afflictions.

Patanjali’s wisdom is contained in 196 turns of phrase or deep truth maxims. The aphorisms provide an unending source of insight and a step-by-step route to enlightenment for the spiritually unawakened. While each word is short, it provides an unlimited field for thought and debate when combined with the others. This is why intellectuals and yogis continue to analyze and examine Patanjali’s Yoga Sutras today.

In essence, the Yoga Sutras organize contemporary philosophical ideas into a fundamental structure. Sutra is the Sanskrit word for thread, and each sutra symbolizes one thread in the rich and complicated tapestry of yoga. Contemplation, Practice, Accomplishments, and Absoluteness are the four sections that tie the threads throughout. They explain the philosophy of yoga, the practical ways for obtaining enlightenment, the development of divine capabilities as a result of practice, and the nature of final emancipation and the ultimate self.

What Do Patanjali’s Yoga Su-tras Tell Us?

You might expect the Yoga Sutras to spell out a sequence of poses to release the body and mind, but the sole mention of asana (physical practice) in the actual text is that you should be seated comfortably. Not exactly what you’d expect from a yoga book! So, how can this text omit poses or postures if it is presenting the essence of yoga? To address this, it’s better to start with the second sutra of the first book, where Patanjali defines yoga.

Yoga is referred to as “citta vritti nirodhah.” This translates to: ‘yoga is the restraint of the mind-stuff alterations.’ Perhaps not quite what you were hoping for. This suggests that yoga is a discipline that calms the mind’s (sometimes turbulent) fluctuations. We may be able to see more precisely if we can reduce the impact of these mental disturbances or calm the turbulent, noisy nature of the thinking mind. We can build a more accurate view of the nature of reality and ourselves within it by seeing more clearly, and thus discover a more profound sense of calm.

Yoga, according to Patanjali, is a mental science. First and foremost, yoga’s origins may be traced back to psychology and philosophy before becoming a physical practice. Yoga, in its purest form, allows us to ponder profound issues about the nature of awareness. We might begin a journey away from the pressures and sufferings of daily life by learning to cultivate a certain contemplative awareness – not to the point of insanity, but with a desire to make objective observations of oneself – according to Patanjali’s yoga.

Yoga And Samkhya

Both Samkhya and Yoga are Dualistic theories that accept the distinction between Spirit (Purusha) and Matter (Karma) (Prakriti).

Redemption, which is the objective of both religions, occurs when a person is freed from the cycle of reincarnation by realizing that their Spirit is pure consciousness and so unattached to the physical world.

This is accomplished in Samkhya by a process of intellectual investigation into the nature of matter, whereas Yoga achieves the same outcome through intense meditation.

Some ancient scriptures refer to Patanjali’s Yoga as Samkhya with Ishvara. Like many Sanskrit phrases in the Yoga Sutras, the word Ishvara can be construed in several different ways.

It could be a reference to God or a master or competent teacher. Fidelity to Ishvara is one of the necessary conditions for nirvana in the Yogic system, but not in Samkhya.

Theories And Techniques Of Yoga Sutra

The Yoga Sutra of Patanjali consists of an eight-fold path known as Ashtanga, which means “Eight Limbs,” that serves as a guide to living a meaningful and purposeful life.

The Yoga Sutras are not presented in chronological order. Rather, they are placed in a wheel-like circular pattern. The profundity of each of the four ‘Padas,’ or portions, varies. The wheel of depth moves deeper and deeper through the four Padas as one proceeds on the path to spirituality, resulting in an ultimate sensation of detachment.

The path from self-realization to ultimate self-realization is long and winding. However, the feeling of calm that frees oneself from earthly ties is found in the search for the ultimate self. This never-ending trip is where one might feel a sense of perfection that cannot be found anywhere else.

The Four Chapters Of Patanjali Sutras

The Yoga Sutras of Patanjali are divided into the following four chapters:

1. Samadhi pada: Defines yoga but is intended to help individuals who are near to achieving samadhi, or self-realization.

2, Sadhana pada: Describes the eight stages that must be followed to progress spiritually. This chapter is written for the average individual.

Most yogis utilize the eightfold path as a guide for yogic life; therefore, it’s arguably the most essential of all the chapters. This encompasses ethical, moral behavior, asana, pranayama, sensory mastery, concentration, meditation, and self-realization, all of which are completed in this order.

3. Vibhuti Pada – The eight siddhis or supernatural powers that a yogi can obtain in the highest degrees of spiritual development are described and warned against in Vibhuti pada.

4. Kaivalya pada: Defines how to exist in the world without being influenced by the three gunas (sattva, rajas, and tamas) or energy qualities.

These four chapters, taken together, look at a person’s total development in action, thought, and speech. Patanjali’s Yoga Sutras are one of the most widely cited sources of yogic wisdom since they give the ultimate instruction manual for yoga and spiritual development.

Digging A Little More We Discover – The Eight Limbs Or The Ashtanga Concept In Yoga Sutra

1. YAMA – The yamas are a set of five ethical principles that focus on our interpersonal connections and prepare us for a peaceful living in society.

Ahimsa is a nonviolence ethic. You avoid harming yourself or others physically, verbally, or emotionally if you practice ahimsa.

Satya is the truth ethic. This entails speaking the truth in your words, thoughts, and actions, as well as matching your words to your actions.

Asteya is the non-stealing ethic. This is quite self-explanatory: don’t take what isn’t yours.

Brahmacharya is the moral code that governs how you use your sexual energy. The goal of this yama is to develop inner power, vitality, and vigor, which are necessary for advanced yogic activities.

Aparigraha is the non-collection ethic. This yama encourages you to simply purchase what you require and discourages you from being attached to material things.

2. NIYAMA – The niyamas are a set of five precepts that focus on personal conduct and discipline. To foster spiritual progress, they encourage you to adopt a pure lifestyle and mentality.

Saucha means “cleanliness” in Sanskrit. This refers to the purity of diet, thoughts, and environment, as well as proper hygiene.

Santosha denotes serenity; The happiness ethic. It inspires you to be content with what you have.

Tapas is a self-discipline philosophy. Tapas helps you build the self-discipline required to stay on the yoga path.

Svadhyaya is the self-study ethic. This comprises spiritual instruction and research, as well as a comprehension of our life’s purpose.

Ishvara pranidhana (full surrender to God) is a moral commitment. This practice shifts your focus from earthly concerns to your quest for self-realization.

3. ASANA – Yoga’s physical practice, known as asana, is designed to cleanse the human body and improve long-term health. In a strict sense, you strive to appreciate a steady and pleasant posture that can be maintained for a long time during meditation.

4. PRANAYAMA – Pranayama, or breath regulation, connects the three outwardly centered limbs above with the four internally centered limbs below.

To boost your life energy, you control and expand your breath using pranayama after preparing your body with asana. This prepares the mind for the next phases of yoga by clearing it of distractions and ignorance.

5. PRATYAHARA – The practice of sensory detachment is known as pratyahara. The senses must be conquered once the body and its energies are under our control. The intellect can grow on the spiritual path if it is no longer enslaved by the senses.

6. DHRANA – Dharana is the Sanskrit word for focus, and it is necessary for the following limb, meditation. Meditation is impossible to achieve without concentration. To properly concentrate, you must first develop control over your body, prana, senses, and mind.

7. DHYANA – Dhyana is a meditation technique. Meditation arises naturally as a result of an uninterrupted flow of focus. As a result, mastering dharana is required before achieving this limb.

8. SAMADHI – The hardest of the eight steps to comprehend is Samadhi. It will stay elusive until it is encountered. Samadhi is a state of meditation in which the practitioner loses self-awareness by focusing his or her attention on the object of observation.

Self-realization or illumination are two terms used to describe samadhi. The sense of “I-ness” vanishes at this point. There is no vanity, and the yogi genuinely realizes that they are one with everyone and everything around them, rather than separate from everything.

Above And Beyond The Eight Limbs

There is a phase in Patanjali’s teaching that does not appear in most modern teachings that leads to release from torture.

This condition is known as nirbija-samadhi, which is now translated as seedless contemplation, with the seeds being thoughts that produce more thoughts. While we may assume that this is the cosmic unity we connect with the completion of the eight limbs, sources clarify that the goal of Patanjali’s Yoga is the complete separation of the human spirit from the materiality of the world.

When this happens, the spirit can extend indefinitely and perform what we would consider supernatural activities.

The Yoga Sutra Today

One of the grounds that Yoga Sutras has remained classic literature is that it is based on a thorough and comprehensive study of human tendencies. And, even though life has moved on significantly since the Sutras were written, the mind’s essence remains fundamentally the same; we merely know it in different ways and other languages.

Many of the difficulties outlined in the Sutras are dealt with in clinical psychology today – cravings, addictions, compulsions, aversions, and cognitive misunderstandings, to name a few – all of which can cause considerable suffering.

So, do you think the Sutras help you enhance your yoga practice? The answer is that it is entirely up to you: if you truly desire it – with patience, devotion, and trust – it has the potential to transform your life both on and off the mat.

Wrapping Up

“Due to the strength of previous impressions, one yearns for fresh sensations. However, there is no such thing as contentment. This leads to dissatisfaction and frustration.” – BKS Iyengar.

The benefits of putting the Yoga Sutra’s precepts into practice come up in unexpected ways, with blessings of clarity and kindness. Your yoga practice is functioning here, in your interactions with people, in your moods, and in your responses to life’s challenges, so you know it’s helping you stay centered, calm, and steady.

You can respond from a place of love and trust, compassion, and non-judgment in these situations. You radiate from your core as a result of your connection to something both deep within and beyond yourself.

You will find that when you are attached to your core and acting from that place within, you can handle practically any situation with greater comfort and clarity.

Sumeet

In Yoga Postures

Yoga Nidra – A Guided Sleep With Phenomenal Scientific Benefits

27/06/2021 1 Comment

So you’re not into dripping and holding poses in a hot room? That’s all right. But don’t abandon yoga just yet. Did you guys know there’s a form of yoga where all you have to do is relax on a mat, rug, or even your bed? Are you interested right now? Keep reading.

It is said that this form of yoga is that a 45-minute session will leave you feeling as though you’ve taken a three-hour nap. Read on to learn how yoga Nidra could be the response if you’re looking for an easy, pose-free way to calm down and rebound from life’s stresses.

Yoga Nidra – Leading You To A Stress-free Life

Since yoga operates pragmatically based on our whole being, not just the physical body, it provides such a wide variety of healing benefits. Yoga Nidra, also known as yogic sleep, is a highly effective meditation technique that is also one of the most simple to learn and sustain.

Yoga allows the body and mind to relax deeply. It not only refreshes the mind but also energizes the body.

Yoga Nidra, or yogic sleep, is a good way to end your everyday yoga practice. It is a simple relaxation technique that should be used at the end of every yoga pose series.

It helps the body to calm while yoga poses keep it warm. Yoga Nidra requires you to focus your attention on various parts of the body and relieve them.

Yoga Nidra is a type of meditation that can be practiced by anyone. It has enormous benefits for those who find it difficult to let go, as well as those who suffer from insomnia, depression, burnout, and anxiety. It’s also very helpful and has a lot of calming power for everyone who needs to feel more at ease and reconnect with themselves on a deeper level. Yoga Nidra practice brings one into a peaceful, restful state of being.

We can heal, recover and relax from this place. This sublime practice is gaining prominence around the world as more people become aware of its healing properties, and ongoing research continues to demonstrate its efficacy.

How Is Yoga Nidra Different From Yoga Meditation?

Slowing down and relaxing are key components of yoga Nidra. Meditation has the same impact. Although some people conflate the two, they are both two distinct behaviors.

Yoga Nidra is similar to meditation, but it is not the same. There are some similarities, but there are also some significant variations.

In Yoga Nidra, you lie down intending to move into a deep state of conscious concentration sleep, which is a more relaxed state of awareness. It is something between meditation and sleep. This condition entails transitioning from waking consciousness to dreaming, then to not-dreaming while still awake. This practice is directed in the same way as some meditation practices are, but it is much more organized.

It is a method of transferring consciousness from our outer environment to our unconscious mind in a methodical manner.

It induces a deep state of sleep in which our senses, intellect, body, and mind all relax. We are liberated from the constraints of responsibilities and logic. When this occurs, brain activity slows down and the body begins to recover. You remain at a waking level of awareness while focusing on the brain and allowing thoughts to come and go during meditation.

How Did The Concept Of Yoga Nidra Come Into Existence?

Yoga Nidra is a centuries-old Indian meditative tradition. Its origins can be traced back to Sankhya philosophy, which was first written down around 700 BC but has been taught orally since 1000 BC.

Through the non-dualist theory of Advaita Vedanta and the Tantric theories of Kashmir Shaivism, these early teachings were practiced and built upon over millennia.

As previously said, the philosophy that underpins Yoga Nidra is Sankhya philosophy, a dualist philosophy that teaches that the spectator (Purusha) and the being observed (Prakriti), such as feelings, objects, emotions, and other beings, are separate.

The path to happiness, according to Sankhya, was to become conscious of this dualism.

Centuries later, Advaita Vedanta philosophy and Kashmir Shaivism Tantric teachings established this to suggest that the “things” we encounter are not distinct, but rather a projection of our experience, and that we are bound to them.

Non-dualist ideologies allow us to feel this connectedness by examining artifacts in our consciousness.

Yoga Nidra Practice Today

Yoga Nidra is a form of mindfulness practice in which the practitioner’s body is totally relaxed while the instructor guides them verbally. A 30-45 minute session is normal, sometimes also done after a Yoga session. The student is usually taught while lying down and being guided by an instructor. The student will be led through many stages by the instructor.

It all begins with cultivating focus, asking oneself what we want out of life, and setting practice goals. Meditations on the body and breath assist in the development of an inner resource that promotes a sense of well-being.

The instructor then guides the student to concentrate their mind on their breath, body sensations, feelings, and perceptions, all while seeing and accepting what arises without being engrossed in the thoughts and sensations.

It’s a deceptively straightforward procedure. Yoga Nidra is attracting people who are overwhelmed by yoga postures or conventional seated meditation.

In less than 10 minutes, a simplified version of Yoga Nidra can be taught and practiced.

Yoga Nidra can also be used as a simple method of meditation for those looking for a way to relax daily.

The Five Koshas And Yoga Nidra

Yoga Nidra, or yogic sleep, is a relaxing activity centered on the five main bodies, or koshas, as described in the yoga doctrines.

The physical, energetic, mental/emotional, higher intellect, and bliss bodies are among the layers, which are also known as sheaths. Each layer emerges one at a time, as defined in yoga Nidra texts, and then adjusts into place, rendering the practitioner undisturbed during the meditation.

The koshas can be thought of in the same way as consecutive numbers: there is a lack of consistency if one of them is neglected or dissatisfied. make it a point to pay attention to each layer and experience so that when you wake up from yoga Nidra, you feel at one with yourself.

The word ‘Pancha means ‘five.’ Maya means curtain, covering, presence, creative force, mystical power, mystery, as well as to comprise or pervade.

‘Kosha’ is extracted from the root ‘kus,’ which implies ‘to enfold.’ It means sheath, shield, subtle body, wealth, lexicon.

The kosha’s “maya” is felt as both surreal and as an expression of universal unity.

The term “Maya kosha” refers to the layers of enclosing sheaths that surround and protect our True Self.

Coming Back To The Point – What Are The Five Koshas?

1. First Layer – Physical Layer:

The physical layer, or annamaya kosha, is the first therefore easiest to recognize. The annamaya kosha, which literally means “food body,” contains all of your organs, joints, ligaments, and connective tissue. This kosha is something you can personally observe. You can see and feel it because it’s your body.

This layer is addressed in a yoga Nidra practice with a physical sensation similar to a physical exam. You could hear things like, “Relax your head, arms, legs, upper torso, back muscles,” and so on. The body is specifically addressed and observed. When approaching the next kosha, our mind and body are relaxed, we activate our subconscious thinking.

2. Second Layer – The Energetic Layer:

The pranamaya kosha, or “energy body,” is the second level. This layer is discernible, but it is far more subtle than the annamaya kosha. Our prana, or energy, passes through inner channels called Nadis and travels on the breath, according to yogic theory.

While prana is often referred to as “breath,” it is not the same thing. It functions in conjunction with the breath, but it is more subtle. You may be requested to simply follow your inhalation and exhalation, or you may be asked to perform a practice such as Nadi shodhana (alternate-nostril breathing) without ever using your fingers.

“Breathe into your right nostril,” for example. Take a breather. Exhale slowly and deeply through your left nostril. The goal is for some of the energy constraints in your body to release as you concentrate on your breath. Then, just like the physical layer, this layer vanishes. Let’s explore the next one.

3. Third Layer – The Emotional Layer:

The next two stages of relaxation, pratyahara, and Dharana, which are directly related to the mind, are included in this level.

The manomaya kosha is one of the most intriguing layers since it is said that our feelings are stored here. When we are overcome by rage or terror, or when we are star-struck. The manomaya kosha reveals both voluntary and involuntary contact with ourselves and others in all circumstances.

We may try avoiding coping with this layer by forcing it down and ignoring it, but when our sentiments rise to the surface (and even beyond), we can reach a point in which we can no longer control our emotional and/or physical reactions. This is why yoga Nidra addresses this layer, allowing us to feel emotions without being controlled by them. In my Psychology degree, one of our Professors always told me that every emotion wants to be felt and for that reason I recommend it.

In Yoga Nidra, this is accomplished by a method known as consciousness rotation. This is basically a body scan in which you switch rapidly from one body part to the next while remaining conscious and detached. This helps to prepare the mind for the next step, which is to concentrate.

4. The Fourth Layer – Intelligence Layer:

The vijnanamaya kosha, also known as the “wisdom body,” is the smarter, more intuitive relative of the manomaya kosha. “Where did that come from?” you may wonder when something suddenly informative comes out of your mouth. Your vijnanamaya kosha is showing itself in this way. Your gut reaction is another example.

The boundary between subject and object starts to transcend at this stage, and duality begins to dissolve. A deeper understanding emerges as a result of the heavy focus.

It’s you who is watching yourself. Isn’t it a little strange? You can imagine yourself wandering through wetlands, witnessing large leaves with pale yellow flowers that become greater and greater until their yellow centers beam light across your entire body, from a heightened place of being where you and I are not different and not distinct. This describes the spiritual aspect of Yoga. And, like the others, this layer disappears completely.

5. The Fifth Layer – The Bliss Layer:

You eventually achieve samadhi as you begin to ascend the ladder towards realization. The anandamaya kosha, also known as the bliss body, is associated with this level. This inherent bliss exists at the heart of any being. It’s both total bliss and utterly indescribable. You are absolutely at one with everything at this point since you have fused with the source. The fusion of the Atman and the Brahman is this.

With just a sliver of distinction between you and what is sacred, this is the slightest tinge of the five koshas. In Yoga Nidra, the student must stay awake for this to happen. This is the real trick because when the brain is in the delta wave state, it is used to resting! It takes a lot of time and effort to train your consciousness in this way. However, as in any yoga practice, it takes time and commitment to see results. With each practice, this will get better.

‘Awareness cures,’ according to yoga. You might realize that you are so much more than your external (your aching head or sickness, for example), your energy (fatigue, for instance), or your emotions and opinions until you realize that you are made up of several layers and that you visit these levels many times per day (regrets and fears for the future, for example).

You can recognize that you have the opportunity to witness all of who you really are, as well as the world surrounding you, with respect. You may come into contact with your everlasting bliss and completeness.

How Does Yoga Nidra Benefit You?

This exercise entails a gradual shift in your consciousness as you scan various parts of your body. You will most definitely feel and foster a sense of physical, psychological, and cognitive relaxation when you do this.

Yoga Nidra relaxes both the mind and the body at the same time, and it aids in clearing the nerve pathways to the brain.

In this section, we are going to elaborate on studies and articles we have found about its benefits. We wanted to make sure that Yoga Nidra is supportive in dealing with mental issues, but it is no substitute for therapy.

Following Are Some Benefits Of Yoga Nidra:

The body is rejuvenated

The body enters a deep state of relaxation during Yoga Nidra. Regular practice allows the body to enter deeper regeneration and rejuvenation phases. The body functions become limited, the metabolism slows, and the hormonal function increases during this exercise. As a result, the body has the opportunity to start the healing process and remove the toxins from the system.

As a result, the body begins to conserve resources. This procedure relieves exhaustion and revitalizes the mind. You will feel refreshed and energized after the session.

Stress is lessened

Stress has become an unavoidable part of our lives. Some tension is good for you, and others aren’t. When unhealthy stress isn’t managed, it leads to physical and mental illnesses. Psychosomatic disorders could be the result of these conditions.

Stress puts us in a soothing activity zone, draining our energy and depriving the brain and organs of the resources they need. As a result, our capacity to think is greatly diminished in stressful circumstances, and we feel exhausted and lazy. As a result, we are unable to adequately interpret information and become confused about what is important and what is not. We gradually became aware of our subconscious as we practiced Nidra daily.

Yoga Nidra Has Some Scientific Benefits Too:

Improves ANS response:

The autonomic nervous system (ANS) controls many bodily functions, including metabolism, healing, and development. This device operates without the user’s consent. It is not possible to activate or disable it. The sympathetic nervous system and the parasympathetic nervous system are two subsystems of the autonomic nervous system.

Our muscles and heart receive energy and resources from the sympathetic nervous system (SNS). It becomes active as a result of physical or mental stress. This subsystem’s primary goal is to assist us in dealing with tension.

The brain and internal organs such as the liver, kidney, and intestines receive energy and resources from the parasympathetic nervous system (PNS). It’s turned on when there’s a sense of calm and quiet. This subsystem’s job is to provide the body with the resources it needs to heal, develop, and digest.

However, in most people, the SNS remains active for much longer due to excessive stress and suppressed psychosomatic stress. And when we need to rest and recover, it remains involved. This obstructs the body’s ability to heal and repair itself, resulting in illness.

The parasympathetic nervous system is activated during Yoga Nidra practice. We teach our subconscious mind to let go of tension and remain calm and aware. As a result, Yoga Nidra aids in the rejuvenation of the body. You will boost the overall ANS control and reaction by practicing Yoga Nidra regularly.

Yoga Nidra Might Be Supportive in Curing PTSD

Check out this article from the Washington Post, which talks about the benefits soldiers had after from Yoga Nidra.

Oddly enough, the road to taking yoga Nidra to a broader audience led through the Walter Reed Army Medical Center, a military rehab facility located in Washington, D.C. at the time. Christine Goertz, an academic scientist at the Samueli Institute, a nonprofit research organization, teamed up with Robin Carnes, a yoga instructor who had taught yoga Nidra as part of a cardiac treatment program at Walter Reed Army Medical Center, in 2004.

Miller’s method was used as the foundation for a pilot study by her and Goertz to see if it could support soldiers struggling with posttraumatic stress disorder (PTSD). The findings of a small survey performed with active-duty service members indicated that yoga Nidra may be beneficial in the treatment of PTSD in veterans.

According to Mona Bingham, a retired colonel who is studying yoga nidra at Brooke Army Medical Center, tools like yoga nidra can be vital resources for soldiers adapting to life after battle. She claims that “a lot of soldiers are returning [from combat] with physical, psychological, and moral wounds. “It’s not something that can be treated with medication.” She’s researching the impact of iRest on military spouses dealing with the tension that sometimes follows a deployment’s end.

A randomized, controlled trial with 150 participants was conducted at the Veterans Affairs (VA) facility in Miami from 2009 to 2010 as a follow-up. Another research will start this winter at Chicago’s Captain James A. Lovell Federal Health Care Center. The army is now providing Miller’s iRest yoga nidra practice to wounded veterans at Walter Reed, Brooke Army Medical Center in San Antonio, Texas; Camp Lejeune, a massive Marine Corps base in North Carolina; and VA facilities in Miami, Chicago, and Washington, DC, based on the findings of the pilot report.

Soldiers also confirmed that some of their most alarming PTSD symptoms, such as hyperalertness, distress, and sleep disruptions, have improved as a result of these continuing lessons. Think about what it could do to you because you haven’t seen war.

Yoga Nidra Can Aid in Emotional Healing And Addiction

As you start to relax in Miller’s yoga Nidra class, you’ll be asked to conjure up your own unique Inner Resource, a perception of and feeling about a peaceful and secure environment. You should return to your Inner Resource to take a break if extreme feelings arise during yoga Nidra or at any other time. You could describe it as an inner safe place.

Charles, one of the men at Henry Ohlhoff North, is a frequent user of the technique. He was a former head chef who retired due to chronic back pain caused by a back injury. He became addicted to drugs and painkillers, and after three drug convictions, he decided to go to rehab rather than prison. Yoga Nidra has helped him reconnect with a part of himself that was previously untouched by addiction and chronic pain.

A friend delighted Charles with a birthday celebration that included alcohol when he was given his first weekend pass two months into his six-month recovery stay. Charles became agitated. He says, “I went out to my vehicle, put my head back on the headboard, and drove into [the practice].” “My breathing slowed down, and I was able to concentrate better.”

Leslie Temme, a researcher in Western Carolina University’s social work department, showed that respondents who practiced yoga Nidra had less depressive moods and a lower risk of relapsing into drug addiction in a study of 93 people at a chemical dependency recovery center. Yoga Nidra seems to help recovering addicts feel more at ease in their own bodies, deal better with stressful feelings, and make better decisions due to its focus on self-awareness.

Yoga Nidra May Lead To Positive Mental Health

Ferreira-Vorkapic and coworkers enlisted healthy adults and randomly assigned them to either practice Yoga Nidra meditation once a week for 45 minutes for 3 months or to a wait-list control group. Anxiety, depressive symptoms, fear, and psychological distress were all measured pre and post-training.

They discovered that participants who practiced either Yoga Nidra or meditation had substantial drops in anxiety, depressive symptoms, fear, and perceived stress when compared to baseline and the wait-list control group. On any of the psychological health measures, there were no substantial differences between the contemplative techniques.

To read the full study check out this research paper

Yoga Nidra Could Help With PMS (Premenstrual syndrome) And PMS Depression

Women’s issues are generally overlooked in our society, particularly gynecological issues such as menstrual disorders such as excessive or scanty flow. Menstruation dysfunction is a common issue among women in their reproductive years. Amenorrhea (9%) and menstrual imperfection (33%) are common among incarcerated women; psychological factors, stress, and impoverishment have all been linked to menstrual irregularities.

The data indicated that learning and using a Yogic intervention program for patients with monthly irregularities who had psychological difficulties reduced their wellbeing, fear, and anxiety significantly.

Yoga Nidra For Adolescents

In the twenty-first century, adolescent well-being is a top priority for healthcare initiatives. A quantitative study was conducted on adolescent students aged 13 to 15, with the goal of determining the impact of Yoga-Nidra on several aspects of well-being.

Thirty-six pupils were given 30-minute Yoga-Nidra sessions three times a week for a month.

Satisfaction, psychological distress, overall quality of life, and emotional general well-being were the primary end measures. Before and after the intervention, these and other experiential characteristics of well-being, such as enthusiasm, attentiveness, quietude, clarity of mind, control over anger, self-confidence, and self-awareness, were assessed.

Yoga Nidra Can Be Supportive In Diminishing Anxiety

The purpose of this study is to see how Yoga Nidra affects stress and anxiety in college students. The research was carried out at Dev Sanskriti Vishwavidyalaya’s Yoga clinic. The practice time was 30 minutes, and it lasted 6 months.

The results revealed a considerable difference in the practice group, with Yoga Nidra significantly lowering the stress levels of both male and female participants. Several more studies show that Yoga Nidra has a considerable impact on both male and female subjects’ anxiety levels.

Yoga Nidra Could Increase Mental Health Of Professors And Teachers

In this article, sixty college professors, both men, and women, ranging in age from 30 to 55, were assigned to one of three experimental and control groups: Yoga Nidra, sitting meditation, or the comparison group.

Professors were evaluated twice over the course of the three-month study. Both yoga Nidra therapies appear to be a successful therapeutic technique for lowering anxiety and stress levels, according to pre-post outcomes.

However, there was a trend towards the Yoga Nidra intervention being more helpful for anxiety, suggesting that it could be a useful strategy for lowering both cognitive and physiological symptoms of worry.

Yoga Nidra Might Help To Control Sugar

Diabetes is a metabolic illness that has become a major public health issue around the world. The participants in this study were 41 type-2 diabetic patients in their forties who were taking oral hypoglycemics.

These participants were divided into two groups: (a) oral hypoglycemic plus yoga-Nidra (20 patients) and (b) oral hypoglycemic alone (21 patients). Yoga-Nidra was practiced for 30 minutes every day for 90 days, with parameters being recorded on the 30th day.

Subjects on a Yoga-Nidra with medication regimen had better control of their fluctuating blood glucose and diabetic symptoms than those on oral hypoglycemics alone, according to the findings of this study.

What Yoga Nidra Is Not?

It isn’t just a form of relaxation: The word “Yoga Nidra” has become widely used to refer to any type of stress relief. Yoga Nidra is not just a relaxation form, even though it offers deep relaxation. Yoga Nidra is an altered state of consciousness. It’s a dreamless, deep sleep that you’re aware of.
It’s not just visualization: Even though directed visualization is often used in the practice of Yoga Nidra, the aim is to transfer focus from the external to the internal environment. Guided visualizations primarily aid in the activation and perception of our senses, as well as the movement of awareness externally.
It’s not just proclamations or autosuggestions: Although affirmations and autosuggestions may be used in Yoga Nidra to positively influence the conscious mind, it’s far more than that.
It’s not just reverie: It is the fun state of being lost in dreamy thoughts. Yoga Nidra may have a similar impact at first, but it is intended to take the mind into a much deeper domain.
It’s not just a dreaming state: At first, it’s possible to have a lot of complex dreams when practicing. Yoga Nidra, on the other hand, isn’t a lucid dreaming state. The senses and the cognitive processes are still completely present when dreaming. The thought patterns of Yoga Nidra come to a halt, our senses relax, and the mind remains clear and calm.

How To Practice Yoga Nidra What Are The Steps?

You cannot practice yoga Nidra by reading the steps, maybe you can but it won’t be as effective as conventional yoga Nidra guided practice. Follow a guided voice, use resources such as youtube if you cannot go to a yoga studio during these tough pandemic times. Checkout Yoga Nidra guided Meditation on YouTube

What To Remember Before Practicing Yoga Nidra:

Yoga Nidra is about ‘conscious relaxation,’ not ‘conscious effort.’

You don’t have to ‘concentrate’ or ‘focus’ on a leg or even touch your nose. You also don’t have to constantly move these body pieces. All you have to do now is focus your mind on them while breathing deeply. The key to Yoga Nidra is to relax with mindfulness, stay effortless, and relax the body and brain consciously.

During Yoga Nidra, it’s normal to be distracted by random thoughts. Do not attempt to restrain them. If you fall asleep on your own, don’t feel bad about it when you wake up. As a result, Yoga Nidra is a relaxing and enjoyable way to finish your yoga practice. Allow yourself to let go, relax, and enjoy the ride.

Conclusion

Many of us find it difficult to slow it down, rest, log off, and rest in an ever-expanding thrilling environment of endless knowledge and events at our fingertips.

The changing of awareness via your body is the distinction between Yoga Nidra and Meditation. It is usually not done in meditation, especially in guided meditation.

Yoga Nidra combines the benefits of relaxing profoundly while still engaging in contemplative inquiry. The act of lying on the floor for meditation purposes feels nurturing and refreshing. It can even sound like you’re cheating on the power of asanas.! Don’t underestimate the strength of letting go.

A new way of emerging from the emphasis on welcoming and listening. We experience a profound sense of authenticity; we learn to fully trust ourselves, and as we grow to be good friends to ourselves, we improve our ability to listen to others.

We eventually begin to ‘fall in love with ourselves again,’ as Derek Walcott puts it in his poem ‘Love After Love.’ This is a soothing, kind, and beautiful exercise.

Dr. Rai and Sumeet

In Yogic Knowledge

The Science Behind Ujjayi Breathing – And A Guide On How To Breathe The Oceanic Breath

27/06/2021 No Comments

“As breath stills our mind, our energies are free to unhook from the senses and bend inward.” ― B.K.S. Iyengar, Light on Life.

There is no denying that the breath and the mind are entirely linked. Therefore, we shouldn’t overstate the importance of breathing. The act of taking a breath is the act of living. It’s the one thing we couldn’t live without, but we seldom take the time to admire and appreciate it in all of its glory. So take a break from reading and take a deep inhale and exhale. Then, take a few more deep breaths and watch how a sense of calm washes over you. Be aware of your breathing is something I recommend to all of my patients. Become aware of how your thorax is expanding and shrinking. The breath has a magical quality. The state of our thoughts is a reflection in the form of our breath and vice versa. Therefore, we employ techniques like ujjayi breathing to regulate the mind by stabilizing the breath.

Ujjayi Pranayama (breath control method) is a delicate, whispering breath known as victorious breath or ocean breath. It’s like the sound of the air through the woods or waves on the coastline.

Examine the origins of Yoga’s pranayama, the physical and mental advantages of ujjayi breathing, and when and how to practice it.

A Glance At Ujjayi Breathing

Ujjayi is a Sanskrit word that combines the roots’ uj,’ which means great or high, and ‘jay,’ or ‘jii,’ which means to conquer. Thus, ujjayi is most commonly translated as “conqueror’s breath” or “victorious breath.”

Because of its peculiar sound, ujjayi is also known as ocean breath or Darth Vadar breath. The ujjayi diaphragmatic breath is distinguished by nostril inhaling. The duration of the exhaust equals the length of the inhale.

There is no breath retention between entire inhalations and full exhales. Instead, as the breath passes past the throat, a mild constriction of the glottis produces an audible ocean-like sound.

It might help if you imagine your ujjayi breath as rolling ocean waves. Long, fluid, and calm breathing is required. Your inhales are solid and whole. As the diaphragm falls, extend the belly out, fill the lungs, and blow the ribs wide.

Consider a gorgeous blue ocean wave that is growing and about to crest. Pay attention to the natural pause at the top of the inhalation and relish this little respite. Next, visualize an ocean wave rising and rolling over itself, collapsing into the vast sea and gently slipping back into where it originated when you begin to exhale, and the diaphragm starts to rise. Allow these breaths and visualizations to cycle until you can entirely focus on your ujjayi breath without using your imagination.

Roots Of Oceanic Breath

Pranayama is a word from Sanskrit that is made up of the root words “prana” (life energy) and “Ayama” (expansion). The root ‘Yama,’ which means constraint, is included in the second portion of the word.

As a result, pranayama can be translated as either growth of our life force or a breath constraint. Therefore, the fourth of the eight limbs of Yoga, pranayama, is an essential aspect of yogic practices.

The victorious practitioner of ujjayi pranayama is eventually victorious over life and death itself. When pranayama penetrates the heart, the yogi becomes almighty, according to the Hatha Yoga Pradipika of the 15th century.

Patanjali’s Views On Pranayama And Ujjayi Breath

Patanjali, also known as Gonardiya or Gonikaputra, was the author or co-author of two great Hindu classics: the first, Yoga-sutras, a classification system of Yogic thought assembled in four volumes with the titles “Psychic Power,” “Practice of Yoga,” “Samadhi” (state of profound contemplation of the Absolute), and “Kaivalya” (state of profound contemplation of the Absolute (separateness).

The Yoga Sutra of Patanjali explains how pranayama leads us to samadhi or complete absorption of the yogic practices. According to Yoga Sutra 2.49, the slowing of the breath occurs when we have established ourselves as secure and comfortable in our asana, or posture practice.

Pranayama, according to Patanjali, is the natural result of complete body harmony. As a result, some teachers believe that pranayama, particularly ujjayi, should not be taught. Instead, when the student is ready, this tiny breath will emerge organically. Teachers and researchers, on the other hand, disagree over Patanjalis intended meaning. Paying close attention to the breath, according to Yoga Sutra 2.5, causes a profound feeling that is felt both externally and inside.

This moment of calm, the stoppage of prana is described in Yoga Sutra 2.51-2.53 as the point when all of our mental illnesses are eliminated. The student’s breath persists, but they get wholly immersed in prana. As a result, the mind is prepared for intense focus.

How To Practice Ujjayi Breath

“Ujjayi Pranayama is a balancing and calming breath which increases oxygenation and builds internal body heat.” —Krishnamacharya

Remember to unwind before you begin. Don’t obsess over the procedure. Ujjayi breathing intends to help you lengthen and smooth out your breath. So think less and breathe more.

It’s best to begin in a relaxed seated position. Close your eyes lightly and sit tall.

Ujjayi breath is inhaled and exhaled through the nose with the lips closed — no air travels through the lips. It also helps to keep the body warm. The lips slowly close, and the focus is in your throat, even if the breath is traveling via your nostrils.

As though breathing in and out of a thin straw, you generate a tightness in your throat. Be aware of any stored tension in the teeth, jaw, throat, and neck while keeping a closed mouth position – let this go.

As you inhale and exhale, you can feel the wind tickle the back of your throat. This is linked to the timbre of the breath, which has been compared to the sound of waves, Darth Vader, and my partner dozing off.

The tone and the audibility are smooth and consistent, with continuous, unbroken cycles of inhales and exhales; often, there is no discernible variation in sound between the in and out breath cycles.

Take a deep inhale and imagine fogging up a mirror as you exhale to practice ujjayi breath. Making the sound “haaaah” slowly as you exhale can assist.

Slowly close your mouth while you are still making the “haaaa” sound. Then, continue to breathe in the same manner, with your lips sealed. The trick is to slightly tighten the back of the throat, making the airway smaller and causing the breath to drag up and down the windpipe. It takes some time to get used to it, so be patient with yourself.

Brief Version To Practice Ujjayi Breath For Beginners:

One hand should be on your lap/thigh, palm pointing up or down, and the other hand should be at the same level and in front of your mouth, palm towards you.
Exhale into your palm with your mouth wide open, as if you were heating a mirror/glass and feeling the hot breath on your hand. Keep your hand where it is on your next inhale and breathe in, generating the same sound.
If they can’t stretch the breath uniformly on both sides, shorten the more extended breath to match the shorter breath. At no point should you be out of breath or gasping for air. There is NO RETENTION; it’s like a never-ending sea of waves with no holding, wholly fluid and flawless. Optimistic.

SAMA VRITTI

Sama: same Vritti: whirlings, fluctuations, modifications.

The duration of the breath is the same as on the inhale as it is on the exhale, in addition to the steady tone of the breath. So you take a full in-breath and an out-breath in the same amount of time.

Using a clock is excellent practice; numerous excellent online/phone applications are helpful for that. Set your metronome to 75 beats per minute and inhale for four beats and exhale for four beats. It’s ideal to use an app that emphasizes/ punctuates the start of each new breath cycle.

The final touch is to breathe fully, profoundly, and thoroughly while maintaining an even tone and length of breath (air volume of breath).

Within each cycle, spend the full inhale filling up, and the entire exhale releasing breath. Again, it should be smooth and easy, and you should attempt not to let the breath run out.

When To Practice Ujjayi Breath

You can do Ujjayi breath whenever you want. You do not have to be on your yoga mat to participate. If you’re on your yoga mat, though, remember that your breath generates heat in your body. So it might not be the best choice when you are doing hot Yoga.

You might not want to add this aspect of heat to your body if you’re doing a Yin or Restorative yoga class. Instead, keep a gentle and smooth breath without making any noises.

There may also be times in your practice when adding heat is unsuitable (for example, some pregnant practitioners find Ujjayi breathing to be too hot to maintain for a complete practice) or when breathing via the nose is impossible (e.g., blocked sinuses).

Benefits Of Ujjayi Breath

Try to relax your thoughts and bring awareness to the current moment by managing your breath. Yoga practitioners believe that you can improve your physical, mental, emotional, and spiritual health by intentionally practicing breath control techniques.

Unlike other pranayamas, done when seated or lying down, you have to breathe in Ujjayi in every stance throughout the exercise. The Ujjayi breath’s consistency, tone, and depth help bring your mind, body, and spirit into the present. This unity gives your practice more depth and richness.

Integrating Ujjayi pranayama into your practice will enrich both your on- and off-the-mat experiences. The following are the advantages of Ujjayi:

Physical Health

The technique is said to generate internal heat, which aids in the release of tight parts of the body, reducing the risk of injury during stretching. At the same time, deep breathing expands the lungs more than usual, increasing circulation and releasing toxins from the interior organs.

Additionally, a 2010 study found that the immune system is strengthened, and sleep is improved. Furthermore, this form of breathing aids in the management of high blood pressure and thyroid issues, as well as the rejuvenation of the nervous system.

Both nostril breathing and ujjayi have significant benefits when done correctly. Both of these things stimulate the vagus nerve, which activates the parasympathetic nervous system. Our heart rate lowers and stabilizes when this system is triggered, our mood improves, and our immunological response becomes stronger.

According to a 2012 study from India, ujjayi breathing reduces sympathetic nervous system activity. It switches off our bodily response to stress by stimulating the vagus nerve.

Flow Of Energy

More prana, our vital life force, enters the mind-body system with the Ujjayi breath. It removes the sluggish energy from the channels (nadis) through which it passes, assisting the body in overcoming exhaustion, stress, and negativity. Additionally, this pranayama promotes the transfer of energy from the root energy center to the crown.

For De-stressing

The slow, concentrated, rhythmic character of the Ujjayi breath shows to help soothe the nervous system almost immediately when you’re feeling irritated, anxious, or worried. This breathing technique also regulates the cardiorespiratory system, according to studies. Stress, anger, and frustration can be relieved by restoring equilibrium to these two systems. It also helps to relax the mind and body. Check out this study for more data and how ujjayi breathing has helped people who are constantly agitated.

Focus

The steady tone, and depth of the Ujjayi breath have a meditative character that helps us integrate our mind, body, and spirit with the present moment, making us more self-aware.

When this happens, mental focus and attention improve, Yoga poses flow more easily, stability improves, and we can hold postures for more extended periods. Sustaining the Ujjayi breath during your yoga practice, whether it’s Hatha Yoga, vinyasa yoga, or another discipline, allows you to stay centered, grounded, and integrated while keeping your thoughts at a distance.

Helpful with Depression

As per Central Michigan University, Ujjayi breathing is a technique for calming your mind by focusing on your breath. This aids in the suppression of thoughts that could otherwise detract from your meditative state.

Another study published in 2017 found a substantial reduction in depressive symptoms in patients with depression who were using or not taking antidepressant medication.

Stress-relieving Treatment For Cancer Patients

Cancer and its treatment cause a slew of debilitating symptoms that are frequently unabated by conventional therapies. Pranayama, a set of yogic breathing methods, has been shown to reduce cancer-related symptoms and enhance life quality.

Seven scientists did a pilot study to determine the feasibility of pranayama and investigate its impact on cancer-related symptoms and quality of life. Four breathing methods were taught in weekly workshops and performed at home as part of the pranayama intervention. During two cycles of chemotherapy, the treatment group practiced pranayama.

Meditation And Relaxation

The Ujjayi breath promotes body and mind relaxation. Vibrations in the larynx cause the constriction of the throat, which stimulates sensory neurons that signal the vagus nerve to calm the mind and body. This movement also applies light pressure on the carotid sinuses in the neck, resulting in a decrease in tension.

Ujjayi is powerful pranayama with numerous advantages. The slow, steady breath pattern also helps you let go during restorative postures and encourages sense withdrawal, easing you into a meditative state. Start using Ujjayi breath in your asana practice to feel its strength.

Effects Of Ujjayi Breath On Mind

Slow and steady nostril breathing may provide cardiovascular benefits in a 2013 study on the effects of ujjayi breathing.

It can improve the sensitivity of the cardiac-vagal baroreflex (The baroreflex, which controls heart rate, contractility, and peripheral vascular resistance, is the quickest mechanism for regulating acute blood pressure changes)
It might lower blood pressure and enhances oxygen saturation
It could decrease anxiety in yogis who are new to the practice.

However, when these new yogis tried ujjayi breathing, the favorable effects faded. For novices, ujjayi breath requires a lot of effort, which causes tension. Only use Ujjayi breath if and when it feels more soothing than slow nostril breathing without throat tightness.

Caution While Practicing Ujjayi Breathing

Avoid tightening your throat when practicing Ujjayi Pranayama. If you have a pulmonary condition such as asthma or emphysema, do not do any breathing exercise for the very first time without the supervision of a skilled and good teacher.

If you feel faint or dizzy, stop doing the activity. Always stay within your capabilities and restrictions. Before doing Yoga, see your doctor if you have any medical problems.

When Should You Use Ujjayi Breathing?

In the west, ujjayi breathing has become famous as the preferred pranayama, particularly in the Ashtanga, Jivamukti, and Vinyasa lineages. Most instructors begin by asking you to perform ujjayi pranayama, which is as familiar as saying namaste at the end of a lesson.

Some teachers recommend perfecting ujjayi in a seated posture before applying it to asana practice. In contrast, others say that ujjayi should not be done during Asanas because it will emerge naturally when asana is no longer required. Just listen to your teacher and your body.

Conclusion

Your breath may be a wonderful person if you pay attention to it, guiding you in a variety of ways. The ancient yogis knew that the breath and the mind are inextricably linked. Ujjayi not only shines a light on your unconscious behaviour, but it also quickly creates a new practice, one that may calm, lull, and entice your body and mind into a state of enhanced and increasing calm.

Pranayama can help the mind and body in various ways and on a variety of levels, including physical, mental, emotional, and spiritual. Keep in mind to take it slowly.

As you improve your breath control, build on your previous experience. You will begin to release your mind as you relax and breathe intentionally but naturally. Hopefully, this is clear, and you will include this pranayama into your practice. Consult an experienced yoga instructor near you to learn more about Ujjayi breathing and apply it to your yoga practice.

Sumeet and Dr. Rai

In Yogic Knowledge

Yoga for Stress, It Is Time To Relax! Lets Have A Look At The Studies And Psychology.

27/06/2021 No Comments

Modern lifestyles have been so much fun with fast cultures and quick results. We live more actively on online platforms and feel lonely when alone. We stress out on every small thing, unlike the older generations who could fix things with a cool head. Stress and physical health concerns have been a part of our lives, and they aren’t sugar and spice. Yoga has been an answer for more than centuries for physical flexibility, emotional well-being, and stress-related issues in India. Around 90 percent of doctor visits could be linked to stress-related problems, according to this article. Therefore it is time to find out whether Yoga for stress helps, keep reading.

Interestingly, a small percentage of doctors also recommend Yoga as a practice that could help bring positive lifestyle changes. Let us explore how and why Yoga can be helpful when dealing with stress. If you are interested in having the opinion of a clinical psychologist, keep reading.

Stress and its Symptoms

Most of us usually prefer not to disclose or even agree that we are feeling stressed. Stress is a silent killer, and it works in ways hard to understand. Though the level of stress might vary from mild to chronic, no one is an exception to it, right from kids to older folks. Psychological stress is a significant factor in depression and neurological issues, e.g., nerve disorders. It is quite difficult to list down the symptoms of stress as they vary from person to person. The kind of stress a kid experiences while performing on a stage is much different from the stress one undergoes after a traumatic life incident or after losing a loved one.

Some common physical, emotional, and behavioral symptoms are listed below.

Physical Symptoms

Clenching your fists or jaws
Tightness in the shoulders
Difficulty to sleep
Tiredness or exhaustion
Frequent digestive problems
Trouble having sex
Body aches or cramping
Feeling a racing heart
Weight management issues

Emotional Symptoms

Feeling lonely and sad
Easily irritated
Irritation towards almost everything
Panic attacks
Feeling drained
Lack of focus or difficulty to concentrate

Behavioral Symptoms

When in chronic stress, we tend to overdo our natural or routine activities. Binge eating, excessive smoking or drinking, addiction to drugs, an obsession with sexual activities, compulsive shopping, etc., are a few behavioral symptoms in individuals with substantial stress impacts. Keeping an eye on these patterns is necessary as they could be the behavioral symptoms commonly ignored or go unnoticed.

Yoga to Rescue

We can simply define stress as physical and mental reactions to the situations we undergo. We cannot avoid a physiological event but can manage it to reduce the consequences and troubles it brings along. A normal physiological reaction could turn into a stressful event, commonly referred to as the fight-or-flight response, when Cortisol (the stress hormone) levels fluctuate. Chronic stress leads to accelerated biological aging, oxidative stress (plays a role in the aging process and occurs naturally in the body), and chronic low-grade inflammation. Oxidative stress creates an imbalance between the antioxidants and free radicals (oxygen-containing molecules that could easily react with other molecules and create a large chain of chemical reactions) in your body, resulting in DNA damage. “Oxidative Medicine and Cellular Longevity” published a study on individuals who have practiced 90 minutes of Yoga for 12 weeks (5 days a week) as a combination of asanas, Pranayama, and meditation and have displayed slower cellular aging, lower levels of inflammation, and reduced effects of depression and stress on the body.

Yoga is a centuries-old, ancient art of developing yourself. It is different from other forms of exercise because it involves ethical behavior towards yourself and others. Yoga trains the nervous system to cope with stress while bringing in a balance at the physical and emotional levels. Yoga teachers and practitioners can cope better with stress and are happy and more content than most. When it comes to managing stress, most of the Yoga styles are beneficial. Still, I would personally recommend going for Hatha Yoga or Restorative Yin Yoga.
The asanas add a pinch of meditation and practice Pranayama (breathing in rhythmic patterns) for greater well-being. In Yogic and Ayurvedic approaches, both the mind and the body are very much connected. The body chemistry varies according to your moods. Likewise, your life quality depends on the thoughts you carry, experience, or hold.

Benefits of Yoga

Yoga can help you reduce the Cortisol levels in your body, which indirectly helps you manage and reduce your stress.
Bringing in a balance in your body and mind through Postures (better known as asanas), Systematic breathing (Pranayama), and meditation might help you fight against sleep disorders.
Studies have shown that Yoga could be supportive in decreasing your stress as well as anxiety.
Yoga activates the parasympathetic nervous system (counter stress response) in the spine and can result in you having a healthier back and puts your aches and pains in control. Did you know that around 16 million Americans experience chronic back pain, resulting in day-to-day restrictions, really stressful.
This article shows that Yoga increases self-compassion and positivity.
Yoga might be used as a complementary therapy if you are trying to quit smoking. A study on 55 women undergoing 8-week group-based cognitive behavioral therapy for smoking cessation was also put through a twice-a-week Vinyasa Yoga and found positive results.
It increases body flexibility and lowers the heart rate.
Yoga is beneficial for respiratory functions and helps you to keep problems like Asthma in check.

Setbacks of Yoga

Yoga needs to be practiced consistently to achieve the desired results. It could be challenging to learn Yoga from books as you might be holding the postures incorrectly, and it is essential to learn from a teacher, which could be pricey. Learning the Poses from Video tutorials online is comparatively better. Still, I would recommend using these online tutorials for a revision than learning them as a beginner.

Simple Yoga Asanas for Stress

Suppose you are someone with uncontrolled blood pressure, severe osteoporosis, risk of clots, pregnancy, etc. In that case, you might have to refrain from holding specific postures. This list of some simple and basic asanas that help you manage stress is listed here in this section. Still, we strongly recommend you consult your doctor about your state of health before experimenting with new forms of exercise.

Sukhasana or Easy Pose – A pose where you sit cross-legged with your back straight helps you improve your body posture and relax the mind.

Marjaryasana or Cat Pose – Kneel on your fours and place your hands and knees under your shoulders and hips, respectively. Arch your back up, let the head fall between your shoulders, and hold. Try to touch the upper chest with your chin, but do not force it if you are a beginner. This stretch helps you to strengthen your back and release the tension in your upper back and neck.

Bitilasana or Cow Pose – Kneel on your fours and place your hands and knees under your shoulders and hips. Roll your tummy down, trying to create a dip in the back, and lookup. This stretch helps to create an emotional balance, strengthens the spine, and reduces stress.

Balasana or Child’s Pose – Kneel and sit on your heels. Bend forward to touch the ground with your forehead and rest the chest on the thighs. It is a counter asana and helps stretch the spine, thighs, hips, and ankles. It relaxes the brain and relieves stress and fatigue.

Bhujangasana or Cobra Pose – Lie down on your belly and bend back to create a stretch in your spine. This asana helps tone your spinal nerves and improves kidney and liver functions.

Uttanasana or Standing Forward Bend – The standing forward bend pose to reach the ground has many variations to it. As a beginner, you can simply try to bend your back without bending your knees and try to reach the ground. It helps relieve stress in the spine, neck, and back and reduces anxiety, depression, and fatigue. It activates abdominal muscles and helps feel the stretch throughout the body.

Tadasana or Mountain Pose – It is the basic standing asana. You start with your feet together and slowly lift the thighs, waist, and crown with an elongated spine. It helps improve posture and gain a better balance.

Shavasana or Corpse Pose – Lay flat on your back, with palms facing upwards, and close your eyes to consciously thank all your body parts. Try to release the tension by focusing on every part of your body and make it a point to practice the Corpse pose after every Yoga session or before sleeping. It is incredibly relaxing. Do check out the wonders of Corpse Pose in detail?

In addition to these Yoga asanas, try incorporating systematic breathing techniques like Pranayama and meditation as a daily routine to help soothe your mind and body. Remember that Yoga can be used as an exercise to reduce stress in the long run but is not a treatment. Always talk to your doctor or a psychologist for help.

Sri Lakshmi and Dr. Rai

In Yogic Knowledge

Yoga for Anxiety – Yoga Poses, Studies and Pranayama – Written By A Therapist

27/06/2021 No Comments

I had panic attacks and surprisingly didn’t even realize it was due to anxiety. Even as psychologists, we are not immune to it. They were occasional and not consistent, but the fight or flight response prevented me from thinking clearly, and the deep feelings were panicky. Rationalizing my way out of anxiety might not be of real help. Yoga for anxiety is what you need to explore if you are sailing in the same boat. A study conducted on women shows that Yoga could be used as a complementary treatment method in reducing and managing stress, anxiety, and depression. Read through the sections below to understand how Yoga and Meditation practices might help your body and mind.

Anxiety, Stress, Or Depression?

Let us first try to understand these commonly used terms – Anxiety, Stress, and Depression, before we jump in to understand how Yoga helps. I feel these terms are commonly used interchangeably as all three are similar in nature. But mind you, they are all different, and we might be looking at the wrong answers if we are unable to define where we are standing correctly.

Stress, in simple terms, is a physiological response to a situation. Stress is not all bad. A healthy amount of fear is always necessary for growth. The real trouble arises when you experience stress more consistently or for longer durations that might impact your mental health or your productivity in a day. To understand more about stress and how Yoga could help, read our article on Yoga for Stress.

Anxiety is a state that you experience as a response when you feel more stressed. In simpler terms, anxiety is the next level to stress. Anxiety creates a sense of fear and worry due to a stressful event. It tends to keep recurring in situations even when the stressor is absent. Even the thought of such stressful events could sometimes push you to panic attacks.

Depression, on the other hand, is like an anxiety disorder sharing similar symptoms but is mainly associated with low mood, a lost feeling, or feeling inactive and lonely. Just like stress and anxiety, depression also interferes with your daily activities and functioning of life.

Do You Have Anxiety?

At a personal level, you can check for some common symptoms as listed here to identify if you are experiencing anxiety. But we would always recommend you consult your psychologist for a final word.

Excessive Worry
Feeling panicky, tense, or uneasy
Restlessness
Lack of concentration
Insomnia
Palpitations (the feeling of a racing heart)
Excessive sweating
Obsessive or uncontrolled thoughts

Suppose you are experiencing all or any of these symptoms persistently. In that case, you could be experiencing an anxiety disorder which could even push you to depression. So, act now and talk to a therapist!

Yoga To Help!

Yoga is a rare combination of body postures, Pranayama (special breathing techniques), meditation, and the centuries-old and wise yogic lifestyle. It helped not only me but also the founder of this page. It gave me some control over how much mental suffering I must endure, although it took me a while to reach this level, and I had to work myself up to it.

A 2017 research shows that even a single Hatha Yoga session could help you reduce the level of stress from an acute psychological stressor (a math task, trouble with your partner, increased demands, and so on) and slightly improve the level of self-confidence. Though more scientific studies are necessary, Hatha Yoga has shown promising results for those suffering from anxiety.

We have listed a couple of Yoga poses that you could try and practice to manage stress and anxiety in the long run. You might find some of these poses to be difficult, but make sure you keep trying patiently and stay focused on your breath throughout. Remember that learning to cope with stressful and challenging asanas will make you stronger and help you endure stress in the real world.

Dhanurasana or Bow Pose – This is a back-bending pose that helps strengthen the spine and stretches the abdomen, thighs, ankles, thorax, and other muscles in the front of the body. It helps in improving the posture and stimulates the abdomen and neck. Do not push yourself too much on this pose if you have chronic back pain or any past back-related surgeries. Lie down on your belly and place your hands alongside your torso. Fold your knees towards your back and hold your ankles with your hands and try to find a balance. Lift your chest and hold your face straight, looking forward. Hold the curved position and focus on your breath. Exhale, release your ankles, and relax.

Matsyasana or Fish Pose – A reclining back-bending pose that strengthens the upper back muscles and the back of the neck. Lie on your Matsyasana or Fish Pose: A reclining back-bending pose that strengthens the upper back muscles and the back of the neck. Lie on your back on the Yoga mat. Bend your knees with your feet firmly on the ground. Place your palms below your buttocks, facing downwards, and position your elbow and arms close to your torso. Lift your chest and arch your upper back. Try not to stress your head and avoid crunching your neck. You can either keep your knees bent or stretch out your legs straight and hold. Exhale and relax from the pose back on the Yoga mat. Bend your knees with your feet firmly on the ground. Place your palms below your buttocks, facing downwards, and position your elbow and arms close to your torso. Lift your chest and arch your upper back. Try not to stress your head and avoid crunching your neck. You can either keep your knees bent or stretch out your legs straight and hold. Exhale and relax from the pose.

Sethubandhasana or Bridge Pose – It is a basic back bending exercise, which helps in stretching the thighs, chest, neck, spine, and hips. It soothes the brain and improves the functioning of the central nervous system. Lie in the supine position on the Yoga mat. Bend your knees and place your feet firmly on the ground at hip-width apart and close to your buttocks. Place your arms alongside your torso and parallel to the body. Inhale and slightly raise your torso and push your pelvis and lower back upward. Hold the pose and release to relax.

Paschimottanasana or Two-Legged Forward Bend – This seated forward bending pose stretches your spine, hamstrings, shoulder, and vertebral column. It calms the brain and soothes headaches. It improves digestion and helps in lowering stress and depression. Sit straight with your legs stretched in line with your hip. Extend your arms straight above your head and inhale. Bend forward and exhale, trying to reach your feet. Focus on your breathing and the length of your spine. It is vital to hold this pose and not to bounce back immediately.

Hastapadasana or Standing Forward Bend – This pose is also called the hand-to-foot pose. It helps in reducing belly fat, strengthens and stretches the spine, and improves digestion. Stand straight with arms alongside your body. Inhale and extend your arms up in the air. Exhale and bend forward to reach your feet. Try not to bend your knees while reaching your feet. Stretch your spine and place your palms on your feet or below the feet (if you are comfortable). Release the pose by inhaling while returning to the standing pose.

Vrikshasana or Tree Pose – This pose primarily focuses on balance and improves your neuromuscular coordination. It helps strengthen your legs and improves alertness, concentration, and endurance. Stand straight with equal balance on both your feet. Slowly shift your weight to your right foot and lift your left foot off the ground. Bend your left knee and try to position your left foot on the inner side of your right thigh. Stay focused and retain your balance. Stretch your arms up above your head and try to join them for the perfect posture.

Trikonasana or Triangle Pose – This standing pose helps in stretching and strengthening your thighs, ankles, hips, spine and helps relieve stress. It also stimulates abdominal organs. Stand straight and place your feet shoulder width apart. Stretch your arms horizontally side-ways. Slide your right arm on your right leg to reach the right ankle. The left hand will be in a straight line pointing to the ceiling above and opening the chest. Tilt your head to see the left-hand fingertips and hold for a minimum of 5 seconds. Alternate the sides.

Remember to finish your Yoga practice with Yoga Nidra, as it is believed to flush out toxins from your body resulting in lower stress levels. A Washington Post article on a returned soldier with PTSD (Post Traumatic Stress Disorder) showed that Yoga Nidra helped him relax and cope. He attended a specialized care program in which 120 other service members participated, of which 90% had PTSD. After adding Yoga Nidra to the program, the results were positive. However, more scientific research is yet to be done on it.

Breathe Consciously – Pranayama

Best results are often achieved through consistency and dedication. If not daily, try practicing Pranayama at least as frequently as possible. Some of the most influential and popular breathing techniques are discussed in this section.

Kapal Bhati Pranayama or Skull Shining Breathing: This breathing technique increases the metabolic rate and helps reduce weight. It stimulates the internal organs, thereby assisting in digestion and blood circulation. Sit in a comfortable posture and relax. Close your eyes and inhale deeply using both your nostrils. Exhale in parts by expelling the air with forceful contractions of abdominal muscles. Repeat the process for a minute or more.
Bhramari Prayanama or Bee Breath: This breathing technique helps lower your blood pressure and aids in releasing cerebral tension. It promotes sound sleep patterns and relieves stress. Sit in a relaxed cross-legged position and close your eyes. Place your palms on your lap and inhale through both your nostrils. Make a buzzing bee sound while exhaling and try to retain the exhale for long.
Bhastrika Pranayama or Breath of Fire: This breathing technique oxygenates the blood and energizes the entire mind and body. It calms the mind and increases the vitality of the organs. Sit in a cross-legged position and fold your arms to your shoulders and make fists. Inhale and stretch your hands straight up and open your fists. Exert a slight pressure while exhaling and bring back your arms to shoulders and close your fists. Repeat cycles and relax to normal breathing.
Nadi Shodhan Pranayama or Alternate Nostril Breathing: A simple yet channelized breathing technique helps you stay more focused and pumps more oxygen to the brain. You can sit comfortably, either in a chair or cross-legged on a Yoga mat. Take a few normal initial breaths to settle in. Now inhale through your left nostril by closing your right nostril with your right thumb. While opening your right nostril, close your left nostril with your right-hand ring finger and exhale through your right nostril. Repeat the cycles with alternate nostrils.

In addition to Yoga Postures and Pranayama, try meditating for a minimum of 15 minutes every day. It will help you break your thought patterns and place you in a better position to make wiser decisions in life. Eat more fruits and vegetables and try to reduce meat consumption. You are what you eat, and if you are eating only dead animals, you might start to feel like one. Eating meat is fine, but we recommend you stop it, especially when you are going through depression or anxiety. Stay positive and believe that everything will fall in the right place. You have already been through so much; we are sure that you will be able to handle your current situation. If you are suffering from anxiety, remember times when you haven’t. Anxiety has come into your life, so it can go away also. Keep practicing!

Don’t try to treat your anxiety through Yoga. Find a suitable therapist and practice Yoga along.

SriLakshmi and Dr. Rai

In Yoga Postures

Cobra Pose or Bhujangasana – The Complete Guide You Will Love

14/06/2021 No Comments

Be careful when you perform the Bhujangasana, better known as the cobra pose. You might notice your body becoming serpent-like, suddenly your hair will turn into multiple snakes, and your gaze will turn everyone into stone… Okay, let’s stop being overdramatic. Of course, performing the cobra pose won’t turn you into Medusa! Although Yoga might be older than the story of Medusa or Greek Mythology in general.

Bhujangasana Or Cobra Pose – Origin And Significance

Bhujangasana is the Sanskrit term for asana Yoga, alternatively known as cobra pose. Bhujangasana is a highly regarded Yoga cobra position, first outlined in the Gheranda Samhita (better known as Gherandas collection and one of the ancient texts of Hatha yoga cobra pose), one of the three classical Hatha Yoga scriptures of the 17th century. Chapter 2 of this manuscript identifies thirty-two asanas for strengthening the body, out of which the cobra pose is the penultimate pose.

Reflective of its name, traditional scriptures say that Bhujangasana or cobra pose boosts body heat. When the body’s heat is freed to rise through the repeated practice of meditation and Yoga, it creates a sense of liberation. Its significance is also seen in the illustrations of the Buddha with a cobra placed above his head, marking his enlightened state.

Cobra Pose – Scientific Significance

Yoga masters or teachers recommend the mastery of one asana, i.e., the cobra pose. Performing Pranayama (a powerful yogic breathing technique) precisely and in a peaceful and quiet environment, the muscles and joints relax. The soothing impulses return to the brain and unwind.

Other benefits include mental wellbeing, better health, and fearlessness of mind. Bhujangasana aims to reinforce the spine and stretches everything between the navel and the chin. Even a little time spent in Bhujangasana counts for a lot to reduce stress and anxiety in particular.

The cobra pose expands the shoulders and the neck, stretches the muscle fibers in the shoulders and chest, and strengthens the arms. It can be considerably effective at relieving distress in the back, neck, and abdominal muscles.

One of the significant advantages of Bhujangasana is that it greatly improves blood circulation. Yoga Cobra pose is perceived to be one of the best asanas to have a flat stomach.

Which Muscles Benefit From The Cobra Pose

Trapezius: The Trapezius muscle extends from the back of the head down to the shoulder blade.Trapezius is partly responsible for the movement of the head and the neck.
Hamstring: The three long muscles that run along the back of the thigh are the hamstring muscles. They stretch the hip, bend the knee, and rotate the lower leg. In the cobra pose, the hamstrings in the hip extension of the pose are the focal point.
Erector Spinae: It is a collection of muscles and tendons in the back that regulate the extension and rotation of the spine. Because they are responsible for straightening the spine, the resilience of the erector spinae muscles is closely linked to the yoga cobra pose.
Abdominal muscles- Rectus abdominis: The abdominals are found in the lower abdomen between the ribs and the pelvis. They govern the pelvis tilting and the lower spine curve. Engaging the transversus abdominis muscle (one of the muscles in the belly) during the cobra pose stabilizes the spine.

Benefits Of Bhujangasana Or Cobra Pose

It is one of the uncommon exercises that benefit the whole body from the toes to the head and improves physical and mental health. The most appreciative point is that it does not necessitate any specific types of tools to be conducted and can be accomplished in-home within a minute. Given below are some benefits of incorporating the yoga cobra stretch in your daily fitness routine:

Works On And Strengthens Your Spine:

As the yoga Cobra position is useful in helping your back with a good lengthening, it is very beneficial in strengthening your spine. It is designed to stretch the lower and upper areas of your back. But if you have chronic back pain, consulting a doctor is recommended to make sure you do not have any potential side effects.

A research paper was published on the influence of postures, especially Cobra Pose, and its effects on a hormonal level. It was only done on seven men and one woman in the age between 22-50 years. The results showed an increase in testosterone and a decrease in cortisol. Therefore it might help in anxiety.

Might Improve Circulation Of Oxygenated Blood:

Good circulation of blood is the key to staying productive and invigorated. One of the major advantages of Bhujangasana is that it significantly improves blood circulation. Once you’ve got your blood flowing, your cells will have enough nutrients and oxygen. Improved circulation of blood will also help restore hormonal balance.

May relieve Shooting Pains Caused By Sciatica (Back pain caused by having issues with a nerve in the lower back) :

The deformation of the sciatic nerve causes pain in the legs or is generally recognized as tight soft muscles. The only solution to this problem is expanding flexibility and lengthening the spinal cord to alleviate the pressure off the soft tissues. Yoga cobra stretch is the most helpful for healing this pain and plays a vital role in gentle spinal straining. For those who are enduring this problem, cobra stretch is the perfect cure for it. However, for Yogis, which had or have a Spinal Canal Stenosis (Congestion of spinal canal), which is the cause of this sciatic pain, we recommend to speak with their doctor or physiotherapist before doing this pose. Extension in Spinal Canal can worsen the pain!

Could Be Supportive If You Are Suffering Under Dysmenorrhea Better Known As Painful Menstrual Cramps:

As a woman, I don’t have to tell you when your monthlies arrive. Meanwhile, you are lying in your bed with a hot-water bottle, trying to ease your pain and showing your nails and fangs to the world. In this study, conducted on 92 female students (18-22 years), it has been highlighted that performing the cobra pose, along with cat and fish poses, reduced the pain and span of primary dysmenorrhea. So it might help you if you perform the Asanas regularly.

It Might Be Helpful In Losing Belly Fat:

It is well-known that the yoga pose helps to burn belly fat. Retaining the pose for a prolonged time provides the entire abdominal region with appropriate stretching. The metabolic processes in the body are also regulated, and it helps to resolve weight and obesity issues. Not only does it solve weight problems, but it is also helpful for a flat stomach.

Maybe Good For Therapeutic Neck And Back Pain:

One often feels pain or discomfort in their neck and shoulder regions after a difficult, hectic day. If you want to relieve the strain from the neck and the back region and put some pressure off, exercise the cobra stretch. With this, we can find the solution to Yoga cobra pose back pain queries that people search over the internet. The cobra stretch is the most appropriate option for you to loosen all your muscles, mainly the back ones.

Might Work On The Digestive System:

Regular cobra workout practice promotes gastric juice efflux, which acts on challenges such as indigestion, constipation, etc. The yoga asana also provides the gastrointestinal tract a soothing massage by flexing the frontal plane, promoting the ideal working of abdominal organs.

Can Be Helpful For Asthmatic Patients (Under Strict Supervision):

Yoga cobra pose ensures an optimal expansion of the chest and lungs. It mainly helps in expanding the inner region of the lungs. That it might be helpful for Asthma is also listed in this research paper. Lung expansion prevents asthmatic incidents and other problems with breathing.

Could Tone Your Upper And Lower Body:

In cobra stretch, as you contour your back, the spine receives a decent stretch, helping to strengthen the spinal column. Also, it strengthens and tones the biceps, triceps, chest, shoulders, deltoid muscles and firms and tones the buttocks, leading to a great, healthy physical structure.

When To Perform This Asana?

Bhujangasana requires you to sleep on your stomach to perform this pose. It also necessitates a body to do a lot of contorting and bending. Therefore, make sure that you conduct a cobra pose on an empty stomach. Practicing Yoga on an empty stomach is the best way to get the most from a yoga practice. This includes eating the last big meal 4 hours before, with the option of a quick snack up to 1 hour before. A quick snack counts as something light, like a salad or fruit.

Doing yoga positions removes energy from digestion since that energy is now consumed by bending and twisting and constant inhalation and exhalation. It means that your body doesn’t process vitamins and minerals fully, and food might get stuck instead of moving along. It could leave you painfully bloated or gaseous.

Early morning is the best recommended time to perform this asana since your body is rejuvenated, and most benefits can be squeezed out of this asana. Choose a calm and peaceful environment, where early morning sunlight and air can penetrate, preferably on a terrace or in a backyard.

10 to 15 minutes and 5 to 6 repetitions of the asana are enough, do not overexert any muscle that may cause you irritation later.

When To Avoid Performing Cobra Pose?

There are various situations when one should avoid performing a cobra pose or perform it under expert guidance. Such situations are elaborated on below.

Individuals suffering from severe back problems related to the spinal column must be discouraged to practice the yoga pose.
Should your neck problems be related to spondylitis (Inflammatory arthritis affecting the spine and large joints) should avoid this yoga pose as well.
Pregnant women should not practice this yoga position as a great deal of pressure is noticed in the lower abdomen. It can also lead to injuries if the stance of the arms is not accurate in this posture.
Avoid exercising Bhujangasana Yoga if you have broken ribs or wrists or have recently undergone abdominal surgery, such as a hernia.
Also, discourage doing Bhujangasana if you are suffering from Carpal Tunnel Syndrome. Carpal tunnel syndrome causes intense pain, tingling, and loss of feeling in your hand due to median nerve stress in your wrist.
Patients with severe Asthma might also avoid these postures and work on breathing exercises through Pranayama before actually trying the cobra pose.

How To Initiate Cobra Pose?

Start with Sukshma Vyayam (a small warm-up before Yoga) or slight exercises to initiate your practice. These include a delicate rotation of the neck, arms, wrists, hips, and ankles to warm up the joints steadily.

Before starting with any Yoga asana, which involves muscles, warm up your muscles, i.e., take a walk, some light standing exercises that mobilize your muscles. Do not tire your muscles and joints.

This will prepare your body for a workout and keep you safe from injuries associated with exercise. Make sure your body is adequately warmed up before you try any back-bending stances.

Steps Involving Cobra Pose

Lie Face Down Flat On Your Belly On The Mat

Your legs ought to be flat on the ground, and your hands must be flat on either side of you. Extend your back legs, the tops of your feet on the ground. Stretch your hands under your shoulders on the mat. Hug your elbows into your body.

TIP: If you have a trivial backache due to stiffness of muscle and not any other reason, make a gap of 1-2 feet between the legs. Also, in this pose, your toes must never be tucked underneath you.

Press Onto The Floor With Both Hands

You need your palms to be marginally lower than your shoulder, so your fingertips are nearly just below the muscles of your shoulder. Spread your fingers and uniformly push your palms into the floor. At this level, you will be only a few inches off the floor, with your spine mostly still straight.

TIP: Relax, close your eyes, and steadily but deeply, inhale and exhale once. Envision the stability of the top of your pelvis, thighs, and feet. Imagine that portion is now rooted to the ground.

Start Pulling Your Shoulders Back

On an inhalation, start straightening your arms to hoist your chest off the floor, only heading to a height at which you can stay connected to your legs through your pubis. Your arms must be stood up straight, and this should not feel uncomfortable. Stretch and broaden your stretch to establish an elegant arc in your back.

TIP: Instead of trying to exert yourself to gain altitude and risk overtaking the spine, use the length in your legs and back. Let your buttocks be semi-relaxed.

Maintain The Asana Or Position For 15 To 20 Seconds

Before discharging gently to the floor or stretching back further for another round, attempt to keep the cobra pose for five full breaths, release the pose instantly if you begin to feel discomfort or tightness in your back.

Keep your neck completely balanced. Don’t pump it up. Your gaze is supposed to stay on the ceiling, i.e., upwards. Gradually come to the initial position with a deep exhalation following the same steps backward.
If you practice regularly, try to stretch your arms fully so they become straight.

If you practice regularly, try to stretch your arms fully, so they become straight.

TIP: Ensure your elbows proceed to hug your sides. Never let them tail out on either corner. You can use variations and adjustments to make this pose more effective for you, whether you’re a newbie or an advanced practitioner.

If You Are A Newbie To Cobra Pose

If you are very unbending, we suggest that you practice this asana with the help of a prop instead of doing this position on the ground. Brace a sturdy folding chair against a wall, place your hands on the front edge of the seat, the balls of your legs on the floor, and then try this pose.

If Cobra Stretch Poses Challenge For You

A delicate variation that involves only the back muscles is the Yoga baby cobra pose. Elevate the palms off the mat so they’re less than an inch (2.5 cm) above it.

Using just the back, lift the shoulders and chest and interact with your thighs and abdomen to avoid tightness for a mini backbend.

To reduce pressure in the lower back, spread the feet farther apart. If staring up triggers strain in your neck or spine, retain your gaze ahead.

If You Want To Try More Advanced Pose And Test Your Limits

To confront your balance while you’re in the cobra pose, bend your right knee and snatch your right-hand ankle for half a frog pose. Hold on for five breaths, relax, and repeat the process. Grab your ankle with your flip side for an even greater challenge.

Only advance to a deeper backbend if the cobra pose is easy for you and you’re looking for something a little more challenging.

Precautions To Be Taken While Performing The Cobra Pose

Stretch Is Not About How High You Can Bend

The cobra pose is not about how high you can lift but rather about your spinal extension. To produce a stunning, even arc, peel yourself off the ground one vertebra at a time.

There might be a case where a yoga cobra pose hurts the lower back if you’ve come up very high. In such cases, you should lower a few inches (or cm) to avoid grinding your lower back as it can cause shooting back pain if your arc is converting into more of an L-shape.

Properly Position The Hands To Avoid Pulling Major Muscles

Before you raise your head and chest from the mat, make sure your hands are properly positioned. Your hands are supposed to be next to your chest and under your shoulders.

Clenching The Buttocks

There is a compulsion to squeeze the buttocks in Bhujangasana, as the backbend does not happen easily to the body. Save your energy and relax your glutes.

Not Using Hips To Lift The Ground

Cobra pose uses the glutes to hold the lift rather than the arms and legs. While maintaining your hips on the floor, use your back muscles instead of brute arm strength to lift your upper body.
Stop right before your hips get off the floor, do not exert the arc beyond your capacity.

Conclusion

Try to alter your point of view when practicing the cobra pose. Feel the air filling your chest as you rise against the force of gravity. In a quest to reach ease amid endeavor, reduce anxiety in your arms. You will find the power to hold the cobra pose with a simple, slow breath only via surrender. Let this process help you to remove anxiety. It is recommended that you inculcate the cobra pose as well as many other more daunting poses in your practice.

Sri Lakshmi and Dr. Mishra

In Yoga Postures

The Ultimate Guide to Downward Facing Dog

13/06/2021 No Comments

It’s time to get out your yoga mat and uncover the unique combination of physical and mental activities that have enthralled yoga practitioners all over the world for thousands of years. Yoga’s elegance is that you don’t have to be a yogi or yogini to experience its positivity. Yoga can calm the mind and strengthen the body, whether young or old, chubby or fit. Don’t be put off by yoga terminology, pricey yoga studios, or challenging poses. One such pose you can try is Downward Facing Dog. Everyone can benefit from this pose. You’ve already heard that Downward Facing Dog is beneficial to your fitness. Perhaps you’ve even tried it and found that it helps you feel better. Trying this pose has many mental and physical health benefits. Some benefits, such as increased versatility, are immediately noticeable.

Downward-Facing Dog Pose, also known as Adho Mukha Svanasana in Sanskrit, is a famous yoga pose that strengthens the core and improves circulation. This energizing pose provides a delicious, full-body massage.

Downward Facing Dog is a full-body stretch that opens up the backline and is relaxing and energizing. Adho Mukha Svanasana resembles how a dog appears when it bends over.

As a beginner, you can focus on learning Downward Facing Dog Pose. A Downward Dog a day, they claim, keeps the doctor away. This asana has a plethora of incredible benefits that make it imperative that you perform it daily. The best part is that even a complete novice can master this asana with ease.

Steps To Do Downward Facing Dog

This pose can be done anywhere a yoga mat can be laid out. Downward Facing Dog, when done correctly, will provide a delicious stretch to your entire body. This yoga pose reinforces your arms and legs while also assisting you in bringing energy to your whole body. However, downward Facing Dog’s advantages are also negated when done without the knowledge of alignment, as it can irritate wrists and tight back muscles.

It is why it’s crucial to learn how to adapt the Downward Facing Dog pose to fit your needs. Remember that yoga asanas are about function rather than shape and that everyone’s Downdog can vary slightly based on their anatomical and physiological limits.

Begin in Child’s Pose, with your toes tucked under and your arms fully extended in front of you. Hold the Child’s place with your feet, then diagonally push your pelvis upwards until your body forms an inverted V shape.
Bend your knees as much as you need to, and don’t stress if your heels don’t hit the floor. This isn’t the point of this pose! The aim is to raise your sit bones and open up the back of your body and the area around your shoulders. When they’re ready, the heel will come right down.
Start with your hands to check your alignment. Push down through the mound of your index and thumb with your fingers spread wide. Make sure your wrists aren’t flexed to 90 degrees and that you’re pushing your weight up and back to relieve pressure on your wrists.
To find space around your upper back and chest, try externally rotating your upper arms. Your forearms should feel like they’re pushing against each other. Working your shoulder blades down your spine and then around to the side ribs is an excellent way to start.
Work your way up to your spine, lengthening the space between your vertebrae as you go. Make sure your pelvis is turned forward as you hit it to help raise your sit bones higher. It could help if you picture your pelvis as a bowl of water from which you’re almost spilling water on the concrete.
To engage your thighs, hug your thigh muscles to the thigh bones. Next, pull the thigh bones up into the sockets of your hips. From within, rotate your thighs while keeping your feet straight ahead and in line with your hips’ width. Your eyes should be in between your legs while doing downward dog.
Keep your abdomen stimulated but soft by hollowing out your midsection but not holding your breath. Finally, if your feet are flat on the floor, raise your toes for a few breaths before lowering them.

And although Adho Mukha Svanasana (aka Downward Dog) is in pretty much every yoga session, right from the first lesson you go to, it is anything but a simple pose. I am constantly grappling with Downward-Facing Dog — and I have been practicing yoga for more than a decade!

The most challenging aspect of this pose for me is that no matter how hard I try to lengthen my hamstrings, they remain tight. In Down Dog, this causes my lower back to round, so it feels like I’m still trying to find the natural curves of my spine.

Maintaining spine length is more critical than maintaining straight legs. So if you find yourself cracking your back or slouching your shoulders, it’s okay to keep your knees bent as often as you need to savor the flexibility in your back. Also, remember that your heels don’t have to touch the ground!

Start with this position – For Beginners:

You can practice the pose against a wall to improve it. Stand about a meter/3 feet away from the wall, with your legs hip-length apart. Put your hands up against the wall and use the same arm rotation as in the steps above. Next, move your arms and torso down the wall until they are parallel to the ground.

WHICH JOINTS ARE STIMULATED WHILE DOING DOWNWARD DOG POSE?

Let’s start by looking at how your joints move in this asana. A lot is going on in the joints of the upper limbs when the spine is in axial extension: raising and upward movement of the scapulae (shoulder blades).

Shoulder flexion is a term that refers to the movement of the shoulder blades
The elbows are extended
The forearms are pronated
Wrist dorsiflexion is a term used to describe the action of bending the wrists backward.

The spinal extensors and flexor muscles are the key players in Downward Dog because they help you keep your spine aligned. There are also many engaged in the upper limbs to assist you in maintaining your alignment.

It strengthens your arms, neck, and legs while stretching your hamstrings, shoulders, calves, arches, hands, and back. This pose is classified as a mild inversion since your heart is higher than your head.

It provides all of the advantages of inversions: Headaches, insomnia, exhaustion, and slight depression are all mitigated. Blood flow to the brain also helps relax the nervous system, enhance brain function, and reduce stress.

Cautions Before Practicing This Pose:

If you have severe carpal tunnel syndrome or are pregnant in the third trimester, avoid Downward-Facing Dog.

Those with back, arm, or shoulder injuries and those with high blood pressure, eye, or inner ear infections should avoid it. Always stay within your capabilities and boundaries. Before doing yoga, consult your doctor if you have any medical problems.

Look Out For These Common Mistakes While Performing:

The most common mistake beginners make in Downward Facing Dog is not releasing their heels towards the ground. The direction of the pose moves forward instead of the back while you’re on the balls of your feet. If you don’t put your weight back into your shoes, it won’t be a resting spot. It does not imply that the heels must be touching the ground; instead, they must be traveling in that direction. With continuous practice and assistance, one can surely master this pose.
Bend your knees and come up onto the balls of your feet for a minute to get your bottom in the right place. Bring your sit bones up high and your belly to rest on your thighs. Then, while maintaining the high outward rotation of the sit bones, drop your heels and straighten your legs. Spread your fingertips and bring your hands marginally forward of your shoulders, with your middle finger attempting to point forward.
If you are flexible enough, avoid allowing your rib cage to sag into the floor, resulting in sinking your spine, also known as a banana back. Instead, maintain a flat back by drawing the ribs in.
To get a good grip, spread your fingers out. Don’t dismiss the abilities of each of your fingers, particularly your thumb and index fingers. They appear to be strong supporters of this asana.
The gap between the feet may be an issue as well. Students sometimes take them too broadly, near the mat’s edge, or too short, touching each other. Instead, your feet should be hip-width apart, leaving about 6 inches (15cm) of space between them, based on your height. Again, you’ll have a strong base for this pose if you set up your feet right, release your heels, and hold your buttocks high.

Remember:

Often, keep an eye on the space between your hands: if it is broader than the distance between your elbows, this will trigger neck and shoulder tension. Instead, to find independence, extend your shoulders.
Your Downward-Facing Dog would be bunched up, with very little space between your hands and paws, if your hamstring muscles are stiff and you want to hit the floor with your heels. This will cause the lower back to round and place pressure on it. So instead, wake up with Reclining Hand-to-Big-Toe Pose to comfortably lengthen the hamstrings, then practice Down Dog with bent knees.
Do not hold your hands out. When you do this, you risk destabilizing your hands when friction is applied to the outside wrists.
If your hands fall out of this place, you risk injuring your face. Wet your palms with 2-3 drops of water for better grip.
If you have tight hips, Use these blocks under your foot to lend yourself some additional height and relieve stress on your hips. You may also use a block to help support the forehead.

Modified Downward Dog Pose

For Beginners:

If your hamstrings are incredibly tight, you may not be able to hold your buttocks high while still straightening your legs. If that’s the case, a slight bend in your knees is appropriate. With regular practice of other poses, the hamstrings can lengthen over time.

To do a therapeutic version of the pose, put a yoga block under your head. You may also put a block under your hands or a rolled towel under your wrists for extra comfort.

Try The Puppy Dog Pose:

The puppy pose is a gentle backbend that combines the downward-facing dog with a child’s pose.

Your hips should be directly over your knee caps, and your shoulders should be directly over your wrists. Toes gesturing straight back, place the tops of your feet on the mat. Maintain a hip-width distance between your feet.
Begin walking your hands out in front of you as you exhale. As you slowly release your forehead to the floor, enable your chest to melt toward the floor.
Spread your fingers out and firmly press your thumb and index fingers together.
To widen your shoulders, roll your upper arm bones outward away from your ears. As your forearms spin up toward the ceiling, feel your triceps wrap down toward the mat’s outer rim. Lift your elbows slightly off the mat and keep your arms active.
Deepen the extension by attaining your hips up and back towards the wall behind you on your next breath; in the meantime, continue to let your chest melt downward.
Inhale deeply and hold the stretch for 5–10 breaths.
Return your hands to the Tabletop position to exit the pose.

Remember:

Allowing the front ribs to stick out dramatically and/or allowing the knees to spread wider than the hips is not a good idea. The lower back may be compressed as a result of this.

Allowing your elbows to splay out and your shoulders to roll inward is not a good idea. Your neck and shoulders may become tense as a result of this.

Up For A Challenge?

Once you’ve mastered the fundamentals, here’s how you can ramp up your practice and make it more efficient.

Increase the stretch by raising your body off the floor with your toes and bringing your hips up higher. Remember to move the pelvis inwards. Maintain the pressure by lowering your heels to the floor.
To maximize the strength of your attention on your muscles, loop a belt around them and push against the belt’s strap. Next, position the belt above your knees on the upper portion of your legs to concentrate on your legs, and then focus on the leg by pulling the thighs outward.

Staying in this pose for a while when you’re exhausted will help you regain your energy. It can make your legs stronger and shape your legs, as well as relieve shoulder pain and slow your heart rate.

Wrapping Up!!

The Adho Mukha Svanasana is known for its muscle-relaxing properties. The effort to pull the hands apart in this position increases the tension in the muscle tendons and the spinal cord response by signaling the muscles to relax. As a result of the stretching in this pose, it helps to calm the body and mind. Because everyone’s body is different, there aren’t always specific instructions. Listen to your very own body as much as possible. It would help if you found the right balance between increasing your flexibility while avoiding injury or becoming demotivated.

If you are interested in Backbend Poses, check out this article.

Sumeet, Devina, and Dr. Mishra

In Yogic Knowledge

Brief History Of Yoga – Easy to Read

04/06/2021 No Comments

It’s difficult to think of a recent fitness movement that has gotten more attention than yoga. Today, you can hear individuals arguing about the many benefits of yoga and making reference to its innate superiority in everyday life almost everywhere you go. It’s not surprising, given the importance of yoga in the treatment of physical and mental ailments around the world today. Yoga is now practiced by approximately 30 million Americans, and there are tens of thousands of yoga studios in the United States alone. Yoga is unquestionably an ever-evolving tradition that has swept the western world.

But where did yoga come from? What is the source of it? And why was it made in the first place? What is the true History of yoga? There are fewer well-known questions than Down Dog. What part does yoga’s past play in our current practice?

Let’s learn about the origins of yoga and the rich past of this practice that we adore can only add to our knowledge of the scope and complexity of yoga. Yoga is now widely practiced. Yoga has evolved into a mainstream cultural phenomenon and is arguably India’s biggest cultural export.

The Origin of Yoga

It is an ancient activity that brings the body and brain together. It originated from the Sanskrit word “Yuji,” which means “yoke” or “union.”

Yoga is so ancient that no one knows when it first began. But it all existed throughout human history when people began to wonder what life was all about. Only a legend can provide us with information about yoga’s roots.

Owing to the oral transmission of holy texts and the secrecy of its teachings, yoga’s past is riddled with ambiguity and confusion. Early yoga writings were recorded on delicate palm leaves that were quickly weakened, destroyed, or lost. Yoga’s origins can be traced to 5,000 years, but some scholars believe it may be as old as 10,000 years.

Yoga is also a psychological, physiological, and spiritual discipline emanating from ancient India. But given its Indian roots, the benefits and gifts of this practice have now spread all over the world. Its primary purpose as a spiritual practice is to aid in the unification of our mind, feelings, body, and energy.

Mindful body activity, meditation, contemplation, breathwork, and sensory detachment are all examples of yogic practices.

Pre-Vedic, Vedic, Pre-Classical Yoga, Classical Yoga, Post-Classical Yoga, and Modern Yoga are the six major stages in the history of yoga. Let’s have a look at each one.

The Pre-Classical Yoga Period

About 5,000 years ago, the Indus-Sarasvati civilization in Northern India established the foundations of Yoga. Yoga was first recorded in the Rig Veda, one of the oldest religious texts.

CLASSICAL YOGA PERIOD

Pre-classical yoga was a jumble of disparate concepts, values, and strategies that often clashed and undermined one another. Patanjali’s Yoga-Sûtras, the first structured presentation of yoga, defines the Classical era. It was written sometime during the second century, explains the path of RAJA YOGA, also known as “classical yoga.”

POST-CLASSICAL YOGA PERIOD

Yoga masters developed a method of practice to rejuvenate the body and extend life a few decades after Patanjali. They accepted the physical body as a way of achieving enlightenment, rejecting the ancient Vedic teachings. They created Tantra Yoga, a radical form of yoga that purifies the body and mind.

MODERN YOGA PERIOD

Yoga masters started to move to the West in the late 1800s and early 1900s, gaining interest and followers. Swami Vivekananda wowed the participants at the 1893 Parliament of Religions in Chicago with his lectures on yoga and the generality of the world’s religions. Yoga’s introduction to the West slowed to a trickle before Indra Devi opened her Hollywood yoga studio in 1947.

Many more Indian and Western teachers have followed in their footsteps since then, popularizing hatha yoga and attracting millions of followers. Hatha Yoga is now divided into several schools or types, each stressing different aspects of the practice.

Let’s Come Down To The Word Yoga – What Is It And What Does It Imply?

“Yoga is the journey of the self, through the self, to the self.” – Bhagavad Gita.

This is a concept that we are all familiar with. This Sanskrit word has been introduced into English dictionaries because it is so popular in our dialect. “Yoga” comes from the root “yuj,” which means “to Unite.”

Since this is no longer a commonly used term in the English language, you might miss the context at first glance. Yoga means “unity” in its broadest sense. Yoga is a psychological, physical, and spiritual practice that originated in ancient India.

Despite its Indian origins, the advantages and blessings of this tradition have now spread across the globe.

Let’s Break Down The Concept Of “To Unite” – What Does Yoga Unite?

A coming together of mind, body, and soul; of air and body; of our lower egos and higher self. A symbiotic relationship with the world, source, or deity. Many of these words have been used to explain the “union” that yoga brings in. Its primary purpose as a spiritual practice is to aid in the unification of our mind, feelings, body, and energy.

Mindful body activity, meditation, contemplation, breathwork, and sensory detachment are all examples of yogic practices.

Lord Shiva is considered to be the first yogi, and He passed his wisdom and learning to the Saptarishis, a group of seven learned men. They spread this information through seven different continents, demonstrating that humans can develop beyond their physical limitations.

The History Of Yoga

The existence of Yoga in ancient India is suggested by the number of seals and fossil remains from the Indus Saraswati valley civilization with Yogic motives and figures practicing Yoga Sadhana. Many academics and yogis disagree on when yoga began and how it developed.

Some sources claim that it has been practiced for over 5,000 years. Others say it dates back over 10,000 years. The Bhagavad Gita, which means “the Lord’s Song,” is a yogic theology scripture written between 400 BC and 200 CE.

It’s a holy text that focuses solely on yoga practice. This was purely a spiritual activity.

The Bhagavad Gita is an ancient text about a war that takes place on the battlefield. Yoga is an unusual setting i.e. a battlefield, for harmony, love, and happiness! However, this setting is often interpreted as an analogy for the “war of the mind.”

It was the first holy text to declare that everyone would attain enlightenment. – direction is different, but they all lead to the same destination: enlightenment. Yoga’s real nature and origin is enlightenment.

During the Vedic period, Vedic monks were usually self-disciplined and avoided all types of extravagance; instead, they conducted yagna sacrifices and used positions that most scholars assume were the precursors to the modern-day Yoga poses we use.

The Age Of Yoga

Yoga was created in the 5th century for mindfulness and religious purposes, not as a form of exercise. The idea became even more common among Jains, Buddhists, and Hindus at about the same time. The first versions of yoga were mostly used for spiritual purposes and were based on a set of core principles.

The first core value examines a person’s awareness and cognitive state to determine the source of pain and, ultimately, use meditation to resolve the problem.

The second core principle aimed to raise consciousness, while the third was used to achieve enlightenment. Since it used Yoga to reach into other people’s bodies and behave divinely, the fourth quality was shrouded in mystery.

Ramana Maharshi, Ramakrishna Paramhansa, BKS Iyengar, K Pattabhi Jois, Paramhansa Yogananda, and Swami Vivekananda all contributed to the development of Raja yoga. In the mid-nineteenth century, yoga made its way to the West. At this period, Vedanta, Bhakti, and Hatha yoga prevailed.

Yoga had a long and storied journey to make it to the twenty-first century! It’s had a lot of different writers and has gone through a lot of changes. Given this, the nature of yoga is being one with oneself, one’s soul, and one’s surroundings.

What Were/Are The Different Types Of Yoga?

Yoga is divided into four pillars that are widely accepted:

Raja Yoga revolves around the mind and emotions
Yoga Bhakti is the Yoga of love and devotion
Karma Yoga is a form of yoga that focuses on inspired action and service
Yoga Jnana is the Yoga of inner wisdom and knowledge.

Other styles of asana-based yoga include – Vinyasa – Ashtanga – Bikram – Iyengar yoga – Restorative yoga – Prenatal yoga – Yin yoga. (Traditional Chinese Medicine (TCM), Buddhist mindfulness practice, and Hindu Hatha Yoga have all inspired Yin yoga. Yin Yoga poses are performed in stillness for an extended period, unlike most other physical forms of Yoga.)

Of course, there’s Hatha Yoga, which has become the most commonly practiced style of yoga in the West today. The emphasis of Hatha Yoga is on the body, especially the physical asanas or postures.

Tantra Yoga

When you hear the words “Tantra Yoga,” you can have a lot of associations. Any terms that come to mind are sexual, personal, strange, hippie, and so on. The only way to transcend these negative stereotypes is to educate yourself on the subject.

Tantra is an ancient practice that combines asana, mantra, mudra, and bandha (energy lock), and chakra (energy center) function to create power, insight, and siddhi (bliss) in daily life.

Tantra Yoga entails harnessing and embracing Shakti’s five powers, the female goddess who embodies imagination and transformation. Tantric Yoga says that by balancing yin and yang, we can travel into life with more trust and contentment.

What Is Hatha Yoga?

Hatha Yoga (Sanskrit: “Discipline of Force”) is a form of Yoga that emphasizes body mastery as a means of achieving spiritual purity by withdrawing the mind from external things. Hatha Yoga has become increasingly common in the West as a type of exercise that promotes resilience, endurance, physical stimulation, and mental focus.

Diet, purification procedures, breathing control (Pranayama), and the practice of bodily exercises called asanas, which structure a regimen of physical exertion, are all important aspects of Hatha Yoga. Padmasana (“lotus posture”) is a traditional asana in which the crossed feet rest on the opposite thighs.

A very effective and beneficial breathing technique that not only aids weight loss but also puts the whole system into perfect equilibrium. Kapalbhati Pranayama, also known as Skull Shining Breathing, is a breathing technique also included in hatha yoga practice.

Other asanas are included in Hatha yoga

JAL NETI: Jal Neti is one of Hatha Yoga Pradeepika’s six detoxification practices, or ‘Shatkarmas.’ Jal Neti is a method used by yogis to remain disease-free and, most specifically, to use their breath effectively in their yogic activities. Jal Neti is nasal care in the same way as cleaning your teeth is dental hygiene. Water is used to purify and disinfect the nasal passageway, which runs from the nostrils to the throat.
DHAUT NETI: Dhauti is one of the Shatkarmas (or Shat kriyas) that make up the yogic method of cleansing strategies for the body. It is mostly meant to disinfect the entire digestive system, but it also involves the respiratory tract, external ears, and eyes.

It is divided into four categories, according to the 18th century Gheranda Samhita: Antara (internal) Dhauti, Danta (teeth) Dhauti, Hrida (cardiac or chest region) Dhauti, and Mula Shodhana (rectal cleansing).

Vastra Dhauti is used to cleanse the stomach and esophageal tract. A long strip of wet cotton fabric is swallowed into the stomach during this procedure.

NAULI: Nauli is one of the yoga kriyas or shatkarmas or provisional purifications. The exercise is said to clean the abdominal area and is focused on a circular motion of the stomach muscles that massages the internal belly organs.
BASTI: Basti is an effective Shatkarma or yogic cleansing, that is used to clean the lower abdomen, specifically the colon. According to the Hatha Yoga Pradipika and other references, it has many beneficial effects.

The word “Basti” refers to something that “resides inside a cavity enclosed by four walls.” Basti may also mean “to hold” and is often used to refer to the bladder. Basti kriya is analogous to an Ayurvedic procedure called enema, which cleanses the colon by inserting a tube filled with therapeutic fluid into the rectum.

TATRAKA: Tatraka is a yogic cleansing (a shatkarma) and tantric meditation practice that entails looking at a single spot, such as a tiny object, black dot, or candle flame. Traka is said to improve one’s ability to focus. It improves memory and puts the mind into a state of consciousness, concentration, and focus.

Was Yoga Considered An Exercise?

While yoga’s roots aren’t in exercise, some forms have been transformed into workouts that emphasize the physical aspects of the practice. People come to yoga with a variety of goals in mind. Some people practice yoga for the contemplative or meditative aspects, while others prefer the workout and activity aspects.

Yoga may also aid in the development of power. Certain positions and poses that require an individual to support a portion of their body weight can challenge and strengthen a muscle.

Many prestigious Yoga Institutions, Yoga Schools, Yoga Universities, Yoga Departments in Educational institutions, Naturopathy colleges, and private trusts and associations now offer yoga education. In hospitals, dispensaries, medical institutes, and therapeutic settings, many Yoga Clinics, Yoga Rehabilitation, and Training Facilities, Preventive Health Care Units of Yoga, Yoga Research Institutions, and so on have been created.

Modern Versus Ancient Notion Of Yoga

Yoga is a tool that assists man in reaching his full potential. Yoga is a practice that aids in the full development of an individual’s ability. All aspects of a person – physical, mental, moral, intellectual, and emotional – must be addressed to achieve this. Simply healing the body would be an indicative approach that would inevitably lead to other issues not long after recovery.

The concept of using yoga to cure illnesses, improve physical health, and gain stress relief is a new, although simplistic, viewpoint. Yoga was not only used to treat illnesses in ancient times. The importance of sanitation and hygiene, for example, was also present in ancient times. This did not, however, apply solely to shaving, washing, and other morning fasts. It entailed keeping your mind pure and clean, and by extension, your thinking process. In other words, it resulted in overall health.

People used to live lives that were entwined with the natural world. They were in their natural form when they evolved. There was an awareness of the body’s and mind’s mutually beneficial relationship. Bends and turns are only possible when you are in sync. Breath regulation and self-awareness are essential to doing this.

The Modern Myth Of Yoga

Today, much of our exposure to yoga is limited to yoga asanas. This is why we equate yoga with fitness and versatility.

Remember how people used to sit on the floor in yoga asanas regularly? We need to get into a padmasana, or lotus pose, now! Correct posture and a serene state were once a way of life that has been lost to modern living. That is why poses have become so popular in recent years. But now you know that yoga was never intended to be just asanas.

The true goal of yoga is for him to achieve self-realization and accomplishment.

The United Nations has designated June 21st as International Yoga Day, a day to give this ancient practice its proper place as a way of life that promotes peace, unity, and global integration.

Our Take On Yoga

We in the Yogic-Experience team say that everyone can practice Yoga, it absolutely doesn’t matter which religion you belong to or don’t. Should certain things go against your beliefs, simply stop doing them or ask for guidance. It is up to you whether you see Yoga as a spiritual practice, mostly in the west it is seen as an exercise. Which is perfectly fine.

Wrapping Up

In India, the land of Yoga, various social practices and traditions represent a reverence for ecological harmony, tolerance for other schools of thought, and empathy for all creations.

Since yoga has such a long tradition, it provides us with a lot of benefits. We fight the pressures of our daily lives by taking the time to draw our consciousness inside during our yoga practice.

We at the Yogic-Experience team believe that everyone can practice yoga, regardless of their religious affiliation. If you find yourself doing things that go against your values, either avoid doing them or seek advice. It is entirely up to you if you consider Yoga to be a sacred practice; in the West, it is mostly regarded as an exercise. That’s entirely acceptable.

There’s a chance we’ll catch a glimpse of absolute illumination. And, of course, this would make all of the yogis before us very proud.

Yoga Sadhana in all hues and colors is thought to be a magic bullet for living a meaningful life. It is a worthy activity for citizens of all faiths, races, and nationalities because of its emphasis on holistic health, both individual and social.

Billions of people all over the world profit from the practice of Yoga, which has been maintained and encouraged by great eminent Yoga Masters from ancient times to the present. Yoga is rising in popularity and becoming more dynamic by the day.

Sumeet