#Yogabenefits Archives - Republic Aeon

Health benefits of morning yoga

Ajit Karn — Mon, 21 Aug 2023 19:30:31 +0000

Morning yoga can offer a variety of health benefits that can set a positive tone for your day. Here are some potential Health benefits of morning yoga:

Health benefits of morning yoga

Increased Flexibility

Morning yoga can help improve your flexibility by gently stretching your muscles and joints after a night of rest. Regular practice can lead to better overall flexibility over time.

Stress Reduction

Engaging in a morning yoga routine can help reduce stress and anxiety. The combination of deep breathing, mindful movement, and relaxation techniques can promote a sense of calm and mental clarity.

Enhanced Focus and Concentration

Morning yoga often involves mindfulness and meditation, which can improve your ability to focus and concentrate throughout the day.

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Boosted Energy Levels

Gentle movement and deep breathing in morning yoga can help increase blood flow, oxygenate your body, and invigorate your energy levels, making you feel more awake and alert.

Improved Posture

Practicing yoga poses that focus on alignment can help improve your posture by strengthening the muscles that support proper body alignment.

Better Digestion

Certain yoga poses, such as twists and gentle inversions, can aid digestion by stimulating the abdominal organs and promoting a healthy flow of blood and energy to the digestive system.

Strengthened Muscles

Morning yoga can incorporate a range of poses that target various muscle groups. Over time, this can contribute to increased muscle strength and tone.

Balanced Hormones

Certain yoga practices, such as those that involve forward bends and inversions, can stimulate the endocrine system, helping to balance hormone levels in the body.

Increased Mind-Body Awareness

Morning yoga encourages you to tune into your body and its sensations, helping you become more aware of how you feel physically and mentally.

Positive Mindset

Morning yoga can help set a positive tone for the day ahead. Starting your day with self-care and self-awareness can lead to a more optimistic outlook.

Better Circulation

Yoga poses and stretches can promote better circulation, which is important for delivering oxygen and nutrients to cells throughout your body.

Reduced Muscle Stiffness

Morning yoga can help alleviate muscle stiffness that often occurs after sleeping, helping you feel more comfortable and ready to take on the day.

Also read: Health Benefits of Onions

Healthy Breathing Habits

Many morning yoga practices emphasize deep, controlled breathing. Practicing proper breathing techniques can improve lung capacity and oxygenate your body effectively.

Enhanced Body Awareness

Yoga encourages you to be present in your body and become more attuned to its needs, helping you make healthier choices throughout the day.

Remember that consistency is key when it comes to experiencing the benefits of morning yoga. Starting with a gentle and balanced practice, especially if you’re new to yoga, can help you establish a routine that supports your well-being over the long term. If you have any medical conditions or concerns, it’s advisable to consult a healthcare professional before starting a new exercise routine like yoga.

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5 Benefits of Early Morning Yoga

Ajit Karn — Sat, 19 Aug 2023 19:50:13 +0000

Benefits of Early Morning Yoga: I must confess that I am not a morning person, much less an early morning person. If I don’t have a compelling reason to rise earlier than necessary, I most likely won’t. Don’t ask me to go jogging because it would be too difficult for me.

However, I can wake up and perform a moderate yoga sequence with little to no effort. It may take a few days to get into the routine, but you’ll notice the benefits immediately, as well as how differently you’ll feel on days when you don’t practise. Tested and proven!

So, based on my personal experience and what pupils have told me, here are the top five benefits you will experience once you begin practising morning yoga. Remember: it doesn’t have to be ridiculously early; it just depends on when you typically start your day! Here are defining Benefits of Early Morning Yoga.

Benefits of Early Morning Yoga

1. You’ll Focus Better on Your Day Ahead

You can begin the process of awakening by cleansing your mind through a brief meditation. You’ll be able to focus on a few basic one-leg balances (such as standing upright and hugging one knee to your chest, or a standard Tree pose), and you’ll be required to maintain your concentration.

This will force you to wake up, and your mind will be more prepared than ever to focus on the day’s duties.

2. You’ll Boost Your Energy Levels

Cells are oxygenated as a result of the movement of your cells, which is a natural consequence of your body’s movement. When your cells replenish the oxygen that flows through and among them, your entire body is revitalised. It is a basic and scientifically proven process.

Some individuals purchase a bouncer and leap for 30 to 60 seconds each morning. Some individuals may not have sufficient space in their residences and therefore prefer a gentle series of Sun Salutations for their morning yoga practise. It must be called “Sun Salutation” for some purpose, right?

Bringing your head, arms, and legs to places they don’t normally reside is an incredibly energising way to start the day. You will instantaneously feel cleaner, lighter, and more alert!

3. You’ll Reduce Your Stress Levels

With more oxygenated cells and a sharper focus on the day ahead, you will inevitably feel more at ease: you won’t be anxious about that important meeting with the boss, and you’ll know exactly what you need to do to end another productive day. This is because your stress levels will be reduced and you will have a more optimistic outlook on the day.

4. You Can Eat More!

Exercising can contribute to weight reduction, which is a fact universally acknowledged by gourmands like myself. Spending 20 to 30 minutes each morning performing Downward Dogs, Planks, and Warrior IIs will increase your metabolism, improve your digestion, and burn off those extra calories in no time.

So sure, you can occasionally afford a small dessert without feeling guilty! As usual, exercise caution and avoid exaggeration. It is your body; treat it with the respect it deserves!

5. You Tone Up

Not only can you enjoy a few extra calories, but your body will begin to change (for the better): your arms will become more defined, your back will become stronger, and those skinny jeans will make your legs appear even longer. I cannot guarantee that you will reduce four sizes in a month, but if you give yourself a chance, you (and others) will begin to notice positive changes.

Remember that you do not have to walk or drive to your preferred studio at 6 a.m. to practise yoga. All of this can be accomplished in the convenience of your own residence. The only requirements will be:

a yoga mat (or even just a rug)
a device connected to the internet that can stream a simple yoga video for you

Alternatively, below you can find a simple routine that you can practice daily as you wake up.

An Early Morning Yoga Routine

1. Savasana

Start lying down on your mat facing up, in supine, relaxed pose.

2. Supine Twist

Press the knees into your chest, drop them to the right, look over your left shoulder as you open the arms in a T shape, and feel the stretch in your spine. After 5 breaths, switch sides.

3. Cat-Cow

Roll onto all fours: perform four Cat-Cows following your breath, and massage your spine

4. Sun Salutations / Surya Namaskar A

Practice 3 slow Sun Salutations (Surya Namaskar A in Sanskrit).

Roll onto all fours: perform four Cat-Cows following your breath, and massage your spine

Also read: Health Benefits of Pineapple Juice

5. Sun Salutations / Surya Namaskar A

Practice 3 slow Sun Salutations (Surya Namaskar A in Sanskrit).

What do you think? What would motivate you to get up earlier than usual? What changes have you observed after a period of morning yoga practise? With the free 30-Day Yoga Challenge, you can begin warming up your muscles, working on your flexibility, and establishing a decent morning yoga routine.

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Breathing Techniques for Stress Relief

Ajit Karn — Fri, 11 Aug 2023 17:22:49 +0000

Breathing Techniques for Stress Relief: There are a number of breathing techniques that may help you feel calmer and more relaxed if you are experiencing elevated levels of stress or anxiety. It’s simple to initiate. You only need a peaceful space where you can focus on your breathing.

Breathing exercises do not have to consume a great deal of time. It is simply a matter of setting aside time to focus on your respiration. Here are some suggestions to get you started:

Begin with just 5 minutes a day, and increase your time as the exercise becomes easier and more comfortable.
If 5 minutes feels too long, start with just 2 minutes.
Practice multiple times a day. Schedule set times or practice conscious breathing as you feel the need.

Read on to learn how to do 10 different Breathing Techniques for Stress Relief. You may find that certain respiratory exercises appeal to you right away.

10 Breathing Techniques for Stress Relief

1. Pursed lip breathing

This basic breathing technique slows down your breathing rate by requiring conscious effort with each breath.

At any time, you can practise pursed lip respiration. It may be particularly beneficial for activities like bending, lifting, and stair climbing.

Start by practising this respiration four to five times per day so that you can learn the correct breathing pattern.

To do it:

Relax your neck and shoulders.
Keeping your mouth closed, inhale slowly through your nose for 2 counts.
Pucker or purse your lips as though you were going to whistle.
Exhale slowly by blowing air through your pursed lips for a count of 4.

2. Diaphragmatic breathing

Diaphragmatic breathing (also known as abdominal breathing) can aid in the correct use of the diaphragm.

According to a 2020 meta-analysis, this form of breathing is especially beneficial for individuals with breathing difficulties due to chronic obstructive pulmonary disease (COPD), heart disease, or cancer.

It may also aid in tension reduction and the management of eating disorders, constipation, high blood pressure, migraine attacks, and other health issues.

Perform diaphragmatic breathing three to four times per day for five to ten minutes.

Initially, you may feel exhausted, but with practise, the technique should become simpler and more natural.

Lie on your back with your knees slightly bent and your head on a pillow.
You may place a pillow under your knees for support.
Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm.
Slowly inhale through your nose, feeling your stomach pressing into your hand.
Keep your other hand as still as possible.
Exhale using pursed lips as you tighten your abdominal muscles, keeping your upper hand completely still.

You can place a book on your abdomen to make the exercise more difficult. Once you learn how to do belly breathing lying down, you can increase the difficulty by trying it while sitting in a chair. You can then practice the technique while performing your daily activities.

3. Breath focus technique

This deep breathing technique uses imagery or focus words and phrases.

You can choose a focus word that makes you smile, feel relaxed, or is simply neutral. Examples include peace, let go, or relax, but it can be any word that suits you to focus on and repeat through your practice.

As you build up your breath focus practice, you can start with a 10-minute session. Gradually increase the duration until your sessions are at least 20 minutes.

To do it:

Sit or lie down in a comfortable place.
Bring your awareness to your breaths without trying to change how you’re breathing.
Alternate between normal and deep breaths a few times. Notice any differences between normal breathing and deep breathing. Notice how your abdomen expands with deep inhalations.
Note how shallow breathing feels compared to deep breathing.
Practice your deep breathing for a few minutes.
Place one hand below your belly button, keeping your belly relaxed, and notice how it rises with each inhale and falls with each exhale.
Let out a loud sigh with each exhale.
Begin the practice of breath focus by combining this deep breathing with imagery and a focus word or phrase that will support relaxation.
You can imagine that the air you inhale brings waves of peace and calm throughout your body. Mentally say, “Inhaling peace and calm.”
Imagine that the air you exhale washes away tension and anxiety. You can say to yourself, “Exhaling tension and anxiety.”

4. Lion’s breath

The energising yoga breathing technique known as lion’s breath is said to relieve tension in the chest and face.

It’s also known in yoga as Lion’s Pose or Simhasana in Sanskrit.

To do this:

Come into a comfortable seated position. You can sit back on your heels or cross your legs.
Press your palms against your knees with your fingers spread wide.
Inhale deeply through your nose and open your eyes wide.
At the same time, open your mouth wide and stick out your tongue, bringing the tip down toward your chin.
Contract the muscles at the front of your throat as you exhale out through your mouth by making a long “haaa” sound.
You can turn your gaze to look at the space between your eyebrows or the tip of your nose.
Do this breath 2 to 3 times.

5. Alternate nostril breathing

Alternate nostril breathing, known in Sanskrit as Nadi Shodhana Pranayama, is a relaxation-inducing breathing technique.

It has been demonstrated that alternate nostril breathing improves cardiovascular function and reduces pulse rate.

Nadi Shodhana is best practiced on an empty stomach. Avoid the practice if you’re feeling sick or congested. Keep your breath smooth and even throughout the practice.

To do this:

Choose a comfortable seated position.
Lift your right hand toward your nose, pressing your first and middle fingers down toward your palm and leaving your other fingers extended.
After an exhale, use your right thumb to gently close your right nostril.
Inhale through your left nostril and then close your left nostril with your right pinky and ring fingers.
Release your thumb and exhale out through your right nostril.
Inhale through your right nostril and then close this nostril.
Release your fingers to open your left nostril and exhale through this side.
This is one cycle.
Continue this breathing pattern for up to 5 minutes.
Finish your session with an exhale on the left side.

6. Equal breathing

Sama Vritti is the Sanskrit word for equal respiration. This breathing technique concentrates on making your inhales and exhales equal in duration. Bringing about equilibrium and equanimity by maintaining a smooth and constant breath.

This technique may enhance mental health and increase the oxygen supply to the brain and lungs, according to research on older individuals with hypertension.

You should find a breath length that is neither too difficult nor too simple. In order to maintain it throughout the practise, it should not be too rapid. Typically, between three and five counts are used.

Once you become accustomed to equal breathing while seated, you can incorporate it into your yoga practise and other activities.

To do it:

Choose a comfortable seated position.
Breathe in and out through your nose.
Count during each inhale and exhale to make sure they are even in duration. Alternatively, choose a word or short phrase to repeat during each inhale and exhale.
You can add a slight pause for breath retention after each inhale and exhale if you feel comfortable. (Normal breathing involves a natural pause.)
Continue practicing this breath for at least 5 minutes.

7. Resonant or coherent breathing

Resonant breathing, also referred to as coherent breathing, is when you take five complete breaths per minute. This rate can be attained by inhaling and exhaling for five counts.

This rate of breathing maximises heart rate variability (HRV), reduces tension, and, according to a study published in 2017, can reduce depressive symptoms when combined with Iyengar yoga.

To do this:

Inhale for a count of 5.
Exhale for a count of 5.
Continue this breathing pattern for at least a few minutes.

8. Sitali breath

This yoga breathing practice helps you lower your body temperature and relax your mind.

Slightly extend your breath in length but don’t force it. Since you inhale through your mouth during Sitali breath, you may want to choose a place to practice that’s free of any allergens that affect you and air pollution.

To do this:

Choose a comfortable seated position.
Stick out your tongue and curl your tongue to bring the outer edges together.
If your tongue doesn’t do this, you can purse your lips.
Inhale through your mouth.
Exhale out through your nose.
Continue breathing like this for up to 5 minutes.

Also read: Health Benefits of Papaya

9. Deep breathing

Deep breathing alleviates shortness of breath by preventing air from becoming trapped in the airways and allowing the inhalation of fresher air. You may feel more relaxed and centred as a result.

To do this:

While standing or sitting, draw your elbows back slightly to allow your chest to expand.
Take a deep inhalation through your nose.
Retain your breath for a count of 5.
Slowly release your breath by exhaling through your nose.

10. Humming bee breath (Bhramari)

This yoga breathing practice’s unique sensation helps create instant calm and is especially soothing around your forehead.

Some people use humming bee breath to relieve frustration, anxiety, and anger. Research shows it may help reduce your heart rate, think more clearly, and feel less irritable or stressed.

Of course, you’ll want to practice it in a place where you’re free to make a humming sound.

To do this:

Choose a comfortable seated position.
Close your eyes and relax your face.
Place your first fingers on the tragus cartilage that partially covers your ear canal.
Inhale and gently press your fingers into the cartilage as you exhale.
Keeping your mouth closed, make a loud humming sound.
Continue for as long as is comfortable.

The takeaway

You can try most of these breath exercises right away. Take the time to experiment with different types of breathing techniques. Dedicate a certain amount of time at least a few times per week. You can do these exercises throughout the day.

Check in with your doctor if you have any medical concerns or take medications. If you want to learn more about breathing practices, you can consult a respiratory therapist or a yoga teacher who specializes in breathing practices. Discontinue the practice if you experience any feelings of discomfort or agitation.

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The solution to free yourselves from stress

Ajit Karn — Fri, 04 Aug 2023 21:38:42 +0000

The solution to free yourselves from stress: Do you wish to eliminate your stress? If so, we have a concise but effective list of practical poses to assist you.

If your supervisor is a pain in the neck, if you are caught in traffic, if your spouse doesn’t listen to you, if the weather is poor, and if your job is monotonous, your day can be very tense and you may feel overwhelmed. Here are the The solution to free yourselves from stress.

The solution to free yourselves from stress

We have an answer for you! It is a habit that must be formed. We strongly recommend that you practise yoga poses with a partner, such as your spouse or a close acquaintance.

It may sound unbelievable, but just a few minutes a day of yoga practise will soothe your mind and muscles to the point where they feel very tranquil and relaxed. This is the primary objective.

Also read: How to Do Fish Pose (Matsyasana) in Yoga

You must begin devoting a few minutes per day to yourself in order to disconnect from your demanding daily routine. You will see how you transform into another person. A calmer version of yourself. There are 24 hours in a day, so we should devote at least a half-hour to ourselves, as it is crucial and beneficial to take care of our bodies, minds, and energetic states, and to cultivate a tranquil environment.

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Five Benefits of Chanting OM

Ajit Karn — Fri, 04 Aug 2023 18:37:48 +0000

Benefits of Chanting OM: Everything in the universe is energy that vibrates. At their most fundamental level, your body, vegetation, trees, celestial objects, and light are all composed of energy.

When you chant Om, you create vibrating sound energy, allowing you to connect with your inner Self. Om is the sound that represents you and the universe around you.

Om is believed to be the sound of universal creation.

Here we’ll take a look at what Om means and why it’s so often chanted in yoga.

What Is OM? And What is the Benefits of Chanting OM?

The meaning of Om is difficult to comprehend and convey. It is a mantra with such profound symbolism and potency that you must devote sufficient time to contemplating its meaning.

However, how do you accomplish this? Beginning by chanting Om mindfully and repeatedly will bring appreciation. Through repeated chanting of Om, one enters a meditative state and engages with Om on a level beyond the intellect. Only after experiencing Om in this manner can its sacred potency be understood.

A-U-MMM

When you chant Om, you are chanting the syllables that are the foundation of all human verbal communication. Om consists of three Sanskrit letters, aa-au-ma or A-U-M, which when chanted sound like awe-oo-mmm.

Between the rear of the pharynx and the lips, all articulated speech and language sounds are produced. The A sound is produced at the back of the larynx, the U at the front of the upper mandible, and the M with the lips when chanting A-U-M.

The three sounds are also said to represent the three states of consciousness:

A is the waking state
U is the dream state
M is the state of deep sleep

Aum, or Om, when chanted, evokes all conceivable states of consciousness. Some scholars believe that the Sanskrit insignia for Om visually represents these three phases.

The largest, lower curve represents the A of wakefulness, the middle curve represents the U of visions, and the upper, smaller curve represents profound sleep.

The Benefits of Chanting Om

1. OM helps you to connect with your true essence.

When you chant Om, you invoke everything you are at the most fundamental level. Yoga, which means “to yoke,” is the practise of becoming one with oneself.

You can practice asanas of any complexity, but by uttering Om, you are verbally, physically, and symbolically establishing a connection with your inner self and the universe.

2. OM calms the mind.

Chanting has a positive and tranquil effect on the brain and central nervous system, regardless of any spiritual or philosophical implications. Chanting Om draws you into the present moment and serves as a mindfulness anchor.

This is especially useful when you suffer from “monkey mind syndrome,” as the majority of us do most of the time. Your mind runs amok, fretting, planning, and becoming entangled in negative thought patterns. In addition, you are daily exposed to a horrifying array of negative stimuli.

Om dispels the chatter and purges the negativity, replacing them with a gorgeous sense of clarity and oneness. It functions almost as a mental cleanse.

3. OM brings you into your body.

When the A-U-M sound is chanted, the vibrations travel through the thorax, throat, and cranium. This provides a direct sensory connection to the body’s energy and can help you feel more in tune with yourself and your physiology.

In terms of the chakras, this corresponds to the heart, throat, and crown chakras, which are associated with elevated states of consciousness — precisely the states you expect to achieve through yoga.

Also read: Health Benefits of Om Chanting

4. OM connects you with others.

When Om is chanted in a classroom, the resulting sense of solidarity and community can be extraordinarily potent. You literally combine your energy with that of the other students in the classroom.

When all the individual Oms unite to form a unified Om, you find your place in the universe and can begin to recognise how much separation between individuals is an illusion.

In addition, you are connecting with the ancient yogic tradition of chanting Om, creating a bridge between your practise and the rituals of those who have chanted it for millennia.

5. OM marks the beginning and end of practice.

Our lives are typically hectic, frantic, and stressful. Yoga and meditation can provide valuable opportunities to step away from distractions and commotion and cultivate mindfulness, concentration, and awareness.

However, it can be challenging to immediately transition from the dynamism of daily life to the concentration required for yoga or meditation. Om chanting can be a powerful means to distinguish between existence and practice. It allows the mind and body to catch up and arrive in the present moment.

Similarly, at the conclusion of the practise, Om can provide an opportunity to pause and reflect, allowing for a moment to consider what has transpired.

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Integration of Yoga and Ayurveda: A Holistic System

Ajit Karn — Fri, 28 Jul 2023 20:15:07 +0000

ntegration of Yoga and Ayurveda: Yoga and Ayurveda are not limited to asanas and medicinal vegetation. Both comprise the entirety of human existence and the universe as a whole. Yoga and Ayurveda are historically intertwined and have evolved concurrently since antiquity. In modern times, over the last 150 years, they have diverged, particularly outside of India, where Yoga without Ayurveda was for a long time the norm. However, Yoga and Ayurveda are reconnecting, not only in India but globally as well. It would therefore not be incorrect to state that their reintegration represents the reintegration of the circle of consciousness, life, healing, and transformation! Consequently, it is essential to comprehend the respective functions of Ayurveda and Yoga within the Vedic system. Here are given Integration of Yoga and Ayurveda.

History Of Yoga :

The genesis of yoga dates back to theage of Mantra Yoga of the Rigveda; the ancient Vedic text that came into existence five thousand years ago. The mantras mentioned in them of the Rishis promote a Yoga or union with the higher powers of consciousness in the universe, providing the basis for self-knowledge and cosmic knowledge that were later mentioned in the Vedanta and the Vedic sciences as well.

Vedic mantras, along with corresponding rituals and meditations, were commonly utilized both for spiritual development and for the achievement of the outer objectives of life by invoking the Devatas or the Divine powers behind nature and the soul. These vast energies are characterized mainly as four important elements in the Vedas; namely Agni (fire), Vayu or Indra (air and electrical vitality), Surya (sun) and Soma (moon). Their light forms are symbolic of yet more profound inward powers of Agni as speech, Vayu/Indra as Prana, Surya as Atman (soul), and Soma as the brain. A variety of such formulations exists in Vedic texts.

The Story Of Ayurveda :

Ayurveda emerged in the Vedic context as the Upaveda or supplementary Vedic text that focused on the well-being and overall healing of both body and mind. Ayurveda initially emerged as an application of Vedic mantras and not as a different train. Every Vedic text available has a potential Ayurvedic or recuperating application, particularly Vedic customs and mantras. Numerous Vedic practices are said to allow ‘sarvayur’, which means life span as well as the totality of life, as one of their essential objectives.Recuperating and life span are thought to be common consequences of Vedic practices, with some Vedic hones particularly identified with these.

Ayurveda is normally thought to be a branch of the Atharva Veda, which carries the most mantras pointed particularly at recuperating. In any case, parts of Ayurveda can be found in all the Vedas and are inborn in the Vedic gods (Devatas) and in the Vedic cosmology.

‘Vedic Yoga, for example, we find in the Svetsvatara Upanishad, underlines how the Vedic Devatas or inestimable energies like Agni, Vayu and Soma work in the mind as powers of interior reconciliation and self-acknowledgment.

Vedic Chikitsa :

Chikitsa is a Sanskrit term for therapy. Ayurvedic course readings like Charak, Sushruta, and Vagbhatta all contain segments called ChikitsaSthana, or the ‘areas identifying with chikitsa or treatment’. They have complementary areas like NidanaSthana, ‘segment concerning to diagnosis’, and ShariraSthana, ‘segment identifying with the embodied soul’, which incorporates the anatomy and physiology of the physical body. The Ayurvedic perspective of our embodied nature (body, brain and soul) and how itworks, the reasons for infection and the treatment of illness are altogether connected in an excellent, clear, and wonderfulsystem of optimal health and ideal well-being.

Ayurveda addresses all areas of medicine, which includes diet, ayurvedic medicines using herbs, drugs, surgery, bodywork, and its own extraordinary clinical methods like panchakarma. It acquires ritual, mantra and meditation for healing of both the body and the mind. Furthermore, it imparts life-style instructions for health, life span, and avoiding illness and also exceptional procedures for rejuvenation of body and mind. It incorporates the acts of Yoga from asana and pranayama to mantra and reflection as a major aspect of its recuperating tools.

Yoga writings like the Yoga Sutras have segments like Samadhi Pada- ‘segment identifying with Samadhi or profound meditation’;SadhanaPada- ‘area identifying with spiritual practice’;VibhutiPada- ‘segment identifying with yogic powers’; and KaivalyaPada- ‘segment identifying with liberation and freedom’. The yogic study of consciousness, the inconspicuous energies of prana and mind, and different kind of spiritual practices are all associated with each other. Yogic writings contain topics of meditation, concentration, mantra, ritual, pranayama, asana, and related factors but as part of spiritual practice, not as a therapy.

We don’t discover any Chikitsa Padas or treatment segments in the standard Yoga writings. This is because the concerns in classical Yoga is related toSadhana and not Chikitsa, which was viewed as the field of Ayurveda. Above all, there is no discovery of disease, pathology, diagnosis, or ayurvedic treatment strategies apart from the approach of Ayurveda in Yoga writings. There is no Yoga system of medicine as far as diagnosis, pathology, and treatment, apart from Ayurvedais concerned.

What is discovered in standard Yoga writings are discussions of the pranas, senses, mind, nadis, and chakras, worship of deities, discussion of the inner self and nature of consciousness, and also the type of samadhi or inner assimilation. Malady is briefly discussed in some Yoga writings as it is viewed as one of the fundamental obstructions to Yoga practice. In any case, when this occurs, the dialect of Ayurveda is normally employed.

Also read: 10 Ayurvedic Rituals To Start Right Away

Integration Of Yoga And Ayurveda :

Yoga means to connect, combine, achieve balance, or integrate. A authentic yogic approach is characterised by its integration of body, prana, the senses, the mind, and consciousness. It cannot be reduced to just the body. A yogic approach to healing is neither a speciality nor a sideline, but a combination of all levels and facets of healing. From lifestyle practises and values to asana, pranayama, and samadhi, classical yoga takes an eight-fold approach. If we reduce Yoga to asana, we are not practising Yoga or an integrative approach; rather, we are falling into the same error of focusing primarily on the external material reality and neglecting the inner realities of prana, mind, and consciousness.

A genuine yoga treatment must incorporate all eight limbs. It cannot merely exclude the physical components of yoga, such as asana. The yamas and niyamas, the yogic standards and practises of right living, provide the essential basis for any spiritual or healing practise. In addition, they provide a perfect implicit rule for physicians, therapists, and yoga instructors.

Asana is the “external pharmaceutical” of yoga. It primarily treatments musculoskeletal disorders, but it also provides an ideal form of exercise for everyone and benefits numerous other conditions. However, without the proper diet, the body’s recuperative potential is limited, as the body’s actions reflect the nutrition it receives. Asana is most effective in accordance with Ayurvedic dietary and lifestyle recommendations.

Pranayama is the ‘inward medication’ of yoga. It transfers prana or vital energy directly into the body and can be used to coordinate prana as needed. Pranayama has direct effects on the doshas or natural humours of Ayurveda (vata, pitta, and kapha), which are variations of prana. Pranayama primarily treats conditions of the respiratory, circulatory, and nervous systems, but through these, it has a profound effect on all physical and mental states. Pranayama is an exceptional guide for the use of botanicals and functions similarly to them in rebalancing the development of energy within our physiological and mental frameworks.

As all forms of healing involve altering the growth of prana and increasing its recuperative energy, pranayama is an essential and direct form of body and mind healing, whereas asana is indirect and secondary. Therefore, a genuine Yoga treatment for the physical body must emphasise pranayama over asana and utilise asana in relation to pranayama.

Pratyahara is the energy concealment essential for profound healing and authentic meditation. Not attaining pratyahara indicates that we are not yet practising yoga as a sadhana or spiritual practise. In pratyahara, the prana and consciousness are retracted within. For genuine recuperation, the body and mind must be placed in a state of casual relaxation and the internal energy must be coordinated. Numerous forms of treatment, such as massage or panchakarma, significantly stimulate pratyahara, placing the patient into a state of profound relaxation from which they can expel all toxins from the body.

Yoga As A Philosophy :

Dharana is the essential mental concentration and attention-strengthening required to sustain any recuperative practise. Dhyana is reflective contemplation, the internal equilibrium of consciousness that enables the mind to heal itself. Samadhi is the unified perspective, prana, and awareness that generates the complete healing energy of the body and mind and frees us from physical, emotional, and spiritual suffering. These more advanced aspects of yoga provide the positive attitude and perspective necessary for healing to occur on any level.

The inner practises of Yoga (dharana, dhyana, and samadhi) or the inward aspect of Yoga are crucial for treating the psyche and are primarily used to treat psychological disorders. This indicates that traditional Yoga treatment is primarily a psychological practise utilising mantra and meditation. Yoga, as taught by Ayurveda, is one of the most effective techniques for healing the mind and emotions that are available in the modern world.

Conclusion :

Yoga and Ayurveda must be reintegrated in order to realise their full therapeutic and spiritual potential. Incorporating Ayurveda into Yoga provides a yogic and Vedic arrangement of medicine to account for the total therapeutic application of all aspects of Yoga. It provides a diagnosis and treatment in accordance with Yoga philosophy, as well as a diet and botanical treatment based on Yoga’s spiritual approach. Incorporating Yoga into Ayurveda adds a spiritual and mental dimension to Ayurvedic treatment, without which Ayurveda tends to be reduced to a physical paradigm in which its full Vedic therapeutic powers cannot be accurately determined.

Ayurveda conveys appropriate lifestyle recommendations for Yoga Practice and offers a comprehensive context for revealing the total therapeutic potential of all aspects of Yoga. Yoga serves as the spiritual and psychological foundation for Ayurveda and its more advanced applications.

Both Ayurveda and Yoga are required for an all-encompassing and comprehensive approach to medicine and healing, with Ayurveda providing the medicinal basis and Yoga the spiritual purpose and practises. This is the original and first Vedic plan. Reestablishing Yoga’s connection with Ayurveda is the key to developing a complete Yoga treatment and Yoga medical system. This reconnection of Yoga and Ayurveda will also serve as the foundation for a genuine dialogue with modern medicine, addressing not only specific therapies but also the underlying causes of disease and how to maintain the health and prosperity of society. Combining Yoga and Ayurveda in their full applications and in the context of Vedic science provides a comprehensive arrangement for the well-being of the body, mind, and consciousness.

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Yoga for better sleep

Ajit Karn — Tue, 25 Jul 2023 20:11:25 +0000

Yoga for better sleep: Yoga is a relaxing and restorative method to end the day. A national survey found that more than fifty-five percent of yoga practitioners reported that it improved their quality of sleep. Over 85% of respondents said yoga helped reduce tension. You can use supports such as bolsters, blankets, and blocks to make poses more comfortable, allowing you to hold them longer and continue to breathe.

Breath is essential for achieving relaxation in these poses. The breath is as essential, if not more important, than the physical pose in yoga. Utilise the tranquil and gentle Ujjayi Breath technique, also known as Ocean Breath or Victorious Breath. Deeply inhale through the nostrils. Exhale through your nostril while constricting the back of your oesophagus as if you were saying “ha” while keeping your mouth closed. This exhalation ought to sound like ocean waves (or Darth Vader from Star Wars). Use this calm and steady respiration to help you relax in each pose.

Each of these yoga poses should be held for three to five minutes before bedtime. Use your Ocean Breath in every pose except Corpse Pose, in which your breathing returns to normal.

These seven restorative yoga poses alleviate daily tension and stress. The more routinely you practise these poses, the more likely you are to get a restful night’s sleep. Here are defing 7 Yoga for better sleep.

Seven Yoga for better sleep

**1. Wide-Knee Child’s Pose (Balasana)**

This resting pose provides a sense of calm and stability. Be cautious if you have hip or knee injuries.

Kneel on the floor and bring your big toes together.
Separate your knees hips width apart or as wide as the edges of the mat.
Exhale and sink your torso onto your thighs.
Let your hands relax alongside your torso, so your arms are pointed to the back of the room, palms facing up. This should release shoulder tension by widening your shoulder blades away from each other.
If you want a more active pose, reach your hands forward, palms down on the mat.
Keep your forehead on the ground. Roll your head to each side gently. This releases tension in your brow.
Take slow and steady breaths, in and out through your nose.

**2. Standing Forward Bend (Uttanasana)**

Stand with your feet hips width apart. Inhale deeply.
Exhale and extend your torso forward and over your legs to elongate your spine.
Hold onto your elbows or let your hands rest on your shins or the floor.
Do not strain to reach the floor—the purpose is not to achieve a perfect shape, but is to elongate the spine and relax your neck and shoulders.
This forward bend allows you to relax your neck tension and gently stretches your hamstrings, calves, and hips. Be careful if you have a back injury.
If it is difficult for your hands to reach the floor or your back is uncomfortable, place blocks under each hand to provide more support.
Breathe in and out through your nose slowly and smoothly.
If you have tight hamstrings, keep your knees “soft” by bending them slightly so thatyour chest can relax on your thighs.
Gently shake your head “yes” and “no” to relax and loosen your neck muscles.
To come up, roll up slowly to standing to avoid getting light-headed.

**3. Standing Half Forward Bend (Ardha Uttanasana) at the wall**

This is another modification of the pose, standing forward bend. Video available here.

Place your mat perpendicular to the wall.
Stand about a foot away from the wall.
Your feet should be hips width apart and parallel to the edges of the mat.
Press your hands against the wall with your palms spread at the height of your hips.
Step back with your feet hips width apart and lower your torso until you come into a flat back position, so that your torso is perpendicular to the floor.
Use your palms to press the wall away from you to lengthen your back.
Press into all four corners of your feet.
Keep your ears in line with your arms.
Adjust your distance from the wall to make sure your body is at a 90-degree angle (L shape). If you are too close to the wall, your back and arms will not be able to be fully extended. If you are too far from the wall, you will not be able to bend forward enough.
Continue to breathe deeply as you press the wall away from you with your palms.

**4. Reclining Bound Angle (Supta Baddha Konasana)**

This pose eases tension in your hips and groin area. Be cautious if you have knee, hip or groin injuries.

Lie down on the mat.
Bend your knees, and place your feet on the floor, close to your tailbone.
Bring the soles of your feet together and allow your knees to relax away from each other, while placing blocks or firm cushions underneath your knees on each side to support your hips.
If you have tight hips, you can adjust your feet so that they are further away from your tailbone or add more blocks or cushions under your knees for additional height.
Relax your arms on the floor about 45 degrees away from your torso, palms facing the ceiling.
Do not press down on knees to create additional tension. Gravity is already doing the work.
You should feel a gentle stretch in your hips and groin, but it should not be painful.

**5. Legs Up The Wall Pose (Viparita Karani )**

At the end of the day, especially if your job involves staying on your feet, your feet and ankles can get swollen and tired. This simple pose helps recirculates your blood flow.

Find an empty space on your wall and place your mat perpendicular to the wall.
Sit down on the mat and bring your left or right side to the wall as close as possible, so your side body meets the wall.
Lie back onto mat, and gently place your legs up the wall.
Relax your arms by your sides.

6. Corpse Pose (Savasana)

Corpse pose is the traditional final resting pose of yoga practice. You can let your breath return to normal in this pose.

Lie back on the mat.
Hug your knees in towards your chest tightly and take a deep inhale.
Exhale and stretch your legs out away from you while keeping your tailbone grounded on the mat.
Your feet should be hips width apart and relaxed away from each other, toward the edges of the mat.
Let your lower back soften and relax. You should not feel any pain or tightness in your lower back.
Relax your arms at your sides, palms facing upward.
Check to make sure your shoulders are not hunched, and, if so, relax your shoulders away from your ears.
Optional: Place a folded towel over your eyes to block out any light.

7. Legs on a Chair Pose

Those with lower back, knee, or hip ailments who have difficulty completely extending their legs up the wall can benefit from this pose.

Place a chair at the end of your yoga mat so that it faces you.
Place a folded towel or blanket on the seat of the chair. Depending on the height of the chair, you may need a few folded blankets under your sacrum as well.
Sit close on the mat, with your seat close to the front of the chair.
Lie down on one side with knees bent in fetal position. Scoot onto the center of the mat.
Roll onto your back with bent knees so that your calves can rest on the seat of the chair.
Your thighs should be at a 90-degree angle to your shins.
Keep your arms relaxed at your sides, palms facing up.

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Benefits of bedtime yoga

Ajit Karn — Tue, 25 Jul 2023 19:22:40 +0000

Before falling into a tranquil, restful night of profound sleep, yoga is a fantastic method to release any mental or physical tension.

The quality and duration of your sleep may be enhanced by incorporating a calming yoga practise into your evening regimen. This is notably advantageous for individuals with light sleep, insomnia, or limited sleep time.

Learn about the benefits of bedtime yoga, yoga positions to attempt, and success strategies in the following text.

Benefits of bedtime yoga

Consider the benefits of bedtime yoga.

1. Alleviates insomnia

Regular yoga practise can help you manage insomnia symptoms. You may be able to fall slumber more quickly, sleep longer, and return to sleep if you awaken during the night.

Yoga and other mind-body therapies are effective for treating insomnia and promoting improved sleep, according to research conducted in 2019. In addition to yoga, individuals who practised meditation, tai chi, and qigong exhibited enhanced sleep patterns.

There is a need for additional research to expand on these findings.

2. Weight loss

A consistent yoga practise is associated with weight loss and restful slumber. Yoga before bedtime may improve sleep, which may have a positive impact on weight maintenance and weight loss. Additionally, it may help you become more mindful of your dietary behaviours.

3. Improves sleep quality and quality of life

Yoga is a non-pharmaceutical alternative to the sleep aids commonly prescribed to senior individuals.

Researchers examined the long-term effects of yoga on senior individuals in a 2013 study. In comparison to the control group, they discovered that yoga practise had a positive impact on sleep quality and quality of life overall.

4. Promotes relaxation

Yoga may help induce the body’s relaxation response, also known as a tranquil state. This contradicts the fight-or-flight response. Practising calming yoga poses may help you unwind and enter a state of diminished arousal.

This may result in a decrease in blood pressure and cortisol levels. Stress-related concerns such as weight gain, anxiety, and insomnia may be alleviated by a routine.

Also read: Daily breakfast consumption may be healthier for the heart

Drawbacks

As long as you perform the poses safely, there aren’t many disadvantages to practising yoga before bed. If you believe that even moderate poses will sufficiently stimulate your mind or body to keep you awake, you should avoid them. Focus instead on meditation, breathing exercises, or tai chi.

In the later hours of the day, your body may be more pliable and supple. Utilise muscular strength to counterbalance flexibility and avoid exceeding your limits. Before beginning a new practise, if you have any medical concerns, including injuries, you should consult your doctor.

Yoga positions to attempt

Perform these passive and mild yoga positions to prepare your body and mind for sleep.

Legs-up-the-Wall

You can use a cushion or bolster under your hips. To modify this pose, place the soles of your feet together or open your legs wide.

Sit with your right side alongside a wall.
Swing up your legs against the wall as you lie on your back, placing your hips against or close to the wall.
Rest your arms in a comfortable position.
Follow your breath and focus on releasing tension in your body.
Stay in this pose for up to 5 minutes.

Reclined Butterfly

This calming restorative pose quiets the nervous system and alleviates stress. For extra support, place blocks or cushions under your knees.

From a seated position, press the soles of your feet together.
Open your knees to the sides.
Lie down on your back.
Place your hands in a comfortable position.
Hold this pose for up to 5 minutes.
You can also do this as a stretch with a partner, as seen in the GIF above.

Child’s Pose

This relaxing pose enhances flexibility while lengthening and stretching the spine. For extra support, place a cushion under your forehead, chest, or thighs.

From tabletop position, sink your hips back toward your heels.
Place your knees close together or out wide.
Relax your chest and allow it to sink into your thighs.
Relax any tension along your spine.
Stay in this pose for up to 5 minutes.

Corpse Pose

Perform this pose at the conclusion of your practise. During this time, you are free to simply unwind. Or, you can practise guided imagery, meditation, or yoga nidra.

Lie on your mat or in your bed.
Position your feet a little wider than hip-distance apart.
Align your head, neck, and spine.
Focus on your breath as you completely let go of tension in your body.
Allow your body to fall heavy.
Stay in this position for up to 15 minutes.

Yoga nidra

Yoga nidra is a type of guided meditation that improves sleep quality, reduces stress, and encourages a deep state of relaxation. The practice involves lying down, breathing deeply, and following the verbal cues that work to calm your mind and melt away tension.

Here are a given few yoga nidra tips

Tips and tricks

There are several ways to get the most out of your bedtime yoga routine. Set an attainable time, even if it’s only 10 minutes. This way you’ll have plenty of time to complete your chosen practice, extend the session if time permits, and make it to bed by your designated bedtime.

Choose leisurely yoga practises, such as Hatha, Yin, or restorative. Avoid yoga practises such as vinyasa and Bikram yoga. Concentrate on tranquil, restorative, and inward-focused poses.

Backbends and other active, energising poses should be avoided. At the conclusion of your session, perform breathing exercises that facilitate restful slumber.

Choose a comfortable temperature, remove all electronics from the room, and use candles or an essential oil diffuser to create a calming aroma.

For extended holds, practise in a room with subdued illumination and wear an eye mask. Choose sleep-inducing music for the background, such as binaural rhythms or Solfeggio frequencies. Noise-cancelling devices are available for use.

How to change your routine

Make straightforward adjustments to your nocturnal routine. Plan your yoga practise around a few attainable objectives based on the time you have available and the primary enhancements you wish to achieve.

Determine what motivates you to adhere to your routine. This may involve tracking your progress electronically or in a journal, rewarding yourself, or having a partner to hold you accountable.

If you reside with others, you should inform them of your evening regimen. Be lenient with yourself if you fall out of routine. You can always commit to beginning anew the next day.

The bottom line

Yoga before bedtime is beneficial for individuals with numerous slumber issues. Practising yoga before bed may be precisely what you need whether you’re seeking deeper or more restful slumber.

Perform these poses to alleviate muscle tension, decompress, and rejuvenate. Keep in mind that it may take up to a few weeks before you see results from your practise. Keep a journal so you can track your progress and determine which aspects of your exercise regimen provide the greatest benefit.

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9 Benefits of Meditation Backed by Science

Ajit Karn — Wed, 19 Jul 2023 20:30:33 +0000

Benefits of Meditation Backed by Science: It’s believed that meditation has been around for 5,000 years, originating in India. According to the latest research and oral history, the yogic tradition of meditation can be traced back to Shiva, a great spiritual master who systematized both yoga and tantra about 7000 years ago. Millions of people have felt the many benefits of a regular meditation practice in one of its many forms (mindfulness awareness, transcendental, vipassana, yogic, and others).

While scholars in the West first learned of ancient meditation teachings in the 18th century, it wasn’t until the 1960s and 70s that the practice of meditation became more popular with westerners. Today, for many people meditation has become decoupled from its roots in the religious traditions of Hinduism and Buddhism, allowing it to spread to those of various faiths. Now, with modern understanding of neuroplasticity (the ability of adult brains to change significantly) and the advent of new technologies such as functional magnetic resonance imaging (fMRI), scientists are beginning to uncover exactly what is happening in the brains of meditators. Much of what they’ve found aligns with what meditation practitioners have known for thousands of years.

So how can the seemingly simple act of just sitting still and focusing on the present moment actually effect — even physically change — your brain and body? Here are given nine Benefits of Meditation Backed by Science.

Nine Benefits of Meditation Backed by Science:

1. Decreased Anxiety. Regular meditation decreases anxiety by weakening the connection between two parts of the brain: the amygdala, which is responsible for the bodily sensation of fear, and the ventromedial prefrontal cortex, which is responsible for processing information about the self, sometimes referred to as the “Me Center.” In non-meditators, the neural pathways between these two areas of the brain are quite strong, causing us to over-react to fear triggers and worry that things are more serious or dangerous than they truly are. Meditation not only weakens this connection, it also strengthens the part of your brain that can actually assess situations more objectively. Thus, with regular meditation, you are better able to let fear triggers pass without a cascade of anxiety.

2. Better impulse control. Impulse control is governed by the brain’s frontal lobe. As meditation trains the brain to better discern what is a true threat by weakening the connection between the amygdala and the ventromedial cortex, the meditator is better able to avoid overreacting to a range of potentially upsetting situations. A 2012 study confirmed that meditators performed better than non-meditators when performing a word-colour task (called the Stroop task), which requires both attention and impulse control.

3. Increased ability to overcome craving. Meditation can be beneficial to those recovering from addiction thanks to a few different effects it has on the brain. All the benefits of emotional regulation, decreased anxiety and improved impulse control can be strong allies in the day-to-day maintenance of addiction recovery. Certain forms of simple meditation have been found to help balance the function of the pineal gland, crucial in the type of emotional regulation needed to resist addiction cravings.

4. Increased empathy. The part of your brain involved in social relationships is called the dorsomedial prefrontal cortex. It helps us see how other people are different from ourselves. Another part of the brain, the insula, is responsible for the bodily sensations actually involved when we feel empathy. In the brains of a meditators, these connections are strengthened — and the structures themselves are actually physically thicker than non-meditators — thus increasing our capacity to feel compassion for someone who is different from us.

5. Improved attention and mental processing. A recent study of people who’ve practiced long term meditation found an increase in the amount of folds in the prefrontal cortex. This folding — called gyrification — is associated with faster mental processing. Gyrification essentially allows the brain to make better use of the limited space inside the skull. Scientists have also found that In people who’ve meditated five years or more, the hippocampus, key to memory and learning, actually contains more gray matter than non-meditators.

6. Improved immune system response. Though the mechanisms are not yet completely understood, those who meditate appear to have an immunity advantage. One study compared two groups of men with HIV. In just eight weeks, the group that regularly practiced meditation was able to maintain certain immune cells, while the non-practicing group experienced a steep decline. Researchers suspect this advantage is due to meditators’ reduced secretion of adrenaline and cortisol, two hormones that can negatively impact the immune system. Other studies show that meditators have more immune antibodies, and that the number of antibodies in an individual can be boosted by regular meditation in as little as eight weeks.

7. Prevention of depression. Meditation’s ability to teach people to let go of dysfunctional thoughts is proving a powerful tool to prevent relapse of depressive episodes. A 2015 study found that mindfulness-based cognitive therapy (MBCT) worked as effectively as antidepressant medication and better than a placebo to prevent a recurrence of depression in those who’d previously suffered the condition.

8. Reduced cognitive decline from aging. A recent small study from Harvard’s Beth Israel Deaconess Medical Center showed that meditation can have cognitive benefits even for those who already have some cognitive impairment due to aging. Participants in the study who practiced mindfulness based stress reduction and yoga improved neural connectivity in the “default mode network” of the brain, the area related to remembering events and envisioning the future, and experienced less atrophy in the hippocampus than the control group. This could have great implications for patients in the early stage of dementia, as few treatment options are currently available.

Also read: The Hidden Benefits of Yoga Asanas

9. Heightened creativity. Both experienced and new meditators alike found their creativity improved in a small study conducted in 2014 at Leiden University. Creativity is comprised of both divergent thinking — coming up with innovative ideas — and convergent thinking — being able to see the connections between different concepts. All meditators in the study showed bolstered divergent thinking, while the more experienced meditators had an advantage over the novices when it came to insightful convergent thinking.

While different types of meditation affect the brain differently, and science has not yet quantified the precise amount of meditation necessary to attain any given benefit, there are two key takeaways from the current pool of research:

1. Even a short course of meditation practice — as little as 8 weeks — can provide beneficial brain changes.

2. To retain the benefits of meditation you have to keep meditating. That’s the double edged sword of neuroplasticity – while meditation can change your brain for the better, ceasing a meditation practice means losing those benefits until you hit the cushion regularly again. Furthermore, the longer you practice, the more your brain changes.

For those who’ve been meditating for a long time and have seen the benefits first hand, the recent scientific findings will come as no surprise. But good data on the benefits of meditation is key to increasing the practice and spreading the positive impact of meditation across the planet for the betterment of all beings.

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The Hidden Benefits of Yoga Asanas

Ajit Karn — Wed, 19 Jul 2023 20:00:25 +0000

The Hidden Benefits of Yoga Asanas: BiO- psychology, which gives asana practise a completely new dimension, is unquestionably the greatest thing since sliced bread.

According to Rajadhiraja yoga, what are the specific benefits of yoga Asans? In this article, I will discuss the deeper value of yoga asanas, founded on a novel yet ancient science revived by the yoga master Anandamurti in the 1980s through his teachings of bio-psychology and yoga psychology. Lets discuss on The Hidden Benefits of Yoga Asanas.

The Hidden Benefits of Yoga Asanas

Let’s first take a look at the more obvious benefits:

Yoga asanas tone the muscles, develop flexibility and improve posture and spinal alignment. Asanas, or yoga postures, fundamentally act as a lubricating routine to the joints, muscles, ligaments and other parts of the body, increasing circulation and flexibility. Yoga postures initially focus on improving body flexibility (your body is as young as it is flexible). They focus on the health of the spine, its strength and flexibility. The spinal column houses the all-important nervous system – the telegraphic system of the body. By maintaining the spine’s flexibility and strength through exercise, circulation is increased and the nerves are ensured their supply of nutrients and oxygen.

Even though these are important aspects of asana practice they are only superficial ones. This is where most schools of yoga stop in their exploration of yoga asanas. There is much more depth to the asanas than meets the eye.

The peculiar effect of the asanas on our inner organs and glands

Health is a state wherein all organs function perfectly under the intelligent control of the mind. Yoga is the only exercise system known today that massages the internal organs and endocrine glands, thus balancing the secretion of hormones, which are responsible for our emotional states. Yoga asanas prevent the expression of negative emotional states like anxiety, depression, a sense of hopelessness and defeatism, replacing them with enthusiasm, joy, a positive outlook and peace. Take the thyroid gland for example. The over-secretion of the thyroid and parathyroid glands causes insomnia, emaciation and irritability; under-secretion on the other hand results in the opposite: lethargy (abnormal need for sleep), obesity and sluggishness. In order to balance the hormonal secretion of the glands a combination of yoga asanas are prescribed. This is a science in itself.

What is the ‘Full Yogic Breath’?

In order to understand the profound effect of the asanas further, we must also understand the importance of proper breathing, as the two work hand in hand synergistically. Yoga uses deep abdominal, diaphragmatic breathing, also called the “full yogic breath”. Deep, slow and regulated breathing provides a steady intake of oxygen that has the ability to neutralize the build-up of lactic acid in muscle fibres that is most common in forceful movements that lead to sheer muscular development.

Please note the movement of the chest in the anatomical image above: notice the specific movement of the diaphragm, chest and the belly. While inhaling, when using the diaphragm correctly, it will cause the expansion of the belly and the chest. On the other hand during exhalation when the diaphragm relaxes, the belly contracts and the chests relaxes and contracts.

Irregular Breathing = Restless Mind

Yogic breathing exercises are called pranayama, which means control of prana or vital energy.

Prana is the subtle vital energy that keeps us alive. The grossest manifestation of prana in the human body is the motion of the lungs. This motion of the lungs acts like the flywheel that sets the other forces of the body in motion. The subtlest expression of prana is thought. Thus breath and thought are connected. Rapid breathing prevents clear thinking, whereas slow and deep breathing allows for deep and clear thinking. When we concentrate and consciously regulate the breathing we are able to store a greater amount of prana. People with a great amount of prana radiate vitality and strength. Asanas also calm the flow of prana, vital energy, which is essential for deep meditation. A restless and agitated mind – a sign of the prana moving randomly through the body – will not allow one to access deeper meditative states. Hence it is important to regulate the prana through the practice of asanas and the prescribed breathing that accompanies the practice.

Also read: The Spiritual Side of Yoga

Purification of Nadis and Activation of Spiritual Energy

Precision in the practice of asanas is key to the achievement of the highest possible benefit and purification of the nadis (subtle nerve channels) in preparation for the state of Samadhi (total absorption in cosmic ideation), the 8^th and highest limb of Ashtanga Yoga.

There are specific asanas which are designed to assist with the rise of the kundalini (the spiritual energy lying dormant in the lowest or root chakra) up through the spinal cord. These asanas work on purifiying the nadis, clearing the pathways of the susumna, ida and piungala nadis and unblocking the chakras (psycho-energetic centres).

Asanas are powerful in that they work on the entire physic-psycho-spiritual system by assisting in creating an extremely subtle body and mind, the basis of spiritual elevation.

How to make the connection between movement and breath along with a very specific system of breathing during the execution of asanas and a certain way of holding the postures that benefit not just the outer physical body but also the inner organs, glands, chakras and subtle body, is what we teach aspiring teachers on our yoga teacher training courses.

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