May 14, 2022

Some of the common contraindications of asana practice are as follows:

High BP and cardiac conditions: People with hypertension or high blood pressure should generally avoid inverted asanas or any asana where the heart is above the head and poses that put additional pressure on the heart and increase the blood pressure. Ex: Avoid sarvangasana, sirsasana.

Joint issues: People who have problems with ankles, knees, hips, wrists, and shoulders should skip or adapt to asanas that don’t put pressure or stress on the joints. Ex: Avoid plank pose for weak wrists.

Pregnancy: The body keeps changing during pregnancy and so should the yoga practice. It is advisable to modify, and adapt asanas according to the stage of pregnancy and avoid poses that put pressure to the abdomen and back, especially backbends and twisting asanas and prone poses. Ex: Avoid Bhujangasana, chakrasana.

Surgery and injury: People who have undergone surgery or are injured should first consult a doctor to determine when they can resume/start a yoga practice and how it can affect the operated or injured area. Ex: Avoid hip flexing asanas like balasana, garudasana after a hip replacement surgery.

Seniors: Classes for seniors should generally be slow-paced as they may have osteoporosis or other health problems. Asanas should be modified to avoid fractures and ensure safety. Ex: Avoid spinal twists and flexions for osteoporosis.

Hernia and ulcers: People with severe ailments like this should avoid core strengthening asanas as they worsen the condition. Ex: Avoid Naukasana.

Sciatica and back problems: Avoid asanas that involve advanced forward folds and backbends as this will only worsen the condition. Adapt to gentle, restorative asanas that work on easing the pain. Ex: Avoid Paschimottanasana.

May 13, 2022
How Yoga Can Help Regulate Thyroid

Thyroid disorder has become very common over the last decade. It is an endocrine disorder that either manifests as hyperthyroidism or hypothyroidism which is excess or under-production of the thyroid hormone. These hormones adversely affect metabolism in our bodies when not produced in precise quantities. Some symptoms include fatigue, weight gain or loss, change in heart rate, and swelling of the neck. A stressful lifestyle is a foundation for all diseases, and there is a known connection between thyroid aggravation and stress. Yoga is known to improve thyroid function by reducing stress. The twisting, compression, and stretching that is required for yoga asanas aids in massaging the butterfly-shaped thyroid gland to regulate the releasing of hormones.

Sarvangasana (Shoulder Stand Pose)
  1. Lie down in the supine position or lying on your back.
  2. Raise your legs slowly upward and bring them to a 90° angle.
  3. Bring the legs towards the head by raising the buttocks up.
  4. Raise the legs, abdomen and chest; try to form a straight line.
  5. Place the palms on your back for support.
  6. Place the chin against the chest.
  7. Maintain the position as long as it is comfortable.
  8. Try to maintain the pose for up to 30 seconds or more.
  9. Slowly return back to the original position.
  10. While doing this, first lower the buttocks with hands supporting the back and slowly come to the surface or in the original position.
  11. Perform it twice or thrice.
Halasana (Plough Pose)
  1. Lie down on the surface of the floor in a supine position. Keep your arms beside the body and put the palms face down.
  2. Bend your knees and rock your legs right up and back.
  3. As you exhale slowly, straighten the knees for attaining proper posture. Make sure that you keep the torso perfectly perpendicular to the floor while stretching and extending the legs fully.
  4. Inhale slowly and draw the chin away from the sternum; soften the opening of your throat just up the shoulders and press into the ground using your upper arms for creating a lift.
  5. In order to make the most of this pose, move your legs as further as possible from your head. You will achieve chin lock during this stage. The pressure at this point is put on the thyroid glands.
  6. Interlace your fingers behind your back to gently the shoulder blades squeeze together. If you want, you can also slide your arms right to your head to grab your toes.
  7. Stay in this position while maintaining your breathing for about 4 to 10 counts based on your overall level of comfort.
  8. Exhale as you gradually retrieve your legs and keep them perpendicular to the mat.
Matsyasana (Fish Pose)
  1. Sit in Lotus Posture. Have a couple of slow and deep breaths.
  2. Bend slowly backwards and lie on the floor without releasing Lotus Posture. Support your body with your forearms and elbows while bending backwards.
  3. Lift the chest a little upward. Turn the crown of the head towards the floor. Make an arch of the back to the maximum comfortable extent.
  4. Hold on the big toes with elbows touching the floor. Now the body is supported by the legs, buttocks, and head.
  5. Breathe slowly. Keep the position as long as it is comfortable.
  6. To release the position, bring down the back to the floor and straighten the head. Come back to the sitting posture by placing the palms on the floor. Release the Lotus Posture.
  7. Repeat the above steps with the legs crossed on the opposite side in Lotus Posture.
Setubandhasana (Bridge Pose)
  1. First lie down in Shavasana or in spine position.
  2. Your arms should be on the sides of your thighs.
  3. Now, fold your knees and clasp your ankle with your palms.
  4. The distance between the feet should be 10 inches.
  5. With each inhale, raise your back in a relaxed manner as possible as you can.
  6. One can also be on toes by raising the heels. It gives more stretching to the back as well as the neck.
  7. Maintain the pose for 30 seconds or more with slow inhaling and exhaling.
  8. Bring your back down with a deep exhale and have a rest.
  9. Repeat this process 3 to 5 times.
Bhujangasana (Cobra Pose)
  1. To start the pose, lie on your stomach and place your forehead on the floor.
  2. You can have your feet together, or hip-width apart.
  3. Keep the tops of your feet pressing against the floor.
  4. Place your hands underneath your shoulders, keeping your elbows close to your body.
  5. Draw your shoulder blades back and down, and try to maintain this throughout the pose.
  6. Draw your pubic bone towards the floor to stabilize your lower back, and press your feet actively onto the floor.
  7. With the next inhale, start lifting your head and chest off the floor. Be mindful of opening the chest, and don’t place all of your weight onto your hands. Keep the elbows slightly bent and keep the back muscles working. Take your hands off the floor for a moment to see what is a comfortable, maintainable height for you.
  8. Keep your shoulders relaxed.
  9. With the exhale lower yourself back onto the ground.
  10. Take 2-3 rounds of inhaling yourself up into the cobra, and exhaling down to the floor. Then hold for 2-3 full breaths, and come back down. Rest on the floor for a few breaths, or enjoy Child’s pose as a gentle counterpose.
Who Should Avoid

Weak or injured cervical muscles. Weak legs, weak hamstring muscles or calf muscles. Pregnant women or women during their menstruation time should avoid these. Those with enlarged thyroid, spleen and liver should avoid these yoga poses as a lot of pressure is put on the lower abdomen during this pose.

May 12, 2022

India, the fabled land of seers, sages, spiritual leaders and healers has been a beacon of light for the West for centuries. It is known for its tremendous cultural power that has maintained a deep impact on the world for thousands of years. Therichness of India’s culture is manifest in a myriad traditions, languages, faiths and rituals that lend it both wealth and depth. People of this revered land exude a sense of vitality and positive energy that conveys the essence of life. Though the west has cast its influence through colonial rule, the people of India still hold on to their rich culture and heritage which is a thing to be marvelled at.

Arguably, the most trending thing in the world, yoga is believed to have originated in India about 5,000 years ago. As per the yogic lore, Adiyogi, the first yogi, transmitted the science of yoga to the legendary Saptrishis or “seven sages”. He presented and explained 112 ways through which mortal beings can surpass their limitations and unleash their ultimate potential. Adiyogi’s offerings were carried to different parts of the world by these seven enlightened sages. Agastya, the sage who travelled across to the Indian Subcontinent was the most effective in terms of incorporating the spiritual process in practical life, not just as an ideology but as a way of life itself. It is his teaching and philosophy that has crafted the Indian culture around a core yogic way of life.

However, it was not until the birth of another legend, Maharishi Patanjali, that the diversified and complex Yogic knowledge was assimilated into a certain format known as Yoga Sutra. Believed to be the incarnation of Anantha, the thousand headed serpent king, he was blessed with a deep understanding of the human body, human mind and human consciousness. His concise Sanskrit rendering of the essential philosophy and technique of yoga forms the cornerstone of Yoga literature. It is still popular today, and is a part of almost every yoga curriculum.

There is within each mortal being a spark of creativity, call it the soul, the life force or by whatever name. It is this spark that forms the basis of human consciousness. Every individual is unique in himself because he brings forth a special amalgamation of forces revolving around a spiritual core. Yoga helps us connect this spiritual core with the all prevading cosmic source.

The four paths of Yoga, namely Bhakti Yoga, Karma Yoga, Gyana Yoga and Raja Yoga allow us to drive away the clouds of ignorance from our consciousness. These four yoga paths are not independent of one another. Each yoga path is intricately linked to the other. When we are devoted to God, we are bhakti yogis. When we stand for our fellow human beings we are Karma Yogis. When we engross ourselves in Yoga Practices, we are Raja Yogis. When we reflect upon the true purpose of life, we are Gyana Yogis. As is commonly said, “All roads lead to Rome.”, so all paths lead to Salvation.

With increase in urbanization and emergence of start-ups, stressed lifestyles have become the order of the day in most cities. With lesser time to embrace the nature and seek physical and mental calmness, many take to Yoga as a regular regime. This is one of the main reasons why yoga retreats are catching up in India like never before.

Besides, yoga is not about escaping from a stressful routine, but it is the way to unite with one’s highest potential, one’s real self and thus, be empowered to face life with a calm mind and a positive attitude. The word ‘yoga’ comes from the Sanskrit term ‘yuj’ which means to unite. Yoga, thus, is the path to uniting with our true, creative, higher selves and with the Universal consciousness or God. The aim of yoga has always been to integrate; to restore a state of perfect balance. Yoga is not just an isolated practice but a state of mind or a way of life. A yogi is the one who lives and acts with an awareness of being in communion with the Source.

So here are some of the idyllic yoga retreats that you can visit to spend time in solitude, and learn this ancient art of connecting with yourself and with the flow of life.

Bihar School of Yoga, Munger:

Tucked away in the serene ambience of Gaya, Bihar School of Yoga is a spell binding Yoga retreat in Northern India which allows you to enter into the realm of salvation. While the serenity of this spiritual centre makes it an ideal place to connect with your inner self, revitalize your mind, body and soul, and feel alive, its ethereal scenic beauty also attracts numerous yoga lovers who travel here from across the world to transcend into a state of peace. A typical day at this offbeat retreat begins at 4 am and ends at twilight around 6 pm. In between are times of meditation, Satsang, Kirtans and different types of Yogic Practices such as Raja, Hatha and Kriya Yoga along with a little bit of rest. You can also
soak in the enlightening workshops being conducted by spiritual gurus at the centre.

Himalayan Iyengar Yoga Centre:

“Yoga is not just for a yogi to gain enlightenment and freedom but also for the common man to be peaceful and happy learning to adapt to the present environment and adopt a lifestyle that brings harmony.”

Perhaps it this ideology which has been driving Himalayan Yoga Centre since 1984. Founded by the renowned Yoga guru BKS Iyengar and well known for its rigourous, dedicated yet, practical approach, the centre boasts of an array of yoga and meditation courses to suit various requirements and time frames of visitors. Because it is situated in the arms of Himalayas, the visitors can get a rare opportunity to experience the quietness and peacefulness unknown to the urban world.

Ananda in the Himalayas, Uttranchal:

If you are thinking about taking a break from the stressful lifestyle of cities and are craving to immerse yourself in a spiritually rejuvenating yet luxurious experience, head to this award winning resort located in the Himalayan foothills. Perched at a height of 4350 ft, the place offers a breathtaking sight of the graceful Sai forests and Ganges river valley.

Once you step foot into this wellness centre, you will have a choice to pamper yourself with aromatic and soothing massages or be introduced to different types of meditation and well tried ‘Shuddhi Kriyas’ intended with the motive of restoring balance and harmonizing energy in the body.

Sivananda Yoga Vedanta Dhanwantri Ashram, Kerala:

Ever closed your eyes and wished you had your personal button to make your life easier and less stressful?

Well, dreams do come true. Especially when you arrive in this ashram located in God’s own country. Formerly an ayurvedic sanctuary of healing, the spiritual complex offers an ideal atmosphere for the practice of yoga and meditation. The best thing about this place is the library that boasts of a rich collection of books on yoga and related topics. Visitors also get to enjoy fresh fruit salads, fresh
juices and snacks prepared with love and care.

Osho Meditation Resort, Pune:

Intricately linked with Pune’s identity, this world renowned resort, located in a leafy, luxurious northern suburb, has been serving humanity since the death of Osho, a well known contemporary spiritual Guru in 1990. Situated at a distance of 7 kms from Pune airport, this sprawling property offers a unique blend of traditional Vedic life and luxurious modern amenities. With its lush gardens, luscious walking trails, luxury spa and contemporary architecture, it is, to the weary souls, the perfect place to indulge in some deep meditation. Come to this spiritual sanctuary and master the art of watching your habitual patterns in a new way.

Isha Yoga Centre, Coimbatore:

“ The reason why the ashram is being structured and created the way it is, is to make people understand that a spiritual process does not mean barrenness of life. Spiritual process means grandeur of life.”

The majestic spiritual retreat centre is constructed in the foothills o the Velliangiri mountains, forty kilometres from the city of Coimbatore in Tamil Nadu. The centre is dedicated to fostering inner transformation and creating an established state of wellbeing in individuals. Established by Sadhguru, a renowned modern – day spiritual teacher, the centre is a powerful hub for inner growth and offers the four paths of yoga – gyana (knowledge), karma (action), kriya (energy) and bhakti (devotion). It is also complete with all modern amenities that make it an ideal destination for anyone seeking spiritual solace.

May 11, 2022

1. Controlled Breathing for better running

Breathing is the foundation of the yoga practice. Whether you’re engaging in a powerfully moving yoga session or a mellow meditative class, breath is the key. It helps the practitioner focus, oxygenate the body, bring clarity to the mind, and much more. If you’re a runner, this is optimal for you to improve your running skills. In yoga, you learn how to effectively breathe to improve blood and oxygen flow. Intentional breathing conditions your heart. Mindful breathing also affects your sympathetic nervous system.

2. How does yoga improve Flexibility?

Many turn to yoga to improve their flexibility. This is certainly true if you’re athletic and want to have more mobility and greater range of motion. Yoga classes are designed to open up the body in areas that may hold tension, muscle soreness, or joint tightness. There is a wide range of yoga poses, particularly hip openers and hamstring stretches that will help the runner achieve that goal. If you’re a long distance runner, for example, having flexible legs will assist your performance when you’re aiming for long-range running. Further, having more mobility in your hips will positively impact your stride, especially if you’re a racer and need to get ahead of the pack. Yoga can assist you in these areas.

3. Leg Strengthening is possible with constant yoga practise

As a runner, you generally want to have strong legs. Although you may regard yoga as a practice that only focuses on flexibility, it also helps with strength. There are a number of yoga postures, like Warrior 2 or Goddess Pose, that focus a lot on the large muscles of the legs to build more endurance strength. When you hold yoga postures, small muscle fibres are triggered and overtime grow to enhance the strength in that particular body part.

4. Joint Conditioning

There can be quite a bit of wear and tear on your joints if you’re an avid runner. It would be important to find ways to keep your joints, especially in your hips, knees, and ankles, well-conditioned to endure your active sport. There are several ways you can do this in yoga. There is a style of yoga practice called Yin Yoga in which you hold certain poses for a long period of time to release connective tissue. Areas of focus may be shoulders, hips, back, knees, and hips. When a runner’s joints get tight from overuse, this type of practice is ideal. And because you can build strength in other styles of yoga, you can anticipate strengthening the muscles around these sensitive joints to help support their function over time.

5. Core Strengthening with Yoga

There’s no question that having a strong core is essential for runners. This is the stabilizer for the entire body. When your back muscles and abdominal muscles remain strong, you can become a more effective runner. These stabilizers keep you upright, and manage the movement of your arms and legs. To further condition and strengthen your core, yoga is a go-to remedy for that. One of the physical components of yoga is to intentionally stabilize your core. The idea is so that you’re able to sit upright comfortably while meditating. If your core muscles are weak, there is a tendency to collapse along the spine which may create pain or discomfort; this would certainly be a distraction in a meditative practice. Yoga that involves  asana, or postures, help to relieve and strengthen the areas of the body that would cause distraction: tight hips, shallow breath, and a weak core. This can go for your running practice, too. Having a stronger mid-section will keep you upright while running; you may even feel lighter on your feet.

6. How does Yoga Prevent Injuries?

Being an avid runner, you also run the risk of injuries. You can practice yoga to help prevent those injuries. When you’re more limber and strong, your body will have the stamina and overall capacity to take on the impact of running. Taking alignment-based yoga classes, like Anusara Yoga, will help you with proper alignment of your upper and lower body. These tips can translate to your running practice very well. If you have good body alignment while you run, you’re less likely to harm your muscles and joints.

7. Improves Endurance

If you’re a long distance or marathon runner, one thing you’ll need to learn is endurance. It takes a lot of mental and physical endurance to progress in a sport like this. Consider taking yoga classes that also teach this skill. Hot Yoga or Power Yoga classes can test your endurance strength. These styles of practice are quite active and require motivation and stamina to get through. Hot Yoga, as per the name, is taught in a heated studio that can be up to 110 degrees F. Being able to move and hold postures in this type of climate takes quite a bit of endurance. It also teaches you patience and determination. In a Power Yoga class, there may be a significant amount of yoga sequences and poses to practice. This, too, requires dedication and determination to push through to the very end. These are the skills you’ll want to have as a runner, too.

8. Works on Mental Focus

As mentioned, running can be quite demanding on the mind and body. With all the training that you do for your body to be a good runner, conditioning your mind is also important. Running, whether it is marathon running, sprinting, or casual jogging, it all takes a level of mental focus to do. Yoga will certainly help in this department. You can develop this skill in moving practices, but to really enhance your mental focus is to practice Mindfulness Meditation. This is the act of focusing on one thing at a time, in most cases, it is your breath. It is like putting on blinders so that the outside noise and distractions can disappear while you maintain a full dedicated connection to your breath. Cadence, rhythm, and breath are elements of a running practice. To stay in tuned with these attributes consistently, practicing Mindfulness Meditative Yoga will enhance those skills.

9. Relax with Yoga

It is important to rest between bouts of strong running. Give your body opportunities to relax so it can recover completely. Restorative Yoga Practices are ideal for this. It allows your body and mind to fully release and relax. If you experience tension, tightness, or soreness anywhere in your body, a supported restorative experience is what you need. Typically, in a Restorative Yoga class, you use yoga props, like Blankets, Blocks, and Bolsters, to support your body in relaxed reposing positions, to completely relax your muscular system. As an athlete, your body can get quite overloaded with training. A relaxing yoga class can be integrated into your training routine for a balanced experience.

10. Recovery post Running

Continuing on the theme of relaxing your body to ease tension, having a yoga practice along with your running can help you recover faster. That is, using yoga as a tool and resource to recover safely and in a healthy fashion is recommended. Yoga offers a lot of balance for an athlete, especially a runner. When you’re needing mental focus, physical strength, and full recovery from your workouts, yoga is the perfect complimentary agent. As you fully integrate the yoga practice, and use many of its benefits, you will see an improvement in your sport of running.

May 10, 2022
Heal Your Back With These Asanas

We all suffer from back pain from time to time. As common as back pain is, many of us don’t know how to tackle it, and continue to ignore it. This can lead to the pain getting worse over time, and can even interfere with your daily life and routine. Simple tasks such as bending over or looking over our shoulders can prove to be painful.

In today’s busy world, we’re constantly on the move. Taking care of daily chores and errands, sitting and working in chairs for long periods, or just slouching on the couch. This can lead to us feeling tightness in our backs. It is often very easy to ignore this pain when it’s just a mild and irritating sensation, but this same irritation, if not tackled early, can lead to irreversible damage to your posture and your spine and can leave long term effects on your body. It can affect your quality of life and may even barre you from engaging in certain physical activities.

Aches and pains are our body’s way of telling us that it needs more attention and that if left unattended, it may worsen.

With a consistent yoga practice that actively targets the back, not only can you find relief from the pain that you may be feeling to expedite your healing process, you can also strengthen your back to prevent that pain from coming back.


Backache is fairly common and can be caused by a number of things. It is important to be mindful of any lifestyle changes that you may need to make for active recovery or to be mindful of any habits that may be causing you to feel tightness in your back.

One of the most common causes of back injury is slouching for long periods. If your work demands you to sit in a chair for an extended duration of time, make sure you do so on a chair that provides adequate support for your back. It may also be beneficial to stretch your back from time to time, even if it’s just on your chair.

Certain sports such as hiking with heavy gear, or cycling may also cause backaches as it requires your back to be in a hunched position for a long time. One way to tackle this is to always ensure that you’re engaging in a proper warm-up and cool-down routine before and after any strenuous physical activity. Even a short warm-up can help prevent injury.

Another common cause of back pain can be bad posture. Sometimes, sleeping in odd positions, or sleeping on soft mattresses can also lead to tightness in your back muscles. In such cases, it may be useful to focus your yoga practice on recovery and relaxation, as well as increasing the mobility of your spine by doing spinal twists and backbends.

How Yoga Can Help

If you already have a back injury, yoga can help speed up your recovery process. Many yoga asanas directly target the muscles in your upper and lower back, as well as your side body to provide immediate relief from aches and pains in the back.

A consistent yoga practice can help increase the range of motion in your spine, as well as increase spine mobility and flexibility. The process of stretching as you do in many yoga asanas can help release any tension you may be holding.

It is also equally important to strengthen the muscles in your back so as to prevent injury and yoga can help you do so gently without adding any extra strain on your muscles and your joints so that your back can continue to heal.

Yoga Asanas For The Back

Here are some yoga asanas that you can try that directly target your back. These asanas help strengthen as well as stretch the muscles in your back to help provide a speedy recovery.

1.Cat-Cow (Bitilasana Marjaryasana)

The cat-cow is a gentle flow that targets the back of your neck, shoulders and your spine. It also prepares and warms up your back for the rest of your practice, especially for asanas that involve backbends or forward folds. The breathing involved in the cat-cow flow also helps calm your mind and helps you connect with your breath.

2.Sphinx (Salamba Bhujangasana) 

Another gentle and beginner-friendly pose that can help release tension from the lower back. There are many modifications available for the sphinx pose that can help target the neck and shoulders as well.

3.Cobra pose (Bhujangasana)

Cobra pose is another asana that helps you release any tension and pain from the lower back. It also stretches the front of your body and can help open your chest to help you feel calmer and more energized during your practice.

4.Locust pose (Salabhasana)

Locust asana can help strengthen the muscles in your back. This pose stabilizes your core and tones your glutes. The locust pose also stimulates your digestive system.

5.Supine spinal twist (Supta Matsyendrasana)

Supine spinal twist can help increase the mobility of your spine as well as release any tension from the backs of your shoulders and your side body.

May 9, 2022

Our body’s immune system plays a pivotal role in our health.  It fights viruses, bacteria and defends us from ailments. For years, medical practitioners have emphasized the importance of building immunity, which can be achieved by adopting a healthy lifestyle. A nutritious diet, healthy sleeping habits and physical activity such as Yoga, enhances our body’s natural defence mechanism.

Yoga is more than just an exercise. It is a way of life. A 5000-year-old subtle science, it focuses on bringing harmony between the mind and the body. It is a combination of physical exercise, diet control, breathing techniques and concentration, which strengthens the body and relaxes the mind. This, in turn, improves immunity.

Here are 3 ways in which Yoga helps boost our immunity:

1. It reduces stress:

Stress is one of the leading causes of sickness. This is because stress reduces our immune system’s ability to fight off antigens, making us more susceptible to infections. Here are 2 Yogasanas that help reduce stress.

  • Sasakasana: Also known as the rabbit pose, it is the perfect yoga posture for reducing stress. It supplies blood to the crown of the head, which helps in relieving stress. It also strengthens the spine, stretches the back and shoulders while stimulating the immune and endocrine systems.
  • Shavasana: Also known as the corpse pose, it helps reducing anxiety and blood pressure. It’s also effective in treating Insomnia. This position requires you to completely relax your mind and body while focusing only on breathing.

2. It strengthens the respiratory health:

Breathing practices of Yoga, helps maintain the health of our respiratory system. Controlled breathing improves blood flow, lowers stress levels and increases the efficiency of our lungs.

Here are 2 Yogasanas, practicing which will help improve respiratory health.

  • Nadishodhana Pranayama: Also known as alternate nostril breathing, it is a powerful breathing practice that helps strengthen the respiratory system while reducing stress and anxiety. It also purifies and balances the subtle energy channels, thereby ensuring a smooth flow of Prana (life force) through the body.
  • Kapalabhati Pranayama: It involves forceful breathing, which strengthens the lungs and increases its capacity. Practising Kapalbhati regularly helps remove blockages from the heart and lungs. It also helps to clean frontal sinuses.

3. It ensures optimal functioning of all organs:

Practising Yogasana improves blood circulation. This ensures all the organs get enough blood flow for their optimal functioning. These are 2 Yoga postures which stimulate blood flow in the body.

  • Trikonasana: Also known as the triangle pose, it helps stimulate and improve blood circulation throughout the body. It also reduces blood pressure, stress and anxiety.
  • Ushtrasana: Also known as the camel pose, it increases blood circulation and stimulates the thyroid gland. It also helps to strengthen the spine and calm the nervous system.

May 5, 2022

Nowadays we live in a world with a busy schedule, school pressures, incessant lessons, and competitive sports to hurry everything up. We usually do not have that much time to think that these influences are stressful for our kids. This influences made students life robotic. Yoga has positive results as well as adults. Yoga makes students more patience and more proactive. Yoga also helps kids to relax and boost their memory. Here are some proven results of the benefits of yoga for students parents should know and make them practice it to make their child’s life healthy.

Yoga Poses For Students:

Yoga is also beneficial for kids. We should know poses of benefits of yoga for students before practicing. So here are some yoga poses that are more beneficial for kids. They are…

  1. Ardha Chandrasana or Half Moon Pose
  2. Balasana or Child’s pose
  3. Bhujangasana or Cobra Pose
  4. Dhanurasana or Bow Pose
  5. Halasana or Plough Pose
  6. Naukasana or Boat Pose
  7. Padmasana or Lotus Position
  8. Shavasana or Corpse Pose
  9. Setu Bandha Sarvangasana or Bridge Pose
  10. Vrikshasana or Tree Pose

These are the poses of yoga which are most beneficial for Kids… So let’s check out the benefits…

Benefits Of Yoga For Students:

here are the benefits kids can have by doing yoga…

Refines Balance and Coordination:

Yoga refines balance. Practicing yoga from childhood makes you balance perfectly. So teach and practice yoga to your children to make their balance good. Making a good balance is important for students.

Develops Focus and Concentration:

Yoga brings peace of mind that helps your child to make focus and to concentrate on their studies and other activities. Yoga is very important for the student as it improves our concentration.

Boosts Self-Esteem and Confidence:

Yoga helps children to boost confidence. Regular practicing of yoga helps your child to grow self-confidence. That can concur any problems of their life. They can stay active and can do every work with confidence and it helps them to succeed.

Strengthens the Mind-Body Connection:

Yoga is a spiritual activity that cleanses our mind and body and makes a good connection between our mind and body. It strengthens mind and body to face a hard situation and make your child solve any hard situation.

Promotes a Healthy Body:

Yoga promotes a healthy body. Yoga keeps many health-related problems at bay. It gives your child a healthy life. Yoga delivers oxygen to all over the body that keeps our heart healthy.

Manage Stress Through Breathing:

With so much homework and pressure, children get stressed out. Yoga helps children to reduce stress. Yoga makes children more energetic and helps them to reduce stress.

Yoga is beneficial for everyone. There are some benefits of yoga for students. So students must do yoga to get a life and life healthy…

May 4, 2022

Dirga pranayama is a technique that increases focus and calms your mind. It’s simple to do, and even those without any prior yoga experience can enjoy this rejuvenating practice. Here is how to do a three-part breath and the benefits of this practice. Even a few minutes can make a difference in your day.

How to do Dirga pranayama:

Take the first third of your inhalation into your lower lungs and upper belly, and pause briefly. Then breathe the second third of your inhale into your middle lungs and back, and pause again briefly. Then breathe the final part of your inhale, into the upper portion of your lungs and collarbones, and pause again.

On the exhale, release gradually from the upper lungs, middle lungs, and lower lungs.

Repeat this simple pattern again for several rounds for up to five minutes.

Benefits of Dirga pranayama:
  • Helps overall respiratory health.
  • Calms down the body and mind.
  • Improves concentration and focus.
  • Bolsters the lungs and serves as a foundation for many other pranayama practices.
  • The practice of Dirga pranayama is helpful for better skin and hair quality and also beneficial for better sleep.
  • Helps reduce hypertension and high blood pressure by relaxing blood vessels.
  • Enhances detoxification of the body.
  • Helps balance hormone health.
  • Improves the energy levels in the body.
  • Improves digestion.

May 3, 2022

Yoga is a great way to start your day. Whether you are a morning person or not, the practice of yoga can make your day a success. You will start your day with a positive feeling and you will be filled with a new energy that will make you able to face any challenges during the day. It doesn’t take long and you can do it almost anywhere, even if you are a beginner. We’ve collected the best beginner tips and answered the most common questions to get you started and prepared for success.

Why practice morning yoga?

Incorporating yoga into your daily routine can be done at any time during the day. But for many yogis, a mindful movement practice at sunrise or shortly after waking up is the best way to wake up your body and mind. Taking a few minutes in the morning to breathe deeply and move through a sequence of yoga poses is a great way to boost your overall wellness and increase the chances of having a great day. A morning yoga routine has many benefits. It can increase mental clarity, stabilize your mood, boost your energy and stamina, and reduce stress and anxiety.

When should you do a morning yoga practice?

That depends on your schedule, level of fitness, goals, and needs. You can do yoga in your bed as soon as you wake up or later in the morning after you’ve showered. Traditionally, the best time to practice yoga is at dawn or sunrise. Like any mindfulness practice, yoga teaches you to listen to your body and only do what works best for you.

Yoga before or after breakfast?

Should you eat breakfast before or after yoga? This depends on your practice, routine and your diet. You will not want to eat a big heavy meal before a good yoga workout. But if you want to feel invigorated and strong, you don’t want to overexert yourself on an empty stomach. Since practicing with low blood sugars can make you feel dizzy, lightheaded and lethargic it is best to consume something before your morning practice.

What to eat for breakfast before yoga

The body needs fuel to keep up in a yoga session, but you want to make sure you’re eating the right kinds of foods. The key is to focus on whole, minimally processed foods that will make you feel satiated and give you plenty of energy. Try to eat a small, high-protein, low-fat, and low-sugar breakfast about 1-2 hours before your session. For example, try a pre-yoga smoothie made of protein powder, greens, fruit, and a little coconut milk, or a bowl of chopped fruit with a scoop of yoghurt. Oatmeal is also an excellent choice as it is high in fiber and slow digesting carbs. If you need just a snack, consider a handful of plain, unsalted nuts like almonds or a banana or an apple. Stay away from greasy, fired or heavy foods like eggs, bacon, cheese and potatoes that will weigh you down during your session.

How long should your morning yoga practice be?

It’s tough to find the motivation to work out in the morning when you’re already pressed for time. The beauty of yoga is you can find a way to work in a yoga practice 10-15 minutes long that can help you stay healthy, improve circulation, and even improve sleep, so you feel more rested in the morning. You can do a morning yoga practice in bed to make it that much easier to make the time, even on your busiest mornings. A longer practice, up to 90-minutes, can also be done and will provide a more complete workout. What is most important is to find a length of time that allows you to practice on a regular schedule without making you feel rushed or stressed to complete.

How to start doing yoga in the morning
  1. Be prepared.
    A short daily yoga session does as much or more as a longer one once or twice a week. A ten-minute morning yoga practice to start your day can help you feel ready to face the world. Get ready by setting the alarm 15-30 minutes early, so you have plenty of time for your practice without the need to rush. Keep a yoga mat and any yoga props you use under your bed or in a convenient and easily accessible location.
  2. Set up a yoga space.
    One of the best ways to build up a routine is to create a designated space for practice. This goes for everything from cooking to working from home, and yes, to your yoga practice. Choose a space that gets good natural lighting so you can soak up that invigorating early morning light that doesn’t get a lot of foot traffic so that you can stay calm and centered.
  3. Start with basic postures.
    If you’re just starting out, choose simple beginner asanas like Mountain, Cat and Cow, Seated Head to Knee, Downward-Facing Dog, Cobra, Triangle, Crescent Lunge, Reclining Goddess, and Bridge. Sun salutations are a traditional vinyasa sequence to practice as the sun rises and is an easy set of postures to memorize. If you have a hard time waking up in the morning, try some simple asanas in your bed, and you won’t even need to change out of your PJs! The main point is not to challenge or exert yourself too much but to build habits that will give you more flexibility and movement over time.
  4. Give yourself a goal.
    Keep yourself motivated by giving yourself a goal. Maybe you want to learn a certain number of asanas in a month, lose a certain amount of weight, or take on a new or more advanced class by a certain time. Setting yourself a goal helps you stay focused on what you’re getting from your yoga and helps keep you moving forward!
  5. Keep it simple.
    When it comes to building good habits, the best way to build them up is to start small. The great thing about yoga is it doesn’t require a lot of expensive equipment. You don’t need to leave your home, or even your bed to learn! Start with simple stretches and breathing exercises you can build on. Check out online morning yoga videos to keep your routine fresh. And try to be gentle with yourself. The goal is to get you moving and help you have a more mindful morning, so schedule your time and remember to focus on yourself.

Mornings are a great time to practice yoga. Whether you’re preparing for a stressful day at work or school, or you just want to start your day in a healthier way, morning yoga offers you a great way to set the tone for a happy and productive day.

May 2, 2022
What is Immunity?

All physiological systems helping a person’s body to defend itself against infections through alien materials which might result in harming the body can be defined as immunity.

The threat which could risk us of getting infected is present everywhere from our homes to office, in our transportation or coffee shops, etc. However, our body’s immune system has created its own shield to fight against such threats at the microorganism level. It is a sophisticated network of organs, tissues, and cells that work together to keep attackers out of your body. Attackers might include bacteria, viruses, parasites, and even fungus, all of which have the potential to cause illness to our body.

Why Boost Immunity?

The goal of strengthening immunity is simple: to live a healthy life. As winter approaches, we observe that many individuals suffer from the common cold or flu, while others manage to go on without contracting any sickness. Immunity is the secret to this mystery.

During winters, when cold and flu are prevalent, you have to pay greater attention to the health of your immune system. But the fact is that your immune system has to work hard all year long, whether it is providing protection from a flu virus or an illness that might occur at any moment.

The immune system defends the body by first protecting it from intruders or antigens. If these enter the body, the immune system produces white blood cells, chemicals, and proteins that fight and kill the foreign object. Antigens are usually targeted and removed before they can replicate. If that fails, the immune system begins to work even harder to eliminate the intruders as they grow.

How to Boost Immune System through Yoga?

The prospect of increasing our immunity is appealing but the capacity to do so has proven difficult for a variety of reasons. The immune system is, in fact, a system and not a single entity. It requires balance and harmony to work properly.

Following the basic good-health principles is the single most important action you can take to naturally keep your immune system in excellent functioning order. When you shield your body from environmental assaults and supplement it with healthy living practices, every aspect of your body, including your immune system, performs better.

Yoga has been practised in India for over 5000 years. It focuses on bringing the mind and body into harmony. It is a combination of physical activity, nutrition control, breathing methods, and focus that both strengthens and calms the body and mind. As a result, immunity improves. Practising some simple Yoga Asanas, Kriyas and Pranayamas assist to boost the immune system and strengthening overall health.

Here are some simple yoga practices that you should include in your lifestyle aiding your overall wellness:

Yoga Asanas for Immune Boosting and Stress Reduction:
  1. Bhujangasana (Cobra Pose) – This chest opening posture stimulates the thymus (a lymphoid organ where white blood cells grow), hence enhancing the general health of the immune system.
  2. Balasana (Child’s Pose) – This restorative posture stimulates the lymphatic system, which helps to boost immunity. It also benefits the neurological system and the adrenal glands, promoting total body relaxation and deep sleep.
  3. Setu Bandhasana (Supported Bridge Pose) – Bridge pose (whether supported or unsupported) opens the heart and lungs, improves blood circulation, stimulates the thyroid gland (a crucial hormone gland that governs how the body’s cells use energy from food), and boosts energy in the body to help fight germs.
  4. Matsyasana (Fish Pose) – Fish pose detoxifies and increases energy levels. It also helps to clear congestion by opening up the lungs and nasal airways.
  5. Savasana (Corpse Pose) – We activate the parasympathetic nervous system (rest and digest) which allows the body to absorb and repair. This type of rest is incredibly helpful to the mind, immune and digestive system.
Kriya Yoga for Strengthening Your Immune System:
  1. Kapal Bhati – The term Kapal (skull), Bhati (shine), and pranayama (breathing method) are all derived from Sanskrit. It is an excellent breathing technique that can help to enhance physical processes. Through the outgoing breath, this breathing exercise can eliminate up to 80% of the toxins in our bodies.
  2. Jal Neti – Jal Neti is a technique used by yogis to keep disease-free and, more significantly, to use their breath freely for their yoga activities. Jal Neti is nasal hygiene in the same way as cleaning your teeth is dental hygiene. Water is used in this approach to cleanse and clear the nasal tract, from the nostrils to the throat.
Boosting Immunity through Pranayamas:
  1. Anulom Vilom – Anulom Vilom, also known as alternate nostril breathing, is reported to offer several medical and psychological advantages, including stress reduction and enhanced breathing and circulation.
  2. Bhramari – Bhramari Pranayama makes a sound comparable to a bee’s humming. Bhramari is derived from the Sanskrit term ‘Bramar,’ which refers to a type of black Indian bee. Bhramari pranayama has a calming impact on the mind and has a relaxing effect on the brain.
  3. Bhastrika – Bhastrika strengthens immunity by improving thyroid function and tonsils resulting in common episodes of cough, flu, or cold.

So, there you have it: some significant and beneficial yoga practices to boost immunity.