Trataka or Yogic Gazing is a special type of meditation done by your eyes. Out of five sensory organs, the eyes are the most vital sensory organs. So, that’s why it is said that – “Your eyes are the windows of your soul”. As we all know that the brain is the most complex part in our body. But eyes also take the position of the most complex organ in the body. Eyes are holding about two hundred million working parts. You know what, 80% of all the sensory data we process comes from only our vision.

In this section, you find How to improve concentration by Trataka so be with us till the end!

What is Trataka (Yogic Gazing) and its type?

The word Trataka is coined from the text of Sanskrit (त्राटक). Which means gaze, or to look, or set your gaze to a particular object (like a candle, black dot, sky, moon). The importance of Fixed gazing (Trataka) is mentioned in the Hatha Yoga as well as in Gherand Samhita (in 5.54 sholka). Generally, Trataka is simple to do but very effective method and is one of the six cleansing practices (Shatkarma -Cleansing method). Trataka is a method of Hatha Yoga in which you have to fix your eyes to a particular point, object or on a flame of a candle. In simple words, Yogic Gazing is a special type of meditation in Yoga by which you can improve your concentration. It gives the power of self-actualization, increases your spirituality level and gives you the feeling of tranquility.

meditation is categorizing into two parts – 1. Bahiranga Trataka (Outer gazing) 2. Antranga Trataka (inward gazing). Gazing a candle flame is the most common way of Trataka. In a simple form of fixed gazing, there is one important point, that during this you should not blink your eyes during the practice.

• Outer Gazing (Bahiranga Trataka)

In this Yogic Gazing method you have to focus on an outer object, means those object who are present and easily seen by our eyes. Gazing a sky, flame of a candle, a particular image or point is comes under the outer gazing method. The main thing is that you don’t need to close your eyes. You have to set your eyes on a particular object or on a point.

• Inward Gazing (Antranga Trataka)

Inward gazing is totally opposite to outer gazing. Or you can also say that it is the advanced level of Trataka. Once a learner is comfortable with the first one then he/she go for inward gazing. In this method of Trataka, you have to focus inwardly means set your focus on anyone Chakra. Third eye or Ajna chakra is best for focusing.

Yogic Gazing in the different culture

According to Indian culture, the Yogic Gazing was used by ancient Sages to get the extrasensory perception or perception of subtle manifestations. As per Gherand Samhita, Hardcore practitioners of Trataka used this technique for gaining the power of sixth sense. It is believed that Yogic Gazing gives the attractive power to your eyes. Through which you can attract any living beings. But for this, Very hard practice and lots of time are needed.

In Buddhism religion, Trataka (Yogic Gazing) is used as a meditation, but they set their gaze to the sky or moon. Or they focus on their chakra.

The ancient priestesses in Egypt set their gaze into a bowl of still-water. There are also many cultures (Chinese, Japanese) that used Trataka for relaxing and increasing the power of the mind.

Scientific Facts of Trataka

Trataka is totally based on the scientific fact. The movement of our eyeballs reflects our thinking process. During the practice of Trataka, when we focus on a particular object. Due to focusing on a specific object, random thoughts are very less or vanished out and our eyeballs become steadier. There is a unique connection between the movement of the eyeball and in our mental state. You can easily see this on an EEG machine. During the practice of fixed gazing (Trataka), you’ve to forcefully set your eyes on a specific object or point by doing this you can get a steady focused mind. Throughout the process, your random or negative thoughts have become less and your unstable mind is under control.

Different ways of Fixed Gazing

There are so many ways to practicing Trataka, learner’s use many various objects for the practicing of steady gazing(objects like – Crystal ball, the full moon, sky, sun of early morning, black dot on the wall or picture of God/Goddess). But focusing on the flame of a candle is the popular and most common technique of Trataka followed by the practitioners.

Steps of setting your gaze on the flame of Candle

• First of all, you have to sit comfortably in any meditation Asana like Padmasana or Sukhasana on the Yoga mat. If you have a problem with bending knees then you can also sit on a chair. Your spine should erect at that time.
• You need a stand which is proper in height, now with a candle stand put a candle on the stand or short table. But keep in mind the height of the candle is parallel to your eyes or same in the level of your eyes (Choose appropriate table for placing the candle, flame of candle is the same in the level as your eyes. Or in a way that, you don’t need to tilt your head upward or downward for gazing the flame).
• Stay calm and steady and start gazing at the bright spot of the flame.
• Note that, don’t look at the top of the flame because flame may flicker any time and you’ll lose your focus. For better concentration set your gaze at the red dot at the top of the wick.
• One most essential part doesn’t blink your eyes. At the initial stage, you can focus for a few minutes. You feel some irritation on your eyes, or tears is come out from your eyes even this don’t blink your eyes.
• If you feel more irritation in your eyes wait for a minute and start your practice.
• Daily practice will make you more aware and you set your focus only on the flame. And you forget everything even you lose your body consciousness along with you feel that you are combined with flame.
• When you feel your eyes are tired, gently close your eyes and relax for sometimes. If your eyes may water then keep it close until the strain is released.
• Also, try to imagine the picture of the flame when you close your eyes. Feel your internal flame as long as you can imagine the candle flame with closed eyes.
• Slowly and gently open your eyes and blink your eyes for a few minutes to release the strain.
• As per your interest repeat the process.

(We mentioned the steps of fixed gazing on a candle flame, but you can choose any object as per your choice and follow the same steps).

What are the benefits of Trataka (fixed gazing)?

• An awesome technique to prepare yourself for a meditation with a mantra. Boosts your intelligence, concentration, and memory also.
• Trataka is a very powerful as well as an effective method to increases vision and eyesight. It corrects the all the problems related to the eyes.
• Willpower and self- confidence is the most vital factor in the individual, and Trataka improves willpower and self-confidence.
• Trataka is the best method for anger management. Soothes your mind and gives silence and inner peace.
• Yogic Gazing is Best for insomnia, headache, and cures the sleep-related disorder.
• Yogic Gazing Relax mind creates a great productivity and efficiency at work.
• Increase and makes you good at decision making by giving clarity to your mind.
• Trataka overcomes your emotional and behavioral issue and helps you to overcome your mental problems.
• By Yogic Gazing You feel stress-free and relaxed all the day.

NOTE

Trataka or Yogic Gazing is the traditional form of meditation, its need for patience, and time. Practice the Trataka in the peaceful environment. Where you comfortably and peacefully perform this process. You need a well-qualified teacher for the guidance. Because incorrect steps affect you mentally.

The post How to improve concentration by Trataka (Yogic Gazing) appeared first on Sarvyoga | yoga online | yoga.

It’s no surprise when people recommend Viagra when treating erectile dysfunction. Viagra Sildenafil is one of the most popular drugs in today’s society due to its effect on erectile dysfunction. Yes, the medicine has become the poster drug for this condition. Produced by Pfizer under the brand name Sildenafil and available on Meds4sure.com, this diamond-shaped blue-coated pill relaxes the muscles in the blood vessels, hence increasing blood flow to the target area, which in this case is the penis. Mind you, besides its effects on erectile dysfunction, it is also used to treat pulmonary arterial hypertension.

How Viagra Works

Viagra reduces or inhibits the effects of phosphodiesterase-5 inhibitors, which destroy an enzyme called cGMP. cGMP is an enzyme that’s majorly responsible for the duration and erection of the penis. It regulates the amount of blood that can enter or leave the penis. Therefore, Viagra prevents the destruction of this enzyme in the bloodstream, hence, increasing the duration of erection.

Alternatives To Viagra

Although, this medication has recorded outstanding success in treating erectile dysfunction. It, however, comes with some side effects which might hinder your daily activities. Furthermore, there are many counterfeits of this drug out there, and this has made it difficult to use Viagra. So, let’s consider the alternatives of Viagra Generic that most people probably don’t know about.

1. Sildenafil

Sildenafil is a common alternative to the generic Viagra. It belongs to the group of drugs called phosphodiesterase-5inhibitors. Although it shares the same chemical composition as Viagra, this drug is way cheaper. After the expiration of the patent right of Pfizer in 2013, other companies were allowed to produce the non-generic version of Viagra. Furthermore, this drug features fewer side effects than its generic opponent.

2. L-Arginine

This is one of the most marketed alternatives to Viagra. L-Arginine is an amino acid commonly found in fish and animal meat. It can also be produced synthetically. When ingested, this supplement converts to gaseous nitric oxide in the body. Nitric oxide relaxes the muscles of the blood vessels, hence, increasing the flow of blood into the concerned organ. L-Arginine increases the duration of erections and does not come with the common side effects of Viagra, such as abnormal vision and priapism (an erection of more than 4 hours). However, to get the best results from this supplement, a combination with Pycnogenol is recommended. A recent study from the Journal of Sex and Marital Therapy shows an increase in the reduction of men with erectile dysfunction with this after using this combination.

3. Cialis

Here’s another phosphodiesterase-5 inhibitor. It functions by inhibiting a reduction of cGMP enzymes by phosphodiesterase-5, hence, increasing the rate of blood flow to the affected organ. Cialis uses an active ingredient called Tadalafil to achieve a longer erection in men, as compared to the effects of Viagra. The results of Cialis on the affected organ are still felt days after using the drug. This is a better alternative when compared to Viagra which lasts in the body for only a few hours. Mind you, Tadalafil comes at no small costs. Furthermore, it can be taken in lower doses daily to have an erection when needed.

4. Green Tea

For years, green tea has been used to cure heart ailments and detoxify the body of accumulated toxins. Recently, this herbal supplements was discovered to affect the blood vessels of the penis. Green tea is obtained from non-fermented Camellia sinsesis is an enriched antioxidant substance that contains high amounts of catechin. Catechin is the active ingredient that reduces cholesterol and cardiac dysfunction in man. It also treats erectile dysfunction by decreasing the atherosclerotic progression in the penis.

5. Avanafil

This is the latest addition to the phosphodiesterase-5 inhibitor drugs. Produced under the tradename Spedra, this drug inhibits specific phosphodiesterase-5 ebayne/enzymes found in the body, especially in the corpus cavernosum of the penis. This medication has a faster absorption rate when compared to other PDE5Is. In fact, it reaches maximum concentration in about 30-45 minutes. What’s more? About 65 percent of those who used this drug achieved the erection in 15 minutes. Another interesting thing about this medicine is that it is easy to match people with the right dosage. Doctors find it difficult to prescribe the proper dosage for PDE5 Inhibitors like Viagra. This is different for Avanafil as it exerts a stronger or weaker effect based on the dose used.

6. Aerobic Exercises

Research shows that aerobic exercises have a profound effect on erectile dysfunction. The inability to maintain a steady erection stems from various factors, such as health problems, testosterone levels, diabetes, and obesity. This medical condition can be rectified by various exercises, which helps to increase the blood flow into the affected organ.

For example, a study conducted by the University of West showed the effects of pelvic exercises in reducing erectile dysfunction in about 40 percent of the test subjects. Pelvic exercises improve the strength of the muscles in the pelvis, particularly during the bulbocavernosus muscle. This muscle allows the penis to be engorged with blood during an erection, and it enables the pumping of semen during ejaculation.

7. Staxyn

Staxyn is an effective alternative to Viagra. This drug comes in the form of fast dissolving tablets. It has the only onset of 15 minutes when compared to Viagra’s maximum concentration of 1 hour. Furthermore, this medication comes in handy blister packs rather than the traditional prescription bottle. Hence, you can carry it around with you. Users have noted that this medication is five times faster than other PDE5 Inhibitors. It is the best alternative in cases of emergency. Mind you, the effectiveness of this drug is not reduced even after taking heavy meals. Furthermore, users have reported the ability to maintain four different erections after using this drug.

Bottom Line

As mentioned earlier, Viagra Sildenafil has become the poster child for erectile dysfunction. However, the alternatives above are worth a try, as they are just as effective as Viagra.

Disclaimer:

This is the sponsored post by Meds4sure.com (Sarvyoga is not responsible for any kind of issue related to the product or brand). For any kind of queries related to the product or brand, you can contact them.

The post 7 Alternatives To Viagra Online You Never Knew About appeared first on Sarvyoga | yoga online | yoga.

Are you dreaming about toned and strong arms? For this you have to follow these Yoga Poses for Stronger and Toned Arms. Assume that if you have beautifully shaped arms that attract everyone towards you.  All you need to just trust on Yoga and keep some quality time in reserve only for Yoga Practice. So, why you are waiting, get up and start your Yoga Practice. Your trust and dedications results create a magic and definitely, you’ll feel the change in you.

Ya! It’s absolutely true if you pick up the right poses and follow them regularly in a right manner. Here are some awesome Yoga Poses for toned arms that is especially hand-picked. Read on this till the end, if you really want stronger as well as shaped arms. These Yoga poses are trusted by well-certified Yoga Trainer for making your arms the same as a celebrity.

With Yoga Shape your Arms

There is no doubt that strong and well-sculpted arms are impressive. They boost your confidence and your life is stable. Many of us are not interested in joining the gym and lifting the weights. Yoga is the best alternative for building strong arms instead of taking the membership of the gym. Yogic activities are the awesome way to shape & strengthen your upper body. Yoga is the amazing gift of an ancient Indian Yogis to us; it’s our time to use their blessing in a right way. Say goodbye to your flabby arms and becomes an eye-catcher by your toned and strong arms.

The uniqueness of yoga is, it uses your whole body weight and act like a resisting force. All you need to do is utilize your body weight with these Yoga Poses in a correct way. These Awesome Yoga Poses is not only for toned arms but it gives you the beautiful abs. It means it’s a bonus for you with toned arms you’ll also get a well-shaped abdomen.

Yoga Poses for Stronger and Toned Arms

• Side Plank Pose (Vasisthasana)

Side Plank Pose is an alteration or modification of four-limbed Staff Pose (Chaturanga Dandasana). The Name of this Pose is taken from the Rishi Vasistha.   It is easy to do beginner level Asana.

Side Plank Pose benefits for arms

• It improves your body balance along with stretches your wrists.
• It stretches your arms and makes your arms stronger by giving them well stress.

To know more: Side Plank Pose

• Crane Pose (Bakasana)

Crane Pose also resembles a Crow so, most of the people called this Crane Pose. It comes under an intermediate level and not easy to perform. Practice this pose in the morning and try to hold this Asana for about 30 to 60 seconds.

Crane Pose Benefits to the Arms

• Maintaining your balance your hands is not an easy game. When you perform Bakasana directly triggers your wrists, forearms, and arms. You feel the huge pressure on your hands.
• This pressure or stress is beneficial for your arms, forearms, shoulders, and wrists especially.

Points to Remember

Bakasana needs hard practice in the supervision of an expert one. In case of wrist injury strictly avoid this Pose.

For steps and other benefits: Crane Pose

• Four-Limbed Staff Pose (Chaturanga Dandasana)

Four-Limbed Staff Pose is generally a low plank and uses your four limbs of the body thus it named so. Chaturanga Dandasana is very suitable for beginners who love to gain strong arms with beautiful abs. You can say that it is the pose with double benefits. Coz it works on your both (hands & abdomen).

Benefits

• Four-Limbed staff pose strengthens wrists and arms.
• You get handsome abs because it produces core stability and prepares you for more challenging arm balances poses.

Want to know more: Four-Limbed Staff Pose

• Peacock Pose (Mayurasana)

Peacock pose is quite difficult but daily practice makes it easy. It stands in the category of Intermediate Level of Asana. First, perform some basic arm balances Asana after that go for it.

Benefits

• You have to maintain the balance and your whole body weight on your hands.
• By this, you’ll definitely get stronger wrists, elbows, arms.
• Peacock pose is not only toned your hands but it works on your core muscles also.

Know the whole procedure of Mayurasana 

• Wheel Pose (Chakrasana)

Wheel pose is an intense Asana to perform. It demands strong hands, legs with a flexible back. Perform this Asana when you are confident and comfortable with intermediate level Asana. It comes under the intermediate/Advanced Pose. Full wheel pose is very difficult to perform, so it’s an advice to perform its basic version.

Benefits

• Wheel pose benefits your whole body.
• Makes your arms, wrists and awesome for triceps. It stretches and strengthens your legs.
• Opens up your chest and burn your tummy fat.
• It also tones and shaped your hips if performed in a correct way.

Want to know its steps: Wheel Pose

• Dolphin Pose (Ardha Pincha Mayurasana)

Dolphin Pose is inversion pose and when you perform Ardha Pincha Mayurasana your body looks like reverse ‘V’. Ardha Pincha Mayurasana is best for beginners.

Benefits

• Dolphin pose stretches your shoulders along with toned your arms.
• It keeps your bones strong as well as Dolphin Pose also opens your chest.

Steps and other benefits: Dolphin Pose

• Scale Pose (Tulasana)

Tula means measuring Scale and it is the best arm balancing pose. Awesome arm balancing poses for beginners or also for advanced practitioners.

Benefits

• Scale pose makes your wrists, arms along with upper body stronger.
• Your shoulder gets strengths from Scale pose. Develops the sense of balance in you.
• Scale pose soothes your mind and relaxes your muscles. 

To know More about Tulasana

• Eight-Angle Pose (Astavakrasana)

Eight-Angle Pose is dedicated to great Sage “Astavakra” having a curved body in eight places.  Asta means eight, and during the performance, your eight body parts are involved. Eight-Angle Pose is an intense Pose and refers to an advanced level.

Benefits

It improves blood circulation in your body. Eight-Angle Pose directly strengthens your wrists, arms, and shoulder.

Want to know its procedure: Eight-Angle Pose

• Lotus in Peacock Pose (Padma Mayurasana)

It is the awesome combo of Lotus pose and Peacock pose. It means you’ll gain double benefits from Padma Mayurasana. Lotus in Peacock pose is an arm balancing pose and comes under the intermediate level.

Benefits

• As an arm balancing pose, there is no doubt that, it strengthens your wrists and arms. Padma Mayurasana also corrects your skin related Problems.

know more about Lotus in Peacock Pose

NOTE

In case of knee and wrist injury, we advise not to perform this Pose. If you are comfortable with Padmasana or you can easily bend your knees, then perform otherwise leave it. There is more challenging as well as advanced level poses (Full handstand, Vrschikasana or Scorpion pose) that toned your arm muscles. But first practice above mentioned Asana which is specially designed for toning muscles. Once you are master in these Poses then go for more challenging Asana.

Some amazing facts

In the Gym, you have to lift weight for shaping your body. That needs lots of strength, different diet, Protein shakes, and supplements. Also, you have to lose your pocket by spending a huge amount of bugs. When gym season ends you are totally exhausted by your body and mind.

On the other hand, if we talking about Yogic activities. It needs your dedication, time and your trust. Yoga never demands supplements and there is no need for lifting a weight. When you end your Yoga season you feel energetic, more relaxed with a calm mind. Means it’s opposite to gym.

Here we are not criticizing gym; both are good for your health. It’s your choice and depends on your physical needs. Both Gym & Yoga demands your time, constantly practice and full attention.

Whatever you choose (in between Gym or Yoga), just honest with yourself regarding practice.

The post 9 Awesome Yoga Poses for Stronger and Toned Arms appeared first on Sarvyoga | yoga online | yoga.

Have you ever think a glass of juice can detoxify your body and promotes vigor and good health. If you haven’t tried one day juice fast, now it’s time to try some new. Overload of work exhaust your body but have you ever wonder your stomach wants also some rest. Ya!  365 days we never think about our lovely stomach, by trying one day juice fast try some new thing and give some peaceful rest to your digestive system.

One day juice fast has awesome benefits like it give ample calories, along with it reduces the load of your digestive system.

At least try once only for one day or 24hrs, for your health, and challenge yourself to cleanse and repair your organs. One day juice fast has many more health benefits so be with us till the end.

What’s the concept of one day juice fast?

Having on the 1-day juice fast, means you have to survive 24hrs only on juices or water. But Juices must be homemade and from fresh vegetables/fruits or combination of the both. It depends on your choice. Now, you understand the concept of One day juice fast. Generally, you have to consume only juice throughout the day and nothing else.

 The timing of starting and ending one-day juice Fast

Timing plays an important role; you should very punctual regarding your first juice fast. Start your juice fast on appropriate time or an exact time and that’s an important fact. Start your 24hr juice fast in the morning and end your fast next day morning exact 24hrs. In between your fast, keep in your mind no solid food, and liquid products like – milk, coffee, tea or any other liquid substance should not be taken during one day fast.

Scientific facts

In your digestive system, many toxins are produced due to unsystematic food habits or unhealthy food (consuming fatty foods, processed products, taking your meal at opposite time and poor digestion). Doing a juice fast at regular interval of a week or once every week can brush up and enhance your digestive system as well as gives mental calmness, more energy, and vigor to your body. Juice fast kicks out toxins and detoxify your body along with gives you the awesome feeling healthiness. Surviving 24hrs without solid food relaxes your stomach, if your stomach is relaxed and healthy, then surely you gain a healthy fit body. Remember one thing most of the disease is arises from your stomach, and many people ignore this. This leads to a serious problem in their future.

How can you mentally prepare yourself for 1-day juice fast?

Pushing yourself to one-day juice fast needs mental attention. So first step is mental to prepare yourself for your first ever juice fast. But those people who are very much familiar with juice or water fasting don’t need any special guidance. For our beginner’s friends is compulsory to have a proper knowledge of the one day juice fast. Think logically, basically an adult human can live without food for many days. That’s that point, think a one-day juice fast very easy. But those who have a medical history and interested in one day juice fast, then consult your doctor before doing this.

You can go through the web and take a look at the various testimonials from people in term of juice fasts; this will boost your confidence and it’s good for first time user. You can also read articles, books regarding the juice fast benefits. Choose a day that is good for you to start your juice fast. On the day before fast take moderate and easy to digest food. Avoid heavy or too much spicy food on the day before fast.

It’s a good thing, and its benefits my health, think like that in your mind. This will surely mentally prepare you.

Preparation of Juice

For the fresh juice preparation, you need a cold press juicer (cold press juicer or simple hand press juicer). Hand press juicer is the best option. The spinning blades of electric juicer create lots of heat and this can oxidize along with destroying important enzymes/Vitamins present in the juice. Second, choose organic fruits or vegetables for your juice. If you have your own little garden then starts gardening some vegetables and fruits also. Don’t use chemical-based pesticides on these, instead of these use natural insecticides for protecting your vegetables & fruits in the garden/Kitchen garden. Most of the fruits/vegetable that you got from a market are treated with preservatives and also with pesticides. The main thing washes properly vegetables/fruits before making juice in 2 or 2.5% of a saline solution. This solution helps you to remove pesticides that are sticking to the outer skin of the veggies/Fruits.

You can choose grape, tangerine, orange, watermelon, pineapple, guava, strawberries, pomegranate, kiwi, blueberries etc.

In veggies, you’ll go with beetroot, spinach, parsley, celery, kale, tomato, turnip, carrot etc. Or you have another choice, cocktail of veggies or mix fruit it depends on your taste. But choose your own lovable taste for one day juice fast. Consumption of coconut water in between fast will good and healthy for you.

Consuming your Juice during the Fast

It’s important that you have to consume freshly prepared juice. Consume your juice within half an hour of its preparing time. Because most of the juices get oxidized with time and lost its nutritional substances. Take 4 glass of juice at regular interval of the time throughout the day. It would be hard about one liter of juice throughout the day. And it’s not harming you if you take some more amount of juice if you want to drink. One point should be noted, consume plenty of water in the duration of fast or as per your need. You can also dilute your juice with water before taking it. It’s all up to your choice. During the fast, it’s normal that you feel hungry at that time just make a glass of fresh juice and drink it.

How can you break your 1-day juice fast?

When 24 hrs is completed, then break your fast by some orange or lime juice added with honey. Note that; don’t overload your stomach after breaking the fast. Because during the fast no intake of solid food in your stomach, it means you’re your digestive system is less active. You should take easily to digest and light meal like boiled vegetables, fruits, fruit salad or some vegetable soup. Avoid too much spicy & oily food when you break your fast. Next day or day after breaking fast you can take normal food but keep the number of grains is low. Buttermilk, milk, Yogurt can also be taken. Strictly avoid smoking or consumption of Alcohol.

Reaction in the body during one day Juice Fast

There are some specific body reactions which can be noticed easily. Body reactions like dizziness, weakness, lower down of the blood pressure, headache and nausea. If you have seen mild symptoms which were mentioned earlier then, don’t be panic and nothing to fear. These body reactions are normal so not to worry about it.

One day juice benefits

• Most important benefits are, 24hr juice fast rejuvenates your body and improves your immunity system. Also boosts your confidence.
• One day juice fast gives tremendous benefits to your stomach & your overall health.
• Juice contains lots of nutrient with plenty of Vitamins, minerals, antioxidants, and enzymes. That is good for your digestive system. One day juice fast cleanses and repairs your digestive system.
• One day juice fast results you with vigor and more energy.
• A juice fast can give extra energy and vigor. Along with it helps to remove toxins from your intestine.
• Naturopathy & Ayurveda used this technique from ancient days from cleansing the body and cure your body of diseases.
• You can take an enema on the day of breaking your one day fast. It’s kicked out toxins and cleans your intestine.
• Doing one day juice fast once in a week it helps you to burn excess fat as well as maintains your body weight.
• The daily adult requirement of calories is around 1600 to 2500 but in 4 glasses of juice gives you hardly 350 to 600 calories. That is a less than the daily requirement of an adult.
• One day juice fast overcomes your compulsive eating habits.

Important Notes

• People who meet with recent surgery avoid this. But once you recovered from this you can try one day juice fast.
• Diabetic patients use green vegetables instead of fruit juice during the fast.
• People having low BP avoid this, when your BP is normal you can go with one day juice fast.
• During pregnancy, the fetus demands more calories and extra nutrients. So, pregnant women strictly avoid this.
• If you are on medication then consult your doctor before doing this.
• In the condition of chronic disease or injury avoid this.
• On the day of a juice fast, consume also coconut water or normal water with Juice. Or you can add some water in your juice if you like more diluted juice.
• Avoid extra activities on that day (lifting weights, long distance running, excessive conversation, heavy work and more traveling).
• But you can carry on light work or activities for e.g. Computer works, meditation, Pranayama watching TV, garden work, reading books, shopping.

(Healthy eating pattern gives your healthy body with a more conscious brain)

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You might already be aware of the several benefits of Amla but did you know that it can prevent heart diseases as well? Also called as the Indian Gooseberry, this multifunctional fruit is nothing less than a miracle. It’s widespread applications are believed to be used from ancient times in natural therapy and medicine.

Amla grows on a tree whose scientific name is Phyllanthus emblica and is derived from the Sanskrit word – amalaki. The fruit not only holds health benefits, it is revered as an entity of religious in Hinduism and Buddhism.

To let you know more about this amazing fruit, we will uncover some lesser known facts about Amla in this article.

12 Benefits of Amla You Didn’t Know About

Facilitates Diuretic Functions

Diuretic medicines are used for patients who face urination problems. Eating Amla facilitates diuretic functions of the body which makes urination easier and more frequent. This ensures that no toxic substances are held back by your body and you can stay clean from the inside.

Great for Weak Eyesight

Amla contains some of the most important elements for maintaining a healthy eyesight. Hence, if you’re habitual to low Vitamin C intake, Amla can help you improve your vision and get rid of spectacles. This is one of the benefits of Amla that people don’t talk about. A number of natural therapists suggest drinking Amla juice for the same.

Cancer Inhibitor

Amla fights carcinogenic substances in your body and is believed to reduce the chances of cancer contraction. This is due to the presence of anti-oxidants in Amla, that are natural inhibitors of cancer growth. The molecular composition of Amla acids reduces the reaction of cancer-causing radicals in blood as well.

Anti-inflammatory Nature

Japanese researchers link Amla to anti-inflammatory qualities. This means that Amla can prevent internal body swelling which is the cause of several diseases. It also helps in cleaning the body up from potentially toxic materials.

Aesthetic Benefits  

Apparently, the benefits of Amla are not only internal but aesthetic as well. Amla paste detoxifies skin and provides a natural glow. Several organic products use Amla to make skin creams that improve the complexion of your skin. As Amla is a blood purifier, it prevents the skin from getting pimples too.

Bone Strengthening

Amla contains a lot of calcium which is one reason why it is great for the strengthening of bones. It also contains natural substances that prevent bone damage because of aging. These two reasons combined make it the perfect candidate to increase bone life and stay agile for a longer duration in life.

Body Cooler

The vast amount of Vitamin C found in Amla helps in circulation of Tanin on the skin, a substance responsible for skin complexion. With increased Tanin, the body is able to reflect heat much more efficiently, thus bringing the temperature down. One of the beauty benefits of Amla.

Fights Gall Bladder Anomalies

Increased levels of cholesterol in the blood cause Gallbladder anomalies. Amla helps in reduction of cholesterol and increase the metabolic function of the body. With this, the body is able to expel Gall Bladder stone causing substances and keep you free from any Gall Bladder issues.

Throat Curer

We all keep getting a soar throat from time to time. Thankfully, we don’t have to settle for antibiotics all the time, as Amla can cure throat issues as well. You can consume Amla juice in conjugation with ginger and honey, that further help in curing a common cold.

Blood Sugar Inhibitor

It is surprising to know that one of the benefits of Amla is to reduce blood sugar. Amla basically helps the body to absorb insulin, therefore fighting blood sugar. This process is critical for blood sugar patients. If you or your friends are facing blood sugar, you must include Amla in the diet to curb sugar levels.

Fends off Grey Hair

Are you facing grey hair too early in life? This could be a sign of poor scalp health and skin disorientation. Using Amla based conditioners and scalp lotions can prevent hair from greying. It is the most naturally viable solution for this issue. Amla also contributes to the extensive growth of hair, therefore, maintaining general hair health.

Prevents Stomach Disorders

Constipation is the leading cause of stomach disorders and you’ll be happy to know that Amla can treat them too. Amla contains a high volume of fibre in it which the body uses as roughage. This additional fibre can help you get rid of constipation and make sure that you pass out all the toxins from the body.

Conclusion

We have summarized some of the unknown benefits of Amla that we’re sure will bring more health into your life. You can try Amla in various modes of consumption to achieve a longer and healthier life. No wonder, it is related to spirituality in a number of Ayurveda texts.

The post 12 Benefits of Amla You Didn’t Know About! appeared first on Sarvyoga | yoga online | yoga.

There are so many articles on Yoga for beginners, Asana for adults, senior citizen or for the particular issue. Then why we forget Yoga for kids. Kids are lovable, Cute as well as innocent. So, this article is dedicated to Kids, in which we mention best handpicked top Yoga for kids (Poses & Pranayama). Now, it’s time to motivate your kids and practice these asanas with them.

Kids are innocent and very cute but somewhere down the line, they get bored easily. Thus it’s hard to engage them towards Yoga Poses & Pranayama, for this, you have to encourage them. Before we uncover the Yoga for kids (Poses & Pranayama) have a look at these important points. These points help you a lot for encouraging Your kids.

 How to Encourage Kids for Yoga Poses & Pranayama

Suppose you know all the requisite Asana as well as breathing techniques that are suitable for your loved one. But if he/she doesn’t show their interest towards Yogic activities, then your all efforts go to the smoke. First, you have to motivate and convert their interest towards Yoga. You have to very careful coz kids are getting bored easily. So it’s your responsibility to make their yoga season interesting.

Here are some tips given below, follow these steps for motivating your kids.

• Practice into the Open

This is the first step, which you have to take. Bring your Yoga practice to an open space like a garden or park. Don’t engage yourself in the meditation in the room. Come out and invite your kids to an open area.

In open space, you can share your yoga experience with your little one.  As per studies, little kids who see their elders or parents practicing Yogic activities are more likely to show their interest by putting up questions. So, be prepare for the question and answer them more wisely, by which they join you.

• Give some quality time to kiddos

It is the most important part that you spend some quality time with your kiddos. If you don’t have ample time for your little ones. Then it will not do if you really want, that your little one stays healthy and mentally fit. Then you have to keep a specific quality time for your kids. Kiddos need more attention, they look you whatever you did and said. So beware of your behavior, otherwise, in future, your kids are out of control.

• Be good a storyteller

If you are good at narration, then it will easy for you to encourage your loved one for Yoga Poses & Pranayama. With every Asana narrate an interesting but not boring story. For e.g. while practicing Lion Pose (Simhasana) or cat pose. Just tell them if you perform this Asana you look like Lion or you’ll become more powerful same as the king of the jungle. And your voice is more powerful the same as Lion. Your storytelling will make a magic and you’ll see the change in your kids. Told them that most of Asana are based on the posture of Animals.

• Challenge And Task

First perform the any Asana then, gently ask your loved one to imitate the same Pose. Or you can say who will perform this Asana better you and me. Definitely, your kids imitate the same Asana with you and accept your challenge. For challenging them, use positive words which encourage them to perform Yoga Poses or Pranayama. If your loved one performs some Yoga Poses & Pranayama, then he/she fell like the task is completed. And this will boost their confidence.

• Appreciation is must

Applause or appreciate your kids in each and every step. Don’t demoralize them, even if they are failed to perform asana correctly. If he/she or your little one start practicing asana with you in between the Asana steps appreciate them (like good you are doing will come on). Appreciations can create a huge positive difference so don’t ignore this.

• Awareness

Interact with kids and tell the importance of Yoga & Pranayama and its health benefits. All kids love Super Heroes, so tell them these super Heroes got their power from Yoga & Pranayama. Say to them, If you perform these Yogic activities you’ll boost your physical and mental strength same as your favorite Super Hero. Along with uncovering the actual benefits, like how Yoga Poses & Pranayama benefits you for a long life period. Your appreciation & awareness surely encourage your kids towards Yoga Poses & Pranayama.

• Reward makes it easy

It’s a simple and universal technique and definitely works for kids. If appreciation & other technique don’t work then believe in Reward. Yes, rewards work if your little one demanding some stuff then set up one condition if you perform this Asana or posture. You stand a chance to get that stuff (favorite candy or chocolates, toys etc). Reward & appreciation not only work for kids, but it also works for adults.

By applying these steps, we are sure that your loved one definitely gets encouraged and follow the routine of Yoga. Now come to special Yoga for kids which are given below.

Yoga for Kids (List of Asana)

• Padmasana (Lotus Pose)

First, start with simple and easy to do Asana like Lotus Pose. Padmasana prepares your kids for other sitting pose and also helps in meditation. Because Padmasana is one of the best meditations pose. At initial stage don’t force them to perform Padmasana for a long duration.

Benefits

Lotus pose prepares your kids for further Asana. Padmasana also prepares your child for meditation, which is good for your child. From Padmasana they learn how to focus, bending of knees and comfortable sitting.

For steps & benefits click: Padmasana

• Tadasana (Palm tree Pose or Mountain Pose)

Tadasana is awesome and simple Pose for children’s. Lifting arms over the head give handsome stretch to arms. And that is a nice thing for a growing child. Tadasana prepares your kids for other arms stretching exercise.

Benefits

It improves the sense of body balance by balancing their body weight on the toes with hands up. Tadasana stretches the arms and spine and that is great for body growth.

Want to know more click: Tadasana

• One legged Prayer Pose (Eka Pada Pranamasana)

First, familiarize your children with simple Prayer pose (Namaste Pose) without standing on one leg. And this also the first pose of Surya Namaskar. When they are familiar with Prayer pose, and then ask them to perform the same pose with maintaining the balance on their one leg.

Benefits

One legged Prayer Pose improves the sense of balance in kids as well as in beginners. They gained some extra confidence from Eka Pada Pranamasana. This pose will shape them for more balancing Asana.

For more details click: One Legged Prayer Pose

• Ananda Balasana (Happy Baby Pose)

Ananda Balasana leads to be more positive, cheerful baby pose. So that’s why it named so. Your kids love this interesting and easy to perform Asana. It is known for its intrinsic capacity to quiet the brain and relax the body.

Benefits

Ananda Balasana relaxes body and mind. Happy baby Pose opens up the chest as well as shoulders also. It gives gentle massages to the digestive system.

Want to know more click: Happy Baby Pose

• Seated forward bend (Paschimottanasana)

Paschimottanasana is an awesome Asana for growing kids. By this Asana, kids learn the basic of forwarding bending. Also, it will encourage the child towards other forward bend Poses.

Benefits

It stretches the spine and hamstrings, improves the digestion. Paschimottanasana calms the mind and kicks out depression.

Steps and Benefits: Seated Forward Bend Pose

• Surya Namaskar (Sun Salutation Pose)

This one Asana is enough for your little one, if they perform only Surya Namaskar then it will good. And they don’t need to perform other Asana if your child performs Surya Namaskar with interest. Surya Namaskar is a complete workout in itself. 12 steps of Surya Namaskar create the magic for your child and you’ll see the positive results.

Benefits

Best for body growth improves concentration and stretches various body parts. But ask your child to perform the simplest version of Surya Namaskar. Don’t insist on them to perform a difficult variation of the Surya Namaskar at initial practice.

Steps and Benefits: Sun Salutation Pose

Other simple Yoga for kids (Asana)

Above mentioned Yoga Poses are the top Asana for children. But the list is not completed; there is lots of other simple Asana for kids. This is given below:

• Chair Pose (Utkatasana)
• Adho Mukha Svanasana
• Marjariasana (Cat Pose or Cat Stretch)
• Dolphin Pose

Choose the most suitable Asana from the above-mentioned list for your child according to their interest. End their Yoga season by Savasana (Corpse) Pose.

Yoga for kids (Pranayama or breathing techniques)

Here are some best Pranayama for kids, read carefully.

• Anulom Vilom Pranayama

Alternate nostril breathing is the most suitable and easy to perform breathing technique for your kids. As it calms the mind and enhance the memory power and kicks out general diseases. Anulom Vilom will promote a good immune system for the child.

For its steps click: Anulom Vilom Pranayama

• Udgeeth Pranayama

Chanting the word Om produce positive energy, so Udgeeth is the best way to introduce your child with Mantra. From this breathing technique, they learn how to chants the Mantra in the right way.

Along with Yoga Poses & Pranayama motivate your child to perform meditation. Meditation is also the major part of Yogic activities.

We uncover the top Yoga for kids (Poses & Pranayama) and its benefits, but it’s all up to you to encourage your kids.

Steps and benefits: Udgeeth pranayama

Tips for Parents

• First, you have to take initiative (first you have to correct your lifestyle); means perform the yogic activities with your child. It will not do if you order them to perform Yoga Poses & Pranayama and you got busy with your work. Involved with them and if you show your interest, then definitely you don’t have to work hard in term of encouraging your child.
• A kid learns from their parents and the environment too. So, don’t show laziness in front of your child. Be a role model for your child, by whom it follows your advice and implement them correctly.
• As we said that earlier, please reserve some quality time only for your child. The more you spend time with your kids the more you can understand and observe their behavior. And that is good for your child and also for you.
• This Yoga for kids (Poses & Pranayama) is easy to perform, but you also perform these Yoga Poses & Pranayama with your kids.

(Kids are raw material whatever so be careful with them)

The post Yoga for Kids (Poses and Pranayama) appeared first on Sarvyoga | yoga online | yoga.

It’s a well-established belief that yoga helps you get relief from mind’s worries and body’s illnesses. But how to overcome anxiety through yoga? This question can befuddle even experts. So, we’ll give you an easy-to-follow guide that is suitable for beginner to experienced yoga practitioner.

In its essence, yoga cures anxiety by soothing your body and preparing your body to handle panic attacks. The yoga science makes your body’s vitals such as blood pressure, mental alertness, breathing rate etc work at optimal levels. This physically readies you for facing anxious situations much more effectively. You build a shield against anxiety over the time.

Fresh ways on how to overcome anxiety by yoga

Learn to Confront Anxious Situations

Yoga has a number of unique postures and asanas that challenge your body. One of them could be a handstand. It is nerving to do a handstand initially. But as you learn to do it, you fight back a rather anxiety-inducing situation. By practicing yoga on daily basis, you can try several such postures and learn to confront anxiety.

In the hindsight, you’re teaching your brain to handle anxiety which helps you in real life as well. You gain confidence with each step and it reflects in your personality.

Emphasize on your Thoughts

One fine answer to how to overcome anxiety by yoga is emphasizing on your thoughts. We feel anxious when we have a series of worrying thoughts scathing our mind. Instead of avoiding these thoughts completely, you can learn to observe them.

The calm yoga practice provides a great environment to observe your thoughts. Be conscious of the lines of thoughts that enter your head while you’re doing yoga and try to remember them. This way you’ll know that what thoughts cause anxiety in you and you can choose to discourage them in the future.

Breathing Exercises

Irregular breathing and panting are two common symptoms of anxiety. You can control them by practicing a healthier way to breathe. Breathing regulates the flow of O2 and CO2 in our bodies which have a direct effect on making us feel less or more anxious.

Yoga techniques such as  Kapal Bhati Pranayama and other breathing techniques such as Bhastrika Pranayama are believed to help a lot with controlling your breaths.

By controlling your breathing rate, you can ensure enough oxygen supply into your body, which will demote anxious situations. You can learn to take deep breathes, exhale through your nose and keep it all slow.

Experience Yoga Culture

There are a number of yoga culture clubs around the world, where you can talk about yoga and health issues. Being open and practicing vulnerability is highly benefitting against anxiety. People who are more familiar with the idea of going out and meeting new people of mutual interests faceless anxiety.

If you’re wondering how to overcome anxiety by yoga by just meeting people, it’s quite easy to do so. Practicing yoga in groups gives you a sense of comfort and safety. You can learn from others as well.

Meditation Coupled With Yoga

Meditation brings the much-needed clarity to your mind. While yoga prepares you for facing anxiety, meditation can help you cleanse your mind from anxious thoughts. Experts suggest doing meditation with yoga by slipping into meditative states in your spare time.

You will be able to leave behind anxious thoughts with this simple technique and yoga will further strengthen the belief.

How to overcome anxiety by yoga with Asanas?

Here is a quick list of Asanas that you can try to get faster relief from anxiety.

Janu Shrisasana  – Bending forward with one leg stretched far from the body.

Hastapadasana – Standing straight and bending your upper body to touch your knees.

Shavasana – Lay down like a dead body in a relaxed position with your stomach facing upwards.

Dhanurasana – Laying on your stomach while holding up your ankles to form a ring.

Marjariasana – A cat-like pose where you face the ground with your arms and knees holding you up.

Conclusion

You must have got a number of answers to the question  – How to overcome anxiety by yoga? Interestingly, all of these techniques are really easy to carry out and don’t need you to be an expert. If you’ve never done yoga in your life, you’re equally welcome to try them out and distress.

Anxiety continues to be a part of our life no matter how much we fight it. Yoga provides an effective safe and healthy alternative to medicinal drugs for anxiety. If you’re an anxiety patient, the chances of recovering from it with yoga are quite high.

Please note that while doing the yoga poses, be cautious of doing them right. You can watch instruction videos once before doing them so that you don’t hurt yourself in the process. In the end, the reward is yours to keep – a tension free mind and a rejuvenated body.

The post Fresh Ways On How To Overcome Anxiety By Yoga appeared first on Sarvyoga | yoga online | yoga.

You are amazed, that one cup of Green tea gives you tremendous health benefits. In this section, we mentioned the top proved health benefits of Green tea. It is a belief that Green Tea is the smartest as well as the easiest liquor to stay healthy. A cup of Green tea is fully packed with antioxidants and many vital nutrients that have fabulous effects on our body (like – increase your immune system, boosts the brain function, burns the extra calories & lower down the risk of death taking Cancer).

Along with these benefits it includes other awesome benefits. Here, you find top proved health benefits of Green Tea which are tested as well as assisted by the researchers. You can also find many supportive studies regarding Green Tea given by scientist or Researchers on the net or through a research paper.  So, take your cup of Green Tea and be with us till the end. Health Benefits of Green Tea

• Green Tea lowers down the Risk of Parkinson’s & Alzheimer

First, the health benefits of Green Tea are, it protects your brain cells in your old age. As per research & studies consumption of green tea is very beneficial for brain improvement. Thus, Green tea is very effective to lower down the age-related Problems like Alzheimer & Parkinson’s. Green tea is not only improving your brain function, it also guards your brain in old age.

Parkinson’s & Alzheimer are the most common age-related issue, which comes under the category of “Neurodegenerative” disease. Alzheimer is the topmost cause of dementia. On the other hand, Parkinson’s responsible for the death of dopamine (Dopamine is a compound that presents in our body as a neurotransmitter & a precursor of other substances) producing neurons in the brain.

Various studies uncover that in Green tea, there is a compound called Catechin. That has protective effects on neurons. Thus it decreases the risk of Alzheimer & Parkinson’s.

• Green Tea keeps you Young & charming

As all, we know and it’s a Universal truth that we all are not immortal. One day we all have to die eventually as well as it is unavoidable. Nevertheless, given that the drinkers of green tea lower the risk of cardiovascular disease and cancer. It makes sense that it may help you live longer. According to the study, those who drank the green tea (4 to 5 more green) have amazingly stayed fit and healthy than non-drinkers of green tea. Below you can see how much green tea lower down the death cause is given below have a look.

Heart disease – 20 – 22% lower in men, 30% lower in women.

All causes – 10 -12 % lower in men, 23% lower in women.

Stroke – 33 to 35% lower in men, 40 to 42 % lower down in women.

So, you can easily understand that green tea drinkers are live longer than non-drinkers. And it is the second health benefit of Green tea.

• Protects you from skin Disease

Same like aloe vera & Amla, Green tea also helps to maintain your skin. Green tea carry antioxidants and antioxidants kick out free radicals from the skin and prevent skin related Problems. Green tea slows down the oxidation process by which your skin remains wrinkle-free and Young (rejuvenates). Green tea is the secret to keeping your skin young and glowing for a long time. So it’s a third benefit of Green Tea.

• Good for Digestion

Having a cup of green tea invigorates your digestive system. Thus general stomach related issues are flushed out. Consumption of Green tea helps to reduce indigestion, constipation, bloating and gas. If your stomach is happy it means you are happy, most people ignore theses general digestive related problems. If you ignore these problems, then in future it will take you to the danger. Most of the diseases are born from the stomach. So if you keep your digestive system healthy then the general issue cannot irritate you.

• Increase the fat burning process & improves Physical Performance

If you go through the list of any fat burning product, then surely that green tea will be mention on there. The reason behind is, Green tea increases fat burning process and triggers your metabolic rate (According to the research). According to the study & many controlled trails, green tea increased the energy outlay by 4 to 5%. Somehow some studies in term of green tea don’t show any increase in metabolism, thus the benefits of green tea or effects may depend on the individual. But somewhere down the line, it shows tremendous result regarding fat burn. You have tried so many products for fat burning, for once try the Green tea and it does not cost you more bugs than other products.

• Immune enhancer

It’s a fact if your immune system is not stronger enough then; you got general diseases easily which make you ill. You spend handsome bugs on unwanted general diseases. So, if your immune system is up to the mark then forgets all general disease. Also, you save your harden money and gain a good immune system. An immune enhancer is another health benefits of Green Tea.

• Green Tea reduces the sugar in the blood

Green tea lowers down the sugar level in the blood. Hence it is good for type 2 diabetes and another vital health benefits of Green tea. Drinking green tea controls the glucose level. And it is effective for improving insulin sensitivity as well as control the high level of sugar in blood naturally.

Type 2 diabetes is reached outbreak proportions in the past few decades. About 400 million people worldwide are diabetic. In this disease, the sugar level goes up in the context of an inability to produce insulin naturally. If we believe in the study, then study uncover that individual who used the greenest tea had a 40% lower risk of type 2 diabetes than non-green tea drinkers. As per review of 6 or 7 studies with a total of 286,700 people (green tea drinkers) had an 18% lower chance of becoming diabetic.

• Green tea lower down the risk of deadly Cancer

Ya! You heard correct, reducing the risk of cancer is another vital health benefits of green. As we mentioned earlier green tea contains powerful antioxidants which lower the chance of becoming different types of Cancer (Esophageal cancer, prostate cancer, breast cancer, skin cancer).

• Prostate cancer – Study shows that if a man drinks green tea had an of 48% lower risk of developing Prostate cancer than others. Prostate cancer is the most common and life taking cancer in men.
• Breast cancer – If Prostate cancer is common in men then, Breast cancer is common in women. Many women die all over the world due to breast cancer. As per study women who drank the green tea had a 25 to 30% of the lower risk of breast cancer.

There are various observational studies which show that green tea drinkers are less likely to suffer from different types of cancer. But what we think, there should be more high-quality research is needed to claim these effects. It is important to keep in mind that it may be a bad idea to put milk in your tea because some studies suggest it reduces the antioxidant value.

NOTE

The content of this website is for educational purpose. And the stats show in the content is according to different studies as well as research on green tea. Don’t pour milk into your green tea because many researchers believe that milk lowers down the antioxidant value of green tea.

Important Points

• Those people who have a medical history or suffer from diabetes please concern your doctor before drinking green tea.
• Diabetic patients take ant diabetic medicine which lower the sugar level and green tea also reduce the high sugar level in blood. So, please ask the doctor before consuming green tea.
• It’s better to make your green tea at home. But if you haven’t enough time then purchase it from the market but careful with the quality.
• Along with you have to perform Yogic activities like Asana, Pranayama, and the meditation for your good health.

             (Don’t break the trust of others)

The post 8 proved Health benefits of Green Tea appeared first on Sarvyoga | yoga online | yoga.

Here we uncover the some best Yoga for Thyroid really helps you to fight against thyroid Problems. Before, we move towards the Yoga Asana & Pranayama for Thyroid. You have to clear the concept of the thyroid, types of thyroid disorders, hormones of thyroid and its function. Below we mentioned the definition of Thyroid as well as its function in brief and simple words. After that move to the list of Yoga Asana & Pranayama for thyroid. So, be with us till the end. Women are easily affected by thyroid issues (right after pregnancy or after menopause) in comparison to men. So, it’s compulsory for you to check your thyroid hormones level in two or three months regularly.

“In America about 20 million, Americans suffer from the thyroid problem/disease.” Approximately more than 12% of the U.S. population develops the thyroid issue in their lifetime.

In 2017 (25^th May) World Thyroid Day was recognized all around the globe.
(American Thyroid Association collaborates with International Thyroid Societies)

What is Thyroid?

The thyroid gland is the important part of an endocrine system in our body. The thyroid is the butterfly-shaped gland which places in the front of the neck in our body. And it is located under Adam’s apple packed around the windpipe (trachea). A thin region of tissue in the middle of the gland named as the isthmus. This isthmus joins the two thyroid lobes on each side (gland is separated in two lobes left and right). The thyroid is marked as one of the hardest working glands in our body. The thyroid plays the important role to manage the countless metabolic processes in the whole body.

What are the main hormones of the thyroid gland?

• The thyroid gland produces two main hormones called Triiodothyronine (T3) and Thyroxine (T4) respectively.
• These two hormones control the body temperature, heart rate and metabolism in our body.
• It plays an important role to develop and growth of the brain for better functioning, especially in child/babies.
• Thyroid demands iodine (a vital part of a chemical element of diet, iodized salt and natural food items that are rich in natural iodine) to produce these important thyroid hormones.

There is another hormone that is produced in our thyroid gland is named as Calcitonin.

What’s the normal level or range of T3 & T4?

• Remember that various laboratories may have the different reference range for the normal level of these two hormones. Thus, it’s mandated to listen and follow the advice of your doctor.

The normal level of T3

The general and accepted a normal level of T3 is between 3.1 pmol/L & 6.8 pmol/L. by the test of T3 Hyperthyroidism (overactive thyroid) is diagnosed.

The ideal level of Thyroxine (T4)

The usual and accepted normal level for free thyroxine is 12 to 22 pmol.

What are the different types of thyroid diseases/disorders?

• Hypothyroidism (Underactive thyroid).
• Hyperthyroidism (Overactive thyroid).
• Goiter
• Thyroid Cancer.
• Thyroid Nodules.

But we discussed the main common thyroid disorders as well as its symptoms.

Hypothyroidism (Underactive thyroid)

Underactive thyroid leads from the thyroid gland which produces an insufficient amount of thyroid hormone. By this, it develops issues from the thyroid gland, hypothalamus (Pituitary gland). In a Simple word when your thyroid gland produces fewer amounts of hormones and this Problem is termed as Hypothyroidism.

Main Symptoms of hypothyroidism

• Lack of concentration.
• Indigestion, Constipation.
• Joint & Muscle Pain.
• Stress, anxiety, and Depression.
• Tiredness.
• Dryness of skin.
• An extra amount of menstrual bleeding in Women.
• Unintentionally Weight gain.

General causes of Underactive Thyroid (Hypothyroidism)

• Inflammation of the thyroid of the thyroid gland (Hashimoto’s thyroiditis)
• The resistance of the thyroid hormone.

Hyperthyroidism (Overactive thyroid)

When your thyroid gland produces an excessive amount of thyroid hormone it named as Overactive or Hyperthyroidism. It is a less general or common condition than Underactive thyroid.

Common Symptoms of Hyperthyroidism

• Increase in heart rate, nervousness.
• Contraction of hand muscles (tremor).
• Increase the rate of bowel movements.
• Weight loss and fatigue.
• Excessive sweating.

Most general causes of the overactive thyroid

• Intake of an extra amount of iodine.
• Multinodular goiter (toxic)
• Graves’ disease (An immune system problem in which overproduction of hormones take place 0.5% male & 3% female affected )
• Overexpress thyroid nodule (also named as hot nodules)

Goiter

In simple words, a goiter is a problem when your thyroid gland is enlarged. A goiter does not come under the specific disease. It may be linked with hyperthyroidism, hypothyroidism or normal thyroid function.

Thyroid Cancer

Thyroid cancer is the most treatable type of cancer if it diagnosed earlier. When cell change or genetically mutate then thyroid cancer is developed. These cells are multiplying itself in your thyroid and take the form of tumor.

Hope you easily get the point what we want to say about Thyroid. Let’s move on to the important part that is Yoga Asana & Pranayama for Thyroid.

How Yoga Asana & Pranayama for thyroid is beneficial?

We can’t say that you totally cure your thyroid problem by Yoga Asana & Pranayama. But somewhere down the line, you can reduce the discomfort or symptoms of thyroid problems by Yoga Asana & Pranayama. There is some top-level Pranayama which is great for treating thyroid issues. In the same way, many asanas lower down the symptoms of Thyroid Problem. In many cases, thyroid disorders are cured by Yoga Asana & Pranayama. Try for once, definitely, it will help you a lot. Yoga Asana & Pranayama for is the best alternates for treating thyroid disorder rather than costly medication or treatments.

Best Yoga Asana & Pranayama for thyroid are given below.

List of Best Asana for balancing the level of thyroid

 Fish Pose (Matsyasana)

The fish pose makes an arch on your back when you perform this Asana. By this, the circulation of the blood is increased at the thyroid region. Also, it gives a good stretch to your throat and neck, which directly targets the thyroid gland. Fish pose is an inverted pose, and in an inverted pose, head motivates blood flow to your thyroid part thus it helps in hypothyroidism. For steps and other benefits click

Plow Pose (Halasana)

Plow pose also stretches neck and invigorate thyroid glands. It helps to lower down the symptoms of hypothyroidism but should not be performed by hyperthyroidism. It involves automatic chin lock during the full pose, which is good for your thyroid glands. Want to more click

Simhasana (Lion Pose)

Lion pose is quite interesting but most effective Asana to deal with the thyroid problems. When you perform Lion pose a roaring sound is produced which directly targets and massage your throat. By which the thyroid symptoms is lower down.

Want to know more click.

Shoulder Stand (Sarvangasana)

Shoulder stand maintains the endocrine system in our body. Sarvangasana helps the people with hypothyroidism. Thyroid gets the huge supply of blood in our body, so performing shoulder stand regularly improves the circulation and secretions of hormones. When you perform this pose it releases blood towards the neck and nourishes your thyroid. Hence it reduces the symptoms of hypothyroidism. For more details click

Cobra Pose (Bhujangasana)

Cobra Pose is an awesome chest opener as well as stretch your throat area & neck. This stretch in neck and throat boost maintains and increases the function of the thyroid. Thus it is beneficial in Hypothyroidism. Click for steps & other benefits.

Inverted Pose (Viparita Karani)

Viparita means opposite or reverse and Karani refers to through, by which. The legs up wall pose is another name of Viparita Karani. Inverted Pose is a remedy for various diseases. Inverted pose helps in the problem of hypothyroidism. It increases the flow of blood to the thyroid gland and maintains the function of the thyroid.

Want to know more click

Bridge Pose (Setu Bandhasana)

Bridge pose is an outstanding pose, especially for thyroid problems. It helps in hypothyroidism. Setu Bandhasana is also stretch your neck, improves blood circulation mostly in the thyroid gland along with controls the function of the thyroid.

Click here for steps.

Camel Pose (Ustrasana)

Ustrasana stretches your back as well as your neck. Stretching of the neck will good for your thyroid. Because Stretching allows blood circulation to the thyroid gland. For other benefits & steps click.

Bow Pose (Dhanurasana)

Dhanurasana is excellent intermediate level stretching Asana for back & your neck. It lowers down the stress level which is the most common symptoms of thyroid. Dhanurasana massages your thyroid gland and controls the activity of thyroid glands. And by which a required amount of hormones has produced that control the metabolism. Hence, Bow Pose reduce the hypothyroidism symptoms.

Click here for steps & other benefits

Headstand also has a powerful impact in reducing the hypothyroidism. But This Asana needs more attention, daily practice and the supervision of an expert teacher. So, that’s why we uncover the topmost basic Asana for Thyroid.

Pranayama for Thyroid

Ocean Breath or Ujjayi Pranayama

For thyroid disorders, Ujjayi Pranayama is the best option in breathing technique which effectively lowers down the symptoms of hypothyroidism as well as hyperthyroidism. Ujjayi Pranayama mainly works on the throat region. Due to its healing impact, it triggers the thyroid gland. In this the friction of air when contact with throat an ocean like sound will produce. So, it massages your throat and also kicks the general disorders related to the throat. Practice this breathing technique 10 to 11 times but not to perform more than 11. Perform Kapalbhati & Anulom Vilom Pranayama and also Savasana (Corpse Pose).

for steps click here.

Important Notes

• Even though the above mentioned Yoga Asana and Pranayama are very effective and beneficial, but avoid the practice of these Asana & Pranayama in case of severe thyroid problem, enlarged goiter or in physical weakness.
• In case of pregnancy or during periods take an advice from a doctor before attempting these Yogic activities. Also, avoid these Poses in severe pain in the abdomen or recent surgery.
• The truth is treatments and medications of the thyroid are not only costly but it leads to some side effects in your body. On the other hand, Yogic activities will make your body to fight against the thyroid or any problems naturally by increasing the strength of your willpower and body.

(Difficult work is easier and easier work is difficult)

The post Yoga for Thyroid: 9 Asana and 3 Pranayama appeared first on Sarvyoga | yoga online | yoga.

Of all your exciting vacation plans, a Yoga retreat in India is something that will cleanse your soul with true serenity. Yoga retreats are on a high these days due to several of their benefits. It’s not only about Yoga, it’s about the ethnicity, the healing effects and the rich culture that you get to see in India. It’s quite unlike any other place you will go to!

So, if you’re already preparing for a Yoga tour to India, you will need a heads-up on what all things to take care of. India can be a wild country and therefore, planning everything in advance can be rewarding. First-time goers would have some questions in their minds. Let’s try to address them one by one.

Why a Yoga Retreat in India, specifically?

India is the place of origin for Yoga. It had been a traditional practice for several centuries in India before it hit the mainstream medical sciences. You can experience its truest form in India which brings out the best effects on your body. Yoga is not only a way to exercise, but a way to heal your body. It has been linked to restoring inner peace and curing depression in adults. When you experience Yoga in the lap of nature and that too in India, the results are soul-fulfilling.

Where can you make a booking?

Bookings can be made online. There are several online ventures that sell well-designed packages for a beautiful Yoga retreat in India. You get to choose the duration of the stay and extra features such as “only for Vegans” places. You could also choose several pleasure activities to go along with Yoga such as Spa and waterfall bath.

Simply search Yoga retreat packages for India at Google and you’d get enough options to choose from.

Is there a good season for the visit?

India has a variable climate from North to South, which makes season an important factor. If you’re going for a North Indian location such as Rishikesh, it’s better to go in the months of July and August. These months fall in the summer season, which ensures a pleasant climate for Yoga.

If you go to North in winters (November to January), the climate may feel a bit on the rough side. Most of the exotic Yoga locations in North are hilly areas, that make it difficult to enjoy the Yoga retreat in India.

Heading South, the climate is moderate around the year. You can plan a trip to Kerala anytime during the year and you won’t repent your decision!

What places are the best for a Yoga Retreat in India?

Although Yoga is carried out in almost all parts of the country, there are certain places with scenic beauty to choose. These places have the best environment to enjoy your retreat to the fullest.

Shillong

Shillong is a hill station in Meghalaya, the northeastern state of India. It has a number of natural features such as valleys, waterfalls and national parks, that will double the fun of Yoga.

Gangtok

Gangtok is located in the Sikkim state of India, which is another mountainous region. It’s marked by Buddhist traditional influence and a great all year weather to enjoy the lap of nature.

Mulshi

Mulshi is a little locality in District of Pune in India. The village area is touching the sea and has a water park as well. The place is famous for traditional Yoga centers and retreats.

Goa

Goa is the tourist capital of India with a number of beaches, hilltops, and Portuguese influences townships. It is particularly famous for attracting foreign tourists in India, for partying and spirituality.

Rishikesh

Rishikesh hits right in the feels for Yoga enthusiasts. It’s a hilly area built on the banks of the Ganges river, with a number of monasteries and temples. You will not only exclusive Yoga centers but institutes for studying Yoga. Perfect place for your godly Yoga retreat in India.

How much would the trip cost?

The costs vary according to the number of things you include in the trip. A 7-day package deal including your stay, meals, Yoga sessions, spa sessions, Yoga accessories and medicinal supplies would cost around $450. This is exclusive airfare. Professional Yoga centers are costly whereas the traditional Yoga centers built in temples are much cheaper.

Where to apply for Visa and tickets?

There are three duration tenures for Indian Visa – 6 months, 5 years and 10 years. You’re allowed to stay a maximum of 6 months per visit and you are free to carry out recreational activities except for business. Know more about your application here.

Choice of airlines and tickets is pretty much neutral. You can suit yourself in that department.

Conclusion

Dedicating a vacation to a Yoga retreat in India could be one of the most enchanting experiences of your life. Decide on places before visiting and make sure to choose the right season. You will get nearly everything that you ask for at Yoga centers from English instructors to healthy food. Enjoy the cultural contrasts of India as you meet your soul through Yoga.

Book Yoga Retreats Now

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Have you ever think about your stomach? Shankhaprakshalana comes under the category of Shatkarma or Shatkriya (six activities of cleansing, Shankhaprakshalana is one of them) and under the dhauti kriya. All we know that in a year there are 365 days. But we load our stomach throughout the year. For full body detoxification here is the interesting but very effective way to clean your stomach.

Note that most of the health-related problem is born form stomach. So, once or twice in 6 month follow the Shankhaprakshalana if you really want to make your stomach happy. Be with us till the end, here we uncover the most effective technique for cleansing your stomach.

Meaning 

Shankhaprakshalana is derived from the Sanskrit word. In which Shanka refers to “conch” and the meaning of Prakshalana is cleaning or washing out. In simple words, you can say that it is the natural way of the cleansing process.  It is the best and the effective way to clean your digestive system. For this, you don’t have to pay a huge amount. Shankhaprakshalana also known as “varisar dhauti” (Vari is the synonym of Water in Hindi).

In this, Shankha is representing as the whole alimentary canal (Mouth to anus). In simple word, Shankhaprakshalana is the simple and unique process to clean your intestinal tract by kicking out the toxins or impurities with salty water. 

Now come to its Historical facts or background

 The texts of Ayurveda & Yoga tell the importance of cleansing process (cleaning of stomach bowel). From Ancient times out Sages & Rishis perform the Shankaprakshalana for detoxification of the body or remove toxins from the body by drinking water and performing specific Asana. They observe and realize a yogic bowel cleansing technique is safe as well as best for removing toxin materials. They are impressed by its positive response. So that’s why they wrote this technique in the form of text for upcoming generations.

Basically, Shankhaprakshalana is mentioned in the context of Hatha Yoga Pradipika & Gherand Samhita. Thus Shankaprakshalana is also the part of an Ayurvedic technique which is famous by its name “Kaya Kalpa” (An Ayurvedic way of physical transformation as well as purification). Kaya refers to body and kalpa stands for transformation.

What’s the concept?

In Shankhaprakshalana you have to drink 4 to 6 glass of Luke warm water little bit salt, and lemon drops added. After consuming the water you have to perform specific Asana, if you feel the pressure then go to the toilet and after that again drink water and perform Asana till you feel the pressure (Imitate the process till the clean water is coming out from your Anus).  

Preparation for Shankhaprakshalana

• Take 1 or 2 liters of lukewarm water to add 2 teaspoons of salt (per liter) to the water and you need one lemon juice/Liter.
• Now quickly drink two or 4 four glass (maximum 6 glass) one after the other and perform the Asana which is given below 6 to 8 times each.
• Again drink two or more glasses of warm salty water then again repeat the Asana for 6 to 8 times/Asana.
• Follow the same procedure, until the water is finished or clean water comes from your Anus.

So, your confusion is clear between Laghu Shankhaprakshalana & Dirga Shankhaprakshalana.

• Laghu Shankhaprakshalana (short cleansing process) 

In this version of the cleansing technique, you have to drink water as much as you can and perform the Asana. Also, you have to go to the toilet until you are comfortable. Less amount of water is passing out in Laghu Shankhaprakshalana. If you are new please try Laghu Shankhaprakshalana after that go for master Cleansing Process.

• Master Cleansing Process (Dirga Shankhaprakshalana)

You have to drink water and perform asana until you feel the pressure and clean water has come from your Anus. In Laghu Shankhaprakshalana you don’t have to wait for clear water evacuated. But in Master cleansing process you have to wait for it, and it takes times so that’s why it is named so anus. As pressure comes rapidly fewer stools and wore water will be passed out from Anus. At first or second pressure it may be possible that hard stool pass out. As you drink salty water and repeat the asana the rate of pressure is increases and cloudy yellow water and finally clear water will be evacuated (But the color of water may vary from person to person.

Best time for starting Shankhaprakshalana

In the morning start your process in between 5 to 7 Am. Try to finish your season before 7 AM.

Best place for practice 

Choose that place in which the adequate toilet facilities are available. If you are practice Shankhaprakshalana in the garden or open area please check the facility of the toilet. If the toilet facility is available then it’s good to perform the cleansing technique in the open and fresh air. But make sure where you practice the environment should be relaxed and calm.

Now come to the main section, Asana (6 Yoga Poses for Shankhaprakshalana)

• Palm tree Pose (Tadasana)
• Swaying Palm Tree Pose (Tiryaka Tadasana)

Perform Tiryaka Tadasana without lifting your heels.

• Waist Twisting Posture (Kati Chakrasana)
• Swaying Cobra Pose (Tiryaka Bhujangasana)
• Spinal Twisting Pose (Udarakarshansana)
• Kakhpadasana

These are the 6 Asanas; it will help you to make your pressure after taking salty water.

What type of meal should you take?

After completing the Cleansing Process (Shankhaprakshalana) you should take easily to digest food means very light meal (not spicy as well as not too much oily). A mixture of rice and split green gram (Moong dal) with some cow ghee (clarified butter). The 3 major components of the Khichri are beneficial in the restoration and improve the function of the digestive system. The pulses give the easy to digest source of protein and Cow ghee is a mandate to coat the walls of the intestine. And rice gives carbohydrates and produces mucus, which helps to protect the inner lining of your alimentary canal. Take the Khichri also in your lunch or dinner also you can drink buttermilk.

After taking your meal its compulsory to not to sleep at least for 3 hours, when 3 hours pass to take some rest.

Important Points

• Avoid hard physical or mental work and don’t talk too much. You feel some weakness, headache or you feel mild pain in your waist so don’t be panic.
• Perform the Master cleansing technique once in 3 or 6 months.
• You need highly well certified as well as a trained teacher for this, without any proper guidance don’t try this.
• During the process when water comes out from the stomach through Anus it may little uncomfortable but at that time be calm & relaxed.
• Mentally prepare yourself for Master Shankhaprakshalana.
• At the starting stage, solid stool will pass out after that mixture of salty water and stool appears.
• In the final stage, clear yellowish water will come out. Keep your eyes on your stool to check the color of your stool.
• Be ready for 5 or more trips to the toilet to clear your stomach.

Benefits of Shankhaprakshalana

• Shankhaprakshalana is the natural way of cleansing, so it removes toxins and rejuvenates our whole intestine.
• So, it kicks out all the problems related to the digestive system (indigestion, constipation, gas, bloating, and acidity).
• Surely, it improves the functions of your intestine.
• Best for diabetic people along with it maintain your body weight (helps to burn the extra calories).
• You feel younger and more energetic by this you gain the confidence.
• Master Shankhaprakshalana is also good for your skin.

Note

• If you went through to any kind of surgery or if you are physically weal avoid Shankhaprakshalana.
• Pregnant women or in the time of periods strictly avoid this technique.
• In the case of back pain or spine pain don’t try this.
• Perform Shankhaprakshalana in under the supervision of an expert teacher.
• The day after the Shankhaprakshalana takes easily to digest meal for one week.
• Avoid smoking, chewing tobacco, alcohol after this process.
• Avoid adding salt with water if you are a patient of High BP.

(Your hard work never went up to smoke)

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Here is the simple version of Pigeon Pose and that is Downward facing pigeon Pose. Try this before doing Advanced Pigeon Pose. Adho Mukha Kapotasana (Downward facing Pigeon Pose) is easy to perform but very effective basic levelAsana. Adho Mukha Kapotasana (Downward Facing Pigeon Pose) is derived from the Sanskrit word & when you perform Adho Mukha Kapotasana your body is like a Downward facing Pigeon Pose (Pigeon neck down). So that’s why this Asana is named so.

 Asana Name – Downward facing Pose (dove pose)

Sanskrit Name– Adho Mukha Kapotasana

Level of Asana – Basic

Meaning

Adho – Upward

Mukha – face, facing

Kapota – dove or Pigeon

Asana – seat, pose, posture

 Focusing Chakra

 The Heart Chakra (Anahata)

The Third eye Chakra (Ajna)

The sacral chakra (Svadisthana)

Steps of Adho Mukha Kapotasana (Downward Facing Pigeon Pose)

• First of all, come into the position of Adho Mukha Svanasana (Downward facing dog pose). Now, elevate your left leg from the floor & keep your right leg strongly on the ground.
• Next step is open your left knee afterwards keep it straight just behind you. After that tilt forward also transfer your weight to your hands. Place your knee below your body when you bend your leg. Practice this for few times until you are comfortable with bringing your knee just near to your hands.
• After that, keep your bend left knee between your hands. The outer part of your right lower part of leg completely touches the ground. But note that your inner part of left thigh ought to be open up with a left foot sticking from the right side of the body and resting on its outside ankle. Keep your toes facing away from your trunk/torso.
• Your shoulder wider and arms should be straight along with palms facing down with spreading fingers on the ground.
• Now extend your right leg, you can feel the stretch keep it in a straight line towards your big toe.
• Move your hands forward hold the position and you can easily feel some stretch in the part of the upper thigh of your twisted leg.
• When you feel comfortable, carry on to lower down yourself until you are relaxing on your forearms as well as elbows. At that moment your palms pressed together and fingers pointing in the forward direction (in front of you)
• If you are not feeling any discomfort then carry on stretching for completing the full pose. Stretch out your arms straight in a forward direction along with shoulder should be wide apart. Spread your fingers on the ground with palms pointing down. Try to touch your forehead to the ground if possible.
• You are in the full pose, remain in the pose around 40 to 60 seconds and breath normally or you can hold your breath.
• Now it’s time to discharge the pose, for this bring your hands back near to your body. Push your palms to release the weight from your leg.
• Now unfold your bent your leg and come back to the initial pose (Adho Mukha Svanasana).
• Follow the same steps on your opposite side.

Tips for beginners (Downward facing Pigeon Pose)

• Downward facing Pigeon Pose (Adho Mukha Kapotasana) needs great knee flexibility so practice first basic knee stretching pose. If you have good flexibility in your legs & hips try to deepen the pose. Breathe deeply throughout the process.
• By moving the position of bent leg in a way that your ankle and knee are in horizontal. But alterations of pose May not suitable for all, so first practice properly its simple version. Once you are comfortable and have a good flexibility then go for its variations.

Benefits of Adho Mukha Kapotasana (Downward facing Pigeon Pose)

•  Downward facing Pigeon Pose (Adho Mukha Kapotasana) is simple and easy to perform Asana. It stretches your whole leg and it is also a good hip opener Asana.
• Adho Mukha Kapotasana (Downward facing Pigeon Pose) strengthens & stretches your legs, knees and outer and inner parts of legs.
• Downward facing Pigeon Pose best for your hamstrings you get a good stretch in this region.
• Adho Mukha Kapotasana (Downward Facing Pigeon Pose) also stretches your forearms and arms along with good for your wrists.
• Downward facing Pigeon Pose and important thing it increases the flexibility and prepares you for the more advanced Asana.

Important Points

• Don’t perform Downward facing pigeon Pose/Adho Mukha Kapotasana in the condition of leg or knee injury.
• If you have a medical history then consults your doctor.
• It’s not mandated to perform the pose by taking the position of Adho Mukha Svanasana, if you are facing problem then you’ll start your pose by adopting Balasana (Child Pose).
• But from Balasana move your one knee in the forward direction and then follow and continue the same steps from step 3.

(If you want love from others, then show your love & humbleness to others)

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India is the birthplace of “Yog”, which later came to be known as “Yoga”. Due to the regional influences and a number of Yoga schools in India, the country is one of the most preferable places to learn Yoga.

Benefits of Making Yoga Your Profession

Perfect for a Dynamic Lifestyle

Opens Up the Mind to Diversity

This could easily be achieved with yoga teacher training in India. It will allow you to explore yoga from all angles and will help you increase your awareness. The heightened awareness will help you see the negative and positive aspects of life clearly, certain behaviors and relationships. This training will also help you to achieve self-control and deal things with composure, which is quite difficult.

Improves Personal Health

Yoga teacher training will also help to achieve deep personal satisfaction. As yoga is not only about what you are doing physically. It is the combination of mind, body, and soul. All of this helps you stay in shape and improve your personal health while you teach others to do it.

A highly in-demand Skill

The impacts of Yoga on the mind and body are being explored all over the world. More and more people are opting for Yoga as one of the key health routines. Gym workout is a great way to burn calories but Yoga reaches your soul. This makes Yoga trainers as one of the most sought professionals around the globe. You get enough opportunity to lead a successful Yoga career by obtaining Yoga teacher training in India.

Career Options after Yoga Teacher Training in India

One has so many career options after the training. There is an immense demand for yoga trainers, nowadays. Depending upon your preference, you can opt one of the following career options in Yoga.

Yoga Teacher

The career prospects for a Yoga teacher are plentiful in India and abroad. You can work as a teacher at a famous Yoga training institute, that offers a well-paid job. You can teach Yoga to aspiring Yoga students as well.

Yoga Instructional Content Creator

There is a lot of content that can be created around Yoga. Such as, instructional videos that can be uploaded to YouTube or sold on DVDs. You can even create a website for Yoga and write about various medical practices associated with Yoga. There is a heavy demand for such content for the same among Yoga enthusiasts. You will learn of key aspects of Yoga during your Yoga teacher training in India.

Yoga Institute Owner

If you have the resources, you can establish your own Yoga Institute or meditation center. People are always looking for alternatives to maintain their health and Yoga is just a great option. A Yoga practice center doesn’t need more than a large room to start with.

Yoga Personality

You can launch initiatives for Yoga enthusiasts by organizing Yoga sessions in universities, schools and your local community. Spreading awareness about this health-promoting practice has a lot of social welfare associated with it. This will help you advance your career as a known Yoga personality in the media. You can also set up a business, dealing in Yoga accessories, organic nutritional supplies and Yoga retreat tours with expert knowledge provided by the training.

Conclusion

You can find a lot of options for Yoga Teacher training in India as it emerged from here. If you are serious about your yoga teacher training, then choose India. After the completion of your training, you will receive both the health and career benefits from it. Yoga is one of the most sought after workout regimes and making a career in it is naturally benefitting. You get the freedom to do it in your own way and lead a dynamic lifestyle. You can even create a business out of Yoga, with a little supply of resources at hand.

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Udarakarshanasana (abdominal twist pose) is the important Pose during the Process of Shankha Prakshalana. It is the fifth Asana of stomach cleansing Process (Shankha Prakshalana). In stomach cleansing process Abdominal stretch pose is used for pressure making in your stomach.

Apart from that, you can attempt Udarakarshanasana in your Yoga season. The abdominal twist pose is easy to perform but very effective for your abdominal.

Perform Udarakarshanasana five to six times with other Asana. We are sure that, you’ll love this simple yet powerful Asana.

Asana Name – Abdominal twist or abdominal twist Pose

Sanskrit Name – Udarakarshanasana

Asana Level – Basic

Meaning –

Udar – It refers to the stomach

Akarshan – Attracts, reflects, triggers

 How to perform Abdominal twist Pose

• Let start Udarakarshanasana by sitting in the position of squatting.
• Keep your feet along with hip wider. Place your hands on your knees.
• After that, breathe out twist form your right knee and keep them just close to your left foot.
• Place the inside part of your right foot on to the ground.
• Next step, with the help of your left hand (use your left hand as a lever), push your left knee towards the right (while you’re bending/twisting to the left).
• Now what you have to do is, shrink your lower abdomen (squeeze) along with look towards your left shoulder. Remain in the position around five to ten breaths.
• Next step, breathe in and come back to the sitting squatting Pose.
• With exhale imitate the same process to your other side of the body for complete 1 round. You have to practice this Pose for five to six rounds.

If you are comfortable performing Udarakarshanasana. Then definitely you can easily perform Kakhpadasana. KakhPadasana is optionally used in Shankha Prakshalana. But basically, there are five Asana are used in the Process of stomach cleansing process.

Now come to its benefits

Benefits Udarakarshanasana

• Udarakarshanasana generally stretches your knee joints, legs, ankles, and toes.
• It is a belief that, daily practice of abdominal stretch pose may prevent infections in the urinary tract. Also, reduces the symptoms of urinary retention.
• Udarakarshanasana uses stretching & compression to lower downs the abdominal problems.
• Basically, Udarakarshanasana did after consuming water or drinking water.
• It gives relieves in arthritic knees and lower down the pain in the knee.
• Relieves constipation and a gastric problem (particularly if performed after drinking warm water).
• People of all age groups can perform this Pose.
• Best for constipation and stomach related general diseases.

Important Points

• Udarakarshanasana is quite a simple Asana. But avoid this pose in severe knee pain or in recent knee injuries.
• Be concentrate on your breathing throughout the process.
• If you are suffering from constipation drink lukewarm salty water 4-6 glass. After that perform Udarakarshanasana pose. This single Asana helps you a lot regarding stomach related issues.
• With Kapalbhati Pranayama practice this pose. This will definitely improve your digestion for better functioning.
• Perform all the yogic activities under the supervision of an expert person.
• Always use a Yoga mat for your practice, or you may use a folded blanket for comfort.

Don’t wait for miracles, just do to it yourself

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Are you planning a yoga retreat in India? Congratulations! You’re up for a soul-nourishing experience that you won’t be able to forget any time soon!

But before you get to the fun part, there a few things that you need to keep in mind. Practicing yoga or even traveling to India is pretty different from going anywhere else in the world. The weather, the ethnicities and the lifestyle are quite different. Especially when it comes to doing yoga. Yoga in India follows a spiritual code which usually requires you to act and dress a certain way.

In this blog post, we’d like to familiarize with the things you are going to encounter in advance. This will not only help you stay comfortable during the trip but also take in the whole experience to the very best!

7 Must Know Things Before Going on a Yoga Retreat In India

Food Differences

The first thing that hits you in India is the food. The presence of Indian spices, ingredients, and dough is not anything you’d come across in other parts of the world. Therefore, you have to prepare to withstand it. Most of it will disturb your gut and digestive system. You’ll have to treat yourself with some yogurt and probiotics in order to get used to that. Not doing so can lead to a lot of stomach illnesses that can ruin your Yoga experience.

The Right Time

Like everything else, yoga too has a right time. If you’re planning your yoga retreat in India around the summer season which usually lasts from March to September, the weather will be comfortable. Summers in India are hotter but you won’t want to visit a hill station, where yoga sessions are usually conducted in the winters. It will ruin the whole fun. Also, there is Satsang gathering that you can try out for which you need to plan accordingly.

also visit: Yoga teacher training

Take Your Yoga Essentials Along

A few if not all yoga essentials might not meet your expectations. Hence, it would be wise to pack your yoga mat, costume and medicines with you. It is advisable because these things are shared by multiple guests at yoga centers and could bear allergic infestations. It won’t be wise to catch hold of any. You’ll also rejoice with your decision of packing your own medicine in case you’re heading to a center situated in a remote location.

Choose Your Yoga Center Wisely

The thing with India is that different yoga centers will bring you different challenges. If you choose a yoga center built in a temple in a far-off location from a city, you might not enjoy the lack of amenities over there. On the contrary, if your yoga center is right in the middle of the city with a hundred things to offer, you might have a problem with all the rush of the city. Therefore, you have to choose your yoga center wisely. Keep in mind the perils and opportunities brought by every location before crashing down at the place.

Keep Cash Handy

Lastly, you must take care of the cash very well. Sure, you can survive the whole yoga retreat in India on your credit card but not all places accept that as of yet. Inside a city, a card shouldn’t be a problem, but on the outskirts keeping cash handy is inevitable. Hence, withdraw plenty of cash when you arrive at the airport and rely on it.

Beware of Imposters

Due to the heavy inflow of tourists, the yoga centers have turned into business spots. This means that a beautiful looking yoga center with modern facilities might be attracting guests for making money with any real focus on yoga. You won’t want to come to India from half the world across for that. So, you must check online reviews, and yoga websites before choosing a certain yoga center. Make sure you don’t get overcharged as well.

Expect Anything

You might visit India with expectations of a divine experience because that’s what most yoga retreats try to sell. That is not the necessary truth. For outsiders, India can be challenging, exotic and vibrant at the same time. Sometimes, you won’t get the exact experience you were searching for but you will get something worth remembering anyway. So, keep the horizon of expectations open while choosing to go for a yoga retreat in India.

Conclusion

Plan your yoga vacation to India well and prepare for the extravaganza that Idia offers in advance. It’s always better to know what lies ahead whenever you can rather than repenting later. India is not your average destination, it will give you a lot to remember. Choosing the right place, time and travel accessories can help you make the experience worthwhile.

At last, we can say that respecting the ethnicities and stereotypes of the place you’re headed to will keep you in the front row.

Book yoga retreats

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Not many people know about the health benefits of Tiger Nuts, but you’d instantly fall in love with them. Sarvyoga would like to uncover this superfood for you!

The tiger nuts are highly beneficial for your body as you can get a number of important nutrients and vitamins from them. These nuts help in weight loss,  are good for diabetic patients, low in calorie count, boost energy, rich in fiber and many more. These nuts are a great source many-in-one health benefits, that one requires.

We will reveal all the health benefits of tiger nuts within this article, to unveil those benefits keep reading this article.

Tiger nuts: A Super Food

Initially, tiger nuts were only linked to the production of horchata (a milky drink) but now this perception is changing. The scientific research has proven that these nuts have most of the advantages that a superfood is supposed to have. These are considered as the main ingredients of food that should be consumed to a live a healthy life. Even the World Health Organisation has recognized their importance.

Prime Health Benefits of Tiger Nuts

• Rich in Fiber

The fiber-rich food helps in keeping your body in shape, benefits the digestive system, keeps constipation at bay, lowers the cholesterol level, controls the blood sugar level.

The fibrous food also helps to whet the appetite. So surprisingly, the sooner you feel the satiety, the better results you will obtain in weight loss.

The fiber is present in foods like chia seeds, prunes, and whole grains.  But, it is scientifically proven that the fiber present in the tiger nuts floor is superior to all others.

So just add the tiger nuts floor in your diet to gain the health benefits of tiger nuts.

• Tiger Nut Milk Substitute
  

From the times immemorial, we have heard that cow milk is the only food which provides all the essential nutrients which are important for the newborn. But in recent times there has been a shift from animal milk to plant based milk such as soya milk. It is present in all supermarkets and has positioned itself as a high-quality product.

Currently, Tiger nuts are also undergoing the same process as soya milk. The tiger nut milk is the best substitute of cow milk as, it contains 100% healthy fats and rich in vitamins E and C. And as, it is easy to digest, it also prevents the cardiovascular problems.

• Source of Magnesium

Magnesium is an essential element of every diet. As this maintains the bone health, helps in absorbing calcium which is essential for maintaining the teeth calcium.

People, who are dealing with anxiety, hypertension, high blood pressure, asthma, and diabetes, for them, Magnesium is the best tonic.

Tiger nuts are highly rich in magnesium and potassium which are necessary for kidney health care. Seriously, Tiger nuts health benefits are just amazing.

• An Inexhaustible Source of Vegetable Protein

The vegetable protein along with all the benefits mentioned above provide the proper functioning of the cellular activity, helps in naturally regulating the cardiovascular system and reduces the risk of cancer. The tiger nuts are a rich source of this protein.

Consumed regularly, the tiger nuts are ideal and perfect antioxidant for cleansing diets and eliminates toxins. These nuts are rich in amino acids which helps in keeping the skin clean and young.

• Skin Health Benefits of Tiger Nuts

Tiger nuts have high oleic acid, this liquid is perfect for skin. The tiger nuts also contain polyunsaturated fatty acids which meet the daily needs of the human body.

Beyond its therapeutic properties, the cosmetic companies have also started using it, in their products, as it is a rich source of vitamin E, which prevents the aging.

• Controls Diabetes

Diabetes is the most common disease these days. Instead of taking insulin, the consumption of tiger nuts could easily help in controlling this disease.

Tiger nuts health benefits don’t control blood glucose level and therefore, it is excellent for the prevention of diabetes too. These nuts are great substitutes for carbohydrates which increase the blood sugar level.

Conclusion

Mark our words, Tiger nuts are one of nature’s healthiest gifts.  Invest your money in these healthy nuts rather than spending on medicines. Add a little dose of these nuts in your daily diet in any form such as flour, oil, milk, nuts and see how your health improves.

These nuts take care of your body functions in not one but a number of ways, helping you ward-off diseases like anything. While maintaining a healthy lifestyle, the value of these nuts increases when you consume them with regular Yoga practice. In the “nut” shell, the health benefits of Tiger Nuts are way too many!

To summarize, we can say that your often doctor visits will change to once in blue moon.

The post Health benefits of Tiger Nuts To Fall In Love For! appeared first on Sarvyoga | yoga online | yoga.

Sitting Mountain Pose (Seated Tadasana) is a simple variation of Tadasana. So, everybody can perform Seated Mountain Pose easily. If you find some difficulties during performing standing Tadasana. Then try Seated Tadasana. Definitely, it will relax your mind and body. Basically, Seated Tadasana termed as calming pose, that gives the sense of breath and thus it is ideal for meditation.  

You can perform Sitting Mountain Pose (seated Tadasana), by entering any sitting Asana. Padmasana, Sukhasana is best for performing Sitting Mountain Pose (Seated Tadasana).

Asana Name – Sitting Mountain Pose, Seated Tadasana

Asana Level – Basic

Best for – All age groups

Sitting Asana – Choose any sitting Asana according to your comfort (Padmasana & Sukhasana is the best choice).

How to perform Sitting Mountain Pose (Seated Tadasana)

• First sit down properly in the Staff Pose (Dandasana).
• From Dandasana take the position of Padmasana or Sukhasana (if you’re having a problem with a knee then perform Ardha Padmasana).
• Don’t lean forward, keep your spine & head erect during the Pose.
• Next step, take your both hands just near to the chest and make Prayer Pose (Namaste gesture) from your hands.
• Hold for some time and take a deep breath.
• After that, interlock your fingers. Inhale and lift up your arms just close to your ear (note that during lifting your arms your fingers are well interlocked with each other. And your palms facing the ceiling).
• There is one alternative for this if you don’t want to interlock your fingers. Then raise your hands up just close to your ears in the Namaste Position (Prayer pose).
• Or you may extend your arms over your head for a better stretch.
• It’s good if you set your eyes in the direction of the ceiling.
• Throughout the process, assume that your spine is extended and your rib cage is expanding.
• You can hold the pose for 30 to 60 seconds, with breath out bring your arms back to your chest.
• Repeat the procedure around 6 times/rounds.

Alteration of Asana –

People having knee pain or feeling uneasy to Perform Padmasana (Lotus Pose, Sukhasana). Then use a chair as a prop. But keep your knee parallel to each other and follow the same procedure. You can make an eagle gesture from your hands (hand gesture of Garudasana) to release the tension from your shoulders.

Benefits of Sitting Mountain Pose (Seated Tadasana)

• Seated Tadasana refers as relaxing Asana.
• Surely, you can feel the calmness in your breath while you perform this Asana.
• You can perform Sitting Mountain Pose (Seated Tadasana) while you are sitting in front of your computer.
• Seated Tadasana is also best for office going people (coz you can attempt Sitting Mountain Pose on the chair).
• Sitting Mountain Pose (Seated Tadasana) improves your spine flexibility.
• Daily practice of Seated Tadasana corrects the alignment of your shoulders, spine, and neck.
• Definitely Sitting Mountain Pose relaxes your mind.
• You can perform Seated Tadasana as a Meditation pose.
• Improves your upper body posture. Also awesome for improving your sitting posture.

Important notes –

• Avoid this pose in case of back, arms, and shoulders pain.
• In case of a knee or joint pain, perform Sitting Mountain Pose on the chair.
• Keep your arms up as much as you can. First, try Tadasana in standing position then try this.
• With hands up (over your head in Namaste pose) you can also perform meditation in Seated Tadasana.
• Thus Sitting Mountain pose is ideal for meditation.
• Attempt all the yogic activities in front of the trainer.
• Follow the instructions carefully during your practice.
• During the Asana keep your mind focus or you can concentrate on your breathing.
• Perform all the Asana, Pranayama or Meditation with calm and relax the mind.

(Knowledge is the light, which helps us to see in the dark)

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Yoga mat is an important part of Yoga practice. But the question is born, How to choose your first Yoga Mat? If you are a new face to Yoga, it’s mandated to choose the right Yoga mat according to your needs. After some time you gain the experienced in the Yogic activities and also got some knowledge about How to choose your first Yoga Mat? Once you’re experienced enough in Asana or breathing technique. You can choose Your Yoga mat according to your choice or as per your requirements. A yoga mat is an important part of Yoga kit for a practitioner.

Asana (where you can sit) is referring to as Mat and the main meaning of Asana is a seat.

But for beginner’s, it’s tough to choose right Yoga mat for practice. Choosing the right Yoga mat doesn’t mean that, you spend a huge amount on a Yoga mat. Thus, in this section, we describe the types of mats and give some light on how to choose your first Yoga mat. So, be with us till the end.

First time purchasing experience of first Yoga Mat

Selecting or shopping for your first ever Asana (Yoga mat) gives you the awesome experience. There are lots of varieties of Yoga Mat, choosing among them is a tough decision to take. This article helps you and guides you and covers all the aspects of the Yoga mat. Generally, basic entry level mats are good for new faces to Yoga.

Before we uncover the topic, have a look at its (Yoga mat) journey from ancient times to current time.

Historical facts

If we look back to history, the Yoga was attempted on grass, bare floor or Rishi’s used natural material for example kusha grass, palm leaves for Asana (Yoga Mats). But the skin of the tiger was very famous among practitioners. They used this type of Asana (Mats), especially for meditation. But today, the skin of an animal is not allowed because of animal protection. As time passed, cotton mats, towel or folded blankets were used as Yoga mats.

What type of materials used in your Yoga Mat?

It is an important point which you should know, that what are the materials used in the Yoga Mat? Is your mat is eco-friendly or not. You got all the answers given below.

• Polyvinyl chloride (PVC) –

PVC is the third most broadly produced synthetic plastic polymer in the world. So, most of the basic Yoga mat or you can say entry-level mats are made up of PVC. Polyvinyl chloride gives awesome durability, comfort, and stickiness. In spite of its durability, it got much criticism (not environment-friendly).

• Rubber –

Rubber is another popular option among eco- friendly mats. It is also a good option in comparison to Polyvinyl chloride. Rubber mats contain latex, which is good. But people who are allergic look other option.

• Foam –

It is an essential eco – friendly version of PVC mats. It offers the same performance but without any side effects. But somewhere down the line it also contains latex which is bad for allergic practitioners.

• Cotton –

Cotton yoga mats also named as Traditional Yoga mats. These are thin as well as eco-friendly. Absorbing the sweat is one of the most important specialties of cotton Yoga mats. Cotton yoga mats increase the grip when it wet. Cotton Yoga mats offer the resiliency and sustainability.

• Jute –

Jute yoga mat is used over another yoga mat for great support and resistance. It is the same as the cotton Yoga mats, also eco –friendly with no allergic reactions. But in comparison to cotton Jute is rougher by which it absorbs less amount of moisture.

How to select right Yoga Mat

• The grip is a key factor

A good grip is an important part, many yoga mats or most of the Yoga mats are in the form of Polyvinyl chloride. PVC mats are also famous as sticky mats. During the practice of Yoga Asana a good grip in mandatory. So, the texture of Yoga mats plays an important role. Rough or raised bumps texture of mats gives you great grip for feet and hands. Remember that, not to slip during the performance of Yoga Poses, for this, you need a good mat. That strongly holds the floor and not slip from the floor.

Means if you perform Asana like Downward facing dog pose, Kandharasana your feet & palms should not lose the grip during backward as well as forward movement on the mat. For this Polyvinyl & Rubber based Yoga mats are best, coz it prevents the slipping of a mat and firmly sticks with a floor. Apart from that cotton mats are slippery.

• Yoga mat thickness –

Yoga mats come in only three main thickness levels. If you choose a very thin mat, then some of the Asana may be hard to attempt. If Yoga mat is very thick, then you may face some problem regarding balance. Along with holding the pose is also difficult for you.

Three categories of yoga mat thickness

1. 1/8” thickness –

Yoga mat with 1/8” thickness is very common as well as an ideal combo of portability & performance. People who practice Yoga regularly go with 1/8” thickness mat. The reason is, it gives you ample cushioning to your knees. A second reason is they are thin along with light enough to carry every day. 

2. 1/16″ thickness

Having a thickness of 1/16” makes yoga mat very- portable. When it comes to on the go situation it is the best option. A thickness of 1/16 of yoga mat fits in any type of yoga mat bag. If you want a natural feeling of touching the ground then go for this type of mats. Because these types of mats are thin and give you the better feeling of the floor/ground.

3. 1/4″ thickness

Yoga mat with a thickness of 1/4″ is known for its high –end premium quality and also for comfort & support.  This type of thickness gives you a high level of cushioning. But the fact is, it is less portable and hard to fit in the standard or general yoga bags.

• Length and Width

24” x 68” is the length & width of a standard mat. Sometimes length can vary but the width of the mat always remains 24”. In term of length, you can find the typical alternate like 74” or 72” and 84” in length. But most of the yogis will fit or comfortable with a standard sized mat. Taller yogi needs little experiment by trying to perform Adho Mukha Svanasana on a standard mat. If your hands & feet are comfortably placed on the mat, then the length is sufficient.

• Mobility

In term of ease of carrying, most yoga mats come with handling (carrying) case of plastic or fabric. Generally thinner mats are easy to carry while you’re traveling. You can easily roll it and tucked into your Yoga mat bag/cover.

• Eco- Friendly factor

If you’re a nature lover or care about the environment, then definitely choose nature-friendly mat for Yoga Practice. Along with they don’t show any allergic reactions to the body in comparison with Polyvinyl Chloride mat (PVC). If you don’t want to slip during your practice then choose jute, rubber or cotton mats for better grip.

• Keep in Mind

Bugs are your harden money, so it’s important to tackle the topic of money very wisely. Try to get good buy your yoga mat in good price. It’s not compulsory to choose an expensive one or an attractive one. Choose the Yoga mat as per your requirements. Polyvinyl chloride mat costs you a little bit extra. Double check the thickness as well as the material of Yoga mat. Try immediately after your satisfaction purchase one. Antimicrobial treatment spray, designs or interesting patterns is up to your choice.

Important Notes –

• An allergic person chooses the right Yoga mat, which does not, triggers your allergy.
• Always prefer eco-friendly mats.
• Before the purchasing perform the Asana like Adho Mukha Svanasana for testing the grip and comfort.
• Don’t go for a cool yoga mat; choose the mat according to your need.
• Always use a mat during the Yoga regime. Mat provides your better cushioning along with good grip.
• Put off your shoes and shocks before using Yoga mats. It’s good if you perform Yogic activities barefoot.
• Once – or twice in the month clean your mat properly in the antibacterial solution. Or you can also use Antimicrobial spray.
• If you don’t want to own Yoga mat, then it’s ok. But use the folded blanket during the practice. But the floor is not too much slippery; otherwise, your blanket is not gain the proper friction with the floor.
• If possible always go with the standard size of the mat during the selection.

(You can create the magic with daily practice)

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Here is an easy to perform Asana Ardha Uttanasana (Standing Half forward bend benefits). Beginners should add Ardha Uttanasana to their Yoga routine. Standing Half forward bend is an easy variation of standing forward bend (Uttanasana). It’s simple but has amazing effects especially on your hamstrings, quads and another region also.

Asana Name – Standing half forward Bend

Sanskrit Name – Ardha Uttanasana

Level of Asana – Basic (best for beginners)

Focusing Chakra – The third eye chakra (Ajna)

Meaning

Ardha – One part, half

Uttana – Open, spread out, extend or stretched out

Asana – Seat, Pose or Posture

How to Perform Ardha Uttanasana (Standing Half Forward Bend)

• First of all, take the Position of Tadasana (Mountain Pose). Breathe in along with lift your arms up. Raise your arms until fingertips are pointing towards the ceiling.
• When you lift your arms, note that does not raise your shoulders (you’ve to just raise your arms but not to lift your shoulders to your ear, as we do in Tadasana).
• After that, breathe out and keep bending from your hip, but don’t bend from your waist (during bending you feel some stretch on your hips). Next step, move your torso along with arms both together.
• When you move in forwarding direction, gently tilt for shifting the weight to your toes (this move prevents knees lock). Or you can also bend your knees little bit.
• Try to touch the ground or floor by your fingertips, or you can place your hands on the shins (strictly recommended for beginners).
• Breathe in, and push down on the ground or shins. During this extend your elbows and lengthen your back (make a little arch from your back).
• Not to round your back, and look straight but don’t give too much pressure on the back portion of your neck. Or you can look down and keep your back straight.
• Remain in the position for 30 to 60 seconds. Then breathe out and slowly get back into the Standing Position.

Tips for beginner’s

• Slightly bend your knee for preventing knees locking.
• You can place your hands on your knees if you are feeling discomfort.
• You can also take the position of half forward bending in place of Tadasana.
• But if you are starting Ardha Uttanasana by taking the half standing position, then note that after few breaths or holding the Position.
• With exhale get back to standing position.

Benefits of Ardha Uttanasana (Standing Half Forward Bend Benefits)

• Standing forward bend benefits (give great stretch & strength) your all muscles like – quads, your spine, lower back, hamstrings, shoulders, and neck.
• But apart from these benefits, Ardha Uttanasana especially targets your Hamstrings.
• Ardha Uttanasana or Standing half forward bend improves your sense of balance.
• Standing half forward bend invigorates or rejuvenates your abdominal organs.

 Important Notes

• Note that, you have to breathe deeply throughout the process.
• Don’t give any stress/compress your spine or neck while you’re looking forward.
• You’ve to place your elbows straight. Not to pull your shoulders up to your ears.
• Ardha Uttanasana is suitable for all but, in severe back pain/injury avoids Standing half forward bend.
• Beginners should take the assistance of wall by holding the wall in place of keeping hands on the shins or floor.

(Failure is the important part of Success)

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Eka Pada Adho Mukha Svanasana is a variation of Downward-facing Dog Yoga pose. But the interesting thing is that Eka Pada Adho Mukha Svanasana is invented or formed by the Americans. It is the great alteration in an ancient Indian Yoga tradition. As we know that, India passes the knowledge of Yoga to all over the world.

India is the origin Place of Yoga. American embraced the yoga about 120 yrs back, and it’s become the important part of their life. Thus Yoga changed the mentality of many Americans regarding the term Yog.

Americans add Yoga to their daily regime by which they made their own mark or way of practice. They invented or alter many Asana according to their need, but who knows these alterations are very famous one day. American explored new poses and in their classes, there are so many varieties are present.

Most of Yoga lover of America heading towards to India for learning as well as gaining the true knowledge. After completing, they returned to their Country & spread the light of Yoga to other people. After taking the adequate knowledge from India, they are able to alter Yoga Poses.

One leg downward facing dog pose is one of the important poses done by most of American’s in the daily morning practice. It is simple to perform but benefits you a lot.

Asana Name – One leg downward facing dog pose

Sanskrit Name – Eka Pada Adho Mukha Svanasana

Level of Asana – Basic & Intermediate (if you extend your leg)

Focusing Chakra

• The Wisdom Chakra (Manipura)
• The Root Chakra (Muladhara)
• The Third Eye Chakra (Ajna)

Meaning

• Eka – One
• Pada – Leg
• Adho – Downward
• Mukha – Facing
• Svanasana – Dog

Steps of Eka Pada Adho Mukha Svanasana (One leg downward facing dog Pose)

• First, stand properly from standing position gently go to Adho Mukha Svanasana (Downward-facing Dog Pose).
• Breathe in and raise your left foot off from the floor and lengthen (extend) your leg behind you.
• Note that your hands and right foot should remain on the ground.
• Try to maintain the balance when you lift up your left foot.
• But not to lift your left hip, you’ve to keep your hips parallel and squared to the ground/floor.
• For maintaining the balance spread your fingers as much as you can. Also, you firmly grounded your right heel on the ground and little extends it towards the back.
• Shift and maintain your body weight on your both hands on right leg.
• Keep your head downward. Remain in the pose for 30 to 60 seconds to hold your breath also. Exhale and bring down your leg.
• Again, with inhale lift up your right leg and follow the same process.
• Perform this Asana about 6 or 10 rounds.

Tips for beginner’s

• Before performing follow the instruction carefully.
• first of all, brushing up your basics level of Asana.
• Basic Asana will prepare you for more upcoming advance Asana.

Benefits of One-Legged Downward Facing Dog Yoga Pose

• Eka Pada Adho Mukha Svanasana kicks out anxiety, stress, depression, and fatigue.
• Eka Pada Adho Mukha Svanasana gives you relief in insomnia and calms your mind.
• One leg downward facing dog pose stretches and strengthens your hands, shoulders, and calves.
• Eka Pada Adho Mukha Svanasana also improves your digestion.
• Can relieve insomnia, headaches, backache and menstrual pain.

Important Notes

• Avoid Eka Pada Adho Mukha Svanasana in the condition of High blood pressure.
• In the case of CTS (Carpal tunnel syndrome) also avoid Eka Pada Adho Mukha Svanasana.
• Breathe deeply during all the process.
• You may make Eka Pada Adho Mukha Svanasana more complex by extending your lifted leg towards your head (bend your lifted leg).
• If you’re suffering from diarrhea then also avoid Eka Pada Adho Mukha Svanasana.
• Follow all the Yogic activities in front of a good trainer.

(Do whatever you want to do)

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