Meditation Techniques to Transform Your Life
Cakra Meditation with Mantra – We chant and meditate on the resonance created by the chanting of sanskrit bija mantras that helps to bring positive energy in the body and mind.
Cakra Meditation and visualization – Each Cakra has its element. We connect with those elements by the use of visualization technique.
Cakra Meditation with breathing – Each Cakra is connected with a color. We connect cakra with the colors and breathing technique to activate energy channels.
Cakra Balancing technique – Each person has week and powerful energies by birth. We bring the harmony and balance in each cakra through breathing technique and visualization technique.
Yoga nindra – Yoga nindra is powerful technique that improves awareness, alertness and intuition.
Trataka – Candle light meditation is good for eyes, sleep and concentration. It is a very good practice for beginner.
Meditation wt mudra – Different powerful mudras like sambhavi, aghochori helps to enhance the meditation. We use many mudras along with the meditation practice.
Meditation with mantra – We use mantra chanting as a means of meditation. It is very good technique to balance our emotions.
Mantras like Ganesh Mantra, Mahamrityunjaya Mantra, Gayatri Mantra, Omkara Mantra etc.
Visualization Meditation – Om Kara meditation – We use the Om kara chanting meditation with the visualization technique. We also can combine the trataka method in this technique for better visualization.
Relaxive visualization Meditation – Visualization during deep relaxation can help to relax more effectively.
Ajapa japa Meditation – We combine different stages of chanting to make meditation more powerful in this technique. Many mantras can be used like Omkara.
Aana paana Breathe awareness Meditation – it is the simplest but yet effective technique to begin with. Breathe is an easy way to focus during the meditation.
Sohum Meditation – We use the sohum mantra along with the breathe observation practise. This helps to soothe our mind and mantra has also very calming effect on it.
Pet – Pranic Enersization technique is a meditation practised with different mudras and body scanning technique to bring a harmony and balance in an energy body.
Cyclic Meditation – In cyclic meditation we use series of yoga postures as a part of meditation.
Msrt – Mind sound resonance technique is a combination of mantra chanting on meditation. It is practiced more systematically connecting with the frequencies of the mantras in this technique.
Recalling Meditation – Recalling meditation is a technique of observation of action and its influence. It helps to calm down our overthinking mind.
Kirtan kriya Meditation – We combine the mudras with the Snatnam mantra which helps to awaken our energy and soothe the mind.
Five body awareness Meditation – In this meditation we practice the concept of five sheaths of body in yoga. It begins with body awareness and then dissolving in the essence of silence.
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Here are the list of precaution for practicing yoga asanas:
1) Śauca (cleanliness) – Cleanliness or purity is an important requirement for Yoga practice. It embraces the cleanliness of the environment, body, and mind.
2) Asanas and pranayama should be practiced on an empty stomach. If you feel hungry or weak, consume a little bit of fruit or juice or some liquid like a small amount of honey in lukewarm water, etc.
3) Emptying the bladder and bowels before starting Yogic practices gives wonderful benefits.
4) Practice periods should commence with Aum chanting and a prayer or an invocation as it generates a conducive setting to calm down the mind.
5) Yogic practices should be carried out slowly, in a relaxed peaceful mode, with mindfulness of the body, breath, and activities.
6) A joint exercise, subtle exercise, warm up or loosening exercise, and stretches before yoga- asanas are obligatory to avoid damage.
7) Slowly performing asana will allow you to progress to more difficult asana with time.
8) Satvik food helps to reach the depth of yoga. Avoid non-veg food, eggs, junk food, canned food, processed food, etc.
9) Before beginning your yoga practice, remain hydrated.
10) Dress in comfortable and supportive clothes. To allow for ease of body movement, cotton garments or other light and comfy clothes should be used.
11) Yoga should be practiced in a place with good ventilation and a gentle breeze.
12) When practicing yoga asana, use a mat with a good grip.
13) While performing yoga poses, be mindful of your breathing.
14) After yoga practice, use relaxation techniques like savasana to wind down.
15) Except when specially instructed to do so during the practice, do not hold your breath
16) Unless specifically taught differently, breathing should always be done through the nose.
17) Avoid overly tightening the body or jerking it violently.
18) Perform the yoga-asana to the best of your ability. Good results take time to achieve, so perseverance and frequent practice are crucial.
19) Some of the yoga poses have restrictions and contra-indications, and these contra-indications should constantly be kept in mind.
20) An effective yoga practice should conclude with savasana and finally meditation, prolonged silence or Sankalpa or Śānti pāṭha, etc.
21) The Yamas and Niyamas are yoga’s ethical principles and practices that are outlined in the first two limbs of Patanjali’s eightfold path. Together, they provide a moral code of behavior for the spiritual seeker.
The Yamas or restraints include Ahiṃsā (Nonviolence); Satya (Truthfulness); Asteya (Not stealing); Brahmacharya (Marital fidelity, sexual restraint); Aparigraha ( Non-avarice, non-possessiveness). Other attributes such as Patience, forgiveness, Fortitude, perseverance with the aim to reach the goal, Compassion, Non-hypocrisy, sincerity, Measured diet, etc. are also to be implemented.
The niyamas are behaviors or rituals to follow. They include-
- Śauca (Wholesomeness, Pureness of mind, speech, and body);
- Santoṣa (Contentment, satisfaction, acceptance of others and of one’s circumstances as they are, optimism for self)
- Tapah (Austerity, self-discipline- insistent meditation, persistence)
- Svādhyāya (Study of self, self-reflection, introspection of own feelings, speeches, and activities)
- Īśvarapraṇidhāna- Observation of the Ishvara (God/ Absolute Being, highest consciousness).
Some important tips to be followed while practicing an asana (third limb of yoga):
- Do not do asana without vinyasa. Here Vinyasa means careful linkage of breath and body. This past is very essential.
- Always listen to your body while doing an asana. Try to experience the sensation of the body during the pose (asana)
iii. Whenever asana is intense, practice ujjyai breath, or long breath. Continue to observe your breath as well.
- Try to feel the inner energy vibrations during the asana.
- Feel the organs that are being engaged or stretched.
Some important tips to be followed while practicing a Pranayama (fourth limb of yoga):
- Do not do pranayama very forcefully.
- Duration of internal breath retention and external breath retention should be as long as you feel comfortable. Never try these activities beyond the limit of comfort.
iii. Empty abdomen is very important.
- If you are suffering from High blood pressure or heart-related problems take special precautions from the yoga expert.
- Yoga should not be practiced when you are sick, exhausted, in a rush, or under intense stress.
- In case of recovery from surgery, fracture, or sprains consultation with professionals.
iii. Regular yoga practice, especially intense and inverted asanas, should be avoided by women during their periods. Instead, you could practice gentle and easy asanas, pranayama, and relaxation techniques.
- Avoid doing yoga right after eating. Wait until 2 to 3 hours following a substantial meal. After doing yoga, wait 30 minutes before taking a shower, drinking water, or eating.
- Asana can be avoided in confrontational and thrilling weather like too cold or humid, too hot, etc.
- Before yoga-asana practice, check with health professionals if you are pregnant, have serious diseases, have any injuries, etc.
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Triguna: Sattwa, Rajas and Tamas
Nature has three qualities which are known as Trigunas. The universe comprises purusha (consciousness) and Prakriti (nature). Those qualities are Sattva, Rajas, and Tamas. Prakriti is the manifestation of the universe’s gross and subtle stuff, both alive and non-living. The source of any instant or life, for that matter, is called Purusha.
In other words, Prakriti (nature) is within the realm of these three Gunas while Purusha (consciousness) is beyond these Gunas.
|Composed of three Gunas- Sattva, Rajas & Tamas
||Beyond Sattva, Rajas, and Tamas.
|This is changing, bound by time, impermanent.
||This is eternal; permanent and timeless.
|This is a sight, an observed, a witnessed, a spectacle.
||This is the seer, observer, witness, and spectator.
|It has a beginning and ending.
||It has no beginning and no ending.
If one can discriminate between Purusha and Prakriti; it will be easier to understand Gunas, their effect and the path to get liberated from them.
Everything and everyone in this world is composed of these three traits, large and small, visible and invisible, living and non-living. Rajas is continuous activity- continuous movement of blood in our body is treated as Raja guna according to activity. Our minds sometimes can be Sattwa, rajas, or Tamas. Sattwa- during deep meditation, when you experience lightness, love, joy we feel self-love and joy, etc. When it swings wildly- is Raja Guna. When it stops properly functioning and is dull- it is the Tamas gunas. Trigunas mold the immaterial and material characteristics in us. Our behavior, responses, conceptualization, and levels of understanding of the natural world will vary depending on how much each of the three trigunas, dominates. Due to external physical, physical, psychological and social influences, the inherited guna can be altered.
The attributes that are most evident at a given time influence behavior. When the five components are interpreted by our five senses, processed by the mind, and altered by the dominant guna, the dominant guna will have an impact on the personality. Gunas are hence the last factors to affect a person’s personality. Everyone has the ego necessary to support their intellect with the information they perceive. Triguna, which are ego-derived, will determine which personality is dominant at a particular moment.
The sattva individual- is spiritually inclined, pure, and positive. One may calmly distinguish between favorable and unfavorable conditions at work. Love, compassion, kindness, and happiness increase with sattva nature. We are in a state of good health when sattwa is predominant.
Rajasic people- have lots of attachments and desires. They frequently lack moral judgment since they are so self-centered. When a person is enthusiastic, deeply interested, committed to their task, and successful, they are in the balancing Rajasic state. It serves as a link between sattva and tamas, balancing them. Insofar as it relates to passion, it inspires action, movement, proper action, and innovation for better change. One will experience rage, worry, and agitation if it is out of balance.
Tamas people is associated with ignorance and darkness. It was overcast with negativity, delusion, and boredom. Timing of sleep, balanced food, a love of nature, and care for others are all characteristics of a balanced Tamas condition. If it is out of balance, though, one gets possessive, wants to hurt other people, and experiences fleeting delight.
There are seven possible combinations of Gunas:
i. Foremost/ dominant Sattwa
ii. Foremost Rajas
iii. Foremost Ramas
iv. Prevailing/ dominant Sattwa-Rajas
v. Prevailing Sattwa- Tamas
vi. Prevailing Raja-Tamas
vii. Prevailing Sattwa-Rajas-Tamas
Through our actions, the intentions behind them, and our reactions, triguna can be seen. We must always ask ourselves two questions before taking any action: “Why am I doing this?” and “How am I doing this?” If you pay attention to it, it might be a different guna that dominates both intention and manifestation. If so, we can balance the dominating. How do you feel or respond when you consider that the activity taken has an effect on you? We must constantly strike a balance.
From Tama to Raja, we can take part in more physical activities, socialize with upbeat individuals, visit new places, and consume light fare.
These will increase our vigor and cause us to enter Raja state. From here, we can practice meditation, reading, charitable work, and adhering to Yamas to balance the surplus energy in order to get to Sattva. The secret is to observe and adjust for elevation.
||Selfless and unaffected by hatred and craving
||Free from dullness and excitement
||Liberated from manicness and depression
||Released from obsession and repression
||Freed of addiction and damage
||Untouched by greed and neglect
||Indifferent in self-lust and refutation
||Unconcerned about activeness and under activeness
The human body is made up of the three biological elements, or tridosha (vata, pitta, kapha). These three distinct categories known as the trigunas are used to categorize human intrinsic attributes. But it is a different way of categorizing the people.
Comparison of three Gunas:
|Partially awakened awareness
|Generally stress, anxiety, boredom, frustration, etc.
||Sluggish, lazy, and prone to depression
||Present-minded, wise, free from craving and passions.
|Desire infers experience.
||Fear construes experience.
||Truth deduces experiences.
|Brings great motivation to accomplish worldly materials.
||Drowsy, makes one rest and sleep.
||Permits proper wisdom and discrimination.
||Hinders self-discovery, even further than of Rajas.
||Path of self-realization, self-inquiry.
The trigunas are essential mental elements. These three are also known as Mansa dosha i.e. the psychic constitution.
a.Tamas is underactive condition which is the lowermost. It is illiterate, slothful, bewildered, possessive, dull, and greedy, as well as ignorant and attached.
b. Rajas is an overactive condition. The trait is aggressive, ambitious, restless, and workaholic.
c) Sattva is the harmony of motion and stillness. A sattva state is one that is joyful, at ease, cordial, meditative, content, and compassionate.
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What is Mindful Eating?
Our eating habit can change our attitude. Food is the one of the main source of energy. It just not impacts our physical health but also our mental state. Not just what we eat but how we eat is also equally important. Mindful Eating is one of the practices that not just improve our digestion process but also it increases our consciousness.
Companion comes from the word ‘com’ and ‘panis’. ‘Com’ means together and ‘panis’ means bread. It means as we break the bread together. In modern society we like to put conversation while having meal. Even meeting is arranged during meal time. We take dining hall as a meeting or chatting place. We love to go to a restaurant and talk with friends.
In yogic text and traditional culture eating is also regarded as a spiritual practice. In eastern culture anna, the food is regarded as the prasad of the god. To tune with the energy with divinity one should practice silence and awareness while eating food. This culture though is slowly vanishing but the essence of this practice in nowadays also getting the scientific evidence.
Eppiglottis is located behind the tongue that helps to shallow our food while eating. But when we talk and eat it remain open and increases the chance of entering the food into our windpipe and lungs. Sometime we cough during eating when the food goes to windpipe. Sometime it may get fatal. That is why it is always wise to practice silence while eating.
Eating has also a psychological effect. When we are in stress, we eat fast and too much. When we are sad, we don’t feel like eating. When we eat with gratitude and consciousness, it becomes the spiritual practice. This is the mindful eating.
When we eat not just physically but mentally also we should practice silence. Staying silence means tuning with self. It means being aware of the thought process even when we are eating. This is possible by becoming conscious in our food. If we have negative thoughts while eating, it effects our digestion also. When we are in stress intestines get either underactive or overactive resulting a bad digestion. So, it is very important to have positive thoughts.
To practice silence, observation is important while we are having food. Eating food can be a practice of meditation. We do just like observe our breath in meditation, we should observe how we are eating, how we chew, how is the taste of the food and the state of mind during eating. This has a great impact in our whole food consuming process. It not just has impact on our health but on mind also. It helps to calm down our mind and free us from the stress and anxiety. So, if we don’t have time to meditate, we don’t have to worry. We all have time to eat. Without eating we cannot function. So, we can make just the eating time as a meditation. This will improve our health and also consciousness.
Praying before the meal is an important practice in most of the traditional culture. In many culture, we remember the god or divinity, we thanks to the nature, before eating. This not just had impact on our mind but it also helps to create positive energy in the food. Even when cooking the food, if we cook with positive mind, it not just impacts the taste but also the energy of the food.
Praying is also taking some time to appreciate the food. It is also a time to relax our mind and body activating our digestive system. It is essential for better digestion of the food. As the body and mind relaxes, our parasympathetic nervous system becomes activated. It increases saliva production and helps in food digestion.
Chanting mantra during praying is an effective way to relax our mind. It is not we have to necessarily chant the mantras. If we are unfamiliar to certain praying mantras, we can just give some time to express our gratitude and appreciate the food. It improves our awareness and consciousness towards the food.
So, turn off the gadgets
We cannot keep our gadgets on side even when we are eating food. It becomes a habit of using electric gadget, mobile, laptop or watching TV while eating. It is we are giving less importance on food. Mobile is taking all the attention. It is said most of the TV news are negative. We need to generate positive environment. Whatsoever, the news on the TV is becoming important than our health. Is this a good habit? We know it’s not but we are addicted.
Yoga teaches us to eat mindfully. Mobile should be always kept on side. We should sense the food with our five senses. We should see the food and hear it while chewing. We should close the eyes and visualize the taste. It improves the taste of the food. When we practice this more saliva is secreted. Our hunger improves. We eat only enough. We do not overeat. One of the causes of the obesity is overeating. When we watch TV or cinema during eating, we just keep on eating. We are not conscious. We are tending to over eat. Food is the importance source of energy. To perform our activity in efficient way, we need good energy. It is important to have a good food, and quality way of consuming it. Eating should not be taken as the minor activity. We should separate time just for eating food. Relax, be conscious, enjoy eating food keeping all the things aside, the worries and tensions, the gadgets and mobiles.
How to eat mindfully?
Close the eyes – Keep the gadget on the side. You can start with the prayer. Simply you can express the gratitude for the food. This brings positive vibes which is essential for the good food digestion. We see animal are very instinctive. When they are hungry, they just jump to the food. Yoga means also the equilibrium of the mind. Maintaining equilibrium during the food is also good for our body and mind. When we set sometime for prayer before eating, it also helps to activate saliva. If we just eat in hurry and anxiety it later on can create problem like Indigestion, constipation etc.
Use the five senses of organs. Feel the energy of food. If the food is full of quality definitively we will feel like eating. We should not victim of our tongue. Our stomach should feel good. Next, be attentive with the shape, texture and color of the food. Use the five senses. Feel the smell. The food should be chewed very well. The food should turn into like liquid. Keep down the spoon. Close your eyes. You well better feel the taste. This helps to dissolve more saliva during the chewing food process. Visualize the taste. When you give time to the food, it also helps to remove the habit of overeating.
Sometime we just miss the thing how the food comes into the plate. We have the culture of fast food. We don’t have the time. But let’s think, the main source of the food is nature. Nature is so rich! It provides enough food for every creature in the earth. The farmer harvests the land with so much hard work and determination. The chef cooks with love. We get to then enjoy this healthy and tasteful food. We should be grateful not just to the food, but to the nature, to all the labor, kitchen worker, farmer, who had put together the effort so that we can be feed with a quality food. The attitude of thankfulness helps to build the good relationship between each other as we by nature depend on each other. When we are grateful, we accumulate a positive energy from the food. It develops positive energy, positive attitude.
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Yogi Patanjali, a Philosopher of yoga, was born in Nepal during the 2nd century BCE, 2,500 years ago in the Arghakhanchi district. His name and birth itself are very interesting for all yogis. His name Patanjali is made by two words “Pata” means to fall and ‘Anjali’ means palm. His mother Gonika was doing daily religious rituals and prayers on the bank of the river as she does daily, suddenly Patanjali as a form of Adhishesha has fallen on her palm as the serpent shape of the snake then slowly he turned into the person his name become Patanjali.
He initiated Astanga Yoga (Eight-limbed Yoga), Kriya yoga, and raja yoga. He is the author of Yoga Sutra, which is a classical textbook of yoga philosophy. He is regarded as the founder of contemporary yoga. He was a great hermit, scientist, doctor, musician, dancer, mathematician, and language specialist.
Although yoga was known and practiced before Patanjali’s time, he collected and codified what had previously been taught orally from teacher to student. It is stated that Maarshi Patanjali wrote everything there is to know about yoga. The majority of old and new yoga and meditation literature is based on Patanjali’s yoga sutra. When Swami Vivekananda published his book on raja yoga in 1896, based on the yoga sutras, he increased its popularity.
Numerous ancient texts on yoga, medicine, astronomy, mathematics, dance, and language were attributed to him. One of the main points made by contemporary academics is that it is difficult for one person to be an expert in so many fields. They claim that at least two “Patanjalis” must have worked on these topics. Many spiritual leaders disagree, claiming that only one individual is to blame. Such is Patanjali’s magnificence. He is credited as a saint who cleansed the body through Ayurveda, the speech pollutants through Mahabhasya, and the impurities of the mind through yoga.
Works of Sage Patanjali
He is credited with compiling the Yoga sutras, which are the foundational text of yoga. He is credited with compiling the Yoga sutras, which are the foundational texts of yoga. The formula is a sutra. It contains 195 sutras or words of wisdom. It is fundamental to traditional yoga and its most significant component. Not only did he not design yoga, but he also collected and recorded the numerous styles that existed at the time. He organized everything into a method that was easy to follow. The goal of the yoga sutras is to become one with God’s consciousness and free oneself from the cycle of birth and death.
Ashtadhyayi of Panini is explained in his ancient grammar and linguistics treatise Mahabhasya, which was written by him. It is an outstanding piece of writing and the first grammar work ever produced for language. He clarifies and unambiguously specifies the Sanskrit grammar’s rules.
He also wrote Patanjalatantra, a book on herbal and natural medicine, and Charakavattika, “a commentary on Chakra Samhita. He was a recognized expert in the medical sciences. Based on the aforementioned publications, several classical medical texts have been produced.
He was also a talented dancer as well. In India traditional dancers honor and revere Patanjali.
Yogi Patanjali is believed to be the incarnation of the serpent Adishesha, on whom Lord Vishnu (Sustainer of the creation) rests. While perched atop Adishesha, Lord Vishnu once observed Lord Shiva’s cosmic dance, known as the tandava nritya. His body started to vibrate to Lord Shiva’s beat since he was so engrossed in the dance movements. Adishesha felt a lot of discomfort as a result. Lord Vishnu’s body returned to being light as soon as the dance was over.
Lord Adishesha, perplexed, enquired of his master what had occurred. He was vibrating with Lord Shiva’s cosmic vibration, the Lord explained to him. He asked Lord Vishnu to educate him because the procedure fascinated him. Lord Shiva would soon bless him and take a human form to impart yoga, dancing, and other disciplines to everyone, according to Lord Vishnu, who also bestowed him with blessings. Adishesha began meditating to identify his mother after hearing this with enthusiasm. A yogini by the name of Gonika was also meditating at the same time in search of a deserving son to whom she might teach her knowledge and wisdom. She then took a small amount of water and gave it to Lord Sun. She was ready to offer the water when she began to reflect on the Lord Sun. She was shocked to notice a little snake crawling in her hands. It changed into a human form right away and begged her to adopt it as her son. She gave the infant the name Patanjali. Pata, which means to fall or to fall, and Anjali, which means to fold the palms. Then Gonika agreed and cheerfully shared her understanding and experience.
Sage Patanjali made the decision to impart his wisdom to 1000 students who came from all regions of the country. They all assembled in the Vindhya mountains’ southern region. To ensure that no one could see him, the teacher would instruct from a screen or veil. It’s also intriguing that he would say nothing, but the pupils would finish the lesson well-informed. Additionally, he proposed two restrictions: no one should peek behind the curtain or leave the room until the lecture is over. The pupils concurred.
Everything was going according to plan until a boy made the decision to answer his natural call. He walked outside in a desperate attempt to relieve himself, believing that the master would be unaware of his side of the situation. Other students started to wonder how the master could instruct so effectively without speaking, so they pulled back the curtain. They violated the first requirement. As soon as Patanjali noticed it, he cursed everyone and converted them into ashes. Everyone was consumed by fire, with the exception of the younger ones, who left. Everyone was covered in ashes when the boy arrived back. He begged the master’s pardon. Thinking that at least one student had remained to impart information, the master made the decision to pardon him. So Patanjali instructed that disciple is everything. But because he disregarded the law, the sage was forced to curse him, turning him into a ghost known as bhahmarakshas. Only if he finds a pupil to whom he can impart the knowledge would be free from the curse. Patanjali disappeared after that.
He waited for a long duration hanging on a tree to find a student. No one was ready to learn from him. Patanjali, out of compassion, took pity on him and decided to become his student. Then the boy recited the sutras to Patanjali, who transposed them onto leaves and kept the bundle of leaves on the ground. It is said that, while he slept, a goat ate most of the leaves. Then Patanjali collected the remaining parts and left for the Himalayas.
The Brahmarakshasa hung out on a tree for a while before capturing a pupil. Nobody was prepared to be his student. Out of compassion, Patanjali became his student. The youngster then recounted the sutras to Patanjali, who wrote them on a bundle of leaves and kept them on the ground. According to legend, a goat ate the majority of the leaves while he slept. Then Patanjali gathered the last few components and departed towards the Himalayas.
The story is symbolic; meaning-
There appears to be more to the narrative than is shown on the surface. However, when we glean the spiritual significance, we discover much more than just the story. We will learn who the sage Patanjali is when we understand the first section of the narrative. The story skillfully explains the stature and brilliance of the Sage Patanjali. He supposedly Serpent Adishesha in human form. Snakes are usually associated with mysticism in Hinduism. In yoga, kundalini is represented by a coiling snake. The base of the spine is where the kundalini is supposed to reside.
When Lord Vishnu is enjoying Lord Shiva’s dance while perched on the serpent Adishesha, it is like when someone is meditating and their kundalini wakes. Enlightenment occurs when the kundalini awakens, and once it does, the person will know everything. As a result, Patanjali can be considered the most enlightened beings who have gained absolute oneness. He is shown as a half-man, half-snake figuratively because he has transcended life’s dualities.
According to the second half of the narrative, he was instructing the students from behind a screen. The image is intended to symbolically convey the idea that the creator is the only thing that mutterers, not the author. In the East, particularly in Hinduism, the author just serves as a conduit via which the reader is given the information and concepts. The only thing an author can do is ingest information; he does not produce anything. The reader has a direct link to the learning itself, in this case, therefore there is no issue of the author influencing the reader.
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Pranayama and Breathing Exercises
Breathing Exercises – We combine different kriyas and movement with breathing.
- Hand stretch breathing
- Hands in and out breathing
This is very beneficial for beginners as it helps to synchronize body movement with the breathing.
Diaphragmatic breathing – Diaphragmatic breathing practice is a practice of series of prone and supine posture that are very beneficial for lung, to calm down, and to relax!
Awareness breathing – Awareness Breathing is observation of breathing with body awareness. Natural breathing is observed by placing the hands around abdomen, chest and shoulder. It also prepares for the yogic breathing.
Yogic breathing – Yogic breathing is also known as full breathing. It helps to utilize to maximum capacity of lungs.
Viloma pranayama – Viloma practise is also known as interrupted breathing. This improves the capacity of breathing.
Kapalbhati – In this pranayama, we practise active exhalation and passive inhalation. Kapalbhati is also known as cleansing technique.
Suryabhedana – Surya bhedana is a breathing technique where we practice inhaling through right nostril which activates pingala nadi
Sheetali – Sheetali pranayama is done by inahaling through the rolled tongue and exhaling through the nose . It has a cooling effect on the mind and body.
Sheetkari – Sheetkari is similar to sheetali. The tongue is folded and put inbetween the teeth. The benefits are similar.
Sadanta – Sadanta is also similar to sheetkari. In this, we put tongue behind the teeth and inhale through the crevices or teeth.
Kaki Pranayama – In this pranayama we put our lips like a beak of the bird and then inale through the mouth and exhale through the nose. It also has a soothening effect on our body and mind.
Chandra bhedana – Chandra Bhedana is a breathing technique where we do inhaling through left nostril that activates moon energy which is a creative energy.
Bija Pranayama – In Bija Pranayama we use the rhythm of Mantra to maintain the flow of breathing. This can be done by the practice of mental chanting or sound chanting also.
Vritti Pranayama – There are two types of Vritti Pranayama i.e Sama and Visama Pranayama. In Sama Vritti the inhalation and exhalation are equal whereas in Visama it is not. By developing the control over breathe we are able to maintain the harmony in our energy and mental state.
Anuloma Pranayama – In this Anuloma practice, inhalation is done openly from both nostrils while exhalation is done partially with one or both nostril. It helps to clean our nasal passages.
Pratiloma Pranayma – In this Pratiloma practice, inhalation is done by narrowing and getting control over one or both nostril while exhalation is done openly. It helps to remove lethargy and prepares for the further practice.
Nadisuddhi ( Alternate nostril breathing ) – There are three steps of alternate nostril breathing. We combine basic steps and advance to it with the retention of the breathing.
Bhastrika – 3 steps – It’s a systematic practice of Active Breathing Practice. It helps to awaken the energy in the body system.
Ujjayi breathing – Ujjayi breathing is also known as sound breathing. It helps to soothe the mind.
Lions breathing – It’s a dynamic practice which is good to improve immune system.
Bhramari – Bhramari also known as honey bee pranayama. A humming sound is produced during exhalation.
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