DO YOU KNOW, YOGA IS MORE THAN PHYSICAL EXERCISE

by Tirtha Acharya | Mar 31, 2022 | Yoga

YOGA AND EXERCISE ARE DIFFERENT – YGOA IS MORE THAN PHYSICAL EXERCISE!

Yoga and exercise are completely different to each other.  Yoga was developed centuries ago in the ancient Indian subcontinent. Yoga is a set of mental, physical, and spiritual practices that are beneficial to overall wellbeing. Yoga therapy involves a variety of course for the mind and body that includes posture alignment exercises, breath exercises, relaxing techniques, deep breathing techniques, and various forms of practice of mediation.

Incredible benefits that come from Yoga to Health & Wellness

Yoga is a sister science to Ayurveda which beliefs in the same principle of healing and wellbeing. The benefits of Yoga are derived from selecting a combination of yoga-related therapies designed to address various psychological, physical, and spiritual tasks. All these therapies are the most effective type of yoga science applied in their form.

As a fantastic choice for alternative treatments, these yoga practices provide benefits that go beyond counting and are a significant step to help us manage diseases of many causes. many people thinks that yoga and exercise are are similar but its totally wrong concept. While yoga practices aid in reducing symptoms, easing discomfort, enhancing the endurance and strength of our bodies, and restoring balance to our bodies, they also help improve our emotional wellbeing as well as helping to educate our souls on a spiritual level.

The Yoga Therapy

Yoga is now a tried and tested treatment for achieving body, mind, and spiritual harmony. There are numerous inspirational stories based on the practice of Yoga and exercise’ that have relevance to the present day. The technique used in Yoga is growing in popularity worldwide as an effective method of healing. Many teachers have also added the intention of therapeutic the practice of Yoga. In the same way, increasing numbers of people accept Yoga as part of their routine medical treatment.

Incredible Gains through Yoga!

Yoga and its exercise can be highly effective as an alternative treatment method. They are best suited for people seeking to improve their mental and physical health and emotional stability and connect to their true selves. It’s not a single workout, but it is an ongoing way of life that, if practiced with a sincere desire, can improve our overall health. The different therapies offer relief on an individual basis, which means that people of diverse age groups can benefit from various styles of Yoga and practices to get rid of similar ailments.

Numerous Avenues to Fitness and Longevity

• Yoga therapy is not a subject that can be defined by just one definition. But, the practice of Yoga indeed offers many advantages (in broad terms).
• It is believed as a way to improve mental and physical wellbeing.
• Yoga is thought to be a science of the spirit that every person can gain in the form of the restoration of inner balance and boosting vitality, and enhancing mental power.
• In a nutshell, Yoga significantly improves physical and emotional health. For instance, by focusing on your breath and body, Yoga helps reduce anxiety, depression, and stress and improve memory and concentration.
• It can also help improve the posture of your body through different asanas. A profound meditation practice, like Padmasana, Siddhasana, and Sukhasana, assists in sitting for a long time, and asanas such as Hamsasana and Mayurasana eliminate toxins from the body. Asanas such as Makarasana, Bhujangasana are beneficial for the spine and back and for strengthening muscle and flexibility.
• In addition, some of the most effective Pranayama or deep breathing yoga and exercises, such as Anulom vilom as well as kapalbhati, bhastrika, are well-known for aiding in the control of our breathing which is the primary life force and longevity.

Yin And Yang Yoga | Yoga Class in Nepal

by Tirtha Acharya | Feb 11, 2022 | Yoga

Yin and yang in yoga

Yin and yang are the Chinese philosophical concept that describes the balance that is obtained by the combination of two opposite forces. The two forces are opposite and are represented by the two colors black and white. The two forces of yin and yang combine to form a circle on which the two colors are in equal amounts. Like yin and yang, yin and yang yoga also uses two distinct types of yoga to form the technique of yin and yang yoga.

Let’s first look at the individual components of yin and yang yoga to understand it as a whole,

Yin yoga

The yin yoga is a very distinct type of yoga where yoga postures are performed in a slow manner, which uses the knowledge from the ancient Chinese healing technique combined into the various forms of yoga. The most distinct feature of yin yoga is that it is very slow compared to all of the various forms of yoga.

The masters of Yin yoga may hold the same yoga postures for five minutes or more while the beginners who are just knowing yin yoga hold the same posture for 45 seconds to 2 minutes. The slow postures are performed to stimulate the channel of the subtle body which is known as Nadis in the Hatha yoga style whereas known as meridians in Chinese medicine knowledge.

Yang yoga

Opposite of yin yoga, Yan yoga is the use of the more dynamic forms of yoga that are more active. In yang yoga, the practitioner flows from one posture to another in a sequence. It is Ashtanga and Jivamukti yoga practice and includes various forms from there. The postures are connected through the medium of breath.

With each breathing sequence, the practitioner of the yang yoga jumps from one posture to another. The masters of yang yoga can perform a very long sequence of yoga postures while the beginners need to perform the small sequence and gradually go up to the level of the master.

Yin and yang yoga

Yin and yang yoga is the balanced combination of these two forms of yoga. The first element of the yin and yang yoga is yin which is the slow movement and being steady while the next element is the fluid and flowing form of yoga on which the partitioner flows from one form of posture to another. Yin and yang yoga is just the right combination of these two elements. They are opposite, where yin is a slow movement while yang is a rapid movement. Despite being different and opposite they can be included into one to form the perfect harmony and the result is yin and yang.

Practicing the yin and yang yoga

As the perfect balance within yin and yang, there is also the right balance between the practice of these yoga forms. The first half is the time of one yoga, and another half is the time for another yoga. For example, if on the first half yin is practiced then on the second half yang is practiced. There is not a necessary format that says that one needs to be always practiced first, either one can be practiced first depending on what one aims to attain from practicing yoga.

Yin yoga may be practiced at the beginning to calm the mind and waken the muscle for the strong movement of the yang yoga, or the yin yoga may be performed after yang yoga to calm the nerves and give proper resting movement to the muscles.

Benefits of performing yin and yang yoga

Yin and yang yoga is the balanced combination of the two forms of yoga. With the balanced combination, these forms have the advantages of both forms. Yin and yang yoga is the perfect combination which is best way to utilize both forms,

Yin stimulates the energy channel within the body. The practicing of these forms ensures the movement of the vital life energy within the body healing the organs and ultimately the body itself.

The flow of one posture to another by practicing yang yoga develops stamina from within. Good stamina is especially important for the body.

The slow movement of yin yoga and steady movement is known to get rid of stress and anxiety and give strength to the mind of the individual who practices it.

Yang yoga uses the power of breath to flow from one posture to another. By using the power of prana, one also increases the life force within them.

Yin yoga is holding the same posture for a long period. By practicing this form of yoga, they can also program their body for going into longer and deeper meditation.

By practicing yang yoga one can improve the circulation of blood in the body as well as enhance the flexibility of the muscles of the body.

The fast movement of the yang yoga gives strength to the body and also tones the body to give it an attractive shape.

Top 5 certification of Yoga in the World

by Tirtha Acharya | Nov 19, 2021 | Yoga

Top 5 Certification of Yoga

Yoga certification is a teacher authority granting that is done by a certain organization. Yoga with its emerging popularity started gaining lots of people who wanted to emerge as teachers. However, being a field that need high knowledge and experience and not everyone being able to do so yoga certification was invented. Yoga certification only allows the worthy and experienced one to be the yoga teacher. Moreover, the yoga certification also manages the flow of people who try to become yoga instructor.

Top 5 yoga certifying organizations are as follows:

1) Yoga Alliance USA
2) Yoga Alliance Australia
3) Yoga Alliance India
4) Yoga Alliance Italy
5) World Yoga Alliance

Yoga Alliance USA

When yoga began to spread very vastly to the west, people started to think the best way forward is to create yoga certification. Yoga Alliance USA is a non-profit organization established for the purpose of yoga certification. The organization was created in year 1999 with the motive of promoting yoga. The organization developed a voluntary registry to recognize yoga schools and yoga teachers whose training met their existing standards. Year by year yoga alliance developed and enhanced itself as more and more people recognized the organization. Then in 2007 the country went international.

Yoga certification achieved through Yoga alliance is one of the top yoga certifications in the entire world. The organization uses its core curriculum sets to give an individual or organization its yoga certification. From the moment of creation due to good leadership, impeccable service, dedicated team members yoga alliance is only getting better and bigger in the years. As the years yoga alliance came up with online teacher registration.

The feature was available 10 years after the birth of the organization. Due to this online registration system after going international the organization reached to new heights with applicants all over the world. The same year specialized credentials for children and parental yoga were launched by the organization.

Yoga Alliance Australia

Yoga Alliance Australia was established in 2013 with its headquarters located in Sydney. The organization that had humble beginnings, in now considered one of the most innovative yoga organizations of the world. The organization was established by the renowned gurus John Scott, Ginji Lee, Alexandar medin and many others. The organization was established with the objective of developing a voluntary online registry to recognize yoga teachers and schools whose training met their designated standard in various aspects.

The founders with the volunteer board of directors with their specialty in relative fields, massive experience and dedication made the organization what it is today. Due to their massive efforts the organization is now hailed as among best yoga certification in entire world. From its establishment in 2013 the organization has come a long way. Year by year more people joined, the organization also kept renovating and updating itself with time.

Yoga Alliance India

Yoga Alliance India is the first international yoga alliance of India. It came into existence as a registered organization in year 2006. Sri Swami Vidyanand is the founder as well as the president of Yoga Alliance India.It is a vast organization that is providing yoga knowledge and certification to those who want to move ahead in the yoga field. Yoga Alliance India is so vast that it has 185+ certified yoga schools in India with 6000+ yoga teachers.

Yoga Alliance India is very dedicated to nurturing authentic yoga traditions throughout the world. Its certification standard and teaching system and curriculum are one of a kind in the world. The strength that Yoga Alliance India holds over other organizations is its location on the land who gave birth to the yoga. Its source location gives the root connection to the yogic principle and technique, which others will have tough time to get.

Yoga Alliance Italy

Yoga alliance Italy with its curriculum, team and courses made it to one of the top yoga certifications in the world. The organization like in many countries is going ahead with progress never looking back. Yoga Alliance Italy with its unmatched efficiency and one of the best standard set for certification is what it is today.

Yoga Alliance Italy in 2017 with aid of national CSEN, introduced RYS 250 plus standard for yoga teacher training. The method was so amazing and well-integrated that today thousands of Italian as well as International yoga centers practice it. Introducing new Training structure and creating new enrollment levels when the pandemic hit was some of the best decisions of the organization. With the innovations, ideas to tackle the market, professionalism got Yoga Alliance Italy what it is today.

World Yoga Alliance

World Yoga Alliance is an exceptionally large organization and has members over 80 countries worldwide. The headquarters of the organization in located at Swaroop Nagar, New Delhi. It is a non-profit organization that aims to share the yoga knowledge and technique to the world. The organization has an extraordinarily rich history form its establishment to turning into a yoga heaven that it is today.

The concept and amassing of yoga knowledge and professionals started back in the 1990. However, world yoga alliance was officially registered as an organization in 2011 Nov 17^th.

World Yoga Alliance has many features and facilities both providing yoga knowledge as well as yoga certification. With its online application and information gathering combined with other features makes it client’s favorite. Due to this remarkable feature and dedication, it is one of most cherished yoga certifications in the world now.

Yoga certification is the yoga trend of today. Moreover, it is also a need of the yoga world. The most important thing yoga certification can do is control the flow of yoga teacher maintaining standard. Today one can wake up and decide he can teach yoga tomorrow. Is it right? Of course, not Yoga teaching is a delicate field. One need a fair share of experience and knowledge to be able to teach yoga. However, that’s where yoga certification comes in. The organizations judge individual on the various aspects of their knowledge, experience and teach them required course and then only provide them with yoga certification.

If someone is aiming to become a yoga teacher, they should aim to get their certification form an organization with best reputation. Then pursue their goal to become a better yoga instructor

Nepal Yoga Home is registered with Yoga Alliance USA, Yoga Alliance Australia, Yoga Alliance India, and Yoga Alliance Italy all. So, when you complete your yoga teacher training from NYH then you will be an internationally certified yoga teacher and you can teach yoga all over the world.

Ashtanga Vinyasa Intermediate Series

by Tirtha Acharya | Oct 26, 2021 | Yoga

Ashtanga Vinyasa Intermediate Series

Six series

Ashtanga Vinyasa Yoga consists six sequences- Primary, Intermediate and four Advanced Series.

Ashtanga Vinyasa Intermediate series

The Ashtanga Intermediate Series is also called as “Nadi Shodhana” which means “Nerve Cleansing”. This is focused on backbend which helps in nerve cleansing. Back bending asanas activates the suppleness of the spine and opens the energy channels to allow Prana flow without blockage.

Ashtanga Vinyasa Intermediate Series from Padangustasana to Parsvottanasana is the same as the Ashtanga Vinyasa Primary series. After parsvottanasana, continue with vinyasa flow to

1. Pasasana: Sit down stepping with feet. Bring knees closer to the chest. Exhale, twist to left 90 degrees to reach the right armpit to the outer side of the left knee, wrap left thigh, and shin from the left sit with the right hand. Clasp the right hand with the left hand from behind the back. Drishti: far to the left or left shoulder. Hold the pose for 5-8 deep ujjayi breaths. Switch to the other side too…. Vinyasa flow….
2. Kraunchasana: Sit down on hips. Bend the left leg, keep the left foot at the side of the left hip. Knees join together. Hold the right foot with both hands. Inhale, lengthen the spine. Lift the right foot up with the knee straight vertically upwards. Exhale, chin to shin. Touch the shin with the chin. Drishti: right big toe. Hold 5 to 8 deep ujjayi breaths. Inhale and release. … Vinyasa flow…  Repeat to the other side too.
3. Salabhasana A: sequence of 3rd step of Ashtanga Vinyasa Intermediate Series are as follows, Lie down on the abdomen. Keep the hands straight at the side of the waist. Inhale, stretch the entire body, lift the chest, and leg up. Only the abdomen and the lower arms will rest on the floor. Drishti: 3^rd eye. Hold the pose for 5-8 deep ujjayi breaths…. Vinyasa flow…
4. Salabhasana B: Lie down on the abdomen. Bend the knees, heels above the knees. Palms on the floor, wrists, and elbows at the same level. Exhale, lift the thighs and chest up. Drishti: 3^rd eye. Hold the pose for 5-8 deep ujjayi breaths…. Vinyasa flow…
5. Bhekasana: Lie down on the abdomen. Bend the knees and place heels towards the hips. Keep the hands on the top of the feet. Exhale, lift the head and trunk up from the floor, look upwards. Rotate the palms (one by one) on the top of the feet, point the fingers frontwards. Palms will push the feet towards the floor. Drishti: 3^rd eye or upwards. Hold the pose for 5-8 deep ujjayi breaths. … Vinyasa flow…
6. Dhanurasana: in this step of Ashtanga Vinyasa Intermediate Series, Lie down on the abdomen. Bend the legs, hold the ankles with the hands. Exhale, lift the legs and chest up, stretch the back, and arc backward as much as you can. Drishti: 3^rd eye or upwards. Hold the pose for 5-8 deep ujjayi breaths. … Vinyasa flow…
7. Parsva Dhanurasana: Lie down on the abdomen. Bend the legs, hold the ankles with the hands. Exhale, lift the legs and chest up, stretch the back, and arc backward as much as you can. Finally, roll over right. Rest the head on the floor pushing head behind the shoulder. Drishti: upwards. Hold the pose for 5-8 deep ujjayi breaths. Now roll over to the other side too. Again lift the legs up to the center in a normal Dhanurasana. Hold the pose for 5-8 deep ujjayi breaths. … Vinyasa flow.
8. Ustrasana: Kneel down on the floor, face the soles upwards. Place the palms on the hips. Stretch the thighs, keep the thighs perpendicular to the floor and curve the spine back, ribs will remain extended. Exhale, place the palms on the soles. Stretch the coccyx and dorsal regions, contract the buttocks. Stretch the neck backward. Drishti: upwards back. Hold the pose for 5-8 deep ujjayi breaths. … Vinyasa flow.
9. Laghu vajrasana: sequence here for Ashtanga Vinyasa Intermediate Series is, Kneel down with the feet together. Curve the spine backward. With the support of elbows, keep the crown of the head on the floor. Curve more to reach the palms to the knee and head to the soles of the feet. Drishti: 3^rd eye or upwards. . Hold the pose for 5-8 deep ujjayi breaths. Release the pose… Vinyasa flow.

10. Kapotasana A: Begin with supta vajrasana. Fix the palms at the sides of the ears, pointing the fingers towards the shoulders. Bear the weight on the palms and raise the whole body from the knees. Join the knees. Contract hips, stretch and curve the spine, place the elbows on the floor, move the palms towards the toes. Try to touch the head also to the soles. Drishti: 3^rd eye or upwards. . Hold the pose for 5-8 deep ujjayi breaths. Release the pose to Kapotasana B.

11. Kapotasana B: Inhale, lift the elbows up fixing the palms still on the floor. The arms will remain straight while fingers facing towards the toes. Drishti: 3^rd eye or upwards. . Hold the pose for 5-8 deep ujjayi breaths. Release the pose to vinyasa flow.

12. Supta Vajrasana: Sit down with Baddha Padmasana. Lie down curving at chest and trunk, rest the crown on the floor. Drishti: 3^rd eye or upwards. Hold the pose for 5-8 deep ujjayi breaths. Sit down and lay down five times, keep holding the toes keeping the arms crossed behind the back. Finally again stay in the Supta Vajrasana for 5-8 deep ujjayi breaths.  Release the pose to vinyasa flow. Note: You may need the support of a friend to do this asana.

13. Bakasana A: Fix the palm on the floor. Shift the weight on the finger regions too. Engage the shoulders and core. Lift the knees up and keep them nearby the armpit. In the beginning, elbows will remain bent, as you become perfect keep the elbows straight. Drishti: 3^rd eye or frontwards.  Hold the pose for 5-8 deep ujjayi breaths. Release the pose to vinyasa flow.
14. Bakasana B: During the vinyasa flow jump into Bakasana from Adho mukha svanasana. Drishti: 3^rd eye or frontwards. Hold the pose for 5-8 deep ujjayi breaths. Release the pose to vinyasa flow.
15. Bharadvajasana : Sit down, half-lotus with left leg. Bend the right leg at the knee, bring the heel beside the right hip. Twist left, hold the left toes with the left hand from behind the back. Insert the right fingers underneath the left knee. Twist the head far to the side. Drishti: far to the side. Hold the pose for 5-8 deep ujjayi breaths. Repeat the other side too. Release the pose to vinyasa flow.
16. Ardha Matsyandrasana: flow of this asana of Ashtanga Vinyasa Intermediate Series is, Sit down. Bend the right leg, keep the right heel at the left of the left hip. Keep the left foot at the right side of the right thigh. Twist to the left pushing with the right arm against the left thigh. Hold the ankle left leg with the right hand or keep the right palm under the left foot. Drishti: far to the left. Hold the pose for 5-8 deep ujjayi breaths. Repeat the other side too. Release the pose to vinyasa flow.
17. Eka Pada Sirshasana: Exhale, keep the right leg behind the head. Keep the back straight. The left leg will remain extended forward straight on the floor. Join your palms in front of the chest. Drishti: the tip of the nose or frontwards.  Hold the pose for 5-8 deep ujjayi breaths.
18. Skandasana: Exhale, forward fold, while right foot still behind the head. Drishti: the tip of the nose or frontwards.  Hold the pose for 5-8 deep ujjayi breaths.
19. Charokasana: This is merely a transition for here. Inhale and head and back up vertically straight. Palm fix on the floor. Lift the body up. Release the pose to vinyasa flow and another side both Eka Pada Sirshasana, Skandasana , and Charokasana.
20. Dwi Pada Sirshasana A: Keep both feet behind the head one after another. Sit near the tail bone and balance. Join your palms. Drishti: 3^rd eye. Hold the pose for 5-8 deep ujjayi breaths.
21. Dwi Pada Sirshasana B: Stamp on the palms and lift the hips up. Drishti: 3^rd eye. Hold the pose for 5-8 deep ujjayi breaths. Transitions- Titibhasana and Bakasana. .. Vinyasa flow…
22. Yoga Nidrasana: Lie down. Keep both feet behind the head. Clasp the hands from behind the back. Drishti: 3^rd eye. Hold the pose for 5-8 deep ujjayi breaths. Release, roll back with chakrasana… vinyasa flow…
23. Titibhasana A: flow of Ashtanga Vinyasa Intermediate Series goes here like this, Stamp on with the palms. Fix the thigh on the side of the upper arms. Balance the body with the arms. Keep the legs straight. Hips will remain above the floor.
24. Titibhasaba A: Jump forward with legs outside the arms. Fix the palms on the floor. Rest the thighs on the side of the upper arms.  Lift the butt up. Stretch the leg outside. Drishti: 3^rd eye or nose tip. Hold the pose for 5-8 deep ujjayi breaths.

25. Titibhasaba B: Keep the feet on the floor about 1 foot apart. Fold forward, insert the hands through the thighs, and clasp the hands behind the back. Drishti: 3^rd eye or nose tip. Hold the pose for 5-8 deep ujjayi breaths.

26. Titibhasaba C: In the same position, walk five steps forward and five steps backward.
27. Titibhasaba D: Maintain the same position. Arms through the inside the legs clasp the hands around the ankles. Drishti: 3^rd eye or nose tip. Hold the pose for 5-8 deep ujjayi breaths. Release the pose through the transitions – Titibhasana A and Bakasana.
28. Pincha Mayurasana: Keep the forearms and palms parallel on the floor. Lift the body and legs vertically up. Engage the core and arms.  Drishti: nose tip. Hold the pose for 5-8 deep breaths. Vinyasa flow..
29. Karandavasana: Begin with pincha mayurasana, make padmasana over there. Engage the core and keep knees down on the upper arms. Drishti: 3^rd eye or nose tip. Hold the pose for 5-8 deep breaths… Vinyasa flow…
30. Mayurasana: 30th step of Ashtanga Vinyasa Intermediate Series is Mayurasana. Keep the elbows at the side of the navel. Rest the abdomen on the elbows. Keep the palms on the floor. Lift the toes above the floor. Keep the body horizontally straight. Drishti: straight forward. Hold the pose for 5-8 deep breaths… Vinyasa flow…
31. Nakrasana: Begin with Chaturanga Dandasana. Jump five steps forwards and five steps backward. .. Vinyasa flow..
32. Vatayanasana: Begin vinyasa with Ardha Baddha Padmottanasana. The final position- right foot on the root of left thigh, stand up stamping with the right knee and left foot on the floor. Keep right thigh perpendicular to the floor. Keep the back erect and straight. Keep the left elbow on the right elbow to the level of the chest and wrap the arms with each other. Join the palms each other. Hold the pose for 5-8 deep breaths…. Vinyasa flow.. Repeat to the other side too. .. Vinyasa flow..
33. Parighasana: Sit down. Bend the left leg and keep the foot at the side of the hip. Keep the right leg straight extending to the right. Inhale, stretch the hands up. Bend to the right, face upwards. Try to hold the right toes. Drishti: upward. Hold the pose for 5-8 deep breaths… Vinyasa flow… Repeat to the other side too. .. Vinyasa flow..
34. Gomukhasana A: Sit down on the left heel. Keep the right knee on the left knee and the right foot to the side of the left hip. Clasp the hands around the right knee. Engage Moola bandha and Jalamndhar bandha. Drishti: nose tip. Hold the pose for 5-8 deep breaths.
35. Gomukhasana B: Keep the right elbow behind the head, clasp the right hand with the left hand behind the back. Face upwards. Drishti: 3^rd eye. Hold the pose for 5-8 deep breaths… Vinyasa flow… Repeat to the other side from Gomukhasana A and Gomukhasana B. .. Vinyasa flow..
36. Supta Urdhva Pada Vajrasana: Lie down. Move the leg over the head to Halasana. Keep the left foot at the root of the right thigh. Clasp the left foot with the left hand. Keep the right leg straight on the floor. Clasp the right toes with the right hand. Roll to sitting pose. Place the right foot towards the right hip. Twist to the left. Insert the right hand under the left knee. Drishti: far to the side. Hold the pose for 5-8 deep breaths… Vinyasa flow…  Repeat to the other side too … vinyasa flow..
37. Mukta Hasta Sirsasana A: Mukta Hasta Sirsasana A of Ashtanga Vinyasa Intermediate series has following flow-Headstand, keeping palms and head in the shape of an equilateral triangle, elbows bent. Engage the core, body vertically straight on the floor. Hold the pose for 5-8 breaths… Vinyasa flow…
38. Mukta Hasta Sirsasana B: Headstand, keeping hands straight in front. Engage the core, body vertically straight on the floor. Hold the pose for 5-8 breaths… Vinyasa flow…
39. Mukta Hasta Sirsasana C: Headstand, keeping hands straight sidewise. Engage the core, body vertically straight on the floor. Hold the pose for 5-8 breaths… Vinyasa flow…
40. Baddha Hasta Sirsasana A: Headstand, palm by the side of the head, elbows, and head in an equilateral triangle shape. Engage the core, body vertically straight on the floor. Hold the pose for 5-8 breaths… Vinyasa flow…
41. Baddha Hasta Sirsasana B: Headstand, palms at the sides of elbows of the other hand, in front of the forehead. Engage the core, body vertically straight on the floor. Hold the pose for 5-8 breaths… Vinyasa flow…
42. Baddha Hasta Sirsasana C: Headstand, balance the body keeping forearms at the sides of the ears on the floor. The forearms will remain parallel, where the head will remain at the center. Engage the core, body vertically straight on the floor. Hold the pose for 5-8 breaths… Vinyasa flow…
43. Baddha Hasta Sirsasana D: this step of Ashtanga Vinyasa Intermediate Series starts with Headstand, palms at the side of the neck. Elbows will balance the body. Engage the core, body vertically straight on the floor. Hold the pose for 5-8 breaths… Vinyasa flow…
44. Urdhva Dhanurasana: In this step of Ashtanga Vinyasa Intermediate Series, Lie down on the back. Lift off the back with the support of the hand and leg. Curve the back. Hold the pose for 5 breaths. Rest for a breath. Continue it two more times. Each time bring the hands and feet closer. After the third time lift the body up and stand up straight. Drop back to Urdhva dhanurasana and up. Continue to drop back and stand up 5 times. Finally, hold the pose again for 5 breaths. Stand up… Vinyasa flow..

The rest of the asanas of Ashtanga Vinyasa Intermediate Series are the same as the Ashtanga Vinyasa primary series.

What is Forrest yoga

by Tirtha Acharya | Oct 20, 2021 | Yoga

What is Forrest yoga?

When most of us had heard about forest yoga, like snow yoga done in snow, goat yoga done with goats we may have thought forest yoga is something we do in the forest. However, it is not the case it is called Forrest yoga because it was invented by Ana T. Forrest. The technique was invented by Ana in year 1982 and is one of most popular form of yoga since then.

Thousands of years ago yoga came into existence. From its creation time and ages have come a long way. Also, in those periods some masters and gurus have either modified yoga for better efficiency or even introduced some new forms.

Ana forrest used Sivananda yoga, Iyengar yoga and ashtanga yoga to derive a new form what we know now today as Forrest yoga.

The four pillars of forrest yoga are:

Breath
Strength
Integrity
Spirit

Breath is for the air element of the body. Breath connects air with the body. Strength is the in durance and power within the body. Integrity watches the emotional part of the body and spirit is the pillar of freedom of mind and soul.

Forrest yoga is inspired by and is similar to many other forms of yoga. So, many of the moves of Forrest yoga may seem similar to others.

Some of the basic moves of Forrest yoga are:

Deep breathing

Deep breathing is most common as well as important move in most yoga forms. To do this one need to take a deep breath filling your belly then slowly releasing the air. The technique is done while resting in a comfortable position.

Ujjayi Breathing

Ujjayi breathing is done by first sitting in a comfortable position. Then one must close the mouth and constrict the throat to make rushing sound similar to snoring sound.

Expanding Ribs

Another move of Forrest yoga is expanding ribs. To do this one must Cross the hands so that your right hand feels your left rib and vice-versa. Then expanding the ribs with taking in the air slowly. Holding one two seconds and slowly release the air.

Active Hands

To do active hands of Forrest yoga stretch either hand fully even the fingers away from each other. Holding for few seconds and releasing it. Then same process is repeated with another hand.

For active feet step on the ball of your right feet, with almost 60% body weight inhaling the air and stretching the toes. Then while exhaling step with your complete feet letting go of the stretching toes. Then try the same process with other leg.

Telescope Ribs

In telescope Ribs of Forrest yoga, first the hands are placed at either side of ribcage. Then a long deep breath is taken in to lift rib cage away from the belly. Then slowly the breath is released after holding for few seconds.

Lengthening the tailbone

One hand is placed at the belly and other at the tailbone in this move of Forrest yoga. Take a long breath and releasing the breath with little pressure tuck the tailbone. This releases the pressure on the lower back of the body.

Wrap Shoulders

Place your both arms at 90 degree with the ground for wrap shoulders in Forrest yoga. Spread your fingers as much as you can. Then try to close the gap between the elbows as you can pretending a ball between the elbows. All this while taking in and releasing the breath.

Relaxing the neck

Active the feet, take a deep breath. Then tilt your head slowly to the either side of the body. After tilting try telescoping the ribs and relax. Then hold out for few seconds and slowly lift the head back with palm of the hands. Then try the same process with another side of the body.