Joint Stabilization In Yoga

by Tirtha Acharya | Mar 12, 2021 | Yoga

Joint Stabilization In Yoga

Joint stabilization can be defined as the ability of a joint to maintain the normal alignment in the presence of some perturbation. This requires a proper co-ordination and functioning of bones, muscles, connective tissues and sensory receptors. Joint stability is just the other name for joint safety.

The core of yoga practices embodies the concept of joint stabilization. The yoga practice of Asana is defined as “Sthiram Sukham Asanam” meaning pleasant and stable postures are called asana. Joint stabilization comes into play whenever any postures are to be practiced in stable and pleasant way. Hence, joint stabilization and yoga practices go hand in hand.

Biomechanics and joint stabilization

Biomechanics is one of those field where biology and physics meet together. In biomechanics we apply laws related with motion to biological tissues. We usually apply physics laws in understanding and improvising the working of bones, muscles and connective tissues to produce movements.

Biomechanics of joint stability is better understood from the anatomical and physiological perspective of neuro-musculo-skeletal system. Joint stabilization occurs via two main mechanisms – active restraint mechanism and passive restraint mechanism.

The active restraint mechanism involves the contractile action of muscle on joints. Passive restraint mechanism includes structures like bone, cartilage, ligament etc. and neurological components – the receptors.

Anatomically, bones unite to form joints which are maintained by connective tissues. Muscles wrap the bones and nerve endings of motor and sensory function pierce to fit into musculoskeletal and connective tissues.

Physiologically talking, sensory information is received by receptors and transmitted to central nervous system via nerve fibers. Brain interprets the information and send response signal through motor nerve fibers to the effector muscles or reflexes may be triggered.

Anatomy of joint

Joints are simply the union between two or more bones. Based on the type of material by which the joining bones are united joints are of three types – synovial, cartilaginous and fibrous joints. Among these joints, the type which is most relevant in yoga practice are the synovial joints.

Bones in synovial joints are united by joint capsule. Inside the capsule the articulating surfaces of the bones are covered with cartilage and the internal surface of the capsule is lined with synovial membrane. Cells of the synovial membrane secrete synovial fluid within the capsule which acts as lubricating fluid to reduce friction between articular surfaces of bones.

Furthermore, the joint is reinforced by ligaments, which are the connective tissues that join bones together. Ligament and joint capsule are the most prominent structures of joint stabilization as they are directly involved to prevent the bone ends from being separated during movements.

Examples of synovial joints include that of shoulder joint, elbow joint, wrist joint, hip joint, knee joint etc. Synovial joints are the joints of locomotion so any joint capable of movement is basically a synovial joint.

All synovial joint share the common anatomy mentioned above. But additional structures can also be found in some joints. Like the menisci in the knees. Menisci are c-shaped fibro-cartilaginous tissues which act like a cushion at the articulating junction of the bones.

Muscles role in joint stabilization

The movement occurs at joint but are carried out by contraction of surrounding muscles. Even when “relaxed,” the muscles of a conscious individual are almost always slightly contracted. This slight contraction called the muscle tone does not produce movement but provides muscle some firmness and assists in stability of joints.

The other type of muscle contraction called isometric contraction where muscle length remains the same, no movement occurs, but the muscle tension is increased above tonic level to resist the antagonistic force. This type of contraction is important in maintaining upright position and hence in most of the standing postures in yoga practices.

Role of the nervous system

Nervous system is the center for every sensory and motor activities of our body. Sensory receptors present on the peripheral part of our body transmit the sensory input to the brain. The brain interprets this input and along with the power of will influence the motor neurons that provoke the actions of musculoskeletal system.

The receptors of touch and pressure provides most of the sensory inputs during the yoga practices and returning response from the brain provides the guidance. Without pain receptors and reflexes, we would be uncertain of our balance and orientation and more likely to get injured.

In short, the nervous system guides the musculoskeletal system and in combination they maintain connective tissues which subsequently helps in joint stabilization.

Joint stability and yoga

Yoga is all about stability. With its main motto of reaching the stable state of mind, it progresses from stabilizing the physical body through asana. Various postures are to be hold for some duration during the practice of asana and without any doubt they demand joint stabilization.

In any kind of yoga practice be it forward bending, backward bending, twisting, headstand etc., they begin with some motion taking place at different joints. With every motion, the sensory inputs are being passed to the central nervous system and as you start holding the posture, the motor plan has to be changed and the body has to adapt for stabilization.

While holding any kind of posture, neuro-musculoskeletal system gets activated. The joint capsule and connective tissues involves structurally to hold the position while the sensory inputs from the load bearing region is interpreted by the central nervous system and subsequently sends signal to muscles to contract and enhance joint stabilization. You can feel for yourself – sensation of pain in load bearing joints, the tightening of muscles etc. All these indicate the body’s response of joint stabilization.

Concept of biomechanics and joint stabilization is very useful for yoga beginners. It will help them to understand postures more vividly and also to practice asana in much safer way. Furthermore, on practicing asana for years, connective tissues are built in the joints and their capsules, which makes the joints stronger. Thus joint stabilization is further enhanced with practice of yoga.

10 Fascinating Reasons Why People Travel to Nepal for Yoga Retreat Class

by Tirtha Acharya | Feb 22, 2021 | Yoga

10 Factors Why People Travel to Nepal for Yoga Retreat Class

Yoga is the term used for the sets of actions performed for spiritual, mental, and physical wellbeing. Today yoga teachings and techniques are spread wide around the world. It is so popular and wide spread that, you can use the internet to learn hundreds if not thousands of techniques just here and now.

Yoga is the technique passed down from the ancient Hindu scriptures. It was originated in ancient India, today known as two countries India and Nepal. It is good to practice yoga anywhere in the world but Yoga in Nepal has a different charm.

10 reasons why people travel to Nepal for yoga retreat class are as follows:

1) Origin of yoga

Yoga techniques were given to us by ancient Hinduism. Here is where yoga took its first breath. The originality and the purity of the origin still remain here after all this time. So, Nepal is best for having a yoga retreat class.

2) Natural environment

Nepal is rich for its natural beauty. The country has beautiful mountains, famous Himalaya range and beautiful forests. Yoga supplies maximum benefit when practiced in calm and peaceful natural environment. So, thinking of taking yoga retreat class Nepal is for you.

3) Experienced teachers

The normal and easy yoga process do not require a teacher you can just see and do them. However, there are some advanced form of yoga that you should not attempt prior some yoga experience and a teacher. If you are willing to take yoga retreat class to Nepal you will find many experienced teachers who are qualified academically and also in the traditional approach of yoga.

4) Affordable yoga learning

Yoga learning can be costly depending on the country and heritage. However, being the origin place with such wide spread Nepal’s yoga learning technique comes under the average cost budget. Moreover, the amazing thing about that is being under average budget it provides amazing ‘A’ class service. So, Nepal’s yoga retreat class is for you if you are looking best service under a tight budget.

5)  Lovely and friendly people

If you visit Nepal for Yoga retreat class, you will find the country people are very friendly, helpful, and co-operative with you. They will make you feel very welcomed and create a home like experience. So, that you can have one of the most amazing experience in your life during your visit for yoga retreat class.

6) In Nepal You can learn different techniques of yoga

Yoga is not just 2-3 techniques and poses, it has thousands of forms, postures, techniques, and methods. Some popular widespread technique may have permeated throughout the world. But if you want more than common what is next level you should visit Nepal for yoga retreat class. Additionally, if you want to learn different types of yoga like hatha yoga, ashtanga vinyasa, raj yoga, karma yoga, Iyengar yoga, hot yoga, aerial yoga, etc you can find very expert teachers in Nepal for that.

7) Great places to visit- diverse art and culture

During the yoga retreat class visit you are not going to learn just yoga. One also wishes to have an enjoyable time on the country. If you were to visit Nepal for yoga retreat class you not only will have a great learning experience. But lots of memories of wonderful places as Nepal is rich is cultural heritage sites and natural beauty.

8) Internationally accredited School and by Nepal government

Nowdays, many people search yoga alliance certified school which provide yoga teacher training. If you go with them, they follow specific syllabus for their yoga teacher training and retreat course as well. Those certified schools never cheat with you. the certified school ensures that you have risk free and healthy learning.

Mostly, yoga retreat course is not a certified course and is just for relaxation. But if you go with such a registered school you will get better service from them.

9) Easy Visa process for Nepal

Compared to some countries the Visa approval process of Nepal is quite easy. So, you will not need months and weeks long issues with visa approval. You can just decide to have yoga Retreat class in Nepal and with some simple steps you can visit.

10) Very beneficial in different aspect for good holiday

Yoga retreat class in such an amazing place with such original techniques heals you mentally, spiritually, and physically. If you are going through some crisis, needs to find yourself, reignite passion Nepal is the location for your yoga retreat class.

Face Yoga | Yoga For Face

by Tirtha Acharya | Feb 4, 2021 | Yoga

Face Yoga Against Ageing- Yoga for Face

We all are mostly common with the term yoga. Yoga is so much popular now days that vast number of people practice this on daily basis. There are thousands of yoga technique and poses for various kinds of benefits. Yoga for a healthy heart, yoga to battle depression, yoga for weight loss etc., You have a problem then most certainly you have a yoga technique to battle your problem. In this article, we will discuss 6 different face yoga exercises for anti-aging or for shining face.

Recently people are extremely interested on face yoga against aging. Certain yoga poses and techniques can make your ageing slow. Instead of depending on costly products and surgeries, one can naturally do it without anything to cost except internet data package.

There is various face yoga effective for various parts of the face. Each act on a targeted area and have a specific effect. Some of the effective anti-ageing yoga for face are:

1) Double V

Double V face yoga helps you with falling eyelids and wrinkles at the eye edges. It is a simple pose you can do to keep your younger glow longer. In this technique one must make V sign with index and middle finger and put them simultaneously on the both edges of eyebrow. Put the middle finger on nose end of the eyebrow and index finger on another end. The next step to put the gentle pressure by the fingers while trying to look up. Repetition of this technique builds the muscle stronger hence keeping face look younger. Then, you can repeat the process 7 to 10 times.

2) Puffer fish

It is an amazingly simple face yoga to remove the smiley lines from the side of the base of the nose. In this technique one fills up the cheeks with the air giving the puffer fish vibes to the face. Hold the air for few seconds and slowly shift the air to the lip region from the cheek region. Hold the air there and after few seconds release the air. After releasing the air take a long breath and repeat the process again.

3)  Giraffe pose

This face yoga is for the jaw and neck section. As the accumulated fat at the jaw and neck region can make you look older than your actual age. For this face yoga tilt your head gently to the back then make the face your lip makes when you pronounce o word. Then gently massage your neck 2 3 times then hold your beauty bones by your fingers by applying little pressure. At this moment you can feel little bit pressure on your neck muscles. Stop after few seconds take a deep breath and start again.

4) Marilyn

This anti-ageing face yoga is to make your lips strong. For a younger-looking face, a healthy lips, and lips area this face yoga is necessary. The yoga is simple all you must do is blow kisses. However, the kisses should be done with putting a little bit of pressure on the muscles. Repeat this process for 5 to 6 times.

5) Surprise me

This face yoga is for eyebrows and eye sections. Old age scars are first seen in the eye areas. After 30 crowfeet and eyebrow wrinkles starts to appear on eyes. So, surprise me is the best technique to tackle them. It is quite simple all you must do is act really surprised widening your eyes to their maximum capacity without wrinkling the eyebrows and stare at a point for 5 seconds. Let go take a deep breath and repeat the process 5 to 6 times.

6) The puppet face

The puppet face anti-ageing technique enhances the muscle of cheeks and upper lips. This face yoga is best for the wrinkles between lips and nose. In this technique one must smile with their teeth showing then gently press the cheeks and apply little bit force in the opposite area. Hold the position for 5 to 10 seconds at which point you will feel tension in your cheek and lip muscles. For best result use this technique 20 to 30 times a day.

Five vrittis – Modification of Mind

by Tirtha Acharya | Jan 9, 2021 | Yoga

Five vrittis – Modification of Mind

Vrittis in the simplest term is defined as the modification of the mind. Various types of thoughts spring up in the mind. In the yogic term, vrittis are called Antahkarana. Throughout the day, the mind revolves around various types of thoughts. In the yogic realm, it is evidently said about the five vrittis that thoughts are modulated due to Avidya. Avidya is also called being ignorant. Ignorance is destroyed by Jnana, Vrittis, and get adsorbed by Brahman or Laya. It is compared and contrasted with the absorption of liquid in the hot equipment be it pan or any other devices.

In 24 hours of the day, you are not only doing your mundane chores perfunctorily. You are also dwelling in the past or imagining the fruitful future. When you are not living in the past nor the future and enjoying the present moment fully then you are connecting with self in the form of yoga. At that, moment yoga happens automatically.

There is a definition of yoga incorporating five vrittis by Patanjali in the Sanskrit language, which goes “Chitta vrtti nirodaha”, which translates to “Yoga is the capacity to pacify/restrain/provide direction to the undulating thoughts of the conscious and subconscious mind”. At the “Chitta vetti nirodha” state the practitioner of yoga remains the true nature of themselves. However, it is prudent to know that how could one pacify the mind, body, and soul to ace the peaceful state of the mind?

Recent Evident of vrittis

Most evidently, many practitioners claim the practice is the only way to achieve such a state. You need to be disciplined and persistent and work tenaciously to achieve such a state. However, achieving such a state comes with many works. The ancient scriptures of Yoga describe Vrittis has five fluctuations or functions of the mind (or five vrittis) to assist us in the mechanism of working of the mind. They are:

Valid Cognition (Pramana)

Misconception (Viparyaya)

Imagination (Vikalpa)

Sleep (Nidra)

Memory (Smriti)

1. Pramana (Right knowledge/Valid Cognition)

Pramana is the Sanskrit term for the right knowledge and valid cognition. However, how is it possible to quantify the right knowledge and valid cognition? As per the Patanjali Sutra 7.1; the right knowledge is obtained from three major sources, which are:

Direct Experience: In direct experience, we use five senses. This can be gained either from going to formal education or learning from the environment.

Inference (Anumana): The process of deriving the reasons through valid logic to understand the things of ourselves. For example: If you see the water coming out of the drain, then you infer that water is overflowing from the drain.

Testimony from trustworthy sources: Many people are seasoned experts from which you can derive knowledge and understanding.

2. Viparyaya (Wrong knowledge/Misconception)

Sometimes there are instances where we base our knowledge on the misconception. The circular reasoning is based on the incomplete perceptions of the knowledge. For example, We may put the causation of the bad happening to bad luck, however, that might not be the actual causation, the actual causation will be our incompetence.

3. Vikalpa (Imagination)

 Imagination is one of the five vrittis, which is referred to as Vikalpa in the Sanskrit language. Imagination is evoked by various factors like words, concepts, and previous experiences. For instance: The feeling of hatred is evoked by past experiences with people. Likewise, each feeling that is evoked will be based on samskaras also known as impressions.

4. Nidra (Sleep)

Nidra also is known as sleep, is one of the among five vrittis, which is achieved when we overcome the heaviness and we do not perform any sorts of activities at the present moment. In yogic science, Nidra is referred to the activities, which causes heaviness or dullness due to lack of inertia or movement. In contrast to the Nidra or sleep, consciousness is much relaxed and light; furthermore, when we are conscious we are in the active state too.

5. Smriti (Memory)- The 5th vrittis

5th part of Vrittis is known as Memory or smriti. The Sanskrit term of memory is Smriti. The actions we perform in daily life are stored in the memory bank. It is the impression of the individual and is stored. When we rise from the slumber state, we do not know whether the memory is true, false, incomplete, or imaginary. Nevertheless, memories influence the activities we are performing.

If we hold the grudges and do not let go of the experience, we will hold such things deeply in the memory, and that ultimately manifests in our life in different forms.