by Tirtha Acharya | Jan 6, 2017 | Yoga
Introduction
Ashtanga Vinyasa Yoga is one of the parts of hath yoga. Ashtanga means eight-limbed in which asana is one branch and pranayama is another one. The first two folds Yama (Moral codes) and Niyama (Observances) are signified in this yoga including third and fourth fold asana (physical posture) and pranayama (extension of life force). It is not exclusive of hath yoga. Nevertheless, it has very own system of practice which is different from generally believed hath yoga what we may have been practicing or we may have known about. Ashtanga Vinyasa Yoga is, indeed, the traditional hath yoga which has certain series and also the level: primary series, intermediate series, advanced A, B, C & D.
Coming to this date, the practice of Ashtanga Vinyasa Yoga has been one of the most efficient and highly practiced and popular among the young enthusiast how are more focused on their flexibility and stamina along with calm, cool and collected state of mind. Because of its continuous practice from the beginning prayer, unless it comes to the ending prayer, it has its developed serial series combing with the vinyasa flow. In this style, you don’t expect of the break of any kind unless and until you have chanted the ending prayer. It sounds quite harsh. However, this is what Ashtanga Vinyasa Yoga emphasizes and runs with this principle keeping in mind.
Whatever names have been baptized to yoga such as Power Yoga, Dynamic Yoga, these are the postures and practices basically inspired and incepted by the very Ashtanga Vinyasa Yoga.
Separateness causes suffering and union creates freedom. Yoga is union. It is the separation from our Self, each other, nature, and from something greater or higher (be it God, universal consciousness, or whatever term you prefer to use) that causes the anxiety and chaos on us. It is difficult to experience our natural connection with each other when we don’t have that with our own Self. Yoga connects us with an inner wisdom. That helps to connect with all things. Now is the time for Yoga. Yoga is a practical method of bringing peace and connectedness back into our lives.
Yoga strengthens and purifies the nervous system so it can reflect a greater degree of consciousness and our lives can become an increasingly positive force in the world. If the nervous system is fresh and rested, the body will be healthy and the mind alert and comprehensive. As a result, our thought will be powerful and clear and our actions, which is manifested thoughts, will be successful and rewarding.
Through the sincere practice of the methods, the whole nervous system is revitalized, the body enjoys better health and more energy, the mind is rested and freed from the endless burdensome thought of future and past, and perception is restored to its primal freshness. We can actually gain back the connection to self and others as we are released from the restricted thinking, dull mind, and negativity resulting from a strained, tired nervous system. The healthier our nervous system becomes, the healthier our body, mind, thoughts, and actions result.
The History of Ashtanga Yoga
The inception/foundation of Ashtanga yoga is found to be in the text named Yoga Kurunta written by Vamana Rishi which is dated back to 500 to1500 years old. In the early 1900’s Rama Mohan Brahmachari, the guru of Sri Tirumalai Krishnamacharya imparted the text to the latter. It was later shared with Pattabhi Jois during his discipleship with Krishnamacharya, which he began in 1927.
Ashtanga taught by Pattabhi Jois is a form of hatha yoga which focuses on asana (posture) and pranayama (breath control). This kind of yoga style is called Ashtanga Vinayas Yoga which should not be confused with the Sage Patanjali’s eightfold system of Ashtanga Yoga. Ashtanga Vinyasa Yoga is a traditional style of hatha yoga practiced and popularized by Sri K. Pattabhi Jois of Mysore, India.
Coming to this date, the system of Ashtanga Vinyasa Yoga has been one of the most efficient and highly practiced and popular among the young enthusiast how are more focused on their flexibility and stamina along with calm, cool and collected state of mind. Because of its continuous practice from the beginning prayer, unless it comes to the ending prayer, it has its developed serial series combing with the vinyasa flow. In this style, you don’t expect of the break of any kind unless and until you have chanted the ending prayer. It sounds quite harsh. However, this is what Ashtanga Vinyasa Yoga emphasizes and runs with this principle keeping in mind.
Method-Awaken the Fire Within
The method of practice in Ashtanga yoga is based on the linking of yoga postures through vinyasa, or movements between postures increase the blood circulation in a proper manner. Deep breathing and steady gaze is also part of the method while practicing posture for the sufficient amount of pure air consumption and removing the unwanted toxins out of the body through breathing out perspiration. Steady gaze is important for the concentration which leads to perpetual practice to the state of meditation providing calmness of the mind.
Vinyasa: Movement Breathing System
Ashtanga yoga wakes up the internal fire. It ignites the dormant flame of vital life energy within all of us. The vinyasa system works with the synchronization of deep, rhythmic breathing and movement. By linking the postures it creates a continuous flow of energy that heats up the body, bringing oxygen to the blood, nourishing through perspiration. As the heat goes up toxins are burned up and out of the system creating a lighter and stronger body, and a clear mind. The heat is not only a physical experience, it is an internal spiritual fire that burns through the fog of illusion and ignorance.
Access All Areas
As the internal heat goes up, not only do the toxins begin to exit the system, but another amazing thing happens; the body begins to bend and move. As Pattabhi Jois says, “even iron will bend with heat.” With this freedom of movement, we are to open up areas of the body that had previously been restricted or blocked. There is a release, a feeling of lightness. It is in the places that we can discover what yoga truly is. Yoga is not just a physical exercise or some new way to pass the time or fill the emptiness, but a method of bringing life and vitality back into those areas, awareness of the deeper, inner parts of ourselves. It is a reunion with that innate wisdom that we all possess, but seem to have lost touch with. Yoga was developed as a means of acknowledging or returning to the source of life.
With the increase of concentration, the breath, mind, body, and soul come into union, to entertainment. Ashtanga yoga has a focusing technique that joins the main life forces, being in unison to an internal rhythm. Through the control of the breath, the mind becomes calm, allowing one to tap into a flow state where there is no sense of time, where externally imposed barriers dissolve and there is a sense of oneness with the universe. The state when your focus increases, there is an effortlessness, a lightness in the harmony of movement and breathing.
Trishthana
Tishthana means the three places of attention or action: breathing system (pranayama), posture (asana), and looking place (dristhi). These three are very important for yoga practice and covers the three levels of purification: body, nervous system and the mind. They should be practiced in conjunction with each other.
Fundamentals of Ashtanga Vinyasa Yoga
- Breathe: The most important part of the Ashtanga Vinyasa Yoga is the system of breathing which should be rhythmic and deep-felt from your throat with inhalation and exhalation from the nose. The sound of breath has to be like a sleeping baby makes that is hissing sound. The breathing felt from the throat is called Ujjayi( Sanskrit word) breathing which means victorious breathing.
- Vinyasa: One of the unique parts adjoined and assimilated with Ashtanga Vinyasa Yoga is vinyasa: the synchronization of flow of the posture. It offers you to practice with the continuous and rhythmic flow which supports you to adjust with new posture on the one hand. On the other, it creates more heat on your body which exits toxins out of your body through the medium of perspiration as well as of breathing. This style of practice also makes you feel agile and concentrated in asana as you continue your practice. It enhances your arduousness as well as the vigour.
- Bandha: The third quint-essential part of Ashtanga Vinyasa Yoga is bandha means a lock. The lock of your throat through lowering your chin slightly while raising the sternum is called Jalandhara Bandha. The squeeze of your abdomen, 2 inches below the navel center is called Uddiyana Bandha, the third one is Mula bandha which is also called root lock at the pelvic floor. The lock of the root is felt at the perineum, the place between the anus and the scrotum for the male and for the female it is between the part of the vagina and the anus. These three locks are as important it is as to practice aforementioned fundamentals of the Ashantaga Vinyasa Yoga.
- Drishthi : The fourth requisite of the Ashtanga Vinyasa Yoga to achieve its optimum benefits is drishti which means to look or gaze at the certain object with the full concentration. The look should be soft. Basically, the focus of your eyes goes to nine points which are as follows:
- Angushtha Madhya Drishthi( Thumb)
- Agna Chakra Drishthi ( the point between the two eyes brows: Third Eye)
- Navi Chakra Drishthi ( Navel Centre)
- Nasagrai Drishti( Tip of the nose)
- Hasthagrai Drishthi( Hand)
- Padayograi Drishthi( Toe)
- Urdha Drishthi ( Up to Sky)
- Parshva Drishthi( Far to the side)
- Samadristhi( Straight ahead)
by Tirtha Acharya | Dec 11, 2016 | Yoga
The Sanskrit name surya refers to the sun and namaskara means ‘salutation’. The name of the Surya namaskara has been given by the enlightened sages in vedic age. In the ancient time, the sun symbolizes as spiritual consciousness was worshipped on a daily basis. It helps to activate pingala or surya nadi which is the pranic channel and carries the vital energy so, it has named Surya Namaskara.
This dynamic group of asanas (postures) is a part of traditional hatha yoga practices when there was not yogic jugging and warming up exercise on that time. Surya namaskara was an effective way of warming up, loosening up, Sweating, Stretching, massaging, and toning all the joints, muscles, and internal organ of the body. Actually surya namaskara is one of the best techniques to warming the body without any tiredness. Surya namaskara is the right way to preparation of the body before yoga asana.
Surya Namasakra is a complete spiritual practice which includes asana, pranayama, mantra and meditation techniques. Surya namaskara is useful inducing a healthy, vigorous and active life also preparing for spiritual awakening which results on expansion of awareness.
Surya namsakara has a direct vital effect on the solar energy of the body which flows through pingala nadi which leads to a balanced energy system at both mental and physical levels. Surya Namaskara tones up the digestive system by the alternate stretching and compression of abdominal organs. This posture with mantra improves mental stress, memory and normalizes the activity of the endocrine glands system.
Time to practice:
The ideal time to practice Surya Namaskara is at sunrise, the most peaceful time of day or sunset. If possible, practice in the open air, facing the rising sun. Surya namaskara can practices at any time with the empty stomach. There are 12 steps in surya namaskara when you complete 12 steps it counts as one round like this way practice 12 rounds for perfect benefit. For spiritual benefit you can do by slow and flow way up to 108 rounds.
Mantras for surya Namaskara
The Sun Salutation has lots of benefits; if we do it with mantra the benefit will be amplified. The Sun Salutation or Surya Namaskara has 12 postures with 12 mantras. These twelve mantras represent the twelve names of the sun. The practice of Surya Namaskara with mantra improves mental and spiritual health. Here are the 12 sun salutation mantras corresponding to the 12 poses of Surya Namaskara.
- Om Mitraaya Namaha
Meaning: Who is friendly to all
- Om Ravaye Namaha
Meaning: The shining one, the radiant one
- Om Suryaya Namaha
Meaning: Who is the dispeller of darkness and responsible for bringing activity
- Om Bhaanave Namaha
Meaning: One who illumines the bright one
- Om Khagaya Namaha
Meaning: Who is all-pervading, one who moves through the sky
- Om Pooshne Namaha
Meaning: Giver of nourishment and fulfillment
- Om Hiranyagarbhaaya Namaha
Meaning: Who has golden color of brilliance.
- Om Mareechaye Namaha
Meaning: The giver of light with infinite number of rays
- Om Aadityaaya Namaha
Meaning: The son of Aditi – the cosmic divine Mother
- Om Savitre Namaha
Meaning: One who is responsible for life
- Om Aarkaaya Namaha
Meaning: Worthy of praise and glory
- Om Bhaaskaraya Namaha
Meaning: Giver of wisdom and cosmic illumination.
How to do surya Namaskara?
Surya namaskara can be synchronizing with mantra, breathing, awareness of movement, awareness of chakra (energy center) system etc. This is very versatile yoga pose for all level, all yogic tradition and all age. Surya Namaskara is group of 12 yoga postures which has following series.
Position 1:
Namaskarasana (prayer pose)
Steps:
Stand erect with feet together.
Raise the hands up keep over the head joining the palm and stretch the whole body.
Join the palms together in front of the chest in a gesture of namaskara.
Mentally visualize to the sun in between eye brow center (third eye chakra).
Alignments: keep your back and neck straight.
Breathing: Inhale when you raise your hands up.
Exhale when you keep your hands down in front of chest.
Keep your breath normal in namaskara mudra.
Awarenesss: physically be aware of your balance of both feet in equal weight. Spiritually on the anahata chakra or ajna chakra.
Benefits: This posture is helpful for a state of relaxation and calmness. It activates the ajna chakra (third eye chakra).
Mantra: om mitraya namaha-salutation to the friend of all.
Position 2:
Steps:
Hasta utthanasana (raised arms pose)
Raise both arms above the head.
Stretch whole upper trunk backward by keeping palm facing upward. Look at the back of palm.
Allinment:
Keep both hands parallel and straight in shoulder width apart.
Palms should face upward.
Breathing: Inhale while raising the arms
Awareness: physically on the stretch abdomen and expansion of the lungs. Spiritually be aware of vishuddhi chakra.
Benefits: This posture stretches the chest and the abdomen. Good for flexible and strong body.
Mantra– om ravaya namaha- salutatuion to the shining one.
Position 3
Padahastasana (hand to foot pose)
Steps:
Bend forward upper trunk of the body all the way and put your palms on the side of feet.
Try your best to keep your knee straight. Bring the forehead as close to the knees as is comfortable.
Breathing: Exhale while bending forward contract the abdomen in the final position to expel the maximum amount of air from the lungs.
Awareness: physically on the stretching part of the back. Spiritually on swadhisthana chakra
Benefits: This posture massages the abdominal organs, especially the liver, kidneys, pancreas, adrenals, uterus and ovaries. The power of digestion increases.
Mantra: om suryaya namaha: salutation to the who induces activity.
Positon 4
Ashwa sanchalanasana (equestrian pose)
Steps:
Now, extend the right leg back and keep the knee straight and try to align whole back and right leg in straight line.
Bend the right knee and gently touch in the ground then open the chest and stretch the back.
Kipping left foot in the same position between the hands bent the knee.
Keep the arms straight. Tilt the head back and gaze at the eyebrow center.
Alignment: There is two steps first try to open the hip joints keeping the knee straight then stretch the back keeping the knee and hip down.
Put less effort on hands and more effort at the back.
Breathing: Inhale while stretching the right leg back.
Awareness: Physically in the stretching of thigh, hip joints and back. Spiritually be aware on the eye brow centre.
Benefits:
It tones the abdominal organs. Improves flexibility of the hips joint. Warms up and prepares body for back-bends. Strengthens knees, ankles, and waist. It gives a sense of nervous balance.
Position 5
Parvatasana (mountain pose)
Steps:
Keep the hands and right foot in same position.
Take the left foot back beside the right foot. On the same time, raise the buttocks and lower the head between the arms so that the back and legs form inverted ‘v’ shape.
The legs and arms straighten in the final position. Head is facing towards the knee and try to look at the navel.
Alignment:
Keep heels down on the floor in the final position.
Bring the head and shoulders towards the knees as much as possible.
Do not shift the position of hands and feet.
In the final position, stretch the back and keep less effort on the hands.
Do not fold the knee.
Breathing: Exhale while taking left leg back
Awareness: physically at the back of the legs, spinal stretching and shoulders regions. Spiritually on the vishuddhi chakra.
Benefits: This posture strengthens the nerves and muscles in the arms and legs. It gives a full body stretch which improves the blood circulation all over the body. It reduces mental fatigue while improving the memory and concentration by improving the blood circulation in the brain.
Mantra: Om khagaya namaha-salutation to he who moves quickly in the sky.
Note: Parvatasana or mountain pose gets its name because the body takes the shape of a mountain peak.
Position 6
Chatarang Dandasana: (Four-Limbed Staff Pose)
Steps:
Supported by the toes and palms lower the leg, abdomen, chest and head sill the whole body becomes parallel to the ground.
Lower your elbows at a right angle on the side of chest, elbows pointing back toward your feet.
Alignment:
- Keep whole body parallel to the ground.
- Tighten abdomen and lower ribs; keep your core mussels engaged.
- Push heels slightly back.
- Ensures you will lower down with your arms till your elbow makes 90° angle.
Breathing: the breath is held out in this pose. There is no respiration.
Awareness: physically on the abdominal region. Spiritually on the manipura chakra.
Benefits:
This pose is a powerful strength builder and arm balancing pose. Chaturanga asana strengthens and tones the wrists, arms, abdominal muscles, and lower back. It prepares the body for more challenging arm balancing posture. This posture strengthens the muscles surrounding the spine, which helps to improve postural defect.
Note: This asana is known as Low Plank pose. Commonly we called “Chaturanga Dandasana. Chatur mean four, Anga mean limbed, danda mean straight and strong stick which was used traditionally in Nepal and asana mean pose. So sometimes this pose is said to be four limbs staff pose.
Mantra: Om pushne namaha , salutation to the given of strength.
Position 7
Bhujanganasana (cobra pose)
Steps:
Lower the hips while pushing the chest forward and upward with the hand straightening if the spin is not flexible the arms will remain slightly bent.
Now arch your back until the chest is fully open and the head is facing up. The knees and lower abdomen remain above the floor. Gaze the eyes to the eyebrow center.
Breathing: Inhale while raising the torso and arching the back.
Awareness: physically focus the awareness at the base of spine and feel the tension and stratching. Spiritually on the swadhisthana chakra.
Benefits: This asana provides good expansion to the organs of the chest and abdomen. Helpful to relieve different problem such as asthma, constipation, indigestion, kidney and liver etc. It is very helpful in relieving tension in the back muscles and spinal nerves.
Mantra: Om hiranya garbaya namaha: salutatuion to the golden, cosmic self.
Position 8
parvatasana(mountaion pose)
Steps:
The hands and feet do not move from position 7 and get back to position 5.
Alignment: Same as position 5.
Breathing: Exhale while raising the buttocks
Awareness: physically at the back of the legs, spinal stretching and shoulders regions. Spiritually on the vishuddhi chakra.
Benefits: Same as position 5.
Mantra: Om marichaya manaha: salutation to the lord of the dawn
Position 9
Ashwa sanchalanasana (equestrian pose)
Swing the right leg forward between the hands. The left leg remains back in same position. Resume posture 4. (Exactly like position 4 but leg should be alternate).
Alignment: Same as position 4.
Breathing: Inhale while keeping the right leg between the hands.
Awareness: physically on the stretching part of thigh, hip joint and lower back. Spiritually on the ajna chakra (third eye chakra).
Benefits: same as position 4.
Mantra: Om Adityaya Namaha: salutation to the son of aditi,
Postion 10
padahastasana (hand to foot pose)
Exhaling, bring the left foot forward. Join both legs and resume posture 3.
Alignment: Same as position 3.
Breathing: Exhale while bending forward contract the abdomen in the final position to expel the maximum amount of air from the lungs.
Awareness: physically on the back and pelvic region and spiritually on swadhisthana chakra.
Benefits: Same as position 3.
Mantra: Om Savitre Namaha: salutation to the Lord of creation.
Position 11
Hasta uttanasana (raised arms pose)
Steps:
Inhale, raise the trunk up and bend backward. Resume posture 2.
Breathing: Inhale while raising the arms
Alignment: Same as position 2.
Awareness: physically on the stretch abdomen and expansion of the lungs and spiritually on vishuddhi chakra.
Benefits: Same as position 2.
Mantra– Om Arkaya Namaha, salutatuion to he who fit to be praised.
Position 12
Pranamasana (prayer pose)
Steps:
Straighten the body and bring the hands in front of the chest. Resume posture 1.
Alignment: same as position 1.
Breathing: Breathe normally
Awarenesss: physically on the chest area and spiritually on the anahata chakra.
Benefits: Same as position 1.
Mantra: om Baskaraya Namaha: salutation to he who leads to enlightenment.
Benefits of surya namaskara
The practice of surya namaskara as whole gives a great number of benefits. Surya Namaskara improves muscle flexibility, helps to reduce fat, ease of movements to the body and maintains the spirit of youthfulness. Sun salutation is good for physical, mental and spiritual well being. Among of them some major benefits are as follows:
- Surya namaskara is good for physical strength and physical fitness.
- It strengthens the back and develops the flexibility.
- Surya Namaskara helps to balance the metabolism.
- Provides the massages of all the internal organs, facilitating the exchange of unoxygenated blood for oxygenated blood.
- Improves gastrointestinal function. It activates digestion and removes constipation and indigestion.
- It stimulates and balances all the systems of the body, including the reproductive, circulatory, respiratory, and digestive system.
- Its influences on the endocrine glands which helps to balance the transition period between childhood and adolescence in growing children.
- Synchronizing the breath with the physical movement of surya namaskara ensures the mental clarity and concentration by bringing fresh, oxygenated blood to the brain.
- Surya Namaskara is one of the powerful processes of anti aging by detoxifying the body and mind.
- Surya Namaskara is good for strong body and mind connection which is helpful for stress management.
- Strengthens abdominal muscles.
Helpful points for surya namaskara
- The practice of surya namaskara should be immediately discontinued if a fever, acute inflammation, boils or rashes occur due to excess toxins in the body. When the toxins have been eliminated, the practice may be resumed.
- Surya namaskara includes the semi- inverted postures, so it is not recommended for the high blood pressure, coronary heart diseases, as it may damage the weak heart and complicated back pain.
- It should be avoided in cases of hernia or intestinal tuberculosis.
- Open space facing towards the sun with free flow of air or in room with enough oxygen and sunlight is the best.
- Jerky movements should be avoided.
- Start from slow motion and increase the speed of practice. You can go faster as you like to warm up, sweating and opening of joint and mussels.
- In the beginning days you may found tight mussels, joint and aches in body keep continue with in few days all the stiffness and aches will removes.
- Wear the minimum cloth so that the skin can absorb the sunlight and expels the toxins through Sweating. Minimum cloth makes you easy for your practice of dynamic asanas of sun salutation.
- After sun salutation stay in relaxation pose Shavasana (crops pose) is very important
Oum suryaa Namaha!!!
Prostration to lord sun.
by Tirtha Acharya | Nov 18, 2016 | Yoga
Literal Meaning:
Shavasana is composed of two words; shava mean dead body, asana mean body posture. In Shavasana body remains totally still like the dead body so it is also called as Shavasana (MRITASANA).
Creation:
There is one story in Shiva Puran, that when Mahakali Devi was very uncontrolled during destruction of devils then the former guru of Yoga, LORD SHIVA himself did Shavasana below the foot of kali. So by that story this asana is also called as shivasana. As birth is truth, death is yet another truth. Lord Shiva all creatures in this universe do relaxation, for that all of us do shavasana knowingly or unknowingly. So Shavasana is natural in itself.
There is very great importance of relaxation in yoga. The more one does asanas the more he/ she needs relaxation. There are many asanas for relaxation, Shashankasana, Sukhasana Shashankasana, Makarasana, Matsyakridasana, Balasana, Jestikasana, Adwasana, Savasana, etc. Among them the most easy and efficient is Shavasana. All aged group people can do this.
Sthiram sukham asanam this yog sutra can be easily understood by doing savasana. It is done in lying down position which is very natural and common for all. Although this is the favorite asana for yoga practioners, this is also famous for other general people. For the higher practice of Shavasana YOGANIDRA is done whose extreme development, utility and research is left.
Advantages of Shavasana
- Body becomes very relaxed and fresh.
- Releases stress, fatigue, depression and tension.
- All sorts of sorrow, pain, stress, blood pressure, heart diseases, insomnia, etc. can be cured.
- Different systems of body like respiratory, circular, nervous digestive, etc. get relaxed.
- If shavsana combine with anulom biloma pranayama helps to control blood pressure.
- This asana is very useful for pregnant women till there delivery.
- For women with menstrual imbalance shavasana is helpful to balance the cycle.
- It relaxes your whole body physically and mentally.
- Improves awareness which help you to keep in present moment.
- Calms the mind and improves mental health.
Method:
- Lie down on the floor with your back and keep legs in hip distance apart.
- Keep your head, neck and spine in a straight line.
- Put both hands at the side of your thighs, palms facing up with natural curl position.
- If needed you can arrange your dress, position, remove itching etc
- Now gently close the eyes.
- Be aware of your body: Try to be aware from your head to your toes one by one. This means you are consciously relaxing and being aware to your each part of the body. You can suggest yourself to relax your every part of body. Don’t move awareness ahead without relaxing particular part of the body. Your journey starts from crown of the head to toes of the feet or feet to head. You can repeat this practice 1 to 3 times in one round of shavasana.
- Be aware of your Pranic (life force of breath) body: On each inhalation feel yourare taking pure life force and with every exhalation feel that your body is totally detoxified through breath. All negative thoughts, negative energy and negative habits are release out. Also you can chant oum or other some specific mantra with every inhalation and exhalation. Also you can calm your mind by counting number of breathing by opposite side like 100, 99, 98………..3,2,1
- Combined breath to powerful mantra So-Ham or your guru mantra which has given by your own guru (teacher).
- Be aware of your mind: Just observe your mind without any conflict and judgment. Do not participate to your thoughts and do not go against thoughts. Just your awareness is remaining for your every thought.
- Let go everything– thoughts, desire, ego, stress, anger, fear, dream and many more emotion.
- Comfortably lie down as you wish with full of awareness, ten to thirty minute is enough.
This need to be pointed, while coming back from Shavasana;
- Remain with eyes closed.
- Take 2/3 long, deep breath.
- Suggest your selves I am coming back from relaxation.
- Slowly move your fingers, toes, and head.
- Stretch your whole body.
- Now join both of your hands in Namaskar Mudra and rub your hands till it gets heat.
- Then put your palms above your closed eyes but avoid pressing.
- Feel the heat of your hands.
- Now slowly release the hands and slowly open the eyelids seeing the palms. There is said to see your own hand in the morning when you get up as there is presence of gods and goddess in your own hands. Stay seeing your palm. Then remove your hands and keep gazing (TRATAKA) in that space which is called Bhochari Mudra in yoga.
- Slowly turn to your left side and sit up in any comfortable asana.
SHAVASANA is now completed.
Time Limit:
As per your will, but generally 10 to 20 minutes is recommended. After every advance asana you can practice Shavasana as long as asana.
Awareness:
Physically, in your whole parts of your body, respiration, blood circulation.
Mentally in Agya Chakra (third eye chakra).
Precaution:
- Don’t do practice immediate after heavy meal.
- Don’t move body during practice.
- Remove all wallets, belt, clock, spectacle, mobile, etc.
- Loosen your tightness, in body like tie, belt, open socks……
- Avoid insects, dust, heavy sound, light, wind, closed room, fan etc.
- Sleeping is avoided, be totally conscious of your body.
- Never use very soft mat for Shavasana.
- If you feel distraction of mind or sleepy you can breathe a little bit faster and deeper and pay your attention in breath.
Conclusion:
Yogasana is not done for conquering any medal neither done only for physical fitness. Its aim is higher than these in order to purify mind, soul with good health for prosperous, sustainable life and to experience the realms of SAMADHI. Different asanas are practised in different ways for various purposes. But this Shavasana is the only asana which should be done by all who practice all sorts of asanas & pranayam. Yoga has its own aim & panorama than other physical exercises. If we say about this asana, this is the only one reason that makes difference in between yoga and other exercises. It is not seen the relaxation asana like Shavasana .This is master pose in compare of other relaxation poses. On the end of practice of other asana If we do shavasana , it helps to energizes the energy. Actual calmness and peace cannot be gain as that of Shavasana. After doing yoga asana, if Shavasana (the relaxation asana) is not done then blood pressure increases or one can be seen aggressive like the practitioners of other exercises. Therefore, this asana is compulsory asana at the end of practice of yoga. The great modern century guru, the founder, lecturer of Active Meditation, Shree OSHO, RAJNISH, has also put Shavasana after each active meditation practice, so that the description of this asana is mind blowing.
Reserve your seat now
Om Shanti ! Ahanti !! Shanti !!!
by Tirtha Acharya | Nov 8, 2016 | Yoga
Obesity is a complex disorder involving an abnormal or excessive amount fat accumulating in the body that may impair health. Obesity isn’t just a body mass concern, it also increases the risk of diseases and health problems, such as heart disease, diabetes and high blood pressure.
The fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories expended. Globally, there has been an increased intake of energy-dense foods that are high in fat; and sedentary lifestyle and increasing urbanization.
Potential therapeutic regimes for severe obesity is hospitalization, dietary modification, medication therapy, and Bariatric surgery; However, pharmacological agents for managing obesity are not 100% sure. Although controlling obesity is important for quality of life and adult health. Non-pharmaceutical treatment is the beneficial options to reduce weight but should be used in combination with nutritional habits, increasing physical activity, and modifying behavior, and psychological behavior.
The main option is the holistic science called Yoga, which was developed to facilitate a vibrant lifestyle and meditation. Currently, yoga is widely used to improve health and to attenuate or cure diseases. Dhyana, pranayama and asana yoga practice emphasize in controlled breathing, meditation, and physical posture, respectively. Yogasana uses various postures to develop physical strength, flexibility, and endurance, and can be used as a moderate-intensity exercise for patients furthermore, yoga also helps to decrease hypertension and cardiac inflammation, stabilize the sympathetic nervous system, and improve psychological health and cardiac function.
Moderately, intense physical dynamic activity for the obese subjects because to improve metabolism in subjects with obesity. Yoga helps obese to achieve the recommended levels of physical activity, and it also attractive alternative exercise training programs because it increases muscle strength, has limited harmful side effects and requires virtually no equipment. Yogaasana like forward bending (janusirasana, padahastasana, chakichalan asana, hallasana) should be practiced 2 to 3 min in early morning decrease the unnecessary fat deposited in the upper back and lower back. Similarly, backward bending (ustrasana, ardhakati chakrasana, ardha chakra asana) should be maintained 3 to 5 min early morning with empty stomach, reduce all the bulkiness of the stomach, chest and hip.
Likewise, twisting (ardhamatchyandr asana, vakrasana, standing twisting sidewise) maintaining 4 to 6 min reduces all the fat deposited in the side of the body. To decrease the fat of shoulder and legs all the movement of respective joint is very beneficial.
All the asana which is mentioned above should be practice with synchronization with breathing then only the asana will work effectively. Maintaining asana without focusing on breathing does not have any positive effect in the body. And the next important notes: always practice the preparatory movement of each asana follow with maintaining posture. While maintaining the asana, there should be longer inhalation and exhalation.
Breathing techniques are the equally important for the obese as we know the unnecessary fats deposited due to the disbalance of the endocrine system. Thyroid dysfunction is very common in these modern era which convert the digested food into fat not in energy. So breathing techniques channelize the digested food in energy boosting. We are always concerned about to reduce the weight, but not able to find the cause of increasing weight. The other main cause of obesity is dysfunction of the thyroid gland so rather doing fasting and exercise randomly; we need to find the cause of obese.
Ujjai breathing is the very effective for balance the thyroid functioning and some asana like Sarvangasana, halasana, matyasan stimulate the thyroid gland. Other breathing techniques like kapalbhati, bastrika reduce all the abdominal fats due to the fast flapping of the organ.
Some obesity are due to stress and psychological disorder so pranayama like naddisuddhi and bramari which the balance the autonomic nervous system and relax the mind.
Right nostril breathing, which is denoted as the sun has a heating effect in the body and helps to reduce the fat from all over the body circumstance so 20 rounds right nostril breathing follow up by 9 rounds of nadhisuddhi is the most effective for metabolism of fat.
Diet Management
Diet like green vegetable have more fiber and rich in antioxidant very necessary in the diet of obese.
Carbohydrate less diet and rich in protein and vitamins should be recommended.
Intake of fluid like juice and water which fluxes the fat from the intestine.
Lemon honey warm water in empty stomach melts the fat of the body. Non veg are strictly prohibited as follows the yogic diet.
Intake of food should be 3 times a days.
Fasting for obese is depend upon the cause of obesity. For some people, fasting is very harmful to the body.
Finally, Yoga, an ancient discipline involving physical poses, breath work, and mindfulness techniques, is the most commonly used as alternative therapy for weight loss. In clinical trials, yoga has improved a number of obesity-related outcomes, including BMI, body weight, body fat, and waist circumference, reduced pain, enhanced mindfulness and body awareness, and reduced stress. Yoga appears to down regulate the Hypothalamic-Pituitary-Adrenal (HPA) axis and the Sympathetic-Adrenal-Medullary (SAM) response to stress. Additionally, yoga interventions have been shown to reduce binge eating.
by Tirtha Acharya | Oct 23, 2016 | Yoga
Asthma is a disease affecting the airways that carry air to and from your lungs. People who suffer from asthma feels difficult to breath. The inside walls of a respiratory tracts are swollen or inflamed. This swelling or inflammation makes the airways extremely sensitive to irritations and increases the susceptibility to an allergic reaction also cause the airways narrower and allow less air to exchange from lungs. Asthmatics usually experience these symptoms most frequently during the night and the early morning.
Breathing is very essential for life. Human beings cannot sustain their life without breathing. But the asthma is a name of disease where people feel difficult breathe and undergoes great torture, coughing and wheezing. The reason cause of asthma is due to the constriction of the musculature of the respiratory apparatus, especially the bronchi, which prevent natural exhalation. Many people has opinion that asthma cannot be cured but it is wrong concept, will be cure with the practice of yoga which includes asanas and breathing techniques.
Pranayama corrects the breathing pattern and increase the vital capacity of the lungs. While doing the pranayama the diaphragm separating the thorax from the abdomen descends during inhalation with the bulging of the abdomen. This increase the air flow into the lower sections of the lungs. The rhythmic movement of the movement of the diaphragm massages the contents of the abdomen and lungs gently and helps the organ to function normally. It also promotes the general circulation.
Bastrika pranayama is a forceful inhalation and exhalation helps to release the mucus deposited in the respiratory tract and also helps in the exchange of oxygen and carbon dioxide in the lungs and also provide the nice massage to the lungs.
Likewise, sectional breathing is performed in sitting erect and inhalation and exhalation are performed by expanding and contracting the chest only. Air flow through both nostrils slowly and continuously. The abdomen is controlled to its bulging the middle lobes are opened up fully by this type of breathing.
Similarly, Naddhisuddhi pranayama helps to soothing the mind also make the breathing rhythmic, slow and increase the rate of inhalation and exhalation helps in the easy breathing. Right nostril breathing has a heating effect in the body so it helps for fast recovery of asthma and cold allergy it is activate the right hemisphere of the brain.
Modern medicine only stops the asthmatic attacks but it will not heals the disease but Asthma can cure completely with the long term efficacy of the integrated approach of yoga therapy people can live a normal and active life.
Yogasanas tone up all the muscles effectively – including the muscles of the chest, abdomen, back and inter-costal ones, in addition to the diaphragm. Asanas also tone up the external muscles as well as the nerve plexus which control the muscles involve during respiration. And this is achieved through the continuous practice of asanas like Bhujangaasana, shalabhasana, paschimottaanaasana, halaasana and padahastaasana.
In bhujangaasanas , the head , neck and back up to the middle are bent and raised . As a result some of the respiratory muscles especially those in the anterior part of the body are stretched and toned up through securing increased blood supply. The cavity of the thorax also expands and the nerves plexuses which control the activity of the lungs and toned up.
Shalabhasana is the beneficial asana for asthma as it rises the intra-abdominal pressure and the diaphragm is made to work actively. As the diaphragm plays an active part in the respiration, the breathing pattern is also affected. Likewise, in paschmottasanas muscles having opposites to muscles which are tensed in the former and relaxed in the latter. Tension and relaxation are the two groups of muscles contracts and expand and the lungs.
Halasanas is also quite beneficial to act of breathing of the patient.
Vipareetakarani tones up the nerves and plexuses which control the heart and lungs and also increase the blood supply to the lung capillaries and confers great benefits upon the patients
Sarvanagasaasana also helps to cure the asthma resulting from chronic infection. It influence the secretions of endocrine which stimulate the thyroid gland.
Desensitization (kriyas) may help in developing tolerance to external agents, similar to desensitization therapy for allergens. Jalaneti practices called washes the nose with luke-warm saline water and in sutraneti a thread or a rubber catheter is introduced into the nose. The hyperresposive nasal mucosa would trigger off a whole chain of events including excessive sneezing , rhinorrhea( water running from the nose) and nasal blocking . but under the background of deep relaxation and use of will power , the person learns to tolerate these irritants without any of these reactions. In other words these kriya have taught how to tolerate the irritants entering the nose without reacting violently similarly, the excitability of the nerve endings in the bronchial wall to various irritants causing asthma also can be reduced by another kriya called dhouti.
Different yogasanas help to correct the postural abnormalities and improve the respiratory stamina . They may also help in drainage of secretion. The breathing exercise especially the chair breathing technique trains diaphragmatic breathing, which is a big help during attacks.
There is considerable interest in the role of alternative or complementary therapies for the treatment of asthma. This is due to worries about the side effects of conventional medical treatment and a belief that natural substances are better for asthma than drugs.
Savasana deep rest to all part of body reduces oxygen requirement, hence the tissues are trained to remain healthy even when the chronic airway narrowing does not supply enough oxygen due to air trapping or collapse of air sacs. Deep rest to nervous system and immune system helps in restoring normalcy.
Deep internal linear awareness and concentration on balancing the body helps in bringing about prana balance.
Practice of the asana and breathing should be continuous slow and regular in daily life. There is no need of hurry for the practices to cure the diseases. Sometimes it may take 3 months after commencement of treatment or if the patient is very weak, it may take 6 month or a year.
Dietetic regulation for asthma
The diet for asthma is depends upon the individual severity. It is quite difficult to prescribe a uniform diet for all asthmatic people. Each patients should find out his particular allergies and act accordingly. In general, hot food, mustard, coffee, tobacco, snuff, alcohol, polished rice and throwing off rice water have to be avoided. Till the effects of yogic therapy become perceptible, the usual medication for asthma may be taken. Cow milk, fruits, green leafy vegetables and cod liver oil may be taken in plenty.
May all goes towards the path of healthy living through yoga asana and pranayama (breathing exercise).
OM! shanti!!
by Tirtha Acharya | Oct 5, 2016 | Yoga
WHAT IS YOGA THERAPY?
Yoga therapy is the approach which cure the disease applying the yogic method. It is a disease oriented and mostly cure the non-communicable disease rise of stress. It is the science of healing which shower cures and remedies for all types of illness, ailments, and disorder. Yoga therapist use yogasanas and pranayama to cure the disorder from the root level. Sometimes only yogasana can also use the physical body by maintain in an asana to cure the physical disorder. It includes standing, sitting, kneeling, lying, balancing, inverted positions, stretching, twisting, and contraction and relaxation of muscles , producing a steady posture at a given time. And also some use only pranamaya to heal all the mental a problem which includes naddisudha, right nostril breathing, left nostril breathing, ujjai breathing, bhrastrika and bhramari. Yoga therapy treats from physical, mental and spiritual level from the welfare of human health. All the method are used in a special way so that the diseases are eradicated from root level and also provide prevention to re-cure in the future. Therapy is given at a slow pace with slow, smooth, steady coordinated movements with full control at every stage. A regular practices twice a day is essential to eradicate the disease. Therapy should give in a quiet, well-ventilated area with less distraction and free of dust and cold breeze.
Yoga therapy has been considered to be beneficial in several medical conditions; the most commonly studied are coronary artery disease and asthma, osteoarthritis, rheumatoid arthritis, hypertension, diabetes mellitus, epilepsy and the psychological disorder. By nature of the yoga intervention, it is not possible to have blinded studies, and a placebo effect cannot be excluded. Objective physiologic changes noted through intervention cannot be ignored, however, Yoga practices are only an adjunct to medical treatment if disease has been established.
People are only concerned to cure the physical body. Since the disease arises from the inner astral layer of our existence. So the yoga therapy that provides techniques for correcting the problem at both from the gross and subtle levels. Yoga therapy helps in bringing about balance at the level of the five kosas (panca kosas) so that complete health can be restored. Pancakosa was found to be the most holistic concept of human existence which is in no way contracting the modern science approach to the understanding of the human body. It is more generalized, holistic and hence can contain in it the physical body (annamaya kosa) the next three layers pranamaya, manomaya and vijnanamaya kosas which are called the subtle bodies in the Vedanta and spiritual lore. The fifth kosa the anandamaya kosa is the causal body from where all the other layers take birth. Thus we got a holistic and concrete perspective of human existence as the foundation for yoga therapy. The therapy at annamaya kosa includes asanas and lossening practices, yoga diet and yoga kriya and at pranamaya kosa, breathing practices, breathing kriyas and pranayama. Similarly, therapy given at the manomaya kosa is meditation (cyclic meditation and Om meditation), devotional sessions, and happy assembly, whereas lectures, counseling and satsangs corrects the notions about one life style of the individual. Karma yoga and tuning to nature are the practices that help one to get established in anandamaya kosa bringing bliss in our lives.
The concepts of yoga therapy is a holistic approach to health management at physical, mental, emotional, and intellectual levels with techniques to improve mental equilibrium. It is endowed with great power of healing and a very simple technique. Yoga therapy is a very scientific system and not expensive. It provides strengthen and increase the tone of weak muscles and help with conscious control over the automatic function of the body. It teaches the art of relaxation, relieving muscular and nervous tension and leads to on increased energy.
Along with the therapy, diet is very necessary to control the disease. Yoga therapy does not cure the disease alone. It needs a yogic diet to heal the disease completely. The diet and food habit regulation suited to the disease should also be commenced along with the asanas and pranayama during yogic treatment. But people are not much aware about yoga therapy. They use allopathic medicine to cure the disease and realize after not getting any benefits from allopathic medicine, then only at the last they wants to join in yoga therapy course for treatment. Even though, people want very fast result like allopathic medicine, but yoga has a very slow effect in our body. It does not give positive effect very fast in a body. People can realize the positive effect after continues the practices of yoga therapy for a month for years. Likewise, they must not stop practicing as the disease cure. Therapy must be continued for sufficiently long periods so that the disease willnot attack again. Yoga therapy should be continuously practices after healing of diseases, also in order to maintain a physiological condition. Sometimes the signs and symptoms may disappear, but the factors contributing to the on-set disease may lie dormant in the body itself, waiting for an opportunity to manifest themselves. After the disease gets cured, the treatment must be continued for a further longer period to prevent the disease from coming in the future.
QUALITY OF YOGA THERAPIES
- He/she must be a human of vibrant health. He must radiate the ray of good health and not have a chronic disease.
- The yoga therapy should have basic knowledge of physiology, anatomy, pathophysiology in order to have the knowledge of human life.
- Also have knowledge of pranayama to control the breath and asanas so that treat the disease. Therapist should have good knowledge of dietetics and he should have a much disciplined way of life.
There is no limitation of age for administering yogic therapy. It can be given to the infancy and also for older people to conquer disease. The yogic therapy is available for all the people irrespective of race, country, creed and civilization. Those who are not able to take yoga therapy themselves, can take help from a yoga therapist to maintain the postures. It can be done in all climatic conditions.
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