Aqua Asana- Water Yoga

by Tirtha Acharya | Mar 10, 2024 | Yoga

The world of fitness is constantly changing and aqua asana is a prime example of that. For newbies, it might seem like something extraordinary, but to the seasoned eye, it’s quite simple. It’s a derivation of traditional yoga where only the setting of performing yoga is changed. Instead of performing it on land, aqua asana takes place in water. In this blog, we shall take a look at what aqua asana is and the many questions associated with it.

Exploring Aqua Asana:

Aqua asana is commonly known as water yoga and as the name suggests, is practiced in water. This dynamic practice combines different postures of yoga with the therapeutic benefits of water. The water supports your body which makes it easier to move around and stretch. It’s as simple as plain yoga but with the advantage of water resistance.

This yoga practice is mostly suitable for people who have a hard time moving around. Also, it’s helpful for those who have joint pain and back problems. Plus, it’s a cool way to stay active during the hot weather!

Benefits of Aqua Asana:

The benefits of aqua asana are outlined below

• Suitable for people with joint issues
• Improves flexibility
• Greater strength
• Stress relief
• Promotes cardiovascular health
• Greater balance and coordination
• Proper mind and body connection
• Suitable for all fitness levels
• Tool for rehabilitation

Getting Started with Aqua Asana:

Here are some points that you should consider when starting Aqua Asana

1. Search for a suitable location where you can comfortably practice aqua asana. You can look for a pool or shallow body of water.
2. Choose comfortable attire that doesn’t restrict your movement.
3. Begin with a gentle warm-up and gradually proceed to the main practice. You can spend a few minutes swimming or walking to prepare your body.
4. Once you are warmed up, focus on your breath. Inhale deeply, exhale slowly and allow your breath to guide you through the movements.
5. Commence with basic poses and gradually proceed to difficult ones.
6. Pay close attention to the poses and understand your body’s sensations and limitations.
7. You might need to modify certain poses depending on your body’s abilities. Be sure to use props to assist you with stability and balance.
8. Drink plenty of water before, during, and after your aqua asana practice to remain hydrated.
9. Listen to your body and understand its limitations. Don’t exert yourself too much.

Safety Precautions and Considerations:

Here are some considerations that you need to follow when practicing Aqua asana

• Maintain proper form
• Listen to your body
• Be mindful of your surrounding
• Avoid overexertion
• Seek professional guidance
• Find a partner

Common poses of aqua asana:

Some common poses of aqua asana are given below:

1. Floating Lotus: Sit comfortably in the water with your legs crossed and hands resting on your knees. Close your eyes and focus on your breath as you gently float on the surface of the water.

2. Water Warrior: Stand in chest-deep water with your feet hip-width apart. Extend your arms overhead, palms facing each other, and bend your knees to lower into a warrior pose.

3. Aqua Tree Pose: Stand in waist-deep water with your feet hip-width apart. Shift your weight onto your left foot and place the sole of your right foot against the inner thigh or calf of your left leg. Bring your hands to your heart center or extend them overhead like branches of a tree.

4. Floating Forward Fold: Stand in waist-deep water with your feet hip-width apart. Exhale as you hinge forward at the hips, allowing your upper body to fold forward towards the water. Let your arms hang loosely or reach for your ankles.

As you dive into aqua asana, feel the flow of movement and soak in the peacefulness of the water. Fully immerse yourself in the relaxing benefits of aqua asana and connect with your inner self. Your mind, body, and soul will thank you for this wonderful experience.

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Three best procedures of Meditations in Vigyan Bhairav Tantra

by Tirtha Acharya | Feb 17, 2024 | Yoga

Three best procedures of Meditations in Vigyan Bhairav Tantra

The first method of Vigyan Bhairav Tantra:

Method outline: Concentrate on the ephemeral hiatus between two breaths. Sense it.

Shiva Replies to the Question of Goddess Parvati:

Short elucidation: Between two breaths, radiant one, this experience will arise. Soon after inhaling (down) and soon before emerging (up) – this brings beneficence.  In other sentences- The breath (supreme energy of life) moves upwards with exhalation and downwards with inhalation. By fixing on the two abodes of its foundation, one achieves the state of realization.

Further clarification:   

This technique wants you to be aware between these two points, and the occurring. Observe your inhalation from the point of beginning. For a short moment, or even it can be the thousandth part of a moment, breathing ceases. — before it turns up i.e. before it goes back outwards. After every breath there is a certain point that the breath stops.

After that breath goes out and again for a single moment, or it can be the smallest part of a moment, breath stops. Then breath enters inside. Thus you will not breath just before the breathing is turning in or turning out. In that moment the occurring or changing is probable, since you are not a part of the world when you are not breathing.

Let’s understand this concept:

If you don’t breathe you die. The moment between inhalation and exhalation when you are not breathing but you are still, is an important moment. This moment passes by so quickly that you never notice it. Every exhaled breath is a death and every inhaled breath is a rebirth in Tantra. Inhaling breath signifies rebirth, and exhaling it signifies death. The inhalation is associated with life, and the exhalation is associated with death. You are therefore dying and reborn with every breath. Though the distance between the two is quite small, you will feel it if you pay close attention and observe with keenness.

There is another philosophical aspects– inhalation means receiving, taking and exhalation means giving, donating, sacrificing, etc.

If you can notice this gap (between two breaths), Shiva says, the magnanimity, goodness or beneficence.

After that you need nothing else.  You are exalted, hallowed and blessed. You have known- the incident has ensued.

Here you are not supposed to regulate or train the breath. Leave it to the law of nature, just as it is. The technique is very simple. This helps to realize the truth. It brings the realization of that which is neither born nor dies, to understand that timeless eternal element that is always.

In-breath and out-breath is comparatively easier to know than to know the gap between these two.  To notice the gap you can apply some of the techniques:

Be aware of the in- breath. Just watch it. Ignore everything. Concentrate on the passage of nostrils or the base of the nostril. Feel the breath right away as it reaches your nostrils. Next, allow the breath to enter. Breath full consciously. Do not miss a breath as you descend, descend, descend with the breath. Simply follow along; don’t lead the way or lag behind. Keep this in mind: stay in sync with it rather than ahead of it or like a shadow. Conscious breath ought to unite.

When breath goes in- go in with it until you get the gap which is between two breaths. Do the same work for exhalation as well.

Buddha said, “Become conscious of inhalation and exhalation”. There is no need to discuss the gap, therefore he never does. Buddha considered and sensed your awareness may be disturbed if you  worry about the space between two breaths. If you create a desire to feel the interval, it may be a hindrance to awareness. So he just said, “Take note. Move in tandem with the inhalation and exhalation of the breath”

Buddha wanted you to be conscious of your breath minutely whether there is breath or no breath. It means you will be aware during the gap as well. When you feel the moment that the breath has ceased- beneficence happens.

Vigyan Bhairav Tantra : Second Meditation technique

Technique review: When the breathing pauses during an inhalation or exhalation and turns inward or outward to begin a new cycle of inhalation and exhalation, be aware of that turn. Experience it.

Shiva  Replies :

2. Recognize that breath goes through both of these turns as it curves from down to up and from up to down.

Now the emphasis has changed. In the previous one, awareness was on the gap between the breath (at the moment breath gets paused). Now the emphasis is on the turning. Right after a pause of breath it turns back. For example after inhalation, a pause arises. Then it turns back as exhalation. Again after exhalation, breath pauses. Then it turns back as inhalation. Thus, you need to be aware of these two turns. Try to realize these turning points of the breath.

This can be told in other sentences. Notice your first stage of inhalation after its pause. Realize the first stage of exhalation after its pause. Breath curves from up to down through the nostrils- Realize it. Breath curves down to up through the nostrils- Realize it. Keep practicing.  This turning is possible to observe if you maintain constant awareness of breath.

If you can watch the turn of your breath without any mental movement, you will enter into yourself, or the beyond inside. You will realize who you are.

Vigyan Bhairav Tantra: Third Meditation technique

Technique Review: Concentrate on the naval- the center where the in-breath and outbreath convene. Feel the breath.

Shiva Replies: 3. Or, whenever inhalation and exhalation mingle, at this moment feel the energy-less, energy-filled center.

Humans have the center and the periphery. The body is the periphery or circumference. But the fusion happens in the center or mid-point. At that time no moving in or moving out happens.

The breath is dynamic when coming in or going out. When it is neither or non-moving you are close to the core or center. The union station of the in-breath and outbreath is your pivot or center. Breath goes   to the navel, which is the center of your body. And come back.

The center is a connection between you and your body. You feel “off-center” because you know only the body or periphery but not the center. The whole modern world is missing their center.

You become total at the moment it goes to the center. Your breath is minimum, now try for the maximum. When you are aware of the center you can breathe at the maximum, live life at the extreme – then life is abundant. When you are conscious of the center during the fusion of breath you will feel bliss.

If you do not get (notice or realize) the center take deep, slow breaths. Breath from the naven not from the chest.

If the breath travels deeper and down to the belly, it provides liveliness and vigor to the sex center. It touches the sex axis; it massages the sex root from within. This makes sex center more functioning, more alive. This way of breathing helps to transform sexual energy to spiritual energy. To get mastery over sex breathing system should be changed.

One of Lord Shiva’s most paradoxical expressions is “energy-less, energy-filled.” It has no energy because neither your bodies nor your minds can give it any. As far as you know, your identity is devoid of energy because neither your body nor your thinking possess any energy. However, the reason it is energetic is not your body’s energy; rather it comes from the cosmic source of energy.

Your body i.e. periphery gets energy from food but the center won’t. So, Shiva says it is energy-less. The center does not depend on food and drink. It has a connection with the cosmic energy source. Thus it is an energy-filled center.

When you can sense the exact place where the breaths mix, the center from which they are emitted or inhaled, you will have reached enlightenment.

For more blogs visit on our Nepal Yoga Home blog section.

Loving and kindness meditation | Loving kindness meditation

by Tirtha Acharya | Feb 10, 2024 | Yoga

Loving and kindness meditation

Loving and kindness meditation (LKM) is also known as “Metta Bhawana”. This is the first of the Four Brahma (Universal consciousness) Vihara practices taught by Buddha to cultivate good feelings and emotions and eradicate negativity.  The Four Brahma Vihara the four celestial dwellings or the four immeasurables) are:

• Metta (loving-kindness)
• Karuna (compassion)
• Mudita (appreciative joy)
• Uppekha (equanimity)

Metta (Sanskrit- Maitreya) is also a Hindu practice as well that develops goodwill and global friendliness towards oneself and others. LKM aims to develop loving-kindness towards oneself and others in a ranked method to comprise all living beings ultimately, both visible and invisible, across the universe.  Metta is also interpreted as “universal friendliness” to accentuate the objective nature of the affection generated, without expectation of return or free from any desire.

Some guidance on how to practice LKM.

Posture is all important when learning how to meditate. The most important thing is to be comfortable. Sitting with a straight back in a chair or on the floor is usually advised. When you’ve decided on your posture, do a quick scan of your body to detect areas of tension, such as tight shoulders. Take a few deep breaths and relax. Scan your body again to ensure you’re relaxed but alert.

Loving-kindness meditation- Technique 1

• Sit down in a comfortable pose. Fill your body with positive emotions and goodwill.
• Steadily concentrate on words, “May I be well, happy and peaceful”, as you experience the comforting warmth of kindness enveloping your body.
• Convey to your friend these emotions- “May you be well, content, and at peace. “May you be well, content, and at ease.
• Have a natural breath as this vibration connects you, heart to heart. “May I be good, content, and at peace”. May you be good, content, and at peace”. While mentally repeating these words for two minutes, feel yourself covered in the warmth and brightness of loving-kindness.
• Feel the bathing in the in peace and warmth of meditation that
• The light is bathing you in the warmth and peace of loving-kindness that your surrounds are radiated outwards by you.
• Encompassing all beings in the cosmos, from the tiniest insect to the biggest beast- see you and your companion are beaming love-kindness light into the infinite horizon. May we all be good, content, and peaceful. May everyone, wherever, live happily and in harmony.
• Recite this mentally for about three minutes in natural and conscious breath.
• After this, savor the sensations of warmth and expansion throughout your body. Acknowledge the emotions that emanate from your core and spread throughout the cosmom. Also the kindness that is present everywhere in your heart.
• Mentally recite for about 1.5 minutes- “May we be good, happy and at peace. May everyone and everything be well, joyful, and peaceful.
• Focus on your body and pay attention to your sensations and feelings as you continue to feel the warmth of loving-kindness.
• Take note of “WHAT” is watching your body and become conscious of that awareness- a calm, still aspect of yourself that observes everythin without passing judgement. Breath in a natural way.
• Finally gradually open your eyes.

Loving-kindness meditation- Technique 2

According to legend, the Buddha imparted the advantages of Metta meditation to monks who were struggling to focus while meditating in the forest due to disruptions purportedly created by earth devas and tree spirit. (Buddharakkhita, 2013). It helped people to conquer their fear while meditating by alone in the jungle, vulnerable to several threats.

For instance, most of us know of how being scared or nervous might increase your risk of injury when you travel alone a long way from home. When targeting a victim, those with malicious intent search for signs of vulnerability.

May I/ you be well, strong, content, light, calm, and safe.

Close your eyes and keep your back straight while you concentrate on the heart. If it would help, you can also put your hand there.

First repeat your selected phrases three times to yourself, sending loving-kindness. As an illustration, “May I be strong, safe, and healthy”.

Next, choose a person you genuinely care about (not your spouse or a love partner), a regular observer who is impartial, and a person you are currently struggling with.

Suppose that the four of you are seated in a circle. Repeat the phrase you have selected three times to your circle, keeping them all in the mind.

“May you be robust, safe, and well.” Next, visualize the loving-kindness expanding beyond your immediate circle to include your area, your community, your country, and all living things on Earth.

“May all the beings on the planet Earth be healthy, safe, and strong,” repeat mentally three times. Next visualize the following: “May all beings throughout all time and space be healthy, safe, and strong.” This loving-kindness should then be imagined flowing from the earth into space and to all life-forms in the cosmos.

Return your focus to your breathing and your environment gradually, and then open your eyes.

Benefits of Loving-Kindness Meditation

• It is a mystic blueprint for a longer life with less agony, better happiness, improved relationships, and stronger springiness.
• It augments mental and emotional well-being
• Loving-kindness triumphs over hostility.
• By compassion practice in this meditation, one defeats cruelty.
• Practice of appreciative joy disables jealousy and envy.

There are eleven main benefits as told by Buddha:

• You have a good sleep.
• You wake up feeling rejuvenated.
• You don’t experience nightmares.
• You are viewed with fondness by other.
• Pet and animals think highly of you.
• Angelic creatures guard you.
• You won’t sustain any injuries from poison, fire, or weapons.
• You have quick focus and concentration
• Your complexion is quite radiant or bright.
• You’ll pass away calmly, anxiety or distress.
• In the event that you are not enlightened, your reincarnation will be happy.

Benefits of LKM according to the latest scientific research.

• Lessened self-criticism, soothes our inner critic, and makes us more self-accepting (Shahar et al., 2015). A 49-day of LKM followed in lessening in self-harming impulses in person with suicidal tendencies and boundary personality qualities (Fredrickson et al., 2008).
• Enhanced wellbeing, rises vagal tone, a physiological indicator of subjective wellbeing that raises satisfaction in life and its quality the quality.
• Decreased aging of cells (Le Nguyen at al., 2019)
• Reduced pain- patients with chronic back pain (Happened in- Carson et al., 2005) and migraine (Happened in- Tonelli & Wachholtz, 2014) disclosed that after practicing loving-kindness meditation for a short periods, they experienced a diminution in pain symptoms and were able to go bout their daily lives.
• Grander resilience: This meditation was found to lesion trauma symptoms and flashbacks in the study of individuals with chronic post-traumatic stress disorder (Kearney et al., 2013). Studies that served as controls revealed that groups that used scripts for loving-kindness meditation during their sessions were able to get back to work earlier than those who got other training. (Seppala et al., 2014). It strengthens healthcare personnel’ resilience and helps them avoid burnout. (Seppala et al., 2014).
• Better relationships: According to Hutcherson at al. (2008), it leads to better social ties at work, more empathy for strangers, and more stability in social interactions overall (Don et al., 2022).
• Better mental health: Although research on LKm’s effects on major mental health disorders is still in its early stages, preliminary results have shown that patients with depression and bipolar (Johnson et at., 2011) and schizophrenia (Hofmann et al., 2015) experience fewer delusions and hallucinations.

Ashtanga Yoga: Eight Organs of Yoga

by Tirtha Acharya | Feb 6, 2024 | Yoga

Ashtanga Yoga: Eight Organs of Yoga

Eight organs of Yoga: Yoga has eight organs according to Patanjali Yoga Sutra. The Patanjali Yoga Philosophy states the following organs:

1. Yama: There are five Yamas is social observences. They are
2. Ahimsa (Non-violence): There are three types of violence- physical, mental, and verbal violence. If you kill or harm anyone physically, that is physical violence. Harming somebody by speech is verbal violence. Having wrong intentions or negativity for others is mental violence. Abstaining from this violence is the practice of Ahimsa.
3. Satya (Truthfulness): What you have spoken fulfill it, i.e. your words should be followed by your actions. Speak what is true. This is about honesty to the self as well.
4. Asteya (Non-stealing): This has a depth concept. Even if you use someone’s product without permission comes under stealing. Having greed for someone’s property is also a subtle form of stealing. Seizing someone’s right is stealing. Abstaining from all these stealing is the practice of Asteya.
5. Aparigraha (Non-possession): Accumulating excessive worldly materials more than your need blocks you in your spiritual progress. Your mind will get attached to worldly things and you will be busy on these mundane things.
6. Brahmacharya: The term ‘Brahma’ means God and ‘charya’ means dwelling. Thus dwelling in God is brahmacharya. A question arises- how to dwell in god? Being mentally connected to the god or positive attributes is known as dwelling on God.

Abstaining from sexual activities and sexual thoughts is also said to be Brahmacharya. However, this is possible only when you transform sexual energy into spiritual energy.

1. Niyama: There are five Niyamas i.e. moral observances. They are
2. Shauch (purity): There are two types of purity- internal purity and external purity. Internal purity refers to mental purity i.e. free from the negativity in the mind. External purity refers to bodily and surrounding cleanliness.
3. Santosh (Contentment): Having satisfaction with what you have in life is contentment.
4. Tapaha: Making a hundred percent effort to achieve your spiritual awakenment and self-development is Tapaha.
5. Swadhyaya (Study of self): The study of scriptures which helps to realize the self and introspection (review, analysis, and survey of self) is known as Swadhyaya.
6. Ishwar Pranidhana (Dedication to God): It is devotion or surrender to the ultimate reality of existence. It is about the faith of universal law. 

• Asana: There are 84,00,000 asana according to Hatha Yoga. They are the physical postures. Static and comfortable position of the body is known as asana.

1. Pranayama: It is a breathing practice as an instrument of governing prana (vital life force energy). Pranayama is connected with breath or life force. When breath becomes silent, pranayama occurs. When the movement of breath is no more, pranayama happens.
2. Pratyahara: Control over your sense organs is pratyahara. Five sense organs keep wanting their food. For example- eyes want to see the views just for entertainment which is of no use for self-progress.  Skin just wants sensual pleasure. The tongue wants delicious taste without caring whether the food is healthy or unhealthy. Ears want to listen to various things. The nose wants to smell an odor.  These sense organs do not care about whether the things they are longing for are healthy or not. So it’s you who needs to get mastery over them. Pratyahra is also defined as the withdrawal of the senses.
3. Dharana: This is the sixth organ of yoga which refers to concentration. The binding of consciousness to a certain point, place, thing, or idea is known as Dharana. “Collection or concentration of the mind” or “the act of holding, bearing, wearing, supporting, maintaining, retaining, keeping back of awareness” are some translations of Dhāraṇā. Dharana is a technique that relaxes the mind. It helps the mind focus attention by removing it from events that cause difficulties. Since yoga calls for concentration on the body, the breath, or even a mantra, it can aid someone in learning the art of Dharana. By engaging in Dharana practice, we can become aware of our mental processes and the thoughts that interrupt us, which eventually results in longer intervals between them over time.

• Dhyana (Meditation): Dhyana is the seventh limb of yoga. When the duration of Dharana increases over three minutes, it becomes Dhyana. In Sanskrit, Dhyana is composed of two words ‘dhi’- which means mind or consciousness, and ‘yana’- which means flowing or moving. Thus, dhyana can be defined as a constant flow of consciousness or mindfulness. Here flow is directed towards the meditation process. So, it is a nonstop flow. The condition of dhyana is characterized by continuity and steadiness, just as the word flow itself does. The individual loses his sense of touch as he becomes engrossed in the bond he develops with the meditation object.
• Samadhi: Samadhi is the ultimate and eighth stage of yoga. The term is derived from Sanskrit roots; ‘sam’ means ” organized “, “together” or ” entirely,”  meaning “toward” and ‘dhe’, meaning “put.” Direct translations differ, and analyses stretch from “bliss” to “liberation” or “enlightenment.” It is the highest point of spiritual and intellectual activity. It is also a prerequisite to release samsara (no more cycle of birth and death). In yoga, the state of Samadhi is said to be the union of the individual and universal consciousness. After completing the initial stages of Patanjali’s eightfold path, the practitioner can attain this delightful state of competitive meditative absorption. Samadhi has great spiritual significance since it represents the highest level of union with the Divine and includes self-realization.   

Since the final three stages- Dharana, Dhyana, and Samadhi- are said to be intricately connected, they are generally referred to as Samyama (integration). Therefore, it is believed that concentration techniques are the way to genuinely contemplative states, which eventually result in samadhi. According to this definition, meditation is a condition of total absorption rather than a thinking or evaluation exercise.

Therefore, it is believed that concentration techniques are the way to genuinely contemplative states, which eventually result in Samadhi. According to this definition, meditation is a condition of total absorption rather than a thinking or evaluating exercise. Samadhi is described as a pleasant, serene mental state in which the practitioner loses the ability to distinguish between the act of meditation and any other sense of self. Upon liberating the self from ego and delusion of separation, Samadhi remains unaffected by sentiments like longing or rage. By connecting practitioners to their actual Self as one with universal consciousness, Samadhi serves this purpose.

For more blogs visit on our Nepal Yoga Home blog section.

Yogic Breathing for trauma management and inner peace

by Tirtha Acharya | Jan 29, 2024 | Yoga

Yogic Breathing for trauma management | Role Of Pranayama for Inner Peace

Yogic Breathing (Pranayama) is very helpful for trauma management, mental tranquility, and spiritual development. Here we are going to discuss the pranayama mentioned in Patanjali Yoga Sutra (Yoga Philosophy of Patanjali). This will release all the negative emotions including trauma, fear, hatred, stress, anxiety, depression, etc.  This will prepare you to get victory over your mind and improve your spiritual practices.

Lets go through those fundamental types of breathing:

There are four types of pranayama mentioned in Yoga philosophy of Patanajali inchapter 2 verse number 50 and 51.

बाह्याभ्यन्तरस्तम्भवृत्तिर्देशकालसंख्याभिः परिदृष्टो दीर्घसूक्ष्मः ||2.50|| बाह्याभ्यन्तरविषयाक्षेपी चतुर्थः ||2.51||

The four types of Pranayama:

1. बाह्यवृत्ति प्राणायाम (Bahyavriti Pranayama) i.e. Breath out and retention
2. आभ्यन्तर वृत्ति प्राणायाम (Aabhyantatavriti Pranayama) i.e. Breath-in and retention
3. स्तम्भवृत्ति प्राणायाम (Stambhavriti Pranayama) i.e. Half Breath-in and retention, Half Breath out and retention.
4. बाह्याभ्यन्तर विषयाक्षेपी। (Bahyabhyantara Vishayakshipi Pranayama) i.e. Breath retention after previous retention (However teaching methods varies according to teachers)

Before learning these breathing techniques, you need to learn the proper way to breathe.

We generally do short breath. Now we have to practice long breaths.

Technique for long and deep breaths:

1. Sit down in a comfortable pose with your back and torso straight. Keep your eyes closed. Concentrate on your abdomen (2 inches below your navel).
2. Take a deep exhalation from your abdomen pushing it inwards. Feel the movement of breath from the abdomen to the nostrils.

• After breathing out, there can be a short natural pause for 1 second or more. After Pause of breath inhale long through your nostrils and feel the movement of breath from nostrils to abdomen.

1. After breath-in, there can be a natural pause and one cycle is over. In this way repeat for 5 to 10 minutes.

बाह्यवृत्ति प्राणायाम (Bahyavriti Pranayama) i.e. Breath out and retention

Technique:

1. Sit down in a comfortable with your back and neck straight. Keep your eyes closed.
2. Take a long breath out as long as you can. And retain the breath up to your comfortable moment.

• Inhale long and exhale long. After exhalation, again retain the breath up to your comfortable stage.

1. Repeat this process for 5 to 10 minutes.

Note: You can also engage Moola bandha (Root lock), Uddyana Bandha (abdominal lock) and Jalandhar Bandha (throat lock), as well if you know.

आभ्यन्तर वृत्ति प्राणायाम (Aabhyantatavriti Pranayama) i.e. Breath-in and retention

Technique

1. Sit down in a comfortable with your back and neck straight. Keep your eyes closed.
2. Take a long breath in as long as you can. And retain the breath up to your comfortable moment.

• Exhale long and inhale long. After inhalation, again retain the breath up to your comfortable stage.

1. Repeat this process for 5 to 10 minutes.

Note: You can also engage Moola bandha (Root lock), and Jalandhar Bandha (throat lock), as well if you know. 

3. स्तम्भवृत्ति प्राणायाम (Stambhavriti Pranayama) i.e. Half Breath-in and retention, Half Breath out and retention.

Technique- A

1. Sit down in a comfortable with your back and neck straight. Keep your eyes closed.
2. Take a long breath in as long as you can. And breathe out half of the duration that you could do fullest extent. And retain the breath up to your comfort stage and finally breathe out completely. In this way continue for 5 to 10 minutes.

Technique- B

1. Sit down in a comfortable with your back and neck straight. Keep your eyes closed.
2. Take a long breath out as long as you can. And breathe in half of the duration that you could do fullest extent. And retain the breath up to your comfortable stage and finally breathe in completely. In this way continue for 5 to 10 minutes.
3. बाह्याभ्यन्तर विषयाक्षेपी। (Bahyabhyantara Vishayakshipi Pranayama) i.e. Breath retention after previous retention (However teaching methods varies according to teachers)

Technique-1:

1. Sit down in a comfortable with your back and neck straight. Keep your eyes closed.
2. Concentrate on the base of your nose, just above your upper lip. Or you can concentrate on the nostrils’ passage.

• Try to watch your natural inhalation and exhalation. If you cannot notice your automatic or natural breath, you can take a long breath in and out for 2-3 times. This will help you to recognize your breath. And then you can work with natural and spontaneous breath again. Do it for at least 10 minutes. You can do longer as well up to one hour in the morning and one hour in the evening.

This practice can be done at any time whenever you are free. This practice is very helpful to develop mindfulness and release all types of mental defilements.

 The technique-2 can be practice should be practiced only with the teacher. If not practiced in the right way, it may create negative impacts.

Technique-2:

1. Sit down in a comfortable with back and neck straight. Keep your eyes close.
2. Take a long breath out as long as you can and retain the breath. When you feel that you cannot retain the breath any more try to breath out again. In this way repeat few times.
3. After that take a long breath in and retain the breath. When you feel you cannot retain the breath, then try breath in again. Repeat it for 5 to 10 minutes.

Benefits:

1. Pranayama (yogic breathing) increases your lung capacity and helps you to flow a sufficient amount of oxygen to your brain and body.
2. Pranayama cleanses your body from a subtler and deeper level. When the body is cleaned with pranayama, the specks of dirt or impurities (known as diseases) will be automatically washed. Thus this is the perfect way of attaining health.

• It purifies your mind and strengthens the capacity of the mind.

1. It increases focus, awareness, understanding, and creativity.
2. When your body and mind are purified you will start enjoying bliss and perfect harmony in life.

Contraindications:

1. Never practice pranayama if your abdomen is not empty. So the morning time before breakfast is the best. Or you can practice after a 5-hour gap of your meal. However, breath observation can be done at any time.
2. You can do pranayama only with an expert master especially if you have problems like high blood pressure and heart-related diseases.

• Practice pranayama only in a clean and airy environment.

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Struggling to Tone Your Arms? These 4 Essential Exercises Will Help You Achieve It

by Tirtha Acharya | Jan 23, 2024 | Yoga

Struggling to Tone Your Arms? These 4 Essential Exercises Will Help You Achieve It

Are you trying to tone your arms and need some help to achieve this? These yoga poses are fantastic exercises and provide many physical and health benefits. They also provide spiritual and mental benefits to those who practice consistently.

Here are some additional things you might experience when you maintain a regular practice:

• An increase in your metabolism – you will burn calories and start building lean muscle.
• Better physical performance – improving strength in your arms will make daily physical activities easier.
• Strengthening of your bones – some resistance exercises involved in toning your arms can lead to stronger bones, reducing the risk of osteoporosis as you age.
• Improved posture – strengthening your shoulders and arms can help to improve your posture by relieving strain on your neck and lower back.
• Increased circulation throughout your body.
• Calming of the mind and relaxation of the body.

Equipment you’ll need for these exercises:

• A yoga mat
• Water to remain hydrated
• Wear comfortable, breathable clothing

Once you have everything you need, find the best time of day to practice these yoga poses, as your body and mind might respond differently at different times. Feel free to do the following exercises indoors or outdoors, but try to avoid extreme conditions such as very hot and humid or very cold conditions. Where and whenever you choose to do your exercises, make sure you are comfortable and fully hydrated.

Join us in these four essential, easy-to-follow yoga poses that will help you tone your arms.

1. Plank Pose (Phalakasana)

 Plank pose will not only tone your arms it will also help you to build strength in your wrists, forearms, biceps, and triceps. This pose also helps increase stability in your shoulders.

Easy-to-follow steps:

• Start in a push-up position with your arms extended and your hands lined up with your shoulders.
• Engage your core and leg muscles. Ensure your body is straight and your midsection is held off the ground.
• Hold the pose for 30 seconds or until you lose your form.
• If you want to increase the heat, you can get into full plank from Chaturanga Dandasana by pushing up from your hands.

Top tip: Hold the plank and focus on your breathing while you imagine pushing your body up to the sky.

2. Chaturanga Dandasana (Four-Limbed Staff Pose)

 The four-limbed staff pose is a style of vinyasa yoga. This pose follows from the previous plank pose and is important in helping you to tone your arms.

Easy-to-follow steps:

• Start in a plank pose and bend your elbows to a 90-degree angle, lowering your body towards the ground. Keep your elbows close to your sides.
• Your body should be 3 to 4 inches above the ground.
• Engage your core and keep your body in a straight line.
• Hold this pose for 3 to 4 breaths or until you lose your form.

Top tip: Use your arm strength in this pose by engaging your triceps and biceps and tucking your elbows as close to your ribs as possible. If you need a little help, you can roll up a thick blanket and place it under your chest parallel to your spine to help you maintain your form.

3. Trikonasana (Triangle Pose)

This pose is ideal if you want to tone your arms, especially if you can flex your muscles while in position. Additionally, it helps to strengthen and stretch the shoulders.

Easy-to-follow steps:

• Start in a standing position with your hands at your sides. Make sure that you are balanced.
• Spread your legs in line with your shoulders, maintaining your center of balance. Your feet should now be shoulder distance apart.
• Inhale and simultaneously lift your arms with your palms facing the floor until you reach shoulder height.
• Exhale and at the same time, turn your torso to the left and bend your waist, bringing your right arm down to your left ankle. The palm of your right hand should be placed on the outside of your left ankle.
• Your left arm should now be extended upwards. Remember to keep your legs and arms straight, there should be no bending of the knees or elbows.
• Turn your head to the left and look up at the fingertips of your right hand.
• Inhale and return to your original standing position with your arms outstretched.
• Repeat the steps to the right side of your body.
• Feel free to repeat this exercise 2 to 3 times, noting that one repetition includes both the left and right sides.

Top tip: Execute this pose slowly and be mindful of your balance and positioning. Remember your breathwork.

4. Adho Mukha Svanasana (Downward-Facing Dog Pose)

Downward-facing dog will spread your body weight between your arms and legs while also helping to rotate your shoulders. As a result, it will tone your arms as you are using them as a major point of support.

Easy-to-follow steps:

• Start on all fours, on your knees, your back straight, and your palms placed flat on your yoga mat. You should look like a makeshift table.
• Make sure your hands are shoulder-width apart and your legs are hip-width apart.
• Breathe out, slowly lifting your hips toward the ceiling. Your arms and legs should be straight, and your body should be in an upside-down V-shape.
• Push your hands into the ground as if you are pushing it away. Be mindful not to over-exert yourself.
• Open your shoulder blades and lengthen your neck by bringing your ears to touch your inner arms.
• Exhale and bend your knees, returning to your original starting position.

Top tip: Warm up your legs and arms before attempting this exercise.

Key points to remember that will help you achieve your goal:

 Warm up before doing any exercise.

• Be patient with yourself. Remember, results take time and effort.
• Quality over quantity, focus on your form.
• Consistency is key. Building a routine that fits in with your lifestyle is essential.
• Stay hydrated. Water regulates your body temperature, lubricates joints, and protects your muscles and organs.
• Listen to your body. Don’t overdo it or push yourself too hard.
• Always be mindful of your breathing.

Exercise doesn’t need to be a lengthy or laborious task. Spending just 20 minutes a day doing these four poses will tone your arms and deepen your practice in a physical, mental, and spiritual way.