by Tirtha Acharya | Oct 15, 2023 | Yoga
Why do you need sunbath in the morning?
Sun: A short introduction: – The sun is a massive ball of fire. It is a star at the center of our solar system that keeps our existence just by being there. In Hinduism, Buddhism, Chinese mythology, and Greek as well as in Bible, it is treated as a Solar Deity.
In Nepal and India, Sun is known as Surya. Sankranti/Pongal, a harvest festival that occurs in January, falls on the Hindu Panchangam’s Uttarayana Punya Kala when the Sun shifts its position from the south to the north. It truly marks the beginning of the vernal equinox, which will last until the autumnal equinox, which occurs every year in June.
Why Sunbath:
1. Sun heals various diseases if you stay in sunlight in the morning. It nourishes, recharges, and invigorates the body.
2. Sun is the a great source of Vitamin D.
Sunbath In Ayurveda:
Ayurveda, Eastern traditional medicine, strongly suggests a sunbath, albeit with some restrictions. Charaka Samhita extensively discussed Sunbath in its 22nd chapter on the topic of Atapa Sevana.
When and How To Do Sunbath?
All the seasons are good for a sunbath but winter is the best. During summer it is before 8 am and in winter before 10 am.
Do not forget to cover your head with a wet cloth (white cotton cloth is better). Walking under the early morning sun or warm heat just before the evening is equal to sunbathing.
Get less dressed or light clothing for better absorption of vitamin D. Exposing the navel to the sunlight is very good for sunbath.
However, you need to avoid excessive exposure to the sun because it can cause dehydration, electrolyte imbalance, intense thirst, hyperpigmentation, skin allergies, sunburn, etc.
Benefits of Sunbath:
Enhances Vitamin D:
Early morning sunrays supply a proper daily dose of vitamin D naturally. Despite living in a tropical nation, most Indian lack vitamin D, which is essential for protecting the body from a variety of illnesses and infections like the flu and for maintaining healthy bones and teeth. Vitamin D is produced by the human body in response to sun exposure. Vitamin D lowers risks of the diabetes and hypertension.
Lowers Blood Pressure:
A chronic illness, high blood pressure has been very common. High levels of stress, poor eating patterns, and lax lifestyle choices are common causes. High blood pressure can cause cardiac conditions that can harm several important organs if it is not treated in a timely manner. Tanning for at least 15 minutes every day to keep blood pressure in check.
Nitric oxide, which is found on the top layer, is said to interact with sunshine to enlarge blood vessels, improve circulation, and lower blood pressure.
An essential molecule for improvement is serotonin. With sunlight serotonin is triggered, cognitive performance is enhanced, and brain function is improved. Seek immediate assistance from the sun if you are one of those with Seasonal Affective Disorder (SAD), depressed, and spending more time indoors. If you want to feel happier again, stand in the morning or evening sunlight and soak up its magnificence.
Neurological Disorder: Sunlight can heal various types of mental disorders including Alzheimer’s disease. As the patient ages, their severe dementia or forgetfulness worsens. As it worsens, the person loses even their ability to identify their relatives and friends and finds it incredibly difficult to speak or carry out even basic daily tasks. According to medical professionals, sunbathing not only lessens Alzheimer’s symptoms but also shields people from despair.
Improves Skin Health:
All age groups are quite susceptible to fungal infections, eczema, psoriasis, and acne. Indian households have a long-standing custom of putting oils on the hands, face, and legs before taking a minimum of 15 minutes in the sun to strengthen the bones, increase natural moisturization, and treat numerous skin conditions. Exposing newborns who have jaundice to morning sunlight reduces the level of bilirubin, the yellow pigment the body produces when red blood cells are broken down.
Checks Cancer:
Lack of vitamin D is one of the key causes of breast and cervical cancer. An adequate level of vitamin D can be produced by human skin when it is exposed to the sun. Therefore, it is crucial to spend time in the sun each day without putting any lotion or oil on the skin in order to prevent certain cancers. However, more intense and severe solar radiation is not healthy.
Prevents Type 2 Diabetes:
The most common chronic in the world is diabetes. Vitamin D is essential for the production of insulin, and a lack of it can cause insulin resistance, which in turn can cause type 2 diabetes. So make do sunbathe regularly to increase Vitamin D levels.
Enhances Immune system:
Sunlight is beneficial for battling infections and a number of autoimmune diseases, such as psoriasis. Spend 10 to 15 minutes in the morning sun to increase vitamin D levels, strengthen your immune system, and combat numerous viral diseases.
Prompts Weight Loss:
One interesting fact is- the effects of sunlight can help you feel satisfied and less hungry. So, it is suggested to walk or play during the morning sun. This not only burns calories but also prevents unnecessary cravings.
Improves Good Sleep:
It’s the phase to take a beautiful sunbath if you struggle to fall asleep due to insomnia. Spending time in the sun in the evening will improve your mood and help you feel optimistic, energized, and healthy, allowing you to enjoy a night of better sleep.
The Right Time To Go For Sunbath
There are three ultraviolet rays- UVA, UVB, and UVC. Only 2nd one i.e. UVB rays can trigger vitamin D human body, and only if sunrays fall directly on the skin.
Overexposure to UV rays is not healthy.
In hot regions of the earth, sunbath before 9 am daily for about 15 minutes, and in cold regions before 10 am. This can be changed on the basis of the location and season.
Another saying- Be in the sun only as much as you comfortably can. Avoid overdoing.
Traditional health professionals advise basking under the sun on an empty abdomen (including even water) for the best effects.
If a Pregnant can do Sunbath:
Vitamin D is very essential during pregnancy. So regular 10 minutes sunbath is suggested. However, stop getting exposed to severer sun rays since it can create immediate dehydration and loss of electrolyte equilibrium.
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by Tirtha Acharya | Oct 10, 2023 | Yoga
What is Cyclic Meditation?
The nature of mind seems to be always wandering. We can see our mind is never satisfied. As a result we are always chasing happiness in something. It is like a maze. We reach nowhere. Yoga is to stop chasing. The real success of life is self-realization. For this first we need to learn the nature of our mind. The more desire we have more our mind becomes distracted. We should learn to keep our desire less. In this way we can remain productive as well as maintain peacefulness in life. Yoga helps to make our life becomes more meaningful and joyful.
Cyclic meditation is the practice of awareness and mindfulness. The principle of Cyclic Meditation is based on the Karika of Mandukya Upanishad. It is one of the oldest ancient texts. The practice combines different postures in standing and sitting practised with awareness and 3D consciousness. The Asana posture helps to stretch and improve blood circulation in our body. The combined practice of mantra chanting and relaxation in Cyclic Meditation further helps to resonating our body and mind.
Stress Management
There are two types of stress – good and bad. Sometime stress is needed to cope with the situation. Due to ignorance and illusion we start to take unnecessary stress in our life. It makes our life misery. The process of yoga is to tune you with your true nature which is state of calm and peacefulness. Cyclic meditation is a very systematic technique designed for stress management and better quality of life. It promotes relaxation and rejuvenation to our life. In this technique there are certain steps where we practice different postures including relaxation, mantra chanting and breathing with mindfulness. The practice helps to slow down our thought process and relax and revitalize our body and mind.
In busy life style we may not have that long time to dedicate our life to yoga and meditation. Cyclic Meditation is the combination of stimulation and relaxation helping you to get the benefit of postures and meditation at the same time. It does not need much time. Just a half an hour of this practice can give you the equal benefit of as of deep sleep at night.
Benefit of Cyclic Meditation
According to research based on S-VYASA University, the half and hour of practice of Cyclic Meditation can give you the same benefit as of 8 hours of sound sleep. Thus, this meditation improves your sleep quality also. It brings deep relaxation to the body. It helps to improve the concentration level. It is beneficial for elder people also as it improves brain function and enhances the alertness.
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Improves blood circulation
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Improves oxygen consumption
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Rejuvenate the energy system
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Improves alertness and awareness in day to day life
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Improves sleep quality
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Decreases the stress level, thus good to cope with stress and anxiety
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Improves ability of concentration and focus
Procedure of Cyclic Meditation
Cyclic Meditation is not just meditation technique but a complete practice which combines all the relaxation technique, mantra chanting and a whole process of mindfulness. The practice helps to stimulate and relax keeping your mind all the time alert and focussed.
Instant Relaxation Technique
This is one of the stimulating and relaxing techniques which can be done lying down on Shavasana. We create the tension in our whole body from toes to head and then relax our whole body. It just takes about a minute. It helps to relax our body and release the tension. Those who have weak heart and are suffering from hypertension can avoid this practice.
Linear Awareness
Relaxing in a linear position helps to relax our body.
3D Awareness
We stand in Tadasana. We observe the vibration of the sound throughout the body with the chanting mantra and meditate on it. It has a relaxing and calming effect in our body and mind.
Centring the Body
Centring of the body develops the sense of balancing. In Tadasana we observe the pointed awareness, surface awareness and linear awareness in our body.
Standing Pose
In Standing Pose we practise Tadasana and Tiryaka Tadasana. The posture helps to improve our balance and stretch our side muscles. It also creates the linear awareness.
Quick Relaxation Technique
In quick relaxation technique we observe the diaphragmatic breathing. In first step we just observe the natural breathing. After that we try to synchronize the breathing with the movement of abdomen. In third stage we try to engage the mind with the breathing. This practice helps to rejuvenate our body and mind.
Sitting Posture
In sitting posture we practice Vajrasana, Shasankasana and Ushtrasana. These practises have very restorative effect in our body.
Deep Relaxation Technique
Deep Relaxation Technique is the technique through which we are able to relax our whole body. It also helps to calm down our mind. In this practice we do the observation, mental suggestion, resolution and visualization. It is a great practice to relax and get rejuvenated.
Mantra Chanting –
The practice of mantra chanting in cyclic meditation aims to tune our mind with the body through the resonation created by the sound vibration. The A-kara, U-kara, M-kara and Aum-Kara chanting helps to develop our awareness and get relaxed more efficiently.
Limitation –
Cyclic meditation is suitable for all people. Those who find difficulty in standing they can also do it with the support of the chair.
The Key points –
During the whole practice we keep our eyes closed. We practice each and every movement in slow pace so that we are fully aware about the state of mind, and the sensation happening in our body. This allows keeping our mind concentrated during the whole practice. The relaxation done in between the practice helps to deepen the state of relaxation and meditation. The practice takes like 20 to 30 minutes duration.
In nutshell –
Cyclic meditation is a systematic and scientific technique that combines the practice of yogic postures, with proper breathing and awareness, the relaxing techniques, with mantra chanting, visualization and resolution. The practice can help not just to relax but promote overall physical, mental and spiritual health. As the technique takes very less time and can be practised in any proper place and interval it can be very compatible in today’s busy and fast world. We see lot of stress and anxiety related problem in today’s world. The practice can be a boon for better life, better health and overall spiritual development.
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by Tirtha Acharya | Sep 14, 2023 | Yoga
Pancha-Tattwa Dharana in Kundalini Yoga (contemplation on the five elements)
This method is discussed in the Darśana Upanisad, one of the Eastern scriptures related to Yoga. It teaches you to concentrate on five different elements. This can be told as Dharana (holding steady without wavering- beginning stage of meditation) on five tattvas.
1. Prithvi/Earth
One of the five tattwa- earth element- in the earthy aspects of the body, Dharana of the earth outside should be practiced.
Correspondence for this element: its yantra is the square-shaped figure, its seat is between the knees and the toes, the sense (tanmatra) is the smell and the color of the earth is yellow.
Conscious: Feel the area that encompasses the whole body -the top of the head to the toes-tips. Feel the sthulakasha- the location throughout the body. Progress total awareness of the distance which permeates your entire body. Within this area become mindful of the earth element, which is associated with the sense of smell. Bring your complete focus to the sense of smell. Witness all the smells that are in your surrounding currently.
Subconscious: Feel your body turn out to be heavy as the earth. Establish the feeling of your body being inside- the center of the earth. Become unified with the earth.
Unconscious: Visualize the corresponding deity, yantra, etc. (In Kundalini Yoga course, you will find details)
2. Apas/Water
Another tattwa- water element- in the fluid aspects of the body, Dharana of the water outside should be practiced. Also, chant the mantra Vam.
Correlation for this element: the shape is the Moon, the space is between the knees and the navel, the sense is taste, and its color is silver.
Conscious: Sense the space permeating the entire body. Now focus your attention on the water element (apas tattva). Its tanmatra is “the Taste”. Focus on the taste which is currently in your mouth. Be the observer of this taste. Abide on innumerable tastes.
Subconscious: Visualize yourself relaxing on a stream in a mountain range beneath a waterfall. Above you is water, below you is water. Imagine the water and become liquid like the water.
Unconscious: Visualize the resembling deity.
3. Agni/Fire
Another tattwa- fire element which is in the stomach, Dharana of the fire outside should be performed. Also, chant the mantra Ram.
Association for fire element: the diagram is a triangle, the location is between the navel and the heart, the sense (tanmatra) is sight or vision, and the color of the fire element is red.
Conscious: Form/Sight is the sense (tanmatra) corresponding with the fire element. Here, operate massive visualizations of diverse sceneries. Watch each form or scene as lucidly as you can, getting as much expound into it as possible.
Subconscious: Envision being seated within a fire. Feel the intense heat. Become the heat.
Unconscious: Visualize the related deity.
4. Vayu/Air
Another tattwa- air element i.e. in the breath, Dharana of air outside should be performed. Also, chant the mantra, Yam.
Conformity for air element: the stature is a hexagon, the location is the heart region, the sense (tanmatra) is touch, and its color is grey-blue.
Conscious: Since its sense is touch, be mindful to touch sensation. Experience your skin in contact with your clothing as your hands rest on your knees. Consider you are stroking a sheep. Notice how soft, silky, and smooth its fur is then switch to another animal you like.
Subconscious: Feel yourself within space and feel a quiet breeze blowing. Experience the touch of wind on your skin. The wind is becoming more powerful. Experience the wind covering the entire area as it blows all around. Feel the wind hitting the front of your body and against your back. Observe the sensation blowing both above and below you. Nothing except wind surrounds you, making you increasingly lighter. Your body is losing weight due to the wind. Your weight is dissolving.
Unconscious: Envisage the related deity.
5. Akasha/Ether
One of the five tattvas- sky, which is in the center of the body, Dharana of the sky outside should be performed. Also, chant the mantra, Ham.
Correlation for ether element: the outline is the circle, the area is between the eyebrows and the Sahasrara Chakra, the sense (tanmatra) is sound/hearing, and its color is black or colorless.
Conscious: Since sound is its sense, be aware of various sounds all around you. Focus your undivided consciousness on sound.
Subconscious: Experience afloat through the cosmos. You are feeling light, weightless, and floating through the infinite, inky colorless galaxy. Be aware of passing asteroids as you float across the black void. Observe the dazzling, glittering points of light that make up the stars that are dispersed across the night. See the moon and sun as you continue to soar across space. Feel yourself becoming one with the environment in which you are floating. You are Akash tattva; experience this.
Unconscious: Visualize the linking deity.
The Upanisad mentions that the very great Dharana annihilates all sins.
In summary, we consider the following during Pancha- tattva Dharana
a Tanmatra (subtle principle of that element) and the related sense (smell, sight, taste, sound, touch).
an area of the body (Chakra)
a color
a geometric outline and
a celestial or fundamental energy.
During Dharana, these connections are engaged as visual assistances to softly monitor the mind into more profound levels of concentration. Thanks for reading Pancha-Tattwa Dharana in Kundalini Yoga blog!
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by Tirtha Acharya | Sep 6, 2023 | Yoga
3 Top Ways of Relaxation in Yoga – Technique 1: Natural Relaxation
Preparation:
Lay down on your back. Be sure you are comfortable so that you don’t have to move your body for 20 minutes. If you do have not enough time, you can reduce it to 10 minutes. If you find any discomfort anywhere in the body, make it comfortable.
Body Scanning- Head to toes
Head Region: Move your awareness to the top of your head. Feel the top of the head inside and out. Concentrate there and experience the sensation. Do the same thing throughout the head, forehead, eyes, ears, chicks, nose, lips, and chin. Let it be as it is. You will get relaxed.
Neck Region: Move towards the throat and neck part by part and piece by piece. Concentrate and feel inside and out as it is.
Shoulders, Arms, and Hands: Move your awareness to the right shoulder, upper arm, forearm hand, and fingers. Feel the sensation inside and out if possible. Do the same thing for the left side as well.
Chest and Abdomen:
Now concentrate on the chest- right and left sides. You can do it inside and out as well. Feel the sensation. Move towards your abdomen and feel its sensation as it is.
Upper, Middle, and Lower Back:
Move your awareness towards the upper back and feel it as it is. Go to the middle back and lower back and feel the sensation.
Waist and Hips:
Switch your awareness to your waist and feel the sensation, do the same for the hips.
Pelvic region:
Feel your pelvic region inside and out.
Thigh to toes:
Move your awareness to the right thigh, knee, shin and calf, ankle, foot, heel, sole, and toes, and feel the sensations. Continue the same thing for the left leg as well.
Reverse Body scanning- toes to head
Now you need to scan your body from toe to head. The process is similar to the above.
Toes to Thigh: Now you need to start from the toes, foot, sole, heel, ankle, shin, calf, knee, and thigh of your left leg. Do the same thing on the other leg.
Pelvic Region
Hips and Waist:
Lower, Middle, and Upper Back: Begin from the lower back.
Abdomen and Chest
Hands, arms, and Shoulder
Neck Region
Head Region
Conclusion:
In this way, you can relax your body without imagination. Here you are supposed to feel your body as it is. You need to recognize your body’s sensations. You will not give any autosuggestion, no visualization, nothing from the mind. Let everything happen naturally, and simply observe it. You will do nothing from your side, but observe as a spectator.
Duration: You can consume 10 to 30 minutes for this. Do not do very fast or very slow. If you are doing it for 10 minutes, consume 5 minutes for the journey from head to toe and 5 minutes to go back. If you are doing it for 20 or 30 minutes, you can consume a little more time. You should not consume more than 10 minutes for a single trip head to toe or toe to head.
In the end, feel the whole body. Slowly move your hands and leg to sit down. And you can close it.
Technique 2: Auto-suggestion Method:
Lay down in a comfortable pose as in Savasana. Once you find fully comfortable try to stop all types of movement during this relaxation. Now you need to apply autosuggestion for relaxation as you move your observation head to toe and toe to head.
Head and Face Region: Concentrate on the top of your head and give the autosuggestion “My head is getting relaxed”. Feel as if it is fully relaxed. Do this on the back of the head, forehead, face, nose, chicks, and chin one after the other.
Neck and Throat: Concentrate on your neck and suggest that your neck is relaxing. Feel completely at ease. Do this on the throat, the right and left side of the neck; also inside and out.
Shoulder and Hand: Concentrate on your right shoulder and suggest “My right shoulder is getting relaxed”. Feel as if it is fully relaxed. Go ahead to the upper arm, elbow, forearm, wrist, hand, and fingers. Repeat on the other hand as well.
Chest and abdomen: Concentrate on your chest and give the autosuggestion, “My chest is getting relaxed”. Feel as if it is fully relaxed. Go ahead to the abdomen.
Upper. Middle and lower Back: Concentrate on your upper back and do autosuggestion, “My upper back is getting relaxed.” Feel as if it is fully relaxed. Continue it to the middle back and lower back.
Hips, Waist, and Pelvic Region: Concentrate on your hips and give the autosuggestion, “My hips are getting relaxed”. Feel as if it is fully relaxed. Carry on to your waist and pelvic region as well.
Thigh to foot: Concentrate on your thigh and do autosuggestion, “My right thigh is getting relaxed”. Feel as if it is fully relaxed. Keep on to the knee, calf, ankle, heel, top of the foot, sole, and toes. Do again on the other side as well.
Now do this from the foot to head.
Foot to thigh: Concentrate on the left big toe and go autosuggestion, “My big toe is getting relaxed”. Feel as if it is fully relaxed. Keep on for all the toes, sole, heel, top of the foot, ankle, calf, knee, and thigh. Repeat it on the other legs as well.
Pelvic Region, Waist, and Hips: Concentrate on your Pelvic Region and autosuggest, “My Pelvic Region is getting relaxed”. Feel as if it is fully relaxed. Keep on to the waist and hips as well.
Lower, middle and upper back: Concentrate on your lower back and give the auto-suggestion, “My lower back is relaxing”. Feel as if it is fully relaxed. Keep on to the middle back and upper back.
Abdomen and chest: Concentrate on your abdomen and autosuggest “My abdomen is getting relaxed”. Feel as if it is fully relaxed. Keep on to chest as well.
Neck and throat: Concentrate on your neck and autosuggest “My neck is getting relaxed”. Feel as if it is fully relaxed. Go ahead to the throat.
Face and Head Region: Concentrate on your chin and autosuggest “My chin is getting relaxed”. Feel as if it is fully relaxed. Continue it to lips, cheeks, nose, ears, forehead, back of the head, and top of the head.
Depending on how much time you have, you can do it from top to bottom and from bottom to top for 10 to 30 minutes.
Technique 3: Imagination method
This is a stress-management method as well that you may apply anyplace. When you’re anxious, visualization, commonly referred to as “guided imagery,” might help you unwind. And it only takes a few seconds to finish. Before you start, you might want to warm up by practicing another relaxation technique, like deep breathing.
Make the pictures objects of imagination: Any scene that makes you feel at ease can serve as your imagery. It can be a location you’ve visited in the past or an idyllic scenario in your mind. Both inside and outside are options. Pick a peaceful activity for yourself. Give as many details as you can. Consider the ambient temperature, sounds, fragrances, calming views, and any physical sensations you experience.
Here are some illustrations of visualizations:
i. Your raft: Today is warm. On a raft, you’re drifting on your back while enjoying the shade provided by the trees along the coast. You completely unwind as you dangle your fingertips in the chilly water. While softly floating on the sea, you observe clouds moving across the sky. It’s quite cozy. You can stay there as long as you choose, feeling nothing but calm.
ii. Crackling flames: You’re bundled up indoors in front of a cozy fire. Cold rain is falling outside. Only the sound of crackling wood can be heard, and flames can be seen flickering. All of your muscles are soothed and relaxed as you feel the warmth on your face. You’re feeling comfortable at ease and relaxed.
iii. Flowing river at the base of Green Mountain: You are on a side of clean water at the corner of the forest. You can listen to the sound of rivers, birds, etc. The view and sound both are soothing. As you feel the warmth on your face, all of your muscles are calmed and relaxed. Feel relaxed, at ease, and comfortable.
iv. Waterfall on the Himalayan: From a high mountain, a scenic view of the waterfall pleases you. Enjoy the cool breeze and pure air in nature. See beautiful flowers like rhododendron which are available in the mountain. This also keeps you satiated, and tranquil and relaxes your body and mind.
These four visuals are merely four instances. Pick your own peaceful location.
Steps:
- Lay down in Savasana pose. Keep your body comfortable. Observe your whole body. If you find any discomfort in any part of your body, make it comfortable again. Keep your eyes closed. Take deep breaths for about 3 minutes using the breathing technique given below:
- Put your hand on your belly.
- As you breathe in and out, your stomach should rise and fall. Breathe deeply through your nose.
- For a moment, keep the breath in your lungs. Then let the breath out through your mouth. Up to ten times should be used, then resume your regular breathing pattern.
Spend a moment visualizing yourself in your restful setting. Imagine that you are there. Experience the calming sights, sounds, smells, textures, and physical sensations in your surroundings by using your senses. Let yourself get at ease in this setting. Keep your focus on this location’s serene tranquility. Keep your focus on the specifics of the scene and the feelings of peace that are evoked by it.
Authenticate yourself:
This activity could be challenging at first. You could feel that practicing visualization is pointless. However, taking a brief mental break is beneficial for your health. Embrace the power of visualization. Test your ability to focus on the image for at least a minute.
- If you notice that distractions are drawing your focus away from the scene, gently bring it back.
- It will become effortless and relaxing with practice.
- If you frequently nod off, you can decide to set a timer to wake you up after a certain period of time.
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by Tirtha Acharya | Aug 25, 2023 | Yoga
My 7 Best Yoga Poses
I love all the yoga poses since every single pose (asana) helps to be in sync with existence and has a unique effect on the body and mind. If I am asked to choose any 10 yoga asanas, then I would choose the following:
1) Vrikshasana:
The Sanskrit term “Vriksha” means tree and “Asana” means pose. This pose gives balance and stability. In this pose, you have to stand on one leg while the other foot is on the thigh. Hands can be joined in front of the chest. It has a next variation- lifting your hands up over the head and interlocking them, by facing palms upwards. This pose helps strengthen your legs and increases the balance of your body and mind. If you can do it with closed eyes, it reveals your hidden concentration power. It has several benefits:
i. Strength in hips and pelvic region
ii. Reduces the risk of sciatica.
iii. Tones the leg muscles.
iv. Improves postures and concentration.
2) Virabhadrasana– A
The term “Virabhadra” is the name of a divine warrior. It is a great pose for hip opening and improving strength.
Steps:
This pose is practiced keeping feet about 4 to 5 feet apart, one front and the other back. The toes of the back foot have to be kept slightly facing to the side about 45 to 60 degrees. The back leg should be straight while the front leg is bent about 90 degrees at the knee. Hips should be squared to the front. Hands are stretched upwards. Join your hands over the head and gaze fixed on the thumbs. Hold the pose for deep five breaths. During inhalation, you can do moola bandha and exhalation release.
Benefits:
i. It influences your root chakra and sacral chakra.
ii. Strengthens legs, arms, and shoulders.
iii. Gives balance and coordination.
iv. Increases vigor and stability.
v. Relieves stress.
vi. Maintains muscle endurance.
3) Virabhadrasana– B
Virabhadrasana- B is somewhat close to the previous pose. This pose is practice keeping feet about 4-5 feet apart sideways. Bend your right leg about 90 degrees at the knee and your right foot should be turned to the right side while your left leg is straight facing the foot frontwards. Give equal weight on both legs.
Its benefits are similar to Virabhadrasana-A. However, the way of hip opening is different. In the previous pose, the hips are opened stretching the legs front and back while in this pose hips are stretched extending the legs sideways.
4) Mayurasana:
This is a great pose for strengthening the core and abdomen. The Sanskrit term “Mayura” means peacock. The elbows are fixed at the abdomen. Place your hands on the floor facing your fingers backward. Balance your entire body of arms, keeping your body straight and parallel to the floor. Hold the pose as long as you can.
Benefits:
i. It improves the digestive system.
ii. Avoids abdominal problems.
iii. Facilitates good bowel movement and avoids constipation.
iv. Helpful to activate Navel (Manipura) chakra.
v. Manages appetite
vi. Activates and strengthens internal organs
vii. Brings stability and balance.
5) Adho- Mukha Vrikshasana:
This is hand balancing and inverted pose. The Sanskrit term “Adho-mukha” means downward facing while “Vriksha” means tree. It is known as a handstand in English. To do this pose you have to strengthen your arms, shoulders, and hand with various asanas and exercises. In the beginning, you can practice handstands with the support of the wall. You have to engage not only the heel of the hand but the entire hand and fingers. Engage your hands and shoulders. Then lift your legs up. In the beginning, you need to try against the wall. Eventually, you can try without the wall.
Benefits
➢ Bolsters the muscles of the hands, arms, wrist, and shoulders.
➢ Improves digestion and stretches the abdominal muscles.
➢ Enhances the body’s coordination and balance.
➢ Increases cardiovascular stamina and turns on the carotid artery’s baroreceptors.
Precautions:
i. Avoid it during high blood pressure, wrist or arm injury, menstruation, and pregnancy.
ii. Recent surgery
iii. Fever, flu, or cold
iv. Digestive problems
v. Injury in the neck, back, wrists, or shoulders.
vi. Recent surgery
vii. High blood pressure
viii. Cardiovascular disorders
ix. Severe stress or anxiety at the moment.
x. Hernia
xi. Infections in the eyes, ears, or nose.
6) Hanumanasana:
This is super hips opening pose. It will be easier to do if two cushions are used. Place a cushion under the left knee and another under the heel of the right leg while pulling it to the front. Stretch them apart as much as you can. Hold this pose for about five breaths and repeat it on the other side.
Benefits:
i. Humanasana increases stamina, endurance, flexibility, and muscle strength.
ii. Assist dancers tone their leg muscles and lower their risk of hips and leg injuries.
iii. Helps in gastric ulcers and persons with mild sciatica pain.
iv. Has influence in the root chakra and sacral chakra.
7) Pincha Mayurasana:
The Sanskrit term “Pincha” means feathers and “Mayura” means peacock. It is known as arm balance in English. To do this pose, fix your forearms parallel to each other at shoulder distance apart. Engage your arms, shoulders, and core. Keep your shoulder blade elevated wide while pressing your forearms, wrists, and palms into the ground. Now lift your leg up. You have to try this with the teacher after that against the wall. Eventually, you will get into this pose.
Benefits:
i. Promotes better digestion, increased circulation, and a calmer state of mind.
ii. Better circulation in the brain.
iii. Increases strength of arms.
iv. Keeps chest and heart strong.
v. Stimulate Ajna chakra
Avoid this pose if you have the following issues:
xii. Recent surgery
xiii. Fever, flu, or cold
xiv. Menstruation or pregnancy
xv. Digestive problems
xvi. Injury in the neck, back, wrists, or shoulders.
xvii. Recent surgery
xviii. High blood pressure
xix. Cardiovascular disorders
xx. Severe stress or anxiety at the moment.
xxi. Hernia
xxii. Infections in the eyes, ears, or nose.
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by Tirtha Acharya | Aug 22, 2023 | Yoga
Transcendental Meditation
The practice of transcendental meditation (TM) helps people stop thinking about things that are distracting and cultivate a relaxed awareness. The late Maharishi Mahesh Yogi originated TM from India’s illustrious Vedic culture. In the 1960s, he introduced the method to the United States.
Transcendental meditation entails silently repeating a mantra for 15- 20 minutes (or longer) in a serene, dimly lit space without any outside distractions or background music. Make sure your phone is off, or on quiet before you begin, and take precautions to ensure that no family members or pets will bother you while you are meditating. To make your meditation space more comfortable, you can also burn incense or light candles.
Steps:
Then perform transcendental meditation by doing the following: Place your hands on your lap and take a comfortable seat on the floor or on a chair. Close your eyes for about a minute, take a few deep breaths, and relax your body. Your eyes should remain closed during the 15- to 20-minute session.
Repeat a chant, Vedic mantra mentally while meditating. This might be a word or phrase you choose, a Sanskrit sound you learned from a meditation master, etc. This helps you concentrate.
Complete your attention on the mantra. Refocus your mind on the mantra if you notice that you are becoming distracted. After the session, open your eyes. Until you feel ready to stand up, continue to sit. Many people advocate meditating at least once a day, although you may wish to perform a session anytime you are feeling stressed throughout the day.
Supporters of TM claim that during meditation, normal thought is “transcended.” It is taken over by an awareness of only consciousness. The meditator reaches absolute quiet, rest, stability, order, and the absence of all mental barriers in this condition.
Learning and Practicing Transcendental Meditation
If you are beginning TM meditation for the first time you need to follow these steps: A certified instructor will go through a seven-step training program before teaching the TM technique so that you will be clearer.
During a 60-minute introductory lecture, a TM instructor gives general information regarding the method and its results. A second lecture lasting 45 minutes that provides greater detail follows that. The next step is for interested parties to go to a 10- to 15-minute interview and a 1- to 2-hour personal training session. They each receive a mantra after a brief ceremony, which they are instructed to keep private.
After that, there are three days of checking for accuracy and one or two more hours of instruction. The instructor performs the following during these sessions: more fully describes the procedure and offers any necessary adjustments. Provides details on the advantages of consistent practice. The teacher meets with students on a regular basis throughout the following few months to guarantee the proper technique. People spend 15 to 20 minutes each time they practice TM. That typically implies twice a day, once before breakfast and once before dinner. This can also be practiced right after you wake up in bed and just before going to bed. There is no demanding work involved in TM. Additionally, neither contemplation nor focus is necessary. Instead, teachers advise students to breathe properly and concentrate on the chant.
Contra-indication:
According to a few accounts, people who have specific psychiatric problems and meditate may have new or worsening symptoms. Before beginning TM, speak with your doctor if you have a current mental health condition. Tell your meditation teacher about your situation as well.
Benefits:
Regular meditation has been shown in certain studies to lessen chronic pain, anxiety, high blood pressure, cholesterol, and the need for medical services. There are several benefits of meditation. It releases your mental clutter and emotional knots. You will start experiencing bliss, harmony, and happiness within. When your mind is peaceful, immunity power will increase; thus you will have better health. Both TM and other kinds of meditation are generally secure and enhance a person’s quality of life. However, doctors concur that meditation shouldn’t be utilized in place of traditional medical care or as a stand-alone treatment for any specific health condition.
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