Category Archives: Yoga

Siddhasana


Siddhasana or  Muktasana, Accomplished or Expert Pose

How to Perform Siddhasana

Sit with your legs stretched in front of you. Bend your left knee and place your left heel on your perineum. Bend your right knee and place your right heel over your left heel.

Sit straight, relax your shoulders and place your hands facing upwards in the Anjali Mudra on your heels.

Benefits of Siddhasana

This sitting yoga pose stimulates the root chakra, the first chakra and with it the Kundalini energy.

Siddhasana is said to stimulate sexual energy. Additionally it is good for the reproductive organs and the gynecological system.

The accomplished yoga posture is used in meditation as it helps the mind to focus. It is a pose that benefits your nervous system and helps regulating your blood pressure.

Focus Point

When in the pose, you should be able to feel a slight pressure on your perineum.

Tips and Help

Whenever you feel tired in the pose and feel strain in your legs, exchange them by putting the right foot below the left one or the other way around.

When to Avoid Siddhasana

If you have knee problems, pain and weakness in the knees or if your ligaments are worn or torn, you should avoid this position. If you are in doubt, please consult your doctor or physiotherapist and let your yoga teacher know about it.

via Siddhasana – Muktasana – Stimulate Sexual Energy.

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Benefits of Yoga


Yoga is an ancient Hindu discipline, aimed at training the consciousness for a state of perfect spiritual insight and tranquility that is achieved through the three paths of action, knowledge, and devotion. It involves practicing certain asanas (bodily postures), along with breath control and meditation for achieving good mental, as well as physical health. Raja, Karma, Jnana, Bhakti, and Hatha Yoga are the different types of the same. Asanas, breathing exercises known as pranayama, meditation, and chanting are among the many aspects that people get familiar with,while practicing yoga. before starting yoga one should follow the rules of pranayama and yogaayurvedaHealth Benefits

  • Yoga enhances blood circulation, which in turn, helps the various parts of body get oxygenated, nutrient-rich blood. Controlled breathing also promotes a lower respiratory rate. This has a good effect on the lung function and keeps a check on respiratory ailments.
  • It also helps slow down the pulse rate. It helps the heart pump more blood with fewer beats. This is especially beneficial for people who are prone to or affected by hypertension, heart diseases, and stroke.
  • It not only facilitates healthy functioning of the body, but also improves one’s mental health as well. Even people who have recently started practicing yogic asanas and breathing techniques feel the positive effects. This is due to the fact that yogic practices help in reducing catecholamines, dopamine, norepinephrine, and epinephrine, which in turn reduces the effects of stress and calms one’s mind. It also improves one’s ability focus and concentrate.
  • It has been studied that people who go for regular classes have lower levels of cholesterol and triglycerides. Apart from these, people noticed a reduction in the intensity of the symptoms of asthma, back pain, arthritis, insomnia, etc. Following this ancient discipline will certainly strengthen one’s immune system. Increased pain tolerance, improved gastrointestinal functions, and cardiovascular endurance are some of the other health benefits of yoga.
  • Flexibility, is perhaps, one of the most important health benefits of practicing asanas. People belonging to any age groups, can improve their flexibility with the help of asanas. These poses help reduce stiffness, tension, pain, and fatigue in the body, thereby increasing the range of motion. With increased flexibility, pain in different body joints seem to resolve, and there is a feeling of ease and fluidity throughout your body. It also helps improve one’s posture.
  • Power yoga involves vigorous exercises than the traditional ones and it tremendously helps in toning the muscles. However, even the traditional styles help in improving the muscle strength. Athletes always need to be on their toes, when it comes to strength, endurance, and agility. Yogic practices can certainly help them achieve that.
  • Following yoga during pregnancy can also improve the health of expecting mothers. It not only has a calming effect, but also helps the expecting mother to tone the reproductive organs, pelvis, and the rest of her body to ensure an easier childbirth. Following breathing exercises improves the flow of oxygenated blood, which in turn, has a positive effect on the unborn child.

Other benefits include:

  • Delayed aging process by effective detoxification of the body
  • Decreased fatigue and increased level of energy for most part of the day
  • Improved sleep and more control on body and mind
  • Helps one to be more aware of his/her body and develop greater self-confidence
  • Better control on breathing

The advantages of this ancient discipline are numerous. These were the benefits which have been observed by experts and by those who have incorporated this discipline in their lives. So, follow yogic practices and enjoy living each day healthily and happily!

via Benefits of Yoga.

Yoga Nidra Meditation


Yoga nidra literally means ‘sleep of the yogis‘. It is a technique by which one reaches deeper levels of awareness as one sleeps. This explanation seems incredible because we cannot associate awareness with sleep. However, as per the beliefs of Hinduism to which this technique traces its roots, there are three levels of consciousness. They are waking, dreaming and deep sleep. Though we lose awareness while we sleep, our consciousness reaches a different level than it achieves while we are awake. Through this meditation, we try to take our consciousness to a sublime level of consciousness.

How to do Yoga Nidra Meditation?

Here are the steps that would guide you to do yoga nidra meditation. It needs to be done in a place that does not have too many distractions. This technique requires a relaxed mind and a calm and peaceful place. One should also ensure that one is comfortable as one lies down for this yoga meditation technique. The steps to be followed are:

Step 1:

Lie down on the floor in a relaxed state. Keep legs apart at a distance of 1 to 1.5 feet. Lay your hands by your side, not touching your body but a little away from it. Let the palms face upwards. Relax your entire body.

Step 2:

Take a few deep breaths to first relax yourself completely. Now instead of concentrating on your breath, start with concentrating on the toes of one leg. Say, start with those of left leg. Start with the big toe finger and then, shift on to the smaller ones, one by one. The key to this meditation technique is to feel the sensations in one’s body as one shifts his consciousness from one part to the other. Feel the vibrations, the warmth or the tingling sensation, whatever you feel in your toes.

Step 3:

Now slowly move up your left leg. Concentrate on your sole. Let your mind linger on that part for a few moments. Then move on to the ankle, calf muscles, knee and thigh. As you make your mind trail up your leg, spend some time on each part. Repeat the step with your right leg.

Step 4:

Now focus your awareness in the pelvis region. Feel the mattress below pressing against your lower pelvis region. Move your consciousness around the whole of the pelvis.Photo0742Step 5:

After you are through with the pelvis region, focus your awareness to the abdominal area. Concentrate on the falling and rising of the abdomen. Try to feel your muscles relaxing and getting rejuvenated. Slowly move up your awareness from the abdomen through the stomach muscles to the bottom of the rib cage. As you do so, spend some time on each of these parts and try to visualize the muscles as they should move with every breath you take.

Step 6:

Now slowly move down to the lower back. Try and concentrate on the base of your lower back. Then slowly move your awareness up the spine, concentrating on the lower back, middle back, upper back and finally, reach the shoulders.

Step 7:

Bring your consciousness to your chest. Focus on the heaving of the chest as you breathe in and out.

Step 8:

Now move your awareness down along the upper arms, lower arms to each of the fingers, one by one. Then, move back up and move up along the neck and throat. Focus your awareness on various parts of the face starting from the jaws, cheeks, mouth, eyes, temple and finally, the forehead. Let your awareness remain on the head for sometime. Now move down your body doing the meditation in the reverse order.

The yoga nidra meditation needs some practice before it can be done perfectly. However, it is believed to be one of the most effective forms of meditation that allows one to develop a stronger will power and improve one’s personality from within.

via Yoga Nidra Meditation.

Tree Pose (Vrikshasana) in Yoga


Tree pose improves balance, concentration, flexibility, makes a person calm and stress free. Read on to know the step wise procedure to perform this yoga pose correctly as well as to know its benefits for the mind and body.

According to yoga, it is a calm and well-nourished mind which leads to a healthy body. That’s why, the various yoga poses are performed to balance the mind and body of a person. One of such poses which provides all the yoga health benefits is the tree pose. Let us know how to perform this pose as well as what are its benefits.

Tips on How to do the Tree Pose

Step 1

Stand straight on the ground. Your feet should be joined. Arms should be straight and should fall on the sides. However, do not keep the body uptight.

Step 2

Shift your body’s weight onto the right foot, as you prepare to lift your left foot off the ground.

Step 3

Lift your left foot from the ground. Bend your knee and place the sole of the left foot on your inner right thigh. You may hold your ankle with your hand and keep the foot on the thigh.

Step 4

Keep your left foot pressed into the insides of your right thigh and side by side, stretch your body upwards. At this point, focus on a single, stationary point in front of you, as it will help you maintain your balance.

Step 5

Bring both your hands in front of your chest and join the palms in a “Namaste” or prayer position. Now, slowly raise your arms in the same position above your head. If you are doing it correctly, your elbows should be on the sides and the joined palms over your head.

Step 6

Stretch your body as much as you can, while keeping the right foot firmly pressed on the ground and the left one pressed into the thigh. You should feel the stretch in all your body parts, including your legs, hips, back, chest, arms, hands and fingers. Hold on in this position for about half a minute. You may stretch it to a minute at a later stage. Keep the breathing normal.

Step 7

Lower your arms as well as your left leg and come back in the original position as mentioned in step 1. Repeat the same beginner yoga pose on the other leg.

Some Precautions : Initially, if you are not able to do this pose correctly, try to balance yourself with a wall. Also, if you are finding it too difficult to get your foot to the inside of your thigh, you can place it a bit lower. However, do not keep it on the knee or it may cause an injury. When it comes to doing yoga, the key lies in not attempting something your body is yet not ready for. Take things slowly, practice daily and automatically you will learn how to do the poses correctly.

Benefits

Like all standing yoga poses, tree pose too, has numerous benefits.

  • Tree yoga pose contributes to increasing the flexibility of the legs, hips, knees and groin.
  • This basic yoga pose improves the balance and stability of the body. It also strengthens the feet and the legs.
  • If practiced regularly, it improves mental concentration and focus of a person.
  • As the tree pose stretches the spine and the hips, it is one of the effective yoga poses for back pain.
  • This pose is beneficial for people suffering from health problems and conditions such as flat feet, sciatica, arthritis, rheumatism and circulatory problems.

As you can see, there are numerous benefits of tree pose for the body. However, those people who suffer from hip or knee problems, should never perform this yoga pose without consulting a trained yoga practitioner. In fact, to derive maximum physical and mental benefits out of yoga exercises and poses, they should always be learned from an expert.

via Tree Pose in Yoga.

How Yoga Helps the Back


English: Vrksasana, the tree position, a Yoga ...

The most commonly practiced form of yoga is Hatha yoga. A physical form, Hatha yoga incorporates a series of poses called Asanas, while relying on a breathing technique, referred to as Pranayama. By adopting very basic and sometimes very complex body postures and breathing techniques, the goal of yoga is to provide the practitioner a number of physical and mental benefits.

Physical Benefits of Yoga Exercises

Strengthening from holding yoga positions. Yoga helps increase strength in very specific muscles and muscle groups. Holding positions in yoga is not intended to be uncomfortable. However, it does require concentration and specific use of muscles throughout the body. Muscle strength improves by remaining in these yoga positions and incorporating various movements.

Many of the postures in yoga gently strengthen the muscles in the back, as well as the abdominal muscles. Back and abdominal muscles are essential components of the muscular network of the spine, helping the body maintain proper upright posture and movement. When these muscles are well conditioned, back pain can be greatly reduced or avoided.

Stretching and relaxation from yoga. Yoga incorporates stretching and relaxation, which reduces tension in stress-carrying muscles. Yoga requires that the individual hold gentle poses anywhere from 10 to 60 seconds. Within the pose, certain muscles flex, while others stretch, promoting relaxation and flexibility in muscles and joints.

For people with lower back pain, stretching is very important. For example, stretching the hamstring muscles (in the back of the thigh) helps expand the motion in the pelvis, decreasing stress across the lower back. In addition, stretching with yoga increases blood flow, allowing nutrients to flow in, toxins to flow out, and overall nourishment of the muscles and soft tissues in the lower back.

Breathing is considered very important during the yoga poses. While holding a position, the tendency is to hold the breath as well. Instead, the intention is to have a deep, free, and rhythmic breath through the nose on both the inhale and the exhale. The quality of the breath in many ways determines the quality of the yoga practice. This will emphasize a relaxed body and encourage strong circulation.

Posture, balance, and body alignment through yoga. The yoga poses are meant to train the body to be healthy and supple. Consistent practice and application will result in improved posture, and an increased sense of balance, with head, shoulders and pelvis in proper alignment. Additionally, unlike many other forms of exercise, yoga helps stretch and strengthens both sides of the body equally.

Proper body alignment and good posture, which helps maintain the natural curvature of the spine, is an important part of reducing or avoiding lower back pain.

Awareness of the body through yoga increases with practice. In theory, specific positioning and repositioning not only limbers the body, but also trains people to understand the limitations of their body. An increased awareness acts as a preventative measure, in that the individual will know what types of motions should and should not be avoided.

Mental Benefits of Yoga Exercises

Engaging in Hatha yoga affords the practitioner with a mental state of mind that is ready for meditation, which in turn reduces stress and enhances mood. These mental benefits play an important role in the overall healing benefits of yoga.

via How Yoga Helps the Back.

Using Yoga to Rehab Your Back


English: Ushtrasana yoga pose

Over the last few decades, the ancient practice of yoga has become an increasingly popular form of exercise in the Western world. Whether you prefer a vigorous physical practice or something more relaxing and meditative, the various styles of yoga offer something for everyone.

Yoga has become a preferred form of exercise for many patients suffering from back pain or recovering from an injury; its attraction often lies in the individual nature of the practice and the opportunity for modifications. Besides helping to alleviate pain, a regular yoga practice can also help restore mobility and work to prevent future injury.

Though they vary in method and practice, each style of yoga is grounded in three main components: body posture, breathing, and meditation. When it comes to back pain or injury, finding poses that don’t cause any excess pain is essential to developing a safe and effective practice. Once the fundamental movements have been established, the physical benefits abound. Some of these benefits include:

Strengthening of targeted muscle groups. Yoga challenges you to hold certain poses anywhere from a few seconds to a minute or more. Holding is what increases strength in the muscle. Especially important for the spine are poses that require the use of the core muscles, which help with spinal movement and stability and help to reduce the risk of injury.

Stretching and relaxation. While you are holding a pose, certain muscles flex, allowing the antagonistic muscles to stretch and relax. An example of this is the hamstring and hip muscles, which can be the culprit in many instances of low back pain. Stretching the hamstring and hip muscles expands motion in the pelvis, helping to reduce stress on the low back. In addition, stretching improves circulation and brings much needed healing nutrients to damaged tissues.

Posture and balance. Yoga poses focus on proper alignment, and you may even hear, “Stack bones on bones.” In order to accomplish this stacking, it is necessary to bring head, shoulders, and pelvis into alignment. With consistent practice, this stacking will become natural and you will notice an overall improvement in your posture. Allowing the weight of the bones to support each other will reduce tension in the muscles and help avoid lower back pain.

Body awareness. After you have been practicing yoga for a while, you may start to notice an increase in flexibility and also an awareness of your body’s limitations. This awareness is important in preventing future injury, as you will know which motions should be avoided.

Many of our readers have expressed interest in incorporating yoga into their exercise and rehabilitation routines but are unsure of how it will affect their pain. Fellow readers who have tried yoga shared some advice in our forums:

  • Before beginning a yoga practice, it is essential that you consult with your doctor, especially if you have had spine surgery. Depending on your specific condition, yoga may not be an advisable exercise.
  • Often back pain can make forward bending and spinal twisting very uncomfortable, at the least. Make modifications when necessary. Forcing a painful posture will only make things worse.
  • Try a slower, gentler style of yoga,  yoga focuses on proper body alignment and precise movements, and uses props like blocks or straps to make poses more comfortable.
  • Find an instructor who has experience with back patients. A well-trained, knowledgeable instructor will be able to guide you in which poses you should and shouldn’t do, and can offer modifications whenever necessary. If possible, schedule some private lessons with an instructor for more individualized help in creating the right yoga practice for you.

via Using Yoga to Rehab Your Back.

Fire Up Your Chakras, Throw Away Your Sleeping Pills!


When we are desperate for sleep we often look to medical solutions, like sleeping pills. Sleeping pills can have many side effects including changes in appetite, constipation, dizziness, headache, and heartburn. Following are some ways that help you to power up the chakras which helps you get sound and restful sleep:

Many of us believe that asking for help is a sign of weakness because we want to be independent. In that process we don’t allow ourselves to be supported by energy as most of our energy is in our head. We may feel scattered, anxious, and fearful when we are not connected to Earth energy and this can directly hinder our sleeping patterns.

Your energy is balanced through this exercise by connecting your first chakra to the energy of the earth with a grounding cord, an energetic cord that creates a partnership with the earth and promotes self-awareness and authenticity. Your energy is replenished with Earth energy, unwanted energy is released by the grounding cord which results in a more sound and restful sleep.

This picture depicts the seven major Chakras w...

4 Steps to power up your first chakra:

• Be aware of your first chakra, the space between ovaries for women and the base of the spine for men

• Imagine that sitting in that place is a green ball of energy as wide as your hips,drop that ball to the center of the earth and imagine that a green grounding cord is formed as you do that, this cord connects your first chakra to the center of the earth.

• Imagine the cord to be half green/half brown. Visualizing green threads of light extending from the grounding cord to your sciatic nerve, across your back and down your legs helps to calm you and your nervous system.

• You can drop the grounding cord throughout the day as often as you need.

Your Crown chakra should be set to 25%

Energy connects all of us. It becomes an energetic free-for-all for anyone who wants to dump his energetic trash of fear and anxiety in your space if your crown chakra, top of the head, is left wide open for everyone. This can be a hindrance for your night’s sleep.

The solution is to set your crown chakra at 25% before sleep and 50% throughout the day. This can be done by thinking of your chakra as a flower which is fully in bloom, or completely open at 100%, or completely closed. Take charge of your crown chakra by asking it to close to 25% or use imagery.

Clear your internal clutter

In a civilized world we often hang on to destructive emotions like anxiety, fear, and anger. We instead stuff these emotions in our chakras, this build-up of emotional energy hinders our sleep. To combat this sit quietly, meditate, and get in touch with your emotional energy. You can let these emotions out by a good cry or yelling which calms you down enough to sleep.

via Fire Up Your Chakras, Throw Away Your Sleeping Pills! – PositiveMed.