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Author: Yogacharya Dhakaram

Founder of YogaPeace Sansthan, Yogacharya Dhakaram is an internationally acclaimed yoga teacher and healer with over 30 years of experience. He has trained thousands of students in yoga and is known for his depth of knowledge and his ability to turn around lives with yoga.

Hanuman ji-like Open Chest Sitting: Yogic and Scientific Secrets

Written by Yogacharya Dhakaram on . Posted in Anandam - One Step Towards Health to happiness, Learning.

Hari Om, dear friends!
Today, let us explore a special posture often described as “sitting with an open chest like Hanumanji.”

Hanumanji has always been revered as a symbol of discipline, energy, physical strength, and mental power. His chest is vast, steady, and open—instantly radiating confidence, vitality, prana (life-force), and patience.

From a yogic perspective too, such an open chest posture carries deep significance.

The True Meaning of “Expanding the Chest”

Expanding the chest does not simply mean taking a deep breath and puffing it out. Its real essence lies in:

  • Gently pulling the shoulders back
  • Lifting the chest upward and slightly forward
  • Keeping the spine erect

In this position, the body naturally comes into an “open” and balanced state.

Benefits of an Open Chest

Physical Benefits

  • More space for lungs → better oxygen intake → organs receive more energy
  • Less pressure on the heart → improved blood circulation
  • Straight spine → relief from back pain and posture-related issues
  • Open throat region → respiratory system remains clear
  • Reduced abdominal pressure → better digestion

Mental & Emotional Benefits

  • Open chest → boosts confidence and mental energy
  • Powerful posture → cultivates positive body language
  • Open-heart state → helps reduce stress and depression
  • Instills mindful affirmations like:
    • “I am sitting with complete sincerity.”
    • “I am ready.”
    • “I am fearless.”

Role of Chest Opening in Yoga

In yoga, opening the chest is closely connected with:

  • Activating the Anahata Chakra (Heart Chakra)
  • This chakra relates to love, compassion, balance, and connection.

When we sit hunched or contracted, not only does breathing get blocked, but mental energy also becomes weak.

“Hanuman-like Chest” – A Symbolic Attitude

  • Sitting with confidence
  • Sitting with devotion and surrender
  • Head bowed in humility, but chest steady with courage
  • Free from ego, yet radiating immense strength

Thus, “sitting with a chest like Hanumanji” is not merely a physical posture.
It is a process of balancing the mind, prana, and consciousness.
This is where the real journey of yoga begins.

Wishing you all health, joy, and inner bliss.

Thank you!
Yogacharya Dhakaram
Founder, YogaPeace Sansthan

Ardha Halasana: A Simple Practice with Profound Benefits

Written by Yogacharya Dhakaram on . Posted in Anandam - One Step Towards Health to happiness.

Hari Om and a Warm Welcome

Hari Om! Greetings with a smiling heart to all of you.
Welcome to our program “A Step from Health towards Bliss.”

Introduction: Today’s Topic – Ardha Halasana

Dear friends, how are you? I hope you are happy, healthy, and cheerful.
Today, we will talk about Ardha Halasana (Half Plough Pose).

In our last session, we discussed Sarvangasana. For those who find Sarvangasana difficult, Ardha Halasana serves as a simpler alternative, offering most of the same benefits.

Method of Ardha Halasana

  1. Lie down in Shavasana (relaxation pose).
  2. Keep both legs together. Place your arms beside your waist, close to the hips, with palms facing downward.
  3. Inhale and slowly raise both legs – first to 30°, then 45°, 60°, and finally 90°.
  4. Stay in this posture for at least 3 minutes. If possible, remain longer.

Benefits

  • Blood flows upward from the legs to the head, which helps relieve varicose veins, headache, migraine, weak memory, and low blood pressure.
  • The digestive system becomes stronger as increased blood flow activates the abdominal organs, thereby improving digestion.

Returning to Normal

  • Slowly bring your legs back to the ground.
  • Relax in Shavasana.
  • Keep your breathing natural and observe the changes in your body—before and after the posture.

After the Practice

  • Rest in Shavasana for a while.
  • Then slowly turn to one side and sit up gently.
  • Remember—don’t just read about this practice, but make it a part of your routine to experience its benefits.

Special Tips

  • If your legs bend while lifting:
    • Use a scarf or yoga belt for support.
    • Place your hands on the knees and try to straighten them.
  • If you cannot lift the legs straight up:
    • Bend your knees and bring them close to your chest.
    • Use a belt or scarf for assistance, if required.

Smile greetings and may you always remain happy, cheerful, and blissful.

– Yogacharya Dhakaram
Founder, YogaPeace Sansthan

Hanumanasana: The Pose of Power and Flexibility

Written by Yogacharya Dhakaram on . Posted in Anandam - One Step Towards Health to happiness.

Hari Om!
A warm and smiling welcome to all of you.
As it is said — “There is nothing without a smile,”
So, keep smiling and stay healthy!

Welcome to our program “A Step from Health to Bliss.”
Today, let us explore an advanced and empowering yoga posture — Hanumanasana (Monkey Pose).

✨ Introduction to Hanumanasana

  • This is an advanced level yoga pose.
  • It enhances strength in the legs, increases flexibility in muscles, and is especially beneficial for the pelvic region.
  • It activates energy flow and helps develop physical and emotional balance.

🧘 How to Perform Hanumanasana

  1. Start by standing straight and opening your legs as wide as comfortable.
  2. Turn your body to the right, with both hands placed beside your thighs.
  3. Rotate your right foot 90° outward, and stretch the left foot straight behind.
  4. Gradually begin splitting the legs, without forcing or rushing.
  5. Keep the back leg straight and move it as far back as possible.
  6. Bring the front leg forward and keep the toes pointing straight up.
  7. Gently lower your hips so that the thighs come close to the floor.
  8. Hold this pose for 1 to 2 minutes.
  9. Slowly come back to the starting position.
  10. Repeat the same steps by bringing the left leg forward and the right leg back.

🌀 Precautions & Practice Tips

  • Be patient — do what is comfortable.
  • Stop where your flexibility allows, and hold for 1–2 minutes.
  • Make sure to practice equally on both sides.
  • With regular practice, you will notice weekly improvement in flexibility.
  • Just 10 minutes daily practice can help you master this pose in 3 to 4 months.

🔄 Supporting Practice for Better Results

  1. Sit in Dandasana (Staff Pose) with both legs stretched forward.
  2. Open the legs sideways as wide as possible.
  3. Keep your spine straight and try to bend forward – hold for 1 minute.
  4. Now turn your body right and attempt Hanumanasana – hold for 1 minute.
  5. Then move your body to the left side and repeat Hanumanasana.
  6. Do this sequence 3 times on each side.
  7. Finally, bend forward and hold for 1 minute, then relax.

🌟 Benefits of Hanumanasana

  • Great for pelvic health.
  • Enhances leg muscle flexibility and strength.
  • Strengthens the spine and opens the chest.
  • Improves mental clarity, patience, and concentration.

🙏 The Spirit of Practice and Surrender

Yoga is not only a physical practice, but also a journey of the mind and soul.
With patience, dedication, and consistency, every posture becomes attainable.
Understand your body’s limits, honor them, and gently expand them day by day.

Dear Friends,
We offer you our heartfelt salutations.
May you always stay happy, healthy, and blissful.
Stay connected with us and continue to enrich your life through the power of yoga.

With love and blessings,
Yogacharya Dhakaram
Founder – YogaPeace Sansthan

Smiling Towards Health – Practice of Uttitha Padmasana

Written by Yogacharya Dhakaram on . Posted in Anandam - One Step Towards Health to happiness.

Hari Om!
A warm, smiling greeting to all of you. They say – “Nothing is complete without a smile,” so let’s keep smiling always.
Welcome to our initiative – “A Step from Health to Happiness.”

‘Uttitha’ means “raised” and ‘Padmasana’ means “lotus posture”.
So, Uttitha Padmasana = Raised Lotus Pose

How to Practice:

  1. Start with Padmasana (Lotus Pose):
    • Sit in Dandasana (Staff Pose).
    • Fold your right leg and place the heel on the left thigh, close to the navel.
    • Then fold the left leg and place the heel on the right thigh, near the navel.
  2. Hand Placement:
    • Place both palms on the ground beside the hips.
  3. Lift the Body:
    • Slowly lift your body upward.
    • Keep the spine straight.
    • Hips and knees should be parallel to the ground.
    • Arms should remain straight, elbows not bent.
    • Gaze forward.
  4. Hold the Position:
    • Try to stay in this posture for 30 seconds to 1 minute.
    • Lift your body as high as you can—especially hips and knees off the ground.
  5. Coming Back:
    • Gently return to the original sitting position, the same way you entered the posture.
    • Close your eyes and observe the changes in your body.

Benefits:

  • Strengthens the shoulders.
  • Improves flexibility and strength of the spine.
  • Tones the abdominal muscles and supports digestion.

If You Can’t Do Padmasana:

  • You can also practice this in Sukhasana (Easy Pose).
  • You may not lift your legs as high, but the process remains effective.
  • If you can’t lift the legs, start by just lifting the hips.
  • With consistent practice, your shoulders will gain strength, and the full pose will become easier.

Precautions:

  • Pregnant women should avoid this posture.
  • Those who have had abdominal surgery should not attempt it.
  • Avoid if you have wrist pain or injury.

Dear friends,
Continue practicing with us regularly through our blog and enjoy the journey towards good health.
If you find any posture difficult, don’t worry—regular practice will make it possible. Never lose heart.

Stay happy, cheerful, and blissful always.
Thank you for your time and presence.

Yogacharya Dhakaram
Founder – YogaPeace Sansthan

A Step Towards Health and Happiness: Understanding Cholesterol Through Yoga

Written by Yogacharya Dhakaram on . Posted in Anandam - One Step Towards Health to happiness.

Hari Om!
A warm, smiling Namaskar to everyone!
They say — “Nothing is complete without a smile.” So let us always keep smiling.

Welcome to the program, “A Step Towards Health and Happiness.” Today, we will explore the topic of cholesterol from both a yogic and scientific perspective.

What is Cholesterol?

  • We often discuss how yoga helps manage cholesterol.
  • But today, let’s understand what cholesterol really is in simple scientific terms.
  • Cholesterol is a type of fat that is essential for the body in the right amount.
  • However, excess cholesterol can be harmful.

How Does It Affect Us?

  • When cholesterol increases beyond its required level, it begins to accumulate in our blood vessels.
  • The real danger arises when it blocks the arteries of the heart, reducing blood flow.
  • The heart runs on energy, which comes from the oxygen present in blood.
  • Reduced blood flow means less oxygen, which increases the risk of heart attack.

Types of Cholesterol

TypeScientific NameRole
Good CholesterolHDL (High-Density Lipoprotein)Beneficial for health
Bad CholesterolLDL (Low-Density Lipoprotein)Leads to artery blockage

Importance of Cholesterol

Cholesterol plays a vital role in:

  • Hormone production
  • Cell membrane function
  • Vitamin D synthesis

Cholesterol becomes problematic only when it exceeds the healthy limit.

Why Does Cholesterol Increase?

  • Overconsumption of ghee, oil, junk food
  • Lack of physical activity

How to Manage Cholesterol?

To increase good cholesterol (HDL):

  • Include ladyfinger (okra), garlic, fenugreek in your diet

To reduce bad cholesterol (LDL):

  • Add carrots and salads to your meals

Food is the best medicine.
Eat like it’s medicine, and you won’t need medicine.

The Ghee Myth

  • Many believe that ghee increases cholesterol.
  • But recent research does not support this claim.
  • If you exercise regularly, ghee can be beneficial, not harmful.
  • What you eat should be converted to energy, not stored as fat.

Yoga: The Natural Healer

  • Make yoga a part of your daily life.
  • Practice asanas and pranayama regularly.
  • Yoga supports not only physical health but also mental well-being.

In Conclusion

Dear friends,
We bow to you all with deep respect.
May you always stay joyful, cheerful, and healthy.

🙏 Thank you so much for being with us.
Stay well. Stay happy. Stay yogic.

Yogacharya Dhakaram
Founder – YogaPeace Sansthan

A Simple Way to Reduce Anxiety: Bhastrika Pranayama

Written by Yogacharya Dhakaram on . Posted in Anandam - One Step Towards Health to happiness.

Hari Om! A warm, smiling welcome to all of you. They say nothing is possible without a smile, so keep smiling always. Welcome to “One Step from Health to Happiness”—a space where we explore simple ways to live better.

Anxiety: The Modern-Day Struggle

Today, we’re talking about anxiety—something almost everyone struggles with these days. Our ambitions and desires have grown, but so has stress. The good news? A simple breathing technique can help you stay free from anxiety.

We’ve discussed Bhastrika Pranayama before, but today, we’ll focus on how it helps manage anxiety.

Bhastrika Pranayama: Your Natural Anxiety Relief

Bhastrika is a powerful breathing exercise that you can do anytime, anywhere—whether you’re sitting on a couch, chair, or floor. The key is to focus on your breath.

When we practice Bhastrika, our mind stays fixed on our breathing, which calms the nervous system and reduces anxiety.

How to Practice Bhastrika Pranayama

  1. Posture: Sit in Padmasana (Lotus Pose). If that’s uncomfortable, sit in any relaxed position.
  2. Hand Movement:
  • Inhale deeply while raising your arms from chest level to overhead (palms facing forward).
  • Exhale completely while bringing your hands back down to rest on your thighs.
  1. Duration: Practice for at least 4 minutes, then rest for 1 minute.
  2. Observation: Notice the difference in your body and mind before and after the practice.
  3. Consistency: Aim for at least 5 minutes daily for best results.

Benefits of Bhastrika

  • Calms the Mind: When done with closed eyes, Bhastrika keeps the mind from wandering, reducing anxiety.
  • Deep Breathing = Peaceful Mind: The longer and deeper your breath, the calmer your mind.
  • Boosts Oxygen Levels: Bhastrika increases oxygen flow in the lungs, enriching blood circulation and energizing the body.
  • Supports Heart & Lungs: Helps with respiratory and cardiovascular health.
  • Strengthens Immunity: Regular practice enhances your body’s natural defense system.

Bring the power of yoga into your life. Practice asanas and pranayama regularly to stay healthy and happy.

Keep smiling in every moment of your life !

Yogacharya Dhakaram
Founder, YogaPeace Institute

Relieve Ankle and Knee Pain with Gulph Naman

Written by Yogacharya Dhakaram on . Posted in Anandam - One Step Towards Health to happiness, Learning.

Greetings, friends!

Welcome to the program “One Step from Health to Happiness.” Today, we will talk about Gulph Naman.

‘Gulph’ means ankle, and ‘Naman’ means bending or forward-backward movement. This is a simple yet very effective yogic practice that helps to strengthen and make flexible the ankles, calves, knees, and thighs. Especially, it is very beneficial for relieving ankle and knee pain.

How to do Gulph Naman:

  • Starting Position: First, sit on the ground. Stretch both legs straight in front of you in Dandasana posture. Keep about 1 to 1.5 feet distance between the legs.
  • Hand Position: Place your hands on the ground behind your waist. Keep your chest open and upright.
  • Pulling the Toes (Towards You): Join both feet together and pull the toes towards yourself (in the direction of the knees). Hold this stretch for about 15-20 seconds.
  • Pressing the Toes (Towards the Ground): Now press both toes downward toward the ground, as if trying to touch the floor. Hold this position also for 15-20 seconds.
  • Repeat the Cycle: This completes one cycle of “pulling toes” (towards you) and “pressing toes” (towards the ground). Do three such cycles (i.e., repeat each action three times).
  • Focus Attention: While pulling and pressing the feet, pay attention to the stretch felt in the heels, ankles, calves, knees, and thighs.
  • Relax: After completing the practice, completely relax your legs.
  • Feel the Difference: Before and after doing Gulph Naman, deeply feel the changes in your legs and joints.

Benefits of Gulph Naman:

  • Makes the muscles and joints of the ankles, calves, knees, and thighs strong and flexible.
  • Especially helpful in reducing ankle and knee pain.
  • Improves blood circulation in the legs.
  • Very beneficial for problems like varicose veins (swollen veins).

Precautions while doing Gulph Naman:

  • Slow Speed: Always perform the practice slowly and gently. Rushing reduces its effectiveness.
  • Feet Position: Always keep the heels and toes together. This ensures equal and complete stretch on both legs.
  • Facial Expression: Keep your eyes closed while doing the practice and maintain a gentle smile on your face. Do it with a calm and relaxed attitude.
  • Relaxation: After each cycle and at the end, completely relax your body, especially your legs.

How often should you do Gulph Naman?

  • People who have pain or stiffness in the ankles, calves, knees, or thighs should do Gulph Naman three times a day (morning, afternoon, and evening). (3 cycles each time).
  • For general health, it can be done once or twice a day.

Gulph Naman is an extremely *simple, convenient, and effective yoga practice. It works wonderfully for the health of the joints and muscles in the lower limbs. With regular practice, you can get relief from pain and stiffness in these areas. The best part is, you can even do this on your **bed! Just make sure the bed is *not too soft (spongy) and not too hard either. A medium-firm bed is best suited.

With that, thank you very much to all of you!

Yogacharya Dhakaram
Founder, Yogapeace Institute

Vakrasana: Your Natural Remedy for Diabetes and Digestive Health

Written by Yogacharya Dhakaram on . Posted in Anandam - One Step Towards Health to happiness, Learning.

Hari Om, dear friends! Greetings to all of you.

Welcome to the program “One Step from Health to Happiness.” Today, we will talk about *Vakrasana (Twisting Pose). Vakrasana is considered a powerful remedy for *diabetes. As you all know, diabetes slowly damages our body like termites. That’s why today we will discuss:

  • How to do Vakrasana?
  • What is the correct way to do it?
  • What precautions should be taken?
  • And what are the benefits?

“Vakra” means twisting. Vakrasana is a simpler version of Ardha Matsyendrasana.
To do Vakrasana, first sit in Dandasana (we’ve discussed this earlier). For this:

  • Stretch both legs forward.
  • Keep a gap of 1 to 1.5 feet between the legs.
  • Place both hands on the ground behind your back for support.
  • Keep both heels and toes together and pull the toes towards yourself.
  • Now bend your right knee and bring its foot next to your left knee.
  • Make sure the knee and foot are in a straight line.
  • Keep the right knee at a 90-degree angle.
  • Place your right hand behind your waist.
  • Now, gently twist your upper body to the right, as much as you can comfortably.
  • Raise your left hand and bring it over the right thigh to hold the right foot.
  • Keep your back straight and try to twist as much as you can.
  • Try to stay in this position for at least 1 minute.
  • Then slowly return to the starting Dandasana position and rest for about 30 seconds.
  • After that, do the same steps on the left side.

Note: If someone has a big belly, they can use their hand to press the knee in the opposite direction to help twist the body.
For example, if you bend the right knee, try to move your body to the left using your left hand.

Precautions:

  • When bending the knee, keep it at a 90-degree angle.
  • Both hips should bear equal weight.
  • When twisting, the back hand should be aligned with the spine.
  • The back should stay straight.
  • Do not strain the neck; it should stay in line with the shoulders.
  • The toe of the straight leg should be pulled towards the body.
  • Weight should be equally distributed on both hips, and both hips should stay on the ground.

Who should not do Vakrasana:

  • Women who are on their period or who are pregnant.
  • People with ulcers or hernia.
  • Those with severe back pain should not do this pose. If they want, they can do it while sitting on a chair.

Benefits of Vakrasana:

  • It strengthens the digestive system.
  • Keeps the spine flexible.
  • It is a great remedy for diabetes.
  • It gives a good massage to all abdominal organs.

Thank you all very much.
Stay joyful, stay happy, and live in bliss!

Yogacharya Dhakaram
Founder, YogaPeace Sansthan

One-Legged Reclining Big Toe Pose: A Step from Health to Happiness

Written by Yogacharya Dhakaram on . Posted in Anandam - One Step Towards Health to happiness.

Dear friends,
A smiling greeting to you all.
A warm welcome to the ‘One Step from Health to Joy’ program..”*

Today we will talk about a yoga pose called Eka Paad Supta Paadangushthasana (One-Legged Reclining Big Toe Pose). This pose is especially helpful for people with leg-related problems. If you often feel pain in your ankles, calves, knees, or thighs, you should do this pose three times a day. It not only strengthens your legs but also increases flexibility in your spine.

How to do this pose:

Step One (with the right leg):

  1. First, lie down in Shavasana (relaxing on your back).
  2. Bend your right leg and bring it towards your chest.
  3. Hold your right big toe with your right hand.
  4. Slowly try to straighten your knee.
  5. Pull the leg towards yourself as much as you can.
  6. Stay in this position for 1 minute.
  7. Then gently return to Shavasana and observe your body.

Step Two (with the left leg):

  1. Bend your left leg and bring it towards your chest.
  2. Hold your left big toe with your left hand.
  3. Slowly straighten your knee.
  4. Pull the leg towards yourself and stay in that position for 1 minute.
  5. Then relax in Shavasana and notice how your body feels before and after the pose.

Alternative method:

If you can’t hold your toe or ankle, you can use a yoga belt, scarf, towel, or bed sheet.

  1. Lie down in Shavasana and loop the yoga belt around the ball of your right foot (just under the little toe).
  2. Slowly straighten the leg.
  3. Make sure both legs are straight and toes are pointing towards your body.
  4. Raise your leg up to 90 degrees or more, depending on your ability.
  5. Stay in this position for 1 minute, then gently come back to Shavasana.
  6. Now repeat the same process with the left leg.

After doing the pose on both sides, relax in Shavasana and let your body become completely loose. Then slowly roll to one side and sit up.

Precautions:

  • Both legs should remain straight.
  • Toes of both feet should be pulled towards the body.

Benefits:

  • It works like a miracle for varicose veins.
  • Helps with all kinds of leg-related problems.
  • Very effective for pain in ankles, calves, knees, and thighs.
  • Increases flexibility in the spine and strength in the legs.

Once again, a warm and smiling greeting to you all.
Keep smiling, keep laughing, and stay joyful!

Thank you very much!

Yogacharya Dhakaram
Founder, YogaPeace Sansthan

Beyond Yoga: YogaPeace’s Life-Saving Blood Donation Initiative

Written by Yogacharya Dhakaram on . Posted in News.

Today, March 23, 2025, a massive blood donation camp was organized by YogaPeace Sansthan, Bharatiya Jain Sanghatana Pinkcity, Jaipur, and Shri Vijayraj Kothari Charitable Trust, marking the 106th birth anniversary of Pujya Baba.

  • Location: YogaPeace Sansthan, Behind Science Park, Subhash Nagar, Jaipur
  • Time: 9:00 AM to 2:00 PM

Approximately 80 people registered for the camp, and 60 units of blood were successfully collected. This was a significant achievement and will help save many lives.

YogaPeace Sansthan extends its heartfelt gratitude to all the guests who participated and made this event a success. In particular, we are thankful to former Tourism and Military Minister Shri Pratap Singh Khachariyawas Ji, Brahmin Mahasabha President Shri Pandit Suresh Mishra Ji, former Mayor Devi Jyoti Khandelwal Ji, Shri Sharad Khandelwal ji, Engineer Shri Sampatti Singhvi ji, and Shri Rajendra Singh Ji.

We also express our gratitude to all the members of the YogaPeace Sansthan family and the dear children who came from all corners of the country and dedicated their services to the institute from beginning to end, with their body and mind.

And we are grateful to all the friends who inspired their close associates and friends to donate blood, which resulted in the successful collection.

We pray that the grace of the Supreme Power God continues to shower upon you all and bring welfare to the country and the world.

Event In-charge: Yogacharya Dhakaram Ji

  • Event In-charge: Yogacharya Dhakaram Ji
  • President – Shri Sunil Kumar Kothari
  • Minister – Shri Yash Bapna

Bharatiya Jain Sanghatana Pink City, Jaipur