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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.

Yoga for Frozen Shoulders

Written by Yogacharya Dhakaram on . Posted in Learning.

Shoulder Rotation Moment (Skandh Chakra) – Part 1

Introduction

Hari Om, and a warm greeting to everyone on our journey towards well-being. Today, we’ll explore the Shoulder Rotation Moment, a simple yet effective practice that can alleviate frozen shoulder stiffness, shoulder pain, and neck discomfort.

Instructions

  • Find a Comfortable Position: Sit comfortably on the floor, a chair, sofa, or bed.
  • Raise and Rotate Hands: Slowly raise both hands towards your shoulders. Rotate your hands so palms face the sky, extending fingertips towards the ceiling.
  • Bend Elbows: Bend your elbows, bringing your fingertips gently above your shoulders.
  • Circular Elbow Rotations: Bring your elbows together in front of your chest and slowly rotate them in a circular motion.
  • Elbow Movement: Gradually move your elbows upward, backward, and down, aiming to connect your elbows in front during each circular motion.
  • Repeat and Reverse: Repeat this circular motion three to four times, each rotation taking at least 20 seconds. Then, reverse the direction, bringing your elbows together in front, down, backward, and up, creating another circle.
  • Close Your Eyes: Before and after performing the exercise, close your eyes and feel the internal changes.

Additional Tips

  • Slow and Intentional: Perform the movements slowly and intentionally, rather than rushing through them.
  • Elbow Contact: Try to bring your elbows close to each other during rotations, enhancing the stretch and flexibility of the inner shoulder muscles.
  • Reflect and Relax: Take a minute after each rotation to reflect on the changes you feel in your shoulders and neck.

Benefits

  • Relief from Shoulder Stiffness: Reduces stiffness and improves mobility in the shoulder joints.
  • Alleviates Shoulder Pain: Eases pain and discomfort in the shoulder region.
  • Eases Neck Discomfort: Helps relieve neck pain and tension.
  • Strengthens Shoulder Muscles: Strengthens and tones the muscles around the shoulders.

Conclusion

Incorporate this simple yet effective Shoulders Rotation Moment into your daily routine for just 2-3 minutes to keep your shoulders healthy, flexible, and pain-free. Remember, slow and intentional movements are key to maximizing the benefits of this practice. May your shoulders and neck feel light, strong, and pain-free!

Surya Namaskar Yoga: A Journey of 7 Poses 12 steps for Holistic Wellness

Written by Yogacharya Dhakaram on . Posted in Learning.

A fusion of physical, mental and spiritual practice

Introduction

Surya Namaskar, also known as Sun Salutation, is a dynamic sequence of 12 poses that harmonizes breath with movement, creating a powerful flow that invigorates the body, mind, and soul. This ancient practice, deeply rooted in Indian tradition, has gained immense popularity worldwide due to its profound benefits for overall well-being.

The 12 Poses of Surya Namaskar

  1. Pranamasana or Namaskarasan (Prayer Pose)

Standing with feet together, palms pressed together in front of the heart, this pose instills a sense of calmness and inner peace.

  1. Urdhva Namaskarasana (Raised hands in namaskar Pose)

Inhaling, stretch arms overhead, palms facing each other, and join in namaskar mudra, lengthening the spine and opening the chest.

  1. Uttanasana (Forward Fold Pose)

Exhaling, hinge at the hips, folding forward, hands reaching towards the floor, releasing tension and lengthening the hamstrings and back muscles.

  1. Ashwa Sanchalanasana (Horse Riding Pose)

Bring your right leg backside as far as you can, resting on the floor with your toes and fingertips. Keep your chest lifted and gaze up towards the ceiling.

  1. Parvatasana (Mountain Pose)

From the Horse Riding Pose, step back, forming an inverted V-shape with hands and feet hip-width apart, strengthening the arms, legs, and core.

  1. Bhujangasana (Cobra Pose)

Inhaling, keep your chest lifted and palms flat on the floor, extending arms, and arching the back, strengthening the core and opening the chest.

  1. Ashtanga Namaskara (Eight-Point Pose)

From the Cobra Pose, lower your body until your forehead, chest, knees, hands, and toes touch the floor. Keep your hips lifted and core engaged.

  1. Bhujangasana (Cobra Pose)

from Ashtanga Namaskara pose to cobra pose Inhaling, keep your chest brought palms on the floor extending arms, arching the back, strengthening the core and opening the chest.

  1. Parvatasan (mountain pose)

Returning from cobra pose, re-establishing the inverted V-shape, preparing for the next round.

  1. Ashwa Sanchalanasana (Horse riding pose)

Stepping forward with one foot, bending the front knee, stretching the back leg, opening the hips and hamstrings.

  1. Uttanasana (Forward Fold Pose)

Returning from Ashwa Sanchalanasana pose, exhale, hinge at the hips, folding forward, hands reaching towards the floor, releasing tension and lengthening the hamstrings and back muscles.

  1. Urdhva Namaskarasana (Raised hands in namaskar Pose)

Inhaling, stretch arms overhead, palms facing each other, and join in namaskar mudra, lengthening the spine and opening the chest.

  • Pranamasana or Namaskarasan (Prayer Pose)

Finally coming back to Namaskarasan (Prayer Pose). Standing with feet together, palms pressed together in front of the heart, this pose instills a sense of calmness and inner peace.

Watch in detail:

Benefits of Surya Namaskar Yoga

  • Improves Physical Fitness: Surya Namaskar strengthens and tones muscles, enhances flexibility, improves cardiovascular health, and boosts stamina.
  • Promotes Mental Well-being: The rhythmic flow of breath and movement helps reduce stress, anxiety, and depression, promoting calmness and inner peace.
  • Enhances Spiritual Connection: Surya Namaskar is rooted in ancient yogic philosophy, connecting the individual to the universal energy of the sun, fostering a sense of oneness and spiritual awakening.

Tips for Practicing Surya Namaskar Yoga

  • Find a Suitable Space: Practice in a quiet, well-ventilated area with ample space to move freely.
  • Wear Comfortable Clothing: Dress in loose-fitting, comfortable clothing that allows for unrestricted movement.
  • Warm Up Beforehand: Perform gentle warm-up exercises to prepare your body for the practice.
  • Coordinate Breath with Movement: Inhale and exhale deeply, synchronizing breath with each pose.
  • Listen to Your Body: Honor your body’s limitations and modify poses as needed.

Conclusion

Surya Namaskar Yoga offers a holistic approach to well-being, combining physical benefits with mental and spiritual nourishment. By incorporating this practice into your daily routine, you can cultivate a sense of balance, harmony, and overall vitality.

Unleash the Power of Yoga for Digestive Well-Being

Written by Yogacharya Dhakaram on . Posted in Learning.

In the midst of our busy lives, we often overlook the importance of our digestive system, the silent worker that tirelessly processes the nutrients we consume. However, when our digestive health falters, it can significantly impact our overall well-being. Fortunately, there exists a holistic approach to maintaining digestive harmony – yoga.

Yoga, an ancient practice rooted in mindfulness and movement, offers a multitude of benefits for digestive health. Its gentle yet powerful postures, known as asanas, stimulate the digestive organs, enhancing their ability to process food efficiently. The deep breathing exercises, or pranayama, promote relaxation and reduce stress, both of which can negatively impact digestion.

Enhancing Digestive Motility

Yoga postures like the Wind-Relieving Pose (Pavanamuktasana) and Cobra Pose (Bhujangasana) gently massage the abdominal organs, stimulating peristalsis, the wave-like contractions that move food through the digestive tract. This improved motility helps prevent constipation, bloating, and other digestive discomforts.

Calming the Digestive System

Stress and anxiety can wreak havoc on our digestive health, leading to irregular bowel movements, acid reflux, and even ulcers. Yoga’s emphasis on deep breathing and relaxation techniques helps to calm the nervous system, reducing stress hormones that disrupt digestion.

Boosting Gut Microbiome Health

The gut microbiome, a community of trillions of microorganisms residing in our intestines, plays a crucial role in digestion and overall health. Yoga has been shown to positively influence the gut microbiome, potentially reducing inflammation and enhancing nutrient absorption.

Promoting Mindfulness and Mind-Gut Connection

Yoga cultivates mindfulness, the practice of bringing one’s attention to the present moment without judgment. This heightened awareness can help us identify and manage stress triggers that affect our digestion.

Yoga for Digestive Health: A Practical Guide

To incorporate yoga into your digestive health routine, consider incorporating these postures into your practice:

Supta Baddha Konasana: This yoga pose helps to improve digestion by stimulating the digestive organs and increasing blood flow to the abdomen.

Ardha Halasana: Also known as Half Plow Pose, is a yoga pose that may help improve digestion by stimulating the abdominal organs and increasing blood flow to the digestive system.

Malasana: This deep squat-like posture stimulates the abdominal organs and promotes pelvic floor health.

Balasana: This resting pose calms the nervous system and promotes relaxation, aiding in digestion.

Additional Tips for Digestive Harmony

Alongside yoga practice, consider incorporating these habits into your daily routine for optimal digestive health:

  • Hydration: Drink plenty of water throughout the day to aid in digestion and prevent constipation.
  • Mindful Eating: Eat slowly and savor each bite to promote proper digestion and prevent overeating.
  • Fiber-Rich Diet: Consume plenty of fiber-rich fruits, vegetables, and whole grains to support gut health.
  • Regular Exercise: Engage in regular physical activity to stimulate digestion and reduce stress.
  • Stress Management: Practice stress-reducing techniques like meditation or deep breathing to minimize the impact of stress on digestion.

Remember, yoga is a journey, not a destination. Be patient with yourself and enjoy the process of discovering the many benefits of yoga for your digestive health and overall well-being.

Shitali Pranayama

Written by Yogacharya Dhakaram on . Posted in Learning.

Dear friends, today we bring to you the practice of Shitali Pranayama. As the name suggests, it is a breathing exercise that imparts coolness to our bodies, especially beneficial during the heat. It is highly advantageous for those with increased acidity, excessive sweating, mouth ulcers, or stomach ulcers.

Now, let me guide you on the correct way to perform Shitali Pranayama for maximum benefits. Find a comfortable sitting position, such as Sukhasana, Padmasana, Ardha Padmasana, on a chair, on a mat, or even on a bed. Ensure that your back is straight, your chest is expanded, and your abdominal muscles are relaxed. Place your hands on your thighs or adopt a mudra such as Pran Mudra or Gyan Mudra. Form a tube with your tongue by rolling its sides and extending it slightly outside your lips. Inhale slowly through this tube, then close it and exhale through your nose.

Benefits of Shitali Pranayama include:

  • Cooling the body
  • Promoting relaxation of both body and mind
  • Effectively reducing stress
  • Helping with conditions related to the throat and anger
  • Providing relief for individuals experiencing excessive heat, sweating, stomach ulcers, mouth ulcers, or nosebleeds

Safety guidelines:

  • Perform Shitali Pranayama only during warm weather.
  • Avoid this practice if you have cold-related illnesses such as asthma, bronchitis, cold, or cough.
  • If you are unable to roll your tongue, Shitkari Pranayama (inhaling through the teeth) is a suitable alternative.

Duration:

  • An average person can practice Shitali Pranayama for 5 minutes.
  • Those seeking therapeutic benefits can allocate 5 minutes in the morning, 5 minutes in the evening, and if possible, another 5 minutes during the afternoon.

To maximize the benefits of Shitali Pranayama:

  • Practice the pranayama for 4 minutes during your session.
  • For the remaining 1 minute, close your eyes and feel the effects of the practice.
  • Close your eyes to sense the changes happening within your body.

Thank you all very much. May your day be filled with positivity.

Therapeutic Yoga: A Holistic Approach to Healing

Written by Yogacharya Dhakaram on . Posted in Learning.

Therapeutic Yoga: A Holistic Approach to Healing

Therapeutic Yoga is a modified form of yoga that is specifically designed for people who are unable to practice regular yoga due to physical issues, mental issues, health conditions, or age. It is a gentle and restorative practice that focuses on the individual’s needs and abilities.

Props like blocks, straps, and chairs modify yoga poses for accessibility.The focus is on safety and gradual progression.

Therapeutic yoga can offer many benefits for people with physical issues, mental issues, health conditions, or age, including:

  • Improved flexibility and range of motion
  • Increased strength and muscle tone
  • Improved balance and coordination
  • Reduced pain and inflammation
  • Reduced stress, anxiety, and depression
  • Improved mood and sleep
  • Increased energy levels
  • Improved overall well-being

There are over 135 different therapies in the world, each claiming to be the best. However, no therapy can be complete without the power of God. Therapeutic yoga is a holistic approach to healing that uses the body’s energy, or prana, to promote healing.

According to yoga, when an organ is deficient in prana, it becomes susceptible to disease. Therapeutic yoga works by increasing the flow of prana throughout the body, which can help to heal a variety of conditions, including physical issues, mental issues, and health conditions.

Therapy Yoga, a.k.a Medical Yoga, works by increasing the flow of prana throughout the body. Prana is the body’s vital energy, and it is essential for healing. When prana flows freely, the body can heal itself.
Therapeutic yoga poses are often modified using props, such as blocks, straps, and chairs, to make them more accessible for people with limited range of motion or strength. The focus is on safety and gradual progression.

In addition to physical poses, Therapeutic Yoga also includes breathing exercises and meditation. Breathing exercises help to calm the mind and body, while meditation helps to promote relaxation and focus.

Regular yoga can be challenging for people with certain physical or mental limitations. Therapeutic yoga is a more inclusive and accessible option for those who cannot practice traditional yoga. For example, people with limited mobility may use chairs, blocks, and straps to modify poses. People with low energy may focus on restorative poses that are less demanding. People with mental health challenges, such as anxiety or depression, may benefit from the calming and centering effects of yoga.

Yogacharya B. K. S. Iyengar, a global expert in therapy yoga, has given us a profound understanding and insight into this transformative practice. Without his guidance and mentorship, it would not have been possible for us to reach such milestones in our own therapy yoga journey.

Overall, therapeutic yoga is a valuable resource for people of all abilities looking to improve their physical and mental health.

The Yogic Head Stand

Written by Yogacharya Dhakaram on . Posted in Learning.

Regular practice of asanas can improve posture, leading to better health and fitness.Know why Sirsasana Yoga or The Yogic Head Stand is amazingly effective!

Keeping healthy is of prime importance in this world today. People are busier than before with their lives and professions. To succeed in these aspects of life it is extremely important that you maintain your health. Without a healthy mind and body, you will never be able to succeed in these fields. A healthy body also helps in keeping one more confident about himself or herself. It gives you the boost required to emerge triumphant and achieve your goals.

Exercise and eating right is the easiest way to stay healthy and in shape. It is very important that one knows what to eat so that they can stay fit. Exercising is also a must. Be it gym or yoga, it is most important that you exercise so that the body metabolism is maintained.

Keeping fit has become such a major issue these days, that we are appropriately celebrating World International Yoga days so that people all around the world are aware of the importance of yoga and exercise.

Advantages of Yoga are many. Here we list a few.

  • All-round fitness:A person is said to be truly healthy when he or she is not just physically fit but also has balance mentally and emotionally.
  • Weight loss:Popular yoga exercises like Sun Salutations and KapalBhatipranayama  help to lose weight. Also with regular practice, the body becomes more sensitive to the kind of food our body asks for and also the time of eating gets fixed. This in turn helps in keeping a check on one’s weight. 
  • Greater flexibility & posture: Include yoga in your daily routine  and reap the benefits of a body which is strong, flexible and supple.
  • Improved immunity:The different yoga poses massage organs and help in strengthening muscles and improves breathing techniques. Also meditation releases stress and maintains immunity.
  • Stress relief:Yoga postures, meditation and pranayama are extremely effective ways to  de-stress the mind and feel relaxed.
  • Stronger relationships:Yoga and meditation work on keeping the mind peaceful. With Yoga, you are benefitted from the strengthened special bond you share with people close to you.

Next we look into one of the most important yoga asanas which is very effective for the body. This asana is called the Sirsasna or the famous Yogic Head stand. It has numerous benefits and including this in your yoga routine is essential to get the best benefits of yoga.

  1. Essential for a healthy brain: Brain is the controlling centre and the most important part of the body as it helps in proper functioning of the physical and mental aspects of the body efficiently. The headstand yoga pose or the Sirsasana allows manifestation of the brain in an enhanced way. It can rejuvenate the entire brain and thus improve its functioning. Sirsasna ensures an enriched oxygenated blood supply to the brain cells- the effects of which reach billions of cells in the body.
  2. Prevents Headache & Migraine: Sirsasana helps in strengthening and relaxing certain blood vessels in the brain and hence prevents the occurrence of Headache & Migraine.  But it is important to know that this asana should not be done when a person is suffering from either of these ailments. Sirsasana injects mental calmness thus reducing occurrence of ailments related to mental tension.
  3. Cure for Diabetes :Thesirsasana is known to show positive results for those people suffering from diabetes. The malfunctioning of the pituitary gland leads to the problem of diabetes and this yoga asana sees to it that the illness is cured. More supply of oxygenated blood helps in curing the disease. This asana is seen to be more effective than modern medicinal diseases.
  4. Treat sexual disorders: Sirsasana has also been effecting in fighting sexual disorders such as prostrate problems, leucorrhea, spermatorrhea,hydrocele and many menstrual and menopausal ailments. This yoga pose directs blood from the associated sexual endocrine glands and organs, which helps in improving the functional effectivity of the affected glands and organs.
  5. Cures thyroid problems: The yogic head stand directly acts on the thyroid gland, balancing the various metabolic functions of the body. This yoga pose helps in bringing nourishment to this vital organ.
  6. Since sirsasana increases blood flow to the body, it helps regulate nervous and glandular disorders by reaching the nervous and endocrine systems.
  7. Enhances Skin complexion and treats skin problems: Sirsasana helps in increasing blood flow to the facial skin too. The oxygenated blood thus helps in getting a fair complexion and more importantly removes pimples and acnes. t is very effective in treating skin problems.
  8. Relieves Anxiety : Anxiety is a primary factor which causes sexual disorders and other health related problems. Sirsasana itself and also with other meditative asanas of Yoga helps in keeping the mind peaceful,calm and also increases concentration. 
  9. Enhances vision of the eye:  The asana triggers the brain effectively bringing more cautiousness to the sense organs. It is seen to improve the overall functions of eyesight, taste and sense of smell. Practicing this particular yoga pose on a regular basis has been proven to effectively treat a variety of issues, including astigmatism, myopia, cataracts, and hearing impairments.
  10. Prevents hair fall: Hair loss is a common problem faced by many due to various reasons. also greying of hair is a concern for many. As a solution to all these problems, the Sirsasana is a great blessing. It manages to cure these problems if you practice the asana regularly. 
  11. Eliminates lethargy: The vitality and growth of our body largely depends on two glands- the pineal gland and the pituitary gland. As blood supply to these glands increase, their functioning becomes better and the body doesn’t tire easily.
  12. Improved RBC count: If you practice sirsasana regularly, you will find that there has been a significant improvement in the haemoglobin content of your blood.
  13. Memory power: Mental functions such as intelligence and memory are improved when intricate areas of the brain receive more blood and nourishment. Regular exercise can enhance cognitive abilities and thinking power.Regular exercise improves intelligence, memory, and overall cognitive function by increasing blood flow to the brain.
  14. Resists cold &cough: By practicing this asana, the lungs develop the ability to resist various weather conditions and relieve the body from ailments such as coughs, tonsillitis, and the common cold.

Thus, it is clear what a simple asana can do. All it requires is regular practice. Certainly! Here’s a persuasive version of the same text:

  Regular practice of these poses can lead to perfect posture, which is essential for optimal health and fitness. Don’t wait any longer to start your journey towards better health – start practicing asanas today!

Trikonasana

Written by Yogacharya Dhakaram on . Posted in Learning. No Comments on Trikonasana

How does Trikonasana Help Your Body?

Yoga is one of the latest trends that’s taking over the world of fitness right now. This age-old practice not only is great for toning your body but provides some of the best health benefits making it one of the best kinds of workout as it directs many types of illnesses and can give you a better quality of life overall. One of the best benefits of yoga is that it is beginner-level exercise, which means that if you are just starting out in your aim to lead a healthier lifestyle, this is probably the way to go. This can ensure that you are easing into more difficult workouts.

Yoga is great for reducing stress and back pain due to the different types of breathing exercises that can help to increase oxygen content in the blood and thereby provide stress relief. It can also improve your confidence, attention and can help people with ADHD to live a more balanced life. In fact, one of the major reasons why students and kids should always be enrolled in yoga classes is because yoga can help to improve your concentration levels and can help to motivate them. Research by the American College of Sports Medicine concluded that yoga can help in improving concentration and reduce anxiety in just two months. The improvement is nothing short of dramatic as yoga is one of the best mindfulness exercises.

Moreover, it can help to improve your focus and brain function as well as improve your balance and stability. It can help significantly by improving your poise and help you to maintain correct posture, thereby decreasing back pain and other posture-related issues. It can also help to increase your flexibility and help you to stretch your muscles, thereby getting a more toned body in the process, Though yoga doesn’t really help to lose weight, it can help you get a more toned and flexible body.

Yoga can also help if you suffer from insomnia. The Division of Sleep Medicine at Harvard found that the effects of yoga can help patients with insomnia. Practicing a 45-minute yoga session with deep-breathing and meditation for 8 weeks can help to improve the quality of sleep, more energetic wake time, and improve your overall health.

If you are looking to start out with yoga, the Trikonasana is one of the best poses for you. Trikonasana comes from the words Trikon and Asana, which means triangle, and pose respectively. This pose is one of the best poses that is moderately difficult and has a huge array of health benefits and is extremely relevant in the realm of sound physical and mental health. Excellent for strengthening your core muscles and your legs, the Trikonasana is a good warm-up exercise before moving onto more intense machine-based workout sessions. This asana can help you to shed extra fat from different parts of the body and toning your abs, thighs, hips, and your waist.

This is one of the most convenient poses as it can be practiced anytime and anywhere or even without any type of preparation and produces immediate effects. People who sit at a desk or any one place for elongated periods of time can really benefit from this yoga pose as this pose can help to improve your circulation and eliminate aches in the back, neck, and other parts of the body. This asana can also help to tone up the nervous system and loosen up your muscles to make you more relaxed.

How to do the trikonasana?

⦁ Start off in the Tadasana. Start with an exhalation and jump or step to keep your feet about 3.5 to 4 feet apart. Now raise your arms sideways to make them parallel to the floor with your palms open.

⦁ Now turn your left foot slightly over to the right and your right foot to 90degrees and align the two heels up. Now clench your thighs and turn your right thigh out so that your knee cap centers with the center of the ankle.

⦁ Now exhale again and extend your body to the right to align it directly over the plane of the right leg. Your body should bend at the hip and not the waist. You can anchor your movement by keeping your left leg and pressing the outer heel down. Rotate your torso to the left and keep both sides to the same length. Let your left hip come forward slightly and then push the tailbone towards the back of the heel.

⦁ For the arms, rest your right hand on the floor, shin or ankle, whatever is comfortable without distorting your torso, and stretch your left arm towards the ceiling aligning with the top of the shoulder.

⦁ You can either keep your head straight or look up at the left thumb.

⦁ Maintain the pose for 30seconds-1minute. Inhale while coming up and press with your heel against the ground and reach the top arm upwards. Reverse the feet and repeat.

Health benefits of Trikonasana

⦁ Trikonasana is one of the best yoga poses for actually losing weight and can direct the stomach, thighs, waist, and back. Practicing this asana on a daily basis with proper techniques can help to shed fat.

⦁ It is good for people who suffer from back pains.

⦁ This pose can help to improve the height of growing children.

⦁ This can improve the strength of your knees, feet, and calves.

⦁ It can improve your digestion.

⦁ It can help to keep stress levels in check.

⦁ It can help to improve the flexibility of your hip joints and helps to stretch your spine.

⦁ It can strengthen your thigh, hip, and back muscles.

⦁ Provides balance, stamina, energy and improves focus.

Triangle pose variations

⦁ Reclining triangle pose (Suptatrikonasana)

⦁ Extended Triangle pose (Utthitatrikonasana)

⦁ Revolved Triangle pose (Parivrttatrikonasana)

⦁ Bound Triangle pose (Baddhatrikonasana)

Precautions

⦁ Don’t do this asana if you suffer from very severe back pain.

⦁ If you have a migraine, you should not do this asana.

⦁ If you are diagnosed with high blood pressure, neck/back injuries or diarrhoea should not do this asana.

⦁ If you experience dizziness while doing this asana, don’t look down at the final step.

⦁ People with cervical spondylosis should consult their doctors before doing this asana.

⦁ Don’t lean on your knees while doing this as it can lead to knee problems

⦁ If you have neck problems, it’s better to hold your head in the neutral pose rather than looking up.

Thus, yoga can be your best friend when it comes to starting out on a healthy lifestyle. It is medium impact and can be a great option for beginners. With the trikonasana, you can get all the different benefits that it has to offer and help you lead a healthier lifestyle as well as ensuring that you get rid of any pains in your body.

Vriksasana

Written by Yogacharya Dhakaram on . Posted in Learning. No Comments on Vriksasana

7 Easy Steps to Do Vriksasana and the Benefits Provided by this Asana

In the recent times, yoga has become one of the best modes of workout for people throughout the world. While yoga can help burn fat, it is not primarily used for losing weight, since the fat burning properties of yoga are quite limited and slow. So, why is yoga such a big deal then? One of the biggest silent killers in the recent times is stress. Stress can lead to some of the worst types of diseases and can, in fact, affect all the organs in your body. From ulcers to kidney damage, stress is one of the deadliest types of silent killers that we end up ignoring on a daily basis.

Effects of stress

To help you get an idea about the true effects of stress on modern society, it was found in a recent research that average high school students in today’s day and age have more anxiety than mental patients in the 1970’s. From studies to social media criticism and body image related issues, stress can stem from multiple sources and we don’t really do that much about it. With most students getting lesser and lesser sleep, stress can take years off your lives. Yoga is one of the best ways to get rid of stress from your mind and heal your body from the effects of stress.

How can yoga help?

Yoga’s breathing practices increase oxygen intake, relax the body, and combined with meditation, improve sleep. Stretches release stress-related aches and pains, keeping the body revitalized. A healthy diet, sleep, and yoga can help manage stress and improve quality of life.

With over hundreds of yoga poses to choose from, the Tree pose, or Vriksasana can be one of the best poses that can help you to improve balance, aids in stretching of some of the major muscle groups in the body as well as can help you to correct some common problems like flat feet and sciatica.
Here are the steps that you need to follow to do the Vrksasana.

⦁ Stand with your feet slightly apart, your back straight and your arms on your sides with fingers pointed, or the Tadasana. From this neutral pose, gently shift your weight on the left foot, while keeping it firmly placed on the floor and bend the right knee. Now slowly reach down using your right hand and take a hold of your right ankle.

⦁ Bring your right foot up and place the sole of your right foot against the side of your inner left thigh and if possible, you can press the right heel to reach the inner sides of your left groin with your toes pointing downwards to the floor. The centre of gravity of your pelvis should be straight over the left foot.

⦁ Now rest your hand on the top rim of your pelvis, making sure that your pelvis is in the neutral position and the top rim is parallel to the floor.

⦁ Now, try to lengthen your tailbone towards the floor and firmly press the sole of your right foot against your left thigh and counter it with resistance from the outer part of the left leg. Now, on to the hands.

⦁ Press your hands together in the Anjali Mudra, or in a Namaste, with your palms touching each other, and stretch them to be centered directly above your head. The body should be balanced by aligning your Centre of gravity in a straight line.

⦁ Now fix your gaze onto any point roughly 4-5 feet away from you.

⦁ Hold this position for anywhere between 30 seconds to a full minute, then step back into Tadasana while exhaling deeply and then repeat with the legs reversed.

This is a level 1 yoga pose, which means that it is not really that difficult to do and doesn’t really take too much effort to perfect. While the regime is quite easy to do and does not really take a lot of twists and turns that can lead to you getting a sprained muscle or any type of an injury, there are a few cautionary measures you should take before attempting it. Avoid this pose if you have headache or low blood pressure. If you have high blood pressure, do not raise your arms overhead.
If you feel imbalanced during this pose, there are a couple of steps that you can use. The first step is to do a number of deep inhalation and exhalations to improve your concentration. For first-timers, use a wall for back support to avoid unsteadiness. If your leg slips, fix it with folded sticky mat. For a challenge, try with closed eyes to improve concentration.

Benefits

⦁ Vriksasana can help you to strengthen the spine and in the process, improve your balance and aids in improving your poise.

⦁ It helps in improving nerve and muscle co-ordination.

⦁ It can help to tone your leg muscles and can strengthen the tendons and the ligaments in your leg.

⦁ It can make your knees stronger and loosen up your hip joints.

⦁ This pose can also help to strengthen your shoulder, eyes and inner ears.

⦁ It is extremely effective in providing relief from sciatica and flat feet.

⦁ This can help to build patience, making you flexible and sturdy at the same time.

⦁ It can help you to deepen the thorax

⦁ It can help to boost your concentration and sharpen your mental faculties and therefore, is recommended for students.

Vriksasana is an easy yoga pose for beginners that offers numerous benefits. It can improve posture, concentration, alleviate leg pain, and reduce stress levels for a longer and happier life.

जठर परिवर्तनासन

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अर्थ-

जठर का अर्थ है पेट या उदर, परिवर्तन का अर्थ है मरोड़ना। इस आसन में हम पेट को मरोड़ते हैं अतः इसे जठर परिवर्तनासन कहते है।

विधि-

पीठ के बल जमीन पर लेट जायें। दोनों हाथों को पाश्र्वो में कन्धों की ऊंचाई पर, हथेलियों का रूख आसमान की तरफ रखते हुये, फैला दें। दोनों पैरों के घुटने सीधे रखते हुये 90 डिग्री तक ऊपर उठायें ताकि आपका धड़ और टांगे एक समकोण बना लें। पैरों के पंजों को अपनी ओर खींच कर रखें। इस स्थिति में 10 सैकिण्ड रूकने का प्रयास करें। अब अपनी टांगों को धीरे-धीरे दाहिनी ओर ले जायें और जमीन पर रख दें। धड़ को यथास्थान स्थिर रखते हुये अपने पैरों को (घुटने सीधे रखते हुये) दाहिने कन्धे की तरफ ले जाने का प्रयास करें। सिर को
धुमाकर दृष्टि बायें हाथ की तरफ करें। इस स्थिति में एक मिनट तक रूकें। पैरों को धीरे-धीरे उपर उठायंे और यही क्रिया बाईं ओर करें। बाईं ओर एक मिनट रूकने के बाद टांगे उपर समकोण की प्रारम्भिक स्थिति में लाते हुये विपरीत क्रम में वापस आ जायें और विश्राम करें।

लाभ-

इसके नियमित अभ्यास से उदर (पेट) के समस्त अंग सक्रिय हो जाते हैं। पेट व कमर के मोटापे को कम करता है। इस आसन से किडनी की बहुत अच्छी मालिस होती है, अतः किडनी की समस्यायें दूर होती है। गैस, एसीडिटी एवं मधुमेह जैसे रोगों में लाभकारी है। इसके अभ्यास से रीढ़ का लचीलापन बढकर कमर दर्द व गर्दन दर्द में भी लाभ होता है।

सावधानी-

जिनके कमर में दर्द रहता है या जो लोग पैरों को उपर 90 डिग्र्री तक ले जाने में असमर्थ है वे लोग घुटनों को मोडकर छाती पर रख दें। घुटनों को मोडी हुई स्थिति में ही क्रमशः दांयी व बांयी तरफ ले जाकर टांगंे सीधी करके अभ्यास करें। सिर व दृष्टि टांगों के विपरीत दिशा में रखें अर्थात् टांगंे दांई तरफ हो तो दृष्टि बांये हाथ की तरफ। हर स्थिति में दोनों कन्धे जमीन से लगाकर रखने का प्रयास करें। जबरदस्ती नहीं करके अपनी सामथ्र्य के अनुसार करें। नियमित अभ्यास से लचीलापन बढ़ाकर हर कोई समयानुसार पुर्णत्व पा सकता है।

Hastapadasana

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With our daily schedules running out of hand, there is an utter need to find balance within us. The misbalance between our physical, emotional, and mental activities causes us to go through many problems. And the way the world is progressing and people are becoming sick and ill of unknown ailments and diseases becomes an important part of our life to look after ourselves and take care of our body and soul correctly. Then how do we find a perfect way to balance all the chaos when we still are late for our work? Yoga is the answer to all our problems. Yoga keeps us balanced in our otherwise chaotic life. As far as doctors are concerned, they have been coming up with natural treatments and guiding people to adopt a yogic lifestyle.

To guide you through the yoga exercises, there are a lot of poses to learn. One such important pose is the Hastapadasana or the Forward Bend Pose.

What is Hastapadasana or ‘The Forward Bend Pose’?

“Hasta”: Hand, “Pada”: Foot, “Asana”: Pose; Hence the name Hastapadasana or the Forward Bend Pose. It is one of the twelve basic yoga poses and is highly recommended to all people who practice yoga to do it daily. It helps cure many health problems, gives you flexibility and strength, and brings your concentration level.

What are the benefits of Hastapadasana or the Forward Bend Pose?

The benefits of doing Yoga are numerous, but with different poses focusing on different aspects of your body, it becomes necessary to know about its possible effects and which areas they work on. With a little knowledge of the working of poses, one can customize their workout according to their body type and the healing they need. The benefit of Hastapadasana is magical and wondrous; they can be listed here.

  • It gives the body a nice shape.
  • It helps in stretching the body muscles
  • It makes your hands, legs, and chest stronger
  • It makes your blood circulate through streams and brings a glow
  • Fights belly diseases
  • It Burns that extra fat around your belly
  • Stimulates the blood circulation in hands and feet
  • Prevents from loss of hair
  • It makes the backbone flexible
  • It helps you balance your body
  • It makes you handle your own body weight

What should you know before doing the pose or Asana?

Yoga is an art that purifies the mind and soul and also works on making you, fitter. It is no magic trick that will make changes in a day or two. Yoga requires constant dedication and concentration to achieve results. Yoga is a lifestyle you need to adopt where you choose a healthy life accompanied by healthy eating and living habits. Hastapadasana will make you stretch your body muscles, and if you have never done this kind of pose, it may also make you feel tired or breathe heavily. It is advised to complete the asana with concentration and calmness.

Who should do Hastapadasana or Forward Bend Pose?

Hastapadasana is recommended for all yoga practicing people. It is one of the basic twelve yoga poses, so no matter if you are a beginner or advanced yoga practitioner, this pose is for you. Hastapadasana also cures stomach ailments and helps reduce fat around the belly. So it is recommended that overweight people have issues like constipation, diarrhea, acidity, gastric, or women who face problems during menstrual.

How to do the Hastapadasana or The Forward Bend Pose?

  1. Hastapadasana is a standing pose and is best done when you are out in the open. Follow the steps!
  2. Stand straight with both your legs touching each other.
  3. Take a deep breath and raise your hands overhead while inhaling.
  4. Slowly start exhaling and bending your body forward so that your back stretches and your head descends forward.
  5. Hold your ankle with your hand, and do not bend your knees.
  6. Hold on to this position for as long as you can
  7. Slowly start inhaling again and lifting back your body to the straight position.
  8. Keep your hands down.

Do the repetitions and do it slowly.

How should you breathe while doing the Hastapadasana?

Breathing should be calm and content. You should take deep breaths, and while performing the asana or the pose, you should inhale or exhale very slowly. Inhaling and exhaling give strength to the lungs and make you calmer. At your holding position, you should hold your breaths too for a better result.

Precautions

Yoga needs care, concentration, and calmness. It needs to be followed with the dedication to achieve results. Hastapadasana is not advised for people suffering from:

  1. Cardiac problems
  2. Spinal problems
  3. Hernia
  4. Vertigo
  5. Hypertension
  6. Serious back pain
  7. Breathing problems

There are some basic precautions you should take, and they are:

  1. Wear proper clothes that let you breathe and allow you to stretch and practice poses.
  2. Do it on the ground, park, or a yoga mat
  3. Do not overdo the poses
  4. Learn yoga before practicing
  5. Schedule your yoga time