A warm and cheerful greeting to everyone! Dear friends, welcome to our program, “A Step Towards Health and Happiness.” Last time, we discussed *Jal Neti Kriya. Today, we will talk about *Netra Shakti Vikasak Kriya, which is highly beneficial for improving eye strength and vision.
How to Perform the Exercise:
Starting Position: Sit straight. Keep your right hand upwards and your left hand downwards.
Focus Your Vision: When you say “one,” focus your gaze on the thumb of your right hand.
Look Downwards: When you say “two,” shift your gaze downwards.
Repeat: Perform this exercise for 15 seconds.
Relaxation: Close your eyes and rest for 30 seconds.
Change Position: Now, keep your left hand upwards and your right hand downwards.
Repeat: Perform this exercise again for 15 seconds.
Relaxation: Close your eyes and rest for another 30 seconds.
Complete Cycle: Repeat this entire cycle six times.
Benefits:
Enhances eyesight.
Strengthens the eyes.
Relieves eye fatigue.
Note:
Regular practice of this exercise offers greater benefits.
It can be performed anywhere.
Ensure you are seated in a comfortable position while practicing this exercise.
By incorporating this practice into your routine, your eyes will stay healthy, allowing you to view this beautiful world with clarity and joy.
With this, we extend our heartfelt thanks to everyone. May your day be blessed, harmonious, and filled with happiness.
Smile Greetings! Welcome to our program, “From Health to Happiness.” Today, we delve into a simple yet profoundly beneficial yoga practice: Lion Pose.
Also known as “Singh Mudra,” Lion Pose is a powerful yoga posture that promotes strength, courage, and confidence while helping to reduce stress, anxiety, and depression.
Benefits of Lion Pose
1. Physical Benefits
Strengthens the immune system.
Tones the chest, shoulders, neck, and back.
Encourages deep and regular breathing, supporting healthy lungs.
2. Mental Benefits
Reduces stress, anxiety, and depression.
Calms and focuses the mind, enhancing sleep quality and meditation practices.
3. Other Benefits
Boosts confidence and cultivates a positive mindset.
May lower blood pressure and improve mood.
Enhances facial beauty and gives your eyes a natural massage.
How to Practice Lion Pose
Start Position:
Come down onto your knees and palms with your palms at shoulder level.
Spread your feet hip-width apart.
Alignment:
Keep your hands aligned with the shoulders, forming a 90-degree angle from shoulders to palms.
Create another 90-degree angle from hips to knees.
Inhale and Move Backward:
Slightly move your body backward.
Exhale and Engage:
Stick your tongue out completely.
Inflate your chest forward and direct your gaze upward.
Exhale completely, ensuring all facial muscles stretch.
Observe:
Slowly bring your tongue back and return to the starting position.
Focus on your throat and facial muscles, ensuring a “scary lion-like” expression.
Duration:
Perform the pose 5-7 times for 3-4 minutes, followed by a minute of observation.
Precautions
Avoid this pose if you have high blood pressure or neck issues.
Lion Pose is a transformative addition to your yoga practice. It cultivates physical strength and mental calmness, empowering you to face life’s challenges with grace and confidence.
We pray for God’s blessings upon you. May you be happy, healthy, and joyful!
Greetings to everyone! Welcome to our program, “From Health to Happiness.” Today, we will discuss a simple yet highly beneficial yogic exercise known as Bicycle Pedaling Movement. This practice resembles mimicking the motion of cycling and offers numerous health benefits.
Benefits of Bicycle Pedaling Movement
Helps Reduce Belly Fat: This exercise is effective in burning excess fat accumulated around the abdomen.
Strengthens Abdominal Muscles: It enhances the strength and endurance of the abdominal muscles.
Improves Digestion: The exercise promotes a healthy digestive system by activating the core muscles.
How to Perform Bicycle Pedaling Movement
Lie down on a yoga mat or a soft surface on your back.
Place your elbows close together, aligned with your shoulders.
Keep your chest expanded, resembling the posture of Lord Hanuman.
Bring your heels and toes together and slowly bend your knees towards your chest.
Lift both legs up at a 90-degree angle and then slowly lower them without letting the heels touch the ground.
Perform the exercise in a clockwise direction for 1.5 to 2 minutes.
Rest briefly, then repeat the exercise in an anti-clockwise direction for the same duration.
After completing both directions, relax in the Shavasana (Corpse Pose) for a few minutes.
Precautions
Elbow and Shoulder Alignment: Ensure that your elbows and shoulders are in a straight line.
Expand Your Chest: Keep your chest expanded during the exercise for maximum benefits.
Relax Your Neck: Keep your neck muscles relaxed throughout the practice.
Knees Together: Maintain contact between your knees while performing the exercise.
Difficulty in Lifting Legs: If lifting your legs to a 90-degree angle is challenging, try lifting them to a 60-degree angle instead.
Practice with One Leg: If both legs are difficult to lift simultaneously, perform the exercise using one leg at a time.
Special Considerations
Pregnant women, those experiencing menstruation, or individuals with hernia, ulcers, or stomach pain should perform this exercise with one leg only.
Practicing with eyes closed can increase the benefits of the exercise.
After 3-4 minutes of practice, take at least 1 minute for self-observation and relaxation.
Suggested Duration
For General Practice: Perform for 1.5 minutes from bottom to top and 1.5 minutes from top to bottom.
For Those Aiming to Reduce Belly Fat: Practice for 2 minutes in each direction for better results.
After completing the exercise, rest in Shavasana, keeping your legs apart with toes pointing outward. When ready to get up, roll to your side before sitting up. Regular practice of this exercise can help melt away excess belly fat and promote a healthy and toned body.
May the blessings of the Supreme Power always be upon you. Stay happy, healthy, and full of joy!
Yoga Instructor Dhakaram Founder, YogaPeace Institute
Greetings to all of you with a smile! Welcome to our program “One Step from Health to Happiness.” In our last session, we explored Agnisar Kriya and Uddiyana Bandha. Today, let’s move forward with Nauli Kriya, the next step in our journey toward holistic wellness.
Introduction to Nauli Kriya
As outlined in Maharishi Patanjali’s Ashtanga Yoga, the yogic path consists of several steps like Yama, Niyama, Asana, Pranayama, and more. In a similar sequence, the Gheranda Samhita describes six purification practices known as Shatkarma: Dhauti, Basti, Neti, Nauli, Tratak, and Kapalabhati. These practices purify the body, with Nauli Kriya specifically focused on cleansing and strengthening the stomach. It is also known as Lauliki Kriya.
Steps of Nauli Kriya
Madhya Nauli Stand with balanced posture, placing equal weight on both feet. Place your palms on your thighs, lean forward slightly, and attempt to pull your abdominal muscles to the center.
Left Nauli Shift all abdominal muscles to the left side by applying gentle pressure on the left thigh.
Dakshina Nauli Similarly, apply gentle pressure on the right thigh to pull all abdominal muscles to the right side.
Nauli Sanchalan (Bhramar Nauli) With both hands on the knees, rotate your abdominal muscles from right to left and then from left to right. Repeat both clockwise and counterclockwise rotations equally.
Benefits of Nauli Kriya
Enhances Digestive Power: Strengthens the stomach muscles and digestive system.
Relieves Constipation: Helps alleviate constipation by massaging abdominal organs.
Supports Weight Loss: Contributes to reducing belly fat.
Alleviates Gas Problems: Eases gas-related issues while toning abdominal muscles.
Precautions
Practice Nauli Kriya on an empty stomach only.
Avoid this practice if you have high body heat or bile dominance.
Pregnant women and individuals with hernias or recent abdominal surgeries should refrain from practicing.
Women should avoid Nauli Kriya during menstruation.
People with back pain should also avoid Nauli Kriya.
Post-Practice Tip
After practicing Nauli Kriya, enjoy a glass of warm milk mixed with two spoons of ghee, dry ginger, and black pepper. This combination strengthens the abdominal muscles from within. Practice Nauli Kriya in repetitions of seven: seven clockwise rotations and seven counterclockwise.
Thank you, and with heartfelt gratitude! Stay happy, keep smiling, and may God bless you with health and joy! 🙏
“Yoga can transform everyone, but we cannot change anyone.” These are the words of Yogacharya Dhakaram Sapkota, a renowned yoga instructor from Jaipur. Yogacharya Dhakaram, the founder of Yoga Peace and a recipient of numerous national and international awards, began his yoga journey in 1989 under the guidance of his guru, Suraj Karan Jindal, in Jaipur.
In 1998, Dhakaram, along with his dear friend Sharat Dhakad, established Yoga Peace, an institution that offers classes and workshops for people of all levels, with a focus on therapeutic yoga. He is well-versed in acupressure, acupuncture, Sujok therapy, twist therapy, smile meditation, smile yoga, and naturopathy. To date, Yoga Peace has trained over 3,000 yoga instructors who are now spreading the art of yoga across the world. The institute has also helped more than 50,000 people overcome ailments like high blood pressure, arthritis, asthma, thyroid issues, knee pain, and sciatica through regular yoga practice, without the need for medication.
What types of yoga training or classes are offered at your institute that benefit people?
We offer six distinct types of services:
Yoga Teacher Training Program: A rigorous 8-month, 1,800-hour program with daily 8-hour sessions. People from India and abroad participate in this program to become certified yoga instructors.
Therapeutic Yoga: Therapeutic Yoga session at YogaPeace is a personalized session that uses props, yoga poses, breathing exercises, and meditation to improve physical and mental health for people with specific health conditions.
Anandam for Corporates: This program trains corporate professionals to be energetic and productive, helping them perform their tasks with joy and enthusiasm.
Yoga for Sports: Since yoga is recognized as a sport in India, we prepare individuals for yoga competitions.
Anandam: This program teaches techniques for physical, mental, and spiritual growth, aiming to bring joy into one’s life through regular asanas, pranayama, and meditation. Dhakaram emphasizes that while yoga can transform everyone, we cannot change anyone.
Anandam for Students: Designed for parents, teachers, and children, this program helps improve children’s concentration, memory, and personal development through engaging and fun methods.
Many people with busy schedules cannot attend yoga centers for one or two hours a day. Can you suggest 10-15 minute yoga routines for different times of the day to help them stay fit?
Any amount of yoga is beneficial, and an hour to an hour and a quarter daily is ideal for feeling your best. However, if time is limited, here’s a short routine:
Morning: 3 minutes of Tadasana, 3 minutes of Bhastrika pranayama, and 3 minutes of meditation.
After lunch: 5 minutes of Vajrasana, 5 minutes of Bhramari pranayama, and 5 minutes of deep breathing or Anulom-Vilom pranayama.
Before dinner: 2 minutes of Konasana, 5 minutes of seated Katichakrasana or Bharadvajasana, and 3 minutes of Uttanasana.
How can we use breathing exercises to stay fit, and which exercises should we do?
Breathing is essential to life, but dedicating 15-20 minutes daily to deep breathing is highly beneficial. It can be done at any time of the day and is simple yet effective.
However, for maximum benefit, deep breathing and meditation should be done on an empty stomach in the morning or evening, or in Vajrasana after a meal.
How have you improved your health through yoga, and what changes have you experienced?
I remain joyful and never compromise my happiness. No matter the ups and downs of life, I don’t stress. I’ve been passionate about yoga since the age of 9, and I continue to practice yoga for about two hours daily.
This year’s International Yoga Day theme is ‘Yoga for Self and Society.’ What does it mean?
If you are healthy, only then can you talk about health and fitness with others. You can inspire those around you by practicing daily. First, love yourself, then your family, and finally, show love for society.
Many working women and housewives don’t practice yoga due to time constraints, and some believe yoga should only be done in the morning. Do you think it’s okay to practice yoga whenever time allows?
If our Prime Minister and legendary actor Amitabh Bachchan can make time for yoga, why can’t we?
Women, in particular, should fit yoga into their schedules in small portions, as surgeries can be costly. For hormonal issues, poses like Sirsasana, Sarvangasana, Setubandhasana, Baddha Konasana, and Uttanasana should be practiced under the guidance of a yoga teacher. Pranayamas like Kapalbhati, Bhastrika, and Bhramari are also recommended. Regular practice can provide relief from PCOD, stress, and thyroid issues, and even lead to their resolution.
BMI tests show that organ weakness can reduce longevity. Which yoga practices help maintain organ health?
For healthy organs, practices such as Baddha Konasana, Tadasana, Uttanasana, Sirsasana, Sarvangasana, Halasana, and Shashankasana are beneficial. For knee and leg health, practice Utthita Trikonasana, Uttanasana, and Gulp Naman Kriya. For back health, practice Tadasana, Bharadvajasana, Jathara Parivartanasana, and Markatasana. For cervical health, practice Griva Shakti Vikasak 1, 2, 3, and 4, along with Skandhchakra. For brain health, Sirsasana, Sarvangasana, Uttanasana, Adho Mukha Svanasana, Bhramari, and Nadi Shodhana pranayama are highly beneficial.
It’s said that you have helped many people control addiction through yoga. Is that true?
Yes, many people struggling with addiction come to us. We incorporate yoga into their daily routine for a few months, and practices like Purvottanasana, Supta Baddha Konasana, Supta Sukhasana, Sirsasana, Sarvangasana, and Setubandhasana help them overcome addiction.
Hari Om, and a smiling greeting to all of you! How are you all? I trust you’re doing wonderfully—healthy, joyful, and full of life. Welcome to today’s program, dear friends.
Today, we will explore five essential yoga asanas (postures) that, when practiced regularly, can transform your life. These five postures are enough to maintain the health of your entire body, from head to toe.
The Importance of These Asanas
It’s crucial to understand why these asanas are important. When we understand the method and the benefits, we perform the practice with our heart and soul. These asanas are not just exercises—they are life-changing practices.
Let’s reflect: when we do yoga asanas, we engage both the body and the mind. Specifically, two of these asanas target the legs, and two focus on the spine, the core of our body’s structure.
In an earlier video, we discussed how walking alone isn’t enough to keep the body fit. We outlined the five asanas you should include in your daily routine. Today, we’re revisiting those asanas with further insights.
The Five Key Yoga Postures
Here are the five asanas we recommend for daily practice:
Tadasana (Mountain Pose): This posture stretches the spine, promoting flexibility and strength. For more information, we have a detailed video on our YouTube channel.
Konasana (Angle Pose): This posture involves bending the spine to the right and left, which is beneficial for spinal health and overall flexibility.
Slowly raise your arms from your sides, bringing your palms together as you stretch them upwards toward the ceiling.
Tighten your buttocks, thighs, knees, and stomach muscles.
Expand your chest and stretch your spine upward.
This asana benefits your spine, hands, legs, lungs, and heart. Practicing it regularly will improve your posture and overall flexibility.
2. Konasana (Angle Pose)
Stand with your feet shoulder-width apart.
Raise your arms above your head, palms together.
Tilt your body to the right, allowing your right hand to rest on your right leg while your left arm stretches overhead.
Repeat on the left side.
This posture strengthens the sides of your torso and helps improve balance and flexibility.
3. Kati Chakrasana (Waist Twisting Pose)
Stand with your feet shoulder-width apart.
Raise your arms to the sides.
Twist your body to the right, bringing your right hand behind your back and touching your navel.
Place your left hand on your right shoulder and twist as much as possible.
Repeat the twist on the left side.
Kati Chakrasana improves digestion, spinal flexibility, and energizes the body.
4. Ardha Chakrasana (Half Wheel Pose)
Stand with your feet together and place your hands on your waist.
Expand your chest and slowly bend backward as far as you can.
Hold the pose for a few seconds before gently returning to the starting position.
This pose strengthens the lower back and promotes better posture.
5. Uttanasana (Standing Forward Bend)
Stand with your feet together.
Raise your hands and slowly bend forward from the hips.
Try to touch your ankles or the floor with your hands, keeping your legs straight.
Uttanasana provides a deep stretch to the hamstrings, calves, and back, and it’s excellent for calming the mind.
These five yoga postures are incredibly beneficial for your body, especially your spine. Practicing them regularly can purify your body, strengthen your core, and improve flexibility. They also enhance brain function and bring peace to your mind.
Incorporate these asanas into your daily routine and experience the profound changes they can bring to your life. Keep practicing, and enjoy the journey toward a healthier, happier you!
A smiling greeting to all of you. Welcome to our special series “A Step from Health to Happiness.” In the previous article, we discussed Agnisar Kriya, and today we will learn about Uddiyana Bandha.
In Patanjali’s Ashtanga Yoga, Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi are mentioned. On the other hand, if we talk about the Gheranda Samhita, it is Rishi Gheranda who first discussed the Shatkarma. Maharishi Gheranda emphasized that it is essential to cleanse the body before performing asanas, with special importance given to the practice of Nauli Kriya. Nauli Kriya, also known as Lauliki Kriya, primarily aims at cleansing the abdomen. Shatkarma includes Dhauti, Basti, Neti, Nauli, Trataka, and Kapalbhati.
Practicing Uddiyana Bandha
Today, we will understand and practice Uddiyana Bandha. As mentioned earlier, Agnisar Kriya should be practiced before performing Nauli Kriya. Once Agnisar Kriya is mastered, one can start practicing Uddiyana Bandha. For Uddiyana Bandha, first, keep a distance of one to one and a half feet between your legs, approximately shoulder-width apart. Place the palms of your hands on your thighs and lean the body forward. Now, completely exhale and pull the abdominal muscles inward, attempting to draw the navel back towards the spine.
When it becomes difficult to hold the breath any longer, slowly stand up and relax. After resting for a while, once the abdominal muscles have relaxed, repeat this process. The practice can be performed for at least 2-3 minutes, and the duration can be increased over time.
This practice can also be done while sitting, but standing offers more benefits.
Benefits of Uddiyana Bandha
Our scriptures state that regular practice of Uddiyana Bandha strengthens the digestive system to such an extent that the stomach can even digest stones. This practice alleviates abdominal issues such as gastritis, acidity, constipation, and indigestion. It also makes the abdominal muscles flexible and strong and helps reduce abdominal obesity.
Precautions
When practicing Uddiyana Bandha, it is essential to keep the following precautions in mind:
This practice should only be done on an empty stomach.
Individuals with a Pitta constitution, who have excess body heat, should avoid over-practicing this technique.
Excessive practice of Uddiyana Bandha can dry out the abdominal muscles, potentially leading to constipation.
Pregnant women should not practice this technique.
Those with hernias, or ulcers, or who have undergone abdominal surgery should avoid this practice.
Women should avoid this practice during menstruation.
Those with back pain should also refrain from practicing this technique.
Thank you very much, and we are grateful for your continued support. May you remain joyful and keep smiling, and this is our prayer to God.
Om shanti. Welcome to Yogapeace Sansthan’s program, “One Step Towards Health and Happiness.” Today, we explore the practice of meditation.
Many believe meditation is complex, but it’s neither easy nor difficult. The key is to abide in the present moment, free from the grip of past and future worries. Our minds, like pendulums, swing between them. The technique we’ll discuss will simplify your meditation journey.
Observe Your Thoughts, Don’t Judge Them
You might hear instructions like “don’t meditate here” or “don’t meditate there.” Our minds, like children, rebel against restrictions. Instead, we’ll learn to observe our thoughts without judgment.
Imagine watching traffic from the roadside. You don’t try to stop the vehicles; you simply observe their flow. Likewise, observe your thoughts, good or bad, as they come and go.
Finding Your Comfortable Seat
Begin by sitting comfortably in any posture that suits you, such as Padmasana (lotus), Sukhasana (easy pose), Siddhasana (perfect pose), or Vajrasana (diamond pose). Ensure your back and neck are straight, with an expanded chest and relaxed stomach muscles.
If you have back pain, use a cushion or block for support. You can even sit on a sofa, chair, or bed. Place your hands in Dhyana Mudra (meditation posture) on your lap and gently close your eyes. Soften your gaze and focus on your inner state. Relax your neck and facial muscles completely.
Letting Go of Thoughts
Thoughts will arise, but simply observe them. Don’t chase them away or dwell on them. Just as uninvited guests eventually leave if ignored, so too will your thoughts when you detach from them.
Meditation Anywhere, Anytime
Meditation isn’t confined to a specific place. You can practice it in a car, bus, train, airplane, office – anywhere!
Open Your Eyes and Embrace the Benefits
Slowly open your eyes. Regular meditation will gradually reduce thought fluctuations. When we pay attention to something, it takes hold of our minds. By detaching from thoughts, we take back control.
Practice Regularly, Experience the Shift
Whenever you feel stressed, incorporate meditation into your routine. You don’t need a special place – just 5-10 minutes a day. Yogacharya Dhakaram suggests that within 7 days of daily meditation, you’ll experience positive changes in your body and mind.
Ye… Shiva… Ao… Shiva… Ye… Shiva Shiva Shiva Shambhu… (Music) Jai Jai Shambhu… Har Har Mahadev…
Shiva Shiva Shiva Shiva Shambhu.. Shiva Shiva Shiva Shiva Shambhu.. Shiva Shiva Jai Jai Shiva Shiva Shiva Jai Jai Shiva Shiva Shiva Jai Jai Shiva Shiva Shiva Jai Jai Shiva Shiva Shiva.. Jai Jai Shiva. Shiva Shiva .. Jai Jai Shiva. And we pray Shiva And we pray Shiva Narayan Narayan Narayan.. Narayan Narayan Narayan… Shiva Shiva Jai Jai Shiva Shiva Shiva Jai Jai Shiva And we pray Shiva And we pray Shiva Narayan Narayan Narayan.. Narayan Narayan Narayan… (Music)
Jesus Jesus Jai Jai Jesus Jesus Jesus Jai Jai Jesus And we pray Jesus And we pray Jesus
Jesus Jesus Jai Jai Jesus Jesus Jesus Jai Jai Jesus And we pray Jesus And we pray Jesus Narayan Narayan Narayan.. Narayan Narayan Narayan… (Music)
Allah Hu Allah Jai Jai Jai Allah Allah Hu Allah Jai Jai Jai Allah And we pray Allah And we pray Allah Narayan Narayan Narayan.. Narayan Narayan Narayan…
Allah Hu Allah Jai Jai Jai Allah, Allah Hu Allah Jai Jai Jai Allah
And we pray Allah And we pray Allah Narayan Narayan Narayan.. Narayan Narayan Narayan…
Buddha Narayan, Mahavir Narayan, Sai Narayan, Nanak Narayan, Devi Narayan Narayan Narayan Narayan.. Narayan Narayan Narayan…
Buddha Narayan, Mahavir Narayan, Sai Narayan, Nanak Narayan, Devi Narayan Narayan Narayan Narayan.. Narayan Narayan Narayan…
Narayan Narayan Narayan Narayan Narayan Narayan Narayan Narayan Narayan Jai Jai Shambhu oo Narayan Narayan Narayan Har Har Mahadev Narayan Narayan Narayan Narayan Narayan Narayan Narayan Narayan Narayan Narayan Narayan Narayan Narayan Narayan Narayan
Hari Om, lovely friends! Smile greetings and a warm welcome From Health to Happiness program. Today, we’ll embark on a journey to discover the art of sitting properly. You might not think much about it, but sitting comfortably is an essential skill, both for your physical and mental well-being. In the language of yoga, we call this simple yet powerful practice Sukhasana, or Easy Pose.
Why Proper Sitting Matters
Before we delve into the how, let’s explore the why. Sitting incorrectly can wreak havoc on your body, leading to a cascade of discomfort and pain in your lower back, knees, ankles, and even toes. Improper posture can also push your abdomen forward, constricting your chest and limiting precious oxygen flow to your lungs.
Think of it like this: when you sit correctly, you create a harmonious balance within your body. This not only reduces the risk of pain but also allows your abdomen to move freely, liberating your chest for effortless breathing and fostering a sense of inner calm.
Sitting with Grace: Mastering Sukhasana
Now, let’s unlock the secrets of sitting beautifully and effortlessly in Sukhasana:
Ground Yourself in Dandasana: Begin by sitting on the floor with your legs comfortably stretched forward. This is Dandasana, or Staff Pose, the foundation for Sukhasana.
Cross Your Legs with Care: Gently bend your right leg and tuck your ankle under your left thigh. Repeat the same with your left leg, placing your ankle beneath your right thigh. Ensure your knees are comfortably close to your torso, not straining outwards.
Balance is Key: Imagine your buttocks as two bowls holding equal amounts of water. Gently press your palms into your buttocks to ensure weight is evenly distributed, preventing any lopsidedness.
Channel Hanuman’s Strength: Extend your shoulders back and open your chest, emulating the mighty Hanuman. Sit up tall, lengthening your spine, but without straining. Remember, graceful strength is key!
Abdominal Harmony: Gently draw your abdomen inwards, finding a natural balance between engagement and relaxation. Avoid forcefully sucking in your stomach.
Shoulder Roll Back: Release any tension in your shoulders by rolling them back and down. Let your arms rest comfortably by your sides or on your knees.
Find Your Comfort Zone: Take a deep breath and relax. Adjust your position slightly if needed until you find a sweet spot of effortless comfort.
Remember These Pointers:
Keep your abdomen tucked in, not protruding outwards.
Maintain a straight and elongated spine.
Ensure both legs are comfortably tucked under the opposite thighs.
Beyond the Pose: Additional Benefits of Sukhasana
Sitting comfortably in Sukhasana isn’t just about looking good (although it does do that too!). It offers a plethora of benefits for your entire being:
Rest and Rejuvenation: This pose provides deep relaxation to all parts of your body, melting away stress and tension.
Enhanced Circulation: Sukhasana improves blood flow throughout your body, nourishing your organs and tissues.
Digestive Delight: This pose gently stimulates your digestive system, promoting healthy gut function.
Tips for the Beginner:
If sitting cross-legged for an extended period feels challenging, don’t be discouraged! Start slow and gradually increase your sitting time as you build flexibility and strength. You can also use props like cushions or blocks to support your knees and hips.
Embrace the Power of Proper Sitting:
Sukhasana may seem like a simple act, but its impact on your well-being is profound. By incorporating this practice into your daily routine, you’ll cultivate a sense of physical and mental ease that ripples through every aspect of your life. So, take a deep breath, find your Sukhasana, and experience the joy of sitting in peace and harmony.
Yogacharya Dhaka Ram
Founder, Yoga Peace Sansthan
For further exploration and guidance, visit www.yogapeace.org
Remember, friends, the journey to mindful living begins with each conscious breath and every intentional movement. Namaste!
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