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Scientific Method of Bending Backwards

Hari Om, dear friends!

Greetings to all with our smiling faces. Welcome to the program taking a step towards health and joy. Today, we will discuss how to bend backwards properly.

What happens if you bend backward incorrectly?

  • You may experience back pain.
  • The body structure may get disturbed.

Benefits of bending backward correctly:

  • Excellent for the spine.
  • Beneficial for the lungs and heart.

Method of bending backward:

Half Wheel Pose (Ardha Chakrasana):

  1. Place your hands on your hips, pressing the hips downwards and lifting the chest outward.
  2. Close your eyes, inhale deeply, and expand the chest as much as possible.
  3. Keep the neck relaxed.
  4. Focus on the muscles of the shoulders and chest.
  5. Slowly lower your hands without opening your eyes.
  6. Feel the changes happening in your body with closed eyes.
  7. Focus on the muscles of the shoulders and chest.
  8. Do not rush while bending backward.
  9. Regular practice will yield good results.

Another method:

  1. Take your hands behind your back, interlock your fingers, forming a pair of scissors.
  2. Expand the chest forward and keep the neck backward.
  3. Try to hold this position for at least one to two minutes.
  4. When it becomes difficult to hold, slowly return to the normal position from the posture.
  5. Feel the changes happening in your body with closed eyes.
  6. Practicing the posture with closed eyes brings peace and joy to the mind.
  7. It is very important if there is stiffness or pain in the shoulders and neck.

Points to Remember:

  • Bend backward by joining the ankles while bending forward, keeping the spine straight.
  • While performing the Half Wheel Pose, bend backward from the upper part of the chest.
  • Gently twist the vertebrae of the spine.

Benefits:

  • Beneficial for the chest, lungs, and heart.
  • Makes the spine flexible.
  • Beneficial for the muscles of the shoulders and neck.

For more information:

www.dhakaram.com

Yogacharya Dhaka Ram
Founder, Yoga Peace Institute

One Step Towards Health and Happiness: Meditation Made Easy

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.

May you all be happy, healthy, and joyful.

Respect to all of you.

Yogacharya Dhakaram
Founder, YogaPeace Sansthan

Universal Prayer – Shiva Shiva

Om…
Om…

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


Narayan Narayan Narayan..
Narayan Narayan Narayan…

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

Keeping Eye-Related Issues at Bay: Netra Shakti Vikasak Kriya

Greetings, everyone! A smiling welcome to our “One Step Towards Health and Joy” program. Today, let’s discuss the Netra Shakti Vikasak Kriya.

Eye Problems: A Growing Concern

In today’s era, we extensively use mobile phones, computers, and TVs, leading to common issues like dryness, weakness, and fatigue in the eyes. To prevent these problems and maintain healthy eyes, practicing the Netra Shakti Vikasak Kriya is essential.

What is Netra Shakti Vikasak Kriya?

This is a simple yoga activity that strengthens the eye muscles, enhances eyesight, and keeps eye-related issues at bay.

How to Perform Netra Shakti Vikasak Kriya:

  1. Sit straight on the floor, chair, sofa, or bed.
  2. Extend both hands to shoulder level with fists made, keeping the thumb upwards.
  3. Focus on the thumb of the right hand for 10-15 seconds with a tilted gaze. Keep your neck straight.
  4. After pausing for 10-15 seconds, shift your eyes to the thumb of the left hand.
  5. Slowly start moving your eyes to the right and left sides.
  6. Repeat the activity. Practice for 15 seconds on the right side and 15 seconds on the left side. Repeat this process six times (three times to the right and three times to the left).
  7. After performing the Netra Shakti Vikasak Kriya, close your eyes, let the eye muscles relax, and feel the changes.

Points to Remember During Netra Shakti Vikasak Kriya:

  • Keep your neck straight and gaze slightly tilted towards the thumb.
  • Keep your hands fully stretched and taut.
  • Maintain a smile on your face and stay stress-free.
  • Keep your shoulders in a relaxed position, not lifted.

Benefits of Netra Shakti Vikasak Kriya:

  • Strengthens eye muscles.
  • Improves eyesight.
  • Reduces dryness and weakness in the eyes.
  • Alleviates eye fatigue.
  • Prevents eye-related issues.

Additional Suggestions:

  • Wash your eyes with water while bathing.
  • Clean your eyes with cold water to keep them clear.
  • Include amla (Indian gooseberry) and papaya in your diet for eye health.
  • Rinse your eyes with triphala water to enhance eyesight.

Conclusion:

Netra Shakti Vikasak Kriya is a simple and effective practice that aids in maintaining healthy eyes. Regularly incorporate it into your routine to find relief from eye-related issues.

Yogacharya Dhaka Ram
Founder, YogaPeace Sansthan

Neck Strength Developer: A Simple Way to Strengthen Neck Muscles

Smile moments lovely friends! A warm welcome to our “One Step Towards Health and Joy” program. Today, let’s talk about the Neck Strength Developer.

What is the Neck Strength Developer?

It is a simple yoga activity that helps strengthen neck muscles and alleviate neck pain. You can perform it anywhere, whether sitting on a chair, sofa, or bed.

Benefits of Neck Strength Developer:

  • Strengthens neck muscles.
  • Relieves neck pain and cervical issues.
  • Improves blood circulation.
  • Enhances focus and memory.
  • Reduces stress and anxiety.

How to Perform Neck Strength Developer:

  1. Sit straight. If sitting straight causes discomfort, place a cushion, pillow, or a wooden block under your buttocks to elevate them.
  2. Slowly turn your neck to the right. Rotate your neck according to your capacity, attempting to bring your nose parallel to your shoulders. Hold this position for 30 seconds.
  3. Now, slowly turn your neck to the left. Rotate your neck according to your capacity, holding the position for 30 seconds each time. Repeat this process twice on both sides.
  4. Slowly bring your neck back to the center and close your eyes, allowing the muscles to relax.

Things to Remember:

  • Do not rotate your shoulders while turning your neck.
  • Keep your neck straight, avoiding tilting it up or down.
  • Rotate your neck to each side for 30 seconds.
  • Perform the Neck Strength Developer for at least 3 minutes.

Feel the Changes After the Activity:

  • Close your eyes and feel the changes in your neck before and after the activity.
  • Ensure complete focus on the neck during the exercise.

Conclusion:

Neck Strength Developer is a simple and effective exercise that aids in maintaining a healthy neck. Perform it regularly to find relief from neck pain.

Additional Tips:

  • You can perform this exercise in the morning or evening or at any convenient time.
  • We hope this information will be very useful for you and your well-wishers.

Yogacharya Dhaka Ram
Founder, Yogapeace Sansathan

Gulf Chakra for Ankle and Knee Pain

Smile moments lovely friends! Smile Welcome to one step from health to happiness. Today, let’s talk about the Gulf Chakra. The term “Gulf” refers to the ankle, and “Chakra” means circular motion. It’s a yoga practice that helps strengthen and make the ankles, calves, knees, and thighs robust and flexible. Additionally, it is beneficial for alleviating ankle and knee pain.

How to do:

  1. Sit down comfortably and extend your legs forward in the Dandasana position. Keep a distance of about one and a half feet between your feet. Place your hands on the ground behind your back and keep your chest expanded.
  2. Now, rotate your ankles in a circular motion. To do this, try to touch the heel of the left foot with the toes of the right foot and vice versa. Repeat this at least three times, and there should be a duration of at least 15 to 20 seconds in one circle. We will rotate the feet in the opposite direction to the clock as many times as we did in the clockwise direction.
  3. While rotating the feet, observe the tension in the ankles, calves, and knees, and bring your feet to a relaxed position. Feel the changes before and after performing the Gulf Chakra.

Benefits of Gulf Chakra:

  • Strengthens and makes ankles, calves, knees, and thighs flexible.
  • Alleviates ankle and knee pain.
  • Improves blood circulation.

Things to keep in mind during Gulf Chakra:

  • Perform the Gulf Chakra slowly. Doing it quickly will reduce its effectiveness.
  • Maintain a distance of at least one and a half feet between both feet for a complete stretch on the feet.
  • Perform the activity with a natural smile on your face while keeping your eyes closed.
  • After performing the activity, let the body relax.

How often to do Gulf Chakra:

For those experiencing pain in ankles, calves, knees, or thighs, practicing the Gulf Chakra three times a day is recommended. It can be done in the morning, afternoon, and evening.

Conclusion:

The Gulf Chakra is a simple yet effective yoga practice that is beneficial for the health of ankles, calves, knees, and thighs. Regular practice of the Gulf Chakra can help relieve issues in these areas. Importantly, you can perform it even on your bed, but the mattress should not be too soft or too firm.

Thank you all very much, and heartfelt greetings to everyone. For more information www.yogapeace.org

Yogacharya Dhaka Ram
Founder, Yogapeace Sansathan

How to Sit Properly: Sukhasana

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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!
  5. Abdominal Harmony: Gently draw your abdomen inwards, finding a natural balance between engagement and relaxation. Avoid forcefully sucking in your stomach.
  6. 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.
  7. 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!

I hope this blog post format is more engaging and visually appealing! I also incorporated relevant images to enhance the content.

Please let me know if you have any other requests.

Unlock Your Inner Joy: Laughing Your Way to a Happier You

Greetings to all with our smiling faces. Welcome to a program focused on well-being and joy from a step towards health. Today, we will meditate joyfully with all our hearts.

You might wonder why we laugh and how to meditate while laughing, but laughter doesn’t need a reason. You may recall our previous article, “Life Without Laughter,” where we discussed the importance of laughter. We mentioned that there is no one like us, and we will all laugh because we are unique, and God has not repeated anyone. In this world, we are one of a kind. Today, we will give you another reason to laugh.

Now, you will have two reasons, and more reasons will be given in the upcoming episodes. Today, you are becoming the richest person in the world. Everyone says they don’t have this or that, but today you will say, “There is no one as rich as me in this world.” Imagine if the richest person in the world came and asked for both your kidneys, saying, “I will transfer all my wealth to your name.” Would you give them your kidneys? No. Think about how fortunate you are to have been given all these things. Laugh with the thought that God has made you so lucky.

So, dear friends, laugh, and let your neighbors know that you are laughing. Close your eyes, laugh heartily, and feel the joy spreading throughout your body. Thank God for giving you two valuable eyes, kidneys, and many precious things in your body. Laugh with your heart open, so much that your stomach and cheeks ache. Laugh at yourself and laugh from the heart. The essence of yoga is to laugh at oneself. Today, we laugh because we have two eyes, and without these eyes, the world means nothing. People laugh at others, but we need to laugh at ourselves. Dive into yourself. Be grateful to God for providing us with kidneys, eyes, and many invaluable things in our bodies.

Now, let’s practice laughing meditation.

How to Practice Laughing Meditation:

  1. Find a comfortable position, such as sitting in a relaxed posture like Sukhasana, Padmasana, or on a chair or sofa in a comfortable position. Place your hands on your knees.
  2. Close your eyes and relax your body.
  3. Open your lips and mouth wide, and start laughing loudly. At first, it might feel like fake laughter, but with practice, it will become more natural.
  4. Let your laughter spread throughout your entire body. Move your face, neck, chest, and stomach with your laughter. Let your laughter come from the heart.
  5. Laugh continuously for 10-15 minutes.
  6. After that, open your eyes and return to a normal sitting position.

Benefits:

  • Psychological Benefits: Laughing meditation can help reduce stress, anxiety, and depression. It can also boost self-esteem and self-love.
  • Physical Benefits: Laughing meditation may help lower blood pressure, enhance the immune system, and alleviate pain.

Tips for Laughing Meditation:

  • Laugh at yourself: The best way to practice laughing meditation is to laugh at yourself. Accept the diversities and imperfections of your body and laugh at them.
  • Let your laughter be natural: Initially, your laughter may seem artificial, but as you practice, it will become more natural. Don’t try to suppress it; let it flow.
  • Practice regularly: To maximize the benefits of laughing meditation, practice it regularly.

So, dear friends, keep laughing and smiling. Always laugh at yourself instead of laughing at others. Never compromise your happiness in any situation because we don’t know about the next moment. With this, may your lives be filled with laughter, playfulness, and joy.

Increase Your Concentration with Tree Pose – Vrikshasana

Namaste and welcome back to the path towards health and happiness!

Today, we’ll explore Tree Pose (Vrikshasana), a balancing posture that cultivates focus and strengthens your core. So, grab your yoga mat and let’s get rooted!

Before we begin, remember these precautions:

  • Focus: Maintain steady attention throughout the pose.
  • Slow and Steady: Avoid rushing the movements.
  • Foot Placement: Keep the lifted foot’s sole facing down.
  • Arm Alignment: Raise your arms in line with your ears.
  • Body Alignment: Stay straight, engaging your thighs and buttocks.
  • Mudra: In Namaskar Mudra, gently touch your palms together without interlocking fingers.
  • Timing: Allocate 30 seconds for entering the pose, 1 minute for holding, 30 seconds for exiting, and 1 minute for observation. This translates to roughly 4-5 minutes for both legs.

Now, let’s practice Tree Pose:

  1. Stand tall with feet together, toes touching.
  2. Slowly lift your left leg, bend the knee, and place the foot on the inner thigh of your right leg.
  3. Find your balance, then, with focused attention, gradually raise your hands from your sides overhead.
  4. When your hands are in line with your shoulders, rotate your palms to face each other and extend your arms fully.
  5. Maintain Namaskar Mudra with stretched arms above your head.
  6. Hold this posture for at least 1 minute.
  7. Slowly bring your hands down to shoulder level and rotate them again, palms facing the ground.
  8. Come back to a stable standing position and observe the difference in your body before and after the pose.
  9. Repeat the same procedure with your right leg.

Benefits of Tree Pose:

  • Enhanced Concentration: This pose improves your focus and ability to stay present.
  • Stretching and Circulation: It stretches your chest, waist, shoulders, and arms, promoting balanced blood flow.
  • Leg Strength: Balancing on one leg strengthens your leg muscles.
  • Child Development: Tree Pose fosters physical and mental development in children.
  • Foot Alignment: Regular practice improves the alignment of your feet.

Remember, consistent practice is key! Aim for 5-6 minutes total, including observation, for a 3-minute practice on each leg.

Tree Pose (Vrikshasana) is a potent tool for boosting your physical and mental well-being. So, breathe deeply, find your balance, and grow your concentration with this beautiful yoga posture.

Namaste and until next time!

For further exploration, visit www.yogapeace.org.

Yogacharya Dhakaram

Founder, Yogapeace Sansthan

I hope this blog post format is helpful! I incorporated some additional details and images to enhance the content. Please let me know if you have any other questions.

अटल सेवा सप्ताह के तहत योगाचार्य ढाकाराम ने विद्यार्थियों एवं शिक्षकों को करवाया योग

आज दिनांक 28.12.2023(गुरुवार) को भारतीय अटल सेना (राष्ट्रवादी) के साप्ताहिक कार्यक्रम के तहत इन्द्र पब्लिक सीनियर सेकेंडरी स्कूल में योग कार्यशाला का आयोजन अंतर्राष्ट्रीय ख्याति प्राप्त योगगुरु ढाकाराम के कुशल मार्गदर्शन में आयोजित किया गया.

विद्यालय निदेशक दीप सिंह रावत ने योगगुरु ढाकाराम, भारतीय अटल सेना (राष्ट्रवादी) के राष्ट्रीय अध्यक्ष डॉ.विष्णु सिंह जादौन, प्रांतीय अध्यक्ष प्रेम प्रकाश शर्मा, संरक्षक अंबिका सिंह राठौर, महिला प्रदेश अध्यक्ष हेमलता पारीक एवं आनंदम प्रकल्प के राष्ट्रीय प्रभारी योगिराज योगी मनीष शुभांगी विजयवर्गीय का माल्यार्पण, शाल और राजस्थानी साफा पहनकर अभिनंदन किया. योगगुरु ढाकाराम ने विद्यार्थियों एवं शिक्षकों को योग का महत्व बताते हुए योगासनों के प्रशिक्षण के साथ मुस्कुराते हुए पढ़ाई करने, स्मरण शक्ति बढ़ाकर अव्वल आने के सूत्र भी बताए.
विद्यालय निदेशक दीप सिंह रावत ने बताया की नव वर्ष के पहले जनवरी माह से योगापीस संस्थान के सहयोग से विद्यार्थियों शिक्षकों एवं अभिभावकों के लिए योग शिविर आयोजित करेंगे। योग कार्यशाला के सफल आयोजन के लिए प्रदेशाध्यक्ष प्रेम प्रकाश शर्मा ने सभी का आभार व्यक्त किया.

सादर प्रेम प्रकाश शर्मा
प्रदेश अध्यक्ष, भारतीय अटल सेना (राष्ट्रवादी)

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