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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.

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.