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:
Sit straight. If sitting straight causes discomfort, place a cushion, pillow, or a wooden block under your buttocks to elevate them.
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.
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.
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.
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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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:
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.
Close your eyes and relax your body.
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.
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.
Laugh continuously for 10-15 minutes.
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.
*जीओ गीता वैश्विक अभियान के तहत योग पीस संस्थान में एक मिनट, एक साथ गीता पाठ संपन्न*
23 दिसंबर, गीता जयंती के तहत विश्व शांति, सदभाव, सुख समृद्धि, पर्यावरण शुद्धि एवं राष्ट्र गौरव वृद्धि के उद्देश्य से गीता मनीषी महामंडलेश्वर ज्ञानानंद महाराज की प्रेरणा से हुए वैश्विक अभियान के तहत योगापीस संस्थान में योगाचार्य एवं योग विद्यार्थियों ने प्रातः 11:00 बजे एक मिनट, एक साथ, सामुहिक गीता पाठ एवं गीता जी आरती की गई।
देश के साथ प्रदेशों से योग प्रशिक्षक का प्रशिक्षण प्राप्त करने आए योग विद्यार्थियों को योग पीस संस्थान के संस्थापक योग गुरु योगाचार्य ढाकाराम ने गीता जी के श्लोको का संस्कृत वाचन करवाने के साथ ध्यान भी करवाया एवं संस्थान के योग निदेशक आध्यात्मिक वक्ता एवं लेखक योगी मनीष भाई विजयवर्गीय ने श्लोको की हिंदी में व्याख्या करते हुए अंत में कहा कि योगेश्वर भगवान श्री कृष्ण के श्री मुख से गाए गए गीत श्रीमद गीता जी का नियमित अध्ययन और चिंतन करने के साथ व्यवहारिक जीवन में जो उसे जिएगा उसकी बाहरी और आंतरिक दोनों जगत में उसकी विजय निश्चित है क्योंकि कृष्ण सदैव उनके साथ होंगे और जहां कृष्ण वहां विजय निश्चित और सुनिश्चित है। जीवन के संग्राम में हर कोई विजेता बने इसी लोक कल्याणकारी उद्देश्य से गीता जयंती पर विश्व भर में राष्ट्रीय संत महामंडलेश्वर ज्ञानानंद महाराज ने जीओ गीता वैश्विक आंदोलन चलाया है, जिसमें योगपीस संस्थान सहभागी बना है।
जयपुर। प्यारे मित्रों आज से हम प्रारंभ कर रहे हैं योग की एक सीरीज जो आपके तन, मन और आत्मा में सुख शांति एवं आनंद को पल्लवित एवं सुरभित करने में मदद करेगा।
योगा क्यों ? योगा के फायदे स्वास्थ्य से आनंद की ओर झरने में आपका स्वागत है: अंतराष्ट्रीय योगाचार्य ढाकाराम
एक कदम स्वास्थ्य से आनन्द की ओर अक्सर प्रश्न उठता है, योग हमारे जीवन में क्यों एवं कितना महत्वपूर्ण है? मित्रों, वर्तमान में आम जनमानस में योग के बारे में अनेक भ्रांतियां फैली है अतः हम सर्वप्रथम स्पष्ट करना चाहेंगे की योग का मतलब सिर्फ शरीर को विभिन्न मुद्राओं एवं आकृतियों में तोड़ना, मरोड़ना मात्र नहीं है। योग का मतलब परम आनंद है और इसका प्रारंभ योग पथ पर अग्रणी किसी अनुभवी विशेषज्ञ एवं आचार्य के मार्गदर्शन में विधि विधान से किया जाना चाहिए। प्रिय आत्मन, हम जीवन में जो भी कार्य करते हैं सुख शांति और आनंद के लिए करते हैं, हम यह आनन्द दूसरों में ढूंढते हैं परंतु यह भी सत्य है कि ये आनंद हमें दूसरा अन्य कोई दे नहीं सकता, अब प्रश्न यह उठेगा की सुख शांति और आनंद कहां और कैसे ढूंढा जाए? बस इसी दिशा में हम इस सीरीज में आप पाठकों से आगे संवाद जारी रखेंगे।
Hari Om! Welcome to today’s session of “One Step Towards Health and Happiness.” Today, we’ll explore a simple yet powerful yoga activity called Fist Clenching. This easy exercise, perfect for even while sitting at your desk or on the couch, can bring surprising benefits, especially for those with arthritis or hand pain.
The Procedure:
Start with open hands: Extend your arms forward, palms facing the sky, and fingers spread wide. Maintain a straight back.
Clench tight: Make a fist, squeezing your fingers firmly together for 20 seconds, engaging as much muscle as possible.
Spread wide and rotate: Open your fist, stretching your fingers as wide as you can and focusing on bending your wrists. Hold for 20 seconds, ensuring there’s a noticeable gap between each finger. Remember to rotate your elbows and shoulders as your wrists move.
Repeat and feel the flow: Repeat this sequence of clenching and spreading for a total of six times.
Close with awareness: As you finish, close your eyes and feel the gentle vibrations in your hands. Take a moment to appreciate the relief this activity brings to your wrists, shoulders, and palms.
Benefits of Fist Clenching:
Muscle strengthening: This Yogic kriya targets the muscles in your shoulders, hands, and fingers, particularly beneficial for those with arthritis.
Tennis elbow relief: For those experiencing tennis elbow discomfort, this activity can provide effective relief.
Palm and wrist ease: The clenching and spreading action soothes the palms and eases stiffness in the wrists.
Tips for Practice:
Taking your time with this activity, focusing on understanding and feeling the movement rather than speeding through it, will win the race.
Eyes closed, mind calm: Close your eyes and maintain a calm mind throughout the exercise for deeper awareness.
Share the gift of well-being: If you find this activity beneficial, share it with others and help them unlock the simple joys of yoga.
Consistency is key! Spend three minutes daily on this practice – two minutes on the activity and one minute on mindful awareness. Regular practice of Fist Clenching Yoga will give you a renewed sense of well-being in your hands and throughout your body.
Wishing you all a prosperous and joyful day! Farewell, and may your journey towards health and happiness be filled with light and peace.
गलता पीठाधीश्वर स्वामी सम्पत कुमार अवधेशाचार्य महाराज के सानिध्य,विख्यात योग गुरु योगाचार्य ढाकाराम की प्रेरणा एवं श्रीगलता पीठ के युवराज स्वामी राघवेन्द्र के मार्गदर्शन में जयपुर के तीर्थ श्री गलताजी मंदिर प्रांगण में रविवार को आनंदम योग शिवर आयोजित होगा।
इस शिविर में आमंत्रण एवं योग के प्रति जागरूकता फैलाने के क्रम में आनंदम प्रकल्प के राष्ट्रीय प्रभारी योगी मनीष भाई विजयवर्गीय, शिविर की संयोजिका सीए अंजलि जैन, राजस्थान स्वास्थ्य योग परिषद के मुख्य प्रशिक्षक आनंद कृष्ण कोठारी, समाज सेवी राकेश गर्ग जनसेवीका नीता खेतान एवं समाज सेविका सन्तोष फतेहपुरिया (अध्यक्ष, महिल मण्डल श्री अग्रवाल समाज समिति जयपुर ) ने शहर के विभिन्न स्थानों पर जनसंपर्क किया।
इस दौरान मालवीय नगर विधानसभा के विधायक कालीचरण सराफ, सिविल लाइन विधायक गोपाल शर्मा एवं गौ सेवक समाजसेवी रवि नैय्यर से भी आयोजन समिति ने मुलाकात कर उन्हें सहयोग के लिए आमंत्रित किया है। सभी जनसेवकों ने ने योगपीस संस्थान की तरफ से योग की प्रति जन-जन में जागृति के लिए किए जा रहे प्रयासों की प्रशंसा करते हुए जयपुर के नागरिकों स्वास्थ्य लाभार्थ ऐसे शिविरों की नितांत अनिवार्य आवश्यकता बताई। आनंदम प्रकल्प के राष्ट्रीय प्रभारी एवं शिविर के मुख्य समन्वयक योगी मनीष भाई विजयवर्गीय ने कहा कि जयपुर की पहचान छोटी आनंदम् शिविर काशी के रूप में है। शहर के मंदिरों में प्रतिदिन लाखों भक्तगण आते हैं।
इन भक्तों का तन पूर्ण स्वस्थ हो, शांत मन हो तो आत्म कल्याण सहज होता है। इसी उद्देश्य से जयपुर के मंदिरों में योग शिविर लगाने प्रारंभ किए हैं। इसके साथ ही शहर के लाखों विद्यार्थियों की बेहतरीन स्वास्थ्य के लिए भी कार्य योजना के तहत विभिन्न स्कूलों में भी आयोजित किए जाएंगे। इसी श्रृंखला में श्रीगलता पीठ द्वारा योगापीस संस्थान एवं अंजू देवी मेमोरियल ट्रस्ट के सहयोग से रविवार 10 दिसंबर शाम 4 से 6 बजे तक मंदिर प्रांगण में आनंदम योग शिविर आयोजित किया जाएगा। इसमें योगाचार्य ढाकाराम योग प्रशिक्षण प्रदान करेंगे।
