Posts Tagged ‘basic yoga’

YOGA… SURELY A SYSTEM OF TOTAL HEALTH

Sunday, December 11th, 2011

yoga teacher trainingBy Dr. Rita Khanna

We have been taking care of the physical body, trying to meet our nutritional needs with adequate vitamins and minerals but we have not been trying to supplement the necessary needs of the mind, the state of the inner being which constitutes real health. Therefore, man has become mentally ill. He does not even know how to think, what to think, or why to think; what to feel, how to feel, or why to feel. His mind is like a motor car being driven by a driver who is heavily drunk. By chance the car may reach its destination, but more than likely it will meet with an accident along the way. Thus it is very important that we have knowledge about controlling the mind, training the mind as a whole, and thereby improving the quality of mental health. This can be achieved surely through Yoga.

EXTERNAL OR INTERNAL CLEANLINESS

You take bath every day. You keep your house clean. It is because you believe that physical cleanliness, external cleanliness is necessary for good health. Do you ever consider the same thing for the mind that particular thoughts have to be cleaned out of the mind? When a thought of fear, anxiety or sorrow comes into your mind, what do you do? You just let yourself go; you fall into it; you do not even try to clean it out of the mind. That is why you are suffering from anxiety, fear, depression, dejection and anger. These thoughts are hitting your mind, infecting your mind just like a virus causes havoc in your body. But a thought is more dangerous, powerful and effective than an ordinary physical virus. When a virus enters your body, it can be treated by certain drugs and medicines. But when a thought enters, when fear strikes, when passions and anxiety get into your mind, you do not know what far reaching effects it is going to have. Therefore, when we talk about health, we must definitely understand that we lack proper knowledge about the health of the mind, the health of the inner being.

YOGA… SURELY A SYSTEM OF TOTAL HEALTH

Yoga is a perfect practical system of physical, mental and spiritual health. According to the basic Yoga philosophy man is a composition of three basic constituents: life force (Prana Shakti), mental force (Chitta Shakti), and spiritual force (Atma Shakti).

Prana is the universal life force, and this body has a certain amount of it. Our existence is a miracle of Prana Shakti. It is on account of Prana that we live, move and grow. This Prana Shakti is not the air we breathe, it is inherent in us; we are born with it. For up to four months the foetus lives on the mother’s Prana, but from the fifth month on, it develops an independent Pranic unit. Life is the manifestation of Prana. When Prana is flowing in the correct voltage, you feel strong, energetic, enthusiastic, and all your sense faculties are sharp. But when the voltage falls, you feel physically weak and exhausted.

online yoga teacher trainingBesides Prana, there is another Shakti in the body called mind or consciousness through which we are able to think, remember, analyse and differentiate. There are so many mental faculties within us and they all are manifestation of the mental Shakti. Prana Shakti and mental Shakti are represented in this physical body by two important flows known as Pingala Nadi and Ida Nadi respectively. The word ‘Nadi’ means flow. In every electric bulb you have two wires, positive and negative. In the same way, in every organ and part of the body, there is a combination of both of these Shaktis. Prana Shakti and mental Shakti pervade the whole body of man. Pranic force is positive and mental force is negative. When these two are connected, they create energy. If there is any disconnection, what happens? If you remove one of the wires from a switchboard, the light will not burn. It is the same in the lower and higher organs. If one of the energies flows and the other does not, then the organs do not function. Therefore, according to Yoga, there should be a balanced distribution of energy to every part of the body from head to toe. If there is any imbalance, there is illness. Prana Shakti and Chitta Shakti are both physical energies.

Atma Shakti, the third type of energy, is spiritual. It is non-physical, transcendental, formless energy. Mooladhara Chakra produces both the physical and spiritual energy, but the spiritual energy is produced by a larger generator. This energy cannot be conducted by either Ida or Pingala. For this there is another line called Sushumna which conducts the spiritual energy from Mooladhara straight up to Sahasrara in order to open the whole brain.

You know that only one part of the brain is functioning; nine parts are locked. These nine parts of the brain contain infinite knowledge, experience and power, but we are not able to utilise it because there is no conscious force. When Sushumna conducts this spiritual energy to Sahasrara Chakra, the dormant parts of the brain become active. Then they not only give you mental health, but also spiritual wealth. When the practitioner of Yoga is able to awaken Kundalini and connect it with Sahasrara through Sushumna Nadi, he becomes the master of the body, mind and spirit.

Therefore, the secret of human health is the proper distribution of the three Shaktis – Prana, mind and spirit. In Yoga this is done through the practices of Hatha Yoga which purify the physical body; Pranayama purifies the channels or Nadis through which energy is distributed; and Meditation stops the flow of Prana and mind and leads the spiritual energy directly to the brain, Sahasrara Chakra. The different branches of Yoga such as Hatha, Raja, Kriya, etc. are very powerful systems for the health, not only of this external physical body, but the health of the whole man in totality.

CONCLUSION

In order to gain total health, it is necessary for the spiritual life to become the base of our ordinary life. Most of us think that spiritual life should be led for the sake of improving the physical life. We have put the cart before the horse. We consider the physical life as the base and the spiritual life as an adjunct, but it should be the other way around. Man’s life is essentially spiritual; the physical life is just one part of his existence. In the same way we have been making many mistakes. We say, ‘Oh, the divine is within us’, as if we were the containers of the divine. When actually it is we who are in the divinity, not the divinity which is in us. This is a different way of thinking which must be developed in order to correct the errors of body, mind and soul, and create harmony on all levels of our being.

There is no doubt that we have been making mistakes on the mental plane, that we have ignored the mind; and this is how we have become sick and unhappy. When we take to the path of Yoga the most important thing for us is the spirit, then the mind, and then the body. In the materialistic philosophy, body is alpha and omega, but in Yogic philosophy, body is not the first and last. This physical body is not everything; it is just a small portion of our infinite existence. We have to maintain this body correctly, but not through medicines, tranquilisers and nutritious food alone. We have to supplement right thinking, philosophy, principles and beliefs. More than that, we have to develop the art of Dhyana Yoga, wherein the eyes are closed but the mind is expanding and becoming more and more brilliant, more aware. Where this little world of name and form alone is not there, but where the infinite existence is before us in an ever expanding vision of universal life.

Aum Shanti

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Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

A popular studio that helps you find natural solutions for complete health.

Also conducts online Yoga Courses & Naturopathy Guidance.

Mobile: + 919849772485

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Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

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The Yoga Basics – Your Guide to the Practice of Yoga

Thursday, September 2nd, 2010

By Joy C. Harrison

Yoga is a great form of exercise. It can help you relax while building lean muscles. It will also help you with your flexibility. Starting a yoga practice may seem daunting, but once you know the basics, you are set. Your guide to the practice of yoga is discussed below.

Yoga is one of those rare forms of exercises where you don’t need specialty equipment. You can wear any clothes you want as long as they are loose fitting, and you don’t need shoes because you’ll be barefoot. Most people who practice yoga do recommend using a mat or blanket to make the floor poses more comfortable.

Practice your yoga in the morning to start your day off with a revitalized and alert mind. You can also do some stretching and breathing exercises at night to help induce a peaceful and restful sleep. Most beginners practice 15 minutes a day of poses and 15 minutes a day of breathing exercises.

A basic yoga session consists of set of warm up exercises, standing poses, sitting poses, twists, supine and prone poses, backbends, and finishing poses. The session will typically follow in that order as each set of exercises builds on the ones before it.

Yoga is not a competitive sport by any means. You do what feels naturally and you will find that you will be able to hold the stretches for longer amounts of time and will be able to hold them much deeper. As with all exercise programs, listen to your body and you will have an enjoyable practice. Namaste!

As a writer for Trampolines with Enclosures and Big Barrel Bat, the writer identifies dozens of products & supplies on the internet.

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Modern Yoga – The 5 Basic Principles

Wednesday, January 6th, 2010

By Sandra R. Infinger

It is argued among scholars that the earliest signs of yoga were evidenced in the stone seals discovered at Indus Valley Civilization (c. 3300-1700 B.C.E.) sites in Pakistan. Figures were depicted in positions resembling a common yoga or meditation pose. The Buddhist texts are probably the earliest texts describing meditation techniques. They describe meditative practices and states which had existed before the Buddha, as well as those which were first developed within Buddhism. In Hindu literature, the term ‘yoga’ refers to the control of the senses and the cessation of mental activity leading to a supreme state, a spiritual discipline, a meditation.

Hatha Yoga is a particular system of yoga that focuses on the purification of the physical body as leading to the purification of the mind and vital energy. Hatha Yoga marks the development of the full body postures now in popular usage. In its many modern variations, Hatha Yoga is the style that many people associate with the word ‘Yoga’ today.

Most people think of yoga as ‘the twisting of ones body into pretzel form’. The true definition of yoga is the union of ones mind, body, and spirit. It is the coming together of the three in one accord that make it possible for ‘the twisting of ones body into pretzel form’. It would be impossible to start out in pretzel form unless, of course, you are a contortionist. So, let’s start with the first principle:

Positive Thinking and Meditation

According to history, Yoga was first referenced as a form of meditation. Meditation has been defined as the self-regulation of attention, in the service of self-inquiry, in the here and now. The various techniques encompass a wide range of disciplines that may emphasize different goals such as a higher state of consciousness, greater focus, creativity or self-awareness, or simply a more relaxed and peaceful frame of mind.

Proper Relaxation

One of the definitions of relaxation is ‘the freedom from activity’, which, for some people in today’s world who are trying to balance home, family, and work, is the equivalence to sleep. Another definition of relaxation is ‘a feeling of refreshing tranquility and an absence of tension or worry’. You should be able to easily reach that level of relaxation if you started with the first principle: Positive Thinking and Meditation.

Proper Exercise

If you cringe when the word exercise is mentioned, then yoga is for you. Yoga involves creating a balance in the body through developing both strength and flexibility through the performance of poses and postures. In simpler terms: strengthening through stretching. The more you practice, the more flexible you become and the more body strength you develop.

Proper Breathing

We all know that breathing is a natural reflexive action. Most of us go about our daily routine without being mindful of our breathing. Yet the average person is unaware that there is a proper way to breathe. We come into the world as good breathers; inhaling and exhaling from our abdomens. Over time, we unlearn this process due to adverse external influences such as stress. Through Yoga you will relearn that slow, deep breathing allows the abdomen to expand bringing into the lungs the amount of oxygen needed to nourish all the cells of the body. It also slows down the heart rate, relaxes muscles and calms the mind.

Proper Diet

Along with breathing, eating is another reflexive action. And, just like breathing, over time we begin to develop an improper means of mollifying our hunger pangs by indulging in junk foods and fast foods. An improper diet has many adverse effects on the human body. Overall, it’s an auto-intoxication, which means self-poisoning. All of the body organs are effected by this auto-intoxication. A proper diet does not mean giving up everything that tastes good. Also, the average person will eat all of what’s in front of them rather than eating until they are full. It’s more a habit than a means to suppressing their hunger. They continue to eat even after they are no longer hungry. An improper diet is learned, therefore, you just need to unlearn it. Take time to look at how and what you eat. Then just slowly begin to give up those bad habits. I don’t recommend anyone going on a crash diet. That too is harmful to the body. It took time for you to learn your bad eating habits, it will take time to unlearn them.

When you consider the 5 basic principles of Yoga, it should be evident to you that gaining total balance of the whole person is a concept that is necessary to the well-being of every human. A beginner’s yoga practice should start you off slowly, as should any new exercise program. Yoga has postures and breathing techniques for almost all diseases, health disorders, allergies, pains, and so on. Many of the exercises are simple and will prove to have a qualitative influence on whatever ails you.

And why not get the whole family involved! Yoga is for everyone of all ages.

I’ve had depression most of my life. The depression has caused other illnesses, as well. Over the years I struggled through it all, mostly for the sake of my dogs. I eventually found an alternative means of healing. I’m no longer on medications. So, I started a website about alternative healing methods. It’s not just about you, it’s about You and Yours. Your health is effected by your surroundings, and in turn, your surroundings are effected by your health. My website is about you, your family, your home, your pets, and your job. You’ve probably tried everything else. Try my website, http://www.healthyyouandyours.com  You just might find the answers you’ve been looking for, the answers you’ve been hoping for.

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Basic Yoga Positions For Beginners

Saturday, September 26th, 2009

Warrior II    By Kathi Duquette

Some basic yoga positions for beginners can give you benefits that you might not think about. You might think you don’t need the basics once you feel you are at an intermediate level, or you might think the basics won’t help you because you are not flexible enough to “do yoga.” All levels of practitioners can benefit from basic yoga positions.

If you are new to yoga or interested in starting a yoga practice, the basics are your starting point. You can always modify a more difficult pose by practicing a basic pose. You can even modify a basic pose. The object is to find the benefit that each pose has for you – inside your own body.

If you are an intermediate yogi, practicing the basics can re-root you to your poses. Sometimes we move through the poses like we’ve been there before and it is easy. Try re-connecting with the basic poses. Be mindful of the four corners of your feet pressing into the ground – making your feet the root of your pose. Stand a little straighter and be aware of how small changes affect how you feel in the pose.

Basic poses can seem like they have no benefit at all, such as mountain pose. It looks like you are simply standing. By actively pushing your feet into the ground and consciously lifting your spine, you are straightening your posture, and strengthening your ankles. By opening your shoulders you are relieving stress in your shoulders and neck and opening your chest to promote full utilization of the lungs. When focusing on your breath you are increasing your cardio respiratory function and endurance. Add in tightening your quadriceps in an upward motion and tucking the tailbone under slightly and you add the benefits of strengthening the upper leg muscles and abdominals. This is all accomplished by simply standing up straight and breathing with awareness.

Other basic poses can have just as many benefits, some physical, some stress relieving, some just feel good. Basic positions for beginners include child pose, forward bend, warrior 1, 2 and 3, triangle pose, cat/cow pose, downward dog, spinal twist and cobra.

You usually want to practice an inversion such as a forward bend which gives your brain a fresh dose of oxygenated blood. A side stretch, a twist, and a back bend will keep your spine lubricated and supple. By moving the spine in different directions with awareness you are improving flexibility and decreasing risk of injury. Back bends stretch the front side of your body, forward bends stretch the back. Twists give your organs a gentle massage.

Overall moving through the poses and breathing with awareness while tuning in to how your body feels builds your mind-body connection. This connection can help you with many things from stress relief to pain relief.

Basic yoga positions can be practiced as often as you like; daily is best to keep the benefits coming. You can practice for 15 minutes or up to an hour (or even more). Fifteen minutes of yoga daily can provide you with a feeling of general well-being. You will be relieving stress while promoting healthy breathing and gentle flexibility.

Practice some basic yoga positions. Pay attention to your body, your breath … yourself.

By Kathi Duquette

Certified Yoga Instructor

Certified Personal Trainer

http://www.basic-yoga-information.com

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Getting Tired of Your Basic Yoga Practice?

Wednesday, July 8th, 2009

Pigeon Pose - Yoga  By Kathi Duquette

Is your basic yoga practice getting old? Are you getting bored with it? Try focusing more inside your body than on your poses. I tell people all the time to find the stretch in their body. Look for the tightness in your muscles and when you find it stay there and breathe into it.

Everyone will find a stretch a little differently. Some people will be able to fold into a forward bend with their palms flat on the floor while others will only be able to reach the front of their thighs. It doesn’t matter where you have to go to find your stretch as long as you can bring your focus inside your body and pay attention to the different parts.

It is magical when you are focusing on a muscle and simply allowing it to stretch and then … ahhh … it releases. When you feel this happen you understand what it means to breathe into a stretch. This is when you can increase your stretch by exhaling a little deeper into it. Your mental focus is the key.

You can practice the same basic yoga poses in every class and make them different by focusing on different areas of your body.

Tired of that forward bend? Try contracting the quadricep muscles in the front thighs and notice if your hamstrings release a little. Tuck your belly up towards your spine and see if that changes your stretch. Close your eyes and focus on the feeling in the muscles you are working and the surrounding muscles.

Downward dog? Press into your fingers and thumbs and lift up through your belly. Notice if it allows your hips to go higher. Press your quadriceps backwards and notice if your heels move closer to the floor.

Upward dog? Push the tops of your feet into the floor and pull up with your quadriceps (even if you practice cobra, activate your thigh muscles and press through the tops of your feet). Send your shoulders down away from your ears and back to open your chest. Do you feel your front body expand?

Triangle? Press the front foot down on the big toe side of the foot. Do you feel the thigh bone move in the hip socket? Lengthen your spine by pulling your head forward and away from the lower back. Does it help to open the top shoulder a little?

Work your poses instead of moving through them. Close your eyes and focus on the areas of the body that you are working. Be aware of your breathing. Try to keep it slow and even. If you find you are struggling with your breath, back out of your pose and readjust so that your mind can be calm.

Making your yoga practice a mind-body exercise increases your awareness of your body. This awareness can lead to a multitude of goodness. When you build awareness you can avoid injuries, react to stress in a healthier manner, and basically call on your practice whenever you need it.

You can reduce stress simply by acknowledging that you are in a stressful situation and breathing to relieve the physical symptoms of stress that you feel in your body. Obviously we can’t always walk away from a stressful situation and take an hour to practice yoga. But if we can be aware of stress and choose how to react to it we can use yoga techniques to relieve some of it.

I met a new student last week who told me that her yoga practice was a gift; a gift that she could take with her wherever she goes and use to her advantage anytime she chooses. I’ve heard this analogy before. I have another student who tells me my yoga classes are similar to having a massage. Students leave relaxed, less stressed and happy; physically and mentally.

We are less stressed because we stop thinking about all that is going on with the world when we focus on ourselves for a little while. It gives the brain a rest even though you are still thinking. During your relaxation, at the end of your practice, try to be present. Being present isn’t always easy or clearly defined. You can always think of what you should be doing or who is waiting for you to do something for them.

Last night I asked my class to think about the world outside of our classroom. Everyone out there is running around doing their ‘things’. I asked them to practice being present for a minute and simply allow any thoughts to drift out of their minds. Be here and let yourself relax – consciously let your brain be peaceful.

So what if we take that feeling and store it in the back of our minds? If we take that calming yoga breath and every once in a while sit back and use it to bring us into a relaxed, peaceful state?

Use your basic yoga practice to strengthen your mind/body connection. Even the basic yoga poses can be a powerful tool if you add focus. Use your yoga to your advantage.

For more detailed information on basic yoga poses please visit my informational website: http://www.basic-yoga-information.com

By Kathi Duquette

Certified Yoga Instructor

Certified Personal Trainer

http://www.basic-yoga-information.com

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Understanding Yoga Techniques

Tuesday, May 20th, 2008

Written By Sarah Russell

If you’re practicing yoga, understanding and applying techniques properly is very important. Yoga can be an important part of an overall campaign to improve your health, since exercise is a big part of preventing disease and staying healthy. It’s one of the most effective methods, since it puts little strain on the body, and provides many other health benefits. It’s also easy to practice yoga wherever you are, since it requires no special equipment. You can do it at home or away, at whatever time you choose. Many people prefer yoga as their method for living a healthy, happy life.

Yoga can help you maintain good internal health, including good circulation, healthy organs, glands and other tissues, as well as providing strength and flexibility to muscles, connective tissue and joints. It’s also been said to help relieve stress and improve concentration. Many people also use yoga as a way to attain spiritual fulfillment.

There are plenty of yoga techniques available. However, there are a few that are very effective, no matter where you are or when you’d like to practice. Here are five basic yoga techniques that form the foundation of many others. They are: relaxation, posture, meditation, joint movement, and deep breathing. Every technique performs its own function in concert with the others, to produce the desired effect.

In Sanskrit, the movement of the joints is referred to as “sandhichalana”. This yoga technique, as the name implies, focuses on the joints, which undergo full movements. It’s important to remember that this applies to all joints, from the hands to the neck and lower limbs.

Relaxation is composed of a number of other yoga techniques to help you improve your concentration, allowing you to focus your attention more effectively. It can also help reduce stress and anxiety. For instance, the Hong-Sau is a technique meant to help focus your latent powers of concentration, and to develop your Divine Consciousness. The familiar Aum technique uses simple repetitive sounds to expand awareness beyond the body’s limitations. It can help you stay in a meditative state for longer periods, and is said to open the practitioner to experiences of the Divine.

Remember that not all yoga techniques are suitable for the beginner. If you’re just starting out, you may have trouble with some advanced poses. Talk to your instructor, or try modifying them to make them easier to do. Be sure to stay aware of your body, and figure out what feels right and what makes you feel tense or in pain. Try to release tension, and allow calm relaxation to take over.

Remember that one of the main objectives of yoga is creating a satisfying feeling of relaxation. It’s important to find out how to effectively release your tension, allowing you to feel better and to be healthier. The help of a good yoga instructor can help you do this more effectively, and with less trial and error. Then, once you’ve mastered the basic yoga techniques, you’ll have no problem going on to practice on your own.

Want to learn more about how yoga can change your life? Check out Sarah Russell’s new book – The Beginner’s Guide to Yoga and Meditation – at:

http://www.Mind-Body-Connection.com

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