How can you start doing yoga at home?

You can do yoga at home by finding a space in which to practice, getting the necessary equipment, learning basic poses and setting aside time every day.The only equipment needed for yoga is a yoga mat. A block, a strap and a blanket can also be used. 

There are many ways to learn the basic yoga poses and stretches, including online, through books, DVDs or live instruction. The yoga practitioner can create his own routine or follow along to a video or audio routine. Consistency is the most important aspect of practicing yoga at home. The practitioner should set aside a realistic amount of time every day. Yoga is a good activity to start the day as it is relaxing.

A beginner should start with short sessions of 10 to 15 minutes. The amount of time can be increased as the practitioner settles into a routine and discovers his inner rhythms. As he progresses, he can tailor the routine to his specific needs. Occasional live yoga classes are a useful addition to a home routine, as a qualified instructor can correct mistakes and teach new poses. Adding a friend or family member to a home routine helps keep both people motivated.

What are the benefits of prenatal yoga?

According to the Huffing ton Post, prenatal yoga not only lowers stress levels but contributes to an overall healthier pregnancy. Prenatal yoga relies on gentle exercises that focus on building strength, stamina and flexibility in preparation for childbirth. Many exercises also help to relieve tension, in the lower back, that builds up due to the growing weight of the infant.

The primary benefit of prenatal yoga is to reduce stress and teach awareness of the body. Focusing on deep breathing exercises and meditation helps expectant mothers decompress. As Fit Pregnancy points out, prenatal yoga reduces the risk of prenatal depression, improves sleep and decreases back pain and nausea. Prenatal yoga has also been shown to reduce the risk of preterm labor and intrauterine growth restriction. The Mayo Clinic also points out that prenatal yoga classes can be used as a social outlet to meet and socialize with other expecting mothers.

The Mayo Clinic recommends avoiding more intense yoga styles like Bikram which can cause hypothermia, instead advising pregnant women to focus on yoga specifically designed for them. As always, it is important to stay cool and hydrated while exercising. Pregnant women should also avoid certain poses that put pressure on their abdomens, asking instructors to provide modifications of poses if necessary.

Paschimottanasana (Forward Bend Pose) Benefits

“Paschima” means your “back” and “Uttana” means “stretching“. This asana covers the stretching of the whole body from head to heels so it is called as Paschimottanasna.

Benefits of Paschimottanasana (Seated Forward Bend Pose)

1. It acts as a stress reliever.
2. Reduces fatty deposits in the abdomen.
3. Remove anxiety, anger and irritability.
4. Calms the mind.
5. Stretches the spine and brings flexibility.
6. Good for constipation and digestive disorder.
7. Useful for increasing height.
8. Regular practice cure impotency and enhance the sexual power.
9. Tones the abdominal pelvic organs.
10. Balance the menstrual cycles.
11. This asana is recommended especially for women after delivery.

Steps for Paschimottanasana (Seated Forward Bend Pose)

1. Sit down straight with your legs together by stretching in front of you. keep your head neck and spine erect
2. .Place the palms on your respective knees.
3. Now bend your head and trunk slowly forward to catch the toes with the thumb, index and middle fingers without bending knees.
4. Take a deep breath and exhale slowly. Try to touch your head to your both knees as shown in above image.
5. Bend the arm and try to touch the elbow on the floor.
6. Exhale completely and holding out your breath stay in this posture for a few seconds.
7. After few seconds slowly return to your starting position.
8. breathe normally.
9. Repeat this for 3-4 times.

Precautions for Forward Bend Pose

1. Pregnant women should not practice Paschimottanasana.
2. Person suffering from slip disc or sciatica problem, asthma should avoid Paschimottanasana.
3. Ulcer patient should not practice.

Dhanurasana – Bow Pose Yoga Benefits

Dhanurasana is very effective in weight loss program. It is a basic posture of Hatha yoga. In this exercise our body pose look like the shape of the Dhanush (bow). So it is called as Dhanurasana in Sanskrit. It helps to reduce belly fat fast. It Strengthens ankles, thighs, groins, chest and abdominal organs and spinal cord.

Steps for Dhanurasana (Bow pose)

1. Lie on the ground (on stomach) facing downwards.
2. Relax completely with 2-3 breaths.
3. Inhale slowly and starts bending your legs backwards and catch the ankles with the hands as shown in the above image.
4. You will see that your body is now in the shape of a bow.
5. In this position your whole weight will come on your abdomen. Only your stomach and pelvic area will touch the ground.
6. Hold this position for few 15-20 seconds and continue taking a deep breath. You can increase the time after practicing this.
7. Now after 15-20 seconds exhale slowly and come back to starting position.
8. Repeat this cycle for 4- 5 times daily.

Benefits of Dhanurasana

• Effective in weight loss.Improves digestion and appetite.
• Helps to cure dyspepsia (obesity), rheumatism and gastrointestinal problems.
• Cures constipation.
• Improves blood circulation.
• Gives flexibility to the back.
• Strengthens back muscles.
• Improve the function of liver, pancreas, small intestine and big intestine.
• Act as a stress reliever.
• Strengthens ankles, thighs, groins, chest, and abdominal organs.
• Cure menstruation disorder.
• Improve function of kidney and liver.
• It improves posture.
• Releases back pain.
• Cures respiratory disorder like asthama.
• Helpful is stimulating reproductive organs.
• Improve function of the pancreas and it is beneficial in diabetes.

Precaution for Dhanurasana

• The person suffering from high blood pressure, back pain, hernia, headache, migraine or abdomen surgery should not do practice dhanurasana.
• Ladies should not practice yoga during pregnancy and in periods.

Supta Vajrasana (Reclined Thunderbolt Pose), procedure and benefits

In Sanskrit, supta (सुप्त) means ‘reclined‘, Vajra means ‘thunderbolt‘ and asana means ‘posture’. This is mainly useful in improving the digestive system and boosting our stamina.

Although there are 14 variations in this supta vajrasana, practicing one and mastering it is enough to tone your body.

Supta Virasana is a reclined version of Vajrasana where the upper body reclines backwards, so that the back rests on the floor. The arms rest on the floor to either side of the trunk, with the palms facing up.
Its is also known as ‘Supta Virasana (Reclined Hero Pose)‘ and has minor variations like Eka Pada Supta Vajrasana (One-Legged Reclining Fixed Firm Pose) or Ardha Supta Vajrasana (Half Reclined Fixed Firm Pose) involves one leg folded under the body while the other is being streched.
It is also practice in combination with ‘Pavan Muktasana‘ for improving the complete digestive system and intenstines.

Steps to practice Supta Vajrasana

• Sit in vajrasana. Placing the palms on the floor beside the buttocks, fingers pointing to the front
• Slowly bend back, placing the right forearm and the elbow on the ground and then the left.
• Bring the crown of the head to the ground while arching the back. Place the hands on the thighs.
• Try to keep the lower legs in contact with the floor. If necessary, separate the knees.
• Make sure that you are not overstraining the muscles and ligaments of the legs.
• Close the eyes and relax the body. Breathe deeply and slowly in the final position.
• Release in the reverse order, breathing in and taking the support of the elbows and the arms raise the head above the ground.
• Then shift the body weight on the left arm and elbow by sliding the body, then slowly coming to the starting position.
• Never leave the final position by straightening the legs first; It may dislocate the knee joints.

Breathing: Deep, slow and soundless breath.
Concentration: On the lower back, abdomen or breath.
Repeat the above process for 3-5 times and increase it to 8-10 times as you master it.

Health Benefits of Supta Vajrasana

• It massages the abdominal organs alleviating digestive ailments and constipation.
• It tones the spinal nerves, makes the back flexible and realigns rounded shoulders. The nerves in the neck, the thyroid and parathyroid glands are particularly stimulated.
• The ribcage is stretched and expanded fully, which helps to fill the lungs to its piaximum capacity and bringing more oxygen into the system.
• It enhances courage and confidence level in the personality.
• It is beneficial for those suffering from asthma, bronchitis and other lung ailments.
• It loosens up the legs and strengthens them in preparation for sitting in meditation asanas.
• It enhances creativity and intelligence as it increases the circulation in the brain.
• This asana stretches the back muscles and separates the individual vertebrae from each other, releasing pressure on the discs.
• Often nerve connections emanating from the spinal cord are squeezed by these discs, giving rise to various forms of backache. This posture helps to relieve this problem and encourages the discs to resume their correct position.
• It regulates the functioning of the adrenal glands.
• It tones the pelvic muscles and the sciatic nerves and is beneficial for women who have an underdeveloped pelvis.
• It helps to alleviate disorders of both the male and female reproductive organs.
• Regular practice relieves constipation.
• It helps to eliminate anger, aggression and relax the mind, similar to Shashankasana (Rabbit Pose)

Precautions : 

Should not practice in case of very high blood pressure, slipped disc or those who suffer from vertigo.

Pregnant women or undergoing mestruation cycle or if having knee injuries or surgery, should avoid supta vajrasana.

Yoga after Pregnancy to reduce Tummy and for Weight Loss

Giving birth to a child is the most memorable moment in a woman’s life.
But, most mothers spend all their time in taking care of the baby and neglect their own health.The most neglected part is their tummy, which was stretched during 9 months of pregnancy and doesn’t go back completely.

There are few Yogasanas, which can take you back into your pre-pregnancy form.

Check with your physician and start practicing these asanas 3 months after delivery.

Yoga Asanas to reduce tummy and fat after delivering a child

Tiger Pose (Vyaghrasana) :

Come down to all fours on yoga mat.
Fold one leg in crouching position (with knees bent and upper body forward and downwards). Now, straighten the leg and then bring it back in the folded position.
Repeat this process by folding other leg.
On each leg, perform this Asana 10 times.
Benefits of Vyaghrasana : It helps in toning the lower body (below waist)

Trikonasana (Triangle Pose) :

Refer to Trikonasana article and practice it 10 times.
Benefits of Trikonasana : It removes fat deposits from the waist and hip areas.

Bhujangasana (Cobra Pose) :

Refer to Bhujangasana article and practice it 10 times.
Benefits of Bhujangasana : This cobra pose cures back pain caused by carrying weight during pregnancy and also strengthens spine.

By practicing the above yogasanas everyday, new mothers can regain their body shape back within a month or two.
Most important is that they don’t have to go on a crash diet to reduce post-pregnancy tummy and fat.
They can take all nutritious food needed for their recovery and baby’s milk and still lose fat.
These asanas even help tighten the skin and remove post-pregnancy stretch marks (singular stria).

Ardha Matsyendrasana Benefits and Precautions

Ardha Matsyendrasana (Sanskrit: अर्धमत्स्येन्द्रासन), Half Lord of the Fishes Pose, Half Spinal Twist Pose or Vakrasana is an asana that usually appears as a seated spinal twist with many variations, and is one of the twelve basic asanas in many systems of Hatha Yoga.

This asana is named after the great yogi Matsyendranath (9th century Yoga guru who founded Hatha Yoga).
The name comes from the Sanskrit words ardha meaning “half“, matsya meaning “fish“,eendra meaning “king“, andasana (आसन ) meaning “posture” or “seat“.
The name Vakrasana comes from the Sanskrit “Vakra” (‘twisted or reverse‘).

This is one of the few poses in the Basic Session that rotates the spine. Most bend the spinal column either backward or forward, but to become truly flexible it must be twisted laterally as well. The movement also tones the spinal nerves and ligaments, and improves the digestion. The Half-Spinal Twist or Ardha Matsyendrasana, taught here, has similar benefits, and prepares the body for the Full Pose (Sukhasana).
Keep your spine erect and your shoulders level in the position and breaths steadily, twisting a little more each time you exhale. Twist first to the left, as below, then repeat the sequence twisting to the right.

Ardha Matsyendrasana Pose Steps :

• Kneel down with your legs together, resting on your heels.Then sit to the right of your feet as illustrated below.
• Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel in close to your buttocks. Keep the spine erect.
• Stretch your arms out to the sides at shoulder level, and twist around to the left.
• Now bring the right arm down on the outside of the left knee and hold the left foot in the right hand, placing your left hand on the floor behind you. Exhaling, twist as far as possible to the left. Look over the left shoulder.

Ardha Matsyendrasana Benefits and Precautions : 

Benefits :

• Increase hips and spine flexibility.Removes the wastes and improves digestion
• Stimulate heart, kidneys, liver, spleen and lungs.
• Open the neck, hips and shoulders.
• Relieve fatigue, sciatica, backache and menstrual discomfort.
• Clean the internal organs.
• Releases excess toxins and heat from tissues and organs.
• Energizes and stretches the backbone.

Precautions :

• Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen.
• People with Heart, abdominal or brain surgeries should not practice this asana.
• Care should be taken for those with peptic ulcer or hernia.
• Those with severe spinal problems should avoid and those with mild slipped disc can benefit but in severe cases it should be avoided.

Yoga : What Is Yoga?

f you think of people in seemingly impossible and weirdly twisted poses when you think of "Yoga", then you may have an inkling of what yoga is, just an inkling that's it. Yoga is much more than those poses. Derived from the Sankrit word "yuj" which means "to unite or integrate"; yoga is a 5000 year old Indian body of knowledge. Yoga is all about harmonizing the body with the mind and breath through the means of various breathing techniques, yoga postures (asanas) and meditation.

Sri Sri Yoga

Sri Sri Yoga is a holistic way of life that integrates all elements of ancient knowledge of Yoga, to make a prayerful discipline uniting the body, mind and soul. Along with the series of simple, yet effective yoga postures and breathing techniques, a greater emphasis is placed on the inner experience of meditation, for the well-being of mind and other hidden elements of human existence. We believe when one is in harmony within, the journey through life becomes calmer, happier and more fulfilled.

In Sri Sri Yoga programs, the wisdom and techniques of yoga are taught in a pure, joyful and thorough manner. The programs restore balance by helping to strengthen our body, calm our mind, regain our focus and improve self- confidence. It is a complete package for beginners as well as regular practitioners and has something for everyone - of all age groups.

Regular practice of Sri Sri Yoga has brought remarkable lifestyle changes in the practitioners. They have experienced relief from chronic illnesses and have observed behavioural changes. Participants have reported a healthy, happier living with reduced anxiety, increased tolerance and mindfulness.

Sri Sri Yoga is the secret to better health and greater sense of happiness. 

Yoga For Everyone

Yoga has never been alien to us. It's a way of our life. We have been doing it since we were a baby! Whether it is the Cat Stretch that strengthens the spine or the Wind-Relieving pose that boosts digestion, you will always see kids do some form of yoga throughout the day. Yoga works for everyone from people engaged in desk jobs to professional cyclists to runners to people looking for weight loss to housewives to students. This section mostly explains how yoga can improve the quality of life for everyone who adopts this practice.

Ayurveda

Ayurveda is an ancient Indian system of natural and holistic medicine. Ayurveda means "the science of life" (the Sanskrit root "ayur" means "longevity" or "life" and "veda" means "science"). Ayurveda provides guidance on how to improve our lifestyle while living a healthy and zestful life. Practicing ayurveda also improves your yoga practice, a perfect win-win situation! This section sheds light on how ayurveda can uplift our life in every sphere.

Breathing Techniques (Pranayama) & Meditation (Dhyaan)

Pranayama is the art of effective breath control. Practicing proper techniques of breathing can help bring more oxygen to the blood and brain, eventually helping control prana or the vital life energy. Pranayama also goes hand in hand with various yoga asanas. The union of these two yogic principles is considered as the highest form of purification and self-discipline, covering both mind and body. Pranayama techniques also prepare us for a deeper experience of meditation. Know more about various pranayama techniques in these sections.

Patanjali Yoga Sutras

This section lays an exclusive commentary by Sri Sri Ravi Shankar on the ancient scripture,Patanjali Yoga Sutras, which will enlighten you on the knowledge of yoga, its origin and purpose. The goal of this rendition of the Yoga Sutras is to make the principles and practices of the Yoga Sutras more understandable and accessible. The descriptions of each sutra offered by Sri Sri Ravi Shankar attempts to focus on the practical suggestions of what can be done to experience the ultimate benefits of a yogic lifestyle.

7 Simple Yoga Poses to Wave off Neck Pain

Gone are the days when ‘small is good’ was the motto. Today we want everything to be better than the rest. Better house, better salary, better grades; even a better world. The strive for perfection is driving us all crazy. You may say, ‘It is all about evolution’! But the pace at which we are evolving is taking a toll on our health: mental, physical and emotional. 

Our desires have taken shape of needs and the fulfilment of these needs requires commitment towards work.In due course we overstrain ourselves, converting the body to a factory. Wear and tear follows next. A very common ailment that affects most of us then is neck pain.

Cervicalgia, as neck pain is better known as in medical terms, arises mostly from long, continuous hours of sitting in the same posture or a rough night of sleep and reduced workout. When the causes of neck pain are simple, why not the cure?

That’s the point! To do away with the ‘pain in the neck’, we bring to you Seven Simple Steps (asanas or yoga postures) that are easy-to-do and won’t eat into your daily busy schedule. The best part of yoga is that it has been into existence for more than five thousand years and it’s still going strong.

1. Balasana or child’s pose:

 Kneel on the floor/Place your shin on the floor with toes touching each other. Sit on your heels. With hands by your side, exhale and lay your torso down between your thighs/bend from the waist laying your torso between your thighs. Slowly allow your head to touch the ground. Do as much as possible and don’t strain yourself. Your hands should be resting by the sides of your torso with palms facing upward.Stay in this pose for as far as possible and slowly while inhaling lift yourself back to the same position.Place your hands on your thighs with palms facing the ceiling as in a state of surrender to God. This pose not only neck pain relief and back pain but also calms your brain. It stretches the hips, thighs and ankles and makes you feel fresh like a child!

2. Natraja Asana or Reclining Twist: 

Lie on the floor with your back straight. Slowly lift your right leg and bring it over your left leg. While the left leg remains straight, make sure that the right leg makes a right angle on the floor. Stretch your hands either ways and face rightwards. Take few deep breaths, while being in this pose for thirty seconds. Repeat the same with your left leg. While making your muscles more flexible, it takes you to that state of contentment and bliss. Interestingly, this is the dancing pose of Shiva. Feel that Shiva tattva everywhere!

3. Bitilasana or Cow Pose:

Start with your shin placed on the floor and the rest of the body postured in a table-top position (that is with your thighs, torso and hands). Make sure to have your knees directly below your hips and your wrists, elbows and shoulders must be in line, perpendicular to the floor and so should be your thighs. Your torso must be parallel to the floor.Being in this posture, inhale and pull your tummy inwards towards the floor and lift your head upwards. Remain in this posture for a while and follow with the Cat posture (given below).

4. Marjaryasana or Cat Pose:

Sequentially, exhale and round your spine towards the ceiling and bring your head inwards. Gently bring your chin towards your chest. Continue these two poses (cow and cat pose) in sequence while you inhale and exhale. Doing this would provide a gentle massage to your spine and belly organs absolutely free of cost, while also relieving you of neck pain!

Just for fun, you may imitate the voice of a cow and a cat while doing the Cow and Cat Pose: the feel-good factor!

5. ViparitaKarani asana or Legs-up-the-wall:

This one’s simple. Just lay on your back with your legs straight against the wall. Feet must face the ceiling and your legs should be touching the wall. Rest with your arms out to the sides and palms facing upward. Take deep long breaths and breathe out at least fifteen times before you switch to the next pose. This yoga pose gently stretches the back of the neck, relieves mild backache and eases fatigue, helps in avoiding cramps and feet.

6. UtthitaTrikonasana or Extended Triangle Pose: 

Initially you stand straight. Now separate your legs as much as you can. With your back straight, extend your hands sideward. Inhale and slowly bend towards the right side, with your right hand touching your ankle and your left hand directed upwards. Look at your left hand while you are positioned in this posture. Remain in this posture as long as you can. Remember, not to stretch yourself beyond your limits. The purpose of Yoga is to relieve you from pain, not to give additional pain.

7. Savasana or Corpse Pose:

Whoa! This one is the simplest of all. This to-do step requires that you do just nothing! It requires the body to be placed in a neutral position. Lie on the floor, straight. Keep your neck and back straight and feet slightly separated. Hands must be by the sides, facing upwards. This is supposed to be the last in the sequence of asanas or yoga postures. Body must be in this position for at least five minutes for deep relaxation to muscles and self.

We hope that you bid your neck pain a goodbye by following these simple yoga poses and live a relaxed, stress free life. Till then happy posing in these yoga poses.

The Angle Pose (Konasana)

Kona =Angle; Asana = Pose/Posture

(This posture is Pronounced as:konah-sanah)

How to do Angle Pose (Konasana)

• Stand straight with feet about hip width distance apart and arms alongside the body.
• Breathe in and raise the left arm up so that the fingers point towards the ceiling.
• Breathe out and bend to the right, first from the spine, and then move your pelvis to the left and bend a little more. Keep your left arm pointing up.

• Turn your head to look up at the left palm. Straighten the elbows.
• Breathing in, straighten your body back up.
• Breathing out, bring the left arm down.
• Repeat with the right arm.

Benefits of Angle Pose (Konasana)

• It helps stretch the sides of the body and the spine.
• Helps in toning of arms,legs,and abdominal organs.
• Helpful in relieving back pain.
• Increases the flexibility of the spine.
• Helps those who are suffering from constipation.
• Helpful for people suffering from sciatica.

Contraindications of the Angle Pose (Konasana)

• People suffering from severe back ache or spondylitis should avoid this pose.

Benefits of Sun Salutation

Without the Sun, there will be no life on Earth. Surya Namaskar or Sun Salutation is a very ancient technique of paying respect or expressing gratitude to the Sun that is the source of all forms of life on the planet.Now just knowing how to do Surya Namaskar is not enough. It is also important to understand the science behind this very ancient technique, because a deeper understanding will bring forth the right outlook and approach towards this very sacred and powerful yogic technique.

The Science behind Surya Namaskar

It has been said (by the ancient Rishis of India) that the different parts of the body are governed by different Devas (divine impulses or divine light). The solar plexus (located behind the navel, which is the central point of the human body) is said to be connected with the Sun. This is the main reason why the ancient Rishis recommended the practice of Surya Namaskar, because the regular practice of this technique enhances the solar plexus, which increases one's creativity and intuitive abilities.

Why Start the Day With Surya Namaskar?

Surya Namaskar is a set of 12 postures, preferably to be done at the time of sunrise. The regular practice of Surya Namaskar improves circulation of blood throughout the body, maintains health, and helps one remain disease-free. There are numerous benefits of Surya Namaskar for the heart, liver, intestine, stomach, chest, throat, legs. From head to toe, every part of the body is greatly benefitted by Surya Namaskar, which is why it is highly recommended by all yoga experts.

Postures act as a good link between warm-ups and asanas and can be done any time on an empty stomach. However, morning is considered to be the best time for Surya Namaskar as it revitalizes the body and refreshes the mind, making us ready to take on all tasks of the day. If done in the afternoon, it energizes the body instantly and if done at dusk, it helps you unwind. When done at a fast pace, Surya Namaskar is an excellent cardiovascular workout and a good way to lose weight.

Why Should Children Do Surya Namaskar?

Surya Namaskar calms the mind and helps improves concentration. Today, children face a cut-throat competition and should adopt Surya Namaskar in their daily schedule as it boosts endurance power and reduces the feeling of anxiety and restlessness, especially during exams. Regular practice of Surya Namaskar gives strength and vitality to the body. It is the best workout for muscles and improves flexibility in spine and in limbs for our future athletes. Children as young as 5-year-olds can start doing Surya Namaskar daily.

Why Should Women Do Surya Namaskar?

It is said that Surya Namaskar can do what months of dieting cannot. Hence, it’s a blessing for health-conscious women as it not only helps lose extra calories, but it offers an easy and inexpensive way to be in proper shape by stretching the abdominal muscles naturally. Some of the Sun Salutation poses help lose extra fat on belly by stimulating sluggish glands like the thyroid gland (which has a big effect on our weight) to increase hormonal secretions. Regularly practicing Surya Namaskar can regulate irregular menstrual cycles among women and also ensure an easy childbirth. Last but not the least; it helps in bringing back the glow on your face, preventing onset of wrinkles and making it ageless and radiant.

Develop Your Sixth Sense with Sun Salutations

With a regular practice of Surya Namaskar and meditation, the solar plexus increases from the size of an almond to the size of a palm. This expansion of solar plexus, also known as the second brain, develops our intuitive ability and makes us more clear and focused. The contraction of the solar plexus, on the other hand, leads to depression and other negative tendencies.

The manifold benefits of Surya Namaskar help keep the body healthy and the mind calm. Thus, a regular practice of Surya Namaskar is highly recommended by all yoga experts. TheseSurya Namaskar tips can also help improve your practice and give better results.

Yoga Mudra at your fingertips!

Yoga is generally perceived as a combination of postures for stretching, breathing techniques for calming and relaxation. A general yoga class introduces these yoga practices and while we benefit from the techniques often the deeper and true understanding of yoga is left behind.

While the postures are cleverly designed to affect all the body systems and breathing practices bring awareness of the relationship that exists between the body and the mindthere is much more to yoga.

As we explore yoga the importance of the practices dawns and its subtle affect on body, mind and consciousness begins to be experienced.

A lesser known, more subtle and independent branch of yoga is Yoga Tatva Mudra Vigyan…..yoga mudras

Entirely distinct and based on the principle of Ayurveda yoga mudras are understood as a healing modality. The sanskrit word Mudra is translated as gesture or attitude. A mudra may involve the whole body or be a simple hand position. Mudras used in combination with yoga breathing exercises enliven the flow of prana in the body by stimulating the different parts of the body involved with breathing. Relating directly to the nerves mudras create a subtle connection with the instinctual patterns in the brain influencing the unconscious reflexes in these areas. The internal energy is in turn balanced and redirected effecting change in the sensory organs, glands veins and tendons.

This adds a whole new dimension to the yoga experience.

There are numerous different mudras, many mysterious and others contemporary in nature.

The main texts concerning the use of mudras are the Hatha Yoga Pradipika and Gheranda Samhita. The Hatha Yoga Pradipika describes 10 mudras and the Gheranda Samhita 25.

Some Yoga Mudras come natural to us, simply by touching our hands to our fingers we can affect our attitude and our perception and the inherent energetic power can heal the body.

There is a direct relationship between the mudras and the five elements of the body.

According to Ayurveda disease is due to an imbalance in the body caused by lack or excess of any of the five elements, our fingers have the characteristics of these elements and each of these five elements serves a specific and important function within the body. The fingers are essentially electrical circuits. The use of mudras adjusts the flow of energy affecting the balance of air, fire, water earth and ether accommodating healing.

There are many interpretations of the various finger positions, whether they are represented as aspects of the self, the three energies inherent in the gunas, the mind, intellect, ego, illusion or karma remains mystery. The main point being that they introduce a non intellectual sensibility.

Here are some basic yoga mudras you can safely try and experience their effect.

Yoga Mudra are practiced sitting simply crosslegged, in vajrasana, or in lotus posture and even sitting in a chair. There is no need for the body to be uncomfortable distracting from the practice. Ideally Ujjai breathing accompanies the more simple mudras.

Chin Mudra

Holding the thumb and forefinger together lightly and having three remaining fingers extended is Chin Mudra.The fingers need only touch together no pressure is needed and the three extended fingers held as straight as possible. The hands can then be placed palms up on the thighs and an even rhythm of breathing established. Observe the flow of breath and its effect.

Chinmaya Mudra

In this mudra the thumb and forefinger form a ring and the three remaining fingers are curled into the palms of the hands. Again the hands are placed on the thighs palms facing upwards and deep comfortable ujjai breaths are taken. Once more observe the flow of breath and its effect.

Adi Mudra

In Adi Mudra the thumb is placed at the base of the small finger and the remaining fingers curl over the thumb forming a light fist. The palms are again placed facing upwards on the thighs and the breathing repeated.

Brahma Mudra

Here both hands are placed in Adi Mudra, then with the knuckles of both hands together the hands facing upward are placed at the navel area and the flow of breath continued.

Merudanda Mudra

 

Helps to calm the respiratory system.

In each yoga mudra take at least twelve breaths and closely observe the flow of prana. Feel where the breath is flowing and gently energizing and mind.

Shoulder Stand (Sarvangasana)

If you have had abnormal blood pressure, glaucoma, detached retina, chronic thyroid disorders, neck or shoulder injuries, consult your teacher and physician before doing the shoulder stand.

How to do Shoulder Stand (Sarvangasana)

• Lie on your back. With one movement, lift your legs, buttocks and back so that you come up high on your shoulders. Support your back with the hands.
• Move your elbows closer towards each other, and move your hands along your back, creeping up towards the shoulder blades. Keep straightening the legs and spine by pressing the elbows down to the floor and hands into the back. Your weight should be supported on your shoulders and upper arms, and not on your head and neck.
• Keep the legs firm. Lift your heels higher as though you are putting a footprint on the ceiling. Bring the big toes straight over the nose. Now point the toes up. Pay attention to your neck. Do not press the neck into the floor. Instead keep the neck strong with a feeling of tightening the neck muscles slightly. Press your sternum toward the chin. If you feel any strain in the neck, come out of the posture.
• Keep breathing deeply and stay in the posture for 30-60 seconds.
• To come out of the posture, lower the knees to forehead. Bring your hands to the floor, palms facing down. Without lifting the head slowly bring your spine down, vertebra by vertebra, completely to the floor. Lower the legs to the floor. Relax for a minimum of 60 seconds.

Benefits of the Shoulder Stand (Sarvangasana)

• Stimulates the thyroid and parathyroid glands and normalises their functions
• Strengthens the arms and shoulders and keeps the spine flexible
• Nourishing brain with more blood
• Stretches the heart muscles by returning more venous blood to the heart
• Brings relief from constipation, indigestion and varicose veins

Cobra Pose (Bhujangasana)

This asana resembles a serpent with its hood raised. Cobra Pose or Bhujangasana is part of the sequence of yoga postures in Padma Sadhana and Surya Namaskar or Sun Salutation. Bhujangasana is pronounced as BHU-jung-AAHS-uh-nuh.

Bhujang = Snake (Cobra); Asana = Posture or Pose

How to do Cobra Pose (Bhujangasana)

• Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
• Keep your legs close together, with your feet and heels lightly touching each other.
• Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso. 
• Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.
• Pull your torso back and off the floor with the support of your hands.
• Checkpoint: Are you putting equal pressure on both the palms?
• Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up.
• Checkpoint: Are your shoulders away from your ears? Keep your shoulders relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows.
• Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras!
• Don’t overdo the stretch or overstrain yourself. 
• Breathing out, gently bring your abdomen, chest and head back to the floor.

Benefits of the Cobra Pose (Bhujangasana)

• Opens up the shoulders and neck. 
• Tones the abdomen.
• Strengthens the entire back and shoulders.
• Improves flexibility of the upper and middle back.
• Expands the chest.
• Improves blood circulation.
• Reduces fatigue and stress.
• Useful for people with respiratory disorders such as asthma. (Do not practice this yoga pose during the attack though).

Contraindications of the Cobra Pose (Bhujangasana)

• Avoid practicing Bhujangasana if you are pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia.
• Also avoid doing Bhujangasana if you suffer from Carpel Tunnel Syndrome.
• Practice Cobra Pose under an Sri Sri Yoga teacher's guidance if you have suffered from chronic diseases or spinal disorders in the past.

Tree Pose

Tree Pose: Step-by-Step Instructions

• Stand in Tadasana. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.

• Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot.

• Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor.

•  Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.

• Stay for 30 seconds to 1 minute. Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.

Contraindications and Cautions

• Headache
• Insomnia
• Low blood pressure
• High blood pressure: Don't raise arms overhead

Modifications and Props

You can stand with your back braced against a wall if you feel unsteady in this pose.

Deepen the Pose

As with Tadasana , you can challenge your balance by practicing this pose with your eyes closed. Learn to balance without any reference to the outer environment.