THE THREE BANDHAS

There are four Bhedas (puncturing of divisions) viz., Surya, Ujjayi, Sitali, and Basti. Through these four ways, when Kumbhaka is close or going to be played out, the pure Yogi ought to hone the three Bandhas.

1.The first is called Mula Bandha.

2.The second is called Uddiyana, and

3.The third is Jalandhara.

❖Apana which has a descending inclination is constrained up by contracting and drawing the anus upwards. This procedure is called Mula Bandha. At the point when Apana is raised up and achieves the circle of Agni (fire), then the fire of Agni becomes long, being blown about by Vayu. The Agni and Apana come to or mix together with Prana in a warmed state. Through this Agni, which is extremely blazing emerges in the body the flaring of flame which rouses the dozing Kundalini. At that point, the Kundalini makes a murmuring clamor, gets to be erect like a serpent beaten with a stick and goes into the opening of Brahmanadi (Sushumna). In this manner, Yogins ought to day by day hone Mula Bandha.

❖Uddiyana ought to be performed toward the end of Kumbhaka and toward the start of inward breath. Since Prana 'Uddiyate'— goes up the Sushumna in this Bandha, it is called Uddiyana by the Yogins. Being situated in the Vajra stance and holding solidly the two toes by the two hands close to the two lower legs, he ought to slowly upbear the Tana (string or Nadi, the Sarasvati Nadi) which is on the western side of Udara (the upper part of the stomach area, over the navel), then to neck. At the point when Prana achieves Sandhi (intersection) of the navel, gradually it expels the maladies of the navel. Along these lines, this ought to be polished flawlessly. Uddiyana should be possible in standing stance too. When you rehearse in standing stance, put your hands on the knees or somewhat over the knees. Keep the legs a little separated.

❖The Bandha called Jalandhara ought to be polished toward the end of Puraka. Jalandhara is of the type of compression of the neck and is an obstacle to the entry of Vayu upwards. Whenever the neck is shrunk by bowing the head downwards, so that the button may touch the mid-section, Prana goes through Brahmanadi. Accepting the seat, as said some time recently, one ought to blend up Sarasvati and control Prana. On a primary day Kumbhaka ought to be done four times, on the second day ten times and after that five times independently. On the third day, twenty times will do and a short time later Kumbhaka ought to be performed with the Bandhas and with an expansion of two times each day.

●Apana is the prana vayu that includes the descending and outward stream of vitality from the body. Apana vayu oversees the outward stream of vitality on the breath, with digestive end, and with feminine cycle.

●The stream of Prana-Vayu is inwards and upward. It sustains the cerebrum and the eyes and administers gathering for goodness' sake: nourishment, air, detects, and considerations.

●Kumbhaka is the pause between an inhale and exhale.

The Best Advice You Will Ever Hear About Insomnia!

Do you keep tossing and turning in the night? Are you jealous of people who begin to snore the moment they lie down on the bed? Do you change some 358 positions before you get to catch that wink of sleep? Do you want to sleep like a log and get up fresh and rejuvenated?
If you have answered yes to more than one of the above questions then my friend you are on the right post and this blog post is written for people who love to have a good night sleep but couldn’t catch one due to insomnia.
I have compiled few easy and quick pranayama techniques which will help in making you sleep like a baby! So here you go!

Pranayama Techniques:

● Bhramari :
Sit on Padmasana or Siddhasana. Close your both ear flaps with your index fingers. Breathe in slow and deep abdominally through both nostrils making a sound of Bhramara, the honey bee, and breathe out through both nostrils slowly. You can start your practice with 11 or 21 rounds and later on increase the practice according to your comfort level. Even though Bhramari is one of the best pranayamas for insomnia but it should never be practiced in lying position otherwise, it may affect your ear drums and hearing capacity.

● Ujjayi :
Sit in Padmasana or Siddhasana. Close the mouth. Breathe in gradually through both the nostrils in a smooth; uniform way till the breath fills the space from the throat to the heart.

When you inhale, imagine that you are breathing through a hole in the neck and contract your glottis.  Amid inward breath, a particular sound of like baby snoring or cat purring is delivered because of the contraction of glottis muscles. The sound created amid inward breath ought to be a gentle and uniform pitch. It should be persistent moreover.

Even though Ujjayi is a tranquilizing pranayama. It creates the heat in the body because of the oxidation process. It evacuates every one of the shades of malice emerging in the body and the Dhatus and cures Jalodara (dropsy of the midsection or ascites).

This is the only pranayamas which can be practiced in any position sitting, lying or standing position. It expels mucus in the throat; Asthma, utilization and a wide range of respiratory illnesses are cured. All infections that emerge from the insufficient inward breath of oxygen, and ailments of the heart are cured. All works are proficient by Ujjayi Pranayama.

● Abdominal breathing in savasana before going to sleep:
This is done by lying down in savasana and slowly and gradually breathing through the nose so that the stomach moves out,tighten your stomach muscles, giving them a chance to fall internally as you breathe out through pressed together lips.

Practicing these three pranayama techniques regularly will normalize the sleep pattern very soon and the night sleep will automatically get very Good.

The Life is in The Now!

                                                      “What day is it?"

                                              It's today," squeaked Piglet.

                                             My favorite day," said Pooh.”

                                                      ― A.A. Milne

If I would have a great corporate career, my life would have been set! The day I will have 1 million dollars, I would retire and live on an island. These sentences are part of our daily grind, if someone more successful in any realm of our perception crosses our path, the precedence of success immediately changes and the grass on the other side looks so green that the garden which we made with our own blood, sweat and tears begin to look pale and dull.

With time I have realized that we can keep beating around the bush with our thoughts and would end up wasting our energies on the then and the how? But the decisions or people or circumstances which at present looks like regrets were our only choice in the past and we happily chose them then because those were our finest possible options in the darkest or the joyous of hours. Change is inevitable and so is life and we often tend to forget that the joy lies in the journey, the joy is constantly with us, it was in the past and shall be there in the future but are we able to walk with it hand in hand, are we embracing life and each moment it has to offer?

Yoga is the only form of art which has helped me stay connected to the powerful voice inside which keeps telling be happy now and life will be happier in the future and if you ever feel that you are trying to curb that voice, please don’t. Calm down, stay in the moment and try to listen want your soul says, I am sure, it would whisper, hey there, relax..”The life is in the now”.

How to Turn Your Stress From 100 to 0 by Practicing These Six Simple Yoga Poses!

This is in continuation to the post wherein we mentioned about the asanas which help in lowering down the stress and is good for relaxation purpose. The other three asanas which are part of the same family are as follows:

3) Jyestikasana: Lie level on the stomach with the legs straight and the brow laying on the floor. Interlock the fingers and place the palms on the back of the head then again neck. Permit the elbows to lay on the floor. Unwind the entire body and get to be mindful of the breathing procedure as depicted for savasana. Breathe Naturally and rhythmically. Feel the mitigating warmth of the palms liquefying without end the pressures in the neck and related ranges.

This asana is useful for every single spinal dissension, particularly cervical spondylitis and hardened neck or upper back.

4) Makarasana: It is also called as (crocodile posture) Lie level on the stomach.

Raise the head and shoulders and rest the button in the palms of the hands with the elbows on the floor. Keep the elbows together for a more professed curve to the spine. Isolate the elbows marginally to assuage abundance weight on bite the dust neck. In makarasana, the impact is felt at two focuses: the neck and the lower back. On the off chance that the elbows are too far in front, pressure will be felt in the neck; on the off chance that they are attracted excessively near the midsection, the strain will be felt more in the bring down back. Alter the position of the elbows so that these two focuses are similarly adjusted. The perfect position is the point at which the entire spine is similarly casual.

This asana is exceptionally compelling for individuals experiencing slipped plate, sciatica, or some other spinal issue. They should stay in this asana for augmented timeframes as it empowers the vertebral section to resume its ordinary shape and discharges pressure of the spinal nerves. Asthmatics and individuals who have some other lung afflictions should practice this straightforward asana routinely with breath mindfulness as it permits more air to enter the lungs.

5) Matsya Kridasana: Lie on the stomach with the fingers interlocked under the head. Twist the left leg sideways and convey the left knee near the ribs. The right leg should stay straight. Swivel the arms to one side and rest the left elbow on the left knee. Rest the right half of the head on the law breaker of the right arm, or somewhat assist down the arm for more solace. Unwind in the last stance and, after a few time, change sides. This position takes after a fluttering fish. This asana empowers digestive peristalsis by extending the digestion systems and evacuates obstruction. It diminishes sciatic torment by unwinding the nerves in the legs. Individuals with spinal pain, for whom the act of forward twisting asanas as is most certainly not prescribed, may rehearse Matsya kridasana as a counterpose after in reverse twisting asanas. In the later months of pregnancy, lying on the back may bring about weight over major veins and piece the course. In such conditions, this stance is perfect for unwinding, dozing or honing Yoga Nidra. The bowed knee and the head might be upheld on a pad for advance solace. This asana additionally redistributes overabundance weight around the waistline.

Source: http://blog.kaivalyayogaschool.com/how-to-turn-your-stress-from-100-to-0-by-practicing-these-five-simple-yoga-poses.html

How to Turn Your Stress From 100 to 0 by Practicing These Six Simple Yoga Poses!

The value of this sequence of relaxation poses cannot be overemphasized,they must be done in advance than and after the yoga session and at any time when the body turns into worn-out. The asanas in this group seem very easy and handy in the beginning, but to do them correctly is a little complicated because the anxiety in all the muscle companies of the frame must be consciously released. The muscles usually seem to be absolutely comfortable but, tightness nonetheless remains. Even throughout sleep, relaxation is elusive. The asanas of this group provide the body the relaxation it so longly wishes. Consistent postural abnormalities put extra stress on the muscle tissues of the back which hardly get hold of correct relaxation within the traditional supine role.

The stress of any kind is not good for the body and Yoga is the only form of art which heals the body not only at the physical level but digs deeper to the cellular as well as emotional level, which is essential for holistic healing.

Let’s get that stress out by simple practicing of the below-mentioned asanas:

1) Savasana: I have mentioned about this magical asana in my earlier posts as well, Savasana ,unwinds the entire psycho-physiological framework. It is advised to practice it before rest; before amid and after asana rehearse, especially after element works out, for example, surya namaskara; and when you feel physically drained. It creates body mindfulness. At the point when the body is totally casual, a consciousness of the mind expands, creating pratyahara. It is also called as corpse pose , one just needs to lie down in corpse position and let your mind enter the state of meditation by simply focusing on the breathing. Unwind the entire body and stop all physical development. End up being mindful of the characteristic breath and permit it to end up cadenced and loose.

2) Advasana: This is a very simple asana but requires a lot of focus to not let the mind wander,lie on the stomach. Extend both arms over the head with the palms facing downward The brow is supposed to lay on the floor. Unwind the entire body in an indistinguishable path like savasana. On the off chance that there is trouble breathing or a feeling of suffocation is encountered, a pad might be set under the mid-section. Relax in a common and cadenced manner. The quantity of breaths might be included as savasana while tenderly pushing the guts against the floor.

Advasana is highly recommended for people with slipped disc or stiff neck

…...to be continued!

Source: http://blog.kaivalyayogaschool.com/how-to-turn-your-stress-from-100-to-0-by-practicing-these-five-simple-yoga-poses.html

Four Yoga Poses for Better Digestion

Continued post….

In the last post, we mentioned two very important asanas named as UTTHANPADASANA and CHAKRA PADMASANA which respectively aid in better digestive and abdominal health. The other two asanas which further helps in maintaining the digestive ecosystem are as follows:

3) PADA SANCHALANASANA : Stage 1

❖ Lie in the base position.

❖ Raise the right leg.

❖ Twist the knee and convey the thigh to the mid-section.

❖ Raise and rectify the leg totally. At that point, bring down the straight leg in a forward development.

❖ Twist the knee and take it back to the mid-section to finish the cycling development.

❖ The heel should not touch the floor amid the development.

❖ Rehash 10 times in a forward course and afterward 10 times in turnaround.

❖ Repeat with the left leg.

Stage 2

❖ Hone exchange cycling developments just as hawking a bike.

❖ Repeat 10 times forward and after that 10 times in reverse.

 This asana is extremely useful for hip and knee joints. Reinforces stomach and lower back muscles

4) SUPTA PAWANMUKTASANA

Stage 1:

❖ Lie in the base position.

❖ Twist the right knee and convey the thigh to the mid-section. Interlock the fingers and fasten the hands on the shin just beneath the right knee.

❖ Keep the left leg straight and on the ground.

❖ Breathe in profoundly, filling the lungs however much as could reasonably be expected. Holding the breath, raise the take and shoulders off the ground and attempt to touch the right knee with the nose. Stay in the last position for a few moments, holding the breath and numbering rationally.

❖ While gradually breathing out, come back to the base position.

❖ Unwind the body.

❖ Repeat 3 times with the right leg and after that 3 times with the left leg.

Important note: Ensure that the straight leg stays in contact with the ground. It is essential, to begin with, the right leg since it presses the rising colon specifically.

Supta pawanmuktasana fortifies the lower back muscles and relaxes the spinal vertebrae. It rubs the midriff and the digestive organs and is, consequently, exceptionally viable in evacuating wind and obstruction. By kneading the pelvic muscles and conceptive organs, it is valuable in the treatment of feebleness, sterility, and menstrual issues.

These practices should not be performed by individuals experiencing hypertension, genuine heart conditions, back conditions, for example, sciatica and slipped plate or not long after stomach surgery.

Four Yoga Poses for Better Digestion

Indigestion, acidity, constipation has become a part and parcel of every third person’s life these days. Many of us leave it untreated or ignore it thinking that it will wither away on its own while some of us drink water, eat fruits or go for walks to treat it, but this whole process is very short lived as the moment we get into our daily grind it resurfaces again and we begin to live with it.

Now you can get rid of that uninvited constipation by practicing the below-mentioned asanas for just 10 minutes daily, I am sure you will thank me by the end of the post and will grab the mat at the earliest possible time to bid goodbye to your digestive issues.

1) UTTHANPADASANA:

❖ Lie in the base position with the palms level on the floor.

❖ Breathe in and raise the right leg as high as would be prudent and open to, keeping it straight and the foot loose.

❖ The left leg ought to stay straight and in contact with the floor. Hold the stance for 3 to 5 seconds, numbering rationally and holding the breath.

❖ Breathe out and gradually bring down the leg to the floor.

❖ Hone 5 rounds with the right leg and afterward 5 rounds with the left leg.

                                              This might be rehashed raising both legs together.

This asana fortifies the stomach muscles and rubs the organs. It reinforces the digestive framework, lower back, pelvic and perineal muscles and revises prolapse.

2) CHAKRA PADMASANA :

❖ Lie in the base position. Raise the right leg 5 cm starting from the earliest stage, the knee straight. Pivot the whole leg clockwise 10 times in as expansive a hover as conceivable. The heel ought not to touch the floor whenever amid the turn.

❖ Turn 10 times the other way.

❖ Rehash with the left leg. Try not to strain.

❖ Rest in the base position presenting stomach breathing until the breath comes back to ordinary

              This asana is useful for hip joints, corpulence, conditioning of stomach and spinal muscles

These practices should not be performed by individuals experiencing hypertension, genuine heart conditions, back conditions, for example, sciatica and slipped plate or not long after stomach surgery.

.......to be continued!

If You Think Meditation is Boring, Read This!

Scientists claim that mediation has enormous positive effects on our body and mind. Meditation is the art of calming the self and focussing on the gaps between each thought which cross our mind.

Meditation is the need of the hour, we live in a society which puts us across enormous pressure every single day, juggling between social, professional and personal life these days is just not easy, thus to gain control over ourselves and to release stress, let’s try incorporating meditation in our lives.

Now, I don’t want you to think that only way to meditate is to sit with legs folded and play some meditative music or recite OM, this is the most common way to practice meditation and often leads to monotony. Of course one can try to meditate like this once or twice a week but for people who are enthu cutlets and can’t sit even for a second should check out this sure shot way to meditate without getting bored.

Try coloring, yes I mean actual coloring exercise, on paper with crayons or pencil colors or any color you like for that matter and get started with your imagination or if you don’t want to color your hand made drawings, please try adult coloring books and just get lost in those books. I can vouch that only after 10 minutes of focused coloring you will experience a sense of calm and your head will be much lighter.

Even scientists have proved that coloring is the best alternative to meditation, it’s the best way to let the creative juices flow and get rid of any negative thoughts blocking your mind. It’s the best way to unlock the creative potential we possess and will effectively help you in letting go of any problem, situation or circumstance that is bothering you.

So next time you think meditation is making you bored, please try coloring!

Origin of Yoga

Yogaścittavṛttinirodhaḥ

Yoga (yogaḥ) is the suppression (nirodhaḥ) of the modifications (vṛtti) of mind (citta)

Like history, the origin of yoga is also a debatable topic. Yoga is believed to have its origin some thousands of years back and is known to emerge with the very beginning of the civilization.

According to Hindu Mythology, Shiva was seen as the first yogi also called as Adi yogi or Adi Guru. The focus of yoga in those times was to understand the world which later on culminated into the understanding of the higher self by strict practicing of breathing techniques and by sacrificing the material world, thus becoming a seer.

It is to be believed that in the yogic lore, Adi guru showered the sapt rishis, the seven sacred sages with the wealth of his yogic knowledge, the sapt rishis further disseminated this profound knowledge into the different parts of the world; however, yoga is known to have its true roots of origin lie in India. Saptrishi Agastya is known to bring yogic culture to its full expression by crafting his life around it in India. 

Yoga has no religion and it does not emphasize on practicing any, yoga is spiritual in nature and its effects on the mind and body are supported by scientific evidence. Anyone can practice yoga carrying any belief or belonging to any ethnic group, its effects are going to be the same. 

With time teachers or guru following different traditions or paramparas, philosophies and lineages started practicing yoga and it is in their urge to share the deep and sagacious knowledge of yoga that various schools came into existence and these yoga schools bought different types of yogic practices, for example, nana-yoga, Bhakti-yoga, Karma-yoga, Dhyana-yoga, Patanjali-yoga, Kundalini-yoga, Hatha-yoga, Mantra-yoga, Raja-yoga, Jain-yoga, Buddha-yoga etc. However, these schools have different principles of teaching but the main aim remains the same and is in lieu with that of yoga i.e to achieve Kaivalya or detachment from the cycle of birth-rebirth.