History of Ancient and Modern Yoga

What is yoga?

Yoga is a set of scientifically formulated exercises, breathing techniques and meditation, which brings about complete balance, harmony and union in the body, mind and spirit. The word ‘yoga’ in Sanskrit actually means ‘union’.

Yoga history: The history of yoga is very old, and it is very difficult to say who the first yoga practitioner was.

History of Ancient Yoga

It is believed that the practice of yoga started about 5,000 years ago. The earliest references have been found in archeological excavations in the Indus Valley. A sophisticated civilization and culture is supposed to have existed there, thousands of years ago, and seals and portraits reveal gods and human beings in various yoga postures.

Besides this, written evidence of the practice of yoga is provided in the Vedas. These are a compilation of rituals and hymns, and are more than 3,000 years old. There is reference to rituals and physical poses (asanas) which along with breathing techniques, bring about a spiritual growth.

Yoga has been undergoing a gradual transition and growth and its history can be divided into four periods:

• Vedic Period
• Pre-Classical Period
• Classical Period
• Post-Classical Period

Basics of Yoga: In the beginning, Yoga was propounded mostly by Rishis (holy sages), who wrote down the basic tenets on achieving inner focus and spirituality. Over the years, these were expanded and crystallized into a proper sequence.

Yoga Sutras of Patanjali: The Classical period (around the second century) was marked by the creation of the Yoga Sutra (sutra means thread), written by Patanjali. In this 195 sutras or ways of yoga were combined and given shape in Patanjali’s Ashtanga Yoga (also termed as the Eight Limbs of Yoga).

They include:

1. Yama, which is ethical values and social restraints
2. Niyama, which entails personal observation of purity and tolerance.
3. Asanas or physical exercises.
4. Pranayama, which included control and regulation of breath.
5. Pratyahara, which means a sense of withdrawal, and is the first step for meditation.
6. Dharana, which means concentration.
7. Dhyana, which is meditation.
8. Samadhi, which is ultimate ecstasy in union with the universe.

History of Modern Yoga

Ancient yoga practiced inner focus and contemplation, leading to spirituality. This is in contrast to modern yoga, which has a large range of physical postures.

The late nineteenth century can be said to be the beginning of modern yoga. Swami Vivekananda, who came to Chicago for a conference on religions, made a great impact on the American public, when he spoke to them about the principles of Vedanta and yoga.

Yoga began to be studied as part of Eastern philosophy. Later vegetarianism for health reasons became popular in the 1930’s. A couple of decades later Maharishi Mahesh Yogi popularized Transcendental Meditation, followed by Yoga Guru Swami Sivananda.

Gradually modern yoga became crystallized into five basic principles:

• Asanas or proper exercise
• Pranayam or correct breathing
• Savasana or correct relaxation
• Proper diet
• Dhyana or meditation or correct thinking.

Yoga Lessons for Beginner | Beginners Yoga

What is Yoga?

Yoga is an ancient and scientifically formulated discipline comprising of a series of physical asanas (poses or exercises), breathing techniques and meditation, which bring about complete harmony and balance of the body, mind and soul. They not only rid the body of many ailments, they also strengthen and tone the body, while also reducing tension and stress.

Taking beginner yoga lessons: If you are a beginner, who wishes to start yoga, do not be overwhelmed by the numbers and various types of yoga lessons which are on offer. First of all, decide where you would like to practice yoga – at home or in a class. Do you wish to practice it alone or in a group? With yoga’s rising popularity, classes are available in most cities. You just have to find something which suits your personality, your pocket and your state of fitness.

• Online yoga lessons: If you wish to practice yoga at home, or if there are no yoga classes near your home, you can take advantage of the many online yoga lessons. These can be accessed on the internet. They offer CDs which can be downloaded and then practiced in the privacy of your home.
• Private yoga lessons: There are many yoga instructors who teach on a one-to-one basis. You can visit their classes or studios; the teacher will set aside a specific time for you, and you will be the only student. Some teachers may also agree to visit you at home for private yoga lessons. These however, may cost you more since they are more exclusive.
• Group yoga lessons: These are the most popular. Most people find that taking yoga instructions as part of a group is more enjoyable. A yoga class which is near your home or place of work, may be convenient.

How to prepare: There is not much preparation needed. You need to wear comfortable clothes. You may probably need a yoga mat or a blanket.

Precautions:

• Don’t stretch yourself beyond your limits.
• Don’t practice yoga on a full stomach, and don’t drink water during the class.
• Follow a regular time every day.

Beginner yoga poses: Yoga poses can be standing, sitting, supine, or twists. It is best to start with a few basic yoga poses such as:

• Cat Pose (Bidalasana)
• Cobra Pose (Bhujangasana)
• Child Pose (Balasana)
• Downward Facing Dog Pose (Adho Mukho Svanasana)
• Plough Pose (Halasana)
• Bridge Pose (Setu Bandhasana)
• Bow Pose (Dhanurasana)
• Locust Pose (Salabhasana)
• Fish Pose (Matsyasana)
• Seated Forward Bend (Paschimottansana)
• Half Spinal Twist (Ardha Matsyendrasana)
• Hands to Feet Pose (Pada Hastasana)
• Crane Pose (Bakasana)
• Triangle Pose (Trikonasana)
• Corpse Pose (Savasana)

Health Benefits of Yoga Asanas | Yoga Poses

What is the purpose of yoga?

Yoga comprises of physical exercises or postures (asanas), proper breathing techniques (pranayama) and meditation (dyana). It must also be accompanied by proper diet and thinking. The combination of all these brings about benefits to the body as well as the mind. Each yogasana (yoga posture) and each breathing technique is scientifically formulated to bring about certain health benefits physically, mentally, psychologically, emotionally and spiritually.

Physical and physiological health benefits of yoga:

• Improves flexibility and strength, and also tones all our muscles and joints such as the back, shoulders, hamstrings and hips.
• Dexterity and eye-hand co-ordination also improves.
• It improves posture, and also reduces and prevents pain because it promotes better alignment of the body.
• Improves our respiratory efficiency. By promoting deep breathing, it expands our lungs, and increases the intake of oxygen into our body.
• It increases our cardiovascular efficiency, and improves circulation of blood. This allows more blood and oxygen to reach all the organs of the body, thus improving their function.
• More oxygen also means more energy.
• Helps to bring down our pulse rate.
• Helps to brings down blood pressure.
• Gastrointestinal function becomes better. The working of the organs in the abdominal region, like the stomach, intestines, kidneys, liver, spleen and pancreas improve, leading to better digestion.
• The better function of these organs also ensures better elimination of waste and toxins from the body.
• Since the yogasanas massage the glands as well, the endocrine function improves, leading to better balance of hormones.
• It stabilizes the equilibrium of the nervous system and improves sleep.
• Increases immunity.
• Helps to lower weight.

Bio-chemical health benefits of yoga:

• The practice of yoga has been known to lower the levels of triglycerides and LDL (bad) cholesterol, while at the same time increasing the levels of HDL (good) cholesterol.
• The yoga posture promote greater intake of more oxygen, which increases the hemoglobin in the blood.
• It also helps to decrease levels of glucose and sodium in the blood.
• Yoga improves the function of the endocrine glands, which in turn helps to release more endorphins (feel good hormones) into the blood

Psychological, emotional and mental health benefits of yoga:

• Since yoga stabilizes the nervous system, it leads to greater powers of concentration.
• Memory also improves.
• This in turn improves efficiency in learning.
• The practice of yoga helps to release tension and stress. This brings about a marked improvement in moods, and helps to reduce depression and anxiety levels.
• Since yoga brings about a mental and emotional equilibrium, it brings about a feeling of well being.
• Yoga helps to release tension and thus calms the mind. This brings about a feeling of self-acceptance, and helps to improve social skills, and decrease hostility.

Ujjayi Pranayama | Yoga Breathing Techniques

What is Pranayama?

Pranayama is a set of scientifically formulated yoga breathing exercises. It is a series of yoga breathing techniques, with the main purpose of meeting the body’s special needs and keeping it vibrant and healthy.

‘Pranayama’ is made up of the following Sanskrit words:
Prana which means ‘life energy’ or ‘life force’
Yama which means ‘control’ or ‘discipline’
Ayama which means ‘extension’, ‘expansion’ or ‘non-restraint’

It can thus be translated to mean the science of breath control or techniques, which opens up our inner life forces.

What is the benefit of Pranayama?

During the process of respiration, we breathe in oxygen, which then travels to all the organs of our body and energizes them. Then we breathe out carbon dioxide, which eliminates the toxic wastes of our body. The correct balance of breath helps us to sustain our ‘prana’.

But when we live a stressful life, our respiration undergoes an imbalance. Our breathing becomes fast and shallow, with the result that the intake of oxygen is less. It is thus insufficient to meet the requirements of the body organs, with the result that various complications such as fatigue, sleep disorders or heart disease may follow. Less intake of oxygen also means that we have less ‘prana’ in our body. It is here that Pranayama comes in useful, as it balances the oxygen, energy and life forces in our body.

What is Ujjayi Pranayama?

The ancient texts of yoga mention about 70 types of pranayama. Out of these, Ujjayi Pranayama is a vital one. Ujjayi Pranayama is a form of yoga breathing which teaches us to open our lungs to the fullest.

Ujjayi can be divided into two Sanskrit words ‘Ut’ or ‘ud’ + ‘Jayi’, where ‘ut’ means upward or expanding, and ‘jayi’ means victorious or successful. That is why Ujjayi Pranayama is also called Victorious Breath, where the lungs are fully expanded like a mighty conqueror.

It is sometimes called ‘Ocean Sounding Breath’ because when you practice it, a friction of air is created in the throat, leading to a sound which comes out like a gentle snore or a soft hissing.

Techniques of Ujjayi breathing:

• Sit comfortably with your spine erect.
• Inhale slowly and deeply with both your nostrils. Inhale in such a way that the air touches the back of your throat and the friction produces a low, hissing sound.
• There is no need to expand your chest. Take care that your abdomen does not bulge out.
• Now exhale slowly and smoothly, without breaking the hissing sound. Keep your abdomen steady. As you exhale, your chest should go inside.
• Repeat a few times.

Ujjayi Pranayam benefits:

• It slows down the heart rate and lowers blood pressure.
• It strengthens and expands the lungs and improves the functioning of the respiratory system. It is thus beneficial for those with lung diseases like asthma and tuberculosis.
• Ujjayi breath has remarkable cleansing properties. It aids better elimination of toxins from the body, and helps to keep us disease-free.
• It helps to release stress and relaxes our body and mind. This leads to greater serenity, concentration and self control.

How to do Kapal Bharti Pranayam (Kapalbhati)?

What is Kapal Bhati Pranayam?

The practice of yoga includes a set of exercises or postures (asanas) and certain breathing techniques (Pranayama).

Kapal bhati yoga is one such set of breathing techniques, which have been technically formulated. The practice of Pranayama fills our body with ‘Prana’ (life forces) and energizes our body and mind.

‘Kapal’ in Sanskrit means ‘forehead’ and ‘bhati’ means shining. Therefore Kapalbhati can be literally translated to mean ‘Shining forehead’. It is so named because practicing Kapalbhati regularly, gives our face a radiant and healthy glow.

Kapalbhati yoga, which is an energizing abdominal breathing exercise, is sometimes also called ‘Cleansing breathing exercise’.

How to do Kapal bhati pranayama?

• Kapalbhati follows a pattern of deep natural inhalation followed by a quick exhalation.
• Sit comfortably on the floor, with your legs crossed and your spine straight. Relax your face, and rest your hands on either knee.
• Inhale slowly and deeply through both nostrils, while expanding the abdomen.
• Now quickly contract the abdomen and diaphragm, and exhale, pushing the air forcefully out of your lungs.
• Inhale and exhale again in the same manner. You can start with 3 rounds of Kapalbhati pranayama, and gradually increase to 15 rounds.

Benefits of Kapal Bharti (Kapalbhati):

• Practicing Kapalbhati every day, helps to cleanse the lungs, the bronchial tubes and the entire respiratory system.
• There is an increased intake of oxygen in all the cells, which helps to purify the blood.
• The forceful exhalation helps to strengthen the abdominal muscles.
• The region of the abdomen becomes toned, improving digestion.
• Practicing Kapalbhati ensures greater intake of oxygen, which provides more energy to the body and mind.
• It improves concentration and memory.
• It releases tension and calms the mind.
• It prepares the way for meditation.

Precautions: While Kapalbhati has many benefits, it should not be practiced by those:

• Suffering from hernia
• Anyone afflicted with high blood pressure
• Those suffering from heart disease
• If  a person is having an asthmatic attack
• If a person experiences pain or dizziness while performing it.

Common mistakes: Take care not to commit these common mistakes:

• Do not contract your abdomen while inhaling.
• Do not contract your shoulders to push out the air while inhaling.
• Do not move your back and shoulders during the breathing exercise.

Points to note:
The best time to practice Kapalbhati yoga is in the morning on an empty stomach.
Do the breathing exercises after all the other yoga postures, and just before you begin your meditation.
If you are a beginner, it is best to learn and practice it under the guidance of an expert yoga teacher.

Yoga Poses for Belly Reduction

Causes of belly fat: The accumulation of fat, especially around the waist and belly is a common complaint these days. Unhealthy lifestyles which would include sedentary habits, with very little exercise and poor dietary habits are the main culprits behind belly fat. Losing belly fat cannot be achieved in a day or even a week. There has to be a long term plan, with a complete change in lifestyle.

Belly reduction exercises: Exercises such as walking, jogging, swimming and cycling are usually recommended for belly reduction. Yoga to reduce belly fat has been found to be especially useful, since it is an overall fitness program, which tones, stretches and strengthens the entire body, improves posture and also calms the mind.

How is Yoga effective for belly reduction?

• The deep breathing exercises of yoga are extremely helpful in burning the excess fat deposits, particularly in the abdominal area.
• The deep inhalation and exhalation required in yoga, strengthens the muscles of the abdomen, toning them, making them firmer, and getting rid of the flab.
• The deep breathing exercises of yoga also help increase your intake of oxygen. This provides more energy to the body, which in turn helps invigorate you, leading to greater levels of activity and consequentially increased weight loss.
• The yoga postures help to strengthen the spine, make it more elastic, and improve posture. This also helps to reduce fat deposits around the belly.
• The yoga poses, improve circulation of the blood to the various organs of the body. Along with greater intake of oxygen, this helps to increase the metabolic rate, and also to release more toxins from the body. These two effects again help in fat reduction.

Yoga poses to help reduce belly fat: While all yoga poses and breathing techniques (pranayama) are good for strengthening and toning the body, a few are specifically aimed at getting rid of belly fat. These include the following:

• Cobra Pose (Bhujangasana)
• Wind Relieving Pose (Pavan Muktasana)
• Bow Pose (Dhanurasana)
• Thunderbolt Pose (Vajrasana)
• Warrior Pose (Virabhadrasana)
• Seated Forward Bend (Paschimottasana)
• Half Pigeon Pose (Ardhakapotasana)
• Sun Salutation (Surya Namaskar)
• Alternate Nostril Breathing (Anuloma Viloma)
• Shining Breath (Kapalbhati)

Note: For proper results it is necessary to follow a daily regimen of exercises.

Dietary changes:

• Include plenty of fiber in your diet.
• Eliminate greasy and oily foods from your diet.
• Eat more frequent and regular meals, but make sure that they are smaller.
• Drink plenty of water to help your kidneys to flush out toxins.

Natures Health Supply Natural Health Products as seen on TV.

Gentle Yoga Poses for Seniors

When you are old, keeping fit becomes a painstaking task. It is difficult to move around, let alone exercise. However, exercise is extremely important in old age because there is a high susceptibility of developing degenerative diseases like arthritis and osteoporosis.

It is important for seniors to stay fit so that the degeneration of bones and tissues does not put any limits to the bodily abilities and everyday activities. With problems like rheumatism, incontinence, osteoporosis, arthritis, and blood pressure, exercises like brisk walking and yoga become all the more important.

Gentle yoga poses can be very beneficial for seniors. These poses are specially meant for people who cannot undergo rigorous exercise. Young children, pregnant women, and the elderly need exercises that are gentle and do not put any pressure or exertion on them. Yoga can be very easily adapted for the elderly. Yoga is a holistic exercise and a gentle yoga sequence can not only enable you to extend the range of your movements but can also help you treat many of the ailments that you may be suffering from. Yoga poses for seniors are based on improving the range of motion and increasing the viability of performing daily activities.

Regular practice of yoga is even good for the mental health of seniors who often struggle with depression and other emotional problems. Since the immunity of the elderly can really fall low, yoga becomes even more important. With the help of yoga, the elderly can improve the strength of their core and improve immunity. This helps them ward off common health problems and seasonal ailments like the flu, coughs, and colds.

Gentle yoga exercises can help the seniors normalize their blood pressure and treat other problems related to the heart, respiratory system, and digestive system. The elderly usually have low levels of energy and going through a tough exercise regimen can only stress the body more than it is already stressed. Therefore, easy yoga for seniors comes highly recommended. Lately, organizations have commissioned studies to help find out whether the regular practice of yoga has any effects on diseases like the  Parkinson’s disease and Alzheimer’s.

Breathing techniques of yoga can also help you cleanse your nasal passages. Pranayama can help increase the capacity of the lungs, allowing more oxygen to enter into the body. Yoga poses also help improve blood circulation and therefore, improve the functioning of all the organs of the body.

Yoga Poses for Pregnant Women

Pregnant women need to take a lot of care of themselves. A healthy weight gain is imperative in maintaining the health of the pregnant woman and the baby. The practice of yoga can not only help strengthen the core of the body of the woman, but can also improve the strength and flexibility of the muscles.

Pregnancy Yoga

There are many side-effects of pregnancy like mood swings, depression, cramps, and aches. These can be effectively countered by practicing yoga regularly. Yoga for pregnant women allows the woman to be able to carry the extra weight of the unborn child. Some of the breathing techniques of yoga allow the woman to increase her lung capacity, improving the blood circulation in the body and therefore, the amount of oxygen that is available to the different organs.

As an exercise for pregnant women, yoga is perfect. It does not stress the woman and allows her to practice some of the simpler poses that strengthen the muscles and allow the cervix to open up. Some of these pregnancy yoga poses can prepare the woman well for her labor. However, before starting on any of the yoga poses, it is important to talk to your doctor first. Your doctor may issue you special advice according to the stage of pregnancy that you are at. If there are any complications in your pregnancy, your doctor may ask you to completely avoid yoga.

Still, yoga in pregnancy makes for excellent physical exercise. Pregnancy yoga poses are specially devised to be gentle on you. They help improve the strength of the pelvic floor because there is an increasing pressure on the pelvis due to the enlarged uterus. You may even be able to cure back aches caused due to the extra weight on your uterus. If you experience sciatica pain during your pregnancy, pregnancy yoga exercises may even help provide relief from that.

A workout for pregnant women should essentially be non-demanding. It is recommended that pregnant women should do light exercises and stretching, both of which increase strength and flexibility, without physically taxing the mother too much.

Exercises for pregnancy should be light. When practicing yoga during pregnancy, make sure that you avoid poses that require excessive twisting. Avoid inverted poses and poses that require you to lie down on your stomach or flat on your back. Simple poses, meditative poses, relaxation poses, and pranayama should work best for you when you are pregnant. If you want to include some other workouts, give a preference to walking and strolling around your neighborhood over any strenuous physical exercises.

Yoga Poses Chart for Beginners

Yoga is a holistic fitness regime that is aimed at striking a balance between your physical and spiritual self. Unlike other fitness regimes, which are very demanding physically and emotionally, yoga is a gentle technique that is very easy on you.

Unlike a beginner in any of the other fitness regimens, beginners in yoga are advised to go slowly, proceeding with ease. There are levels of difficulties in yoga, with some of the yoga positions for beginners specifically designed to go easy on the body. Since yoga is also a spiritual practice, yoga beginners are also often exposed to the philosophies of the art.

The first principle of yoga practice for beginners is to move slowly and give special attention to what your body says to you. Yoga is intended to improve your body and the bodily functions. However, if you experience any amount of discomfort, you should immediately change the pose or stop your practice.

To make yoga simpler for beginners, the practice of following a yoga chart has gained prevalence. Since yoga is not competitive at all, one should go easy on themselves. A chart of yoga describes some of the fundamental poses for each yoga discipline. The yoga pose chart lines yoga poses sequentially, ranging from the simple ones to the more difficult ones. The yoga posture chart, if followed carefully, can help you master your poses, increasing the difficulty level slowly. The charts help you to stay in control of the physical effort that you put into the practice. The simple poses are put first so that they can be mastered before the practitioner moves to the more difficult poses and postures.

For each different discipline of yoga, there is a different yoga chart. There are a total of 906 asanas in classical yoga, and each discipline emerges from these base asanas. The yoga chart lists down the performance order of these postures. There is even a diagrammatic representation of each of these poses. This is done in order for the practitioner to grasp the nuance of each of these poses perfectly. The yoga chart is somewhat similar to yoga cards. The only difference is that the sequence is described in one place instead of having several different cards. The practitioner can hang this chart in an accessible place and practice each pose by viewing this chart. This allows ease of transitioning from one pose to another.

How to do Kayakalpa Yoga Postures?

What is Kaya Kalpa yoga?

Kaya kalpa yoga is an ancient form of yoga that was practiced by the ‘siddhas’ (saints) of southern India, in order to enhance and increase their energy of life.

In Sanskrit, the word ‘Kaya’ means ‘body’ while the word ‘Kalpa’ means ‘immortal’, so Kayakalpa could be translated to mean the immortal body.  Kaya kalpa yoga postures were formulated to immortalize the human body.

Kayakalpa is scientifically formulated with a focus on studying the complete human system. This includes the physical body as well as the mind, along with the bio magnetism between vital sexual fluids and our life force energy. The practice of kayakalpa helps to transform sexual energy into spiritual energy.

Kayakalpa yoga tones the nerves and strengthens the central nervous system. By activating the crown charka which is in the center of your head, it generates life force and makes you physically fit and spiritually satisfied. This optimum balance promotes a healthy body and a calm and peaceful mind.

Objectives of kayakalpa yoga:

• It helps to promote general health and well being.
• Slows down and prevents the natural ageing process, thus extending normal life span.
• Boosts the immune system and helps to keep us healthy.
• Reduces the ill effects of hereditary ailments on our system.
• Reduces the intensity or sometimes cures many chronic diseases like asthma, diabetes, piles and skin diseases.
• Helps to maintain youthfulness and physical beauty.
• Strengthens brain cells and makes them active, thus helping them to perform at optimum level.
• Improves memory and powers of understanding.
• By strengthening the nervous system, it makes you emotionally stronger. It thus helps to get rid of tension and stress, and live a better life.
• By making you mentally stronger, it helps you get rid of any unhealthy habits or thoughts that you may have. It also helps to transform your lifestyle and character and make it better. This in turn leads to spiritual perfection and satisfaction.
• By increasing the forces of life energy, it makes you emotionally calm and spiritually satisfied.
• It strengthens a woman’s uterus and other parts of the reproductive system, thus helping to alleviate problems arising from menstrual cycles.

Who can do Kayakalpa yoga?

Anyone who has attained maturity, that is, is over the age of 14, can practice kayakalpa yoga.

How to do kayakalpa yoga?

Kayakalpa yoga is an advanced and spiritual form of yoga. It is best to do it under an expert yoga teacher (guru) who will guide you and formulate a set of exercises especially made to target your specific requirements.

Yoga Exercise for Blood Pressure

Let us first examine what is blood pressure, how it is caused, what are its symptoms and then go on to find a cure for blood pressure.

Types of blood pressure: We may suffer from two types of blood pressure – high blood pressure, which is also called hypertension, and low blood pressure also called hypotension.

• High blood pressure is a silent disease, which occurs when the blood pressure in our system becomes high, which affects our nervous system and other organs of our body. Hypertension can lead to malfunctioning of our endocrine glands, kidney infection, or arterial problems like arteriosclerosis. A high blood pressure reading of 140/90 can often be the danger signal for paralysis, Coronary Artery Disease (CAD), heart attack or stroke, often leading to death.
• Low blood pressure is a condition, when the blood pressure is lower than it normally should be. In such a condition, there is risk of kidney problems and heart disease since oxygen and blood do not reach our vital organs such as the brain, heart and kidney, thus causing damage.

Causes:

• High blood pressure is usually caused by excessive stress or a disturbed emotional state. It can also be due to some medical problems, climatic conditions, heredity, race, obesity, excessive alcohol intake and smoking.
• Low blood pressure can be caused by a weak heart, a very slow heart rate, problems in the internal organs, excessive bleeding, dehydration or even because of certain medicines.

Symptoms of blood pressure are varied:

• Frequent headache
• Dizziness
• Palpitation
• Fatigue
• Frequent urination
• Blurred vision
• A ringing sound in the ears.

Remedies for blood pressure: Hypertension is a lifestyle disease and can be tackled by a change in lifestyle, which includes proper exercise, diet and rest. While exercises for blood pressure are highly recommended, you could also try yoga.

Yoga for blood pressure: Yoga poses along with pranayama (breathing technique), which has many breathing exercises, has been found to be particularly effective in controlling blood pressure, and bringing it back to normal.

• Yoga postures enhance greater intake of oxygen and better circulation.
• Yoga poses massage the internal organs and keep them healthy
• Yoga releases tension in the muscles and also calms the mind.
• Yoga exercises help to reduce fat and increase good health.

Yoga exercises for blood pressure: While most yoga postures are a good remedy for blood pressure, the following are especially recommended.

• Cat Pose (Bidalasana)
• Downward Facing Dog Pose (Adho Mukho Svansana)
• Cobra Pose (Bhujangasana)
• Shoulder Stand (Salamba Sarvangasana)
• Camel Pose (Ustrasana)
• Easy Pose (Sukhasana)
• Head to Knee Pose (Janu Sirsasana)
• Wind Relieving Pose (Pavanmuktasana)
• Alternate Nostril Breathing (Anuloma Viloma)

Yoga Routine for Beginners

Why you should start yoga?

Yoga is a set of exercises, breathing techniques and meditation, which were scientifically formulated thousands of years ago. The yoga exercises (asana) encourage stretching of muscles and joints, thus strengthening them and helping to release tension, fatigue and harmful toxins. That is why yoga is recommended for physical, mental and emotional wellness, and also as a treatment for many ailments.

Beginner’s yoga: Yoga, with its intricate body contortions, may look very difficult. But a yoga routine for beginners is not so complex. Yoga postures for beginners start with easy movements.

Guidelines for yoga routine for beginners:

• If you are a starting a yoga routine, first consult your doctor, to rule out any possibility of damage or injury, or especially if you have any chronic illness or injury, which may be aggravated.
• Always perform the yoga poses under the guidance of a yoga expert, so that you perform them correctly and do not injure yourself.
• Set aside a regular time every day for your yoga routine.
• Select a place which is clean, quiet and has plenty of natural ventilation.
• Wear loose, comfortable clothes.

Yoga asanas for beginners: A beginner yoga routine would be quite different from an advanced one. Start with the yoga poses for beginners.

• Cat Pose (Bidalasana) is a very basic yoga pose done on all fours. It stretches the spine.
• Child Pose (Balasana) is a resting pose which helps to get rid of fatigue.
• Cobra Pose (Bhujangasana) is a basic backbend, which is repeated many times in yoga classes.
• Corpse Pose (Savasana) helps to rest and rejuvenate the body and is always at the end of a yoga class.
• Downward Facing Dog Pose (Adho Mukho Svanasana) is a resting pose, which is often used as a transitional pose between other poses. It also strengthens and stretches the back.
• Mountain Pose (Tadasana) is the foundation of all the other standing poses.
• Staff Pose (Dandasana) is a basic seated pose.
• Raised Hands Pose (Urdhva Hastasana) is a standing pose, with arms outstretched.
• Seated Forward Bend (Paschimottasana) is a forward bend, where the legs are stretched out.

As you become more proficient, a beginner yoga workout could also include:

• Side Angle Pose (Parsvakonasana)
• Widespread Standing Forward Bend (Prasarita Padottanasana)
• Warrior Pose (Virabhadrasana)
• Bound Angle Pose (Baddha Konasana)
• Bridge Pose (Setu Bandhasana)
• Upward Facing Dog Pose (Urdhva Mukha Svanasana)
• Head to Knee Forward Bend (Janu Sirsasana)
• Reclining Big Toe Pose (Supta Padangusthasana)
• Sun Salutation (Surya Namaskar)

Yoga Poses for Toddlers

Yoga for toddlers is an interesting, albeit strange concept. Almost everyone these days is doing yoga. From young, health conscious people to busy office goers, the aged, and fashion models. Yoga is the in thing and almost everyone wants to benefit from the soothing exercise. There are even yoga classes for pets! For fitness, fun or strength, for stress relief or spiritual benefits, yoga is a popular concept and suitable for a lot of people. So, when everyone is stretching to the tune of yoga, why shouldn’t there be toddler’s yoga? Toddler fitness is one of the main aims of yoga for small children. It also has a lot of other health benefits like better sleeping pattern, a calm behaviour and a flexible body.

Benefits of yoga for toddlers

Yoga when done by toddlers and children can help reduce anxiety, improve concentration and self-discipline, and can teach them how to manage time better. It can help build a positive personality and can also be a fun way of introducing exercise into their routine. If you’re also planning to introduce your child to flexibility-oriented sports like gymnastics or ballet, then yoga classes can go a long way in preparing the body and the mind. You need to enrol your child in a yoga class, where the teacher is an expert in toddler yoga poses.

How to introduce your toddler or small child to yoga

If you’ve finally decided to introduce your child to the benefits of yoga, then here are a few tips to help you get on with the task.

• Take your toddler to a sports store or a store that stocks up yoga-related accessories. Enjoy the day out and help your child select a bright and colourful yoga mat. A thick mat with more padding might be suitable for a small child.
• Find a place in your house, terrace or garden where your toddler can practice her yoga postures. A quiet, serene place with lots of fresh air is a good idea. Alternatively, if a class or a studio is what you have in mind, look for a place that is kid-friendly and has a teacher who is well-qualified in teaching yoga poses to toddlers.
• Stimulate their imagination while teaching yoga postures. If you are teaching your toddler the Tree Pose, then ask her to imagine how a tree looks. Alternatively, show pictures of the postures they are doing. Show a picture of a tree or point out to a tree when you are doing the pose.
• Easy, beginner-level poses are recommended for kids.

Yoga Poses for Constipation and Piles

Piles is in extremely common condition, with particularly high incidence in developed nations. Piles is often caused due to constipation, swelling of blood vessels, obesity and pregnancy. The symptoms that a person may suffer depend upon the stage or severity of the condition. However, some of the common symptoms include a swelling that protrudes from the anus, especially after the person has strained on the toilet, bleeding during passing stools, mucus discharge, itching, and pain.

Treatment

Yoga is a good remedy for constipation and piles. Try out yoga positions for constipation and yoga asanas for piles. You can also prevent the problem by trying to pass stools as regularly as possible. You must also eat a diet rich in fibrous foods such as fresh fruits and vegetables, lentils, whole grains and beans. Cereal and a handful of nuts can also provide the body adequate fiber. You can even take fiber supplements after speaking with your health care practitioner. It is also important to drink a lot of water through the day to keep your body hydrated. You must drink fluids like soups and fresh juices too to keep your body hydrated and the stools soft. Try to form a routine about passing stools. If you do not have bowel movements every day, then the stools will be harder and more difficult to pass.

You must exercise regularly. Take up a sport, join a gym, workout with a personal trainer or do yoga everyday. These measures can help prevent and treat constipation and piles. To get relief from the pain, use ointments and creams that have anesthetic properties. You can also use cold packs and sitz baths to get relief.

Yoga postures for constipation and piles:

Yoga is often recommended for piles. In fact, exercising is recommended for people who have a constipation problem or suffer from piles. You can even turn to Ayurveda to get relief from piles and regularize your bowel movement. A program consisting of yoga asanas or physical postures, Pranayamas or breathing exercises, Kriyas or cleansing techniques, and yoga diet can prevent and treat constipation and piles.

You can seek the help of a yoga expert or teacher to do the following poses.

Standing poses:

• Trikonasana or Triangle Pose
• Tadasana or Palm Tree pose
• Parvatasana or Mountain pose
• Padangusthasana or Toe to hand pose
• Padahastasana or Forehead to knee pose
• Ardha Chakrasana or Half Moon pose

Sitting poses:

• Ushtrasana or Camel pose
• Simhasana or Lion pose
• Paschimottanasana or Forehead to both knees pose
• Marichyasana or Pose dedicated to the sage Marichi
• Janu Sirshasana or Forehead to single knee pose
• Gomukhasana or Cow face pose
• Ardha Matsyendrasana or Half Lord of the Fish pose

Core Power Yoga for Inner Strength

Core power yoga is a very energetic form of yoga exercise. It is mentally and physically challenging and is a good way of connecting with your inner power. Core power yoga is quite like the heated form of Vinyasa. This form of inner strength yoga can stimulate, detoxify and heal the body as well as the mind via intention and balance. And of course, core power yoga can improve inner strength.

What Asthanga Yoga means to India, Core Power Yoga is the same to the West. Quite similar in their core beliefs, Core power yoga was a term coined by an Asthanga yoga teacher. It was introduced to the West by the followers of a Sanskrit scholar.

More about core power yoga

The exercises in Core power yoga are said to strengthen the back and the abdomen, and many of the postures in this form of yoga are similar to Vinyasa power yoga.  The poses also have certain muscle-toning moves. For instance, ‘Unlocking Athletic Power’ is good for developing flexibility and strength in the pelvis, hips, back and abs. ‘Soul Strength’ is another popular yoga program that emphasises on the mind and body, and has a set of challenging postures.

How Core power yoga is done

The yoga exercises are done in a heated room. Most of these are various cardiovascular exercises that focus on developing flexibility and strength, flush out toxins, ease stress, and improve a person’s ability to focus. Core yoga also increases the practitioner’s stamina and the sweating caused because of the heat and the rigour of the workout helps in detoxifying the body.

In Core power yoga, you also have to execute yoga poses. All these postures are done at a quick pace and some of the poses can be held for a longer time instead of the usual five breaths. When a person practices core power yoga, he can increase his physical endurance as well as his ability to concentrate without a break in focus.

Health benefits of Core yoga

There are several health benefits of Core power yoga.

• This form of yoga is good for stretching and lengthening the muscles of the body.
• It is great for building stamina as well as muscle mass.
• This form of yoga is also good for lean and strong muscles.
• An increase in body heat can kill bacteria and fine tune the functionality of the body.
• It also coordinates the breath movement, and is good for the mind and the body.

Benefits of Yoga Pilates Ball Exercises

Fitness balls or Swiss balls, commonly used for exercising today, are big rubbery balls ranging from 55cm to about 75 cm. These balls are available in different colors and materials and are extensively used in all kinds of fitness programs – especially Pilates.

An exercise ball workout is considered very beneficial and can be used in yoga, Pilates, and any other physical therapy of your choice. Since the exercise balls are extensively used in Pilates, it is a common belief that Joseph Pilates actually invented them. However, that is not true. In fact, they are not even considered in the traditional equipment that is used by the proponents of Pilates.

The reason why exercise balls have become such a huge hit is because the shape of the ball makes it very difficult to maintain balance, therefore requiring the person to use extra effort in order to maintain that balance. There are many core strength ball exercises because for all balance ball workouts, it is important to develop and use core strength. Almost all the exercises that you do with an exercise ball require you to utilize your core strength. The stabilizer muscles are put to good use.

You will realize that while doing pilates ball exercises, thighs, legs or hips, whatever portion of your body rests on the ball, the rest of the body has to use its strength in order to keep the ball from tipping. This allows you to gain balance and to increase stamina. Even when the rest of the body is stable and is resting, these ball exercises can present quite a challenge.

Abdominal ball exercises are especially popular with those who are looking to develop abdominal muscles and increase stamina. The best way to use a ball for any routine is to keep increasing the level of difficulty by adding balance challenges. The muscles of the core can be utilized to maintain the balance, once it is achieved. In fact, a lot of people use exercise balls for sitting because it helps keep both the spin and the muscles in the abdominal area active.

Exercise balls are also used in many other therapeutic settings, especially when an instructor or a therapist may want to give neuromuscular feedback to the practitioner or a patient. If you drape yourself over an exercise ball, it makes for a great way to stretch the entire body. In fact, when you are idle, try squeezing the ball with your body. This makes for an excellent light resistance exercise.

Benefits of restorative yoga poses

Yoga, a Sanskrit word which originated thousands of years ago in ancient India, essentially means ‘to unite’. Yoga was developed in the ancient civilizations of India, in order to bring together the body, spirit and mind, creating a union which is beneficial for the person.

Today, the physical, meditative, and breathing techniques have become extremely popular in the west, owing to the many physical and mental benefits that they offer. The restorative poses in yoga are usually practiced after some of the active poses. These are relaxing poses that allow the body to assimilate the benefits of the previous poses, while cooling it off.

Though in principle, yoga is a technique which does not cause any discomfort to the body, it has often been seen that some of the yoga poses may cause stress and strain, especially in the newer students. Both pain and injury can follow from straining too much, doing a yoga pose. B. K. Iyengar, the proponent of Iyengar yoga, was the first one to notice this and develop modifications of certain pose, sometimes using props, in order to make the yoga experience a more comfortable and beneficial one. Any restorative yoga pose that Iyenger yoga offers, is an extremely effective method of beating stress and restoring health.

The restorative poses of yoga induce active relaxation. The body can be stimulated and relaxed alternatively, in order to reach the crucial balance. There are several poses which may give an overall benefit. However, there are other restorative poses that help you target individual parts of the body. A restorative yoga sequence can help you when you are feeling tired, fatigued and weak. Restorative yoga postures can also help you relax when you are really stressed out. If you are trying to deal with anxiety, stress, pain or physical injury, restorative yoga poses can help you.

There are many restorative yoga benefits. This kind of yoga helps your body to relax in restful postures. When you are thus at rest, it allows the body to heal itself and get relaxed. Restorative flow yoga is made up of several restorative poses and postures. Together these help in triggering the parasympathetic nervous system, which is vital for maintaining a balance in the body and bringing it into equilibrium.

Health problems like high blood pressure and other diseases of the heart can also be addressed by performing these restorative poses. These poses can be used to treat hypertension, especially the milder forms of the disorder.

Alternate nostril breathing – Anulom vilom

Breathing techniques are one of the integral parts of Yoga. Known as pranayama, these breathing techniques help in cleansing the body, expanding lung capacity, and increasing strength and stamina.

In essence, pranayama means to draw life force from the surroundings and control it within the body – a control of the air you breathe. Anuloma Viloma is one such technique which allows you to master your breathing. This technique is used to clear the mind of anxiety, stress, and all kinds of negative thoughts and emotions. In effect, anulom vilom can help you clear your entire nervous system. The more often you practice this technique, the more relaxed and light you will feel.

Anulom vilom pranayam is also known as alternate nose breathing. There are many alternate nose breathing benefits, which can only be realized if the technique is performed consistently. To practice this alternate nose breathing technique, begin with sitting in a cross legged position. Make sure that your spine is completely erect. If you are able to seat yourself in the lotus pose, assume this posture since it is most beneficial.

Now assume the Gyan mudra by placing your left hand on the left knee with the palm facing upwards. Bring together the thumb and the tip of the index finger. Raise your right hand, bringing the right hand’s thumb to your nose. Close the right nostril with your thumb and breathe in deeply. Now hold your breath in for as long as you can. Then use your right ring finger to close the left nostril and breathe out. Keeping the left nostril closed, take another deep breath in. Once you have breathed as much air as you can, hold the air and using your right thumb, once again, close the right nostril, exhaling from the left nostril.

You can continue practicing this alternate nostril breathing technique for some time, till your breath comes in a gentle flow. Once you have breathed in and out from both the nostrils, you complete a full cycle. When you are just beginning, start with about five cycles a day. You can increase the count by one cycle a day. Ideally, twenty cycles a day will be extremely useful for you.

People who practice anuloma viloma regularly claim that within a time span of about three months, there are visible changes both in the body and overall energy levels. You will have improved metabolism and will feel more comfortable and relaxed.

How To Reduce Tummy With Yoga Excercises?

There are many yoga poses which specifically target the abdominal muscles. These poses can be standing, sitting, squatting or inverted. By targeting the abdominal muscles, they help to reduce belly fats. Other than that, they also help to strengthen and tone the abdominal muscles, thus giving a firmer look. By strengthening the internal organs in the abdominal area, like the stomach, spleen, liver and pancreas, some of the poses lead to improved secretion of digestive juices, which in turn leads to better digestion. They also help to relieve gases, thus reducing bloating after eating.

Yoga asanas (poses) to reduce stomach: As with all exercise programs, beginners must remember to start with the simple exercises and then gradually move on to the more advanced ones. They must also take care to warm up sufficiently. This will prevent any stress or injury. Besides this, it is advisable to perform the poses after consultation with a medical expert, and under the guidance of a capable yoga professional.

These physical exercises must be practiced daily to be truly effective.

• Sun Salutation (Surya Namaskar): Surya Namaskara is a perfect blend of physical exercises and breathing techniques, and must be incorporated into your daily schedule since it tones body muscles and helps to get rid of stomach flab
• Cobra Pose (Bhujangasana): This posture massages your kidneys, expands the chest and tightens the muscles of the abdomen.
• Upward Facing Dog Posture: This posture helps to make the stomach muscles firm, because you have to lift your body and balance your entire weight on the tips of the feet and hands.
• Westward Facing Forward Bend (Paschimottasana): This yoga pose helps to burn excess fat and flatten the stomach. It also improves digestion and strengthens the stomach muscles.
• Plough Pose (Halasana): This yoga pose tones and stretches abdominal skin which is sagging, and also stimulates the thyroid and pancreas, leading to better digestion.
• Wind Relieving Pose (Pavanmuktasana): This pose helps to expel gases in the abdomen, thus reducing extra weight and fat.

A few other poses which help in reducing stomach fat are:

• Mountain Pose (Tadasana)
• Triangle Pose (Trikonasana)
• Peacock Pose (Mayurasana)
• Crow Pose (Kakasana)
• Bow Pose (Dhanurasana)
• Shoulder stand (Sarvangasana)
• Wheel Pose (Chakrasana)
• Standing Forward Bend (Padhastasana)
• Bridge Pose (Setubadhasana)
• Locust Pose (Shalabhasana)
• Swinging Lotus Pose (Jhulasana)

Kriyas or cleansing techniques: Along with these yoga postures, practicing the few following kriyas or cleaning and breathing techniques will also help to cleanse the colon and thus reduce stomach fat.

• Regurgitative cleansing (Vaman Dhauti)
• Conch cleansing process (Shankha Prakshalana)
• Bellows (Bhastrika)
• Right nostril breathing (Suryabhedna)
• Alternate nostril breathing (Anuloma-Viloma)
• Cleaning breath (Kapalbhati)

Diet:
Along with the physical practices, you must also observe certain diet restrictions. Avoid fried, greasy and fatty foods, and eat plenty of fresh fruits and vegetables.

Advanced Yoga: Hatha | Vinyasa | Traingle Yoga Poses

What is advanced yoga?

Yoga is a set of exercises, scientifically formulated almost five thousand years ago, which promotes physical, mental and emotional health. They constitute physical exercises (asanas), breathing techniques (pranayama) and meditation (dhyana). The poses vary from the simple to complex.

As with any exercise, beginners must start with the simple poses, which are easy to perform. Only those who have mastered these simple poses can move on to the advanced yoga poses. These can be standing, sitting or supine, but they require greater muscle control and balance.  They should be practiced only under the guidance of an expert yoga teacher. Beginners must never attempt them on their own.

Hatha yoga poses: ‘Ha’ can be translated to mean ‘sun, and ‘tha’ is ‘moon’. Thus Hatha yoga is usually translated to mean a union of opposites. It is also sometimes referred to as ‘forceful yoga’ since it requires greater physical powers in its performance. Mastering the various postures leads to strengthening the will and powers of concentration. This is an advanced form of yoga which helps in achieving powers of meditation.

Vinyasa yoga: Vinyasa means ‘movement which is breath synchronized’. In Vinyasa yoga, the poses are synchronized with the inhalation and exhalation of breath, and they flow from one pose to another. That is why it is also referred to sometimes as the Vinyasa Flow. The poses can be fast or slow, depending upon the person practicing it, but the rhythmic movements seem like a dance, since each pose merges seamlessly into the next one. Vinyasa yoga can be termed an advanced form of yoga since it requires great balance and synchronization.

Some advanced yoga poses:

Yoga Triangle Pose (Trikonasana): This requires a proper sense of balance, concentration and co-ordination. It starts with the Downward Facing Dog Pose (Adho Mukha Svanasana) and requires you to twist and stretch your body, while you balance your body on outstretched legs.
Yoga Firefly Pose: This pose begins with squatting and then requires you to lift your legs off the floor and stretch them out behind you, while you balance your entire body on your hands. The appearance of the completed pose is that of a firefly, and hence the name. It is a difficult pose which requires not only balance, but also muscle strength of the wrists and arms.
Yoga Headstand Pose (Sirasana): This is a very advanced inverted pose, where the practitioner stands on the head. It is usually performed on a blanket and begins with kneeling on the floor. The head is then placed on the floor, and first the knees and then gradually the entire body is lifted off the floor and stretched out straight towards the ceiling. This requires great balance and strength of the spinal muscles and the entire torso.