Yoga as a way of life for stress management

Yoga Vs Stress Management

You have learned about asana, pranayama, kriya, mudra, bandha, and meditation in an earlier class. However, yoga is not limited to physical postures, breathing techniques, or meditation for a few minutes only rather yoga is a way of life also. It propounds several principles including asana, pranayama, kriya, mudra, bandha, and meditation which are relevant to healthy living. Yogic principles of healthy living are often adopted by all, regardless of age, gender, profession, or place. As for how of life, yoga gives direction about food, eating habits, thinking, recreational means, and conduct. The yogic way of life, if adopted in the true sense, empowers us to deal with stress and in promoting physical and mental health. 

Linga Mudra

Linga Mudra (Mudra Of Heat)

This mudra contributes to the burning of extra fat in the body, which helps to lose weight. This mudra increases the heat in the body that helps alleviate the cold. Linga mudra is helpful in treating chills and chills due to your intolerance to cold weather or hypothermia.

How to do Linga Mudra:-

• The Linga Mudra is often performed while standing up or seated.
• Bring both hands in front of your body and clasp them so that the fingers are intertwined.
• Ensure that the left thumb is pointing vertically upwards and encircle it with the thumb and index of the proper hand.
• Hold this posture for 15 minutes while inhaling and exhaling normally.

Benefits of Linga Mudra:-

• Use this mudra to combat the common cold.
• You can use the Linga Mudra to assist in weight loss.
• Boost your system with this mudra, and you'll resist infections and colds all the seasons.
• This mudra can loosen and relieve phlegm in your throat.
• If you have a chronic cough or cold, this mudra can help with your systems.
• The Linga Mudra increases strength within the body and invigorates users.

Precaution of Linga Mudra:-

• Practice it any time you want. But don’t practice it tons because it produces heat within the body.
• A person with a bilious temperament should not use it.
• High blood pressure patients should not use.
• A person with an abdomen tumor should not use it.
• Do not raise the right thumb it generates heat very soon.

Transcendent Meditation

Meaning Of Transcendental Meditation:-

Transcendental Meditation may be a spiritual sort of meditation where practitioners remain seated and breathe slowly. The goal is to transcend or rise above the person’s current state of being.

Pranayama - The Art of Breathing

Pranayama:-

Pranayama is the extension of vital force energy within the body, which supports health and longevity. Pranayama is the breathing practice of yoga and is that the disciplining of our vital force energy, to get rid of blockages within our physical and energetic system, to clear illness and pain, and ignite the spine to assist regulate the nervous systems, in order that we may achieve higher states of consciousness and awareness. Understanding and controlling prana is the key to health mind/body balance. Conscious breath control is the key to realizing the advantages of asana because it brings us into a deeper reference to our inner self.

Prana:-

“Prana” is that the subtle energy or vital force that links matter and spirit, the astral and thus the physical. This vital energy or vital force, located within the body’s nadis or energy channels, is altogether life forms and is central to all or any or any or any yoga practices. Prana could even be a subtle force of energy carried in food, air, water, sunlight, the atmospheres we spend time in, the people we surround ourselves with, and it animates all types of matter.

Ayama:-

“Ayama” means extension, expansion, to stretch, lengthen, prolong, regulate.

How To Do Pranayama:-

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Benefits Of Pranayama:-

• It reduces stress.
• Improve sleep quality.
• To raise awareness.
• Lowers high blood pressure.
• Improve lung function.
• Improve cognitive performance.
• It reduces the urge to smoke.

Prequatiom Of Pranayama:-

• Breathing should be done only through the nose. As it is a natural action of breathing that seeks all the input elements and filters the air before entering the lungs. In addition, the heat of the blood is maintained by the Ida and Pingla nadies which are classified inside the nose.
• Pranayama should be practiced in a simple manner and no signs of stress should appear on the face. No part of the body should feel any discomfort or tension during the practice. If this happens, it means you are crossing your body strength and “overdoing” which can be harmful.
• If you feel tired during the practice, you should stop directly, rest for a moment with normal long breaths, and then resume. Pranayam should not be over practiced. The duration should be gradually increased patiently from day today.
• To fully experience the benefits of pranayama, practitioners should follow a high-calorie vegetarian diet that includes milk, fresh fruits, and vegetables.

How to do naukasana

Naukasana:-

Naukasana or Navasana widely known as the Boat Pose is a great pose for strengthening the core. The Sanskrit name Naukasana derives from two words, the first Nauka which means the boat and the second Asana which means posture. In this asana, the whole body appears to be shaped like a boat and is fully balanced on the buttocks. It gives an intense stretch to the abdomen and strengthens the muscles of the back and abdomen. There are many other benefits of Naukasana, but first of all, let's start by knowing the steps to practice Naukasana.

Meaning Of Kapalabhati

Kapalabhati:-

Kapalbhati is also a practice of Shatkarma. The Sanskrit word Kapal means 'forehead' and bhati means 'light' or 'radiance', it also means 'perception' or 'knowledge'. Hence Kapalbhati is the practice that brings light or clarity to the front part of the brain. Another name for this practice is scalp cleansing. Kapalabhati breathes at a rate of 120 breaths per minute through the abdominal areas to cleanse all breathing passages and stimulate blood circulation for the whole body.

Meaning Of Vipassana Meditation

Vipassana is a simple and practical way to achieve true and lasting peace and happiness by seeing things as they really are. This self-observation process leads to mental and physical purification. Eliminate the frustration and disharmony of our lives. This technique frees us from suffering and its root causes and takes us to our highest spiritual goal through a gradual approach. Freedom from fear helps practitioners achieve a high level of performance in all areas of human activity.

Meaning Of Spiritual Meditation

Spiritual Meditation

Spiritual meditation aims to help a person dig deep into the inner self to discover the knowledge and also the peace that can be found in it. It can be done by developing recognition, harmony, and even all-natural order in life through reflection.

Meaning Of Focused Meditation

Focused meditation involves that specialize in something intently as to how of staying within the here and now and slowing down the inner dialogue. Unlike classic meditation where you specialize in nothing to quiet your mind with focused meditation, you continue to remain within the present but focus wholly on one thing, typically sensory stimulus like sounds, visual items, tactile sensations, tastes, smells, and even your own breathing very similar to mindfulness meditation techniques.

7 Main Chakra Of Chakra Meditation

Chakra Meditation

Chakra meditation is a form of meditation that is intended to activate, open, and balance the seven chakras. Chakra meditation is a very powerful meditation known to Hindu sages for over five thousand years. This meditation basically tries to focus attention on the chakras or energy centers in the physical body by raising the kundalini energy and your level of consciousness. It is recommended at sunrise and sunset, but we can also do it at any time of the day, every day.

Mindfulness Meditation

Mindfulness Meditation

Mindfulness meditation is the process of being fully present with your thoughts. Being aware means being aware of where we are and what we do, and not overdoing what is happening around us.

Mindfulness meditation can be done anywhere. Some people prefer to sit in a quiet place, close their eyes, and focus on breathing. But you can choose to be alert at any time of the day, even if you travel for work or do chores.

When you practice mindfulness meditation, you observe your thoughts and emotions, but leave them without judgment.

Importance Of Meditation

Meaning Of Meditation

Meditation follows concentration. Concentration merges into meditation. Concentration is holding the mind on to some particular object. An unbroken flow of data therein subject is meditation. Meditation is a regular flow of thought with reference to the thing of concentration. Meditation opens the door of the mind to intuitive knowledge and lots of powers. You can get whatever you want through meditation. During meditation, all worldly thoughts are excluded from the mind. Meditation is called Dhyana in Sanskrit.

Shoonya Mudra (Mudra Of Emptiness)

 Shoonya Mudra

Is a simple yoga gesture designed to reduce the space element (akasha) in the body? It is an hasta (hand) mudra and one of a series of therapeutic mudras believed to have healing properties. In this mudra, the tip of the middle finger is placed at the base of the thumb and the thumb gently presses on the middle finger just below the knuckle. The other three fingers stretch comfortably to the sky. The name of this mudra comes from Sanskrit shunya, which means 'emptiness', 'openness' or 'space', and mudra, which means 'gesture' or 'seal'. Shunya can also refer to the sky or heaven. As such, shunya mudra can be translated as 'heaven mudra'.

All About Sirsasana

Sirsasana

Sirsasana is an advanced inversion that shows the power, control and beauty of overcoming the fear of falling through a physical and mental balance. The name is derived from the Sanskrit sirsa, which means 'head', and asana which means 'pose' or 'posture'.

Sirsasana is considered by some to be the major inversion and is often referred to as the 'king' of asanas. This complete inversion returns blood to the heart and brain, refreshes the cardiovascular and lymphatic systems, and provides stimulating effects for the entire body.

Those who practice spiritual yoga can use this asana to redirect sexual energies to a higher spiritual energy, which is thought to increase well-being and promote positive radiance. This higher energy is called ojas and is believed to help strengthen other spiritual yoga practices.

Inversions like sirsasana help open the ajna, or the third eye, chakra. The inverted position of the body and the position of the head allow energy to flow to the third eye. Not only does this pose provide mental clarity and renewed energy, but it is also believed to help increase memory and concentration over time.

Vayu Mudra Or Mudra Of Air

 Vayu Mudra

Vayu, as the name implies, is air. So this mudra provides the air element in your body. It controls or regulates the movement of air in your body, making your body healthy in the long run. Vayu hand mudra takes care of all diseases and irregularities that can occur due to the imbalance in the air.

Gyan Mudra Or Mudra Of Knowledge

Gyan Mudra

Touch the tip of the thumb and therefore the tip of the index or 1st finger together.

The other 3 fingers have to be kept straight.

a) Gyan Mudra Steps:-

The Gyan Mudra is meant to rather be performing alongside meditation asanas. Now are the steps of Gyan Mudra.

• Take a seat down during a meditative pose for instance the Sukhasana (Easy Pose), Padmasana (Lotus Pose), or Vajrasana (Diamond Pose). You might still perform the Gyan Mudra whereas standing within the Tadasana yoga (Mountain Pose) otherwise sitting contentedly on a chair.
• Make sure that your back is held straight plus your chest moreover heads seized up high.
• Relax your hands on your knees by your palms opposite upwards.
• Tap the tip of the index finger to the tip of the thumb.
• The respite of the finger is supposed to be held straight moreover parallel to each other. This Mudra is executed by both hands.
• Close up your eyes plus a center on your breath.
• To extra improve the efficiency of the Gyan Mudra or Dhyan mudra, you would possibly chant the word Om (Aum) in conjunction with every exhale.

b) Specialty:-

As it is a mudra of knowledge, it enhances knowledge. The tip of thumb has centers of 

pituitary and endocrine glands.When we press these centers by index figure the two glands 

work actively.

c) Time Duration:-

      There is no specific time for this mudra. You can practice sitting, standing, or lying on the bed whenever and wherever you have time.

d) Benefits Of Gyan Mudra:-

• Increases memory capacity and sharpens the brain.
• Improves concentration and prevents insomnia.
• If we practice it regularly, it will cure all mental disorders such as mental, hysteria, anger, and depression.

e) Gyan Mudra Side Effects:-

Gyan mudra mainly increases the air element in our body. Therefore, if you experience gas problems in the stomach or problems with food digestion, this mudra can show some ill effects.

Meaning Of Mudrasana

Mudrasana

Mudra means 'seal', 'gesture' or 'sign'.Mudras are symbolic gestures that are often practiced with hands and fingers. They facilitate the circulation of energy in the subtle body and enhance the journey inside.

Chakra-asana

Chakrasana The Wheel Pose 

The cakra-asana also known as urdhva-dhanurasana.Urdu means elevated,elevated or vertical and dhanur meansArco.Tanto la "postura della rueda"come la"postura dell'arco elevado".

Vinyasa Yoga

Vinyasa Yoga

Vinyasa is a style of yoga characterized by joining the postures so that they move from one to another, without problems, using the breath. Put all this together and Vinyasa is a practice initiated by the breath, which connects every action of our life with the intention of moving towards what is sacred or what is most important to us.

Bala-Asana

Bala-Asana (The Child Pose)

What does Balasana mean?

Balasana is a yoga pose and comes from the Sanskrit words Bala and asana, which are translated as "child" and "pose". The practitioner begins by sitting on the heels with the knees hip-width apart and the palms of the hands-on the thighs.

The Half Matsyendrasana

The Half Spinal Twist Pose

 Ardha means half. Matsyendra is one of many Siddhas or

masters who where accomplished Yogis mentioned in the

medieval Yoga text the Hatha-Yoga-Pradipika. This posture

posture is traditionally called the Spinal Twist because the

the spinal column is twisted gently.

Moon Salutation

Moon Salutation

 a) What is the meaning of Chandra Namaskara mean?

Chandra Namaskara is a sequence which reveres and honors the energy of the moon. The name is derived from the Sanskrit, Chandra, meaning “moon,” and “namaskar,” meaning “salutation.” Although they are less well known than the Surya Namaskara practice, they complement it perfectly, as they embrace the opposite, interconnected energy.

Chandra Namaskara is considered more yin in nature than the intrinsically yang Surya Namaskara. As such, Chandra Namaskara is a more cooling, meditative sequence of postures, which is ideal to be practiced in the evening. These postures can also be used in the same practice as Surya Namaskara in order to balance their dynamic energy.

Chandra Namaskara is known as Moon Salutation in English.

b) Steps of Moon Salutation

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1) Tadasana

Stand with your feet together, body aligned with breath. Bring the palms into the namaskar position, stretch the hands above the head, and lengthen the spine. Stay in this position and take a few breaths before you move to the next asana.

2) Ardha Chandrasana

Inhale deeply and as you exhale bend to the left side. Appreciate the gentle stretch you will feel on the right side. Be careful to not tilt forward or back, only sideways.

3) Utkata Konasana

Return to the center, step the feet apart, and turned slightly out. Inhale and as you exhale bend your knees, bringing the thighs parallel to the ground. Keep the forearm at 90 degrees to the arms and palms facing you. This is also called the Goddess pose, but that shouldn’t deter the guys from trying it out. It helps strengthen the back and the thighs.

4) Utthita Tadasana

For this, simply raise yourself from the squatting position and straighten the elbows. Hands parallel to the ground. Relax the shoulders and chest.

5) Trikonasana

“Step the left foot out and slide down to the left side. Extend the right hand up. This helps improve the flexibility of the spine and corrects the misalignment of the shoulders.

6) Parsvottanasana

Now, bring the head to touch the left knee. Relax both the hands down on the left foot. This asana helps improve posture and balance. It also improves digestion and lengthens the muscles on the back of the leg.

7) Anjaneyasana

Bend both the knees and move into a lunge on the left side. Keep looking to your left.

8) Skandasana

Straighten the right knee and do a forward-facing lounge. Bring both the hands in front of the floor.

9) Malasana

Squat with the feet firmly on the floor and the palms joined in front of you. Maintaining your balance with the feet down and the spine extended may be a bit challenging for some. This pose is often erroneously referred to as the ‘garland pose’. ‘Mal’ in Sanskrit means impurity. Since the regular practice of this asana helps to improve bowel movement, hence the name. However, some people pronounce it wrongly as ‘Maalasana’ and since ‘masala’ refers to a garland hence the confusion. That is the wrong translation of the name.

Benefits of Malasana

• It gives the lower back, the sacrum, the groin, and the hips a good stretch.
• It instigates metabolism.
• It activates the digestive system.
• It tones the belly.

10) Skandasana

Now do a forward-facing lunge, just as you did in step 8, but bend the right knee and straighten the left. Keep the palms on the floor.

Benefits of Skandasana

• Skandasana stretches the inner and outer legs, as well as the Knee. 
• The most benefits-improved range of motion and circulation and decreased back pain.
• It is also beneficial to creativity because it activates the second chakra.

11) Anjaneyasana

Lunge to the right side, keep looking to your right.

Benefits of Anjaneyasana

• It makes the gluteus muscles and the quadriceps stronger.
• It gives the hips and hip flexors a good stretch.
• It opens up your shoulders, lungs, and chest.
• It helps you improve your balance.

12) Parsvottanasana

Straighten both the knees and bring your head to rest on the right knee, both hands near the right foot.

Benefits of Parsvottanasana

• Calms the brain.
• Strengthens the legs.
• Stimulates the abdominal organs.
• Improves digestion.

13) Trikonasana

      Move up into the triangle pose.

Benefits of Trikonasana

• Reduces blood pressure, stress, and anxiety.
• Cure indigestion.
• Gives flexibility to groins, hamstrings, and hips.
• Transactional calm the mind.

14) Utthita Tadasana

      Straighten your knees and elbows.

Benefits of Utthita Tadasana

• Opens and energizes the whole body.
• Realigns spinal column and chakras.
• Improves respiration and circulation.
• Tones leg and arm muscles.
• Relieves backache and neck strain.

15) Utkata Konasana

     Repeat pose third

Benefits of Utkata Konasana

• Tones and strengthens the core muscles.
• Strengthens the quadriceps and inner thigh muscles.
• Heats the body and increases circulation.
• Activates root and sacral chakras.

16) Tiryaka Tadasana

Hands in namaskar position, extended overhead, bend to your right side.

Benefits of Tiryaka Tadasana

• Very good posture to reduce the side fat of the abdomen.
• Stimulates the bowel movements.
• Provides a nice stretch in the sideways.
• Opens up the chest.

17) Tadasana

Conclude one sequence, returning to where you began hands in namaskara position and

extended overhead.

Benefits of Tadasana

• Stimulates the nervous system.
• Improves body posture and balance.
• Regulate the menstrual cycle in women.
• Tone your buttocks and abdomen.

How to do Sun Salutation

Sun Salutation

   

a) What is the sun salutation?

Sun Salutation, is a practice in yoga as exercise incorporating a sequence of some twelve gracefully linked asanas. The asana sequence originated in the Hatha Yoga tradition in the 9th century in India. The basic sequence involves moving from a standing position into Downward and Upward Dog poses and then back to the standing position, but many variations are possible. The set of 12 asanas is dedicated to the Vedic-Hindu solar deity Surya. In some Indian traditions, the positions are each associated with a different mantra.

Raja Yoga

Raja Yoga Path of 
Self-Discipline

The "royal" or highest path of yoga, formalized by the sage Patanjali, is a comprehensive method for controlling the waves of thought by turning our mental and physical energy into spiritual energy. The chief practice is self-discipline, including Patanjali’s Ashtanga Yoga & Meditation.

Raja

Developing Consciousness,

Awareness, Mindfulness is Raja

Yoga, and the aim of Hatha Yoga.

Jnana Yoga

Jnana yoga Path of 
Self-Awareness

The path of wisdom applies discriminative intelligence for spiritual liberation reflecting and developing awareness of one’s own sense of Being. The chief practice of Jnana Yoga is meditation & Self Inquiry Atma Vicharya inquiry into the source of the “I” thought “So Hum”

Who am I?/I am that.

Jnana

"What I know, I know.

What I do not know,

I do not know".

This is jnana.

Bhakti Yoga

Bhakti Yoga-Path of Self Surrender

The path of devotion is one in which we offer and surrender to the divine through a devotion in which one sees the divinity in every creature and all things. Mantra meditation is one form of Bhakti.

Bhakti

If you use your

emotions and try to reach

the ultimate, we call this

bhakti-yoga.

That means the path of

"Devotion"

Karma Yoga

Karma Yoga-Self  Discipline 

Karma is the universal law of cause and effect. All actions have consequences. Karma Yoga is the knowledge that deals with how to come into harmony with these forces, by being in full awareness with actions while letting go of the outcome or results. Seva is a practice of karma yoga, selfless service to others as part of one’s larger Self without thought of gain or reward, as it is an act of sublimating ego through having no attachments to the fruits of your actions, offering them up to the divine. Balancing the 3 Gunas, through mindful efforts, helps up to live in the bliss of the present moment, navigating through the endless obstacles that arise from the pull of karma.

Karma

If you can joyfully involve

yourself in any activity,

that is karma yoga.

If you do it with great effort,

only karma will come,

no yoga will happen!

Paths Of Yoga

Paths Of Yoga

There are various paths of yoga that lead towards the ultimate goal of union, each a

specialized branch of a comprehensive system, the main four being "Karma Yoga, Bhakti

Yoga, Jnana Yoga, and Raja Yoga".Each, with their own world of techniques, supports people with different temperaments and approaches to life. All of the paths lead ultimately to the same destination to union with Brahman, God, Oneness the Universe, and the lessons from each need to be integrated if true wisdom is to be attained. For our sadhana or spiritual practice, it is often suggested that we practice a balanced integral yoga.

Types Of Yoga

 The following are the types of yoga

a) Hatha Yoga:-

This is a holistic yogic path, including moral disciplines, physical postures, purification procedures, poses, yogic breathing, and meditation. The Hatha yoga predominantly practiced in the West consists mostly of asana work. It is also recognized as a stress-reducing practice.

 Hatha Yoga Poses For Beginners

Importance Of Yogasan

a) What is yoga?

Yoga is a system of techniques that reflects real and proven scientific concepts. Many things Western scientists understand about the body have actually been known by yoga practitioners for centuries. Yoga sees the body from a different perspective than traditional Western medicine, but the basic principles are the same. What we Westerners call nerve plexus, yoga calls chakras. 

What we Westerners call spinal alignment, yoga accomplishes through various poses or exercises designed to do what many of us pay chiropractors to do. The human body is in a constant state of flux, continually adjusting internally to the influence of a changing external environment. 
Western medicine calls this process homeostasis. Yoga’s five sheaths of existence, in essence, the body, the breath, the emotions, the intellect, and happiness reflect the same need for balance between internal and external forces. The terminology may be different, but the concepts are universal.