BENEFITS OF PAVANAMUKTASANA (WIND RELIEVING POSE)

 

This asana helps in alleviating various gastric problems, including indigestion and constipation. Since your knees exert pressure on your tummy, holding the position for more than a minute helps in triggering the burning of fat in the region.

The Wind-relieving Pose Instruction:

1. Lie flat on the back in the shava-asana.
2. Inhale and bend the right knee and pull it close to the torso with both hands while interlocking the fingers just below the knee. Keep the left leg flat on the floor.
3. Hold the inhaled breath for a few seconds then exhale slowly through the nostrils and lift the back, shoulders and head off the floor and touch the knee with the forehead.
4. Hold the exhaled breath for a few seconds then slowly inhale and return the back, shoulders and head to the floor. Remain holding the knee.
5. Hold the inhaled breath for a few seconds then exhale while bringing the right leg to the floor.
6. Lie flat on the back in the shava-asana for a few seconds then repeat beginning with the left leg.

Benefits

• Strengthens the back and abdominal muscles.
• Helps in digestion and release of gas.
• Tones the muscles in the legs and arms.

By:  world Peace Yoga School.

Helps to reduce blood pressure Bhramari pranayama

Bhramari pranayama (Humming Bee Breath).

Steps:

1. Sit down in Sukhasana, Keep the spine erect.
2. Breathe normally and relax the whole body.
3. Keep the mouth closed and the teeth apart.
4. Plug both the ears with the index fingers and close the eyes. Some also use the thumb to close the ears. In this variation, the eyes are kept closed by using the middle finger.
5. Take a slow deep breath and fill the lungs fully.
6. Then exhale slowly, making a continuous humming sound from the throat. The sound should reverberate in the head.
7. Feel the sound vibration in the head. Be aware of only the continuous drone that the sound produces. This drone is similar to the humming sound of the bee.
8. This is one round.
9. Start with 5 rounds and increase it as per your convenience.

Benefits of Bharamari Pranayama (Humming Bee Breath):

• Bhramari pranayama calms the nerves and reduces tension and anxiety.
• It helps to reduce anger and frustrations.
• It gives the practitioner a good sonorous voice. It can also help remove throat ailments.
• It helps to reduce blood pressure.

Precautions:

• You may feel little cold or tingling sensation in the throat due to sound but this is normal.
• Under No circumstances the proportion of the breathing should be forced.

By: World Peace Yoga School.

Marjaryasana-Bitilasana (Cat-Cow)

Steps:

• Bring your hands beneath your shoulders and knees beneath your hips.

• Inhale as you drop your belly button toward the earth and lift your heart and hips to the sky into Bitilasana (Cow Pose).

• Spread across your shoulders and sitting bones.

• Exhale as you round your upper back toward the sky, dropping your gaze to your navel and pressing your hands and feet into the earth in Marjaryasana (Cat Pose).

• Continue for 10 rounds.

Benefit of Marjaryasana-Bitilasana (Cat- Cow):

• Improves posture and balance.
• Strengthens and stretches the spine and neck.
• Stretches the hips, abdomen and back.
• Increases coordination.
• Massages and stimulates organs in the belly, like the kidneys and adrenal glands.
• Creates emotional balance.
• Relieves stress and calms the mind.

Contraindications/Cautions:

• Neck injury – use caution and keep the head in line with the torso.

By: world peace Yoga School.

Chakras And The Channels Of Energy

Inside every human being there is a network of nerves and sensory organs that interprets the outside physical world. From the perineum in the pelvic area to the medulla oblongata, there  are six knots or centres. These are the six lower chakras located along the spinal column. Their job is the distribution of impulses.When you meditate on the spinal cord, do not visualise the chakras as located in the front; they are in our spinal  column. There is one main nadi, or channel of energy, called subhuman. Chakras, the spheres of energy positioned along this central channel, are each in motion.

Each of the seven chakras has several spiritual qualities. These qualities are intact within us, and even though they might not always be manifest, they can never be destroyed.When the Kundalini is awakened, these qualities start manifesting spontaneously and express themselves in our life. Thus, through regular meditation, we become automatically very dynamic, creative, confident and at the same time very humble, loving and compassionate. It is a process which starts to develop by itself when the Kundalini rises and starts to nourish our chakras.

1-Muladhara Chakra

The first chakra is located at the coccyx, the group of fused vertebrae at the base of the spine. The symbol of this chakra is a triangle facing downward. The triangle is inside a square, which represent the earth, or solid matter. The colour of the muladhara chakra is yellow. Its element is earth, and smell is its sense. It is said they whenever you meditate and have a sense of smell, it comes from the muladhara chakra.

Muladhara chakra main aspect is the innocence. Innocence is the quality by which we experience pure, childlike joy, without the limitations of prejudice or conditionings. Innocence gives us dignity, balance, and a tremendous sense of direction and purpose in life. It is nothing but simplicity, purity and joy.

2-Svadhishthana Chakra

This is the second chakra and it is in the shape of half moon. This chakra governs the sense of taste. The substance or the element is water.

This chakra is the chakra of creativity, pure attention and pure knowledge. It is the one which connects us to the inner source of inspiration, and enables us to experience the beauty around us.The pure knowledge given by this chakra is not mental, but it is direct perception of the Reality, that can be felt in our palms and indicates our subtle blockages. Also this is the center of pure, steady attention and power of concentration.

On the physical level it looks after our liver, kidneys, and the lower abdomen. When we think too much, this center gets drained of energy and diseases like diabetes or blood cancer can occur when this chakra goes completely out of balance.

3- Mainpura chakra

This is the third chakra located at the navel centre. Its form is a triangle pointing upwards At the manicures chakra the sound is “ram” and the element is fire.

This chakra chakra is the one that gives us the sense of generosity, complete satisfaction and contentment.On the left side, the main quality of this center is peace – clearing this chakra can relieve stress and tensions.On the right side, it looks after our liver which is the organ of our attention and power of concentration.

4-Anahata Chakra

This is the fourth chakra located in the centre of the chest. Its element is air, and it governs the sense of touch. the colour of the anahata chakra is a smokey colour, like smokey topaz. it is symbolised by two intersecting triangles, one pointed upward the other pointed downward. The sound of the heart centre is “yam”.

This center helps us get rid of all our habits, laziness, gross attachments, and everything that enslaves us in a way or another: we become our own master.

5-Vishuddha chakra

This is the fifth chakra located at the pit of the throat. It is associated with the creativity ans with the creative arts, such as dancing and music. Its sound is “ham”. Its element is space, symbolised by a circle . Its colour is blue. It governs the sense of hearing.

This is the chakra which gives us the connection with the whole, enabling us to feel our oneness and the fact that we are all part and parcel of the whole.

6-Ajna chakra

This is the sixth chakra located at the space between the two eyebrows . Its colour is clear . Its element is the mind. It is beyond the gross element.

It is the one that dissolves all our ego, conditionings, habits, false ideas of racialism, and all our misidentifications. It is the narrow gate which opens the way for our consciousness to ascend to its final destination, which is the seventh center. Roving eyes, watching impure things, or self-centeredness damage this chakra. Watching the sky, earth or nature can help cleanse it.

7- Sahasrara chakra

This is the seventh chakra located at the crown of the head. It is the whole universe and above and beyond that: life here and hereafter. It represent the state of cosmic consciousness. there is no colour element or senses associated with this chakra.

This chakra gives us the direct, absolute perception of Reality on our central nervous system.

By- Vinyasa Yoga Academy.

 

5 Yoga Poses For Better Digestion.

1- Marjaryasana-Bitilasana (Cat-Cow)

Bring your hands beneath your shoulders and knees beneath your hips. Inhale as you drop your belly button toward the earth and lift your heart and hips to the sky into Bitilasana (Cow Pose). Spread across your shoulders and sitting bones. Exhale as you round your upper back toward the sky, dropping your gaze to your navel and pressing your hands and feet into the earth in Marjaryasana (Cat Pose). Continue for 10 rounds.

Breathing deeply in these poses will massage your organs as you alternately compress and lengthen the intestines, bringing fresh blood to the epithelial cells, which are responsible for healthy gut function.

2- Adho Mukha Svanasana (Downward-Facing Dog)

Come into Plank Pose to set up your hands and feet. Place your hands shoulder-distance apart and feet outer-hip-distance apart. Then, use your core to press your hips up and back. To broaden your back, bend your knees slightly to lengthen your spine and spread your shoulders wide.

Use this Downward Dog to take deep breaths into your belly, pulling the navel up and in toward the back of your heart each time you exhale to nourish your intestines.

 

 

3- Trikonasana (Triangle Pose)

Step your right foot forward into a low lunge and then straighten the leg. Walk your left foot forward 6 inches and turn the foot at a 45 to 60 degree angle to the front of the mat with your heel flat on the earth. Rest your right hand lightly on your right shin or the floor and reach your left hand to the sky with your palm facing outward. Stretch the crown of your head forward as you reach your tailbone toward your left heel.

Hold Utthita Trikonasana for 1 minute and then move to Pavrtta Trikonasana before switching sides.

4- Parivrtta Trikonasana (Revolved Triangle Pose)

Release your left hand to the earth and level your hips by dropping the left hip down in line with your right. Keep your legs stable and strong as you lift your right arm with the palm facing away from your body.

By compressing and subsequently releasing the colon in this pose, you will stimulate the movement of accumulated toxins trapped in the body. For those with Inflammatory Bowel Disease  are  advise to proceed with caution in this pose, as it may cause unwanted wringing of the organs.

 

5- Uttana Shishosana (Extended Puppy Pose)

Come onto your hands and knees as if you were moving into Cat-Cow pose. Then keeping your hips where they are, walk your hands forward. Release your head onto the floor or a block and allow gravity to open your heart.

Uttana Shishosana pose is especially useful for stretching the belly to relieve cramps after a large meal.

 

 

By- Vinyasa Yoga Academy.

 

 

 

 

 

Chair Pose “Utkatasana”

The “Chair Pose” or “Utkatasana” is also known as the “Fierce” or “The Powerful Pose“. The positioning of this asana is just like sitting on a chair except that you need to balance yourself without the use of a chair. The fierceness or power signifies what each part of the body tries to achieve. In this pose, the imaginary chair enables you to locate that strength in your body. The “Chair Pose” in yoga also helps in the stimulation of the heart and diaphragm. Performing this pose is actually quite easy, unlike other poses that seem easy but end up being difficult. The Chair Pose not only helps with stamina but also helps you perform all the standing poses by improving strength and stability. The pose also strengthens the hips and thighs.

By: World Peace Yoga School

Five Qualities Of Good Breathing.

Once the mind has begun to track the slow pace of breathing, then the breath needs to be shaped so that physical and mental tensions that have altered breathing can be relieved.The process of giving the breath a new shape requires time and experience. If you try too hard, you may create new problems. With too little effort, you will continue to maintain breathing tensions that are largely outside awareness. 

The qualities of optimal breathing are listed here. Using this list, you can refine your breathing and gain confidence in it.

Optimal breathing is:

1. Deep; propelled by firm and measured contractions of the diaphragm.
2.  Smooth; flowing without jerks or agitation.
3. Even; with exhalations and inhalations approximately equal in length.
4. Without sound; flowing silently.
5. Without pause; flowing with smooth and effortless transition between breath.

As  you shape the breath, scan for difficulties in each of these areas, unblocking tension and allowing a relaxed flow of the breath to unfold with the passing moments.

Published by: World Peace Yoga School.

International Yoga Day.

“Yoga is an invaluable gift of India’s ancient tradition. This tradition is 5000 years old. It embodies unity of mind and body; thought and action; restraint and fulfilment; harmony between man and nature; a holistic approach to health and well-being. It is not about exercise but to discover the sense of oneness with yourself, the world and the nature. By changing our lifestyle and creating consciousness, it can help in well being .”

On December 11 in 2014, the United Nations General Assembly declared June 21st as the International Day of Yoga. The declaration came after the call for the adoption of June 21st as International Day of Yoga by Hon’ble Indian Prime Minister, Mr. Narendra Modi during his address to UN General Assembly on September 27, 2014 wherein he stated:

The date of June 21, as it is the longest day of the year in the Northern Hemisphere and shares special significance in many parts of the world.Yogi and mystic, Sadhguru notes the importance of this day in the yogic tradition: “On the day of the summer solstice, Adiyogi [the first yogi] turned south and first set his eyes on the Saptarishis or Seven Sages, who were his first disciples to carry the science of yoga to many parts of the world. It is wonderful that June 21 marks this momentous event in the history of humanity.”

INTERNATIONAL SUPPORT

175 nations, including USA, Canada and China co-sponsored the resolution. It Had the highest number of co-sponsors ever for any UNGA Resolution of such nature.

published by: World Peace Yoga School

Brooding over the past and future.

Brooding over the irreversible past and imaginary future causes great distress and provides only temporary relief. It is useless to mull over the past and future, which do not exist in the present. We tend to glorify the mediocre consequences of past events and create utopian future which we are anxious or depressed about present conditions. It is hard to maintain the pretence of these two impractical strategies. When the hollow fantasies dissolve, our pain and anguish increase. Unreality cannot give us freedom and peace. Swami Vivekananda says,”When people cease to think of the past or future, when they give up the idea of body, because the body comes and goes and is limited, then they have risen to a higher ideal”.

Published by- World Peace Yoga School

Depression is easy to cure.

Depression, stress and Anxiety are very common disease. The exact reason behind the depression is unknown but it can be due to Biological, Psychological or social.

What are the Causes of Depression?

1. Hectic and stressful life style.
2. Competition.
3. Stressful life such as breakup, divorce, death, job problem and so many.

Symptoms of Depression

1. Insomnia (sleeping disorder).
2. Chest pain which can be signs of heart problems.
3. Joint  and muscle Pain.
4. Experiencing low energy level and feeling exhausted.
5. Digestive disorder.

Cure, depression, stress, anxiety by yoga and pranayama

Yogasana and Pranayama –Yoga and pranayama plays an important role in your life to become healthy.  Seven Pranayama are very important which are related to breathing exercise. Those pranayama helpful to remove bad toxin from our body and give positive energy.

Pranayama and Yoga brings stability, calms the mind, improve blood circulation and cure depression stress and anxiety. Some yoga poses like Halasana, Sarvanga Asana, Shava Asana are very important to cure depression stress and anxiety.

 Eat healthy – Drink lots of water. Eat healthy. Include more fiber vegetable and fruits in your diet. Do not eat when you are in stress or depression. Just cheer up feel happy then eat.

Precaution

Consult a doctor if you are suffering from any serious problem with your health.

Published by :- Worldpeaceyogaschool.