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Saturday, 25 November 2017
Success Through Meditation in Hindi | What is Meditation in Hindi Video by Varsha Anthony, Yoga Siromani from The International Sivananda Yoga Vedanta Centre, Netala, Himalayas. What is Meditation? Meditation is not a technique nor a worship or prayer, but a way of life. Meditation means ‘a cessation of the though process’ or awareness that gives deep rest to your mind. It describes a state of consciousness, when the mind is free of scattered thoughts and various pattern. Benefits of Meditation:
It increases self-awareness, happiness
You can control your anger
It reduces stress, depression and anxiety
It will fill you with positive energy, no negative thoughts
How to do Anulom Vilom Pranayama? | Alternate Nostril Breathing Techniques Video by Varsha Anthony, Yoga Siromani from The International Sivananda Yoga Vedanta Centre, Netala, Himalayas Anulom Vilom or Alternate Nostril Breathing, is one of the main forms of pranayama, or breath control. Literally meaning “control of prana”, pranayama consists in specific breathing techniques that encourage the absorption of prana into the body’s subtle energy channel (nadis) and energy centers (cakra), enhancing overall vitality and well-being. Alternate Nostril Breathing corrects many negative breathing habits, as well as helping you to balance how you use the two side of your brain – the logical left side and the creative right side. Research has shown that there is a connection between this and the airflow in our nostril: when the right nostril is more open, the left brain hemisphere is more active, and vice versa. According to Yoga the breath in the right nostril is said to be hot. While the flow from the left is cool. Therefore symbolically they named the right nadi as sun breath and the left nadi as moon breath. This Anulom Vilom means alternate nostril breathing exercise is mainly for the purpose of maintaining an equilibrium in the catabolic (sun energy- right nostril) and anabolic processes (moon energy-left nostril) in the body. Preparing for Anulom Vilom
Raise the right hand. Make the Vishnu Mudra by folding down the index and middle fingers.
Exhale through both nostrils.
Close the right nostril with the right thumb.
How to do Anulom Vilom Pranayama? | Anulom Vilom Pranayama Techniques
Inhale completely through the left nostril, keeping the right nostril closed. This should be done to a count of “3”.
Close the left nostril with the two end fingers so that both nostrils are closed. Retain the breath to a count of “12”.
Release the right nostril and exhale completely to a count of “6”.
Inhale fully through the right nostril to a count of “3”.
Pinch nostrils closed and retain the breath to a count of “12”.
Release the left nostril and exhale completely to a count of “6”.
This is one round. At least 10 rounds should be practiced daily. As you become more advance, the “count” of the exercise may be increased, but always in a ratio of 1:4:2. This means that for every second that you inhale, you retain the breath 3 times as long, and exhale for twice as long. Never change this ratio. You may also increase the number of rounds of Anulom Vilom which is practiced. Benefits of Anulom Vilom Physical benefits:
Anulom Vilom cleanses and strengthens the lungs and entire respiratory system.
It harmonizes the entire system.
During retention, there is the highest rate of gaseous exchange in the lungs. Because of the increase in the pressure, more oxygen goes from the lungs into the blood and more CO2 (and other waste products) pass from the blood into the lungs for elimination during exhalation.
As exhalation is twice the time of inhalation, state air and waste products are drained from the lungs.
The anabolic and catabolic processes of the body are brought into equilibrium.
Mental Benefits:
Anulom Vilom helps calm the mind, making it lucid and steady.
Practice of Anulom Vilom purifies the Nadis. It should be mastered and practiced on a regular basis before going on to more advanced Pranayamas.
Prana, the vital energy, is stored and controlled.
The Nadis are purified.
It makes the body light and the eyes shiny.
The psychic system is balanced.
Common Mistakes
The wrong fingers are used.
Back is not straight, head droops
The chest is dropped with exhalation
The breath is not smooth.
Precautions
Do Anulom Vilom pranayama empty stomach or post lunch after a gap of 3-4 hrs.
People having Heart diseases, or have done any surgery recently then please onsult your doctor before practicing.
How to do Surya Namaskar? | Sun Salutation Step by Step Video by Varsha Anthony, Yoga Siromani from The International Sivananda Yoga Vedanta Centre, Netala, Himalayas What is Surya Namaskar? Surya Namaskar is ancient form of YOGA. In English it is known as Sun Salutation. Surya Namaskar / Sun Salutation forms an excellent link between warm-ups and intense yoga postures. This should be practiced before starting the other Asanas. It is made up of 12 different spinal positions giving vertebral movements to the spinal column. It brings great flexibility to the spine and limbs. Surya Namaskar is best done early morning on an empty stomach. How to do Surya Namaskar / Sun Salutation? Here is a detailed insight of 12 steps on how to do Surya Namaskar / Sun Salutation yoga. Stand straight, Feet together. Stand on the top of the mat. Position 1 – The Prayer Pose
As you breathe in, lift both hands up from the sides as you exhale; bring the hands together at the chest in the prayer position. Position 2 – The Raised Arm Pose
Inhale, lift your arms up and arch back, make sure your biceps are close to your ears. Your efforts through this pose must be to stretch your whole body, right from the heels to the tips of the fingers. Position 3 – Hand to Foot Pose
Exhale and bend forward from the waist. You must ensure your spine is erect. As you inhale, bring your hands down on the floor next to the feet. Make sure that the fingers are in line with the toes. Bring the head in to the knees. Position 4 – The Equestrian Pose
Inhale; stretch the right foot back as far as possible. Put the right knee on the floor. Stretch the head upwards. Position 5 – Push-up Pose
Retain the breath, bring both legs back so that the entire body is in a straight line from head to heels (“Push-up” position) Position 6 – The Salute with Eight Parts
Exhale; drop the knees to the floor. Lower the chest, chin on the floor between the hands. Raise your buttocks slightly. Bring the forehead to the floor. You will notice that the hands, feet, knees, chest and chin touch the floor. Eight parts in total. Position 7 – Cobra Pose
Inhale; slide the body forward. Raise your chest up in the Cobra pose (Arch up and back). Legs and hips remain on the ground. Position 8 – The Mountain Pose
Exhale; raise the hips. Drop the head between the arms; stretch the heels towards floor. (“Inverted-V” position or Mountain position) Position 9 – The Equestrian Pose
Inhale; bring the right foot forward between the hands (fingers and toes in line). Drop the left knee to the floor and stretch the head up. Position 10 – Hand to Foot Pose
Exhale, and bend forward from the waist. You must ensure your spine is erect. As you inhale, bring your hands down on the floor and beside the feet. Exhale. Position 11 – The Raised Arms Pose
Inhale; stretch up. Bring the arms straight up over the head and arch back. Position 12
Exhale; drop the arms down next to sides and relax. (Same as starting position) One round of Sun Salutation consists of 12 Yoga poses. One set consists of two rounds of Sun Salutation: first stretching from the right side of your body and then the left side. Beginners can start Sun Salutation with 6 sets (6 x 2 = 12 rounds). Then slowly increased to 10, 15, 20… sets. Practice Sun Salutation facing the morning sun, bathing our whole body in the life giving rays of the sun, the giver of light, life, joy, and warmth to the whole world. But in today’s scenario it is not possible, so do the Sun Salutation if possible in the morning or whenever you get the time, but make sure you do the Sun Salutation empty stomach or after a gap of 3-4 hrs of your meal. Who should avoid doing Surya Namaskar/Sun Salutation?
Those suffering from hernia and high blood pressure should avoid practicing this sequence.
Those suffering from back problems should seek proper guidance while practicing this sequence.
What are the benefits of Surya Namaskar / Sun Salutation?
The wide range of movements enhances the mobility of the whole spine and stretches and strengthens the muscles.
The smooth alternation between forward bending and back bending massages the solar plexus, which promotes deep, abdominal breathing.
The systematic breathing increases the capacity of lungs.
The synchronized flow of muscles contraction and release, relaxes the nervous system, eliminating lot of stress.
The Surya Namaskar - the sequence of movements provides a full front and back stretch of the body. Stretching everything from hands, arms, chest, abs, thighs every muscle of the body.
It improves Stamina, energy level, alertness, flexibility, stretchability.
Surya Namaskar for beginners | Sun Salutation Yoga Steps Video by Varsha Anthony, Yoga Siromani from The International Sivananda Yoga Vedanta Centre, Netala, Himalayas What is Surya Namaskar? Surya Namaskar is ancient form of YOGA. In English it is known as "Sun Salutation". Surya Namaskar / Sun Salutation forms an excellent link between warm-ups and intense yoga postures. This should be practiced before starting the other Asanas. It is made up of 12 different spinal positions giving vertebral movements to the spinal column. It brings great flexibility to the spine and limbs. A few rounds of Surya Namaskar help increase body flexibility and also prepare the body to stretch more during the intense yoga posture sequence. For stiff people the Surya Namaskar is a great boon in helping to regain lost flexibility. The Sun Salutation helps to regulate the breathing and focus the mind. Surya Namaskar is best done early morning on an empty stomach. How to do Surya Namaskar / Sun Salutation? Sun Salutation Yoga Steps / Surya Namaskar Steps : Stand straight, Feet together. Stand on the top of the mat. Position 1 – As you breathe in, lift both hands up from the sides as you exhale; bring the hands together at the chest in the prayer position. Position 2 – Stretch the arms over the head. Arch back. Position 3 – Exhale and bend forward. Put the hands on the floor next to the feet. Make sure that the fingers are in line with the toes. Bring the head in to the knees. Position 4 – Inhale; stretch the right foot back as far as possible. Put the right knee on the floor. Stretch the head upwards. Position 5 – Retain the breath, bring both legs back so that the entire body is in a straight line from head to heels (“Push-up” position) Position 6 – Exhale; drop the knees to the floor. Lower the chest straight down so that it is on the ground between the hands. Bring the forehead to the floor. Position 7 – Inhale; slide the body forward. Arch up and back. Legs and hips remain on the ground. Position 8 – Exhale; raise the hips. Drop the head between the arms; stretch the heels towards floor. (“Inverted-V” position or Mountain position) Position 9 – Inhale; bring the right foot forward between the hands (fingers and toes in line). Drop the left knee to the floor and stretch the head up. Position 10 – Exhale; bring the left leg forward next to the right leg. Keep the hips up as high as possible and bring the forehead in towards the knees. Position 11 – Inhale; stretch up. Bring the arms straight up over the head and arch back. Position 12 – Exhale; drop the arms down next to sides and relax. (Same as starting position) One round of Sun Salutation consists of 12 Yoga poses. One set consists of two rounds of Sun Salutation: first stretching from the right side of your body and then the left side. Beginners can start Sun Salutation with 6 sets (6x2 = 12 rounds). Then slowly increased to 10, 15, 20… sets. Practice Sun Salutation facing the morning sun, bathing our whole body in the life giving rays of the sun, the giver of light, life, joy, and warmth to the whole world. But in today’s scenario it is not possible, so do the Sun Salutation if possible in the morning or whenever you get the time, but make sure you do the Sun Salutation empty stomach or after a gap of 3-4 hrs of your meal. Surya Namaskar Benefits | Sun Salutation Benefits :
The wide range of movements enhances the mobility of the whole spine and stretches and strengthens the muscles.
The smooth alternation between forward bending and back bending massages the solar plexus, which promotes deep, abdominal breathing.
The systematic breathing increases the capacity of lungs.
The synchronized flow of muscles contraction and release, relaxes the nervous system, eliminating lot of stress.
The Surya Namaskar - the sequence of movements provides a full front and back stretch of the body. Stretching everything from hands, arms, chest, abs, thighs every muscle of the body.
It improves Stamina, energy level, alertness, flexibility, stretch-ability.
Body Cells Rejuvenates.
It aids to Weight Loss and tone-up the body.
Who should avoid doing Surya Namaskar / Sun Salutation?
Those suffering from hernia and high blood pressure should avoid practicing this sequence.
Those suffering from back problems should seek proper guidance while practicing this sequence.
Kapalbhati Pranayama Video by Varsha Anthony, Yoga Siromani from The International Sivananda Yoga Vedanta Centre, Netala, Himalayas. Kapalbhati is a very powerful breathing exercise that not just helps you lose weight but is also considered to be cleansing to the entire system that, when practiced on a regular basis, the skull (and the face) shine with good health and inner radiance. In Sanskrit “Kapal” means forehead/skull; “bhati” means shining; Pranayama means Control of the Prana (the subtle energy of the vital breath) / breathing technique. Proper Breathing Technique / Abdominal Breathing Inhale – No Exertion, when you inhale raise the abdomen like a balloon and when you Exhale – the abdomen should go in with Force. How to do Kapalbhati Pranayama? Sitting in a cross legged position with back straight. Place your hands on the knees, in a chin mudra:
Take a deep breath in, inhale, blow your abdomen (tummy) like a balloon.
Quickly contract the abdominal muscles pulling the abdomen in sharply, exhaling through the nose. The diaphragm is contracted and pulled up into the chest cavity, pushing the air out of the lungs.
As you relax your navel and abdomen, the breath flow into your lungs automatically.
If Kapalbhati is done properly, exhale takes one-fourth of the time of inhalation. Passive inhalation and sudden expulsion of breath follow each other continuously until a round is completed.
Beginners may undertake rounds of 20-30 pumping each. This may gradually be increased to 2-5 rounds of 50-100 pumping. Make sure that face is kept relaxed. Back and shoulders do not move. Kapalbhati Pranayama common mistakes people do
Many people will contract the abdominal muscles while inhaling.
Contracting the shoulders to push the air out when exhaling.
Contorting the facial muscles to force the air out of the nose.
Moving the back and dropping the chest on the exhalation.
People who are suffering from high blood pressure, heart disease, stroke or epilepsy, hernia or recently had operation/surgery, they should not practice Kapalbhati or they should consult their Doctors first before practice.
Kapalbhati Pranayama Video by Varsha Anthony, Yoga Siromani from The International Sivananda Yoga Vedanta Centre, Netala, Himalayas. Kapalbhati is a very powerful breathing exercise that not just helps you lose weight but is also considered to be cleansing to the entire system that, when practiced on a regular basis, the skull (and the face) shine with good health and inner radiance. In Sanskrit “Kapal” means forehead/skull; “bhati” means shining; Pranayama means Control of the Prana (the subtle energy of the vital breath) / breathing technique. Benefits of Kapalbhati Pranayama Physical Benefits:
Kapalbhati cleanses the nasal passage, bronchial tubes, lungs and entire respiratory system.
It strengthens and increase the capacity of the lungs and intercostal (ribcage) muscles.
Kapalbhati helps to drain the sinuses and eliminate accumulated excess mucus.
As the lungs are cleansed, excess carbon dioxide is eliminated. This permits the red-blood cells to suck in more Oxygen, increasing the richness of the blood.
The blood is purified and toned; the body gets an increased supply of Oxygen to all cells.
80% of the toxins in our body are released through the outgoing breath. Kapalbhati pranayama detoxifies all the system in our body.
The abdominal contractions of Kapalbhati massage the liver, spleen, pancreas, stomach and heart, thus invigorating them.
Abdominal muscles are strengthen; digestion is improved.
Regular practice of Kapalbhati is also beneficial for belly fat loss.
The regular practitioner of Kapalbhati enjoys blooming vigor and improved health.
Kapalbhati Pranayama Video by Varsha Anthony, Yoga Siromani from The International Sivananda Yoga Vedanta Centre, Netala, Himalayas.
Kapalbhati is a very powerful breathing
exercise that not just helps you lose weight but is also considered to be
cleansing to the entire system that, when practiced on a regular basis, the
skull (and the face) shine with good health and inner radiance.
In Sanskrit “Kapal” means forehead/skull;
“bhati” means shining; Pranayama means Control of the Prana (the subtle energy
of the vital breath) / breathing technique.
Sitting in a cross legged position with
back straight. Place your hands on the knees, in a chin mudra:
Take a deep breath in, inhale, blow your abdomen (tummy) like a balloon.
Quickly contract the abdominal muscles pulling the abdomen in sharply, exhaling through the nose. The diaphragm is contracted and pulled up into the chest cavity, pushing the air out of the lungs.
As you relax your navel and abdomen,
the breath flow into your lungs automatically.
If Kapalbhati is done properly,
exhale takes one-fourth of the time of inhalation. Passive inhalation and sudden expulsion of breath follow each other continuously until a round is completed.
Beginners may undertake rounds of 20-30
pumping each. This may gradually be increased to 2-5 rounds of 50-100 pumping.
Make sure that face is kept relaxed. Back and shoulders do not move.
People who are suffering from
high blood pressure, heart disease, stroke or epilepsy, hernia or recently had
operation/surgery, they should not practice Kapalbhati
or they should consult their Doctors first before practice.
