5 Ways Taking a Yoga Teacher Training Course Transformed My Practice

I remember my very first yoga class – I was working in an office job and once a week a yoga teacher came in to give a lesson during lunchtime. I remember how much I struggled; sweat pouring out of me, tight hamstrings screaming, and a dawning realization that my body strength was nonexistent … But, I was hooked! I just knew that I had to go back to the next class, and I felt like I was floating for the rest of the day. And the teacher was so incredible – her adjustments really helped me understand where my body should be in each asana.

Fast forward 3 years later and my love for yoga has grown and grown, and I have completed a 200 hour teacher training course (TTC). Now I can look back and see the many ways in which it has transformed my asana practice. Here are just some of them:

  1. I have learned how to adjust myself during practice
    In learning about the correct alignment for each asana, and how to adjust others, I am now much more aware of where I should be working towards in each asana. Now, during the 5 breaths I spend in each pose, I'm not waiting for a teacher to adjust me – instead I can adjust myself. I'm consciously moving my body towards better alignment with each inhale and exhale.
  2. My practice is safer
    Learning about how to safely modify practice for beginners and different body types has made me reflect on my own practice and see that sometimes I was really damaging my body. Now my aim is not to improve my strength and flexibility as quickly as possible, but to safely work at my body's pace.
  3. My motivation to practice has never been better
    There have been some periods in my life where the thought of rolling out my mat every morning seems stressful and unattainable. However, after consistently practicing everyday with a group of likeminded people and feeling the benefits in my mind and body, I've never been more excited to practice in the mornings.
  4. I have learned to have patience with myself
    After such an intense months training, I can look back and see that there really are some days when taking it easy is better. I have learned that I can not push myself to new limits and asanas everyday and that's fine. The most important thing is to show up on my mat and put in the effort that I can, and the rest will follow. Of course, there are days when I want to push myself, and that's fine too; the important thing is that now I'm working in harmony with my body.
  5. I realized how little I know about yoga
    After taking the teacher training course I feel like I have a defect understanding of my practice. But with yoga, the more I learn, the more I realize I have so much more to learn! It is a truly humbling experience to realize how little you understand.

I am so grateful for all of the support I received during my teacher training from the incredible teachers and students I was surrounded with, and can not believe how much change I have felt in myself. For those people who are unsure if they wish to teach, but still wish to immerse themselves in their practice more, I would definitely recommend looking into taking a TTC as an option!

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Why Rishikesh Is Best for Yoga Teacher Training

Rishikesh, the spiritual capital of India is also known as the Yoga capital of the world. If you want to learn the true, most authentic, and the Veda acknowledged version of any yoga form, there is no better way than traveling down to Rishikesh. Be it about yoga teacher or resources, It has been always the center of excellence in all manners. Nature has always always at its very best in Rishikesh, being perfectly endearing for yoga learning.

At the same time, it has been quite excellent from communication point of views as well. It is less than 45 kms from the state capital Dehradun. In fact, this is the largest municipal council in the state of Uttarakhand. All these points make it evident that it has the best facilities for global yoga enthusiasts flying down here in the pursuit of yoga teacher training program.

In fact, many renamed names in the world have enlightened their life by visiting this holiest destination in the world. At the same time, it has churned out a great number of yoga teachers around the globe. The following factors make Rishikesh as one of the explicit destinations for yoga teacher training in India.

What's Special about Rishikesh?

There is a huge difference between any conventional training and that of Yoga training. Yoga training is not just about attaining expertise in few physical exercise techniques. Various learning aspects like breathing technique, meditation, concentration, etc require a complete transformation in lifestyle of the aspirant. And, to bring such heavenly transformation in life, it is very important for a person to have the right environment around him.

Rishikesh is indeed the explicit destination in the world where you can have the environment as explained above. The tranquil environment here indeed creates a unique enthusiasm, and delightful spiritual vibe. In addition, respecting the spiritual value of the place, non-vegetarian foods and alcohol are strictly prohibited in the city. This means the city provides every amenity that one would require to be a yogi or a yoga teacher / trainer.

Loads of Options:

There is plethora of options here in Rishikesh for pursuing the yoga teacher training. In fact, it will not be wrong to claim that all the renovated centers for yoga teacher training are based in Rishikesh only.

No matter you are a beginner or looking for an institution to pursue the highest level of yoga teacher training programs, there is always an option for you in Rishikesh. Pioneering names in the world of yoga like Patanjali International Yoga Center, those are like the introducers of such a wonderful gift for mankind, are all based on Rishikesh only.

Concreting the Career Path:

There are thousands at present who are interested in exploring the greatest career scopes as a yoga trainer. Working as a professional yoga trainer is not just financially accomplishing, but also provides a way to have a healthy and blissful life. Such people are always recommended to join a renovated yoga teacher training school to fulfill their dream in the desired fashion.

First of all, a certificate for pursuing yoga teacher training at these institutions hold much greater value in comparison with any other institution in the world. Moreover, the yoga teacher training schools provide the students best placement assistance than any other institution in the world. This is so as these premium yoga schools in Rishikesh are not just the training centers of yoga, they are the pioneers and spreaders of this wonderful principle to the world.

Naturally, this means they have much more exposure concerning yoga and its scopes, than anyone else in this world. On top of all, the number of people who would openly announce about their life changing decision to join such institutions is quite big.

Learn Yoga From The Pioneers Themselves:

Coming to the quality of training, Rishikesh has been like the undisputed king in the world. There is every reason behind such claims though. As explained above, Rishikesh is termed as the “Yoga capital of the world”. It is the birth place of yoga. Vedic yoga knowledge and skills derived from the Vedas has propagated around the globe from Rishikesh only. Great ancient saints in Rishikesh have gifted the world and mankind with such a precious concept.

The best part, the tradition of yoga learning has been well maintained in Rishikesh. Classic gurukul or ashram principle is still quite alive in Rishikesh. And, the trainers of the leading Yoga teacher training in Rishikesh are the disciples of the great saints or pioneers of yoga as explained above. These trainers have maintained the true value by observing the holiest lifestyle. In other words, these trainers have acquired their senses to realize or observe the actual effects or benefits of yoga.

Learning Vedic yoga from the inceptors themselves, these trainers only can explain an aspirant about the truest knowledge from their practical experience. Well, needless is to say that the trainers of these premium yoga institutions in Rishikesh are properly certified and are having years of experience. Most of they are quite known names to travel across the globe being invited to spread the essence of yoga.

Specialty of Training:

Quality of yoga training becomes evident through the ability of the trainer to clear the doubts. On this context, there can not really be a better recommendation than the yoga ttc in Rishikesh. If you are willing to learn the most authentic form of Vedic yoga, its various forms, the breathing techniques, meditation techniques, the underneath science and logic behind all these poses and ways, no one else should be trusted other than a certified yoga trainer from a leading training center in Rishikesh.

The best part about the trainers here is that they are not just enriched with great knowledge, but also are perfectly trained on how to conduct class. They know it well how to represent things, so that an aspirant can grasp the skills in the quickest possible ways. If you are a beginner, they have special ways for you and something different for people who are at the higher stages of their training program.

Naturally, the students get to learn about such precious teaching techniques from these trainers on how to teach, and the tradition goes on. Being the most resourced homes for yoga teacher training in the world, these institutions in Rishikesh can provide best personalized guidance to their aspirants.

Emphasize is given on each student, their skill, weakness, etc, and are then trained accordingly. Based on the knock of a student, the career counselors over here prepare the roadmaps for them to ensure they have the brightest future ahead.

Live Your Way!

As explained above, Rishikesh has the every option for the aspirants. They may choose to live in a comfortable place within the yoga resorts of these training centers, or may love to have the explicit experience of living in an ashram. There are a great number of yoga ashrams in India where money has never been a constraint for someone enthusiastic about.

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Corporate Yoga: Unwind, Beat Stress and Stay Healthy

By now, we all know that yoga is a great stress buster. That explains the reason why this ancient science is so infallibly associated with the perfect harmony between mind, body and spirit. A true yogi will never tell you that yoga is your passport to a sculpted frame. The true function of yoga is to achieve a healthy body, a healthy mind and a healthy spirit. It would be erroneous to restrict its significance to “body”. The results of regular participation in yoga can actually be more fulfilling than what you can imagine.

Finding out about these training courses online: What you will actually learn

Look up the yoga training courses on the internet and you will actually come across the fact that yoga has actually relocated the four walls of yoga centers. Have you heard about the concept of corporate yoga sessions? Enrolling for one of these sessions would actually mean that you are ready to battle corporate stress in a much better fashion than what you could ever imagine. The mudras and postures that mastered by you will help you strike a perfect balance between your personal and professional life. We have seen so many of us faltering when it comes to attaining the perfect work-life balance. The lack of this balance can turn out to be a major stress trigger. With yoga you can attain the peace of mind required to address these challenges in a more constructive fashion.

Yoga: Learning the nuances right in the middle of serenity

Just think about attaining these sessions (ie the corporate ones) right in the middle of Nature. Rishikesh is your quintessential peace haven- the serene Ganga flanked by the “behemoth” mountains. There are reputed centers providing corporate yoga training courses. You can investigate further details on the internet.

It is so important on your end to ensure that you're actually surveying the credentials of the yoga center thoroughly before you are about to enroll for a course. Please make sure that you are looking up reviews earned by each of the training centers and considering these reviews while zeroing in on a choice as well. It is so important on your end to ensure that you are investing proper time for this kind of research instead of going something on a random basis.

What should you find out about the corporate yoga classes?

Corporate yoga classes are a wonderful way to bolster workplace morale. Regular yoga sessions are also known to shore up productivity by bringing people together and weaving an ambience of fun, relaxation and togetherness. Make sure you are making the most of the benefits offered by these classes. Stay informed. Stay happy. Stay healthy.

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5 Ways to Deepen Your Hot Yoga Practice

With the tail end of winter and the beginning of spring, you might 'come to realize that a sound boost to body's fitness would bring about a radical change in your general wellness and feel good factor as well.

Now if you feel that your workout schedule has been erratic due to heavy snow or long cold freezing winter mornings, it's just the time to shake yourself up and make a leap to a consistent practice.

Let's run through some steps which could go a long way in ensuring that your hot yoga practice becomes a lot more utilitarian, even as the overall experience becomes more positive.


If you choose to find a friend for your hot yoga classes, it simply works towards ensuring that your practice stays more consistent. You could then work towards sharing postures, and maybe even making sure that you share your ideas about the practice as you learn together.


To make sure you make simply the best out of your hot Yoga training, it would really be a fine idea if you choose to set some goals for yourself. And that way, you've come to realize that you are able to push yourself further and get the most out of all that your hot yoga training sessions have to offer.


If you come to realize that your hot yoga coaching and sessions are actually beneficial, or you ended up receiving more than you initially bargained for, why not become a hot yoga influencer!

So you may choose to share your positive experiences in discussions, with your family or even at your workplace. Or you may share your positive experiences on social media or forums.

This would even work towards letting you stay committed to your practice, or motivate you further towards working upon techniques that need improvement.


Choosing the right kind of a studio for your hot yoga training and practice is of great importance, so as to make sure that you build strong fundamentals and deepen your yoga practice.

Yoga Alliance is basically a US based nonprofit membership trade and professional organization for yoga teachers. RYT stands for a Registered Yoga Teacher, and it is a certification given by Yoga Alliance.

Similarly, if a Yoga School adheres to certain standards wherein the qualification also involves its trainers, it gets one of the RYS (Registered Yoga School) certificates.

So it is highly preferable that you choose to go for a RYS 200 or a RYS 500 yoga studio. It is also preferable that your yoga school is OHYA (Original Hot Yoga Studios) certified.


Consider joining a teacher training course at a well known studio in your city or outside.

TTC allows you to take your yoga training and poses to the next level while empowering you with options to teach or practice in a structured way.

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How to Pick The Right Yoga Teacher Training

I have narrowed down the choosing process to five simple questions that you should ask yourself while trying to decide on the right teacher-training course for yourself!

How long should my course be?

200-hour? 300-hour? Perhaps even 500-hour? These numbers determine the length of each yoga teacher-training course. Typically, most yogis start with a 200-hour course, and should you want to teach, most yoga studios require teachers to have a minimum of 200-hours YTT.

A 300-hour course is usually more suitable for intermediate or advanced yogis as it delves further into asanas and anatomy. Some schools also require that the participant first complete a 200-hour course before taking the 300-hour.

It is also possible to do a 500-hour program where you combine a 200-hour and 300-hour successively. Bear in mind though, that with more hours into the course, the longer the length of time you will have to spend. A 200-hour course is typically 20 to 30 days long, while a 300-hour course is between 30 to 40 days. A 500-hour training course will require you to attend for up to 70 days long.

What types of yoga should I teach?

What styles of yoga are you most interested in practicing and teaching? The most popular yoga teacher training teachers in the Hatha yoga tradition, but other styles are fast gaining popularity too. If you are into an athletic style of yoga, sometimes an Ashtanga yoga teacher training is most suitable for you. If you'd like to focus on awareness, breath and meditation, you might like to try a Kundalini yoga teacher training. Another popular yoga style is Bikram yoga popularized by Bikram Choudhury with Bikram yoga schools opening all over the United States and worldwide.

Whiche types of yoga that you choose, be sure to pick one that clearly resonates with you and your practice. It is important to choose a style of yoga that you are able to maintain in your daily practice.

Where should I go?

Once you've determined the type of yoga training course and the hours, the next thing to decide is the place where you will obtain your certification. You may want to choose to do it locally, but if you are interested in traveling abroad, there are some great destinations that offer a great Yoga teacher training course.

For most yogis, India is still the more popular choice as a yoga teacher-training destination. With yoga schools located in Dharamsala, Rishikesh and Kerala, there are many options you can from. Bali is also a popular choice for yogis wanting to immerse in their training amidst lush greenery and serene nature. Yoga teacher training Costa Rica also has come up as a popular destination in recent years, especially for yogis in the Americas region. In Europe, Spain is often the destination of choice for teacher training.

Wherever in the world you choose, do remember to check your school's accreditation. Read reviews of past participants to find out what others have experienced. Do check wherever the school is certified by Yoga Alliance as this gives a good benchmark on the reputability of the establishment.

How much should I spend?

With courses costing a hefty sum, it is important to consider whether or not you can afford the teacher training program that you are considering. Most, if not all yoga teacher training courses offer an all-inclusive package. This means, that along with tuition, the program covers accommodation, as well as food. However, the price of a program varies.

The two factors that most often determine the overall price of a teacher training are the number hours as well as the place of training. A yoga-training course in Asia, for example is much cheaper than one in Europe. A 200-hour yoga teacher training in India may set you back by about $ 1,500 USD, but this figure may double for the same hours in Spain.

That said flight tickets are often not part of the package, so it is important to also factor this in when calculating the cost of your training.

Why am I doing this?

Lastly, it is also important to consider your intentions for participating in a YTT course. Unlike a yoga retreat, a yoga teacher-training course is not leisurely and relaxing. For the most part, participants wake up early in the morning for practice and then lectures, and spend a lot of time studying. There will be limited time for sightseeing, although some programs do offer these activities. They are generally asked to observe a yogic way of life, which means adopting a vegan lifestyle and practicing meditation.

If your intentions are not aligned with these practices, sitting through such process day in and day out for weeks on the end may prove to be quite challenging and fruitless at the end.

Go in with the right mindset and make your teacher training experience a worthy one!

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5 Benefits of Practicing Daily Yin Yoga

Yin Yoga is now a common practice by persons targeting deep tissues including ligaments, tendons and joints. This involves limited movements where a person stays in one position for an extended period of time, usually between 3 and 5 minutes. The poses involved great work for parts of the body with more connective including thighs, pelvis, spine and hips among others. Most of the poses involved are practiced when lying or sitting on the floor, and these are usually held for around three to five minutes. It is, therefore, important to wear comfortable clothing. As a beginner, you should not aim to hold the poses for long, but you should start with what you can handle without overstretching your limits. It will only be a matter of time before you start noticing some improvements.

The major benefits that you will enjoy when practicing Yin Yoga include:

1. Strengthening connective tissues: There are numerous functions associated with the body's connective tissues with some good examples being promoting mobility, maintaining posturing and promoting the proper function of blood vessels among others. By practicing Yin Yoga, you will be strengthening these tissues, and they will be performing their functions more efficiently. This will also help to reduce cases of injuries.

2. Improved energy flow: You can rely on Yin yoga to enhance the flow of energy through various body channels and this helps to boost the health functions of different organisms. These exercises are also known for boosting the body's immunity and slowing some signs of aging like wrinkles and receding vision among others.

3. Improved flexibility: Most people only come to learn of connective tissues after being involved in injuries like a blown out knee, strained spine and sprained ankles among others. Yin yoga helps to gently stretch the limits of tissues like tendons and joint ligaments, therefore, helping to improve flexibility in such areas. This means that your body will now be prepared for more challenging situations.

4. Reducing stress: Due to our current lifestyle, most of us are stressful which greatly affects our performance, feelings and even thoughts. These leads to health problems like hypertension, heart ailments and diabetes among others. You can reduce stress by practicing Yin Yoga since the deep exercises are known to calm the mind. This prepares the body to handle even more stressful situations.

5. Increased circulation: Poor blood and fluid circulation in the body can contribute to numbness and tingling in various parts like hands and toes among others. Holding some of the poses involved in Yin yoga will greatly help you to improve circulation in vital body organs like the spine and glands. This also promotes better flow of synovial fluids that improving mobility in joints like knees and pelvis.

You should take the time to find reputable Yin yoga trainers to ensure that all poses involved are safe and that these are practiced the right way. This will help to enhance effectiveness and limit cases of injuries.

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Why Visiting a Yoga Retreat Is Better Than a Traditional Vacation

Wellness tourism is on the rise as compared to traditional vacations. A traditional vacation is great for you to take a break from work and a hectic schedule, ideally traveling to a new city or country. But a retreat lets you take a break from the routine as well as utilize the time to make important changes in your lifestyle.

A yoga retreat or Yoga Resort is a perfect option for people who feel the need to refresh their spirit, rediscover the balance, and reignite their passion for living. Going for a yoga retreat, helps you to spend your vacation to re-center your energies and focus on improving your health. This is done with well-planned yoga sessions and nutritious meals. Beside this, a yoga retreat has a lot to offer that you will definitely miss on a traditional vacation. Here is a look at some of them.

Well-planned Yoga Sessions: When you are at yoga retreat, your days are planned for you with tailor yoga sessions to help you get the most out of your stay at the retreat. You get to learn the yoga postures and asanas from a trained yoga instructor. Your mind and body will feel relaxed and energized since you will be practicing yoga several times a day. The trainers will supervise when you practice yoga postures so that you are doing it correctly. You can continue practicing yoga at home even after you come back from the retreat.

You Are Guaranteed To Eat Healthy: Usually such places offer a variety of healthy and nutritious meals. These meals are geared to help you develop a taste for good food instead of craving flavorful but unhealthy junk food. You can get started on your journey to fitness right from the time you are at the yoga retreat. Slowly, as your palate gets cleansed, you will stop craving convenience food. This will help you stay on track when you go back home from the retreat.

You Leave In A Better Shape Than When You Arrived: Even the most alluring vacation setting can often come with its challenges. However, when your holiday destination is a yoga resort, remarkably all that stress can easily fade away. After practicing yoga regularly and eating healthy meals, you will feel far more relaxed and fit than when you arrived. You will be a different person when you leave the yoga retreat if you follow the program completely.

A yoga resort brings like-minded people together. It is meant to melt away the stress and put you in the right state of mind. Go for a yoga retreat, and it will prove to be one of the most pleasurable vacations you have ever taken. It will be one of the best things you can ever do to get started on your journey to fitness.

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4 Benefits Of Practicing Yoga Regularly

Yoga is one of those ancient practices that can help you achieve a positive outlook, calm your mind, help you overcome stress and experience inner peace and serenity. After all, yoga means the union of the body with the soul and your inner self-achieving a dialogue with the external world. While many would have you believed that its fundamental benefits are physical and try to show it off its spiritual excellence, that feel the fact remains that all our physical well-being is intrinsically linked to our inner happiness and true purpose of yoga is essentially ignoring this happiness of the soul. Here are some of the reasons why yoga has benefited me personally:

Reduce Stress
Yoga goes a long way in mitigating the physical impact of stress on our body. By the very nature of self-restraint, it helps me lower the levels of stress-related hormone Cortisol, theby, directly bringing down my blood pressure levels and also the rate of heart beat. As a result of this, other related symptoms like depression, hypertension, insomnia and anxiety also get taken care of. It also enhances the digestive function. This also directly impacts the immune system. After all, as the saying goes strong body houses a strong mind.

Reduces Pain
This is something I have only realized through the continuous practice. While the obvious link is not that obvious, inner calm and peace also go a long way in curing pain and body ache. Asanas and meditation together go a long way in even tackling chronic diseases like multiple sclerosis, arthritis, back pain and spinal cord related ailments. When the immune system gets a booster through the physical practice, it also helps the body tackle various germs a lot more effectively and efficiently.

Mental Balance
It is after all common knowledge that regular practice can lead to a more effective blood flow through the body. This also enhances the effective functioning of the cardiovascular system. As a result, the body's effective function improves your overall mental balance. The mind gets a boost of improved oxygen supply and this no doubt helps an individual handle stress situation, anger and all other negative forces a lot more efficiently. It is, therefore, natural that you do not easily succumb to temper loss or take a rash decision. By nature, you become calmer and handle any issue with more maturity.

Yoga helps in improving flexibility and mobility of the body. By reducing the aches and various pain points, it also boosts us with greater strength and confidence to complete the yoga asanas to their complete fruition. Initially, I was never able to touch my toes but gradually with patience and practice my muscles started loosing up and I could feel my flexibility and stamina improving simultaniously.

Therefore, it will not be wrong to say that Yoga has helped calm me down and handle pressure a lot more effectively. I do not get stressed so easily now and can handle tension more efficiently. Needless to mention, this has also helped me achieve better mental balance.

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Five Tips for Ashtanga Yoga Beginners

If you had never had any exposure to Ashtanga yoga and you just surrounded yourself for a class at a local studio or a yoga retreat or a beginner's workshop course, there is a possibility where you might be facing a bit of pre-yoga jitters. The question is how can you tackle this and how can you ensure that your yoga experience is nothing short of great and creates a platform for better understanding going forward. Well, it's quite simple. Here are five tips that you help you glide through your Ashtanga yoga session and make you enjoy every moment of this experience.

Relax & Take it Easy : This is the first and foremost rule. Do not get unnecessarily worried or stressed about yoga. Just follow instructions and go with the flow. When you enroll for a class or a retreat, remember everyone around you is a pretty much at the same level as you are and more than excelling your peers, your target needs to be to enjoy this yogic experience. So relax completely, and instructors are generally very mindful of individual requirements even in a big class, and they will help you adapt your yogic experience as per the needs and stamina level that you have.

Slow & Steady Wins the Race : Do not expect to perform like a pro on day one. Remember it is only with practice that you can achieve the balance and expertise of the yoga masters. Give yourself time to adapt your system as best to the requirements as possible. What this will help is not just improve your stamina, but you will also become capable of holding your asanas for that much longer without difficulty or any additional effort. The more effortless your exercise schedule becomes, the greater benefit you will be able to derive from it.

Correct Alignment is Crucial : This is a cardinal mistake that most beginners make. Instead of mastering the techniques correctly, they focus on trying to complete the asanas just like the masters. The disadvantage in doing this is your body is pushed to a state where it has still not reached, and this can even lead to potential injuries. This is exactly why it is very important that you pay close attention to the correct alignment techniques that yoga instructors would teach. These alignment techniques will enable better fruition of the yoga asanas and enable the yoga enthusiast to draw the deaf energies and unleash inner strength through them.

Breathing is Primary : Ashtanga Yoga is in many ways the most advanced formula of reining in your breath and helping unfold untold amount of inner strength and positive power. This is exactly why whether you are in relaxation poses or the mid of difficult asanas, never lose sight of the breathing rhythm. Remember if you can set your breathing right, your expertise in the yogic poses will come through automatically without too much of an effort. Correct breathing will also help you in getting rid of toxins much faster than you imagined.

Watch Your Lifestyle & Diet : Ashtanga Yoga is not just a few exercise routines but an overall life changing experience. Most instructors would give a diet chart in terms of the kind of food that benefits your body the most. It is always advisable to stick to this schedule and reap benefit of this. Your lifestyle too needs altering as most time meditation and pranayama are advised early in the morning. So if you need to wake up early, you would have to avoid late night parties to a certain amount as well.

Yogasana is all about reaching the point where your mind and body meet and become a single entity. It aims to bring forth all the positive forces together and help you channelize your energy constructively. The trick is to just let go with the flow.

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Modified Yoga for Sore Backs

The world does not stop for us when we have a sore back. On the contrary, we are prodded to try to keep up. Painful, sore backs are an absolute downer! But modified yoga offers great stretches and better positioning to help your sore back. No, a sore back might not go away completely, and you need to be vigilant about how you move so that you do not compromise your back. I can tell you from personal experience that a painful, strained back, can get better.

One of the instructions for care that I tell each of my clients, is that you have to be consistent in your stretching. Ten minutes of daily back stretch will greatly improve your flexibility and relieve painful backs. It's essential to retrain yourself, to bend your knees, and roll your pelvis and tail bone up towards your navel while standing, sitting or doing your stretches. Do what works well for your back. My back is different from yours, yours is different from your sister-in-law in perfect shape. Before I instruct a client, I assess the location of the back challenges. Some stretches work better for lower back pain, and some stretches work better for upper and middle. Also be aware of the interconnectivity of your body, when you have a sore back, your hamstrings, hips, shoulders and neck are also going to be tangled there.

Let's start with stretches for the lower back. If you are sitting down, a rotation stretch such as a half spinal twist offer good release. Sit on the seat, with your back slowly away from the back of the chair, grab the back of your chair, or the back of the seat, with your right hand, and put your left hand on the outside of your RIGHT KNEE. You are going to turn to look back at your right shoulder, hold for a few seconds at time, and release. Do not overdo it. It's better to do repetitions than to hold the pose too long. Do the other side in the same manner. Hold the back of your seat or chair's back with your left, place your right hand on your LEFT KNEE and twist towards the left shoulder. Undo slowly. You breathe in and out through your NOSE.

Standing stretches for the lower back. Stand near an empty wall. (No picture frames) put yourself with your right shoulder and your right side toward the wall. This is another twist. Put your right foot forward and your take a step further back with your left foot. You have put yourself into a lunge position. Move slightly away from the wall, to accommodate your hands. Reach and put your left hand on your RIGHT KNEE, and lean the right side of your upper leg and your right hip against the wall. With your RIGHT HAND, put your palm on the wall near your belly, and keep it on the wall. Move your right hand past your right hip along the wall, when you do this, look over your right shoulder. (You will need to accommodate your torso, by giving space to your upper body.)

Now to reverse it, come out of the pose. Put your left side to the wall. Left foot steps forward, right foot lunges back. Keep your knees bent. Now, reach with your right hand on your left knee. Put your left hand on the wall and slide it past your left hip. Twist and look back over your left shoulder.

Upper back stretches while located. A simple stretch for the whole back is called a “Drape.” Sit down, and open your legs and feet. Lean as forward as you can, and put your hands on the floor or close to the floor, between your legs in front of you. Stay there and breathe. Slowly come back up and rest. Do it again.

Standing stretches for the upper back. This standing pose is similar to the separated “drape,” Go back to the wall. Place the back of your head, and your spell to the wall. Bend your knees. Practice rolling the pelvis upward towards your navel while keeping your lower back to the wall. Open your feet; hip width apart. Then, place your feet a little more forward from the wall, so that you are supported well. Keep your buttocks on the wall, the whole time. You are going to begin leaving forward. As you “drape” forward, you will attempt to reach your feet, or a spot on the floor more forward of your feet. Just do what you can, and do not strain. You will feel your neck and upper back releasing in this standing “drape.” Stay in the pose as long as it feel comfortable, and that you are not dizzy, with your head tipped over. This stretch is also great for tight hamstrings. When you come out, you put your palms on the wall by each hip, and you begin rolling your back and head up. Keep your buttocks on the wall as you roll upright. You may need to shift your position as you are coming up. When you stand fully, put your back of your head and your spine to the wall once again. This resting pose against the wall, assist the alignment of your spell.

A slight variation of the standing drape; when you are draped forward, you can shift your torso and hands to one side of each foot and then the other before rolling back up. That's it. Some simple back releases for sore backs! Do this every day or every couple of days, and you are going to feel much better.

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Pratyahara Sense Withdrawal

Pratyahara often sees to be the neglected and misunderstood limb of Patanjali's eight limbed system of Ashtanga yoga. With the other limbs either being more tangible, easier to conceptualise, or so far off we do not even bother, Patanjali's vague fifth limb can be easily overlooked. Patanjali himself only dedicated two sutras to pratyahara in his Yoga Sutras. But, regardless of its obscurity, pratyahara is a very fundamental aspect of yoga.

Different yogic texts and different schools of yoga offer a variety of approaches to pratyahara, but its essential meaning remains consistent. Pratyahara is defined as the withdrawal of the senses or the independence from external stimuli. Focusing on Patanjali's eight limbed system of tanga yoga, Patanjali places pratyahara as the fifth limb and the gatekeeper from the outer limbs to the inner limbs. Patanjali still considers sense withdrawal (pratyahara) to be an outer limb while listing concentration (dharana), meditation (dhyana) and absorption (samadhi) as the inner limbs. Pratyahara is our bridge to higher practices of yoga. As long as we remain dependent on external stimulus and our senses remain scattered closer than bound, our yoga practice will remain externally oriented within the first four limbs: yama, niyama, asana and pranayama. Although with consistent and faithful yoga practice the limbs will inevitably unfold themselves, pratyahara is so essential to our yogic development that it is describing more attention and practice than it typically is given.

Patanjali does not elaborate on how to practice or achieve pratyahara. In fact, the only limit he does describe in detail is samadhi. For the remaining seven limbs he only describes the results of these limbs once they have been achieved and does not give insight into technique or their practice. In Sutra 2.54 Patanjali states in Sanskrit sva vishaya asamprayoge chittasya svarupe anukarah iva indriyanam pratyaharah, which can be translated as “when the mind is withdrawn from the outside then the senses follow and disengage from the sense objects. When we turn our attention inwards and detach from the stimulations and distractions of the external world then this is sense withdrawal. Patanjali continues in the next sutra 2.55: tatah parama vashyata indriyanam, or, “from that comes supreme command over the senses.” When we are no longer attached to or distracted by external gratification and stimulation, then we have achieved command over the senses and can focus the mind inwards. Therefore there are two aspects to pratyahara. The first aspect is the detachment from external aversions or desires by reigning in our wandering senses and withdrawal from the outer world. The second aspect is the going inside and realizing that everything we need is already inside us.

As long as we believe we need external sensory stimulus the longer we continue to be a slave to our senses, our desires and the external world. This is not to push shutting out or negating the external world, as the world is our road to freedom. It is also not the say we should not enjoy the external world or sensory pleasure. Instead, it is to assert that the more we believe we need sensory stimulation and the more enslaved we are to external pleasures or aversions, the more difficult it will likely be to discover the inner world of consciousness and freedom. This is why we practice pratyahara.

Prana goes where the mind goes and it is no shock to say that the mind is generally unfocused. Therefore when our senses are unregulated, our mind follows our senses outwards, we attach to objects, and our prana becomes disposed. When the senses reach out and we identify ourselves with the external world, we are pushed away and prana can not be accumulated and arrested inside the body. By pulling the senses inwards we begin to steady the mind fluctuations and retain prana. The accumulation and retention of prana is fundamental to practicing the higher limbs of yoga.

Seeing as pratyahara is quite important, as it leads us from the outside to the inside (which, as Yogi Sunil Sharma always emphasizes, is a refining factor of yoga); how does one practice it? As mentioned above, Patanjali describes the effects of achieving the limbs but not their practice. As with most yogic traditions, practical technique is meant to be taught by a qualified teacher according to the capacity of the student. Even later more instructive texts, such as the Hatha Yoga Pradipika, are meant to be taken in conjuction with a guru's teachings. Just as there are delineated techniques for the practice of asana, pranayama, and meditation, so there are also described techniques for the practice of pratyahara. Where asana works on a physical level, pranayama on an energetic level, and meditation on a mind level, pratyahara works on all three levels and then is practiced in asana, pranayama, and meditation.

An important technique to withdrawal the senses is to bind them to something else. We do this in our daily ashtanga asana practice, sometimes without realizing. As we breathe and move through our postures we remove our attention from the external world, beginning by focusing on our body alignment and movement. The sense of sight is bound by the practice of dristi, or, the prescribed focal point of the gaze. The sense of hearing is bound by listening to our ujjayi breath. The tactile sense is bound by our body in asana and by the consistent activation of bandha. As our asana practice becomes more advanced so does our capacity for pratyahara and we become more adept at disengaging from environmental stimulation.

There are also specific asanas that help to induce sense withdrawal. Supta kurmasana, or bound tortoise pose, is an excellent example of this. As a leg over head posture (and the first leg over head posture of the ashtanga vinyasa system), it functions as a very deep forward bend. Forward bends themselves function as the first steps on the path inwards. Supta kurmasana is compared to a tortoise withdrawal its limbs into its shell from the outer world. The shell is our mind and the limbs are our senses. This asana is a direct practice of the faculties of sense withdrawal.

In many of his thorough and well-researched books on yoga Gregor Maehle prescribes inversions (headstand, shoulder stand, etc.) as a direct practice of pratyahara. Citing many yogic texts and scripts, Maehle states Clear that by accumulating and arresting amrita, the nectar of immortality, in the cavities of the skull associated with our highest chakras, then pratyahara will be achieved. This is done by the correct and responsible practice of inversions. He even suggests that in our daily asana practice we should extend our practice of inversions and recommends that 60 minutes be spent on asana and 30 minutes be spent on inversions and closing postures. Maehle's in depth and clearly explained research on inversions and pratyahara can be found in his book on yogic meditation.

The breath is a powerful vehicle that brings us from our outer world into our inner world. Through the consistent practice of breathing exercises and pranayama we are using our faculty of pratyahara by binding our attention to our breath. Assuming we have become sufficiently competent in the elementary practices of pratyahara from proficient asana practice, we can now practice binding our senses to the finer aspects of our breath and minority bodies. By focusing on evening the force and length of the breath, counting the length and number of our inhalations and exhalations, using proper yogic breathing cycles and breath waves, and becoming aware of our breath and prana moving through our body body, we are practicing an intermediate level of pratyahara.

The practice of Bhramari pranayama (humming bee breath) as outlined in the Hatha Yoga Pradipika can also be considered a direct practice of sense withdrawal. During the practice we use the fingers and hands to pull in and close our senses to the outside world. The fingers cover the eyes and close the ears to external awareness. By humming like a bumble bee we are aware only of the buzzing sound, bringing the agitated mind to a tranquil state and bringing the senses from the external to the internal.

A yogic meditation practice for pratyahara, although outside of the traditional ashtanga system, is yoga nidra meditation. Yoga nidra, meaning psychic sleep, is a practice that uses body awareness to withdraw from the external world and enter into the subconscious and unconscious realms of the psyche. Instructions are given during this guided meditation to bind the senses to various things such as sounds and points on the body. Through the process of binding the senses that are automatically withdrawn, allowing the practitioner to completely relax and access the deepest parts of the internal world. Yoga Nidra meditation is a powerful practice that effectively trains and strengthens our capacity for pratyahara.

As pratyahara is the gateway from the outer to the inner limbs, and dharana (concentration) and dhyana (meditation) are the limbs that undergoly follow pratyahara, it is to be assumed at this point that as yoga practitioner our capacity for withdrawal the senses is adequately developed as these practices are more advanced. Again, as with asana and pranayama practice, there are also systematic techniques in ashtanga system for the practice of meditation. Although many understand the practice of meditation to be simply sitting still and watching the breath, that method functions more as a practice in relaxation and self awareness rather than a meditation practice. While it is a good preparatory exercise for meditation and will fine tune the capacity for pratyahara, we are illegally to get very far by just watching the breath. As we have learned to control our breath and have become more familiar with our energy body and our flow of prana, we can use pratyahara practice during meditation to begin to train the mind to bind. By removing our senses inwards, listening to our breath and feeling the sensation of prana moving through the body body, we can begin to focus our attention on our shoshumna (central energy channel) and chakras (central energy centers). This is the beginning of learning to bind and suspend the mind, which is the beginning of yogic meditation.

The sixth and seventh limbs are when the ability to bind the senses transmutes into the ability to bind the mind. Once all the activity of the mind is bound during meditation, the mental fluctuations suspend, and the eighth limb samadhi (of which there are eight sub-limbs), or absorption, can be experienced and practiced. This is how the mastery of pratyahara will absolutely lead us from the outer limbs to the higher practices of yoga and internal exaltation. As is written in the Maitri Upanishad: “If the fuel of the senses is withheld, the mind is reabsorbed into the heart.” When the senses are drawn through the practice of pratyahara, the inner limbs of yoga begin to blossom and a whole other universe is placed at our fingertips.

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Classification of Yoga Postures

Classification of Yoga Postures has always been a discussion in yogic culture. Some yoga schools classify yoga postures as STANDING, SITTING, LYING ON BACK & LYING ON STOMACH. While some yoga school will classify as: FORWAD BENDING, BACKWARD BENDING, TWISTING, INVERSIONS, EXTENSIONS & BALANCING.

Here I would like to put the traditional view on classification of Yoga Postures, where there are only 3 categories as below:

Cultural Postures
Postures for Relaxation
Meditative Postures.

CULTURAL POSTURES: All yoga postures that help to stretch the body from various directions / angles are known as cultural postures. By activating specific muscles, ligament, tendons and nerves, the purpose of cultural postures is to release tension from each and every part of our body. The effects of cultural postures are not limited to the muscles and joints, but they also stimulate our internal organs and helps us regulated the functions of our internal organs. As a result we do not only gain suppleness and strength in our body, but also get enhanced physical wellbeing and a great sense of control. These postures can be very therapeutic as they help in preventing various conditions such as back pain. All type of forward bend, backward bend, twisting, balancing, inversion, and extensions are Cultural postures. For example: Pachimottasana (dated forward bend), Bhunjasana (cobra pose), dhanurasana (bow pose), vrikshasana (tree pose), Ardhya-matysendrasana (Seated twisting), Shirshasana (Headstand) etc. are cultural postures.

POSTURES FOR RELAXATION: The purpose of these postures is to provide rest to the body in between or / and after the practice of cultural postures. Traditionally there are only 2 postures for relaxation: SHAVASANA (The Corpse Pose) & MAKARASANA (Crocodile Posture). Usually a typical Hatha Yoga session ends with Shavasana, as it provides a complete rest to the body and the Yoga practitionerer feet more refreshed and energized after the rather feeling tired. In yogic tradition, there is great importance of SHAVASANA as the practice of YOGA NIDRA (physic sleep) is done in SHAVASANA. SHAVASANA is also very therapeutic and it is highly recommended for those who suffer with high blood pressure, insomnia etc. MAKRASANA (Crocodile Posture) is very beneficial for strengthening diaphragm in order to activate diaphragmatic breathing. Proper breathing literally means, living joyfully and live more carefully. Especially in the modern world, where we do not breathe well, there is great importance of MAKARASANA for those who often break through chest. We should not forget that (chest breathing produce anxiety and tension within the body). Diaphragmatic breathing is also a great foundation of PRANAYAMA and MEDITATION.

MEDITATIVE POSTURES: The purpose of CULTURAL POSTURES and POSTURES FOR RELAXATION is to prepare the body for meditative posture. Meditative postures provide good stability and comfort to the body in order to sit longer without any physical distractions during meditation. We must not forget that physical stability and comfort, both are complementary to each other. Stability in the meditative postures brings great comfort and vice versa. Meditative postures helps to keep the back straight by maintaining the natural bends of spine. By keeping the back straight, we allow our diaphragm to move freely and then there is no blockage in the energy flow during meditation. One can choose a comfortable meditative posture for meditation, which allows proper blood flow towards lower half body. There are total of 4 MEDITATIVE POSTURES as per tradition are: SUKHASANA, PADMASANA, SIDDHASANA & SWASTIKASANA

Note: Some traditions do recommend VAJRASANA (thunderbolt pose) as a meditative posture. But, traditionally it is not a meditative posture.

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Six Main Groups of Shatkarmas or Yogic Yleansers

There are six main groups of shatkarmas or yogic cleansers as follows:

1 – Neti: nasal cleansing, including jala neti andn sutra neti.

2 – Dhauti: cleansing of the digestive tract, including danta dhauti, vatsara dhauti and so forth.

3 – Nauli: abdominal massage.

4 – Basti: colon cleaning.

5 – Kapalbhati: purification and vitality of the frontal lobes.

6 – Trataka: blinkless gazing.


Jala neti is a process of cleaning the nasal passage with salt water, and is essential in allowing free breathing.

The functions of the nose

The nose is the body's organ for ensuring that the air that enters the lungs is of sufficient purity and warmth not to cause harm. The air that we inhale is quite suitable for entry into the lungs. It is generally too cold, too dirty and too germ-ridden. It is the function of the nose to rectify this situation. First of all, the air we breathe contains dust and small insects. These larger impurities are initially screened out by the vibrating hairs at the entrance to the nasal passage. These hairs vibrate in the opposite direction to the air as it enters the nose and prevent impurities from proceeding further. In the deer regions of the nose there are special bony structures which are covered with a thick, spongy, germicidal mucus membrane, through which circulates a large, rich supply of blood. The mucus membrane follows a long winding air passage which ensures that all the inhaled air comes in contact with the membranes.

These mucus membranes remove millions of germs that are contained in the air and which could cause the lungs much harm, and in fact do in the case of pulmonary tuberculosis, bronchitis, etc. This mucus membrane also removes small particles of dust that have passed through the first defense of the hairs.

This membrane both heats and moistens the air to a level which will not harm the lungs. Cold and dry air can result in much injury to the lungs. Deeper in the nose there are a set of glands which further help to eliminate germs that have managed to escape the previous defences. Additionally, our sense of smell prevails us inhaling noxious gases. As soon as we smell something unpleasing we immediately stop breathing, or if possible seek clean, fresh air. By now the reader should be aware of the importance of the seemingly insignificant organ – the nose.

It should also be obvious why it is so unhealthy to breathe continuously through the mouth as so many people do. When air is inhaled through the mouth instead of the nose, it escapes all the mechanisms of the nose which prepare the air for admittance to the lungs. All the dust, germs, cold and dry air directly enter the lungs. The mouth and throat do have mechanisms for removing these impurities and air conditions, but they are nowhere near as efficient as the nose.

If the nose is blocked, or if the mucus membranes are profusely covered in impurities, then the nose can not perform its duties effectively. In fact if the nose is completely blocked, then one is forced to breathe through the mouth. And we have already explained the disadvantages of this process. This is the reason why we blow our noses: to remove these impurities and to allow the nose to operate efficiently. However, the normal nose blowing does not remove all impurities. Ingrained, dry mucus can remain. This is one of the reasons that the practice of neti was developed: to ensure the best possible cleaning of the nose.

There are other reasons for the use of neti such as the stimulation of various nerve endings in the nose; these leads to improvement in the brain and organs to which these nerves connect and also helps in the stimulation of ajna chakra, the midbrain psychic center.


A pot or lota (pitcher) should be used to introduce salt water into the nostrils. This pot is known as a neti lota. It can be made of brass or any other suitable material which does not contaminate water, but the important thing to remember is that the nozzle on the end of the spout should be suitably sized so that the end fits comfortably into your nostril.

Salt water:

The water used in the practice should be pure and lukewarm; body temperature is the ideal temperature for pouring the water into your nose. The water should then be mixed with clean salt in the proportion of one teaspoonful per half liter of water. Make sure the salt is fully dissolved in the water. People often wonder why salt water is introduced into the nostrils instead of ordinary water. The reason is very simple and very practical. Saltwater has a much higher osmotic pressure than ordinary water, which means that salt water is not easily absorbed into the delicate blood vessels and membranes in the nose, whereas ordinary water is. If you try this practice with ordinary water you will discover for yourself, in the form of discomfort or a little pain in the nose. However, we do not suggest you do this, though it is not at all dangerous. In conclusion, salt water is ideal for jala neti, because while it thoroughly cleans the nostrils of impurities it is not absorbed into the delicate nasal membranes. As such no discomfort will be felt when the water flows through the nose.


One may either sit in a squatting position known as kagasana, or one may assume a standing position, bending the shoulders and head forwards. This position is most suitable for doing neti into a sink or wash basin, while the other position, kagasana, can be done in the garden or in a shower.


Fill the neti pot with the prepared salt water. Hold the bottom of the pot with one hand, as shown in the accompanying picture. Gently insert the end of the nozzle into the end of the left nostril (or, if this is blocked into the right nostril). There should be no force involved, but the nozzle should press firmly against the side of the one nostril so that no water leakage occurs. Progressively tilt your head to the right side while simultaneously raising the neti pot in such a way that water runs into the left nostril. Make sure that you keep your mouth wide open so that you can breathe. Some people say that the mouth should be closed and the

breath held during the practice, but we feel this complicates, especially for beginners, a practice that is essentially very simple. If the pot is in the correct position, if your head is tilted at a suitable angle and if there is a tight fit between the nozzle and the sides of the nose, then the water should flow in through one nostril and out through the other nostril . It does not matter if water flows into your mouth or throat, but if the practice is performed correctly with relaxation this should not happen. Allow the water to flow through the nostrils for 10 to 20 seconds. Then remove the neti pot and remove the water and impurities from your nose by closing the left nostril and breathing quickly and forcibly through the other nostril. Do not blow so hard, however, that you damage your nose and cause bleeding. In this respect the practitioner should use his / her discretion. Now close the right nostril and blow forcibly through the left nostril. Now pour water into the right nostril for about 2'0 seconds and repeat the same process. Again pour water into each of the nostrils in turn, repeating the same technique just described.Drying the nostrils: after completing this practice the nostrils must be discharged and any further impurities removed. Stand erect. Bend forwards so that the trunk asserts a horizontal position. Close one ostril by pressing the side of the nose with the thumb. Breathe in and out vigorously up to 10 times in quick success.

The exhalation should be especially emphasized to expel the moisture from the nostrils. Repeat the same procedure with the other nostril closed. Then repeat the same procedure with both nostrils open. This simple practice should remove most of the moisture from the nose. If moisture remains the vital breathing should be repeated until the nose is perfectly dry.


Once the practitioner is familiar with the technique, the whole practice can be completed in a short period of time. Not including preparation of the water, the whole process should take less than five minutes. Neti is ideally practiced early in the morning before breakfast. However, if necessary, it can be practiced at other times of the day, excluding straight after meals. Once a day is sufficient, though if one has nasal catarrh, a cold or any other specific ailment, it may be practiced more times.

Limitations and preceditions

People who suffer from chronic bleeding of the nose should not do neti without expert advice. Make sure that the water is not too hot when you introduce it into the nostrils. Do not breathe in and out too deeply when removing the moisture from the nose; we are trying to improve the condition of your nose, not damage it. Also, if the sinuses are blocked with mucus, be careful not to blow your nose hard. It is very easy to push the mucus further into the cavities. Ensure that the salt fully dissolves in the water before pouring it into your nose.

Be careful to hold the head correctly and not to hold the neti pot too low. In order for the water to flow into one nostril and out the other, the water level in the pot must be higher than the region at the back of the nose, where the two nostrils merge with each other. If you tilt your head too much then the water will go down your throat instead of the other nostril. If you tilt the pot too much the water will certainly overflow out of the pot. You must adjust the position of your head and the pot so that they are at correct levels.

People who have great difficulty passing water through the nose may have a structural blockage such as a polyp. Expert advice should be bought. If there is a slight burning sensation in the nose during your first attempt with salt water, do not worry. This will disappear as your nose tissue becomes accustomed to contact with water.


Neti is the best method of preventing and eliminating colds. An effective cure for the common cold has not yet been found. Neti is not foolproof, but it goes a long way to solving the problem. A cold indicates something significant, that your body is in a weakened condition. If this was not the case, the cold virus would be unable to penetrate the defenses of your system; your autotherapeutic powers would be strong enough to withstand such an attack. The cold virus flourishes in nerve tissue, particularly the olfactory tracts in the nose. During a cold, neti greatly helps by removing the accumulated mucus in the nose, this being a breeding ground.

Regular practice of neti when you do not have a cold keeps the nasal passes working at optimum efficiency and thenby helps to maintain a healthy body. Remember, breathing through the mouth or insufficient treatment of the inhaled air prior to entry into the lungs, due to nasal blockage and congestion, can encourage the onset of disease, by preventing germs to infect the lungs, or by generally weakening the state of health of the body. Neti is also a help in curing sinusitis, ailments of the eyes, nose and throat, tonsillitis, catarrh, as well as inflammation of the adenoids and mucus membranes. It is effective in removing headaches, insomnia and tiredness.

Neti has a subtle impact on the various nerves which end in the nasal passages, such as the olfactory bulb and other adjacent nerves which innervate the eyes, ears, etc. This has a very soothing influence on the brain and can help to relieve such ailments as migraine, epilepsy, depression, tension, etc.

Neti helps in no small way to prevent and cure lung diseases such as asthma, pneumonia, bronchitis, pulmonary tuberculosis, etc., for the reasons already mentioned. Respiration becomes much easier, which leads to an improved intake of oxygen, improved removal of carbon dioxide and potentially better health.

Importance of neti in yogic physiology

The science of yoga maintains that the flow of air in each nostril alternately changes. If you test this for yourself, you will find this to be true. At present one of your nostrils is admitting more air than the other. After some time the other nostril will admit the greater amount of air.

This alternate flow of breath through the two nostrils in turn has a substantial influence on the energy cycle of man. It controls our thinking and physical activity, our introversion and extroversion. This cycle has a great bearing on our mental and physical health. Now if one or both of the nostrils are permanently blocked, then this natural alternation of breath flow can not occur. Our health can suffer. This is another reason why jala neti is so important; it cleans both nostrils and allows the Breathing is a process that we rarely give any thought to. It occurs automatically without our awareness, yet at the same time it is something that most people do incorrectly. If breathing is a spontaneous function of the body, how is it possible to do it incorrectly? The answer is that our respiratory muscles become lazy and cease to give optimum inhalation and exhalation.

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Questions You Should Ask During Yoga Teacher Training and More

One of the first and most fundamental questions that you should be asking is while a yoga teacher training course, can make you competent enough in order to be able to teach others in return. It's quite obvious that the most established yoga trainers around have undergone comprehensive training courses before making a mark in the industry. So, yes! There are no yoga teachers without training programs. The focus should be on the quality of course. You can gauge the credentials of a particular program by tracking down its success record and its contents. Notably, it should not really miss out on vital parts like meditation, Ashtanga and so on and so forth. Provided below are a few aspects you should focus on before selecting a program.

Quality of the teacher training course

Obviously, nothing beats the experience of taking part in yoga teacher training . Imagine your tutor guiding you to achieve the perfect balance between mind, body and soul in the lap of serene Mother Nature. It's not without a reason that aspiring yogis from abroad throng this place every year to master yoga skills. Which particular program are you opting for? Is it recommended by someone you trust? What are the ex-students doing now in their lives? Have they been able to etch out a niche for themselves?

The question of fees and other considerations

This, of course, is necessary. Fees may differ as per the duration of the course, the contents of each course – and, at times, even the quality of faculty roped in by the particular institution you're aiming for.

Judging yourself

Experts suggest that you should never judge yourself too harshly. Ideally, if you take part in yoga teacher training program it should be like a cakewalk for you. After all, there would be coaches and tutors to judge and advise you on a regular basis – advise and guide you when things go wrong – and generally make it easier for you. Never castigate yourself for not being able to master skills properly at the first go. Turn to your tutors for help and be duly guided.

The commonality of it all

It is common to see that we are making mistakes when we are ready “to take the leap” -we're ready to become teachers instead of just remaining students. You should understand the basic thing that only when you stop criticizing yourself will you emboldened enough to walk the path of a yoga teacher. It is also important that there are step-by-step instructions in the yoga teacher training program that you are taking part in presently. It should have a decent amount of resources as well so that you are able to educate yourself continuously.

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Yoga – The Various Advantages Of Yoga That People Should Know About

No matter how very fast the world may develop one thing that the humans can not simply forget is the very health issue. There are many many unhealthy habits that have developed over time and this is the exact reason why may people can actually ensure the very fact that the rate of the various diseases have also increased with the time.

This is the exact reason why people should try and look for the various solutions that they might be getting profit from. The health is one of the major issues that should concern the people and with the help of the various different exercises that they tend to take care of it.

Nothing though can beat the effectiveness of yoga. Yes, yoga is definitely one of the best solutions to any kind of health problem altogether.

What is yoga?

Yoga is an ancient form of exercise that deletes and root cause for any problem that the people may suffer physically anytime at all. With this natural form of exercise and workout people should be able to get relief from any form of mental as well as bodily diseases. All they need is a good yoga teacher training them.

There are so many advantages of yoga that one can hardly imagine of the very same. A good yoga teacher training people should be able to tell them about the very same.

The various advantages of yoga:

Following are the various advantages of yoga that each and every person should know about:

Keeps the fat away: This is one of the most important things that people will get interested in. With the help of the Yoga people can be much relieved of the very fact that the fat is one thing that will not only cut out the body but will also not come back any time at all. The yoga teacher training the people should be able to let them know the different types of yoga that might help.

Keeps the mental stress away: this is definitely one of the best things that can be guaranteed with the yoga. People can actually get through with a lot many other advantages as well but nothing can beat the impact of this particular point. People nowadays look for things that may provide them with mental peace and yoga is definitely one of them.

Keeps the deadly diseases away: All the deadly diseases such as the diabetes can be kept away with the help of the yoga and this is really something that each and every person should know about.

People can actually get through a lot of advantages with the help of yoga and only an excellent Yoga teacher training them.

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