Yoga is a way of living – yoga guru Suneel Singh. Image Courtesy – Yoga Lovers Trust

International Yoga Day is being celebrated on June 21 every year to memorize the healthy way of living. Incidentally, this day is the longest day of the year and yoga also gives longevity to humans. This day was first celebrated on June 21, 2015, which was initiated by the Prime Minister of India Narendra Modi.

In his speech at the United Nations General Assembly on September 27, 2014, he said – “Yoga is an invaluable gift of the ancient tradition of India. It symbolizes the unity of mind and body. There is harmony between man and nature. It is going to provide thought, restraint, and fulfillment and also a holistic approach to health and well-being. It is not about exercise, but about exploring the spirit of unity within oneself, the world, and nature. By becoming this consciousness in our changing lifestyle, it can help us deal with climate change. So let us work towards adopting an International Yoga Day.”

There are so many yoga gurus in India and abroad who are continuously sharing their knowledge and providing training to numerous people. Yoga Guru Suneel Singh is one of the top 10 yoga gurus in India and among the 20 yoga gurus of the world who have been relentlessly promoting yoga in numerous communities. He has been sharing his knowledge of yoga in India and abroad for a long time.

Regarding Ashtanga yoga, he says, ‘Ashtanga yoga is that yoga created by Maharishi Patanjali, which is a tendency to live life in a way. This yoga of Patanjali teaches a person to live his life in a very disciplined, healthy, and organized way. Talking about its eight limbs, he says, “Its eight limbs are designed in such a way that they make us physically, mentally, and spiritually strong in all three forms.”

Here Yama to Samadhi means self-development to self-realization. Talking about its eight limbs, he says, “The first two limbs i.e. Yama and Niyama make a person mentally strong, then Asana and Pranayama make a person physically and Dharana, Dhyana, and Samadhi make a person spiritually strong.”

Read: The world is feeling the need of Yoga more than ever due to Corona epidemic

Union of soul with the divine power:

Detailing further about Ashtanga Yoga, he says, “Any yoga, it means the union of the soul with the divine and in today’s tradition there will be hardly anyone who follows the rules. Talking about this limb of Ashtanga yoga, it also includes the purity of the body and here one tries to know more closely the tendency of living an individual life. Both Yama and Niyama make a person mentally strong.”

Yoga Guru Sunil Singh further explains that in the modern context, the meaning of yoga has remained only asanas. Whenever you ask someone whether he does yoga, he will tell you the names of many types of yoga like power yoga, hatha yoga, raja yoga, vikram yoga. But all these are just asanas which are only a part of yoga. Actually, yoga is a way of living, as explained in Ashtanga Yoga.

Observing the real meaning of yoga:

Suneel Singh says if we talk about Western society, people today want everything instant. It is not tried to know what is its real meaning and purpose. Now the society has molded everything according to its own accord. Whatever they find easy, they like to do that.

Yoga guru Suneel Singh is the Founder of Yoga Lovers that established in 2017. It has a long history of achievements and activities since the day of its inception. The main goal of establishing Yoga Lovers is to promote Yoga, Ayurveda, Naturopathy, Indian Culture, and Heritage. He has trained numerous students and made them capable to properly guide the people of India, and it is a great advantage that we will have a lot of good trainers to guide us in the future. His role in promoting yoga throughout India and the world is highly commendable.

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The world is feeling the need for Yoga more than ever due to the Corona epidemic. Image Courtesy – The Statesman

Today, the sixth ‘International Yoga Day’ is being celebrated all over the world. On this occasion, Prime Minister Narendra Modi said that International Yoga Day is a day of solidarity. It is the day of the message of universal brotherhood. During this crisis of coronavirus, people around the world have become excited about it.

International Yoga Day started on June 21, 2015. The theme of this year’s Yoga Day is ‘Yoga for Health, Yoga from Home’. The Ministry of AYUSH had planned to hold a mega event in Leh, but it was cancelled due to the Corona epidemic.

Prime Minister Modi said that today we are away from group programs and doing yoga with family members at home. When everyone in the family gathers together, there is a coincidence of energy. It is also a day to increase family bonding. It is Yoga that brings us together, it is Yoga that eliminates the distance. Now, the world is feeling the need for yoga more than ever due to the corona epidemic.

Prime Minister Modi also told that Yoga gives us confidence. He also told that corona used to attack our respiratory system. While Pranayama used to help in strengthening this system most effectively. There were many types of Pranayama. If you would meet those who know Pranayama, then they would tell you how many types it has. There has been Anulom-Bilom, Bhramari, Kapalbhati, etc. that used to strengthen the immune system.

Read: Yoga relief for Severe Back Pain

The Prime Minister has appealed to the people to include Pranayama in their daily life. He suggested learning other methods of Prayanama also. Yoga has been helping people to defeat corona disease. Yoga used to provide us with confidence that we can relieve stress. It has been giving us peace and patience along with mental peace.

Modi explained the importance of yoga with 3 verses of Sanskrit:

In the Gita, Lord Krishna while explaining yoga has said – ‘Yoga Karmasu Kaushalam’ which means the skill of karma or work is Yoga.

He explained the meaning of yoga i.e. ‘Samatwam Yoga’. That is, the name of compatibility-adversity, success-failure, happiness-crisis – remaining equal in every situation, remaining steadfast, is yoga.

Prime Minister Modi explained one of the Sanskrit slokas from ‘The Gita’ – “युक्त्ताहारविहारस्य युक्त्तचेष्टस्य कर्मसु युक्त्तस्वप्नावबोधस्य योगिनो योगो भवति दुःखहा” – that means the right food, the right sports, the right habits of sleeping and waking, and doing your work and your duty properly is Yoga.

Reference: Times Now, YouTube, LiveMint

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Benefits of Yoga for Children – Shambhavi Mudra demonstrated by Yoga guru Suneel Singh. Image Courtesy – Vijay Gautam

Yoga can help to eliminate most of the pressures and negative thoughts in your child’s life. Children need to discover the world on their own. Doing everything for them or telling them to think harder, to push them to do it better, or forcing your “rights” always isn’t the best way to teach a child.

Instead, consider providing a loving, caring, creative environment for them so they can discover the world in a positive and loving atmosphere. They should be taught easily to do yoga, like laughter yoga, clapping yoga, more standing and backward bending asana, re-sublimating animals like tiger pose, camel pose, fish pose, dog pose, asanas,  kriyas and all the benefits of yoga are mentioned below.

Here are some of the benefits of teaching yoga to your child
(A) Improves Self-Esteem and Self-Confidence
(B) Improves Overall Health
(C) Reduces Your Child’s Restlessness
(D) Keeps children fit

Here are the most important Yoga poses to be taught to kids

1. SHAMBHAVI MUDRA:

Sitting in any comfortable meditation pose keeps the head, shoulders, and spine upright and straight. And place the hands on the knees (Gyana Mudra). And relax the whole body. Now look up a word and in the word, focusing the eyes at the eyebrow centre. Hold the gaze as long as you are comfortable. Release if the slightest sensation or strain. Close your eyes and relax them. Try to do 5 minutes daily.

Benefits of Yoga: This Mudra strengthens the eye muscles and releases accumulated tension in the area. It develops concentration, mental stability, and confidence. All ailments headache, sleeplessness, excessive sleep, and eye complications, are cured.

Caution: People suffering from cataract surgery, glaucoma, and eye operations should not perform ‘Shambhavi mudra’. For advanced practitioners, it is a powerful technique for awakening the Agya Chakra.

Read: Achieve total health with 12 rounds of Sun Salutation

2. VAJRASANA:

Vajra means “Adamant” or “thunderbolt” in Sanskrit. This asana makes the body as strong as a thunderbolt.

Method: Kneel down on the floor. Bring toes to join at the back. Heals apart and big toes pointed towards each other. Lower the buttocks onto the inside surface of the feet with the heel touching the side of the hips. Adjust hands-on respective thighs, spine erect, hand and neck straight, close the eyes, and relax the arms and whole body.

Rhythm: Normal breathing.

Duration: Do it for 5 to 10 minutes daily. This is the only Asana in yoga which can be performed directly after a meal.

Benefits of Yoga: This Asana stimulates the ‘Vajra Nada’, activates prana in Sushamana Nadi, and redirects sexual energy to the brain for spiritual purposes. It increases the efficiency of the entire digestive system and stomach ailments. And it is a preventative measure against Piles and Hernias. Vajrasana increases the efficiency of the entire digestive system, relieving stomach ailments such as hyperacidity and peptic ulcers. It helps to strengthen the hips, thighs, knees, calves, and toes. Vajrasana strengthens the spine and tones up the sexual organs of both males and females. This asana is ‘Ram Baan’ for sleeplessness.

Caution: If there is pain in the thighs while performing asana, then release the posture and stretch the legs and shake the feet vigorously until the stiffness disappears.

3. DHANURASANA (Bow pose):

Lie flat on your abdomen, with the legs and feet together and the arms and hands beside the body. Bend the knees and bring the heels close to the buttocks. Place the chin on the floor clasp the hand around the ankles. Take a deep breath and raise your head, trunk and legs above the ground in order to lift legs, pull hands and legs in opposite directions, direction support the entire body on the floor. Hold the position for as long as is comfortable and then slowly relax the leg muscles to lower the legs, chest, and head to the starting position. Do it a minimum of 3 times daily.

Benefits: This asana helps to improve digestion by stimulating gastric secretions. The liver, abdominal organ and muscles are massaged. This asana is recommended for the management of diabetes, menstrual disorders, and neck pain.

Caution: Patients with colitis, hernia and slipped disc should avoid this asana. Heart patients and hypertension patients should avoid this asana.

4. TADASAN (PALM TREE POSE):

Stand erect with your heels together or about 10cm apart. Raise your arms over your head, and place your folded hands together on top of your head. Inhaling, stretch your arms, shoulders, and chest upward. Simultaneously raise the heels and stand on your toes. Stretch the whole body from top to bottom, without losing balance or moving the feet. Keeping the eyes open and fixing your gaze at some point in front of you, stay in the position for a few seconds, depending on your capacity. Exhaling, slowly come down on the heels. This is one round. Do five such rounds. Breathing should be synchronised with the raising and lowering of the arms.

Benefits: The entire spine is stretched, and the spinal nerves are loosened. This asana is good for arthritis patients. This asana develops physical and mental balance. This asana stretches the abdominal muscles and the intestines times and is useful for the first six months of pregnancy.

5. HASYA YOGA (Laughing):

To measure soul satisfaction, physical health, and the stability of mind, there is only one yardstick, and that is the shining happiness on your face. A cheerful person lives a longer life. In the world, Hasya Yoga is known as “Inner Jogging”. Our saints understood the importance of Hasya Yoga about 6000 years ago. If the people understand the importance of Hasya Yoga in their lives, the work of Doctors will be reduced by half.

Laughing is a very good tonic. By laughing loudly, the blood circulation increases and the digestive system starts working efficiently. Our immune system becomes stronger, and the polluted air from the body (CO₂) comes out, and our breathing system stabilizes. It has been discovered that 600 muscles of our body get exercised together just by laughing once.

6. SHAVASANA(Corpse pose):

Lie flat on your back. Keep the legs straight on the floor, with both feet apart at shoulder width. Toes should be turned outward as far as possible. Let the fingers curl up slightly. The Head and the Spine should be in a straight line. Relax the whole body and stop all physical movement. Close your eyes gently. Now, mentally, watch your Breathing and allow it to become rhythmic and relaxed. The duration should minimum of 5 minutes and a maximum (According to time available).

Benefits of Yoga: This asana relaxes the whole Psycho-physiological system. The whole body is completely relaxed. This asana is very good for stress management in the body, reducing the Body’s energy loss, lowering the respiration and pulse rate, and resting the whole system.

This asana is also known as ‘Mritasana’.

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Yoga relief for Severe Back Pain. Bhujangasana demonstrated by Yogaguru Suneel Singh. Image Courtesy – Vijay Gautam

The backbone is called the vertebral column. It gives support to the rest of our skeleton. If due to some reason, there is a problem in the vertebral column, then we develop back pain, neck pain or sciatica pain. In middle and old age, people often complain of back pain.

Back pain, a gift of so-called modernism, is caused due to carelessness, excessive labour, and anxiety, up and down sitting movement, bad posture while working or sleeping and so on. And in the majority of females, it is caused due to menstrual problems, hormonal changes or in some cases of pregnancy. Our sleeping bed also plays a very important part in developing or getting rid of back pain. We will share a few asanas and pranayama. If done regularly, then you can prevent back or neck pain.

Asana affects our mind and body; our muscles become softer and tender. These asanas also affect our endocrine and nervous systems and control other functional body systems. Here are some asanas and pranayama for back pain.

1. BHUJANGASANA

In this asana, our body looks like a snake, raising its hood. Hence, this is named so. See the posture of Bhujangasana at the top.

METHOD:

Lie on your stomach, thighs, knees, and feet should be together, stretch your toes outward and keep your hands near your armpits, elbows should touch the ground. Now lift your upper torso above the ground, with the support of your hands, both elbows should be slightly bent, and your neck must be in a backward position. Hold this position. Remember to keep your breathing normal. Do not stretch your physical limits too much, and now come back to normal. Practice at least 5 rounds of this asana.

BENEFITS/EFFECTS:

This asana helps with neck pain, sciatica, and back pain. Tonsils and thyroid glands also remain healthy. Stomach disorders are cured. It works like a panacea in diabetes and strengthens the ovaries and uterus of women. The back, chest, heart, neck, shoulder, and muscles become strong. The liver is benefited.

PRECAUTIONS: 

Avoid this asana in hernia, ulcers, or heart problems. Pregnant women should practice under the guidance of a yoga guru.

Read: Benefits of Yoga for Children – efficient training by Yoga Guru Suneel Singh

2. SHALABHASANA

METHOD: 

Lie down on your stomach, put both your hands under your thighs, chin should be touching the ground. Both legs should be stretched and together. While inhaling, leave your lower and upper back, along with your head, neck and shoulder, and the weight of the entire body would be on your hands. Try to lift the thigh as much as possible. Hold your breath and posture to your maximum, and then come back slowly while exhaling. This completes one cycle. Practice at least 3-5 times.

BENEFITS/EFFECTS: 

This is the best exercise for the navel. Our chest and shoulders become strong and broad. This is good for the digestive system, and the lower back becomes strong. This asana helps females with menstrual problems, uterus problems, and conceiving pregnancy. It cures semen-related problems also.

PRECAUTIONS:

Heart patients, high blood pressure patients, ulcer and hernia patients should avoid this asana.

3. CHAKRASANA

Our body takes the shape of a wheel or chakra, hence this is named Chakrasana.

METHOD:

Lie down on your back. Bend your legs and then, with the help of your hands and legs, lift your body in the air like a wheel. Balance your hands and legs. Try to rest your body on your toes. Hold this position for some time. And then come down. Practice it 3 times. Breathing should be normal.

BENEFITS/EFFECTS:

This asana affects our backbone, especially, it gives flexibility to our body. It is a boon for artists and dancers. This asana gives us energy. It cures headaches, stomach problems, and back problems. It strengthens knees, thighs, wrists, and palms.

PRECAUTIONS:

Heart patients, high BP patients, and pregnant women should avoid this.  It is a difficult asana. So it should be practised under the guidance of yoga teachers.

4. MATSYASANA (Fish Pose):

This posture is dedicated to Matsya. Matsya means a fish.

METHOD:

Lie flat on your back, keeping your legs straight on the floor with your feet together. Bend the legs and put the padmasana in the lying position. Carefully bend backwards, supporting the body with the arms and elbows. Lift the chest slightly, take the head back and lower the crown of the head to the floor. Hold the big toes and rest the elbows on the floor. Adjust the position of the head and hands so that the back is arched to the maximum. Relax the arms and the whole body, allowing the head, buttocks and legs to support the weight of the body. Close your eyes and breathe slowly and deeply. Stay in this posture as long as you feel comfortable. Return to the starting position, reversing the order of movements. Do it one time only.

BENEFITS:

This asana stretches the intestines and abdominal organs and is useful for all abdominal ailments. The dorsal region is fully extended in this posture, and the chest is well expanded. The practice of this asana is very good for asthma and bronchitis, as it encourages deep respiration. The asana is very useful for the treatment of constipation, tonsillitis, spondylitis and disorders of the reproductive system.

Caution: People who suffer from heart disease, hernia, ulcers, high BP and pregnant women should not practice this asana.

5. NADI SHODHANA PRANAYAMA:

METHOD:

Sit in a comfortable meditative posture. Keep the head and spine upright. Relax the whole body and close your eyes. Then, with the help of the right-hand thumb, close the right nostril. Now breathe in through the left nostril. Then close the left nostril with the ring finger and release the pressure of the thumb on the right nostril while breathing out through the right nostril next then inhale through the right nostril. Hold and release the left nostril. This is one round of Nadi Shodhana Pranayama. Do it for a minimum of 20 rounds.

BENEFITS:

This pranayama ensures that the whole body is nourished by an extra supply of oxygen, Carbon Dioxide is efficiently expelled, and blood is purified of toxins. This pranayama increases vitality and lowers the level of stress and anxiety by harmonising the pran. Nadi means channel or flow of energy, and shodhana means purification. This pranayama is very, very good for stress and mental depression.

The post Yoga relief for Severe Back Pain appeared first on Bigumbrella written by Yogaguru Suneel Singh

To get rid of diseases, follow Jal Yoga, Clapping and Laughter Yoga. ’Swar Yoga’ demonstrated by Yoga guru Suneel Singh. Image Courtesy – Vijay Gautam

To keep the rail of life, healthy on track, the answer is yoga. People have started practising yoga as a fashion. It is also a fact that today’s lifestyle of running around the clock needs some sort of physical and mental exercise.

The main part of it is Asana, Pranayama, and concentration. The experts say that it doesn’t make it a fashion but makes it a part of your life.

Yoga is a medicine for children, youths, the elderly, the sick, as well as healthy and for all men and women. We are going to tell you how to practice Jal Yoga (water), Swar Yoga (sound), Tali Yoga (clap), and Hasya Yoga (Laugh).

1. Jal Yoga (water): For Jal Yoga, early in the morning, water is to be taken. Usha Kal means the time when the darkness of the night vanishes and the light of the day emerges. Keep a copper bowl full of copper near your bed, and cover it. On getting up early in the morning, drink as much water as you can. Slowly, with practice, try to drink at least a glassful and a maximum of five glasses of water. We should drink water while sitting in each asana only.

Jal Yoga.

Benefits: By drinking water early in the morning, the stool gets cleared completely. The constipation vanishes, and the heat generated at night gets cooled off. The health experts say that every individual must drink 10 to 15 glasses of water a day in all seasons. The water washes our stomach, and the blood reaches the digestive organs. This increases the immunity of body to fight diseases. Water plays an important role in stabilising the temperature of body. The water reaches in the form of blood to all parts of the body and stabilises the temperature. Water increases the working capacity of the kidneys, lungs, skin, and digestive system. By consuming enough water, sweat, urine, stool, and other waste materials come out from the body regularly. As per Ayurveda, vashpan is as good as Amritpan.

Read: Yoga Shastra treats the food as a gift by the God

2. Swar Yoga (Sound Yoga): Swar Yoga means the science of breathing and sound. Swaradaya Vigyan means the knowledge of sound and breathing. When we breathe from the right nostril, this is known as the Sun sound or Pingla Nadi. When we breathe from both nostrils, it is known as Madhya Swar, Susma Nadi, or Madhya Swar. When we breathe from the left nostril, this is known as Chandra Nadi or Idanadi or Chandra swar.

Health and Swar Yoga:

1. While taking a bath, if your right nostril is working, it is very good. Especially for patients with Asthma, Cough, and Cold, etc.

2. Those who suffer from constipation should practice Surya Swar to get rid of this problem.

3. You should practice Chandra Swar if you are suffering from a fever. Slowly, the fever will go away.

4. If we activate the right Swar while taking food, it helps to digest it easily, and the problem of Gas, constipation vanishes forever.

5. Those suffering from sleeplessness should sleep with their left side resting and try to practice right swar. With this, you will get sound sleep.

6. Whenever you go out from your house for an interview or on a business trip, practice right-of-way and take the right step out first. You will succeed in your mission.

7. While having sex, men should practice Surya swar and women Chandra swar to get maximum enjoyment, and also the women conceive easily.

8. For keeping good health and a disease-free body. One should practice Surya swar at night and Chandra swar in the day.

Way to change Swara at your will:

By running or exercising, the swaras are changed automatically.

Whichever swara you want to activate, sleep on just opposite side and take a deep breath, you will find that the swara is changed.

Take clean cotton and put it in your nose, and keep the nostril open. Whichever swara you want to activate, it will get so.

3. Tali Yoga (clapping): As per the procedure of treatment invented and practised in Jin Shin Do and Sujok, our hands and palms have all the points to treat all the diseases. By pressing these points, you can get relief from various diseases. Tali yoga is the way to go. The tradition of clapping while singing or Chanting Bhajans is a very old one. Clapping expresses happiness and also keeps you healthy. For clapping, we have to hit both our palms with each other. By doing this, all the points in our hands are activated, and there is a gradual improvement in any type of ailment. The best example of Tali Yoga we get to see is in temples. When we clap in the temple, a mild heat is produced, and the complete atmosphere transforms and becomes pleasant. With this, the blood cells in our body get energy, and our immunity improves. Those suffering from indigestion, constipation, and a bad appetite must practice this. Tap the palm of the left hand with the four fingers of the right hand for five minutes daily in the morning. Make sure that the sound of the clap is the same all the time. By practising for some days, you will get rid of all your ailments. Those suffering from back pain, joint pains, neck pain, etc, must practice Tali Yoga for ten minutes daily. Make sure that palm hits palm and finger hits fingers. By practising for a few days, you will get rid of your various diseases.

Tali Yoga

Tali Yoga.

Tali Yoga is very good for those who are suffering from low blood pressure. For practising this, stand up and start clapping while rotating your hands all around, in a circular way. By practising this, our body becomes energetic, and we maintain normal blood pressure, and our lungs and heart get strengthened by practising Tali Yoga. By practising Tali Yoga, we automatically attain the meditation posture, and due to this, we get rid of our mental tension, lack of concentration, and likewise diseases.

4. Hasya Yoga (Laughing Yoga): To measure soul satisfaction, physical health, and the stability of mind, there is only a one-yard stick, and that is the shining happiness on your face. A cheerful person lives a longer life. In the world, Hasya Yoga is known as “Inner Jogging”. Our saints understood the importance of Hasya Yoga about 6000 years ago. If the people understand the importance of Hasya Yoga in their lives, the work of Doctors will be reduced by half.

Hasya Yoga.

Laughing is a very good tonic. By laughing loudly, the blood circulation increases and the digestive system starts working efficiently. Our immune system becomes stronger, and the polluted air from the body (CO2) comes out, and our breathing system stabilises. It has been discovered that the 600 muscles of our body get exercised together just by laughing once.

The post To get rid of diseases follow Jal Yoga, Clapping and Laughter Yoga appeared first on Bigumbrella written by Yogaguru Suneel Singh

Yoga Shastra treats the food as a gift by the God. Image Courtesy – LinkedIn

The disease has a relationship with every living being on earth. Animals, birds, and other creatures get sick and die. On the other side, God has given language to the human being; he is intelligent and a good thinker. He can explain his pains and search for his treatment through different paths. Due to his dissatisfaction with different paths, he keeps searching the new ways of treatment.

People from different areas have different lifestyles and different food habits. Like the food of people from Tamil Nadu, Bihar, Orissa, and Uttar Pradesh is incomplete without rice, but the people of Punjab, Haryana, and Western U.P. cannot live without chapattis. It has sentimental, physical, and mental relations in our lives.

The type of food intake, as per the weather conditions, is the basis of life. The thinkers have given deep thought about the type of diet one should have. A conclusion has been reached that the type of it taken during winter should be different from the one in summer. It has even been given a thought as to what type of it should be taken during breakfast, lunch, and dinner. It was concluded after deep thinking that the food during breakfast, lunch, and dinner should be different from each other. The food intake is related to the observation of “Brahmacharya” also.

During the summer, the liquid intake is beneficial. The right combination of it and liquid intake helps in overcoming the summer problems. The best drink is water. Still, to fulfil the deficiency of minerals and electrolytes, drinks prepared with less sugar are also useful. In summer, food with too many condiments, chocolates, alcohol, tea, coffee, vegetables full of oils and ghee, etc., should be avoided. During this season, at least 15 to 16 glasses of water should be taken.

In addition, lichies (strawberry), water lemon, mango sattoo, lemon drinks, and coconut water should be taken sufficiently. Also, rose drinks, jeera, hing, curd, jamun, and kheera are also useful. By taking these eatables and drinks, the body increases its capacity to fight the disease and a physical balance is maintained. Yoga says that to keep the body fit and healthy, we must follow the system of food intake, sleep, and “Brahmacharya”. This means eating less, taking it as per the weather conditions, taking sufficient sleep and Brahmacharya observation, balanced food, and restricted activities.

Read: Achieve total health with 12 rounds of Sun Salutation

The Indian Yoga Shastra treats food as a gift from God, and disrespect to food is treated as a very mean act by an individual. In every religion, God is thanked for providing proper food, which is necessary for survival and for good health. It is said that we do not take food only to fill the stomach but also to satisfy our senses.

Food intake during summer:

1. Always wash the fruits and vegetables before eating them
2. Do not take food sold in the open
3. Take lemon water regularly
4. Do not take more than a spoonful of oil
5. Eat more fruits to increase fibre in the food
6. Do not eat stale food
7. Observe fast at least once a week
8. Avoid Maida, Sugar, Jam, Coca-Cola, etc
9. Eat food cooked in a natural way
10. Food should be taken with small gaps

During the winter season, there is dryness in the atmosphere and bitterly cold conditions prevail, and due to this, digestive power increases. As a result, the various ailments like Gas and cough gain enough strength. As winter approaches, it brings many diseases like Cold, Cough, and Fever, etc. but by controlling your diet, you can get rid of these diseases.

During winter days, do not consume cold drinks, ice cream, sweets, fried food, milk products, etc. Make use of light and warm food and condiments like long, illaichi dana, dry-ginger, garlic, onion, dal-chine, spice tea, herbal tea, and hot drinks etc. Take oranges, Lemon, Grapes, Carrots, and anwla as these items are full of vitamin C, which will save you from cough, cold, and also from dryness. During this season, taking a sunbath for ten minutes in the morning gives you vitamin D, and those suffering from joint pains also benefit from it. Use of nuts and oilseeds like Akhrot, Almonds, Groundnuts, fale, and white til is also very useful. These are the sources of energy for our body and enable the body to maintain the temperature at the required level.

Therefore, food intake as per the weather conditions and with caution and care, is very beneficial for the body.

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Facial Yoga Kapolshakti Asana demonstrated by Yogaguru Suneel Singh. Image Courtesy – Vijay Gautam.

In today’s tough and stressful conditions, it is a very safe and secure way to practice facial yoga to improve your health and beauty, to increase your efficiency and to develop your personality.

Today, when a woman is handling her career and house as well, it has become necessary to balance her physical and mental strength. Face is an integral part of a woman. Women are very much concerned about their beauty, natural greasiness and shine as well. Our skin continues to decrease with age. This causes dryness in it. Mental tension, anxiety, too much physical labour, malnutrition and insomnia cause wrinkles.

Sometimes pollution in the air, use of too much soap on the face and dieting also cause dullness of the skin.

A few exercises of yoga and asanas like ‘Facial Yoga’ can bring back the shine of the face, and they can also remove spots, wrinkles, acne and pimples from our face.

(1) Kapol Shakti: Sit comfortably in Padmasana or Sukhasana. Try to chew something inside your mouth, such as a cow or a buffalo does. Practice it for at least 2 minutes.

(2) Kapol Shakti: Sit comfortably in Padmasana or Sukhasana, and tap both cheeks, alternatively, with your fingers. Practice it for 5 minutes daily. Princess Diana used to practice the same exercise daily.

(3) Kapol Shakti: In this exercise, we bend our neck backwards and then try to touch our upper lip with our lower lip. We stay in this position for some time, and then we come back to the normal position. This completes one cycle; it should be repeated 10 times.

(4) Kapol Shakti: Sit in Sukhasana or Padmasana. Sit likewise (as in the picture), join all three fingers (not the index one) with the tip of the thumb, in both hands. This is called ‘Udaan Mudra’. Practice it for 5 minutes daily.

Read: Achieve total health with 12 rounds of Sun Salutation

(5) Kapol Shakti (Sixth Step): Put both thumbs inside your mouth, touch your upper jaw, spread your lips to stretch muscles and now close your lips to apply pressure. Practice this exercise at least 5 times.

Kapolshakti Asana.

(6) Kapol Shakti (Seventh Step): Raise your eyebrows as much as you can and open your eyes fully. Remain in this mudra for some time and then come to normal. Practice it at least 5 times.

(7) Kapol Shakti – Eighth Step (Singh Asana): Sit in Vajrasana, open your knees. Put your palms on your knees, fingers spread like claws of a lion. Inhale, take your tongue out and then roar like a lion. Exhale at the same time. The mouth should be open to its full length in this exercise. The tongue should be out to its maximum. Practice this asana at least 3 times.

Kapolshakti Asana.

(8) Shashankasana: Sit in Vajrasana. Inhale deeply and stretch your hands upwards. Now exhale, bend forward and put your palms on the ground. Put your forehead to the ground, stay in this position for some time and then come back slowly. Repeat this exercise 5 times.

Shashankasana.

Note: Patients suffering from back pain and heart problems are advised not to practice this asana.

(9) Laughter Therapy: The experts all over the world have concluded that the laugh relieves internal pressure and also relieves an individual from the different ailments. Yoga experts have given separate recognition to laughing yoga. Laughing is a very good tonic. By laughing loudly the speed of blood circulation increases. By doing this, the digestive system works efficiently. Laughing prevents the lungs from ailments, and the polluted air (CO2) comes out. By laughing, the sweat comes out more, and with this, the dirt of the body also comes out. Laughing relieves you from sadness, loneliness, tiredness, mental tension and physical pains.

This is such an exercise which can be done at any time and at any place easily. There is no age for laughing and smiling, nor are there any bounds on it. Scientists say that a person who laughs loudly and freely lives a long life. The more pleasure you distribute, the more you will get in return. Therefore, adopt laughing yoga and be happy throughout your life.

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Hatha Yoga is demonstrated by Yogaguru Suneel Singh – one of the top ranked yoga gurus of the world. Image Courtesy – Vijay Gautam.

Yoga is a complete science of health, which deals with the understanding of the adequate functioning of all systems of our body and appropriate coordination between them along with the healthy functioning of our mind. Yoga is derived from the ‘Sanskrit Dhatoo’ “Yuj” which means to join or bind or, to attach. It also means “to direct and to concentrate on a particular point of thought to works in full attention of mind and body.”

Yoga is based on our ancient ‘wisdom’ and ‘culture’, which is more than 6000 years old and has been referred to two specific words. One is “Sanatan” – which means eternal as the process of evolution. And the other is “Puratan” – which means very ancient. Yoga is found in the ancient books like ‘the Vedas’, ‘the Gita’, ‘the Upanishads’ and ‘the Patanjali Yoga Sutra’.

Yoga is a fully developed science based on the deep inner study of human body and intense self-experiments and practices of our ancient saints. Since yoga developed in India, it has got association with Hinduism and its philosophy. But, yoga is independent of any religious doctrines or dogmas. Yoga does not discriminate any person or belief. It is a way of thinking, doing things and following. Yoga is science as well as an art of healthy living. Yoga means holistic approach towards the cause and treatment of disease.

Read: Achieve total health with 12 rounds of Sun Salutation

Yoga arose at the beginning of human civilization when man first realized his spiritual potential and began to evolve techniques to develop it. According to mythical tradition, ‘Lord Shiva’ said to be the founder of yoga and his wife ‘Parvati’, being his first disciple. The yogic science was slowly evolved and developed by ancient sages in India. Yoga is in no way limited by race, ages, religion or creed.

Many types of Yoga:

There are many types of yoga, though nine are considered principal depending upon which school of thought they come from. These are – (1) Sahaj Yoga, (2) Mantra Yoga, (3) Raj Yoga, (4) Hatya Yoga, (5) Laya Yoga, (6) Dhyan Yoga, (7) Jyana Yoga, (8) Bhakti Yoga and (9) Karma Yoga.

In the past, people were not so much interested in material objects, but quest led them to go beyond the matter. A certain part of their life was spent in understanding the issues for the ultimate knowledge of the universe. People and the spirit were in the search for the unlimited knowledge. The ultimate goal of the yoga is the same; though the paths or methods prescribed by each may be different. Yoga is a process of conscious upholding of oneself where by the physical, mental and spiritual nature of the individual attains “its perfect development and the totality of the whole life”. Yoga is a process of realization.

It was ‘Rishi Patanjali’ who was rightly called the father of ‘Astanga Yoga’. Patanjali, in his treatise on yoga (the yoga sutra) has mentioned all the eight limbs or constituents were to be present in the same sequence to make the process of yoga successful. The classic yoga, commonly known as the ‘Ashtanga Yoga’, covers both the yoga ideology and technology.

The first five deals with training the body and last three teach the perfection to you:

(i) Yama – Code of conduct both personal and social in society.
(ii) Niyama – Self discipline.
(iii) Asana – Postures.
(iv) Pranayama – Breathe control or bio-energy control.
(v) Pratyahara – Withdrawal or abstraction.
(vi) Dharna – Concentration.
(vii) Dhyan – Meditation.
(viii) Samadhi – Super consciousness.

Of these, the first five called as ‘Bahiranga Yoga’ or ‘Hatya Yoga’ while the latter three called as ‘Antranga Yoga’ or ‘Raja Yoga’.

Read: Yoga reduces emotional & nervous tension

Yama:

In ‘Hatya Yoga’, yama is comprises of five ethical disciplines of self-restraint – (1) Ahinsa (non violence), (2) Satya (truth), (3) Brahmacharya (continence), (4) Asteya (non stealing), (5) Aparigraha (non hoarding).

Niyama:

Niyama are the five regulations governing personal behaviour or self-discipline – (1) Saucha (purity), (2) Santosha (continents), (3) Tapas (austerity), (4) Swadhaya (self study), (6) Ishwar pranidhan (dedication to the god).

Asana:

Asanas are well described in ‘Hath Yoga Pradipika’ – “The posture in which one can sit for indefinite period comfortably is called asana”. Patanjali says, “Sthir, sukhasa am” – which means the posture in which we can sit comfortable and steadily is called asana.

Literally, asana means “posture of the body which can contributes to the steadiness of body and mind and a sense of well-being. The asana can be defined as a postural pattern one has to achieve this pattern slowly, maintaining the posture steadily for some time and then slowly release the posture. There are two aspects involved in asanas – (1) Dynamic aspect and (2) Static aspect.

Asanas are classified in three categories (1) Meditative asanas (2) Asanas for mental tranquillity (3) Asanas providing physical strength.

Ever asana consists of three stages that are coming in to the prescribed pose, holding it and then finishing it. They should be performed slowly steadily with patience. Different schools of yoga have mentioned different yogic postures, which are common with 84 asanas.

Asana make the body disease free, strong and flexible by regulating glandular secretions, toning muscles and nerves; Asanas helps a practitioner getting freedom from physical disabilities and mental distractions.

Read: Enhance your sexual life with yoga

Pranayama:

The word ‘pranayama’ is formed by two words ‘Prana’ and ‘Ayama’. ‘Prana’ means subtle life force and ‘ayama’ is voluntary effort to control and direct this prana. ‘Pranayama’ means control of the motions of exhalation and inhalation.

Stiffness of the body due to blocked ‘prana’ and a subsequent accumulation of toxins when ‘prana’ begins to move or flow; the toxins are removed from the system ensuring the health of whole body. And when the quantum of ‘prana’ is increased in great degree the body moves in to certain postures by itself and ‘asanas’ and ‘pranayama’ occur spontaneously. The main object of ‘Hata Yoga’ is to create balance between the interacting activities and processes of the pranic and mental forces. ‘Pran’, it is known as ‘Chi’ in china ‘Ki’ in Japan and ‘spirit’ in the Christian world. Generally, it is said that breathing or respiration is the most vital process that provides the body the necessary oxygen and vital energy from the air.

Four Aspects of Pranayama:

(1) Pooraka (or inhalation)
(2) Rechaka (exhalation)
(3) Antar kumbakha (international breath retention)
(4) Bahya kumbak (external breath retention)

Though there are numerous types of pranayama, but commonly known are (1) Surya Bhedi Pranayama (2) Ujjayi Pranayama (3) Shitkari Pranayma (4) Shitali Prayanama (5) Bhastrika Pranayama (6) Bharmari Pranayama (7) Murcha Pranayama (8) Palavani Pranayama.

‘Pratyahara’, ‘shat karma’, ‘mudras’, and ‘bandhas’ are also the part of ‘Hatya Yoga’. The practice of ‘Hatya Yoga’ is done in combination with ‘asana’ and ‘pranyama’. Pranayama makes us aware of our breathings so that we can activate and regulate the vital life force in our body.

Pranayama influence the flow of ‘prana’ in the ‘nadis’, thus purifying, regulating and activating them there by inducing physical and mental stability. According to ‘Hata Yoga Pradipika’ in one cycle of ‘prana’, there are proportions like 1:4:2: for inhalation, retention and exhalation respectively.

Hath yoga is the universal religion of man irrespective of his political, religious, or social status. It has more preventive than curative values. ‘Hath Yoga’ provides the best way of servicing the body and mind.

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Achieve total health with 12 rounds of Sun Salutation. Image Courtesy – www.onlymyhealth.com

The Sanskrit name Surya here refers to the Sun and Namaskar means salutation. The sun provides life force to the whole creation. And the Sun symbolizes spiritual consciousness and, in the ancient times, was worshipped on the daily basis. In yoga, ‘PINGLA NADI’ represents sun and moon represents ‘IDA NADI’.

Sun salutation is a complete physical and spiritual practice in itself. It includes asana, pranayama, mantra and meditation. All the 12 postures involved in a round of Surya Namaskar are performed in a steady, rhythmic sequence, synchronizing with the Breath and mental awareness. This is an effective way of loosening, stretching, massaging and toning up all the body joints, muscles and internal organs.

Time of Practice: The ideal time is at the sunrise, the most peaceful time of day. But it can be practiced at any time provided the stomach is empty.

Position – I (Pranamasana Prayer pose): Stand erect with both the feet together. Now take the ‘Pranam Namaskar Mudra’. Place the palms together in front of chest with eyes closed. Relax the whole body and mentally offering homage to the sun, breathing normally, chanting mantra “OM MITRAYNAMAHA”.

CHAKRA: (ANHATA)

Position – II Hasta Uttanasana (Raised Arm Posed): Inhaling slowly, raise your arms up and bend back a little, keep both the arms separated, shoulder width apart, Chanting Mantra “OM REVAYE NAMAH”.

CHAKRA:(VISHUNDHI)

Read: Yoga reduces emotional & nervous tension

Position – III Padahastasana (Hand to foot pose): Exhaling, slowly bend forward and try to bring the hands on the floor by the sides of your feet. Try touching the knees with the forehead. Do not strain. Keep the knees straight, chanting Mantra “OM SURYAYA NAMAH”.

Demonstration of position 1, 2 and 3.

CHAKRA:(SWADHISTHANA)

Position – IV Ashwa Sanchalanasana (Equestrian pose): Place the palm of your hands flat on the floor besides the feet. Inhale slowly, take your left foot back on the floor with Straight arms, and with hips pressed down, look up. The Head should be tilted backward, the Back arched, Chanting mantra – “OM BHAHAVE NAMAHA”

Demonstration of position 4.

CHAKRA: (AJANA CHAKRA)

Position – V Parvatasana (Mountain pose): while exhaling, take the left foot back beside the right foot. Keeping feet together, raise your hips up like a mountain. Try to place the heels on the floor and bring the head towards the knees. Chanting mantra – “OM KHAGAYA NAMAHA”

Demonstration of position 5.

CHAKRA: (VISHUNDHI CHAKRA)

Position – VI Ashtanga Namaskar (Salute with eight parts): Lower the knees, chest and chin to the floor. In the final position only the toes, knees, chest, hand and chin touch the floor. Breathe normally. Chanting mantra, “PUSHNE NAMAHA”.

Demonstration of position 6.

CHAKRA:(MANIPURAK)

Position – VII Bhujangasana (cobra Poses): Now inhale slowly, raise the upper part of your body, up like the hood of ‘Cobra Snake’. Look up, pressing your hips down, feet together and arms stretched. Chanting mantra – “OM HIRNAYA GARBHAYA NAMAHA”

Demonstration of position 7.

CHAKRA: (SWADHISTHANA)

POSITION – VIII (Parvatasana): This stage repeat of position (5). Chanting mantra – “OM MARICHAYA NAMHA”

Demonstration of position 8.

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POSITION – IX ‘Ashwa Sanchalanasana’: This stage repeat of position (4). Chanting mantra – “OM ADITYA NAMHA”

Demonstration of position 9.

POSITION – X (Padahastasana): This stage repeat of position (3). Chanting mantra – “OM SAVITRE NAMAHA”

POSITION – XI (Hasta Uttanasana): This stage repeat of position (2). Chanting mantra – “OM ARKAYA NAMAHA”

POSITION – XII (Pranamasana): This stage repeat of positions (I). Chanting mantra – “OM BHASKARAYA NAMAHA”

Demonstration of position 10, 11 and 12. Sun Salutation or Surya Namaskar demonstrated by Yogaguru Suneel Singh. Image Courtesy – Vijay Gautam.

Benefits: Sun salutation stimulates and balances all the system of the Body, Including the endocrine, circulatory, respiratory and digestive system. Sun salutation increases awareness and Bestows good health and well-being, Removes Carbon dioxide and bring more oxygen, increase mental clarity by bringing fresh, oxygenated blood to the Brain. Its influence on the pineal gland and hypothalamus helps to prevent pineal degeneration and calcification.

Prevention: People suffering from high blood pressure, heart stroke, hernia and damage a weak heart should not practice this.

Duration: Beginners should practice 3 rounds and slowly add on one more round every week. After completion of sun salutation, it is necessary to perform ‘Shavaasana’.

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Om Mantra Dyan (left) NadishodhanaPranayama (right). Image Courtesy – Vijay Gautam.

Stress exists when the adaptive capacity of an Individual is over whelmed by events. Stress is normally experienced by three sources.

1. Environment
2. Body physiology
3. Self appraisal

Follow three 3R’s to become stress free.

A. Rest
B. Recreation
C. Relaxation

People are agitated temperamental, sentimental and Emotional. The wear and tear of the body is compensated during sleep by nature. Stress seems to be the root cause of ill health – physical and mental. The nerves cannot relax because of their fixed grip on the muscles.

Effects of stress on your health

Physical and mental problems like Insomnia, Anxiety, Nervousness, weight gain/lose, Heart disease, Arthritis, Weakness of immune system, Loneliness, Hypertension and Menstrual disorders etc. Yoga is very helpful and beneficial for a person who is suffering from stress.

AMAN MUDRA: Sit cross – legged or on a chair with your back straight. But not stiff. Join the palms together pointing up, not touching the body. The base of the palms and fingers below their tips should be touching softly and straight. Hold the palms at the centre of the body. DURATION: Stay in this position as long as you enjoy it. It can be 30 seconds or more. Any time once a day do it regularly the same time.

FOUR STEPS BREATHING

CHEST BREATHING: Inhale and expand your chest. Then exhale and relax your chest. This is one round of chest breathing. Do it ten times.

ABDOMINAL BREATHING: Inhale and expand your Abdomen. Then exhale and relax. Do this breathing also ten times.

YOGIC BREATHING: Inhale and first expand your abdomen then expand your chest. Exhale and relax your abdomen first and then your chest. Do this yogic breathing ten times.

TADAN BREATHING OR AJGARI MUDRA: In hale from both the nostril slowly while inhaling expand your abdomen make pot belly. Hold for 5 seconds then exhale from your Nose and pull your stomach in while exhaling. Do it ten rounds.

OM MANTRA DHYAN: Sit in comfortable meditative pose with eyes gently closed. Keep your back straight and stretched up with the shoulders relaxed. Recite silently “OM MANTRA” with full attention; the mind should be fully focused on the rhythmic flow of the mantra. Both the hands in Gyan Mudra. Practice this OM Mantra Dhyan minimum for 15 times daily. And slowly increase the time as per time available.

PROGRESSIVE RELATION TECHNIQUE: Exercise and relaxation are complimentary to each other. Neither can one sleep after too much of sleeping. Nor can one work after too much of working. The correct techniques to first tense you and then relax.

WARM UP CUP THERAPY: Rub your hands together vigorously until they become warm. Then cup them over your closed eyes for five seconds. While you breathe deeply.

MINI SELF MASSAGE: Massage the palms of one hand by making a circular motion with the thumbs of the other hand. Do this exercise with both the hands.

NADI SHODHANA PRANAYAMA: Sit in comfortable meditative posture. Keep the head and spine upright. Relax the whole body and close the eyes. Then with help of right hand thumb close the right nostril. Now breathe in through left nostril. Then close the left nostril with ring finger and release the pressure of the thumb on the right nostril while breathing out through the right nostril next then inhale through the right nostril. Hold and release the left nostril. This one round of Nadi Shoudhana Pranayama Do it minimum 20 rounds.

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BENEFITS: This pranayama ensures that the whole body is nourished by an extra supply of oxygen, Carbon Dioxide is efficiently expelled and blood is purified of toxins. This pranayama increase vitality and lower level of stress and anxiety by harmonizing the ‘pran’. Nadi means channel or flow of energy and shoudhana means purification. This pranayama is very – very good for stress and mental depression.

SHAVASANA: Lie flat on the back with arms about 15cm away from the body. Palms facing up-wards. Let the fingers of both hands curl up slightly. Close the eyes. The head and spine should be on a straight line. Relax the whole body and stop all physical movements. Become aware of your natural breathing, now with every inhalation chant the word SO and with every exhalation think of the word HUM repeat the mantra for five to 10 minutes. Duration according to time available. Physical first on relaxing the whole body then on the breath. And spiritually on AJNA CHAKRA (Eye brow center gazing is called Ajna chakra).

BENEFITS: This asana relax the whole psycho –physiological system. It should be practiced before sleep also tries not to move body at all during practice of this asana, because slightest movement will create muscular contraction. This asana works as Ram Barn for. H. B. patients, Heart patients, depression and stress.

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