SETU BANDASANA

SETU BANDASANA: SETU means bridge.BENIFITS:Bridge pose builds core and lower body strength, lengthens and strengthens the spine, energizes the body, and stimulates the endocrine and nervous systems.
TECHNIQUE; Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. Interlock your fingers. and if you feel comfirt try to catch both ancles.
Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart.
Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher.slowly extend your both legs catch your back by your both hands.
Breathe and hold for 10-15 breaths.
To release: exhale fold your legs and slowly roll the spine back to the floor.

YOGA HEALTH SECRETS - BE HAPPY IN HEALTH

YOGA HEALTH SECRETS - BE HAPPY IN HEALTH
Health and happiness
Happiness is in the mind, and the mind is supported by the body – a healthy mind lives in a healthy body. Your happiness depends on your mind and it depends on your body. Without physical health you can't be completely happy, and without mental happiness you can't be completely healthy. Health is a positive state; not just the absence of a negative one. It's not only the absence of disease. For too long now traditional Western medicine has treated illness as only a disease: an enemy that attacks you and needs to be counter-attacked; but in reality it's nothing more than an imbalance in the natural harmony of body and mind. True healing means restoring that balance, and true health means keeping it.
Yoga means "to unify." It's the holistic approach to all aspects of life: physical, mental and spiritual. Yoga views the person as a whole; as a unique combination of body, mind and soul, and its techniques maintain that body-mind-soul harmony.
Physical health, relaxation

Stress relief

Stamina, vitality, zest for life

Clarity, concentration, memory

Motivation, willpower

Self-confidence and awareness

Creative insight

Love for all

Inner peace and happiness Prevention is better than cure
Nobody can deny that to prevent an illness is far better than to have to cure one. So it's important to live a life that prevents illness from developing, rather than to have to deal with it afterwards. We want to be healthy and stay that way.
How? There are 3 important points:
1. CleanlinessWhy should you not look after the inside of your body as much as you do the inside of your house or car? And a house or car is something you can actually replace! There's a saying that if you lose money you've lost nothing; if you lose your health you've lost something; and if you lose your peace of mind you've lost everything. "Health is wealth."
You can't be healthy without inner cleanliness. On the other hand, if you're clean internally, you won't even catch a cold.
2. Vitality
Vitality comes from the body's energy resources. We gain energy from the environment: from the sun, our food and water, and the air we breathe. That energy becomes vital energy in the body; the vitality that keeps us alive. The more vitality you have, the stronger you are, the greater your physical well-being, and the more inspired you'll feel.
3. Resistance
Resistance to disease is an automatic result of both cleanliness and vitality. If the blood is pure, the cells that fight disease can function freely, without being caught in a "traffic jam" of toxins and impurities. Resistance is an internal matter, and healing is also from within. Medicine only assists the body's natural internal resistance. Resistance also depends on your lifestyle. A well-controlled lifestyle gives physical health, mental peace and contentment.
But nowadays it's difficult to lead a healthy lifestyle – what with the pollution, the pressure of everyday life, and the lack of nourishing food and drink. Once I left a Big Mac for six months to see what it would look like. What did it look like after all that time? Exactly the same as when I bought it! Only it was hard, like plastic. Can you imagine what they put in those things. Much of the food we eat is sorely lacking in nutrition and vitality, even if it is supposedly fresh. On top of that, our ever-increasing materialistic outlook on life leaves us dull and uninspired.
So what's the answer?
Know yourself; take responsibility for your own health; be your own doctor. I'm not saying you're never going to need specialized medical treatment, but at least you can minimize the chance of needing it. "An apple a day," well you know the saying. What's the use of going to the doctor for something you can cure ten times easier yourself? Or even better, something you could have prevented yourself, with no extra demand on your time or your finances. And these are very simple things that you just need to be mindful of. But the point is that we're usually not mindful of them. Even the basic things like how to eat, how to breathe, even how to think – there's an art and science to every aspect of life that we should be aware of and make good use of.
Well, the good news is you can start from today. It's just a matter of knowing the things to do and doing them, because ultimately it's what we do in our lives that matters most. You have in your own hands the power to make your life better in every way: physically, mentally and spiritually. Yoga Health Secrets will show you how. In short, it is a simple, easy-to-follow guide of natural health for vitality, motivation, self-confidence and inspired happiness.

YOGA MUDRASANA

YOGA MUDRASANA:

First perfom BADDA PADMASASNABaddha means caught, restrained. In this position the hands are crossed at the back and the big toes are caught from behind. The body is caught between the crossed legs in front and the crossed hands behind, hence the name.Technique1. Sit in Padmasana.2. Exhale, swing the left arm back from the shoulders and bring the hand near the right hip. Catch the left big toe, hold the position and inhale.3. Similarly, with an exhalation, swing the right arm back from the shoulder, bring it near the left hip and catch the right big toe.4. If the toes are difficult to catch stretch the shoulders back, so that the shoulder-blades are brought near each other. A little practice in the swinging the arms back with an exhalation will enable one to catch the big toes.5. If the right foot is placed first over the left thigh and then the right big toe. If, on the other hand, the left foot is placed over the right thigh first and then the right foot over the left thing, catch the right big toe first and then the left big toe.Catch first the big toe of the foot which is uppermost.6. Throw the head as far back as possible and take a few deep breaths.7. Inhale deeply, and then with an exhalation bend the trunkforward from the hips and rest the head on the floor, without releasing the toes from the hand grip. Bending the head forward in Baddh Padmasana and touchingit on the floor is called YOGA MUDRASANA.8. Also move the head on to the right and left knees alternately with an exhalation. EFFECTS:Crossing the hands behind the back exp[ands the chest and increases the range of shoulder movements. Yoga Mudrasana intensifies the peristaltic activity and pushes down the accumulated waste matter in the colon and therby relieve constipation and increases digestive power.

DWI PADA VIPARITA DANDASANA

DWI PADA VIPARITA DANDASANA

Dwi Pada means both feet. Viparita means reverse or inverted. Danda means staff orrod, a symbol, authority or punishment as well as the bodyand its prostration. The Hindu devotee prostrates before the Lord lying flat upon thefloor, face downawards with hands outstretched. The Yogi on the other hand prostrates himsel in the graceful inverted arch described below.

Technique

1. Lie flat on theback .

2. Extend the arms over the head, bend the elbows and place the palms underneath the shoulders, fingers pionting the feet. Also bend and raise the knees, bring the feet near the hips and rest them on the floor.

3. Exhale and at the same time lift up the head and trunk and rest the crown of the head on the floor. Take a few breaths.

4. Exhale, extend the legs, straighten them one by one bearing the weight on the hands, head and neck.

5. Take the left hand off the floor and place it behind the head, resting the elbow on the floor. Take two breths.

6. Now remove the right hand from and place the elbow on the floor, move the hand behind the head, interlock the fingers and rest the cupped hands against the back of the head. This is the final postion. In it the head and the hands will be in the same position as in Salamba Sirsasana.

7. The diaphragm being contracted, breathing will be faast and short. Take a few breaths, exhale and raise the shoulders as high as you can a above the floor, as also the chest, trunk, hips, thighs and calves.Stretch the legs straight from the pelvis to the ankles. Dig the heels into the floor and stay in this position to your capacity from one to two minutes.

8. Move the feet towards the head, bend the knees, release the fingerlock, raise the head from the floor, lower the trunk and relax.

9. Tth neck, chest and shoulders should be fully extended and the pelvic region raised as high as possible above the floor. To start with the neck will not stay perpendicular th the floor as it should and there will e a tendency for lthe head ndforearms toslip away. So rest the feet against a wall and ask a friend to press down the elbows until the distance between the feet and the head on the floor is propertly adjusted while the spine and legs are fully extended.

EFFECTS: In this asana, the abdominal muscles are exercised and the sp[ine is toned. As the bending is more strenuous, the effect is correspondingly greater.

Adho Mukha Vrksasana

Adho Mukha Vrksasana -

Full Arm Balance (Downward Facing Tree)Inversions are important because of the effect they have on the glands situated in the brain which controls growth and the health of the body. The inversions and their variations stimulate the blood supply to the cells of the brain. They help develop a balanced temperament and contentment. They help with memory loss
, weakness, uneasiness, brain fatigue and mental disorders such as depression and emotional instability. The lungs are expanded and develop resistance so that one can acclimatize to any weather condition. Blood hemoglobin increases.The spine becomes strong. Diseases of kidneys, bladder, displaced or prolapsed uterus, intestinal disorders, headaches complaints of nose and throat are alleviated. The muscular system of the abdomen and the legs are toned. The
shoulders, arms and wrists are strengthened.Pose Practice FOR BEGINNERS.tand in Tadasana (mountain pose). Bend forward and place the palms shoulder width apart, several inches away from a wall.
Keep arms fully stretched.
Walk back several steps.
Bend one knee and swing the other leg up straight towards the wall.
The other leg will follow. Balance.
Stay for a minute breathing normally and keeping the legs fully stretched up.
Lift the head and look at the floor.
Try the pose in the middle of the room after learning to balance near the wall.

YOGA ROLL LIVE IN EVERY MOVEMENT

YOGA ROLL LIVE IN EVERY MOVEMENT
When one of us decides to pursue the study of Yoga, we find ourselves living and learning Yoga every day. On or off the mat, Yoga students can apply their practice to the many lessons life has to offer. The result of all this learning, and applying Yogic principles to life, is a major leap in self-improvement.You can learn from your past, live the present moment in harmony, and plan your future, with an improved perspective of each. Past, present, and future are valuable, but each is important in a different way.Let's first address the past. Many people are "prisoners" to their past. When you look at past lessons, mistakes, and set-backs, each is as valuable as any form of higher education. This becomes life experience, and you should make the most of any form of education; otherwise you are wasting your life experiences, twice - first by learning them, and then later by regretting, blaming, and second guessing yourself. On top of this, you can create poor mental, physical, and spiritual health.This is the exact opposite from what you are taught in a Yoga class. Yoga teaches you to unify these components of health, and this will enable you to improve your entire being. Put past worries, adversity, and pains behind you.You can save them in a "mental file," much like a valuable book. This teaches you not to repeat the same mistake twice. Remember that the past is filled with accomplishments, too. If you can read these words, you must be accomplishing quite a bit.Be fair with yourself and try not to be so critical. Let go of guilt and forgive yourself for being human. If you start to sink into deep dark past regrets, practice pranayama; breath awareness is the key to bringing you into the present.
YOGA ROLL LIVEIN EVERY MOVEMENT
This is much similar to what you might do when holding an asana for an extended time during your Yoga practice. This will also allow you to focus on the most important time of all – the present moment.The present is the time for action, and you must be proactive in order to succeed in life. Good reactions will save your life, but proactive behavior requires planning, innovation, vision, and perseverance. You must focus on the present to see opportunities which are right in front of you.Life is filled with many obstacles and you have to be ready for the daily challenge. You cannot change the past, but you can change the present and future. Every successful person has faced criticism, failure, and self-doubt.When you let negative thoughts into your heart and mind, you cannot think clearly. You cannot act now, and this affects your ability to plan for the future. How can you visualize success, if you are letting fear and self-doubt control your life?Fill your mind with passion that motivates you to step forward and plan your future. When you meditate, take the time to visualize your success, achievements, and goals as vividly as possible. When you practice meditation and Yoga in this way, you will find yourself enjoying life, helping others, and on your path to success.

OMKARASANA:

OMKARASANA:
This asana is most precious and having spiritual values. Chanting of OMKARA is believed to clean body and mind. This asana is a symbolic representation to provide spiritual, physical and mental discipline.
Technique
1. Perform Eka pada sirsasana
2 . After performing Eka Pada sirsasana, stretched leg should be folded and locked just below the shoulder. The entire body balance should be on the palms. The body should be straight and erect.
3. Stay in this position for about 10 to 20 seconds with even breathing and slowly come back to the normal position. Perform apposite side same manner.
Therapeutic Advantages
1. As the name itself suggests, this exercise provides physical and mental discipline . This asana no only cures physical disorders but also cures mental disorders.
2. This asana helps to increase memory power and mental sharpness. Most useful for children and students.
3. It provides strength to the shoulder and tones up the entire physical structure of the body.

RAJAKAPOTASANA:

RAJAKAPOTASANA:

Raja kapota means the king of pigeons. This is a very attractive but difficult pose. The chest is pushed forward like that of a strutting pigeon, hence this name.

1. Lie full length on thefloor on the stomach, bend the elbows and place the palms on the floor on either side of the waist.
2. Exhale, lift the head and trunk up and back by stretching the arms fully, without moving the pubic region and the legs, Remain in this postion for a few seconds, breathing normally.
3. Exhale, bend the knees and lift the feet up. The body weight will be felt by the pelvic region and the thighs. Take a few breaths.
4. Taking pressure on the right hand, lift the left hand and with a fast and deep exhalation swing the left arm back from the shoulder and catch hold of the left knee-cap. Take a few breaths. Again with a fast and deep exhalaion, swing the right arm back from the shoulder and grip the right knee-cap with the right hand.
5. Raise the chest and using the hold on the knees as a lever stretch the spine and neck still further back unitl the head rests on the soles and heels. Keep the feet togheter and the kneers as close to each other as possible.
6. Maintain the pose as lobg as you can for about 15 seconds. As the spine and chest arte fully extended while the abdomen is pressed against the grougnd, breathing will be very fast and difficult and a stay of about 15 seconds will seem like an age. The pose closely resembles Lagu Vajrasana, the difference being that the body now rests on the pelovic region and the thinghs, instead of on the legs from the knees to the toes.
7. 7 Stretch the legs straight again. Let go of the knees and bring the palms in front on the floor one by one. If both hands are released simultaneously, due to the tension of the spine one is apt to fall on the face and hurt oneself. After resting the palms by one in front, rest the chest on the floor and relax.
8. If this is difficult, place the palms on the floor and rest the crown of the head on the feet.

EFFECTS:
In Kapotasana the lumbar region of the spine feels the stretch. In Rajakapotasana on the other hand, both the lumbar and the dorsal regions of the spine benefit by it. The neck and shoulder muscles are fullystretched and exercised.As the weight of the body falls on the pubic region, more blood circulates there so that the region is kept healthy. The abdominal organs are pressed against the floor and so are masssaged. The abdominal organs are pressed against the floor and so are massaged. The thyroids, parathyroids, adrenals and the gonads receive a copious and rich supply of blood and this ensures increaased vitality. The asana is recommended for disorders of the urinary system. Along with Kandasana and Supta Trivikramasana, Rajakapotasana is recommended for controlling sexual desire.

PARSVA BAKASANA

Also known as: Side Crane Pose
Type of pose: Arm balance
Benefits: Strengthens the wrist, forearms and abdomen. Improves balance.
Instructions:
1. Come to a squatting position with the knees into the chest.
2. Come up on to the balls of your feet and bring your palms flat on the floor in front of you about shoulder's distance apart.
3. Keeping the palms in place, turn your knees to face the right side.
4. Start to lean forward, keeping the head lifted, and place your hips on top of the left arm and your knees on top of the right arm.
5. Take one foot and then the other off the floor so you come to balance with both feet up.
6. Come down and try the other side.
Beginners: Try lifting one foot up at a time to get a feel for how far forward you need to bring yourself. Do not let your head drop! This will cause you to tip forward and lose balance. Put a blanket in front of you so you won't be afraid of hitting your head if you fall. Everyone falls when learning this pose.
Advanced:

Try the following variations:
Straighten both legs, keeping the feet in line with the hips.
Straighten both legs, and move the right leg to the back (see photo).
Come down and this time center the thighs on the left arm bringing all your weight onto the left arm when you come up. Jump back to chaturanga.

EKA PADA KOUNDINYASANA I

EKA PADA KOUNDINYASANA I
Eka means one. Pada means a leg or foot. Koundinya is the name of a sage.
1. Perform Salamba sirsasana.
2. Exhale, lower the legs staight together until they are parallel to the floor. Pause here and take a few breaths.
3. Exhale, bend the legs and move the left leg sideways to the right. Place the left leg over the back of the upper right arm so that the outer side of the left thigh above the kneerests as near the right armpit as possible. Take a few breaths and balance.
4. Stretch the left leg straight sideways and the right leg straight back Take two breaths.
5.
Exhale,raise the head above the floor, extend the arms and balance on the hands. Keep both legs straight and taut at the knees. This is the final positon. Remain in the pose as long as you can up to 10 to 30 seconds with normal breathing.
6. Bend both knees, exhale, rest the head on the flooor and again go up to Sirsasana. Rest here for some time with normal breathing.
7. Repeat the asana on the other side for the same length of time as above, rading left for right and vice versa. Here the right thigh wil rest on the back of the upper left arm and the left leg will be strecthed staight back. Then again go up to Srsasana as as stated in position 6.
8. To complete the pose, either lower the legs to the floor and relax, or do Urdhva Dhanurasana and stand up in Tadasana. When on has mastered Viparita Chakrasana, this exercie is exhilarating after Urdhva Dhanurasana.

EFFECTS :-
The pressure of lthe leg on the abdomen in this pose massages the abdominal organs. The spinal twist rejuvenates and strengthens the spine .The arms and neck grow powereful.

AKARNA DHANURASANA:

AKARNA DHANURASANA:

Karna means the ear. The prefix a expresses the sense of near to, towards. Dhanu means a bow. In this posture, the left foot is pulled up till the heel touches the ear as an archer pulls the bow-string, while the othe hand holds the right big toe, this leg lying straigh on the floor. In the second movemebt the raised leg is straightened until it is almost perpendicular,the big toe being held throughout by the hand like an extended bow.

The asana is given below in two movements.

1. Sit on the floor with the legs stretched straight in front.

2. Hold the right big toe between the right thumb and the index and middle fingers. Similarlyhold the left big toe.

3. Exhale,bend the left elbow and lift the left foot up by bending the knee. Take a breath. Now exhale and pull the left foot up unitl the heel is close to the left ear. At the same time draw the let arm back from the shoulder. D o not let go of the right big tow. Keep the right leg extended through out and see that the back of the entire leg rests on the floor. The extended right leg should not bend at the knee.

4. Hold tis position from 15 to 20 seconds with normal breathing This is the first movement.

5. Now exhale andstretch the left leg up vertically. Take a breath. Exhale, draw the leg further back until it touches the left ear. Continue to grip the toes of both feet and fully extend both legs Do not bend the at the knees. It takes fome time to learn to balance in this second movement. Remain in this postion from 10 to 15 seconds, breathing normally.

6. Repeat the pose on the right sede, pulling the right foot twoards the right ear and raising it up vericallynear the right ear, while keeping the left leg straight on the floor. Do not relax the hand grip of the toes. Maintain the position on bnoth sides for an equal length of time. Then release the hands and relax.

EFFECTS :-

The practice of this posture makes the leg muscles ver flexible. The abdominal muscles are contractd and this helps tomove the bowels. Minor deformities in the hip joints are adjusted. The lower porition of the spine is exercised. The pose is full of grace. It should be practised unitl it comes effortlessly andgives the appearance of a trained archer discharging arrows from his bow

How Yoga Calms the Mind and Body

What's the difference between a cheerleader and a yogi practicing backbends and splits? From a distance, the two would appear to be doing the same thing. But if you looked a bit closer, you might notice that the yogi is breathing more smoothly, slower, and more evenly. You might even observe that while the cheerleader is looking around, smiling at everyone, the yogi's face is relaxed and his or her gaze is focused. While externally the differences between the yogi and the cheerleader may seem slight, the internal differences are significant.

Most yoga classes in the West focus exclusively on asana, the physical postures of yoga. While it's a good thing to stretch and tone, it's an even better thing to stretch and tone while slowing down the breath and incorporating other yogic meditation techniques. One such technique is the use of drishti, focusing the gaze, which helps to quiet the mind. When the gaze is fixed on a single point, the mind is less likely to be distracted by thoughts provided by visual stimuli (the carpet in here is ugly . . . I can't believe that guy is wearing those pants...). These thoughts distract and pollute the mind, causing it to constantly churn and fluctuate.

Yoga is famous for its ability to heal and bring peace of mind. But how does the practice of yoga accomplish this?

There are two nervous systems in the human body: sympathetic and parasympathetic. The sympathetic, commonly known as the "fight or flight" system, causes the blood pressure to rise, the breath rate to quicken, and stress hormones to flood into the body. Historically, this occurred to prepare the body for fighting dangerous animals. But in today's world, we experience this response while we are sitting in traffic or feeling stressed at the office. When this system is overly stimulated, we can experience health consequences such as ulcers, migraines, and heart disease.

The parasympathetic nervous system lowers blood pressure and slows the pace of the breath. When the blood no longer has to rush to the muscles, it is free to travel to the digestive, reproductive, glandular, and immune systems - systems made up of organs that are more necessary to long-term survival. The body now has time to heal the damage accumulated during our daily battles. Studies have shown that long, deep breathing encourages the actions of the parasympathetic nervous system and allows relaxation and healing to occur. The yogi practices breathing meditations called pranayama, which encourage the actions of the parasympathetic nervous system.

So while the yogi and the cheerleader both gain strength and flexibility from practicing backbends and splits, the yogi is able to reap additional health rewards from the addition of pranayama. But even more is happening within the yogi. The yogi is working to calm the fluctuations of the mind.

Try this little exercise: take a break from reading this article and spend the next five minutes concentrating on the breath and nothing else.

You probably discovered that your mind wants to think about everything but the breath. Our minds have a tendency to wander, to disconnect from our bodies, to daydream and fret about the future, to reminisce and stew over the past. Humans have evolved the ability to automatically breathe even while sleeping. While breathing does not require conscious awareness, focusing your attention on your breath will force you to focus on what's happening right now, at this very moment. Focusing on your breath doesn't allow your conscious mind to drift away, but encourages it to stay connected in your body and in the now.

But why shouldn't we allow ourselves to daydream or reminisce, it seems harmless? Well, frequently when we are reminiscing about the good old times we begin fear to these events won't occur again. The more time we spend in reverie, the less open we are to the good things that are happening right now. Often, even when we are the midst of a good time, we begin to worry about it ending and start plotting to make it happen again. We miss out on embracing the moment fully while it is unfolding. And while having goals in life is a good thing, spending hours daydreaming won't get you any closer to making your dreams come true. Being lost in fantasy can often lead to disappointment when reality hits.

The quality of the breath reflects the quality of the mind. There is a connection between our mental, emotional, and psychological states and the pace and depth of our breath. For example, when we are frightened, we take short, quick, shallow breaths. When we are deeply relaxed or asleep, we take long, deep breaths.

While our mental state influences our breathing pattern, we can choose to change our breathing pattern and thereby change our mental state. When you relax and slow the pace of the breath, the pace of the mind is similarly calmed and quieted. Over time, you begin to act and think from a state of peace. The more time you spend in this place, the more likely you are to act with patience, understanding, and compassion.

The breath also helps us to stay connected to the present moment. Staying in the now frees us. We can move on from past grievances and sorrows and can view the world as it really is, without false expectations. We learn to accept ourselves and others as we and they currently are. Being in the moment allows you to be fully present when you spend time with the people you love.

Our mood is also affected by how we feel physically. Ever try to be friendly when you have a stomach ache? Asana helps to keep our muscles, joints, and fascia strong and flexible. The practice of asana also helps reduce blood pressure, stimulate the immune and glandular systems, reduce insomnia, and heal the body in innumerable other ways.

The simple practices of asana (yoga postures), pranayama (breathing), and drishti (focusing) lead the yoga practitioner to not only a state of optimal physical health, but to a state of peace. These practices help to connect you to the present moment, to others and to your true self.

SPIRITUAL YOGA

SPIRITUAL YOGA
The process of Self-purification is not the work of a moment, nor of a few months but of years—nay extending over a series of lives. The later a man begins the living of a higher life, the longer must be his period of probation, for he has to undo the effects of a long number of years spent in objects diametrically opposed to the real goal. The more strenuous one's efforts and the brighter the result of his work, the nearer he comes to the Threshold. If his aspiration is genuine—a settled conviction and not a sentimental flash of the moment—he transfers from one body to another the determination which finally leads him to the attainment of his desire.
—A Master of Wisdom
RAJA-YOGA:

the true system of developing psychic and spiritual powers and union with one's Higher Self—or the Supreme Spirit, as the profane express it. The exercise, regulation and concentration of thought. Raja-Yoga is oposed to Hatha Yoga, the physical or psycho-physiological training in asceticism.
Yoga, meditation, cosmic consciousness, the mystic experience—these and other equally great and sacred terms have made the headlines in newspapers and people are discussing glibly matters they know very little about. There is much misunderstanding, and confusion grows worse confounded as reports and photographs appear in the media. How incongruous to associate publicity with the practice of Yoga! We read of diplomas obtained after a few months' training, of assurances that the pursuit of Yoga will make no demands upon the practitioner, who need not change his ways and may continue to enjoy the "good" things of life. It is stated that it matters little or not at all why you want to go in for Yoga, or what mode of life is yours; if you take to Yoga you will achieve wonders.
And so Yoga is the fashion of the hour and people are taking to Yoga as they would take, let us say, to swimming or to playing golf; nay, worse still—to smoking or to drugs; overlooking altogether that spiritual Yoga is itself a way of life and demands severe self-discipline.
Broadly speaking it is first necessary to distinguish between Hatha Yoga and Raja Yoga. The former deals primarily with the body; the latter with the inner man. The one is physiological; the other moral, mental and spiritual. Hatha Yoga claims to establish health and to train the will. Raja Yoga is concerned with the control and purification of the mind and is rightly described thus by Damodar K. Mavalankar:
Raj-Yoga encourages no sham, requires no physical postures. It has to deal with the inner man whose sphere lies in the world of thought. To have the highest ideal placed before oneself and strive incessantly to rise up to it, is the only true concentration recognized by Esoteric Philosophy which deals with the inner world of noumena, not the outer shell of phenomena.
Were the advocates of Hatha Yoga to keep to their physiological exercises and their effects upon the body, the danger would not be so serious. But while teaching asana and pranayama, posture and breathing exercises, they promise the development of spiritual powers and the attainment of higher levels of consciousness. These are possible only through the cultivation of virtue, and the first step is a clean life.
Down the ages all the Great Teachers have stressed the need for purity, virtue, and righteousness. As stated by one of them: "Lead the life necessary for the acquisition of such knowledge and powers and Wisdom will come to you naturally." (The Secret Doctrine)
The leading of the life is indeed the sine qua non condition for obtaining Wisdom; for the latter springs from within or rather from above; it is the divine afflatus from the Spirit in Man and cannot descend and be made manifest except in those pure of heart.
The literal meaning of the word "yoga" is union, and true Yoga is union with the Divine. One must be misguided indeed to believe that the gifts of the Spirit are to be obtained without the purification of the human personality. Sanctity is the mark of the true Yogi, of the man who has attained union with the Divine.
In the Bhagavad-Gita Krishna gives two most beautiful and suggestive definitions of Yoga which at once place it in its right perspective, that of a spiritual science and an art of living:
Equal-mindedness is called Yoga (II, 48)Yoga is skill in the performance of action. (II, 50)
Yoga is thus the training of the mind and the right performance of action.
Patanjali's Yoga-Sutras is rightly considered the classic par excellence on Yoga, and modern yogis, genuine or otherwise, quote from it profusely. Most people, however, do not study the book themselves and are ignorant, or conveniently overlook, that Patanjali, like all spiritual Teachers, stresses the need for self-purification as the prelimary step. Yoga begins with a rigurous moral training, and this ethical preparation precedes the actual practice of concentration as a specialized technique of meditation.
In the Yoga-Sutras this preparation is described under two headings: the first is Yama and the second is Niyama. Let all those attracted to spiritual Yoga and desirous of taking it up carefully study and endeavour to practise the steps—five in number—given under Yama and Niyama.
Briefly stated, they are as follows:
Yama consists of ahimsa or non-injury; satya or truthfulness; asteya or integrity; brahmacharya or continence; and aparigraha or non-attachment to possessions.
Niyama comprises saucha, purity; santosa, contentment; tapas, mortification; svadhyaya, study; and Isvara pranidhana, devotion to Isvara or God.
Only when all these virtues have been practised with some degree of success can the next stage be entered upon without risk. The moral tone of the practitioner has been raised; his life has become one of temperance, virtue and purity; his character has been ennobled and purged of egotism; his life is one of service.
"Seek this wisdom by doing service, by strong search, by questions and by humility..." says Krishna in the Bhagavad-Gita. (IV, 34)
This ethical preparation alone entitles the aspirant to undertake the practice of concentration as a technical discipline. To ignore Yama and Niyama and begin with asana, bodily posture, and pranayama, control of breath, is not only wrong, but positively dangerous. Foolhardy is the one who dares to dabble in Yoga without the protective armour of purity."KNOWLEDGE MUST BE CAREFULLY OBTAINED WITH A PURE MOTIVE," says W. Q. Judge, and again, "Motive is highly important and must be examined and tested countless times." Therefore those who want to go in for Yoga must ask themselves the question: Why do I want to practise Yoga? They must be of pure heart and of unselfish motive, remembering the injunctions and the warnings given in all spiritual traditions. All strike the same note and say: "Be of clean heart before thou startest on thy journey." For it is a sacred journey indeed, a holy pilgrimage, that which leads to union with the Spirit. May we prepare ourselves to undertake the sacred journey to the abode of Light and Truth Eternal wherein dwell the true Yogis

YOGA & Mental Health

YOGA & Mental Health;
Yoga can be viewed as a scientific system designed to purify the body and the mind from toxins accumulated due to poor lifestyle choices and negative thinking patterns. A system rooted in thousands of years of empirical reasoning and evidence of its results, the goal of all Yogic practices is not only to be free of mental illness, but to achieve a state of mind that rests in equanimity in the face of the tumultuous emotions, desires, and suffering that are to be found in this world.
The major aim of this website is to start a discussion between two sciences of the mind: psychology and Yoga. Its goal is to provide a forum for understanding in more depth and detail how Yoga works as a science unto itself and as a complement to western psychologies understanding of the mind.
Yoga and Mental Health provides information for Yoga practitioners, students and psychologists on how the science of Yoga may be beneficial in transforming mental illness into a lifelong path towards mental health and spiritual wellbeing.
Yoga Psychology - The Body-Mind Connection
Yoga psychology is as vast as the subject it seeks to know and understand, the mind itself. Yoga psychology is the study of 'mind' and consciousness. When we study yoga psychology, we deeply and experientially explore our body-mind connection and work towards integration.
Understanding the mind is the first step to harnessing its awesome creative force for higher living.
Psychology asks 'what is a mind', a question that philosophers and scientists have been struggling with for millennia. Many theories have evolved, from the materialistic belief that mind is purely a component of the physical brain, to the transpersonal, esoteric belief, that the mind is an emanation of consciousness and therefore exists in every cell of the being.
Yoga psychology is the science of investigating the mind through yogic and meditative processes. The aim is not to intellectualize what a mind is, but to directly observe and cognize the mind; to have an experience of mind.

The investigative tools of yoga psychology are one's own awareness and the techniques of meditation.
Yoga psychology is the doorway to deeper self-knowledge. It teaches us to discipline and creatively channel the mind's power for higher purpose.
Yoga Psychology, body and mind are viewed as a single, indivisible unit.
The physical body is the gross aspect of the body-mind, and the mind is the subtle aspect. They are inseparable; therefore improving the mind also improves the condition of the body and vice versa.
In yoga and tantra, mind is viewed as a complex energetic process that deals with all aspects of knowing and knowledge, with the development of the individual personality (or ego), and with the expression of the personality.
Yoga psychology challenges us to take a more conscious role in developing our hearts and minds, in seeing the body-mind connection, and the connection between our individual selves and the greater universe.
The Origins of Yoga Psychology
The origins of yoga psychology and all yogic and tantric knowledge derive from the vast body of knowledge of Indian philosophy.
The origins of yoga psychology and yoga philosophy are intrinsically linked because in India mind and body are viewed holistically, as a single, indivisible body-mind in the same way that structure and function cannot be separated. The physical body is the gross aspect of the body-mind and the mind is the subtle aspect. To work on one is to work on the other.
Mind is an energetic process that deals with all aspects of knowing and knowledge, with the development of an individual personality or ego, and with all forms of expression of the personality. The mind is a tool for the existence and function of an embodied individual consciousness within the limits of time and space; to think, feel, emote, desire, remember, visualize and create.
Yoga psychology in its purest form is the use of meditation techniques, derived from yogic and tantric sources, to view all its processes objectively. Once we can see the mind we can work with and cultivate the mind for higher living.

The theories of what a mind is are found in related philosophies, particularly of Samkhya and Vedanta, part of classical Indian philosophy.
We can find the most refined explanations of the process of Yoga Psychology in the Raja Yoga Sutras of Patanjali. Here, mind is termed 'chitta', and yoga is defined as 'the process that blocks the patterns and functions of the mind, the chitta vrittis'. Blocking the chitta vrittis allows awareness to separate from its false identification with the body-mind and to re-identify with its true nature, the highest Self. This process is called union of individual consciousness with universal consciousness.
The patterns or modifications of mind, the vrittis, trap awareness in 'normal' unenlightened states of being. They keep us in small, limited states of being and awareness. Yoga psychology allows us to realize that we are trapped, how we are trapped, and gives us the tools for self-liberation.
The theory that underlies yoga psychology, the definition of what mind is, and an explanation of the organs of this mind is found in Samkhya, which describes the structure of the mind and how the parts function.
Vedanta adds to yoga psychology through its description of mind as sheaths, called the mental sheath (manomaya kosha) and the intelligence sheath (vijnanamaya kosha). These sheaths cover the atman, the spirit or individual consciousness.
In Tantra, mind is viewed as a mighty power that can be awakened to its full potential by the powerful practices of hatha yoga, mantra yoga and kundalini yoga. In Tantra, mental force (chitta shakti) is described as flowing in a channel (ida nadi), which runs along the spine and connects the chakras. In Tantra, mind as a whole is controlled by the chakra at the eyebrow centre, called the third eye (ajna chakra). All the other chakras control an aspect of the mind except the chakra at the crown of the head (sahasrara chakra) which is outside time and space and which is the seat of consciousness.

The origins of yoga psychology theory can also be found in Ayurveda, the traditional medicine of India, in particular the study of mental illness. Yoga Therapy borrows heavily from Ayurveda, Tantra, Vedanta and Samkhya.

KURMASANA:

KURMASANA:

Kuram means a tortoise. The asana is dedicated to Kurma the Tortoise Incarnation of Vishnu, the maintainer of the universe. Many divie treasures had been lost in universal flood including amrutha (nectar) with which the gods preserved their youth. To retrieve the lost treasures the gods entered into an alliance wtih the demons and jointly undertook to churn the cosmic ocean. Visnu became a great tortoise anddived to the bottom of the ocean. On his back was Mount Mandara for the churning stick and round the mountain was twined the divineserpent Vasuki for the rope. The ocean waas churned by thejoint efforts of the gods and demons in pulling the snake and twirling the mountain. From the churned ocean emerged amrutha and various other treasures including Laksmi, consort of Vishnu and the goddess of wealth and beauty.
From staff posture, spread the legs out as wide as comfortable.
Bend both knees and slide the arms under the knees. Rock back and forth to slide the arms further under the legs and to bring the arms behind your back with the palms facing down.
Begin to straighten the legs, pressing out through the heels, using the legs to pull the shoulders down to the floor. Let the head hang, or bring the chin or forehead to the floor.
Breathe and hold for 3-8 breaths.
To release: slowly bend the knees and rock the hips to gently slide the arms from under the legs.

EFFECTS:

Tortoise opens the hips and stretches the legs, back, and shoulders. This posture draws the focus of the mind inward and promotes surrender, inner security and tranquility. This pose is sacred to a yogi. While describing the qualities of a sthita-pranja (one who is stable of miond ) to Arjuna, the Blessed Lord says: 'When, again as a tortoise draws its limbs in on all sides,he withdraws his senses from the objects of sense, and then his understanding is well-poised."(Bhagavad Gita, second discourse, while the from anxiety amid pains and indifferent amid pleasures, while the emotions of passion, fear andanger will loosen their hold upon the mind.On the purely physical level the effects are also great. It tones the spine, activates the abdominal organs and keeps one energetic and healthy. It soothes the nerves of the brain and after completing it one feels refreshed as though one had wokenup from a log undisturbed sleep. This asana prepares the aspirant for the fifth stage of yogic practices, namel, Pratyahara (with drawal of the senses from outside objects).

SALABHASANA:

SALABHASANA:
Salabhasana ("locust pose") is a yoga posture. It is a form of back bend, or spine stretch, using the strength of the upper and middle back to lift the weight of the legs as high as possible from a starting position face down on the floor. Most people find Salabhasana to be a very "strong" i.e. difficult and challenging posture to practice, and as such it not only improves flexibility and coordination, but also has strength and stamina benefits.
In several styles of yoga (e.g. , Astanga Yoga, Salabhasana is commonly performed after Bhujangasana, "cobra pose", which is a related posture working a different part of the spine.
Many beginners find that their shoulder and elbow flexibility is not sufficient to allow them to get the hands palm down right underneath the body, or that it is quite uncomfortable or even slightly painful to be in that position.
(sha-la-BAHS-anna) salabha = grasshopper, locust
Benefits
Strengthens the muscles of the spine, buttocks, and backs of the arms and legs
Stretches the shoulders, chest, belly, and thighs
Improves posture
Stimulates abdominal organs
Helps relieve stress
Contraindications/Cautions
Headache
Serious back injury
Students with neck injuries should keep their head in a neutral position by looking down at the floor; they might also support the forehead on a thickly folded blanket.
Step by Step
For this pose you might want to pad the floor below your pelvis and ribs with a folded blanket. Lie on your belly with your arms along the sides of your torso, palms up, forehead resting on the floor. Turn your big toes toward each other to inwardly rotate your thighs, and firm your buttocks so your coccyx presses toward your pubis.
Exhale and lift your head, upper torso, arms, and legs away from the floor. You'll be resting on your lower ribs, belly, and front pelvis. Firm your buttocks and reach strongly through your legs, first through the heels to lengthen the back legs, then through the bases of the big toes. Keep the big toes turned toward each other.
Raise your arms parallel to the floor and stretch back actively through your fingertips. Imagine there's a weight pressing down on the backs of the upper arms, and push up toward the ceiling against this resistance. Press your scapulas firmly into your back.
Gaze forward or slightly upward, being careful not to jut your chin forward and crunch the back of your neck. Keep the base of the skull lifted and the back of the neck long.
Stay for 30 seconds to 1 minute, then release with an exhalation. Take a few breaths and repeat 1 or 2 times more if you like.
Anatomical Focus
Buttocks
Hamstrings and calves
Lower back
Lungs
Upper back
Upper arms
Neck
Therapeutic Applications
Fatigue
Flatulence
Constipation
Indigestion
Lower-back pain
Modifications & Props
Beginners sometimes have difficulty holding this pose. You can support the area around your lower sternum with a rolled-up blanket to help maintain the lift of your upper torso. Similarly you can support the front of your thighs with a blanket roll to help support the lift of your legs.

EKA PADA RAJA KAPOTHASANA IV :

EKA PADA RAJA KAPOTHASANA IV :
Eka means one, pada the leg or foot and kapota as dove or pigeon. Rajakapota means the king of pigions.In this asana, the chest is pushed forward like that of a pouter pegieon, hence the name of the pose.

Technique:
1. Kneel on the floor and place the palms on either side of the body on the floor. Lift the knees up. Bring the right leg forward and the left leg back and stretch both legs straight with an exhalation. The back of the lefg in front and the front of the leg in the should touch the floor. The legs will now be in Hanumanasana, which resembles the splits of WESTERN BALLET.
2. Push the chest forward, extend the neck and throw the head as far back asa you can. Bend the left kneee and take th left foot up near the head. The left shin from knee to ankle should be perpendicular to the floor.
3. With an exhalation, take the left arm over the head and grip the left foot with the left hand. After taking a few breaths, exhale again, take the right arm over the head and catch the left foot with the right hand. Rest the head against it.
4. Stay in the pose for about 10 seconds. Release the grip on the left foot and come back to Hanumanasana. Raise the hips from the floor by placing the palms on the ground.
5. Now return to Hanumanasana, this time keeping the left leg stretched straight on the floor infront. Bend the right knee and take the right foot up near the head.
6. Repeat the pose by catcing the right foot and resting the head on it. Stay for the same length of time on this side.

Effects of the Eda pada Rajakapotaassana:
These poses refuvenate the lumbar and dorsal regions of the spine. The neck and shoulder muscles are fully exercised and the various positions of the legs strengthen the thighs and ankles. The thyroids, parathyroids, adrenals and gonads, receive a rich supply of blood and function properly, which increases vitality. In these poses more blood circulates round the pubic region, which is kept healty. These asanas are recommended for disorders of the urinary system and for controlling sexual desire

Yoga for Diabetes and Obesity

Yoga for Diabetes and Obesity

Diabetes is one of the leading causes of death in the United States and afflicts about eighteen million Americans. Diabetes means that the body does not produce or use insulin properly. Insulin is the hormone responsible in converting sugar, starches and other food into energy. Diabetes may be caused by genetic factors, though lack of exercise, Obesity and stress may also cause this disease. Stress increases the blood glucose levels and the risk for Heart Disease, stroke, and infections. Of the 18 million Americans with Diabetes, about 5.2 million are undiagnosed and about 90-95% have Type 2 Diabetes. There are two basic Types of Diabetes: Type 1 and Type 2. Type 1 Diabetes is insulin dependent. The pancreas no longer make insulin thus patients with Type 1 Diabetes need to take insulin shots or use insulin pumps. Type 2 Diabetes, on the other hand, is non-insulin dependent and is the most common form of Diabetes. This Type of Diabetes can be developed by anyone - young and Old. In Type 2 Diabetes, the pancreas does not produce enough insulin, and the fat, Muscle, or liver cells does not use it properly. Obese people have higher risk in developing Type 2 Diabetes since both body fat and fat circulating in the bloodstream appear to interfere with the ability of cells to use insulin. Diabetes is often characterized by frequent urination, excessive thirst, extreme hunger, abnormal weight loss, increased fatigue, irritability and blurry vision. Type 1 Diabetes is treated with insulin shots, regular exercise,YOGA, daily aspirin intake and Blood Pressure and cholesterol control. While Type 2 Diabetes is treated with Diabetes medicines, regular exercise, wise food choices, daily aspirin intake, and blood pressure and cholesterol control. In most cases, it is easy to ignore Diabetes in its early stage, especially when you see or feel no symptoms. This is dangerous. Diabetes affects almost all our major organs such as the heart, the Nerves, the eyes and the kidneys and can lead to both long and short term complications. Long term complications can be disabling or fatal, they also develop gradually. Keeping your blood sugar close to the normal level is the best way to reduce the risk of complications. This can be done through exercise and physical activity and taking medications. Strengthening your immune system is also vital since some illnesses can cause your body to produce more blood sugar. Constant watch on your glucose level is important when you are sick. Food and alcohol also has great effects on your blood sugar level. Alcohol intake can make your sugar level to fall while food intake can raise it up, so drink only in moderation, watch your food intake, and still, keep watch of your sugar level. The level of estrogen and progesterone in your body can also cause changes in your blood sugar level, especially during the third week of the Menstrual Cycle. Most Women, though, do not notice this change.
Obesity One of the causes of Diabetes and other serious medical conditions is Obesity which affects 60% of the American population. Obesity and Diabetes are also termed as twin epidemics. Obesity may be defined as the excessively high amount of body fat in relation to lean body mass. This occurs you're your calorie intake is greater than the amount of energy you burn. Medical professionals measure how much a person is overweight by figuring his BMI or Body Mass Index. Obesity may be caused by genetic factors, though some psychological, environmental, and some other factors also play a role. Obesity may run in the family or may be caused by lack of activity or a sedentary lifestyle. Some people also eat as a way to cope with some Psychological Disturbance. Other cases are due to binge eating or the feeling that one cannot control how much he is eating. Illnesses like hypothyroidism, Depression and certain neurological ailments can also lead to overeating. Drugs like steroids may cause a person to gain weight excessively. Both Obesity and Diabetes is highly preventable through proper diet, exercise and lifestyle change. Yoga Lifestyle will be most suitable to facilitate treatment for this twin epidemic. The Yoga principle on Healthy Diet and the practice of the Asanas will help balance the endocrine system, tone the abdominal organs, stimulate both the nervous and Circulatory System, and reduce stress. Yoga also helps one to gain a better understanding of ones self, leading to acceptance and appreciation which will help eliminate the psychological reasons for Obesity. The practice of Yoga deals with all the aspects of an individual: the mind, body and spirit, giving a person control over his mind and body and making the effect is more permanent than other techniques.
Asanas:
Important Asanas are beneficial for regularized insulin production. Various forms improve the flexibility and stability thus conditioning the body. After having attained a particular position it is important to hold on for a moment and then relax. Various stretches, turns and twists increase the conditioning of the internal organs. Stretching various glands allows proper functioning of the Endocrine system. Several Asanas recommended for checking Diabetes are as follows :
Meditation:
The benefits of meditation are plenty. Besides calming the Nervous system, it eliminates the toxins from the body by concentrating on the area where ailments are predominant. In Diabetes, immediate attention on the pancreas results for a balanced amount of insulin flow, which regularizes the blood sugar level. A balance is made between Sympathetic and Parasympathetic Nervous system. Initially, start off with Omkar chanting and concentrate on breathing. This practice has shown very positive effects. People have also visualized the proper functioning of pancreas.
Cleansing Process:

This process is very useful for cleaning the gastro intestinal tract completely. It needs to be done in 3 times a week under the careful supervision of a Yoga professional. Take a glass of lukewarm salted water which a few drops of lemon squeezed in it. Drink on an empty stomach before flossing or brushing. Then perform 6 different exercises and evacuate the bowels. At least an attempt of cleansing your bowels for 7-8 times is required, till water is Evacuated.

Attaining good health is entirely in our hands. Obstructing God's finely created masterpiece in the form of human being is a threat to his creativity. Let your body get to the basics and revert to Nature by following these simple steps to Detoxify and get rid of Diabetes forever. All it takes is a little dose of sincerity and regularity

Yoga for Stress Relief:

Yoga for Stress Relief:

Dating back over 5000 years, yoga is the oldest defined practice of self development. The methods of classical yoga include ethical disciplines, physical postures, breathing control and meditation. Traditionally an Eastern practice, it's now becoming popular in the West. In fact, many companies, especially in Britain, are seeing the benefit of yoga, recognizing that relaxed workers are healthier and more creative, and are sponsoring yoga fitness programs.Yoga, which derives its name from the word, "yoke"—to bring together—does just that, bringing together the mind, body and spirit. But whether you use yoga for spiritual transformation or for stress management and physical well-being, the benefits are numerous.Yoga's Effects On the Body: The following is only a partial list of yoga's benefits:
reduced stress
sound sleep
reduced cortisol levels
improvement of many medical conditions
allergy and asthma symptom relief
lower blood pressure
smoking cessation help
lower heart rate
spiritual growth
sense of well-being
reduced anxiety and muscle tension
increased strength and flexibility
slowed aging processYoga's benefits are so numerous, it gives a high payoff for the amount of effort involve
Beginning with hatha yoga
There are several versions of hatha yoga, too. Which version you choose depends on your personal preferences. But all varieties of hatha yoga include two basic components — poses and breathing. Coordination of mind, body and breathing through hatha yoga can improve physical, psychological and spiritual well-being.
PosesYoga is suitable for people of all abilities. In a typical hatha yoga class, you may learn anywhere from 10 to 30 poses. Poses range from the easier corpse pose, which involves lying on the floor while completely relaxed, to the most difficult poses that take years of practice to master.
Regardless of which type of yoga you practice, you don't have to do every pose your instructor demonstrates. If a pose is uncomfortable or you can't hold it as long as the instructor requests, don't do it. Good instructors will understand and encourage you not to exceed your personal limits. Spend time sitting quietly, breathing deeply until your instructor moves the class on to another pose that's more comfortable for you.
BreathingControlling your breathing is an important part of yoga. In yoga, breath signifies your vital energy. Yoga teaches that controlling your breathing can help you control your body and gain control of your mind — reining in thoughts that may otherwise hamper stress management and relaxation.
Through yoga, you learn to control your breathing by paying attention to it. Your instructor might ask you to take deep, loud breaths as you concentrate on your breathing. Other breathing techniques involve paying attention to your breath as it moves into your body and fills your lungs, or alternately breathing through one nostril.
Gaining stress relief and other health benefits from yoga
Yoga offers a good tool for stress management and relaxation. Left unchecked, stress can lead to a variety of health problems, including headache, insomnia, back pain, burnout, weight gain, anger and substance abuse. Yoga, with its quiet, precise movements can draw your focus away from your busy, chaotic day and more on the calming moment as you move your body through poses that require balance and concentration.
But the benefits of yoga surpass stress relief. Other health benefits of yoga may include:
Increased flexibility. As you learn and refine new poses — such as touching your toes — you'll find that each time you practice, you can reach a little farther. Increased range of motion means you're less likely to injure yourself in other physical endeavors or in your daily activities.
Management of chronic health conditions. The breathing and relaxation methods used in yoga might help you if you have asthma, carpal tunnel syndrome, depression, low back pain, multiple sclerosis, osteoarthritis of the knees or memory problems. Yoga can also be helpful when combined with other treatments for heart disease and high blood pressure. Yoga, when combined with a vegetarian diet, aerobic exercise and medication, has reduced cardiovascular disease rates and blood pressure levels. However, yoga is not a substitute for traditional medical care and treatment.
Weight loss. If you're overweight, yoga may help you make the healthy lifestyle changes necessary to drop those extra pounds.
Balance. Yoga classes tailored for older adults can help them stay steady on their feet and avoid falls and hip fractures.
Coping with cancer. People with cancer and their caregivers who practice yoga may improve their quality of life and sleep better at night.
Alzheimer's caregiver stress and fatigue. Yoga practice may help family caregivers by boosting their mood and improving their ability to cope and manage stress.
While you shouldn't expect yoga to cure you, it can help some health conditions when combined with treatment recommended by your doctor. And if you already enjoy good health, yoga can be an enjoyable supplement to your regular exercise routine.
MORE ON THIS TOPIC
Depression (major depression)
Generalized anxiety disorder
Depression and anxiety: Can I have both?
Anxiety: When is it a problem?
Taking precautions before starting yoga
Yoga, overall, is generally considered very safe. But there are some situations in which yoga can pose a risk. Check with your doctor or other health care provider before starting a new yoga program. This is especially important if you have certain health conditions, such as joint problems or a history of low back or neck pain. You may need to avoid certain yoga positions depending on your condition because of the undue strain it may cause.
Also see your health care provider before you begin yoga if you have any of the following conditions or situations, since complications can arise:
High blood pressure that's difficult to control
A risk of blood clots
Eye conditions, including glaucoma
Osteoporosis
Pregnancy
Artificial joints
You may be able to practice yoga in these situations if you take certain precautions. For instance, if you're pregnant, avoid any poses that put pressure on your uterus, such as those that require you to twist at the waist.
Finding a yoga class
If you've decided to try yoga for stress management or relaxation, look around for classes in your area to see what's offered. You can also learn yoga from books and videos. But beginners usually find it helpful to learn with an instructor. Classes also offer camaraderie and friendship, which are also important to overall well-being.
When you find a class that sounds interesting, contact the instructor and get all of your questions answered so that you know what to expect. Questions to ask can include:
What are the instructor's qualifications? Where did he or she learn yoga, and how long has he or she been teaching?
Does the instructor have experience working with students with your needs or health concerns? If you have a sore knee or an aching shoulder, can the instructor help you find poses that won't aggravate your condition?
Is the class suitable for beginners? Will it be easy enough to follow along if it's your first time? Can you observe a class before signing up?
What is the focus of the class? Is it aimed at your needs, such as stress management or relaxation, or is it geared for people who want to reap other benefits?
What do you need to take along to class? Some classes require you to bring a mat or towel to sit or stand on while doing poses. Other classes will provide a mat.
At the end of a yoga class, you should feel invigorated, yet relaxed and calm. If this isn't the case, talk to your instructor. He or she might have suggestions for you. Otherwise there may be another yoga class better suited to your needs for stress management and relaxation.

KALA BHAIRAVASANA

KALA BHAIRAVASANA
Bhairava is Siva in his terrible aspect as destroyer of the univers. Evel of the destructive principle.
Technique:
1. Parform the Eka Pada Sirsasana. The palms should be kept by the side of the hips.
2. Move the right leg siodeways to the right.
3. Exhale, take the right arm off the floor, turn the trunk right and place the right arm along the right thigh.two breaths.
4. Now stretch the right arm up vertically.
5. The wholebod is balanced sideways on theleft palm and outer side of the right foot, the right leg forming an angle of 30 degrees from the floor.

6. Stay in the pose for about 20 seconds with deep breathing.

Effects:
This asana tone up the muscular, nervous and circulatory systems of the entire body. The spine receies a rich supply of blood, which increase the nervous energy in the chakras (the various nerve plexuses situated in the spine),the flywheels in the human body machine. These poses develop the chest and make the brweathing fuller and the body firmer; they stop nervous trembling of the body and prevent the diseases which cause it; they also help to eliminate toxins by supplying pure blood to every part of the body and bringing the congested blood back to the heart and lungs for purification. By the practice of these asanas the haimoglobin content of the blood improves, the body and mind become vigorouas and the capacity for work increases

EKA PADA SIRSANSANA:

EKA PADA SIRSANSANA:
Eda menas one. Pada means a leg or a foot. Sirsa means the head.
Technique
1. Sit on the floor with the legs stretched straight in front.
2. Bend the knee, lift the left foot and bring it near the trunk by holding the left ankle with both hands.
3. Exhale, pull the left thigh up and back, bend the trunk a little forward and place the left leg on the back of the neck.The outer side of the lower left leg just above the ankle will touch the back of the neck.
4. Raise up the neck and head, keep the back straight, let go of the left ankle and fold the palcs in front of the chest.The back of the left thigh will then touch the back of the left shoulder. If the head is not held up properly, the leg will slip off the neck. The rith leg should lie straioght on the floor. The back of the entire leg should touch the floor and the toes point forward.

5. Remain in this position from 15 to 60 seconds with deep breathing.
6. Unfold the palms, hold the left ankle with both hands, lower the left leg to the ground and straighten it.
7. Repeat the pose on the right side, placing the right leg behind the neck. The left leg should lie straight on the floor. Keep the pose on bioth sides for the same length of time.

Effects:
The asanas given below can be done in continuation of Eka Pada Sirsasana on e after another at a stretch. There is no need to do them separately. First, perform the entire cycle of asanas doing Eda Pada Sirsansana with one leg placed on the back of the neck. Then rest for a minute on two and repeat the cycle with the other leg placed on the back of the neck. These poses are strenuous and require long practice to master.

KASYAPASANA:

KASYAPASANA:

This asana is dedicated to the sage Kasyapa, son of the sage Marichi, a son of Brahma. He boreA an important share in the work of creation. It is said that Kasyapa married the thirteen daughters of Daksa. He beggot by Aditi the twelve Adityas(the gods0 and by Diti the Daityas (the demons), By his other wives he had diversified and numerous progeny such as serpents, reptiles, birds and nymphs of the lunar constellations. He was thus the father of Surya ( the sun god) and all living beings and is often called Prajapati(the Progenitor).

Techinque:

1.Stand in Tadasana.Bend forward, rest the palms on the floor as in Uttanasana and take the legs back about 4 to 5 feet, I Adho Mukha Svanasana.

2. Turn the whole body sideways to the right and balance on the right hand and foot. The outer side of the rifght foot should rest firmly on the floor. Place the left foot over the right foot, rest the left palm on the left hip and balance keeping the body straight

.3. Exhale, bend the left knee and place the left foot at the root of the right thigh as in half Padmasana. Swing the left arm from the shoulder behind the back and with the left hand catch the left big toe. This is the final position. Balance in it for some time with deep breathing. The entire chest and the extended right arm should be in one plane.

4. Exhale,.release the right foot and place it again over the right one and put the left hand o the left thigh. Take a few deep breaths.

5. Exhale, turn the body over to the left so that it balances only on the left hand and foot. Place the right foot at the root of the left thigh in half Padmasana and catch the ritght big toe from bwehind the back with the right hand. Balance on the both sides for an equal length of time.

6. Exhale, relaese the right foot and place it over the left foot and the right hand on the right thigh.

7. Rest the right palm on the floor and come back to Uttanasana, take a few breaths and with an exhalation return to Tadasana.

Effects:

This asana strengthens the hands and relieves pain and stiffness in the sacreal region of lthe spine.

ARDHA BADDHA PADMA PASCHIMOTTANASANA

ARDHA BADDHA PADMA PASCHIMOTTANASANA

1. EXHALE. Place the right foot on the left thigh. Raise your right arm up and bring it back grab the right foot with the right hand. Bring left arm up and down grab the outside of the left foot. Look to the toes, as in A. XOr place the sole of the right foot in the inside of the left leg and grab as far as possible with your hands, as in A1.
2. INHALE. . Look half the up to the horizon keeping the grip. Lengthen the spine.
3. EXHALE. Bend forward. STAY HERE FOR 5 LONG DEEP BREATHS
4. INHALE. Look half the up to the horizon. Lengthen the spine.
5. EXHALE. Release the legs. VINYASA

-REPEAT ALL THE STEPS IN THE LEFT SIDE-
-VINYASA-

EFFECTS:

Due to the half lotus pose,the knees become flexible enough to execute the full lotus pose. While placing the chin on the knee of the extended leg, the bent knee is brought close to the stretched leg. This gives a good pull to the navel and abdominal organs. Blood is made to flow round the the navel and the geniytal organs. The navel is considered top be a nerve centre, and the Svadhisthana Chakra, one of the purificatory fly-wheels in the human vervous system, is situated there. This chakra corresponds to the hypo-gastric plexus. The pose is recommended for persons with rounded and drooping shoulders.

BHARADVAJASANA

Bharadwajasana

Alternate spelling:

BharadvajasanaThis Asana has been named after Sage Bharadwaja

Who was sage Bharadwaja?

Sage Bharadwaja belongs to the Brahmin clan which was known for its physical activities and practice of the martial arts. He was the father of sage Dronacharya, the teacher of the Pandavas and Kauravas in Mahabharata.The birth of Drona is quite interesting which has been recounted in the Mahabharata quite elaborately. Since in this case Drona was not born out of a woman, but a clay pot.Sage Bharadwaja's other son was sage Garga - who was also a vedic scholar as his father. Garga was also a renowned astrologer who gave Krishna his name.I found this Asana very useful in progressing to Ardha-MatsyedrasanaBreathing: Breath in when twisting the torso to the back. I am still, as usual, still to go a long way grappling this Asana. The twist here should be even more pronounced.

BHARADVAJASANA

This asana is dedicated to the sage Bharadvaja whose son, Dronacharya, was the military preceptor of both the Kauravas and Pandavas.

technique

1. Sit on the floor with both legs stretched straight in front of you.

2. Flexing the knees, draw the legs back and bring both feet to the right, beside the right hip. Rest the ankle of the right foot on the arch of the left foot.

3. Rest buttocks on the floor. Cup your palms. Place the left hand's fingertips behind the left hip and the right hand's fingertips outside the left thigh. Pressing fingertips on the floor, lift the trunk, extending the spine upwards. Do not sit on your feet; ensure that the buttocks are firmly on the floor.

4. Exhale and turn your trunk about 45° to the left. Place your right hand on the left thigh near the knee. Using the pressure of the right hand against the left knee, exhale and turn further. Then, straightening the right arm, insert the right palm under the left knee so that the face of the palm is on the floor.

5. Exhale. Turn left arm backwards from the shoulder. Bend at the left elbow and clasp the right upper arm with the left hand.

6. Tuck your shoulder-blades in and lift the sternum. Rotate the trunk till the right side of the body is in line with the left thigh. keep the left hip and the left shoulder in the same line. Do not lean backwards.

7. Turn your neck to the right and gaze over the right shoulder.

8. Hold this position for half a minute with deep breathing.

9. Loosen the grip of your palms and return to the first position. Then repeat the pose on the other side, taking both legs to the left and rotating the trunk to the right. Stay for the same duration of time on both the sides.

specialtechnique

• If you experience difficulty in practicing this pose, sit on a blanket 2 inches thick. The feet should rest on the floor.

• A beginner can also practice this asana using the wall as support, so that the hips can twist around more easily.

• Sit with your left buttock touching the wall.

• Place both feet near the right buttock and the left knee and thigh against the wall.

• Put your right hand under the left thigh. Place left palm on the wall in line with the shoulders. Pressing left palm against the wall, raise the trunk and turn it to the left.

• Repeat the pose on the other side, with the right buttock against the wall.

Benefits

• The asana works on the dorsal and lumbar regions of the spine, making the back supple. • Regular practice of this asana relieves arthritis.