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What is Pranyama Pranayama – control of breath. Breathing is an act in which we inhale air from the atmosphere into lungs, absorbe the oxygen from it into our blood and exhale the air by respiratory system into the atmosphere together with carbon di-oxide and waste vapour. This act of inhalating and exhalating is repeated every four to five seconds. Normally we breathe about 15 times every minute

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Dose yoga help in weight management? Most definitely. There are a number of factors involved. Firstly, some of the asanas ( Postures) stimulate sluggish glands to increase their hormonal secretions. The thyroid gland, especially, has a big effect on our weight because it effects body metabolism. There are several asanas ( Postures) such as the shoulder stand and the fish posture, which are

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Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical

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Yoga view of sex is the same as of every other issue- moderation yoga considers sex to be a nature function, very beneficial in a loving relationship and, of course, essential for the continuation of the human race. Yogic warn against over indulgence in sex since they consider this will deplete the life force. They state that the sexual secretions contain very concentrated life force and

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Prenatal Yoga ExercisesWhen they hear the word 'yoga', the mental image that comes to mind for many people is one of a skinny man in a turban with his feet on top of his head. The extreme body contortions that most people associate with yoga, then, are probably the furthest thing from most expectant moms' minds. Does that mean that prenatal yoga exercise is out of the question for pregnant women?

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Benefits of yoga stress managementThe benefits are manifold and can be enumerated as follows:• Helps in busting accumulated stress.• Conserves energy, as dissipation of mental energy is restricted to the required ideas and situations. Profligacy of vital energy through unnecessary ideas and situations is precluded.• Excellences in actions, as actions are performed without stress. They happen

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PREPARATION BEFORE ASANAS (posture) There are certain medical condition , which make it inadvisable to do the inverted postures (headstand, shoulder stand and reverse postures). These are high blood pressure, dizziness and serious eye problems. If you have any doubt, consult your doctor before you start the asanas(posture) . The first two weeks In some cases you may feel worse for up to two

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EXTENDED SIDE ANGLE POSE (utthita parsvakonasana) BenefitsStrengthens ankles, knees, thighs and hips • Stretches the ankles, groin, waist, shoulders back, spine and lungs (intercostals) • Increases endurance and stamina • Massages and stimulates abdominal organsContra-indications• Headache • Insomnia High or low blood pressure • Knee injuries • Neck problems – keep the gaze in the same direction

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CAT POSE (marjariasana)Benefits• Increases mobility of vertebrae and releases tension in the cervical, thoracic, and lumbar spine • Strengthens and tones the arms and abdominal muscles • Stretches back muscles and abdominal muscles as well as the neck • Increases circulation of spinal fluid and massages digestive organs • Teaches correct pelvic movements for forward bends and back

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WARRIOR POSE I (virabhadrasana I) Benefits• Strengthens the ankles, thighs, arms, shoulders and muscles of the back • Stretches the ankles, hip flexors and abdomen • Expands the chest, lungs and shoulders • Stimulates abdominal organs and digestion • Improves balance, concentration and core awareness • Develops stamina and endurance in thighs and core musclesContra-indications • Medical

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WARRIOR POSE II (Virabhadrasana II) Benefits• Stretches the groins, thighs, and ankles • Expands the chest, lungs and shoulders • Strengthens the arms, shoulders, ankles, legs • Stimulates abdominal organs and digestion • Increases stamina and endurance • Improves balance, concentration, and core awareness • Relieves backaches, especially through second trimester of pregnancyContra-indications•

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WARRIOR POSE III (virabhadrasana III) Benefits• Strengthens legs, back, shoulders and arms • Stretches hamstrings and outer thighs • Expands the chest, lungs and shoulders • Tones and invigorates the whole body • Improves builds core strength in the torso, abdomen, spine and pelvic floor • Improves memory and concentration (dharama) • Improves core awareness, posture, balance and coordination •

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COBRA POSE (bhujangasana)Benefits• Strengthens back muscles and arms • Increases flexibility of spine • Stretches chest, shoulders, lungs, abdomen • Stretches and massages internal organs • Firms buttocksContra-indications• Lower back problems • Arthritis in spine or wrists • Carpal tunnel syndrome • Pregnancy • Internal organ surgeryStep by StepBhujangasana (boo-jang-GAHS-anna) bhujanga = snake,

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EASY POSE (sukhasana)Benefits• Lengthens the spine • Open the hips • Promotes inner grounding and calm • Amplifies the state of serenity, tranquility and eliminates anxiety • Relieves physical and mental exhaustion and tirednessContra-indications• Recent or chronic knee or hip injury or inflammationStep by StepSukhasana (suk-AHS-anna) sukh = joy, happiness, and comfort1. Begin sitting with the

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HEAD TO KNEE POSE (janu sirsasana) Benefits • Stretches the spine, back muscles, hamstrings, and groins • Massages and stimulates internal organs like the liver and kidneys • Improves digestion and helps heal gastric ailments • Calms the mind and central nervous system • Relieves anxiety, fatigue, headache, and menstrual discomfort • Helps

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PLOW POSE (halasana)Benefits• Improves digestion • Stretches the shoulders and improves flexibility of spine • Calms the brain and nervous system and helps relieve stress and fatigue • Massages and stimulates the thyroid gland • Massages abdominal organs and improves digestion • Helps relieve the symptoms of menopause • Flushes mucous from the lungsContra-indications• Neck or back problems • Eye

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BOAT POSE (navasana)Benefits• Strengthens thighs, hips and abdominal muscles • Improves digestion • Develops focus and concentration • Improves balance and coordination • Stimulates the kidneys, thyroid and prostate glandsContra-indications• Headache • Medical conditions that affect balance • Low back injuries or concerns • Late term pregnancy and obesity (issues with balancing) • Menstruation •

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DOWNWARD FACING DOG (adho mukha svanasana) Benefits• elongates and releases tension from the spine • stretches the hamstrings, calves, arches, and hands • strengthens the arms, shoulders, and back • improves mobility of digestive system • mild inversion that calms the nervous system and helps relieve stress • relieves back pain, headaches, insomnia, and fatigue • helps relieve the symptoms of

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CORPSE POSE (savasana) Benefits• Helps relieve stress • Relaxes body • Decreases beta brain waves and shifts to slower brain waves • Relaxes central nervous system and calms the mind • Reduces insomnia/improves sleep • Reduces headache and fatigue • Helps relieve depressionContra-indications• lower back problems or back injury • Pregnancy (after 3 months) take fetal position insteadStep by

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SHOULDER STAND (salamba sarvangasana) Benefits1. Calms the brain, nervous system and helps relieve stress 2. Improves digestion 3. Tones the legs, buttocks, back and core muscles 4. Stretches the shoulders and improves flexibility of upper spine 5. Massages and stimulates the thyroid and prostate glands 6. Massages abdominal organs and improves digestion 7. Helps relieve the symptoms of menopause

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TRATAKATrataka is a technique devised by ancient sages to improve and sustain good eyesight, to promote healthy immunity for the eyes, and to establish a foundation for meditation. Your eyes are the windows of the soul and inner self. As a shuddhikriya, or purification, Trataka cleanses the eyesight. By fixing one's gaze externally in Trataka, the impulses of the sensory and motor nerves

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TWO KNEE SPINAL TWISTBenefits• Improves digestion • Encourages movement in the spine and vertebrae • Massages, stretches and tones the internal organs • Stretches hips, lower back, middle spine, upper back, shoulders and chest • Alleviates pain or stiffness in the lower back, spine, and hipsContraindications• Severe lower back problems • Internal organ surgery • Pregnancy (more comfortable with

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TREE POSE (vrksasana)Benefits• Strengthens foot muscles, calves, thighs, core and posture • Stretches groin, inner thighs and shoulders • Calms and relaxes the mind (central nervous system) • Develops balance and mind-body awarenessContra-indications• Headache • Insomnia • Medical conditions that affect balance • Late term pregnancy and obesity (issues with balancing) • High blood pressure: Don't

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THUNDERBOLT POSE (vajrasana)Benefits• Good posture for meditation and centering • Conditions pelvic muscles and brings awareness to posture • Improves and aids digestionContra-indications• Knee injuries or problems like cartilage or ligament tears • Ankle problemsStep by StepVajrasana [vah-jras-anna]vajra = thunderbolt1. Slowly kneel onto a mat or blanket. Release toes on the floor and bring big

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Pregnancy is an amazing time when your mind and body goes through huge changes. Whether it’s your first pregnancy or your third - during this time, yoga can still play a key part in your overall well-being. Whether it’s using meditation for relaxation or using the breathing techniques – there is an element to yoga that will be for you. The added benefits of practising yoga during pregnancy such

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EAGLE POSE (garudasana)Benefits• Develops focus and concentration • Improves balance and coordination • Stretches ankles, calves and hips • Stretches arms, shoulders and upper back • Strengthens thighs, ankles and calves • Contra-indications• Headache • Low blood pressure • Medical conditions that affect balanceKnee injuries (avoid full version of foot behind calf, only cross one leg over the

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CHILD'S POSE (balasana)Benefits• Gently stretches lower back, hips, thighs, knees, ankles • Relaxes spine, shoulders, neck • Increases blood circulation to the head reducing headaches • Massages internal organs • Calms the mind (central nervous system) and helps relieve stress and tensionContra-indications • Knee injuries or problems like cartilage/ligament tears • Ankle problems • Avoid for

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STANDING FORWARD BEND (uttanasana)Benefits• Stretches hips, hamstrings, and calves • Strengthens thighs and knees • Massages internal organs / improves digestion • Relaxes central nervous system/calms mind • Helps relieve stress • Reduces headache, fatigue, and insomnia • Helps relieve symptoms of menopause • Cleanses mucous from the lungs • Therapeutic for osteoporosisContra-indications • Lower

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CAMEL POSE (ustrasana)Benefits• Stretches the neck, chest, abdomen, thighs, hip flexors (psoas), groins, and the ankles • Strengthens back muscles, gluteal muscles, and arm muscles (triceps) • Massages and stimulates the organs and charkas of the abdomen and neckContra-indicationsLower back (especially herniation) and neck injury • Injury or stiffness of the knees • High or low blood pressure •

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RECLINING BOUND ANGLE POSE (supta baddha konasana)Benefits• Relaxes the mind and the central nervous system • Helps relieve the symptoms of stress, mild depression, PMS and menopause • Frees energy flow in pelvic area • Stretches inner thigh and groin muscles • Stimulates abdominal organs and improves mobility in digestive organs Contra-indications• Groin or knee injury: see Modifications &

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Benefits• Strengthens feet, ankles and thighs • Strengthens and tones abdominal muscles • Develops correct posture Contra-indications Headache  Insomnia  Medical conditions that affect balance  Low blood pressureStep by StepTadasana (tah-DHAS-anna) tada = mountain5. Stand with inner edge of the big toes touching. Align your feet parallel to each other by placing the heels slightly apart and

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BRIDGE POSE (setu bandhasaBenefits• Stretches the chest, neck, spine and hips • Strengthens back muscles, buttocks, and hamstrings • Calms the brain and central nervous system • Helps alleviate stress and mild depression • Massages abdominal organs and improves digestion • Stimulates lungs and thyroid • Helps relieve the symptoms of menopause • Reduces anxiety, backache, headache, and insomnia

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Human ingenuity seeks different avenues for mitigation of stress. These are partially due to habits and partially due to the indoctrination received in the past and the opportunities encountered for the same. Here the methods are not important but the goal. We all sincerely wish that everyone should become free from the killer disease called stress. Even death is not so painful as a life in

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Stress affects all aspects of our entire personality. Though we have given below the affects separately, they affect all the dimensions for the dimensions are not compartmentalized but integrated. The physical stress affect us mentally and vice versa.Physical Stress Physical stress causes fatigue and ageing. In the normal process when cells are destroyed, newer ones take its place. However, when

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The yogis consider that we are all searching for happiness and that this is everybody’s main goal. It’s just that most people settle for the brief, watered-down version of temporary pleasures.The yogis state that at some stage in our spiritual evolution over many lives we will become dissatisfied with brief, temporary pleasures and start our quest for eternal bliss. Methods to achieve this were

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Sitting posture is recommended for pranayama, in this the body is held erect, allowing free movement of all the parts are called meditative or meditation postures, because they are the most useful for practicing meditation. There are few postures traditionally available as below 1. Padmasana: Keep the right foot on the left thigh and left foot on the right thing. Keep the hands on the

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getting started with prenatal yoga You might think, like many people today, that you need special equipment to start doing yoga. But you don't. You don't need a mat, or fancy yoga clothes. You need only a little bit of time each day. I say each day because its important to create a regular practice, not necessarily a long complicated practice. So, start today. Set aside 10 minutes for yourself.

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Postures for Adults (30 minutes) Light Warming up exercises : 4 minutesMeditation : 2 minutesPadmasana : 2 minutesYog Mudra : 2 minutesBhujang Asana : 2 minutesDhanur-Asana/Viprita karni : 2 minutesSarvng Asana : 2 minutesHal Asana : 2 minutesMatsyendra Asana/Vakra Asana : 1 minutesShallabh Asana : 1 minutesSirsh

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Postures for Pregnants (15 minutes) Light Warming up exercises : 2 minutesMedotation : 3 minutesYog Mudra : 1 minutesPawan Mukta Asana : 1 minutes(lying on back) Ardh Bhujang Asana : 1 minutesTara Asana : 1 minutesMarjara Asana : 1 minutesShav Asana : 5 minutes

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Postures for women (30 minutes) Warming up exercises : 3 minutesSurya Namaskar Asana : 4 minutesPadma Asana : 1 minuteGomukh Asana : 1 minuteBhujang Asana/Dhanur Asana : 1 minuteUsgtra Asana : 1 minutePaschimoottan Asana : 1 minuteSavang Asana : 1 minuteSupt-Vajra Asana : 1 minuteEk-Pada Uttan Asana : 1 minutePawan

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Routine for Children (15 minutes) Warming up exercises : 3 minutesSurya Namaskar Asana : 3 minutesUrdhava Asana : 30 secondsVriksha Asana : 30 secondsUtkata Asana : 30 secondsArdh Chandera Asana : 30 seconds Vir Bhadra Asana (3-Postures) : 2 minutesSimha Asana : 30 seconds Adho Mukha Shvana Asana : 30 secondsPaschimottan Asana

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Routine for beginers (30 min) Warming up exercises : 5 minutesSirua Namaskar Asana : 5 minutesPadma Asana : 2 minutesGomukh Asana : 2 minutesTara Asana : 3 minutesPawan Mukta Asana : 1 minutesBhujang Asana : 1 minutesTrikona Asana : 2 minutesShallabh Asana : 1minutesEk Pada Uttan/Uttanpada Asana : 2 minutesYog Mudra Asana

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The human race has evolved much during the last few centuries. From a nomadic being concerned with only survival and swayed by the vicissitudes of nature, human beings have evolved to the present state where nature is beginning to be better understood and controlled. Tremendous progress have been achieved in the fields of science and technology, and commerce and medicine, bringing about assiduous

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YOGIC POSTURES BENEFICIAL FOR WHOLE BODY Vajar Asana: Vajra means lighting. A sitting posture in which the thighs are arranged in the form of a vajra. Sit between the heels not on them as Muslim’s sit for their Namaz prayers. Tada Asans: Tada means mountain, Stand straight joining your feet, tighten your knees, big toes touching each other. Extend your arms down wards with palms facing your

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NAILSNails is external structures of the skin that develop from cells within the epidermis and protrude to cover the ends of the fingers and toes as hardened plates. Nails do not have a growth cycle like hair. They grow continuously throughout life starting from the third month of foetal development. Nails grow approximately 4cms per year, growing faster in the summer than in winter. The

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Hair develops from the hair follicle and adds o the protective function of the body. Hair is present on the body prior to the birth developing soft, fine hair as ‘lanugo hair’. This hair is lost just before or shortly after birth and is replaced with ‘vellus hair’ and ‘Terminal hair’. The ‘Terminal hair. Is the coarse hair of the scalp, inside the ears, the eyebrows and eyelashes, underarm and

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oga view of sex is the same as of every other issue- moderation yoga considers sex to be a nature function, very beneficial in a loving relationship and, of course, essential for the continuation of the human race.Yogic warn against over indulgence in sex since they consider this will deplete the life force. They state that the sexual secretions contain very concentrated life force and nutrients

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Therapeutic yoga – harmony of body and mind is a system 0f self treatment of diseases and ailments for long life and health due to faulty ways of living, bad habits and lack of knowledge ‘Ayurveda’ – Ayu and Veda – means science of life . Ashtang ( Ashta means eight and anga means limbs ), yoga has the eight fold paths Yama,Niyama,Asana, Pranayama,Pratyahara,Dharma, Dhyana and Samadhi .Yamas

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Hatha YogaHatha yoga is one of the most popular forms of yoga in the western world. It is the use of yoga postures or asana. Many people practice hatha yoga solely for its physical benefit. However, the aim of hatha yoga is meant to be to condition the body, so that the mind can be prepared for its spiritual path. It is thought that when the body is in good physical condition, then the mind is

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Jnana YogaJnana yoga is yoga that focuses on knowledge. There are seven stages to Jnana, involving study, self-realization, desire, protection of the mind, developing indifference to objects, letting the world appear like a dream, non-attachment to the world, bliss and knowledge of truth.

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Ashtanga yoga started around 5000 years BC, and was began by Patanjali Yoga Sutra. So what is ashtanga yoga is the eight limbs or eight fold path formulated by Patanjali. The ashtanga yoga basics include paying attention to each of the eight limbs, which are:• Yama (principles or moral code);• Niyama (personal disciplines);• Asana (ashtanga yoga postures)• Pranayama (yoga breathing);• Prayahara (

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Karma YogaKarma means action or deed, and the result of that action. By practicing karma, people try to do those actions that bring the most amounts of good and the least amount of evil. Karma yoga dedicates actions to God. It is the performance of actions in union with the Divine. It also involves selfless service. The history of karma yoga dates back to before 800 BC, when yoga referred more to

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Bhakti YogaBhakti yoga involves devotion, attachment and love for God. Bhakti yoga history stretches back to before the origin of hatha yogi. It is not known exactly when it started, but it has been around since before the fifth century BC. There are nine forms of Bhakti yoga:• Sravana (hearing about God);• Kirtana (singing of the glory of God)]• Smarana (remembering God's name and presence);•

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Those practicing yoga experiences a number of factors results in a profound effect on their mental health. These can classified under:1. Reduction of tension 2. Restoration of pliability3. personal and 4. social1. Reduction of tension:Many people who practice yoga speak of ‘freeing the mind from mental disturbances’, ‘calming the spirit’, or ‘steadying the mind’. Reduction of nervousness,

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During pregnancy, you want to stay in shape and do what is best for your baby-to-be. Prenatal yoga is a wonderful way to do both. Whether you are new to yoga or already an experienced practitioner, you can enjoy the benefits of yoga while pregnant. Yoga classes are a great way to prepare yourself for the birthing process as well as enjoy the company of other pregnant women. Many a toddler's

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