Yoga Do's and Dont's

They’re asanas, not aerobics

Wrong breathing technique while doing yoga can cause blackouts and hernias
Walking and yoga are probably the safest exercises for a beginner. The practice of yoga is thousands of years old, with innumerable techniques, breathing manoeurves and asanas. Walking comes with few safety caveats, but yoga, long considered a method of relaxation requires caution. A major determinant of injury in the beginner is the skill and experience of the instructor. Experienced practitioners achieve high levels of flexibility and breathe control. Many universities and organizations in India train yoga instructors, but many unqualified find work as instructors anyway. Unqualified find work as instructors anyway. Unqualified instructors tend to offer misleading advice to beginners with special needs and health problems. The result is often injury sometimes worse.
Do warm-up exercises before doing yoga especially in winter. Cold tissues are prone to injury. Wear the right kind of clothes – loose fitting cottons are best.  Learn to breathe correctly. Get this right before you worry about asanas and movements. Maintaining a position with the wrong breathing technique can cause blackouts and hernias. On the other hand, if you are breathing correctly you will find exercises easier to do, you can maintain a position for longer and you can stretch further. Yoga is not a competitive sport. Do not try to match your instructor or out – do your fellow students. Doing a full movement with bad form or incorrect breathing is dangerous because repetition will increase your risk of injury. If you suffer from back or spine problems, have a detailed conversation with your doctor about what exercise and postures you should avoid. Let your doctor and not your instructor is the final judge of what is safe or unsafe exercise for you.
Stop exercise when you develop pain. Avoid that particular posture or movement in future sessions. Discuss the matter with your doctor yoga may simply have unmasked an underlying health problem. Drink lots of water during and after a session. Remember that yoga may make you sweat but it is not a substitute for walking and other aerobic exercise. It is not a good aerobic exercise and is poor at burning calories. The good news is practicing yoga will make you feel better than any form of exercise.

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Benefits of Bharadwaj asana

Bharadwaj asana

The Bharadwaj asana will help you remain unfazed by problems
This asana is named after one of the saptha rishis or seven primary and accomplished spiritual researchers (who had tuned into their higher mind and had control over their senses) of ancient India. The word asana comes from the root word “asi, which means one’s state of being. By assuming the posture of Bharadwaja we are emulating his qualities.

Bharadwaja was not just a master of the Vedas but also well versed in the art of war. He was found as a baby on the banks of a river and was taken care of by the demi gods and celestial beings, who noticed his radiance. He had a steely resolve to gain knowledge. He was later adopted by a king. His main interest was to spread knowledge and motivate people to lead a righteous life. So he prayed that the king beget a son. A son was born but soon after, the king died. So, he waited till the son grew up and trained him in the art of war and justice, before he went his way. This shows his dedication to his path and his resolve to proceed through life’s twists and turns yet remain unfazed. The bharadwaj asana, though a simple twisting position, is excellent to build awareness of the back muscle and the vertebral column. When done correctly, the asana gives a good twist to the lower, mid and upper back as well as opens the chest out which facilitates deep breathing. The muscles of the back bear the brunt of physical and emotional imbalances which can be released using this asana.

Sit in vajrasana (sitting on the heels). Now slip to the right side. Bring left hand to right knee. Breathe in and straighten your back stretching up. Breathe out and twist to the right side. Bring the right hand on the ground as close to the body as you can. Use the arm to straighten the back and do not lean on the hand. Keep a straight back. Let the chest be open. Breathe in deeply as you twist, all the while focusing the mind on the body. Find ease in this position. Then you will find that through focus and deep breathing, the body will automatically open up and you will be able to twist more. Do not strain too much in the beginning. Then release and turn back to the centre. Now repeat on the left side. From the vajrasana, slip to the left side, the right hand to the left knee and the left hand to the ground. Follow the principles mentioned earlier. Relax.

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Benefits of Vrikshasana

Vrikshasana

Vriksha means tree. Practice of this asana helps build concentration.  The tree symbolizes rootedness and, at the same time, grows to reach for the sky. The blossoms and fruits are an offering to the divine. The tree is a symbol of the cycle of life. It progresses from seed, to sapling, to flowering and fruition. The vriksha asana builds leg strength as well as balance. The weight that was borne by two legs is now borne by one. The balance that is cultivated is not just physical but also emotional. Despite life’s situations that can shake us up and destabilize us, we can cultivate a balanced outlook. This inner focus and stability can be cultivated by this asana.
The tree of knowledge will give us its fruit if we imbibe its qualities. This asana helps us to take the stance of the tree of knowledge and the tree of life. Steadfast focus on the goal will draw the goal to us. We become receptacles for the gifts of life. The vriksha asana brings a straightness and focus to the body and to the mind. This awareness and mind management system is one of the principles of yoga. That is why one has to understand the beautiful science holistically. Its beauty lies in the fact that an asana when done with awareness can create so many shifts in consciousness. The body language becomes a lot more balanced and one can see the results of this in a focused mind. The kalpa vriksha was a wish fulfilling tree that existed more than 10,000 years ago. This tree is supposed to come into existence whenever someone asks for something with devotion and unswerving focus. This focus can be developed by standing in the vriksha asana. The kalpa vrishka is inherent is each one of us and can be accessed by pulling out the weeds of distraction that grow around us. This does not mean one becomes dogmatic or fanatic but achieves a relaxed focus and balance that ensures we realize our wants.
The technique
Stand in samasthithi asana, which is in a balanced way on both feet. Now bring your left leg up and place it across your right thigh. Bring your hands into an anjali mudra above your head. Straighten and stretch up. Focus on a point in front of you. Stay in this position for as long as you can manage. Now release the foot and shake out your feet. Now bring the right foot across the left thigh and stay in the position. Release and then shake out your feet.

There is another leg position you can adopt. Bring the left leg on the inside of the right thigh and vice versa.  If you’re unable to balance use a wall for support and you will find that with practice and time you will become better.

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Benefits of Samasthithi asana

Samasthithi Asana - A balanced life

This section provides you with benefits of samasthithi asana.

The samasthithi asana is the standing position and much more. The Sanskrit word ”samasthithi” tells us how to stand. By observing our standing position, we can see our stance towards the world. This stance is an indicator of our sub-conscious leanings. By consciously being aware of it, we have the choice to change our stance. The samasthithi asana helps you cultivate a balanced stance towards the world. From this samasthithi all other standing postures or asana are practiced.

In chapter 12,ver 13 & 14 of the Gita, the sthithapragnya is  described as one who is friendly and compassionate to all, who is without attachment and ego, who maintains equipoise in adverse and favourable circumstances, who is always content and steadfast in meditation, has firm conviction, with his mind and intellect dwelling on the universal consciousness. Such a person is dear to the highest principle.

It requires lifelong endeavor to cultivate this sense of equanimity. Staying balanced will change even the worst circumstances into a blessing. This is a way of working out or dissolving old thought patterns or habits.

We simply become a dispassionate observer yet do what needs to be done. Also when you stand, be aware of standing with poise. Keep the back straight, shoulders pushed back. Check to see that the neck is not leaning forward. There should be a nice straightness in the spine and ease in holding oneself upright. This upright, balanced stance is what the samasthithi asana signifies.

Stand in the samasthithi asana. Keep your eyes closed and be aware of how the weight is distributed on the feet. See if there is more weight on the left foot or on the right. See if you are putting more weight to the front or the back. This will give you an idea of your habitual patterns of how you distribute weight. This ideal way to stand is to have weight equally distributed and slightly towards the front. Those who stand for long hours can practice a few jath is that shift the weight from one foot to another to release stress.

If you look at the soles of your footwear, you will be able to see which areas are worn out and thereby which areas you put more weight on. If the back portion is worn out then you are an unlikely candidate for a marketing job as you are holding back! Consciously distribute your weight forward and you will see your life move ahead. Given below is a technique to rebalance weight distribution.

Now keeping the eyes closed, gently shift your weight to the front. Come back to the centre. Then shift the weight to the back. Come back to the centre. Then move the weight to the right. Come back to the centre.

Then move the weight to the left. Come back to the centre. Kick your feet loosely to give some relief. Repeat thrice. Now from the standing position, move in clockwise direction thrice and then in anticlockwise direction, distributing the weight on different parts  as you go along with eyes closed. Once you are done, you will see a difference in the way weight is distributed on your feet.

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Benefits of Sarpasana

Sarpasana - Reduce muscular tension

Sarpa Kriya - releases energy blocks stored in the upper back region

Sarpa means 'snake'. The snake symbolises wisdom and beauty in the Chinese system. The skin and other parts of the snake are used in Chinese medicine to treat skin dieseases, arthritis and paralysis. In ancient Egypt, The snake was considered as a symbol of royalty and wisdom. The ancient Ouroboros symbol or the snake biting its own tail represents the continuum of life and time anda merging of one into other. It symbolises unity and infinity at the same time.

Two snakes interwined on a staff, with a pair of wings on top, is a symbol used by some pharmaceutical companies. A modified version is used by the Indian Medical Association. This symbol is called the caduceus. It was the staff of hermes, the Greek god of Commerce, invention, theft and verbal artistry. Later it also came to be associated with alchemy. The staff of Ascelpius, a medicine man in Greece, Later revered as a god, is the original symbol of healing and comprises a single snake wound around a long staff and used by the 'WHO' and various medical associations around the world.

In Christianity the snake has both good and bad associations. The bad associations are there as Eve is believed to have been misled by sepent. However, Moses makes a rod similar to that of Asclepius, a rod with a snake that would make the Israelites look up to heaven and protect them from snake bites.

In India too the snake is respected as it is associated both with Shiva and Vishnu. It symbolises time and space, the capacity to release the past and start afresh. The same symbology applies to Buddhism and Jainism. In Fact, the chapter on snake is the first chapter in the Sutta Nippata or collection of discourses. It speaks of a monk who transforms or sheds his passions like a snake sheds its skin.

In esoteric yogic teachings, the kundalini shakti is represented as a snake. This shakthi which is dormant is represented as a coil of three-and-a half times at the base. With practice, this energy uncoils and rises up the pranic channels upwards. All yogic practices are ultimately aimed at kundalini arousal. However, nowadays due to branding, people mistake it to be a form or akind of yoga.

In the higher or shakti practices one has to be careful to do it after lot of purification and preparation. This is not something one does after picking up the basics from a book or a weekend workshop.

By practising the sarpa kriya one can release the energy blocks stored in the upper back region as well as relieve muscular tension. It is preliminary to any of the more complicated kundalini practice as safe when done gently with awareness. It is excellent to ease shoulder pain and stiffness caused by prolonged computer/desk work.

The Technique: Lie in makarasan. In this asana, one lies on one's belly. Now interlock your fingers behind your back. Breathe in and come up gently bringing your torso up; thenbreathe out and come down. Do this thrice. This is sarpa kriya. WHen the position is held, it is called sarpa asana

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Inverted Asanas for longevity

Asanas that give you joy

Inverted asanas are the essence of asana practice. They reverse the natural gravitational force. The body goes upside down; the head and the shoulders become the base of the body and not the legs.

Inversions actively reverse the internal organs, massage, renew and bring real joy. They efficiently remove toxins, slow down ageing and make those extra years of your life healthy and happy.

The biggest obstacle is fear which can be overcome when you learn from an experienced and competent yoga teacher. As a preparation for the body and mind, one has to practise for a year with commitment the semi inverted asanas such as adho mukha svanasana, prasarit padottanasana, viparita karani and ardha halasana.

To achieve the active reversal effect, you must stay in an asana for at least five minutes. With the guidance of a teacher, you will become aware of how to perfectly ground your head or shoulders and balance the rest of your body on them. Props such as a wall or a chair and folded blankets must be used to avoid strain.

Inverted asanas are Sirasansa (head-stand), Sarvangasana (shoulder-stand), Halasana (plough), Karnapidasana (blocked-ears posture).

Sirasana or the head-stand is considered the “king of Asanas”. The ancient yogis believed that “Amrita”, the nectar of immortality is increased, bestowing health and longevity. This asana reverses blood pressure in the head increases, while it decreases in the legs. The brain and all the organs get soaked with oxygenated blood. An experienced practitioner can adjust well to the internal changes.

Sarvangasana is called the “Queen of Asanas,” It follows Sirsasana. This asana actively reverses organs in the thorax and abdomen and strengthens the neck and the spine. Beginners may start with Sarvangasana using a wall or chair for support. Sirsasana creates heat and makes you more alert, while Sarvangasana cools and calms you down

Caution

Do not practise these asanas when you have uncontrolled BP, eye, ear problems, dental problems, cardiac problems, cervical spondylosis, back injury, headache, diarrhea, hernia, during menstruation and pregnancy.

Benefits

• Refreshers the brain, heart and lungs and controls negative emotions.
• Enhances functions of pituitary, pineal, thyroid and adrenal glands.
• Improves concentration, memory, eyesight and hearing.
• Slows down ageing and reverse the ill effects of ageing.
• Relieves asthma, bronchitis, sinusitis, thyroid problems, diabetes, ulcers, haemorrhoids, varicose veins, constipation, depression, insomnia, water retention urinary problems, menstrual and menopausal symptoms.

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Flawless skin with yoga

Sirsasana (head stand): Place the forearms on the mat in front of you with fingers interlocked. Place the crown of your head on the mat between the interlocked hands. Slowly raise your hips and lift your knees off the ground and straighten your legs, keeping your toes on the floor. Transfer the body weight slowly from the toes on to the head and arms, maintaining a steady balance. Lift your feet off the ground. Bending the knees, gradually raise the calves in a controlled movement. Slowly straighten your knees until the legs are in line with the trunk. Now your whole body is straight in one line.

Kapalbhati Kriya: Kapal means forehead and bhati means light. So if you do this kriya regularly, it brings a glow to the face. It's a purification technique to clean the naadi's and also calm the mind. It opens up all the blockages from the lungs and also strengthens the nervous system and tones the digestive organs. Sit in any comfortable posture with your back and neck straight in chin mudra and eyes closed. Exhale through nostrils forcefully and while exhaling, push your abdomen in forcefully. Inhale naturally. Repeat this kriya for 5 minutes. For better results, you can do it for 10 minutes.

Viparitakarani Kriya: Lie down on your back. Raise your legs to 90 degrees, keeping the knees straight. Raise your hips and the trunk off the ground by supporting the body with the hands at the waist. Keep your elbows as close to each other as possible. Close your eyes and relax. Hold it for as long as possible. Breathe normally.

Kapol Shakti Vikasak: Sit straight on the heels. Take a deep breath through your nose and exhale completely through your mouth. Close both your nostrils with your thumbs with all the fingers pointing outward and joined together. Inhale deeply through your mouth and puff up your cheeks. Hold your breath and put your chin against your chest. Now hold position as long as you can. Repeat at least 10 to15 times.

And relax
Stare at strangers You can crowd out stress hormones by forcing your brain to focus on just one specific situation. For 10 minutes at a time, study everything-the TV, the lager on the tap or a girl's tattoo. This is called "mindfullness", which means you are keeping your brain active. You could also call it loafing, but that wouldn't sound quite as Zen-like, would it?

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