Vrikshasana

Vrikshasana Or Tree Pose: How To Do It, Benefits, Step By Step Instructions & Precautions

by Yoga

Introduction of Vrikshasana

Vrikshasana, also known as tree pose, is a popular and beneficial yoga posture that mimics the graceful stability of a tree. It is a standing balance pose that requires focus, strength, and flexibility.

The word “vriksha” in Sanskrit means tree, and this pose reflects the strong and grounded nature of a tree. The roots of a tree run deep into the earth, providing stability and support for its trunk and branches. Similarly, vrikshasana helps to ground us to our surroundings while promoting physical and mental balance.

This asana has been practiced for centuries in traditional Indian yoga as well as in modern forms of exercise such as Pilates. It offers numerous benefits for both the body and mind, making it a popular choice among yogis of all levels.

Vrikshasana is a powerful yet accessible yoga pose with numerous physical, mental, and emotional benefits. With regular practice, it can help you cultivate strength, balance, and inner peace. However, it is important to approach this posture with caution if you have any knee or ankle injuries. Always listen to your body’s limitations and consult with a doctor before attempting any new exercises.

How To Do It:

Vrikshasana, also known as the Tree Pose, is a beginner-friendly standing yoga pose that has numerous physical and mental benefits. As with any yoga practice, it is essential to approach this posture with patience, proper alignment, and attention to your breath. In this section, we will discuss how to do Vrikshasana step by step and provide some useful tips for beginners.

1. Begin by standing in Tadasana (Mountain Pose), with your feet hip-width apart and arms at your sides. Take a few deep breaths, grounding yourself into the earth.

2. Shift your weight onto one foot and lift the other foot off the ground. Place the sole of your foot against your inner thigh or calf (avoid placing it on the knee). If you are finding it difficult to balance on one leg, you can place your foot on the ankle or keep your toes lightly touching the ground for support.

3. Once you have found stability in this position, bring your hands together in front of your chest in prayer position (Namaste) or raise them above your head towards the sky.

4. Maintain a steady gaze at a fixed point ahead of you to help improve balance.

5. Engage your core muscles and lengthen through both sides of your body while maintaining an even distribution of weight between both legs.

6. Hold this pose for 30 seconds to 1 minute while breathing deeply and evenly.

7. To come out of Vrikshasana, gently release one hand from Namaste position or lower them down if they were raised above your head. Then slowly lower down the lifted foot back onto the ground.

8. Repeat on the other side by shifting weight onto that leg and lifting up the opposite leg.

Benefits of Vrikshasana or Tree Pose:

Vrikshasana, also known as Tree Pose, is a popular yoga pose that offers numerous physical, mental, and emotional benefits. This standing balance pose derives its name from the Sanskrit words “vriksha” meaning tree and “asana” meaning pose. Just like a tree stands tall with its roots firmly planted in the ground, this pose helps us find stability and balance in our body and mind.

The following are some of the significant benefits of practicing Vrikshasana:

1. Improves Balance and Posture: Vrikshasana requires you to stand on one leg while keeping the other foot placed against your inner thigh. This posture not only strengthens your leg muscles but also improves your overall body balance. It can help correct postural imbalances caused by sitting for extended periods or engaging in activities that put pressure on certain parts of the body.

2. Strengthens Leg Muscles: As you stand on one leg in Tree Pose, your thighs, calves, ankles, and feet have to work together to maintain stability. The weight-bearing nature of this posture makes it an excellent exercise for strengthening these muscles.

3. Increases Focus and Concentration: Maintaining balance in Vrikshasana requires focus and concentration on your breath and body alignment. Regular practice of this pose can improve your ability to concentrate both on and off the mat.

4. Opens Up Hips and Groin: One of the most common areas where people hold tension is their hips and groin area due to prolonged sitting or sedentary lifestyle habits. However, Vrikshasana provides a deep stretch to these areas, helping release any tightness or stiffness.

5. Relieves Stress and Anxiety: By focusing on your breath while holding this pose, you can calm your mind and reduce feelings of stress or anxiety. This posture also activates specific energy centers (chakras) in our body associated with grounding and stability, which can help us feel more centered and at peace.

6. Cultivates Gratitude: The tree is a symbol of growth, strength, and resilience. When practicing Vrikshasana, visualize yourself as a strong and grounded tree, appreciating your own journey of growth and development. This pose can help cultivate a sense of gratitude towards our body and its abilities.

Vrikshasana offers numerous benefits for both the physical body and the mind. However, it is essential to practice this pose with caution if you have any pre-existing injuries or medical conditions. Always listen to your body’s limitations and modify the posture accordingly to avoid any strain or discomfort. With regular practice and proper alignment, Vrikshasana can bring about positive changes in your overall well-being.

Precautions

Like any other yoga pose, it is important to take precautions while practicing Vrikshasana or Tree Pose. It is crucial to listen to your body and not push yourself beyond your limits. Here are some precautions to keep in mind before attempting this pose:

1. Warm-up: Before attempting any yoga pose, it is important to warm up your body with some basic stretches and movements. This will help loosen up your muscles and prevent any injuries.

2. Find a stable surface: The surface on which you practice Vrikshasana should be stable and non-slippery. Avoid practicing on rugs or carpets as they may cause you to lose balance.

3. Do not force the pose: While it may be tempting to push yourself into the full expression of the pose, do not force your body beyond its capabilities. Start with the basic version of the pose and gradually work your way up.

4. Use props if needed: If you have trouble balancing or keeping your leg lifted, use props such as a wall or a chair for support until you become more confident in the pose.

5. Avoid if injured: If you have any recent injuries or chronic conditions that may be aggravated by this pose, it is best to avoid practicing Vrikshasana altogether until you have fully recovered.

6. Be mindful of foot placement: Placing all of your weight on one foot can put pressure on your ankle and knee joints which could lead to injury. Make sure to distribute equal weight between both feet while in this pose.

7. Avoid locking joints: While balancing on one leg, make sure not to lock your standing knee as this can put unnecessary strain on the joint.

8. Keep breathing smoothly: Often times when we are focused on holding a difficult pose, we forget about our breath which can lead to dizziness or loss of balance. Remember to breathe deeply and smoothly throughout the duration of the pose.

9. Consult a professional: If you have any pre-existing medical conditions or concerns, it is always best to consult with a healthcare professional before attempting this pose.

By keeping these precautions in mind, you can safely practice Vrikshasana and reap all the benefits it has to offer. Remember to listen to your body and never push yourself beyond your limits. As with any yoga practice, consistency and patience are key for progress. So take your time, be mindful, and enjoy the journey of mastering the Tree Pose!

Naukasana

Navasana Or Naukasana (Boat Pose): How To Do It, Benefits, Step By Step Instructions & Precautions

by Yoga

Looking to strengthen your core and improve your balance? Look no further than Navasana, also known as Naukasana or Boat Pose! This challenging yoga pose offers a multitude of benefits for both the body and mind. In this blog post, we will explore how to do Navasana correctly, its numerous benefits, step-by-step instructions for beginners, and important precautions to keep in mind. Get ready to set sail on a journey towards improved strength, stability, and overall well-being with Navasana!

Introduction to Navasana or Naukasana

Navasana or Naukasana, also known as the Boat Pose, is an intermediate level yoga pose that offers a multitude of benefits for the mind and body. This pose requires strength, balance, and focus, making it a challenging yet rewarding posture to practice.

The name “Navasana” comes from two Sanskrit words – “nava” meaning boat and “asana” meaning pose. This pose mimics the shape of a boat floating on water, hence the name. It is a powerful core-strengthening posture that engages your abdominal muscles, back muscles, and leg muscles simultaneously.

To perform Navasana or Naukasana, you will need to sit on your mat with your legs stretched out in front of you. As you lift your legs off the ground and extend them straight out at a 45-degree angle to the floor while keeping your upper body lifted off the ground by supporting yourself with your arms. Your body should resemble a V-shape when viewed from the side.

Benefits of Navasana for the Body and Mind

Navasana, also known as Boat Pose, is a challenging yet powerful yoga posture that has numerous benefits for both the body and mind. This asana requires balance, strength, and focus, making it an excellent pose for building physical and mental stamina.

In this section, we will explore the various ways in which Navasana can benefit your body and mind.

1. Strengthens the Core Muscles:

One of the primary benefits of Navasana is its ability to strengthen the core muscles. The core muscles include the abdominal muscles, back muscles, and pelvic floor muscles. These muscles are responsible for maintaining stability and supporting our spine. By holding the boat pose, these muscles are engaged and strengthened, leading to a toned and stronger core.

2. Improves Digestion:

Navasana stimulates digestion by massaging the abdominal organs. This helps in improving digestion and relieving digestive issues like constipation or bloating. The pressure applied on the abdomen while holding this pose also aids in toning the digestive organs.

3. Tones Leg Muscles:

The boat pose strengthens not only your core but also your leg muscles such as quadriceps, hamstrings, calves, and hip flexors. As these muscles work together to hold your body weight in this posture, they get toned and become more flexible over time.

4. Relieves Stress & Anxiety:

Navasana requires strong focus and concentration to maintain balance while holding the pose. This focused breathing calms down our mind by reducing stress levels. It also helps in releasing any tension from our shoulders or neck area.

5. Increases Energy Levels:

Boat Pose activates Manipura Chakra (solar plexus), which is associated with vitality and energy in our body according to Ayurveda principles.This energy boost can help you stay active throughout your day even after doing intense activities like workouts or yoga sessions.

6. Improves Balance & Posture:

Maintaining a steady and balanced posture in Navasana requires a strong core and good body alignment. Regular practice of this pose can help improve your overall balance and posture, reducing the risk of falls or injuries.

Step by Step Instructions to do Navasana/Naukasana

Navasana, also known as Naukasana or Boat Pose, is a powerful yoga posture that helps in strengthening the core muscles and improving overall body balance. It mimics the shape of a boat, hence the name. This pose requires good control and balance, making it challenging for beginners. However, with proper guidance and practice, anyone can master this pose.

Here are step by step instructions to perform Navasana:

1. Begin by sitting on your mat with your legs extended in front of you.

2. Place your hands next to your hips with fingers pointing towards your feet.

3. Inhale deeply and engage your abdominal muscles.

4. Slowly start lifting both legs off the ground while keeping them straight.

5. Your toes should be pointed towards the ceiling.

6. Keep your back straight and avoid rounding or arching it.

7. Balance on your sit bones (the bony protrusions at the base of your pelvic bone).

8. Stretch out both arms parallel to each other, in line with your shoulders.

9. Keep breathing steadily as you hold this position for a few seconds.

10 . To deepen the stretch, try straightening your legs further until they are at a 45-degree angle from the floor.

Maintain this position for 30-60 seconds if possible, before slowly releasing back to starting position while exhaling.

Variations and Modifications of Navasana/Naukasana

Navasana, also known as Naukasana or Boat Pose, is a challenging and effective yoga posture that engages the entire body. As with any other yoga pose, there are variations and modifications of Navasana that can be practiced to suit individual needs and abilities.

Variations:

1. Half Boat Pose: This variation is perfect for beginners or those who struggle with balance. Start by sitting on the mat with your knees bent and feet flat on the floor. Place your hands behind you for support and slowly lift one leg off the ground while keeping your spine straight. Hold this position for a few breaths before switching legs.

2. One-Legged Boat Pose: This variation increases the intensity of Navasana by engaging only one leg at a time. Begin in the regular boat pose position but extend one leg out straight, parallel to the ground while keeping the other leg bent. Hold for a few breaths before switching sides.

3.Poorvottanasana (Upward Plank Pose) Variation: For those looking to challenge their upper body strength, this variation is perfect. Start in Dandasana (Staff Pose) with your palms placed behind you and fingers pointing towards your toes. Slowly lift your hips off the ground while keeping your arms straight and engage your core muscles as if you were in Navasana.

Modifications:

1.Bolster under Knees: If you have tight hip flexors or struggle to keep your legs lifted during Navasana, try placing a bolster or pillow under your knees for support.

2.Hold onto Thighs: For those who find it hard to maintain balance during Navasana, holding onto the back of thighs can provide extra support until more strength is built up.

3.Foot on Floor: If lifting both legs off the ground feels too challenging, try keeping one foot on the floor while extending only one leg at a time.

Precautions and modifications for beginners or those with injuries

When starting out with any new exercise or pose, it is important to take precautions and make modifications if needed. This is especially true for beginners or those with injuries. Navasana (Boat Pose) may look simple, but it can actually put a lot of strain on the abdominal muscles and lower back if not done correctly. Here are some precautions and modifications to keep in mind before attempting this pose.

1. Listen to your body: The most important thing to remember when practicing Navasana or any yoga pose is to listen to your body. If you feel any pain or discomfort, then stop immediately. Do not push yourself beyond your limit, as this can lead to injury.

2. Start slow: As a beginner, it is essential to start slow and gradually build up your strength and flexibility. Do not try to hold the full expression of Navasana right away; instead, begin by practicing the preparatory poses such as Ardha Navasana (Half Boat Pose) first.

3. Use props: Props such as a strap or block can be beneficial for beginners or those with tight hamstrings or hip flexors. A strap can help you maintain proper alignment while a block can provide support under your hips if you have difficulty lifting them off the ground.

4. Engage your core: To avoid straining your lower back muscles, it is crucial to engage your core throughout the entire duration of the pose. This means drawing your navel towards your spine and keeping a slight lift in the pelvic floor muscles.

5. Take breaks: If holding Navasana for an extended period becomes too challenging, take breaks by lowering one leg at a time while still maintaining engagement in the core muscles.

6. Modify according to injuries: If you have any recent or chronic injuries in the lower back, neck, shoulders, hips, or knees, it is best to modify Navasana accordingly or avoid it altogether. For example, instead of lifting both legs off the ground, you can keep one foot grounded and extend the other leg forward.

7. Use a wall for support: If you have trouble balancing in Navasana, try using a wall for support. Sit with your back against the wall and perform the pose while keeping your feet on the ground.

Remember to always listen to your body and make modifications as needed. With regular practice and proper precautions, Navasana can be a beneficial pose for building core strength, improving digestion, and toning abdominal muscles. But never sacrifice proper form or push yourself too far in pursuit of these benefits. Always prioritize safety over perfection when it comes to any yoga practice.

Conclusion

Navasana or Boat Pose is a powerful yoga asana that offers numerous benefits for the mind, body, and soul. By following the step by step instructions and taking necessary precautions, anyone can master this pose and reap its rewards. From promoting core strength to improving digestion and balancing emotions, Navasana has something to offer for everyone. So why not give it a try today and add this wonderful pose to your yoga routine? Your body will thank you!

Halasana

Halasana Or Plough Pose : How To Do It, Benefits, Step By Step Instructions & Precautions

by Yoga

Are you looking to add a new pose to your yoga routine that will stretch and strengthen your entire body? Look no further than Halasana, also known as the Plough Pose. In this blog post, we will guide you through how to do Halasana correctly, its numerous benefits, step-by-step instructions for beginners, and important precautions to keep in mind. Get ready to dive into this rejuvenating and challenging yoga pose!

Introduction to Halasana or Plough Pose

Halasana, also known as Plough Pose, is a popular yoga pose that offers numerous physical and mental benefits. This pose gets its name from the Sanskrit words “hala” meaning plow and “asana” meaning pose. It resembles the shape of a traditional Indian plow used for farming.

Halasana is an intermediate level inversion pose that requires flexibility and strength in the spine, arms, shoulders, and hips. It may seem challenging at first but with regular practice, one can easily master this pose.

Benefits of Halasana:

Halasana, also known as the Plough Pose, is a popular asana in yoga that offers numerous benefits for both the mind and body. The name of this pose comes from the Sanskrit words “hala” which means plow and “asana” which means pose. It mimics the shape of a plow, hence its name.

1. Stretches the Spine: As we spend most of our day sitting or standing in a forward-bent position, our spine tends to become stiff and compressed. Halasana offers a deep stretch to the entire length of the spine, improving its flexibility and relieving any tension or tightness.

2. Stimulates Digestion: The compression on the abdomen while performing this pose helps stimulate digestion by massaging the internal organs. It also improves blood flow to the digestive organs, aiding in better nutrient absorption and elimination of waste.

3. Calms the Mind: Inversions are known for their calming effect on the mind as they increase blood flow to the brain and release feel-good hormones called endorphins. Halasana specifically helps reduce stress and anxiety levels by activating our parasympathetic nervous system.

4. Tones Abdominal Muscles: Holding up your legs with your abdominal muscles in this pose helps strengthen them over time. It also engages other core muscles like obliques and transverse abdominis which support spinal stability.

Step by step instructions on how to do Halasana

Halasana, also known as the Plough Pose, is a popular yoga posture that helps in stretching and toning the entire body. It is an intermediate level pose that requires flexibility and proper technique to be performed correctly. In this section, we will provide detailed step-by-step instructions on how to do Halasana.

Step 1: Lie on your back with your arms resting beside you, palms facing down. Bring your feet together and relax your whole body.

Step 2: As you inhale, lift both legs off the ground and bring them up towards the ceiling at a 90-degree angle. Use your abdominal muscles to support your legs in this position.

Step 3: Exhale and slowly lower your legs behind your head until they touch the ground. Keep your knees straight throughout this movement.

Step 4: Place your hands on either side of your hips for support. If you are more advanced, you can also interlace your fingers behind your back while keeping them straight.

Step 5: Hold this position for a few breaths while focusing on relaxing any tension in your neck and shoulders.

Step 6: To come out of Halasana, gently release your hands if they were interlaced behind you and use them as support to lift yourself up slowly. Exhale as you lower each vertebrae one by one onto the mat until you are lying flat on the ground again.

Precautions to keep in mind while performing the pose

Precautions to keep in mind while performing the Halasana or Plough Pose are crucial for ensuring safety and maximizing the benefits of this yoga asana. Although this posture offers numerous physical and mental advantages, it can also be challenging and potentially harmful if not practiced correctly.

1. Warm-up: It is essential to warm up your body before attempting the Halasana. This will help loosen up your muscles and prepare them for the intense stretching involved in this pose. Failure to warm up can lead to muscle strain or injury.

2. Avoid sudden movements: When transitioning into or out of the Halasana, it is essential to do so slowly and mindfully without jerky movements. Sudden movements can put unnecessary strain on your neck, shoulders, and back, leading to injuries.

3. Listen to your body: Each person’s physical abilities are different; therefore, it is crucial to listen to your body’s signals while performing this pose. If you experience any pain or discomfort, ease out of the posture immediately.

4. Use props if necessary: If you have a tight neck or stiff shoulders, it is recommended to use props such as blankets or blocks under your shoulders for support. Props can help reduce strain on these areas and make the pose more accessible.

5. Avoid practicing during menstruation: Women should avoid practicing Halasana during menstruation as it involves inverted positions that may interfere with their natural flow of blood.

6. Do not force yourself into the full expression of the pose: The full expression of Halasana requires flexibility in the spine and hamstrings; however, forcing yourself into this position can result in injury. Gradually work towards increasing flexibility over time instead of pushing yourself beyond your limits.

7. Seek guidance from a certified instructor: If you are new to yoga or have any pre-existing medical conditions, it is advisable to seek guidance from a certified instructor before attempting this pose alone. An instructor can help correct your alignment and provide modifications according to your body’s needs.

Conclusion:

Halasana is a challenging yet highly beneficial yoga pose that can help improve overall physical and mental well-being when practiced regularly with caution and awareness. It is important to remember that every body is different, so do not compare yourself with others while practicing yoga and always honor your own limitations.

Garudasana

Garudasana (Eagle Pose) : How To Do It, Benefits, Step By Step Instructions & Precautions

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Are you ready to soar like an eagle and experience the strength and grace of this majestic bird? In this blog post, we will dive deep into Garudasana, also known as Eagle Pose. From its benefits for both the mind and body, to step-by-step instructions on how to properly execute this pose, we’ve got you covered. So grab your mat, take a deep breath, and let’s explore the world of Garudasana together!

Introduction to Garudasana (Eagle Pose)

Garudasana, also known as Eagle Pose, is an intermediate-level yoga pose that requires balance, flexibility and concentration. This powerful standing pose not only challenges the body but also calms the mind, making it a great addition to any yoga practice.

The name “Garudasana” comes from the Sanskrit words “garuda” which means eagle and “asana” which means pose. Just like an eagle soaring high in the sky, this pose symbolizes strength, grace and focus.

In this blog post, we will discuss how to do Garudasana step by step, its numerous benefits and some precautions to keep in mind while practicing it.

How To Do It

1. Begin by standing tall with your feet hip-distance apart.

2. Lift your right leg up and cross it over your left thigh.

3. Bend your left knee slightly and wrap your right foot behind your left calf.

4. Balance on your left foot while keeping your spine straight.

5. Bring both arms parallel to the ground with palms facing each other.

6. Cross your right arm over your left arm at the elbows and bring them together until they are perpendicular to the ground.

7. Hold this position for a few breaths while focusing on a steady gaze.

8. Slowly release and repeat on the other side.

Benefits of Garudasana

1. Improves balance: The one-legged stance in Garudasana helps develop balance and stability in the body.

2. Increases flexibility: This pose stretches various parts of the body including hips, thighs, shoulders, back muscles and ankles, improving overall flexibility.

3. Strengthens muscles: The balancing aspect of this pose engages multiple muscle groups such as legs, arms, core and back muscles leading to increased strength.

4. Stimulates digestion: Twisting poses like Garudasana stimulate abdominal organs aiding digestion.

5 .Calms the mind: This pose requires focus and concentration, which helps to calm the mind and relieve stress.

Precautions

– Avoid practicing this pose if you have a recent injury in your legs, hips or shoulders.

– If you experience any pain or discomfort, release the pose immediately.

– Do not force your body into the full expression of Garudasana. Gradually work towards it with each practice.

– Pregnant women should avoid this pose as it puts pressure on the abdominal area.

Garudasana is a challenging yet rewarding yoga pose that offers numerous physical and mental benefits. With regular practice and proper alignment, one can achieve strength, balance and focus through this powerful asana. Remember to listen to your body and modify as needed while practicing.

Tips for a Safe and Effective Practice of Garudasana

Garudasana, or Eagle Pose, is a powerful and challenging yoga posture that offers numerous physical and mental benefits. However, like any other yoga pose, it is essential to practice Garudasana with caution and care to avoid any injuries. In this section, we will discuss some useful tips for a safe and effective practice of Garudasana.

1. Warm-up: It is crucial to warm up your body before attempting any yoga pose, especially the more advanced ones like Garudasana. A few rounds of Sun Salutations or other gentle stretches can help prepare your muscles and joints for the pose.

2. Start with the basics: As a beginner, it is important to start with the basic version of Garudasana rather than going straight into the full expression of the pose. Begin by standing on one leg and crossing the opposite leg over it at the knee joint while keeping both feet firmly planted on the ground.

3. Engage your core: To maintain balance in Garudasana, it is essential to engage your core muscles throughout the entire duration of the pose. This will also help protect your lower back from strain.

4. Focus on alignment: Proper alignment plays a vital role in preventing injuries during any yoga practice. While in Garudasana, make sure your shoulders are stacked over your hips, arms are parallel to each other, and knees are aligned over ankles.

5. Use props if needed: For beginners or those with limited flexibility or strength, using props such as blocks or straps can be helpful in achieving proper alignment in Garudasana.

6. Avoid forcing yourself into the full expression of the pose: It takes time and practice to achieve advanced variations of poses like Garudasana safely. Never force yourself into a deeper expression if you feel discomfort or pain; instead, work within your limits and gradually progress as you become more comfortable with the posture.

7. Listen to your body: Pay attention to any sensations or discomfort in your body while practicing Garudasana. If you experience pain, dizziness, or shortness of breath, come out of the pose immediately and take a break.

Following these tips will help you practice Garudasana safely and effectively. As with any yoga posture, it is essential to listen to your body and honor its limits. With regular practice and patience, you will gradually build strength and flexibility in your body to achieve the full expression of Garudasana. Remember to always be mindful and enjoy the journey towards mastering this beautiful pose.

Conclusion: Incorporating Garudasana into Your Yoga Practice

Incorporating Garudasana into your yoga practice can bring numerous benefits to both your physical and mental well-being. This powerful pose requires balance, strength, and focus, making it a challenging yet rewarding addition to any yoga routine.

One of the main benefits of Garudasana is its ability to improve balance and coordination. By crossing one leg over the other while balancing on one foot, this pose engages the small stabilizing muscles in the body, helping to improve overall balance and stability. This can be especially beneficial for athletes or anyone looking to enhance their athletic performance.

Additionally, Garudasana also strengthens the legs, ankles, and hips. As you bend your standing leg and wrap your other leg around it, you are using these muscles to support yourself in the pose. Regular practice of Garudasana can help tone these muscle groups and increase their flexibility.

Moreover, this pose also helps release tension in the shoulders and upper back. The act of wrapping one arm under the other creates a deep stretch in these areas, which can be particularly helpful for those who sit at a desk all day or carry stress in their shoulders.

From a mental standpoint, incorporating Garudasana into your yoga practice can help cultivate focus and concentration. As you hold this challenging pose while maintaining steady breathing, you are training your mind to stay present and focused on the task at hand. This can have positive effects on reducing stress levels and promoting mindfulness.

However, as with any yoga pose, it is important to approach Garudasana with caution and listen to your body’s limitations. If you have any ankle or knee injuries or conditions that affect balance such as vertigo or inner ear issues, it is best to consult with a doctor before attempting this pose.

To incorporate Garudasana into your practice:

1) Begin by standing tall with feet hip-width apart.

2) Shift your weight onto one foot as you lift the opposite foot off the ground.

3) Cross your lifted leg over the standing leg, wrapping it as high as you comfortably can.

4) Bring your arms out to the sides and then cross them in front of your body, with one arm under the other.

5) If possible, bring your palms to touch and hold for a few breaths.

6) Release and repeat on the other side.

Remember to always listen to your body and modify the pose as needed. With regular practice, Garudasana can become a powerful tool in improving balance, strength, flexibility, and cultivating mindfulness in your yoga practice.

Mountain Pose

Tadasana (Mountain Pose): How To Do It, Benefits, Step By Step Instructions & Precautions

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Introduction to Tadasana (Mountain Pose):

Tadasana or the Mountain Pose is the initial all standing asana in the yoga system which forms the base for several other poses. Looks rather easy, but this is perhaps one of the most potent stances for the human body which can open a wealth of physical and mental advantages. The word “tada” signifies a mountain in Sanskrit which symbolizes stability and stillness, and hence the name of this pose.

Tadasana is often used as a starting position for other standing poses in yoga practice and can be practiced by yogis of all levels.

Benefits of Tadasana:

Tadasana holds a lot of benefits that go beyond the physical aspect of aligning the body. This pose has multiple positive effects on the body including:

1. Strengthens legs: These muscles include the thighs and the knees, and from this practice, practicing Tadasana often will help build strong legs. Ideally, if you maintain the positions longer, you will keep on experiencing the contraction of your muscles until they build up to become stronger.

2. Improves posture: It is now a culture that we spend most of our times leaning forward and therefore our postures have affected our bodies. Tadasana also helps modify the entire body posture because the spine assumes a proper alignment and realigns the imbalanced parts of the body.

3. Increases focus: When holding this yoga pose it is advisable to listen to your breath and in doing so, your concentration is most likely to be on some aspect of the pose.

4. Calms the mind: As mentioned earlier Tadasana involves immobilization which can go a long way in reducing the rate of thinking thus reducing stress and anxiety.

5. Enhances body awareness: Performing this position can assist you in developing an understanding of the body structure and how the separate areas as a whole effort contributes to stability.

Step-by-Step Instructions:

Follow these steps to practice Tadasana correctly:

1) ) Place your right foot parallel to the shoulder line, that is they should be hip width apart with toes facing forwards.

2) Stand on both feet to reduce the weight force on both the lower and upper limbs. 

3) Engage your thigh muscles and lift your kneecaps.

4) Lengthen your tailbone towards the floor, creating a neutral pelvis.

5) Roll your shoulders back and down, opening up your chest.

6) Keep your arms relaxed at your sides with palms facing forward.

7) Gently tuck in your chin to lengthen the back of the neck.

8) Softly gaze forward with a relaxed facial expression.

Precautions:

While Tadasana is generally safe for most people, it is important to keep these precautions in mind while practicing:

1. Avoid this pose if you have low blood pressure or suffer from headaches as it can further lower blood pressure.

2. If you have any knee or ankle injuries, consult a doctor before practicing this pose as it involves standing for an extended period on one leg.

3. Pregnant women avoid performing Tadasana without proper guidance from an instructor.

Tadasana is also a very basic and effective pose that has many beneficial effects on the body and mind, if practiced with precision. Pregnant women should try to avoid certain postures and stresses that their body does not let them do, and it is always advisable to consult the certified instructors. Although Tadasana may still seem difficult to you, it can strengthen, stabilize, and calm you when done correctly during a yoga session or in daily life.

Frequently Asked Questions about Tadasana:

1. Is Tadasana suitable for beginners?

Yes, Tadasana is a simple and basic yoga pose that can be practiced by anyone, including beginners. It is a great way to start your yoga journey as it helps in building strength and flexibility.

2. How long should I hold the pose?

It is recommended to hold the pose for 30 seconds to 1 minute, depending on your comfort level. You can gradually increase the time as you get more comfortable with the pose.

3. Can pregnant women practice Tadasana?

Pregnant women can safely practice Tadasana, but it is always advisable to consult with your doctor first before starting any new exercise routine during pregnancy.

4. Can Tadasana help improve posture?

Yes, practicing Tadasana regularly can improve posture and alignment of the spine. It also strengthens the muscles of the back, shoulders, and neck which are essential for maintaining good posture.

5. Are there any variations of Tadasana?

Yes, there are various variations of Tadasana that you can try based on your level of experience and fitness goals. Some common variations include Raised Hands Pose (Urdhva Hastasana), Half Forward Bend (Ardha Uttanasana), and Extended Triangle Pose (Utthita Trikonasna).

6.Is it normal to feel discomfort or strain while holding the pose?

It is common to feel some discomfort or strain while holding this pose at first, especially if you have tight muscles or limited flexibility in certain areas of your body like hamstrings or shoulders. However, if you experience intense pain or discomfort, it is important to listen to your body and come out of the pose slowly.

7.Can I do Tadasana if I have high blood pressure?

Tadasana is generally safe for people with high blood pressure; however, it is recommended to avoid raising your hands overhead if you have uncontrolled high blood pressure. It is always advisable to consult with your doctor before practicing any yoga pose if you have a medical condition.

8. Is there a specific time of day to practice Tadasana?

Tadasana can be practiced at any time of the day, but the best time would be in the morning on an empty stomach. This helps in energizing and preparing the body for the day ahead.

9. Can children practice Tadasana?

Yes, children can safely practice Tadasana, but it is important to guide them properly and ensure they are not putting strain on their developing bodies.

Tadasana is comparatively an easier but very effectual yoga pose that is beneficial in various ways for both physical and mental health. Whether you’ve been practicing yoga for a week, a month or for many years this health improving exercise is ideal to include in your program. Do not rush, pay attention to how your body feels, and what feelings are associated with the practice – these are important lessons that help unveil the real meaning of Tadasana. 

Conclusion: Incorporating Tadasana into Your Daily Routine

Tadasana if practiced regularly as a part of the daily routine could be of great help in correcting postures. It also corrects the spine and shoulder and hip alignment and strengthens the muscles of the stomach. By doing this pose at least once, you train your body to keep the right posture even if not holding the pose.

In addition to this, Tadasana also assists in the development of balance and stability in our bodies. Since you are standing straight with your feet placed on the floor, you exercise those muscles of feet and legs that help to balance the body. In the long run, it can reduce risk of falling and sustaining injuries due to balance issues.

They also act as calming poses to the mind because they facilitate deep and controlled breathing. In this pose, you can see that controlling the breath is one of the effective ways of clearing the tension and stress from the muscles and the brain. And with regular practice, it can help alleviate anxiety disorders too.

Homemade Juice

Fight Off Illnesses Naturally – 10 Homemade Juices to Strengthen Your Immune System

by Yoga

Every day, our bodies are exposed to different microbes in the air, water, and soil. And, some of these are disease-causing, as well. However, we do not fall ill daily, as the immune system inside our bodies is at work 24×7. The immune system fights off pathogens such as bacteria, fungi, viruses, and parasites, to name a few. You will get a sneak peek at the human immune system, in the yoga anatomy and physiology classes held at the best yoga schools in Rishikesh, like Gurukul Yogashala. 

Our immune system helps in fighting with several disease-causing organisms, counteracts changes in the body, and also helps in detecting toxins. If you have a strong immune system, you can fight against foreign pathogens, thus leading to fewer infections in the daily course of your life. A healthy immune system is mainly responsible for generating white blood cells and proteins that fight foreign toxins. Those with a strong immune system will also notice that their wounds heal quickly. 

Additionally, you will always feel energetic, if your immunity is strong. You can also make your immune system strong by exercising regularly. If that is not your choice, you can also do yoga. You can head to the hills, for yoga in Rishikesh, to recuperate from the cluttered life in the cities. It is there that you will learn about the nuances related to yogic practices, clubbed with a healthy lifestyle. 

You can enhance your immunity through better lifestyle choices and food habits. Today, we will discuss the edibles which you can include in your daily diet, so as to boost your immunity. But, first, let us understand how nutrition plays an important role in boosting immunity. 

Role Of Nutrition In Boosting Immunity 

Gurukul Yogashala is one of the prominent yoga schools in Rishikesh, where you can learn about the background of yoga and the role of food in enhancing one’s vital capacities. As one goes about their daily tasks, nutrition often takes a back seat. Most of you are busy chasing work deadlines or meeting family commitments. So, more often than not, you will grab a burger or unhealthy sandwich in the morning and rush to work. Additionally, most working people eat unhealthy, fried snacks at work. Ayurveda is the science, which leads the yogic realm. And, there are many different food choices mentioned underneath, that you will get to follow at the yoga school in India. 

The students and attendees, who enrol for the 200 hour yoga teacher training in India, or the retreat courses lead a Sattvic lifestyle, which relies on nothing but healthy and nutritious food. Some of the nutrients that are considered important for ingestion on a daily basis are Vitamin C, Vitamin D, antioxidants, and probiotics. You can get loads of these nutrients from foods like oranges, lemons, grapefruits, strawberries, tomatoes, beets, spinach, kale, and kefir, to name a few. Juices play an important role in turning your health around. Learn about the top ones here. 

Homemade Juices As Immune-Boosting Agents

  • Green Apple, Carrot, and Orange Juice 

This is a great combination if you are looking towards boosting your immunity. You get a generous dose of Vitamin C from apples and oranges. And, Vitamin A comes from carrots. It is present in carrots in the form of beta-carotene. Additionally, carrots also contain Vitamin B6, which helps in the growth and expansion of immune cells and antibodies. To add to it, oranges also supply the necessary reserves of Vitamin B9. 

  • Beet, Carrot, Ginger, and Apple Juice

This juice contains three root vegetables and is one of the perfect ones to boost your immunity. With all those anti-inflammatory ingredients, no inflammation will show up, if you happen to come in contact with bacteria or viruses. Say ‘Goodbye’ to colds, flu, and coughs. Ginger is another wonder ingredient which can positively impact patients, who are suffering from rheumatoid arthritis. 

  • Kale, Tomato and Celery Juice

Kale is the base ingredient of many healthy green juices. The tomatoes simply add that tang. You will get a generous supply of magnesium, manganese, potassium, Vitamin A, Vitamin B-6, Vitamin B-9, Vitamin C, and Vitamin K, from the above juice. The above nutrients are known for their anti-inflammatory quality, thus boosting your immune levels. 

  • Strawberry and Kiwi Juice

Those with a sweet tooth, and fond of fruits will love this juice. Packed with Vitamin C, it takes just one blender to puree the fruits and generate a glassful of healthy juice. You can also add probiotic yogurt, to boost the Vitamin D reserves. Probiotics also help in increasing the number of healthy gut bacteria. The juice is packed with numerous nutrients including calcium, manganese, phosphorus, Vitamin B1, B6, and B9. 

  • Strawberry and Mango Juice 

This is another sweet, but healthy concoction that anybody would love in the summer. And it is a very healthy way to satisfy your cravings. The mangoes have plenty of Vitamin D, while the extra almond milk that you can add, supplies a generous dose of antioxidants. Additionally, the almond milk also contains calcium and Vitamin E. 

  • Watermelon Mint Juice 

Watermelons are very nutritious and delicious to the core, and loved by all. Moreover, they also contain Vitamin C and arginine. These nutrients can give a huge boost to the immune system. The heavy water content is a bonus, as the human body is mostly made up of water. You can make juice with the fruit pieces and fresh leaves, to add a dash of minty flavour to the juice. Moreover, you can even carry it with you, wherever you go. 

  • Celery Juice 

This is another very popular immunity-boosting juice that you can go for, in your busy life. One of the main reasons, behind a lack of immunity, is less water in the body. Celery, on the other hand, is 94% water. So, all those of you, who are bored with plain water, can have it. It is a healthier as well as a tastier option. The students who undertake the yoga teacher training also get to have such wonderful concoctions as long as they stay on the yoga school premises. 

  • Tomato Mint Juice 

This is another healthy and tasty juice, which can make you healthy and your immune system strong. The juices extracted from these wonder vegetables and greens, supply the body with huge amounts of antioxidants and also regulate digestion. Furthermore, tomatoes are rich in Folate, Vitamin C, and potassium. It aids in immune function and also supports mental health. So, you can go for it, anytime. 

  • Cucumber, Kale, and Spinach Juice 

If it’s winter, then this is something you just cannot miss. Juice up the above ingredients in a blender, and have it. This healthy drink will give a huge boost to your health in the winter months. Cucumber provides that much-needed hydration, while Kale and Spinach have Vitamin C, K, Folate, Iron, Potassium, and Zinc. These are great immunity boosters. 

  • Orange and Basil Juice 

Ayurveda also mentions the use of different varieties of herbs, among which basil is one. And these are the highlights of the winter months. Have them aplenty to boost your immunity. Vitamin C from oranges needs no introduction, and basil is a holy herb with loads of benefits. This revitalizing drink is just perfect for good health. Asians consider it an ancient herbal medicine. The antibacterial action also helps prevent fevers. 

Incorporating Juices Into Your Routine

You can start the day with the above juices, to give your day a jumpstart. The above juices can also give a kick to your metabolism. Replace your morning tea and coffee with the same. Additionally, you can marinate some of the food that you eat with the above juices, as marinade. Some people are also choosing juices for snacking, today. 

Conclusion

At Gurukul Yogashala, one of the most renowned yoga schools in Rishikesh, you will be able to develop a feeding routine around the above concoctions. And the habit stays on. Join the popular 200 hour yoga teacher training course in Rishikesh, and give a healthy direction to your life. Enhance the functioning of your immune system today, and live a healthy, and infection-free life thereafter.

Benefits of Practicing Yoga Daily

The Benefits of Practicing Yoga Daily – Why It’s Essential for a Healthy Lifestyle

by Yoga

During the last decade, the world has shown a huge inclination towards yoga. The shift in mind-set had already started, as many were already aware of the ancient science and associated knowledge. The pandemic cemented the belief that yoga can actually help in both preventative maintenance and disease management. Today, medical professionals also advise patients to choose yoga as an alternative mode of treatment, alongside Western medicine. You will come across different retreat courses that start from a minimum duration of 3 days being held in places like Rishikesh. There are many who aim to become yoga teachers, and for them, there is the 200 hour yoga teacher training in Rishikesh. 

You can check the vast variety of yoga programs offered by Gurukul Yogashala, which is the oldest yoga school in the region. If you delve into their courses, you will find retreats of various durations and full-fledged yoga courses for teachers as well. Gurukul Yogashala is the oldest Ashtanga yoga school in Rishikesh offering the best 200 hour ashtanga yoga teacher training in India. So, if you want to ride the yoga wave, then this is the place to be. 

What Is Yoga?

But, before we get into the myriad benefits that yoga offers, you must know what it is all about. Yoga is not just limited to the inversions, twists, forward bends, and shoulder stands that we all grew up seeing. It delves deeper than these. Yoga also comprises various practices such as Pranayama, meditation, and Kriyas. The best thing about yoga is that anyone can do it, irrespective of background and religion. Yoga is deeply spiritual in nature, and also has a huge emotional and mental impact. Moreover, it is on and above the physical postures or breath, as well. 

True yoga will help you to move towards a greater union, of that of the self and the universe. Additionally, it also depicts the union of the male and female energies that rule every object in the universe. According to Patanjali’s Yoga Sutras, there are eight limbs, which if embraced, can help you to lead a fruitful and worry-free life. If you happen to join the best yoga teacher training course in Rishikesh, at Gurukul Yogashala, then you will quickly realize the benefits. 

If you practice yoga daily, then you can live a healthy life for a long time, devoid of any disease. Yoga can impact us on different planes. Find out more about that here. 

Physical Benefits Of Yoga 

  • Yoga is one of the best exercises, for the development of flexibility. It can stretch your muscles and make you less tired. You will soon start noticing the benefits, once you keep doing yoga practice regularly. If you want to see the benefits right away, you can join a yoga teacher training course in India. Gurukul Yogashala organizes short-term retreat programs as well, which can give you instant benefits in the way you look and feel. 
  • Strength building is another advantage that you get in the realm of yoga, without hitting the gym. Hatha Yoga happens to be the perfect anecdote for it. It establishes the ground for yoga practice, while balancing and stabilizing as well. 
  • You can correct your posture, through the practice of yoga. Most people work at a desk during office hours, which leads to postural problems. A retreat course can help you get the same right, under the proper guidance of the teachers at Gurukul Yogashala, which offers the best yoga retreat program in Rishikesh. 

Mental Or Psychological Benefits Of Yoga 

Yoga activities like asana, breathing, and meditation can have profound effects on mental and psychological health. According to various studies, yoga practices have proven beneficial in the below cases. 

  • When you practice yoga, happy hormones are released from the brain. These mood- boosting chemicals are dopamine and serotonin, among others. You must be wondering, how it is so, when yoga movements are so slow and controlling? So, in reality, yoga movements may be controlled, but they elevate the heart rate. Thus, stimulating the release of brain chemicals. 
  • You will also hear about doctors asking mental patients to get yoga therapy. In fact, there is a separate stream altogether, which is called Yoga-Psychotherapy, which deals with mental issues. It is believed to relieve depression to a huge extent. 
  • Yoga practice also reduces stress levels. And that is probably why so many individuals are travelling to Rishikesh, the Yoga Capital, globally, to indulge in yoga for a few days at a stretch. The tightening and relaxing activity of the muscles contributes towards relaxation. 
  • Yoga practice regularly can also ease anxiety. Deep breathing is one of the methods that help in controlling anxiety. 
  • You will also be able to get rid of sleep issues, if you practice yoga regularly. The best way to learn the exact processes is from a trained yoga teacher, through a yoga certification course in Rishikesh. 

Gurukul Yogashala, the best yoga school in Rishikesh, India can help you to adopt a yogic lifestyle, which is beneficial for both your physical and mental health. But wait! There is a third side to it, as well. Yes, we are talking about the spiritual side. 

Spiritual Benefits Of Yoga 

  • Yoga teaches self-awareness, through the practice of mindfulness. You can realize your true potential, once you stop getting distracted due to the outside clutter and look within. This can help you to correct your fallacies and develop good habits as well. 
  • You can develop a divine connection with the universe, which can pave the pathway for manifestations. This can lead to a greater sense of spiritual purpose not only for you, but for those around you. 

You can introduce spirituality into your yoga journey, by setting intentions whenever you can, during your yoga practice. Additionally, breath works can also help you become more spiritual, by quieting the mental clutter. Alternate nostril breathing is one such practice, which can help you in attaining the right spiritual bend of mind. Studying yoga philosophy can also bring about a profound change in your attitude towards life in general. The lectures of the Gurus at Gurukul Yogashala are truly life changing. The internationally certified yoga course in India, can help you discover your true goal in life through its discourses. 

Final Words 

If you want to live a wholesome and healthy life, then incorporating yoga into your schedule is very important. Gurukul Yogashala is one of the top yoga schools in India, with different courses created for every individual. Whether you want to deepen your yogic skills or want to teach later, the school is the best for you. Adopt yoga practice for a healthy and lively existence. Change your views on life, through this ancient scientific learning.

Vegan Diet

The Top 5 Health Benefits of Following a Vegan Diet

by Yoga

There has been a lot of upheaval in the health industry of late. This change has swept through the world many different food habits, especially in retaliation to Covid-19. People have become all the more conscious about what they are putting inside their bodies. One term that has entered our daily conversations in this realm is Veganism. You will hear about veganism, vegan diets, vegan ice creams, and so on. The western countries are affected to a huge extent. All those who were purely concentrating on a vegetarian diet, are stressing on more. Veganism is one of the specialized diet plans, to capture your attention today. 

So, what is veganism? Is it a new fad diet or a stylish diet plan? A vegan diet is a diet plan that is devoid of any sort of animal produce. It can be meat, dairy products, and eggs. Some people will not take honey as well, as it is sourced from the live bees’ hive. A vegan lifestyle is said to have lots of offerings towards the environment. Yoga schools in India are also adopting the diet plan, and have amalgamated it as a part of the Sattvic diet, as laid down in the Vedic texts. If you are a Vegan and want to travel to India, then you can now do so without any apprehensions. Gurukul Yogashala is one of the prominent schools in Rishikesh offering holistic wellness education. They also offer vegan food. 

So, before you start unearthing the benefits one after the other, it is important for you to go back to the background of Veganism. Let us understand why people go vegan and what they are supposed to avoid.

Foods That Vegans Need To Avoid 

 Vegans need to avoid the following food groups. 

  • Meat and Fish – Beef, chicken, pork, mutton, shellfish.
  • Eggs – Additionally, vegans also avoid cakes made with eggs.
  • Dairy Products – milk, cheese, butter, ghee, cream and foods made with these ingredients.
  • Animal-derived Products – honey, gelatin, shellac, casein, etc. 

You will not find the above foods at any holistic health and wellness den in India, like the yoga school in India. 

Reasons Behind Turning Vegan

  • Ethics – This is one of the first reasons why people turn vegan. Ethical vegans believe that all creatures living on this planet have the right to life and freedom. It also stresses the fact that animals also have a consciousness. This is the main reason why vegans refuse to touch animal produce. The animals who are not directly killed for meat or their fur, also have to go through immense psychological distress. According to modern farming practices, where scarcity of space is a reality, animals are always physically and psychologically bound. Many animals are made to survive away from their babies as well. Take the example of sheep being robbed of their fur, or bees being captured and kept in dirty conditions for their produce. Calves are also killed, as they are considered a surplus in the meat industry. Then again, male calves are slaughtered as they serve a minimal purpose. These actions go against the principles of yoga, which lays special importance on Ahimsa. Ethical vegans believe that silk, fur, wool, eggs, milk, and honey are obtained through the exploitation of animals. This is the reason why ethical vegans will not touch milk or eggs. 
  • Environment – Many people are choosing to turn vegan, due to their impact on the environment. It has been revealed by constant studies, that animal agriculture and husbandry lead to the emission of greenhouse gases, which is responsible for climate change. Those who eat meat reportedly are responsible for twice the amount of greenhouse gas emissions than those who follow a vegan diet. So, if one eliminates meat and any sort of animal produce, it leads to lower emissions of greenhouse gases. So, the vegan diet is more effective than the vegetarian diet. More of earth’s resources such as grass, are used up in feeding animals rather than human beings. To grow the plants, a huge quantity of water is also wasted, which could have been put to good use. So, if one does not stop these actions, the earth could run out of resources in the next 25 years. 
  • Health – This is the next reason why people turn vegans. It has huge health benefits. We will discuss this in an elaborate manner in the forthcoming sections. The yoga schools in India are also making special provisions for vegan students, owing to their impact on the environment and earth. Moreover, if you happen to enrol for one of the holistic modalities in India, you will get the benefit of a vegan diet at the school ashram. Those looking for holistic retreats also get the same advantage. 

5 Absolute Health Benefits Of Going On A Vegan Diet 

From people seeking weight loss to those who want to manage their chronic illnesses, veganism has loads of benefits. 

  • A vegan diet is highly nutritious. You first eliminate meats and animal products from the diet plan. This will eventually lead you to seek other food avenues. The replaced diet may consist of whole grains, fruits, vegetables, leafy greens, nuts, seeds, beans and herbal teas. These foods make up a huge part of the vegan diet. You will be able to extract more fibre, antioxidants, and plant nutrients from the above ingredients. These food groups are also very rich in potassium, magnesium, folic acids, and Vitamins. To make up for the absence of iron, which is not readily available in plant foods, you can rely on supplements. 
  • Those looking to lose weight should definitely give the vegan diet a try. Observational studies have revealed that those who are on a vegan diet tend to be slimmer. Various studies have also revealed that those who are on a vegan diet, have lower BMI. Vegan diets have proven effective for those who have excess weight or Diabetes. A plant-based diet also keeps the blood sugar levels in control. Vegan diets are associated with reduced calorie intake, which aids in weight loss. Moreover, they contain excess dietary fiber. So, this will be the next point of discussion here. 
  • A vegan diet lowers blood sugar levels and also improves kidney function.  It has been observed that eating a vegan diet reduces the risk of developing Type II diabetes. The same diet also comes in handy, in reducing the damage to kidneys, which is an after- effect of excess blood glucose. Most plants release simple sugars, which are easily digested and give the above benefits to be exact. You will be able to learn about such food and lifestyle choices as a part of the 200 hour yoga teacher training in Rishikesh, as well. 
  • The consumption of a vegan diet also leads to a reduction in the likelihood of cancer occurrence. Legumes, fruits, and vegetables have phytoactive substances that help in negating the effects of carcinogens in the human body. 
  • A vegan diet is also extremely beneficial for your gut health. There are neurons in the gut, similar to ones in the brain. So, your gut health and brain health are interrelated. What you put inside, affects your brain function as well. A microbiome is also created when you have lots of plant-based foods. This diverse microbiome helps in fighting off diseases.

Conclusion

If you are looking towards a holistic lifestyle, wherein you can also fit in a vegan diet, then you must join a school like Gurukul Yogashala, which professes this very idea of veganism. This is the right diet that can not only fix your body, but your mind as well. If you join a yoga teacher training in Rishikesh, you will be able to relish the benefits of a vegan diet along with yogic kriyas.

Yogic Cleansing Techniques

Discover the Benefits of Shatkarmas – A Deep Dive into Yogic Cleansing Techniques

by Yoga

If you are practicing asanas, but still feel stuck somewhere in your life, then you may need something extra. Apart from working out the exterior, interior cleansing is also very important. When your biological organs are stable, you have to spend less effort in their operation. On the other hand, if you have issues with your regular physiological processes, then you might find it difficult to concentrate on higher avenues. If you happen to join a yoga school in Rishikesh, like Gurukul Yogashala, you will find different cleansing and purification processes. 

Shatkarma is one of them. These are a set of yogic cleansing procedures, which not only clear the body internally, but also deliver clarity of the mind. You can learn about them in the 200 hour yoga teacher training in Rishikesh. It is a treasure trove of valuable knowledge which has the power to aid you in your yogic journey. 

Before discovering the myriad benefits that these Shatkarma kriyas have, you should study about them and know what they are and which areas of the body they target. 

Decoding The Shatkarmas 

Shatkarmas are a set of body purification techniques, in the realm of Hatha Yoga. These prepare the body for higher pursuits. ‘Shatkarma’ the word signifies six actions. You will find a mention of these in the Hatha Yoga Pradipika. You can call these texts ‘the Bible’ of yoga literally. Additionally, you must also take note that you should learn and practice these kriyas at the best yoga school in India, before you attempt them on your own. Any wrongdoing on your part, can turn the benefits of such kriyas into negative attributes. Gurukul Yogashala is one of the topmost yoga education centres in India, where you can learn these in complete detail. 

For now, we have listed the various Shatkarma kriyas underneath, for you to follow and understand. It requires huge commitment on the part of the yoga practitioner, to do these. So, understand them completely, before attempting them. 

Types Of Shatkarma Kriyas 

Dhauti Kriya

This is the second Shatkarma Kriya that we are going to discuss here. You will read about this in great detail and also get to do hands-on practice in the best yoga teacher training course in Rishikesh. This is an alimentary canal cleansing procedure, in which there are different categories. 


  • Antar Dhauti is a procedure, in which one has to swallow a soft cotton fabric and then draw it out. This brings all the dirt from the throat and stomach.

  • Varisara Dhauti is another category of Dhauti, in which one has to drink saline water on an empty stomach, which is then eliminated after performing certain yogic postures, through the anus.

  • Danta Dhauti involves cleansing the gums and the teeth. 

  • Vyaghra Dhauti is another Dhauti procedure, which you can practice on a full stomach, or 3-4 hours after eating. It mainly involves vomiting the undigested food particles, which otherwise leads to uneasiness. The tiger is also believed to eliminate such stale food, in the same manner. 

Basti Kriya

It is a colon purification technique, also called yogic enema. This mainly targets the large intestine. It helps in the removal of stale stool and trapped gas. There are primarily two types of Basti. They are Jala Basti and Sthala Basti. The former is a water-based technique, in which one has to sit submerged in water, till the navel. This is followed up with Uddiyana bandha and Nauli Kriya. Water is drawn inside the rectum and released outside. This helps in eliminating harmful toxins. The second process is an air-based approach, in which you are supposed to draw air into the anus, while sitting in a specific yoga posture. The air helps in cleaning the internal organs. 

Neti Kriya

It is the kriya that helps in clearing out the nasal pathways. Moreover, it also leads to a balanced mind. If you suffer from sinus issues, then also this is going to help you a lot. There are two types of Net – Jal Neti and Sutra Neti. If you practice any of these procedures without fail early in the morning, you will be able to get rid of excess mucus, and also manage your respiratory illnesses. The nasal pathways are also the pathways for ‘Prana’. So, if they are blocked, fresh ‘Prana’ cannot enter the body. 

You have to get hold of a few pieces of equipment, for Jal Neti. They include a Neti pot, warm saline water, and a handkerchief. You need to sit down in a deep squat position, and pour the water through the spout into one of the nostrils. The septum has a hole, through which the water moves out of the other nostril. The same needs to be repeated on the other side as well. Secondly, in the case of Sutra Neti, one needs to pass a cotton thread through the nostril and take the same out through the throat. Gentle pulling accompanies, which is said to help the incumbent get rid of the grime and dust inside. It is also used for several spiritual purposes, and helps in opening the Third Eye. 

Trataka 

This is a purification technique for the eyes. Moreover, if you practice this regularly, you will get better mental clarity. In this method, you are supposed to gaze at a still flame, or a point on a wall. The gaze has to be blinkless. Apart from improving eye health, it also enhances the functioning of the nervous system. 

Nauli Kriya 


It is the third type of Shatkarma Kriya, in which you have to massage the abdomen through fast movements. It is a self-massage technique, which not only tones the muscles but also improves the functioning of the internal organs. The process can be segregated into three steps, central isolation, lateral isolation, and abdominal churning. This practice also stimulates one’s appetite. 

Kapalbhati


This is a Shatkarma Kriya and also a Pranayama. The inhalation in this procedure is more passive. Whereas the exhalation is active, wherein you throw out stale air from within, with full force. You have to do this in quick succession. It also improves the brain functioning, removes sleeplessness, and also aids in meditation. It is a great practice for respiratory disorders, as well. 

Final Words

The above cleansing and purification techniques assume a lot of importance in the yogic realm. The internal organs are continuously exposed to threats, due to lifestyle choices. This imbalance can create disruption in your mental thought processes as well. Thus the practice of Shatkarma Kriyas assume a lot of importance. At Gurukul Yogashala, you will be guided with the right lifestyle practices, diet and cleansing techniques. You can utilize these ancient cleansing techniques, used by the sages and seers. They can help you to reach the higher dimension as well. When the body is clean, you can concentrate on the upliftment of the soul. Joining the top most yoga school in Rishikesh will help you to learn and manage your health better. So, cleanse!


Flexibility and Strength

Boost Your Flexibility and Strength with These 9 Dynamic Yoga Poses

by Yoga

Who does not want to look good these days? With social media becoming an important part of our lives, looking fit is a prerequisite. If you work on your flexibility and strength from an early age, then you will face fewer injuries in the daily course of your life. Those who have a flexible and strong body will be able to push off bone issues to an older age. Moreover, you will be able to boost your energy levels. There will be better coordination and a lower risk of falling. There are several ways through which you can increase your strength and flexibility. Aerobic exercises and weight training are possibilities, which people will tell you about. However, there is this ancient modality called yoga, which makes things even better. Joining a yoga school In Rishikesh will open up a whole world of possibilities for you. 

Anyone can take up yoga, and that too, at any age. It is great for seniors as well. Gurukul Yogashala is one of the top yoga schools in India, seeing an influx of older yoga practitioners these days. Before we suggest some dynamic yoga poses to boost your strength and flexibility, know what they are and how the body utilizes them. 

Flexibility And Strength – How Yoga Can Help?

If you can move your limbs and your body at the joints, unrestricted, then you are flexible. The joints are surrounded by soft tissues. If the tissue is soft and elastic, then the range of motion is good. If you have been idle for a long time, it can lead to shortening of the soft tissues. Thus, leading to a loss of elasticity. Strength is another multi-faceted attribute that affects the body. It mainly comprises stamina and endurance. But strength is different, for different people. If you go by its scientific definition, strength is a combination of the number of muscle fibres that go into the execution of a movement. If you have both strength and flexibility, you achieve a balance in your body movements. Additionally, you do not get tired that easily. 

Yoga is an ancient healing practice, through which connective tissue lengthening takes place. Connective tissues mainly comprise bones, muscles, cartilage, fascia, ligaments, tendons, and scar tissue. They also contain collagen and elastin. Collagen provides strength, whereas elastin provides elasticity. Yoga can stretch the connective tissues, due to the long holding time. However, there is more to yoga than you thought. Yoga can also increase your strength and stamina, through weight-bearing postures. They include postures in which you have to hold your own weight. Arm balances are a great example of the same. If you lack flexibility and strength, then you are more likely to suffer from injuries like strain, swelling, and cuts. 

Practicing yoga can boost your short-term as well as long-term health. You can also join a yoga school in Rishikesh to get guidance. So, let us learn about a few dynamic yoga postures which will lend a hand in increasing your strength and flexibility. 

9 Dynamic Yoga Postures For Increased Flexibility And Strength 

  • Janu Sirsasana – This is the first asana that we are going to talk about today. In this posture, you have to sit with the legs outstretched in front of you. Thereafter, you have to fold one leg, hooking the soles of the feet into the inner thigh of the opposite leg. Inhale and raise the arms on either side of the body and fold down from the hips on the stretched leg, while exhaling. Elongate the spine by stretching internally. The chest should be open and the shoulders relaxed. You can try to bring the forehead in contact with the knees, if possible. This is an excellent asana or pose for stretching the body. The yoga school in Rishikesh, Gurukul Yogashala also includes this pose or asana as a part of the yoga teacher training course in India.
  • Dhanurasana – This is a very popular pose which you can practice to stretch the body, from head to toe. This is a prone position pose, in which you hold the feet, by bending the back. The gaze has to be in front, while you are at it. The body resembles a bow, ready to be strung. You can increase the intensity of this asana, by deepening the pose and lifting the thighs and your chest completely from the mat. The belly area in contact with the mat, can give you the best stretch ever. Alongside, this asana if practiced regularly, also reduces overall body fat. 
  • Ardha Matsyendrasana – This is another fabulous spinal twist asana, which you can do with some practice. If you practice this asana regularly, your spinal elasticity increases. This asana also improves the performance of your digestive organs. Since this is an intense asana, you must ensure to practice it, on an empty stomach. Even if you maintain the posture for 30 seconds, it will surely impact your overall health. 
  • Halasana – This is an extremely beneficial posture, which can give the entire spine, legs, and shoulders a thorough stretch. Moreover, it also opens the back and chest muscles. In this asana or pose, you have to lie down on the mat in the supine position, with your hands by your side. Slowly lift both legs and take them over your head to the other side. Keep the hands with palms down on either side of the torso. You have to gaze towards the thighs, while in the final position. You will also get a few other benefits, if you practice this asana with full enthusiasm. Learn about such poses in the 200 hour yoga teacher training course in India, at Gurukul Yogashala.  
  • Anjaneyasana – This is also called Hanumanasana.  This is a deep lunging position, in which you have to bend one leg at a time, while the other leg is stretched back. The thigh of the bent leg remains parallel to the mat. You have to take both the arms from each side and join the palms above the head. This will help in opening up the ribs and stretching the chest region. The more you bend your back while doing this asana, the more effective it is on the overall body. It stretches and strengthens the muscles of the body, along with the joints and other organs. Your balance and stability will also improve manifold if you regularly do this asana. 
  • Ardha Chandrasana – This is the half-moon posture, which is a basic stretching cum balancing posture. It mainly benefits the lower back muscles, chest, and belly region. This is one of the postures in the 12-step Sun salutation. You stand in the Tadasana pose, with the spine straight, and the feet together. Bring the hands together in front of the chest, while joining the palms and forming the Anjali mudra. Inhale and slowly raise the hands together with the palms joined, and bend the body backwards. Tilt the head backwards a little bit, while keeping both knees straight. This is an excellent posture for flexibility. 
  • Chaturanga Dandasana – It is a strength-building asana, in which your body stays parallel to the floor. You have to support the entire weight of the body on your palms and toes. It is extremely beneficial, when it comes to strengthening the core. Moreover, it improves shoulder stability and wrist strength as well. You will also learn to be more aware of your body and also increase mindfulness. 
  • Bhujangasana – This is the all-important Cobra pose. You will find this posture to be extremely easy and well-suited for beginners. This is a prone position asana, in which your feet are together and the hands are by your side. Thereafter, you are supposed to take the hands with palms facing down, beside the shoulders. Propel your chest upwards with full force, and gaze at the ceiling. The back has to be bent as much as possible.  This asana increases arm power and also stretches the back muscles. 
  • Navasana – This is an excellent strength-building asana, in which the body nearly forms a V-shape, with the upper body and the legs afloat. You are left to balance yourself on the buttocks. The hands remain stretched in front. Gaze in front of you for maximum focus. This strengthens the buttocks, the abdomen, and the back. It also teaches you balance. You can learn all of the above under the trained yoga experts at the Yoga school in Rishikesh, like Gurukul Yogashala. 

Final Words

You can join the best 200 hours yoga teacher training course in Rishikesh, at Gurukul Yogashala to know more about the yogic realm. The school takes a goal-oriented approach to solving all sorts of body issues. You will also learn the scientific background of the postures, apart from various modifications to suit different body types. This helps you to cater to not only yourself, but others as well. Thus, this is the right place, from where you can start your journey toward fitness. So, go for it.