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Boost Your Flexibility and Strength with These 9 Dynamic Yoga Poses

May 8, 2024

by Gurukul Yogashala 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.

Beginner-Friendly Yoga Sequences : A Step-by-Step Guide to Starting Your Home Practice

May 7, 2024

by Gurukul Yogashala Yoga

Yoga has managed to capture the attention of people, globally today. All those, who were not aware or probably not ready to accept it as a healing modality, have more interest in this ancient healing science than ever before. Many of you may have queries, if you can start a yoga practice, even if you have never done yoga before. And the answer is ‘Yes’. You can start yoga practice no matter your religious background, work background or health status. The older generation, who have crossed sixty years, are also joining the program. The 200 hour yoga teacher training in Rishikesh, is one of the most popular courses that you can start with. Gurukul Yogashala is one of the most popular yoga schools teaching a variety of yoga styles today.

Those who want to develop some sort of familiarity with yoga can start following the home practice schedule mentioned in this blog. Additionally, you need to create a sacred space that is free from distractions and also prepare the body and mind.

How To Create A Sacred Space For Yoga Practice At Home?

If you want to sink yourself into the realm of yoga, you need to create a space that is dedicated to this practice. A distraction-free environment is extremely important. So, you could choose a spot within your house that is not accessible to others.

There is particularly one single thing that can help you to jumpstart your yoga practice from home. And it is none other than the yoga mat. It helps in preventing slippage, which can lead to injuries.
Choose a space with some natural lighting. It will aid your practice and also help the body produce more Vitamin D.
If you are a beginner in yoga, then you can invest in a few props, like yoga bolsters, cushions, straps, and blocks.
You must ensure to keep the place clutter-free and organized.
Lastly, decorate the space with some crystals and a nice tapestry. You can also light a small candle and incense.

You will find the same ambience at the yoga school in India, Gurukul Yogashala. The infrastructure at the school is unique and conducive to your yoga journey.

Preparing the Body And Mind For Yoga Practice

When starting yoga practice for the very first time, you must warm up a bit. Stretches are essential, as they help in avoiding injuries. You must ideally practice on an empty stomach, as there are some folds and twists in the yoga process, which can interfere with the digestive process. Hydration is also very important, if you are living in a tropical place. Excessive sweating can lead to dehydration, otherwise. When starting your yoga practice for the first time, ensure to take it easy. You can start slow and then speed up, as you get accustomed. The best yoga schools in Rishikesh, follow such guidelines for maximum efficacy.

Now, let us guide you through a few beginner-friendly yoga poses.

A Stepwise Guide To Start Yoga Home Practice

Mountain Pose – This is one of the easiest poses that one can start with. Some yogis will also call this pose, the ‘Mother of all poses’. This is a foundational pose in yoga. You can develop awareness and balance, through grounding with the two feet, in this extraordinary posture. However, it is not that hard.

You need to stand with the feet joined, and the arms by your side. Ground the feet, and then straighten both the legs, tucking the tailbone inside. Engage the muscles of your thighs and inhale, lifting the hands in the same rhythm. Imagine the spine elongating. Thereafter, release yourself by dropping the shoulders and bringing back the hands to the original position beside the torso. You can also focus on alignments, through this simple, yet effective pose. You can learn about such nuances, as a part of the yoga teacher training course in India. Gurukul Yogashala has the best teachers, who lay particular stress on body alignments. These go a long way in your yoga practice, often preventing injuries and bestowing one with huge benefits.

Cat/ Cow Pose – This pose is one of the best that beginners can start with. It is a good pose that helps in the strengthening of the spine, along with loads of other benefits. Cat-Cow pose is a breath-focussed pose which is extremely useful in breath works. It is a deep breathing practice, which also enhances the awareness of the practitioner. It is a gentle pose in yoga, in which you have to alter positions between two different asanas or poses. One involves rounding the spine, with the core muscles drawn in, while the other position involves sinking the spine towards the floor, with the gaze upwards. It imparts flexibility to the beginner. The pose is great for someone, who has never done yoga before, and can help you to become agile.
Downward Facing Dog Pose – This is another very easy, yet effective yoga asana or pose. In this pose, you have to support the entire weight of your body, on your palms and soles. The head hands low, below the level of the heart, which enhances blood delivery to the face and brain. Your buttocks point towards the ceiling, in this pose. The main focus of the pose is to keep the spine straight and long. If you find yourself, rounding the back to gain perfection, you might as well keep the knees bent. This pose strengthens the entire body, and prepares you for the ultimate yoga journey ahead. At Gurukul Yogashala, you will get the best knowledge about the intricacies of the pose. So, you can join the 200 hour yoga teacher training in Rishikesh at the same place, to perfect the alignments.
Warrior I Pose – This is another beginner-level yoga pose, which you can navigate to easily, from the Tadasana or Mountain pose. It is an extremely beginner-friendly pose, in which your feet are a foot or two apart. With one leg bent, with the thigh positioned parallel to the floor, the other leg remains stretched behind. You need to stretch out the arms above the head, joined at the palms. This is extremely effective in creating that perfect balance in your body. You can also correct your posture with the regular practice of this asana. It also stretches and strengthens the legs. The shoulder joint mobility and hip joint mobility also increases as a result of its regular practice. This pose or asana is also included in the yoga teacher training in Rishikesh.
Child Pose – This is another beginner-friendly restorative asana, which you can do after a tiring session of yoga. It is the most important resting pose, which helps you to reconnect with your breath. This pose gives a gentle stretch to the muscles of the shoulders, hips, thighs, neck, and ankles. Moreover, it imparts mindfulness to your practice. You will learn to listen to your inner voice, while practicing this asana. Although this is a resting pose, the form is important. Learn it under trained experts at the best yoga school in Rishikesh, Gurukul Yogashala and get the right benefits.

Final Words

While practicing the above beginner-friendly poses, you must also keep in mind the breathing technicalities. Inhalation, exhalation and retention are also an important part of the practice. You must enrol for a yoga teacher training course in India, to get the best knowledge related to the same. Pranayama is also an important inclusion, which you will learn about, as a part of the course. Moreover, you should learn the Hatha Yoga style first, as it is beginner-friendly. Join Gurukul Yogashala, to get the best advantage today. Start your home practice, after receiving proper guidance from the masters of yoga.

How Sattvic Food Can Help Improve Your Mood and Mental Clarity

May 2, 2024

by Gurukul Yogashala Yoga

While practicing yoga, you might have to come face-to-face with the term ‘Sattvic’ repeatedly. To a few, this is very elusive. However, this term is not just limited to the realm of yoga. Ayurveda is the sister science, which gave birth to the idea. In yoga, we all will be applying its principles. If you join the best yoga school in Rishikesh, Gurukul Yogashala, you will learn about the guna ‘Sattva’ and ahara ‘Sattvic’ as a part of the course modules.

Pure and nourishing food is called ‘Sattvic’ and such foods are said to promote mental wellness, physical wellness, and spiritual wellness. Gurukul Yogashala takes proper care of the attendees at the school, by providing them with the best Sattvic ahara, which is important for all-around growth.

Such foods are mainly vegetarian and vegan. Moreover, these foods do not have any artificial additives or preservatives. Fruits, vegetables, whole grains, and pulses are included in the Sattvic diet.

Know About The Sattvic Diet

The Sattvic diet is a part of an expansive and much healthier lifestyle, according to Ayurveda. This ancient lifestyle includes practices such as asana, meditation, and mindfulness. Food is also an important attribute. At Gurukul Yogashala, you will be encouraged to have only fresh and seasonal foods as a daily diet. Processed, refined, fermented, and non-vegetarian foods do not make it to the list. Stimulants are also excluded.

The Sattvic diet also stresses the way you should consume your food. Study all such nuances in more detail in the 200 hour yoga teacher training in Rishikesh. For the unversed, the course also covers the other food types listed under Ayurveda, like Rajasic and Tamasic food. The former makes one restless and overactive, whereas the latter fills one with dark thoughts. Both do not align with the concept of yoga.

According to Ayurveda, which is the science of life, one must eat according to the season and the time of the day. Take, for example, you should not eat fruits after noon. Moreover, you should always take time to taste and then chew your food. It is a part of mindfulness practices. Additionally, it is recommended not to eat your food in a hurry, as it may interfere with digestion. Certain foods should not be combined as per Ayurveda, like milk and melons.

When you have Sattvic food, the body can digest it fast. So, you can focus on activities of the higher order, like meditation, and connect with the universal cosmos.

Here is a list of Sattvic foods that can enhance your yogic well-being.

Fresh fruits and vegetables like apples, bananas, berries, mangoes, melons, kale, spinach, squash, and sweet potatoes.
Whole grains like brown rice, wheat, bajra, oats, and quinoa.
Lentils, mung dal, chickpeas, and beans are included in pulses and legumes.
Almonds, cashews, walnuts, chia seeds, pumpkin seeds, and sunflower seeds are included under nuts and seeds. These foods give a lot of energy while cutting down on the digestion time.
Herbal teas and concoctions like chamomile, ginger, lemongrass, and jasmine are also therapeutic and can aid the body’s internal processes.

Today, many of you may have turned vegan, eliminating animal produce from your diet. The same diet is also arranged for retreat participants and full-time students at Gurukul Yogashala if requested prior. It is believed to aid in your spiritual journey. You can join the yoga retreat in Rishikesh, and find a similar food culture being followed there, as well.

Now, let us find out how Sattvic food can improve your mental well-being, apart from wellbeing on other planes.

Advantages Of Sattvic Food For Mental Health

As a part of the best 200 hour yoga teacher training in Rishikesh, Gurukul Yogashala has not only curated the best Sattvic lifestyle within the campus but also made sure that each student or participant learns about its advantages to the core.

The Sattvic diet is mainly a vegetarian diet, which stresses food that is light and digested easily. According to Ayurvedic tradition, the food is unadulterated, un-processed, and readily available in nature’s bounty. We have enlisted some of the benefits herein.

The consumption of Sattvic food promotes overall health and vitality. The fruits, vegetables, seeds, nuts, and herbal concoctions are very light on the stomach. They contain essential vitamins, minerals, and other nutrients, which help the usual biological cycles that take place in the body to go on, uninterrupted.

Here mental clarity also comes in. If you eat foods that are easy on the stomach, you will be spending less amount of energy on physiological processes such as digestion and excretion. They will happen more naturally. You will thus be able to develop more alertness of mind and can think better. When you concentrate less on the body processes, you can focus that energy on other higher pursuits.

The consumption of Sattvic ahara helps one to meditate effortlessly and move towards a higher state of consciousness. If there are health issues, most of the inherent powers are focused on solving bodily issues. However, a light disease-free body can lead to higher thinking, through minimal effort.
The link between food and your mood is a huge reality. Certain foods such as sugars and processed foods can lead to anxiety and hypertension. On the other hand, foods that are full of nutrients, reduce stress and overall tension. There is a gut-brain connection, which makes this arena all the more important. The gut is the second brain of the body, as it contains many neurons, just like the brain. The foods that you eat affect the gut bacteria. This, in turn, influences your mood and your behavior.
You will be amazed to know that the food you eat directly affects the serotonin levels in the brain, too. Reduced levels of these hormones can lead to memory problems and anxiety. The food affects the dhatus, doshas, and the malas. The right balance of these elements inside the body can bring in mental clarity and tranquillity.

You can get all the above benefits for your mind if you join a yoga teacher training in Rishikesh at a renowned school like Gurukul Yogashala. The program consists of the most comprehensive subject modules which cover all the above, and more.

Final Words

You can experience the full benefits of the Sattvic diet at the best yoga school in Rishikesh. Gurukul Yogashala is one of the best schools that staunchly follow the Sattvic lifestyle in their ashram. Get the best guidance from the most learned teachers at the school. You will be thankful even after you graduate and leave the premises. The habit, once formed, will help you to maintain your health, no matter in which corner of the globe you stay. Reap the benefits of the Sattvic lifestyle, live healthy, and think better.

The Life-Changing Program at the Best Yoga Retreat in Rishikesh

May 1, 2024

by Gurukul Yogashala Yoga

Today most people live rather stressful lives. Some are chasing work deadlines, whereas others are running helter-skelter to complete their family duties. This takes the incumbent to a point when self-love or care takes a backseat. However, yoga has changed quite a lot. You must have seen at least one advertisement for a yoga retreat in Rishikesh in the newspapers, or online. And those who are not quite acquainted with this term can feel a bit confused. And why not? Yoga courses and such retreat programs are promoted so much today.

Let us find out what a retreat program in yoga can do for you if you just want to take up yoga as a hobby or a relaxation activity. Gurukul Yogashala has something for each one of you.

What Does The Yoga Retreat Course Offer You?

Yoga retreats are basically short-term yoga classes, which is more experiential in nature. In the yoga retreat course in Rishikesh, you will learn about realistic holistic practices, which you can go back and do at home. It can be a 3-day retreat to start with, which can expand to a 21-day one. And, the classes can go up till the evening. Retreat courses offer a very immersive and transformative experience. While normal courses are more in-depth, retreat classes mainly cover the topics from the point of view of self-practice and enhancement.

The yoga retreat classes in India are often designed with a goal in mind. It can be either increasing strength, flexibility, stamina, development of a solid foundation, or something else. Yoga retreats are organized in beautiful scenic places, as the environment has to be unadulterated for internal growth and awareness. Most people, like you visit retreats, for relaxation and to declutter their minds. Moreover, in natural surroundings, consisting of hills, rivers, beaches, and waterfalls, you can connect with Mother Earth. The gurgling sounds of the streams and the thunder in the sky have a huge role to play here.

Additionally, the few days that you spend at the yoga retreat in India, you will be living a sattvic lifestyle. It involves living with just the basic necessities and food. Most yoga schools in Rishikesh offer three sattvic meals a day that comprises fruits and vegetables in their raw form. The whole grains and pulses are lightly cooked and very few herbal condiments and spices are added. You will be required to sleep by 10 pm, as the day starts quite early the next day.

You will be focussing more on the physical poses, meditation, Pranayama techniques, Shatkarma, Sound healing, and emotional healing, rather than the broader yogic principles, at the best school of yoga in India, Gurukul Yogashala. However, whatever you learn in a few days of the retreat, can have a life changing impact, if you follow the same schedule after you go back home. Apart from engaging in transformative activities under yoga, you will be engaging in cultural and adventure activities as well.

Rishikesh is a hot spot for many adventure sports, like bungee jumping, white water rafting, and trekking. So, you get to work out not just your body, but all your senses, through the commitment-free yoga in Rishikesh retreat. Gurukul Yogashala is among the best yoga retreats in Rishikesh today, offering a whole gamut of benefits through such nicely curated programs. Among the various retreat programs, the 7 days yoga retreat in Rishikesh is quite common, so you can give it a try on a week-long holiday.

How Does The Retreat Program Transform An Individual?

If you suffer from any chronic disease, then the 21 days yoga retreat in Rishikesh may be the best one for you. You can balance yourself with yoga, pranayama, and meditation which aligns the body, mind, and spirit on one plane. There will be Shatkarma kriyas for healing like Basti, Neti, and Nasya, to name a few. The best experts will guide you through the programs. You will also be put on a wholesome and nourishing diet, which is easy on the digestive system. Many participants have reported getting relief from back pain, Arthritis, insomnia, and digestive issues after attending the retreats. So, you basically get to heal yourself naturally.
There will be people among you, who are obese and want to lose weight badly. Having tried everything under the sun, yoga may be your last resort. The highly trained experts in yoga and Ayurveda can give you the best treatment for unwanted body fat. You get access to asanas, body rejuvenation massages and kriyas, that have a huge role to play in your physical transformation, depending on the retreat you choose. And, with that comes a whole lot of other benefits, like confidence and success. Some of the most popular asanas that help to reduce weight are Dhanurasana, Trikonasana, Navasana, and Veerabhadrasana, to name a few.
Meditation sessions can bring about a life-transforming experience for everyone. At Gurukul Yogashala, you can experience such retreat programs, in which meditation is an important inclusion. You will be able to explore the silence within, through the meditation classes at the school. There will be guided meditation, mantra meditation, chakra meditation, and mindful meditation, to name a few. Meditation offers a whole gamut of benefits like lowering your stress, unwinding, and alleviating sleeplessness problems. Anyone suffering from mental issues like depression and PTSD can also participate and experience steady recuperation.

There is a yoga retreat for beginners as well. So, if you have never done yoga before, do not fret. Enroll for a yoga program at Gurukul Yogashala, and see how you fall in love with this ancient healing science. No matter what your physical constitution or your background is, you can join a retreat session at any time, at different locations.

Retreat courses are conducted for the entire year in Rishikesh, so you can go for one as per your work schedule. Plan one during the vacations, when kids are at home. Kid yoga retreats are also happening these days.

Finally…

You can get through an affordable yoga retreat in Rishikesh, at almost a quarter of the price, offered elsewhere. Once you have learned how to go about the daily yoga sessions, you can practice at home. There are numerous benefits in the practitioner, as per research. You will learn how to be more present and can work on improving your future. This ancient science is extremely powerful and can give you a huge impetus in your life and career. Gurukul Yogashala has curated the best and varied retreat courses for all age groups and interests. So, join one today, take a step back, and propel forward with full force, thereafter.

The Importance of Proper Alignment How It Can Enhance Your Flexibility and Strength

April 29, 2024

by Gurukul Yogashala Yoga

You must have heard the term ‘alignment’ since the time you entered the yogic realm. And, probably there is a huge debate and discussion around it. So, let us decode what ‘alignment’ actually means. Yoga alignment mainly describes how the body parts are aligned in any yoga pose. It may include straight lines and stacks of bones, to be exact. However, it is not about some rigid structure, which you have to abide by at all costs. Yes, it is flexible. According to the best yoga school in Rishikesh, Gurukul Yogashala, each one has a different body alignment, yet they can deliver the same benefits.

It is about using the main principles of alignment, modifying the poses a bit according to one’s comfort, and using props for support. You will learn in detail about such nuances related to alignment, as a part of the 200 hour yoga teacher training course in Rishikesh. No matter which route you take, the ultimate goal is to do the asana according to your comfort and reduce the probability of injuries. You will also learn from learned teachers that not all bodies look the same in the same structure or alignment. So, that is yet another angle to it. Let us find out the different aspects of alignments here today.

Types Of Alignment

There are mainly two types of alignments, functional alignment and aesthetic alignment. You need to know about both of these, if you are looking to enhance your self-practice, or want to teach yoga to others in the future.

Functional – This is concerned with the biomechanical aspects of the body. Biomechanics revolves around the structure of each body part and the way it moves. This goes into arranging the body, while not crossing the physical limits. Functional alignment focuses on the safety and higher performance levels of the body. Take for example, in standing asanas or poses, the head, neck, and spine are supposed to be in one straight line. This type of arrangement improves mobility and also stabilizes the structural components.

The shape of the bones and muscle structure differs from one individual to another. Thus, certain people can do certain poses easily, while others have to keep on practicing the same, to get it right. The best 200 hours yoga teacher training in India, covers such aspects. So, you can understand all these functionalities at a much deeper level, in the yoga teacher training course in Rishikesh, which will come in handy, when you are teaching a group of students.

Aesthetics – This is the second aspect related to alignments, which makes a pose look beautiful to the onlooker. Perfect straight lines and 90-degree angles assume a lot of importance in this arena. However, everybody is different. So, one incumbent may never be able to achieve that beautiful structure that others aim for. If stacking the body parts according to the guideline is not possible, one can widen the stance.

You can decide for yourself, which is more beneficial, functionality or aesthetics.

Importance Of Alignment In Yoga

Alignments assume a lot of importance in yoga practice. You must learn how to align your body, based on your anatomical structure, strength, and flexibility. There are several reasons why you need to pay attention to it.

It helps in creating a safe environment for practice. If you use proper functional alignments, then you can never get hurt. You have to develop awareness while doing yoga. Awareness of your body will help you to understand what it feels like, when you move the body parts. To protect the body from all possible injuries, it is important for you to not force yourself. Instead, a great teacher will likely advise you to use props. The yoga teacher training in Rishikesh teaches you all such nuances, in detail.
Practicing the right alignments also benefits your foundation. If your basic foundation is strong, you can move through modifications and variations according to your comfort, easily. Now, if you have to build a strong foundation, you need to first concentrate on building strength and flexibility in the right areas. If you learn how to incorporate the right alignments, you can also work on the right muscles and connective tissues. This makes progress easier. You can use props to join two different areas, without forcing them into it. With time the flexibility in the said regions grows. If you utilize proper alignments and modify a few poses, rather than forcing yourself to get into a certain stance, you can get the best benefits of the pose.
The main reason why people practice yoga is that it is a movement-based modality that anyone can do. When you incorporate the best alignments in your poses, you can reap the actual benefits. Yoga can help you with strength-building in numerous ways. Once being that, you sometimes get to lift your body weight, with your hands, in arm balancing positions. But if you are doing the alignments all wrong, it will have downsides.
Alignments also help in increasing your efficiency, when you are doing yoga poses. If your poses are anatomically correct, the energy flow happens unhindered. Therefore, you can achieve more, with fewer inputs. Correct alignments can make you do difficult poses easily. In a short time, you will get more in return.

Thus, that answers your question of how practicing the correct alignments can enhance your strength and flexibility. Gurukul Yogashala runs Yoga Alliance Certified Yoga Teacher Training, which can benefit you in the above manner and probably more.

Now that you have realized the importance of alignments in yoga, in improving strength and flexibility, you should also know about a few cues that can set things right.

Alignment Rules That You Should Remember

The joints should be stacked one on top of the other, in one line. Your joints must be aligned vertically and horizontally as well. Nothing should jut out, in the course of your yoga program.

Neutral spine alignment is another important cue you should keep in mind. This assumes a lot of importance in folding poses. If done wrong, you can suffer from prolonged bouts of back pain.

Bending from your hips in forward folds is also considered important. All those with a hunch problem will never be able to get the actual benefits of a pose if they do the pose wrong. The rounding of the back has to be avoided at all costs.

In plank poses or lunges, the heels have to be placed directly above the toes. It leads to proper weight distribution.

These are just a few instances of proper alignments. You can learn more about them in the best yoga teacher training in Rishikesh. Gurukul Yogashala has taken yoga education to an all-new level, where you get complete theoretical knowledge along with hands-on training.

Conclusion You must make alignments a habit, to make them more automatic. Keep the cues in mind, every time you practice yoga. Joining the best yoga school in Rishikesh will open a whole world of knowledge for you all. Gurukul Yogashala has the perfect approach to teach you alignments, in an experiential manner, so that you can enhance your practice and that of the others as well.

The Healing Benefits of Pranayama: How Breathing Techniques Can Transform Your Practice

April 27, 2024

by Gurukul Yogashala Pranayama Yoga

If you ask an experienced yogi, you will find out that ‘Pranayama’ is one of the most important Kriyas in the realm of yoga. Even if you are unable to practice the physical poses, and just practice deep breathing, then you can gain all the health benefits. Joining the best yoga teacher training in Rishikesh will open numerous pathways for you, in this arena.

Pranayama is an ancient breath manipulation technique, which incorporates breathing in different styles. Additionally, you may practice the various phases, like inhalation, exhalation, retention after inhalation, and retention after exhalation, to get the main benefits. Such practices have gained a lot of importance in recent times, owing to the benefits that showed up amidst the pandemic. There are different categories of breath manipulation in this realm, and several types underneath. Let us find out more about Pranayama before we move on to the categories and types.

The Fourth Limb – As Mentioned in Patanjali’s Yoga Sutras

Pranayama happens to be the fourth limb, as mentioned in Patanjali’s Yoga Sutras. It states that one can control the mind, by controlling the breath. The word Pranayama can be broken down into ‘breath’ and ‘expansion’. So, it translates into the expansion of breath. This practice helps in controlling the flow of energy through the body channels, called ‘nadis’. As the energy flows through the different chakras, it empowers the body in totality. You will be able to learn all the nuances about Pranayama in the best 200 hours yoga teacher training course at Gurukul Yogashala.

Pranayama consists of breath manipulation techniques that heat the body, cool the body, and a third one, that equalizes. Under each category, there are different sets of practices. No matter which Pranayama practice you are engaging in, there will be phases like Puraka, Kumbhaka, and Rechaka.

Benefits Of Breathing Practices In Yoga

Breathing practices or Pranayama play a very important role in yoga. If you incorporate such practices, then you can garner huge benefits. When focusing on breathing along with practicing the asanas, you can draw in the proper quantity of air, and also expel the right amount. Moreover, the correct practice of Pranayama also improves your lung capacity. Deep breathing always enhances the body’s oxygen reserves. When you practice such breathing techniques under the guidance of the learned teachers at the best school of yoga in Rishikesh, Gurukul Yogashala, you can heal yourself and others.

Conscious breathing can also calm your mind, and heal mental stress. When you focus your attention on your breathing, you will feel your worries and anxiety melting away. Some breathing practices can also help in balancing the autonomic nervous system, which controls physiological processes like digestion, breathing, and excretion. This promotes overall wellness. Abdominal breathing is also especially useful in promoting the movement of food through the digestive system. If you include breathing techniques in your yoga regimen, it will help in enhancing your physical as well as mental wellbeing. So, now you can read about some of the breathing techniques taught at Gurukul Yogashala, as a part of the yoga teacher training certification.

Breathing Techniques That You Can Incorporate In Your Yoga Practice

Bhastrika Pranayama – This happens to be one of the most popular breathing techniques. Also called Bellow’s breath, it is a heating breathing practice that involves filling the abdomen and lungs and emptying them out as well, completely. It mainly stimulates the inner fire. Great for balancing Kapha and Vata, you must learn it under a proper yoga school in Rishikesh and then practice, for maximum efficacy. You can sit in a cross-legged position, and make fists, folding your arms, and placing them near the shoulders. Inhale and raise the hands straight up, and open the fists. Thereafter, exhale slightly and bring the arms down, closing the fists. You can do this for 20 breaths. Relax, by breathing normally.
Kapal Bhati Pranayama – This is a Pranayama and a Shatkarma Kriya as well. This breathing technique activates the parasympathetic nervous system. The abdominal muscles work very fast in this breathing technique. However, the effects that this warm-up motion has on the nervous system is cooling. You are supposed to take a proper position, as with any other Pranayama. Inhale deeply and slowly, while filling up the entire abdomen with fresh air, then quickly contract the abdominal muscles, forcing all the air out. Your navel should be touching the spine in this case. The exhalation is more active than the inhalation in Kapal Bhati pranayama.
Bhramari Pranayama – This is a simple breathing practice that anyone can do. You have the option of doing it with the Shanmukhi mudra, or without it. The breathing technique mainly involves inhalation through the nose and exhalation, while emitting a buzzing sound, deep down from the throat. This Pranayama technique is described as one of the most popular breathing techniques in the international yoga certification course in Rishikesh. The teachers at Gurukul Yogashala will give a proper demonstration of the technique, so that you can practice it later independently.
Alternate Nostril Breathing – There are two types of alternate breathing, like Anulom Vilom and Nadi Shodhana Pranayama. These techniques involve inhalation through one nostril and exhalation through the other, one at a time. You are also supposed to retain the breath in these processes. You can practice this for several rounds. It provides deep results, even if you practice it for 10-15 minutes each day. You will get several benefits if you practice this Pranayama technique regularly. Then involve getting more oxygen supply, reduction in stress, detoxification, gaining mental clarity and so on.

You can incorporate Pranayama as a part of the yogic schedule. It is less vigorous than asanas, however, the benefits are immense. You can practice Pranayama after the asana practice is over, separately as well. Pranayama purifies the energy channels of the body, also called ‘nadis’. In the systematic Hatha Yoga practice, the main idea is to activate the Prana inside the body through asanas. Thereafter, you can practice Pranayama to drive the ‘Prana’ through the body’s energy channels. After you are done, you can also do mudras, to make a more subtle impact. You can learn more such intricacies only under the best yoga school in Rishikesh, as a part of their 200 hour yoga teacher training. Join Gurukul Yogashala for complete knowledge of the process.

Final Words

Thus, you can very well understand how Pranayama can change the direction of your yoga practice. You will be able to incorporate more healing into the practice on a mental and spiritual level, through these breathing techniques. Joining a good yoga school in Rishikesh, like Gurukul Yogashala will help you to practice with more finesse and also learn the tricks to teach others. The 200 hour yoga teacher training course in Rishikesh will surely transform your health for the better.

How Practicing Yoga Can Reduce Anxiety And Improve Mental Health

April 26, 2024

by Gurukul Yogashala with 3,854 Comments Yoga

In recent years, yoga has emerged as one of the topmost modalities for mental health. And, that is simply not without a reason. Even the doctors who practice Western medicine are all praises for yoga therapy. Anxiety is a very common disorder which affects each individual, at least once in a lifetime. The main driving force behind anxiety of various degrees, is fear or worry. However, you do not have to worry about that, any longer. The reason is that yoga has come to the rescue. Till now, this ancient science remained under-utilized, but not anymore. You can head straight to the best yoga school in India, Rishikesh, and alleviate anxiety disorders.

Yogic practices mainly target your worries and fears, so it is most likely that you will be able to get control over them. Gurukul Yogashala is one of the most traditional schools of yoga in India, in the divine territory. You can take a break from your fast-life and join a yoga retreat course in Rishikesh, as well. Take time out to focus on your present, so that your future gets better. And that is what yoga does to the practitioner. Let us find out how.

Anxiety Disorders That Affect The Mental Health Of Individuals

Anxiety is nothing but an incumbent’s reaction to stress. Different people react differently, and those who cannot handle it, fall prey to anxiety-related disorders. It needs to be mentioned here that anxiety is beneficial at times. It helps you to get ready for challenges and plan well in advance. Almost 30% of adults are affected by anxiety disorders at some point. Coming under the realm of psychotherapy, yoga therapy can also help to a huge extent.

You should know about some of the anxiety disorders that affect people so that if you ever encounter such a patient, you can identify the symptoms and suggest a yoga regimen.

General Anxiety Disorders – This mainly reflects in the way of excess worry and tension. The feelings of restlessness are also quite evident, in this case. The individuals who are affected by this disorder, will feel tired easily and will also lack focus. The worries revolve around daily matters, family issues and work issues. If you are one who has these symptoms, it is time to act fast. You can take a break from your mundane life, and head to the best yoga school in India, Gurukul Yogashala. The right expertise of the staff and teaching faculty can bring huge changes in your thought process, which is very much a part of the treatment process for such disorders.
Panic Disorder – Many people experience panic attacks, when something goes wrong. The symptoms revolve around physical as well as psychological stress. You may keep a lookout for symptoms that may affect you, like sweating, shortness of breath, a feeling of dizziness, nausea, choking, and a fear of losing control. The symptoms can be very severe, so much so that some people believe that they are having a cardiac arrest. Those who suffer from mental disorders such as PTSD or depression are also victims of panic attacks.
Phobias – You must have seen people with phobias. Some fear water, some animals, some fire, and so on. There is no exact cause behind phobias, and patients often know that there is nothing to fear at all. However, they cannot control this behaviour. These phobias can create hindrances in the individual’s life, as well. Most people who suffer from phobias tend to avoid the situations of the objects that scare them. However, this attitude can intervene severely in the normal course of the day.

These are just a few of the anxiety disorders that can affect individuals. There are several factors behind such disorders, like psychological, genetic, environmental and developmental. There are situations in which one can apply yoga therapy to treat cases of anxiety disorder. Psychotherapy and yoga can go hand-in-hand.

Most importantly, breathing techniques are offered as a treatment modality. Yoga being a body-mind practice helps in connecting the thoughts to one’s actions. And, that is how it works in solving issues. Joining a 200 hour yoga teacher training course can help you to understand yourself better. And what better place, other than Gurukul Yogashala. If you want to become a yoga therapist, which is a widely advertised job option today at medical units, this is a must. The best 200 hour yoga teacher training certification in Rishikesh offers a comprehensive understanding of yoga. And the best part about it is that you can practice it even if you are not that active or flexible.

Yoga Poses For Anxiety-Related Disorders

Camel Pose – This is an intermediate asana, with a back-bend. This pose has several benefits like stretching and opening the front part of the body. Moreover, it also strengthens the back and spine. This pose is extremely potent in alleviating anxiety and stress, apart from improving digestion. It is extremely simple, while very effective. You need to kneel down, bend your back, while taking the hands over the head to touch the heels. This pose opens up the chest wide and releases emotions.
Bow Pose – Also called Dhanurasana, this asana covers the spine, abdomen, and also opens up the front part of the body. The body looks like a bow, ready to strike, in this prone pose. You will be amazed to know that the Dhanurasana is also good for releasing nervous energy from the thoracic cavity and cervical region, while making you more relaxed. You must do it in the perfect manner, to get all the benefits. And that is only possible, when you enrol for the 200 hour yoga teacher training course in Rishikesh. Learn about the correct way to get into the pose and out of it, for maximum efficacy.
Child Pose – This is another restorative pose, which you can learn at Gurukul Yogashala, in Rishikesh. The best teachers will be there to guide you through the pose. You will develop a feeling of being grounded, as you go about doing the asana. It improves your emotional quotient, to a huge extent apart from releasing the tension in the spine.
Corpse Pose – It is also called Savasana. This is another relaxing pose, which you must do at the end of the yoga session. At the best yoga school in Rishikesh, you will learn how and when to enter the pose. Some yoga teachers also consider this pose to be a meditative one. When you continue to focus on your breathing in this pose, you are unable to unlock deeper states of calmness.

These are just a few of the countless yoga poses, which can be utilized for a mental health program. Alongside, Pranayama and meditation practices also lend a hand.

Pranayama Practices For Mental Health

You can practice the various breathing techniques, as laid down in the Sutras. These are actually the first ones that aid in maintaining a balanced mental health.

Yogic Breathing is the conscious manipulation of breath, while you are doing the poses. Your breath must match the rhythm of the poses. Research has also shown that a month’s practice of yogic breathing can reduce anxiety levels to a huge extent. Moreover, it reduces stress, PTSD, depression, and can also control substance abuse.
Dirga Pranayama is under the above and is also called three-part breathing and extremely beneficial in emotional regulation, development of mental focus, and also helps in the maintenance of general well-being. If guided well, you can do this breathing extremely easily. It mainly involves inhalation in three parts, first filling up the diaphragm-abdomen region, then the rib cage, and lastly the upper chest. You inhale through the nose and release the breath in the reverse order, through the nose.
The next one that you will find to be useful is Bhramari Pranayama. Also called Bee’s breath, you make a buzzing sound on exhalation. The higher the vibration, the better it is for your brain and mental health. Some yogis also suggest chanting Om along with the buzzing sound, for more efficacy.
Alternate Nostril Breathing, which is popularly called Nadi Shodhana. In this breath manipulation, you are supposed to utilize one nostril each time, for one inhalation and exhalation. It includes breath retention. You will likely experience cleansing and rejuvenation as you do this practice.

The trained teachers, who conduct the yoga teacher training in Rishikesh, will be able to guide you properly. These practices can also help you to overcome insomnia, when practiced before bedtime.

Final Words

You can join Gurukul Yogashala, which is the epitome of ancient traditions, taking form as a yoga school in Rishikesh. The training will provide you with multiple aspects of yoga that benefit the mind and mental health. You can learn them for yourself, or also propagate the same for the greater good of the society. So, enrol yourself for the internationally certified yoga course today.

The Importance of Proper Meditation Posture – Everything You Need to Know

April 25, 2024

by Gurukul Yogashala Yoga

Many people practice meditation but are still doubtful if they are getting their posture correct. If you see some of the photos and videos that people are uploading on social media, there is a high chance that you will notice people practicing incorrectly. There are some basic elements related to postures in yoga, no matter if you are practicing meditation or asana. If you are doing it wrong, it can yield negative results or no results at all. If you want to learn how to correct your posture while meditating, enrol for a retreat course or a yoga teacher training course in Rishikesh. Gurukul Yogashala is one of the top schools and the traditional school, imparting such meaningful knowledge to one and all. For now, you can read this blog to unearth numerous new possibilities.

Role Of Posture In Meditation

While there are many different types of meditation, the postures are limited. The first thing that one should keep in mind, is to keep the spine erect so that the incumbent is alert. If you meditate on a regular basis, you can also experiment with different postures. Some postures can bring out the best in you. You can also take the assistance of props like cushions, bolsters, and yoga bricks, to get into the best position. Learn about such nuances as a part of the 200 hour yoga teacher training course at Gurukul Yogashala. The best teachers who have spent years perfecting their posture, are there to guide you.

A good posture is vital to shut down all the distractions around you. Moreover, you can tap into the huge resources, if you get that posture correct. Meditation also relies to a large extent on breathing. If your posture is correct, you can focus on the inhalation and exhalation cycles in a better manner. There are many different postures which you can try. However, sitting posture is by far the most common one. Kneeling, lying down, and standing positions are also quite common. Here are four different positions, which can facilitate your meditation journey to yield fruitful results.

Sitting Posture For Meditation

The sitting posture is the most common one by far. If you choose to sit in this cross-legged position, ensure to sit atop a blanket or cushion. The hips should be a little bit higher than the knees. This will keep you erect. You can also sit on a chair, for maximum efficacy. Now, you have to follow a seven-point meditation posture checklist when you are seated.

Seven Step Theory To Get That Perfect Posture

You should find out what your most comfortable seating position is, whether you are sitting on a mat or a chair. If you are sitting on the mat, keeping the legs crossed helps. On the other hand, if you are sitting on a chair, keep the soles of the feet in gentle contact with the floor.
Your spine should always be erect. Do not slouch or try to elongate the spine unnecessarily.
You can place the hands by your side, on your lap, or on your knees, while incorporating a mudra into the practice. They should be still, throughout the practice, no matter what you choose.
You need to relax the shoulders as well. They must not be slouched or over-extended.
Now, coming to the chin, it should be tucked into the chest by an angle of 20 degrees. Additionally, you have to maintain your head straight. This way, you can ensure that your neck is relaxed.
Your jaws must also be relaxed, when you are in a meditative posture. If you are stressed, your jaws will be tense. So, move your jaws from side to side and upwards and downwards for the best muscle release.
Now, finally, we come to your gaze. You can choose to close your eyelids, and keep the eyes closed, throughout the practice. In case, if you want to meditate with the eyes open, you can fix a spot in front of you, and allow your gaze to remain there. A soft focus will definitely work wonders.

Kneeling Posture

Kneeling is another posture that should do you good. If you are meditating on the floor, you can try out this position. Use pillows or a folded blanket below the knees, to avoid any sort of knee pain. The support acts like a prop which perks up the spine. It is ideally a good idea to relax the hands, or else you can also keep them on the knees. This posture is great for those who find it difficult to keep their spine erect, in a cross-legged position. Keep the neck relaxed, allowing the head to stay relaxed, with the chin tucked in a bit into the chest cavity.

Lying Down Position

There may be those among you, who prefer to meditate while lying down. It works best if you are meditating at night. This position will help you to drift off to sleep. However, it is very important for you to find a comfortable position. Prop your head up a bit, with a pillow, or place a cushion below the knees. You can elongate your spine a bit, while keeping the legs stretched in front of you. Rest the hands, either on your chest, stomach or on the sides. Do what you feel comfortable with. Practice breath focus for maximum efficacy.

Standing Position

Finally, this is a position, which can help you to strengthen your body as well. Standing meditation also works for all those who find it difficult to sit comfortably. Ensure to place the feet firmly on the ground, while visualizing a connection. Relax the limbs by shaking them up a bit. There should not be any tension, anywhere in the body. You can choose to close the eyes, or keep them open. Soften up, if you notice any sort of tension, anywhere in the body.

Props Usage In Meditation

The teachers at Gurukul Yogashala, have the right expertise to advise the usage of props, while you learn and practice meditation. The main purpose of props in the realm of meditation, is to ensure that you get comfortable and peaceful. It will also help you to stay focussed, while meditating. Cushions, blankets, and mats are used frequently, to reduce discomfort while you sit. Eye bands are also used to block out excess light. Some people also use japa malas and singing bowls, to enhance their surroundings. You can also light candles and incense to give another spiritual dimension to your practice, as taught in the yoga teacher training in Rishikesh.

These accessories mainly help you to tap into your sensory resources. You will also be able to anchor yourself into the present moment, through the proper use of these props. Mats and blankets offer a soft surface so that you do not hurt your back or knees, while sitting in a meditative posture for a long time. The experts at Gurukul Yogashala have the right experience to guide you through the choices. That is why, it is important for anyone interested in this holistic realm, to join a professional yoga teacher training course in Rishikesh.

Challenges Faced By Students While Meditating

Let us assume that you are wearing comfortable clothes, while meditating. Additionally, the environment may be conducive as well. Still, many of you may face problems, while meditating. The teachers at Gurukul Yogashala can intervene in such cases, and advise you on the usage of props and additional cues. Finding the right meditation is extremely crucial, if you want to get all the benefits.

Some of you may not be able to focus. The teachers will ask you and facilitate you to count your breath. This can make things better for you.
Many of you may keep nodding your head, while meditating. This response is related to drowsiness. You can get a solution to this problem, if you consciously engage the core and keep the spine erect.
Many of you may find it hard to visualize. In that case, the teachers who conduct the yoga teacher training in Rishikesh, will help you with guided visualization.
Many of you may find it difficult to relax. This is more so, if you are constantly worried about work. Listening to soft music while meditating can help.
Slumping is a common physical problem, which you can correct with folded blankets and cushions, placed underneath the hips or knees.

These are a few challenges faced by students. You can join a retreat program or a full-time course to do better.

Benefits Of Correct Posture While Meditating

Good posture while you are sitting for so long, will help you to protect your back from injury.
The correct posture can help you to eliminate stress, and if done wrong, it is just the opposite.
It also impacts your ability to stay focussed.
If your posture is correct, you will feel grounded as well.

To get all the knowledge about the perfect meditative postures, doing a course or retreat class is important. Gurukul Yogashala is the place where you can learn such things.

Conclusion

Join the 200 hour yoga teacher training in Rishikesh, to get the education related to this holistic practice. We are sure, you will never have to look back. You can get the best guidance in this genre and will be able to get rid of many mental, emotional, and physical problems. Gurukul Yogashala has the best blend of knowledge for learners of all levels.

The Benefits of Practicing Mindfulness – How It Can Improve Your Mental Well-Being

April 17, 2024

by Gurukul Yogashala Yoga

You will come across the term ‘mindfulness’ today, across various genres. Most holistic treatments and wellness interventions also talk about mindfulness. In fact, mindfulness in yoga has also entered the scene. But, what is it all about? Stop wondering, as we have you covered here. Let us know about mindfulness and each of its related aspects in the realm of holistic wellness today. You can also experience mindfulness techniques at a yoga teacher training in Rishikesh. There are numerous possibilities, but you have got to set your goals right.

What Is Mindfulness?

Mindfulness is basically a state, in which you are completely aware of all that you do. You may be just going about your daily chores, and yet be mindful. It is equivalent to observing your thought processes. When you reach the state, where you are continuously observing your thoughts, without judgment and reactions, it counts as mindfulness.

At its core, it is about cultivating a deep relationship with yourself and the world that is present around you. However, there is a catch here. You can only experience mindfulness when you have emptied your brain completely. It offers huge opportunities to discover one’s latent talents and develop an attitude of acceptance. Now, many of you may confuse meditation and mindfulness. But these are not the same.

Meditation is just another activity that comes under the term ‘mindfulness’. Purposely focusing all your attention on what you are doing at any point in time, is what mindfulness really means. The yoga school in Rishikesh also teaches mindfulness, through the avenues of yoga, meditation, and breathing modalities.

Origins Of Mindfulness Practices

The mindfulness that we all are talking about at present finds its roots in Hinduism and Buddhism. And, you will definitely get the opportunity to explore it through the 200 hour yoga teacher training in Rishikesh at Gurukul Yogashala. Hailed as one of the most successful ways to get rid of stress and tension, mindfulness comes from the Buddhist word ‘Sati’. It is interpreted as ‘awareness’ in Buddhism. However, if you also delve into the ancient Vedic texts, thousands of years ago, you will find mention of the same word. ‘Sati’ is basically a Pali word.

In the East, mindfulness was already in practice since the 1880s. However, the concept caught up in the West, in the 1970s. Mindfulness also finds a place in Hinduism, Zen, and Vipassana practices.

Today, mindfulness is not related to religious or spiritual practices, but has transcended all boundaries of religion and ethnicity. It has a huge range of applications, as highlighted by several psychiatrists and psychologists. You can get benefits like stress reduction, emotional regulation, and improved focus if you make it a part of your life.

How Does Mindfulness Help In Mental Health Improvement?

Mindfulness plays a huge role in maintaining your mental health. Scientific research has proven that it helps in the management of diseases like anxiety, depression, and PTSD. It has also shown its effectiveness in the treatment of chronic diseases like diabetes, high blood pressure, and chronic pain.

When you make mindfulness a part of your life, you can easily identify your ailments. It is like listening to your body’s messages. Today, mental health professionals are suggesting mindfulness practices to treat mental diseases and also heal, in general. You can take the recuperation route, through Rishikesh, where the best mindfulness practices await you. Join the yoga teacher training courses at Gurukul Yogashala, in the holy land, and learn about the techniques. Mindfulness practices help you to take the positive growth route, no matter what the issue is.

Many mental health professionals are actually asking their patients to visit the best yoga schools in Rishikesh, like Gurukul Yogashala, for relaxation and rejuvenation.

Fostering Self-Compassion With Mindfulness

Many of us are often very good at demonstrating compassion for others. However, when it comes to the self, it becomes a very tricky process. Mindfulness Self-compassion is a new term that has emerged today. It connects the skills developed through mindfulness training with the emotional practices of self-compassion. When one is faced with difficulties, handling the tough times can be hard. People become self-destructive and negative-minded. Self-compassion is about supporting your own emotions. While mindfulness helps you with acceptance. Mindfulness Self-Compassion is about using mindfulness in a targeted manner. You can understand such concepts clearly when you enrol for any of the wellness and yoga courses at Gurukul Yogashala. It is hailed as one of the best yoga schools in Rishikesh today.

Mindfulness In The Workplace

Most people who start with mindfulness, do so through the avenue of meditation. It usually starts with deep breathing which can relax your mind, body, and spirit. The main key to mindfulness is developing focus on a single activity. Practicing mindfulness at the workplace can bring you tonnes of benefits, like increased productivity, better engagement with your work, and satisfaction. When you consciously start practicing, neuron growth occurs in the area of the brain that is responsible for awareness. Learn about some of the most effective techniques today, under the tutelage of mindfulness experts at Gurukul Yogashala, which is one of the top yoga school in India.

Common And Effective Mindfulness Exercises

Lifestyle Changes – These are the first when it comes to making mindfulness a part of your life. You must take time out to concentrate on your breathing. Watch the abdomen rise, when you inhale and watch it sink, when you exhale. Then again, you can count the time gap between an inhalation and exhalation. Incorporate mindful walking as well, to bring changes faster. Count your footsteps and feel the sensation in your foot muscles. If your mind tends to wander, show your judgment and bring it back to the feelings. Likewise, mindful eating and listening will also enhance your prospects.
Breathing Exercises – Such practices in the yoga teacher training in Rishikesh at Gurukul Yogashala, will also bring about a huge change in your mental state. You can learn different ways to manipulate your breath. Bhramari Pranayama, Ujjayi Pranayama, and Kapalbhati Pranayama, are a few of the techniques that should see you incorporating mindfulness slowly. You can also cultivate a deeper sense of awareness.
Body Scan – This is another effective way to develop mindfulness. Scan your body from head to toe, and notice the sensations that are active at any point in time. This activity will help you to develop a connection with your inner self. You will likely also feel relaxed.
Basic Mindfulness Meditation – You can join the mindfulness meditation classes as a part of the 200 hour yoga teacher training in Rishikesh at Gurukul Yogashala, and get immense benefits. You just have to sit straight, with your spine erect. Focus on your breathing cycles. Slowly, you can gain mastery over the breath, and then move on to sensations of sound, warmth, and ideas. Embrace each thought, without judgment. If you start getting distracted, stop and retract your mind again.

Learning to stay in the present, is a less formal way to include mindfulness in your life. No matter what you are doing, you must be engrossed in it fully. Then only, you can develop mindfulness.

Lastly, yoga helps prepare the body for mindful meditation. The asana acts as the vehicle for mindfulness. Asanas like Sukhasana, Padmasana, and Vajrasana are the perfect choices for the development of mindfulness.

Conclusion

You can learn about the mindfulness techniques in detail at Gurukul Yogashala, as a part of the meditation and yoga courses. Improve your chances of success in life, while incorporating mindfulness into it. Additionally, learn about various meditation techniques to take charge of your physical health. Once you join the courses at the school, you will start noticing the transformations that happen on a mental, emotional, spiritual, and finally physical level.

Protect Your Wrists Tips for Practicing Arm Balances Safely

April 15, 2024

by Gurukul Yogashala Yoga

When you look at arm balances from a distance, they simply look amazing. However, if you try them out, without understanding the background prep and the nuances, you will be in for a rude shock. Yes, you can seriously injure yourself, while doing arm balances, if you do not do them the right way. That is why, you must join a yoga school in Rishikesh for proper guidance on such postures that require you to hold your own body weight with the help of your arms.

Today, you will gain complete knowledge of various arm balances, and how you can acquire the skills to do them safely. Let us delve into the details.

Arm Balances In Yoga

Yoga arm balances are challenging poses that require the practitioner to have a lot of shoulder, arm, and wrist strength. These poses mainly involve balancing the entire weight of the body on the hands, while engaging the core muscles. The legs are floating most of the time, in arm balance poses. You will likely gain in terms of a fitter core, improved balance, and focus. Some of the most popular arm balance poses that you may come across are Bakasana, Kakasana, Eka Hasta Bhujasana, Vrschikasana, and Parsva Bakasana. You can join a yoga teacher training, to get down to the details.

Most beginners fail to do these arm balances, for lack of strength and power. They also require you to be a bit flexible. However, there are tons of benefits that you can derive from them. One of them is, it sharpens your mental focus. These poses challenge the mind to remain balanced no matter what happens. You can also get the power to face your insecurities, through regular practice of arm balances. Such practices also make you more adaptive to your surroundings. You can now learn about them in complete detail, as a part of the yoga teacher training in Rishikesh.

Why Wrist Health Is Important In Arm Balances?

You have to pay a lot of attention to your shoulders, triceps, forearms, and the core if you want to practice arm balances, without stress. However, the wrists are the most important, as they are the point of contact between the body and the floor. If you have never lifted weights then your arms may not be as strong.

However, arm balances can train your upper body strength and help you to navigate through arm balances effortlessly. There are three main things, through which you can keep your wrists happy in various ways, so as to reduce the risk of injuries. They are correct warmups, strengthening exercises, correct alignments, and therapeutic exercises. Gurukul Yogashala’s yoga teachers have complete knowledge about the above nuances and will definitely guide you through it.

As a part of the yoga teacher training in Rishikesh, you will learn about the anatomy first. This is extremely important before you embark on a series of practices to enhance your wrist strength. Let us find out how you can go about it.

Wrist Anatomy Decoded

The wrist has 8 small carpal bones, which form the carpus. These are strung together, providing stability. The bottom side of the carpus is concave, thereby creating a channel through which tendons, nerves, and ligaments navigate. This is collectively called the Carpal tunnel.

The carpal bones connect to the end of the bones, radius and ulna, along with the five metacarpals. The joint has a web of ligaments, for mobility and stability. When you keep the joints mobile, they remain mobile. When you exercise the joints, the gel-like material remains in a fluid condition.

If you stop movement, it solidifies. Thus, you must engage in various exercises to keep the wrists functioning smoothly. In Hatha Yoga, joint health gets a lot of importance, as it helps in achieving finesse in your poses. Learn about these through diagrams at Gurukul Yogashala, as a part of their 200 hours yoga teacher training course.

How To Prepare The Wrists With Warm-Up Exercises?

Here are a few warm-ups as suggested by the yoga school, that will keep your wrists mobile, so that you can develop their strength with better engagement.

Wrist Rotations – You can stretch the arms in front of you, and rotate the wrists towards the left and right. This is an excellent way to mobilize the wrists.
Anjali Mudra – This is another important practice to strengthen the wrists. You can start by sitting with your arms on a table for support. Press the palms against one another, while allowing the elbows to rest on the table. Slowly, you can lower your hands towards the table, and that is when you feel a stretch.
Hand Lifts – You can also practice hand lifts, by keeping your hands on a table, with the hands hanging downward from the free edge. A rolled up towel underneath the wrists can make it better. While keeping the fingers free, you can just rotate your hands upwards and then come back.

These are excellent preparatory exercises for the wrists, before you embark on the arm balance journey.

Proper Alignment In Arm Balances

Alignment is very important, when it comes to arm balances. Take the example of Bakasana. It is the easiest one of the lot. If you can get through the Bakasana, without any injuries, then you can do any of the arm balances without any difficulty.

You can start in the Malasana pose, with knees jutting out, and the feet flat on the ground. Keep the hands on the ground before you, with the palms in contact with it.

Rise on your toes, and lift your hips as much as possible. This is the key to balance, in this pose. Slow, you can rock back and forth, trying to hook the knees and portion of the thighs, inside the inner corner of the elbows. Look forward, while you are at it. This will help you to hold your focus and balance. Hold the pose for 5-10 breaths and slowly come back to the ground, one leg at a time. Ensure that the hands are at shoulder distance, with the fingers spread out. These are a part of the best yoga teacher training in Rishikesh.

Various Techniques For Arm Balance – By Yoga Experts

A few techniques that should help you with your arm balances are:

Improving your wrist flexibility
Knowing where to exert your weight
Building scapular strength
Learning core stability
Adding mindfulness to the movements

These are a few techniques that should help you to get your arm balances right. Learn about the above in more detail at the yoga school in Rishikesh.

Conclusion

At Gurukul Yogashala, during the asana practice and alignment practices, the teachers and the gurus understand your problems related to alignments. As a part of the teacher training courses, you can understand how to avoid injuries yourself and also for your students. Gurukul Yogashala is a Yoga Alliance registered yoga school, where you will learn alignments, adjustments, and modifications in complete detail, not just related to arm balances, but to all poses. This will help you to initiate a safe practice in your sessions.