yoga sequence

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

by 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

How Sattvic Food Can Help Improve Your Mood and Mental Clarity 

by 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. 

7

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

by 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.

4

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

by 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.

2

Understanding Meditation: A Presence, Practice and Peace which promote community-Personal Growth.

by MeditationYoga

What is Meditation?

Meditation is a highly respected practice which has been used for countless years across many civilizations as well as by different spiritual directions. Meditation is essence a skill by which the mind may be trained to concentrate and to refine any kinds of thoughts, resulting to the state in which the awareness, tolerance, and clarity of the mind have all been enhanced. While the specific techniques and purposes of meditation may vary, its essence remains consistent: to create an ability of oneself to connect with oneself & building blocks of the surroundings.

Usually, breath is the most used focus point for meditation practice, in which people sit silently with their eyes closed and put their minds on the breath. Hence, the theory encompasses a myriad of activities such as mindfulness meditation, loving-kindness meditation, transcendental meditation, and even more and all these different types of Meditation can be learned during 200 Hour Yoga Teacher Training in Rishikesh at Gurukul Yogashala. Despite their differences, these practices share a common goal: in order to remove the mind from delivering an inner dialogue and, instead, allow a profound present state to dominate.

Why Meditation is important?

For basic, meditation is the process of the watching shifts in the mind without all condemning. Regular practice to overcome the struggling of thoughts and emotions will help persons to be dependably calm and cool in times of trouble and emotionally labile situations. Your Yoga Teacher Training in Rishikesh will help in making a routine of practicing daily meditation and understanding dos and don’ts of different practices with our experienced teachers.

1. Stress Reduction: Now the world tends to or is committed suicide rates linked to stress are this increasing issue. Through meditation the body relaxes and by reducing the process of stress hormones (like cortisol) a person gets a chance to feel good this way promoting tranquility and calmness.

2. Enhanced Concentration: The main aims of any practice meditation, however, is to improve our ability of concentrating and paying attention. When the mind is trained in such a way that it can be directed to remaining in the present moment, individuals will be able to enhance their concentration on different tasks throughout life be it at work, school or some of the personal ventures they may undertake.

3. Emotional Well-being: Meditation act as an emotional crystal because it helps people have a better relationship with themselves, and their emotions. Mindfulness meditation length enables individuals to get in touch with their feelings but under no circumstances to get overgrown in them which contributes to the emotional stability and the reduced risk of anxiety or depression.

4. Improved Self-awareness: Self-awareness is a brick for personal development and an indispensable pillar of personal growth. Meditation gives to people cognitively and helps them to look at their thoughts, behaviors and belief system, so they gradually can distinguish the ones that doesn’t fit with their values or aspirations.

5. Cultivation of Compassion: Most techniques of meditation including gentle self-generating meditation have love for one’s self and the entire world as their central fundamental principles. Meditation also increases feelings of compassion in people as they now are aware of link with all living beings and more understandingly connected with relationships.

6. Physical Health Benefits: Apart from the mental and emotional benefits of meditation, it has been proved to have biological benefits also, hence, it can decrease blood pressure rate, enhance immune system function, and improve sleep quality as well. In meditation, relaxation and stress reduction are created. This contributes to the overall quality of life and in the long run, it influences your longevity.

Achieving mindfulness through meditating doesn’t necessarily involve meditating publicly for long period of time. Stop right here even only a few minutes of mindfulness each day can make good results over a long period just imagine what could be achieved with practice.

How to include Meditation in your daily life?

You can learn different types of meditation practices during your 200 Hour Yoga Teacher Training at Gurukul Yogashala in Rishikesh making it easier for you to include meditation in your daily life. Here are some practical tips for integrating meditation into daily life:

1. Start Small: Start with brief meditation sessions and develop them slowly to be longer ones as you get more time. This one single point might be of the most value among them all to have regularity and even if there are only a few minutes each day it is worth to practice that.

2. Find a Quiet Space: Find a peaceful and serene place with no distractions so you may meditate properly. It may well be your nook at home, nature’s niche, or space which is nothing but a calm environment near your workplace.

3. Experiment with Techniques: Search for the meditation technique that proves to be familiar and hence effective to you. Whether it’s completely immersed in the art of yoga and meditation spots such as breathing exercises, the body scanning meditation or the vivid imagery sessions, there are innumerable methods to cater to personal favor.

4. Be Patient and Non-judgmental: Meditation is like a trip; your advancing may not be always direct or measurement. You could try to develop your practice with patience, forgiveness, and an attitude that has compassion towards oneself and towards one’s practice.

5. Integrate Mindfulness into Daily Activities: Increase the range of meditation which goes beyond the formal practice by developing a habit of being mindful during ordinary activities such as eating, walking and having a general conversation. Acting with the conscious effort to live in the moment in the current can create a stronger sense of awareness and peace.

Conclusion:

In fact, meditation is just the process which is very helpful because of its ability to help both the mind and the body. Through systemized training during 200 hour Yoga Teacher Training at Gurukul Yogashala in Rishikesh for mindful meditation, people can overcome the life difficulties with greater resilience and therefore it is easier to make the life decisions without affecting you inner-self. Whether practicing for relaxing stress, elevating the well-being, or reaching spiritual growth, meditation provides the power to change one’s life and enable a connection that is deeper to oneself and the community. Now we take the steps by learning authentic and traditional forms of meditation during various yoga teacher courses in Rishikesh at Gurukul Yogashala that bring us closer to ourselves, deeper into our own inner worlds, and may we seek refuge in the silence and wisdom found through meditation.

Ashtanga Yoga

How 200 Hour Yoga Teacher Training in Rishikesh Can Deepen Your Spiritual Practice

by Yoga

It is defined in our ancient scriptures that Yoga is the union of body, mind and soul. But do you think in today’s world this is how yoga is defined? In today’s world Yoga is often considered synonymous as the Asana or Postures practice. But that is just the one aspect or limb of yoga.

The aim of Yoga is the union between Body, Mind and Soul and that union can be achieved in many ways in which asanas are just one part. Like in Ashtanga Yoga by Sage Patanjali, he has described that Yoga has eight limbs. In Hatha Yoga, it is said that practice of asanas is important to balance the body so that we can sit properly for Pranayama. Therefore, Asanas is just the one limb of Yoga and the end point is the destination that is the Spiritual enlightenment of the individual consciousness to connect with the supreme consciousness.

To learn how you can deepen your spiritual practice, first you need to understand what are the different ways to achieve the union in ancient scriptures and what is the right and how you should practice. This in-depth knowledge you can get with 200 Hour Yoga Teacher Training in Rishikesh at Gurukul Yogashala where you will have the opportunity to learn the authentic and traditional teachings of Yoga according to the ancient scriptures – Vedas. Let us see what is the right way to deepen your practice according to the Sage Patanjali’s Ashtanga Yoga:

Eight Limbs of Ashtanga Yoga for the Spiritual Practice:

Sage Patanjali has described eight limbs as the “Path To Enlightenment”. When you walk on this path you will find your spiritual practices are deepening more than before. Everything that Sage Patanjali has described is to attain that union and to become one with the supreme consciousness. At Gurukul Yogashala’s 200 Hour Yoga TTC in Rishikesh, you will learn all about this and much more in great detail. Let’s learn the basic meaning of Eight Limbs in brief here:

  1. Yamas: Yamas are the practices that we should do in our day-to-day life for a peaceful world all around us. These are the practices that tell us to be non-violent, to be truthful, not to steal, not to be greedy and to use our energy in the right way. Yamas helps us to live in a society that will be peaceful and stress-free.
  2. Niyamas: Niyamas are the practices that we do to lead a better life from within. These practices are we should live with cleanliness, with content with what we have, with discipline, should always try to look within to find different ways to improve ourselves rather than looking at the mistakes of others, and we should surrender to the supreme consciousness. Niyamas helps us to lead a life in a peaceful manner with in us.
  3. Asana or Posture: Asanas according to Sage Patanjali is that posture which is comfortable and steady. Sthira Sukham Asanam – the basic meaning is to be in any posture in which you can stay long without any disturbance created in mind and body.
  4. Pranayama: Although, it is considered that act of breathing in a regulated manner is Pranayama but Pranayama is much more than that. Pranayama is the practice that liberates us from our internal bondages and balancing the nadis or energy channels in our bodies.
  5. Pratyahara: When we are in our conscious state of mind we are always in the external world with our five senses always outward. Pratyahara is the first step in which we make a way to going inwards. The basic meaning is the withdrawal of the senses. This is the first step for the towards the path of spiritual growth. Until unless we can go inwards, we will b=not be able to connect with our inner-self. And without this connection there will never be a union between individual consciousness and supreme consciousness.
  6. Dharna: Although the loose meaning of Dharna is concentration but Dharna is much more than that. Dharna means confinement of mind to one point, one object or place which can be broken from time to time but with right practice you will find there is an increase in your focus and concentration.
  7. Dhayana: Dhayana is loosely known as Meditation. Although it is said that when our focus becomes continuous and have no interruptions of mind or body that is no interruptions from the internal and external factors then automatically, we reach the state of Dhayana. In dharana there is still presence of individual consciousness.
  8. Samadhi: Samadhi is the state that everyone desires. It is written in the ancient e-texts that person becomes unaware of his presence in the state of samadhi.

As we have seen, there is a great deal of practices you can learn during 200 Hour Yoga Teacher Training in Rishikesh at Gurukul Yogashala which will help you in deepening your spiritual journey through learning different practices of Pratyahara and Dharana under the expert guidance of experienced teachers here.

We have to understand that the ultimate goal of Yoga is the union of body, mind and soul. There are different paths to achieve this goal and Ashtanga Yoga is one of them. To learn more traditional path for spiritual enlightenment you need to learn from the Traditional School in Rishikesh that is Gurukul Yogashala’s 200 Hour Yoga TTC in Rishikesh. The best way to learn and deepen your spiritual practice is to find roots of Yoga which are in our ancient scriptures – Vedas on which Gurukul Yogashala’s curriculum for 200 Hour Yoga Teacher Training in Rishikesh is based.

The Yoga is so much more than the asana practice and its high time we understand its roots to walk on the path of spiritual enlightenment. And in understanding the traditional and authentic teachings of Yoga according to the ancient scriptures, Gurukul Yogashala is the best partner for your Spiritual Journey.

yoga courses

Why should you do Yoga Courses in Rishikesh?

by with 10 Comments Yoga

Yoga in Rishikesh: We begin our journey at the heart of our peaceful haven, Gurukul Yogashala. If you are passionate about getting traditional knowledge of yoga, then this is the place for you to deepen your practice and attain the authentic knowledge of yoga as written in Vedas. Experienced yogi gurus lead classes at our ashram with a total experience of more than 3 decades which are designed for practitioners of all levels, whether you are a beginner or an advanced practitioner.

85-hour-yoga-ttc

Prenatal Yoga- A Step Towards Healthier

by with 676 Comments Asana

You’re expecting a child?! Congratulations! You must be excited, afraid, delighted, and overwhelmed all at once. It must be difficult to put your finger on exactly what you’re feeling. The kicks are enjoyable, but the cramps are incapacitating. You could be overjoyed one moment and filled with emotion the next. Nothing adequately describes the sensation of having a life developing inside of you. You may also suffer mood swings as a result of hormonal changes. Yoga is undoubtedly a blessing that can help you sail through the journey of pregnancy in a smooth manner. The general benefits of yoga can be accessed here.

Ashtanga yOGA (2)

Ashtanga Vinyasa Yoga

by with One Comment Asana

Ashtanga Vinyasa Yoga

“Ashtanga Yoga: Unlocking the Inner Rhythm of Body and Mind.” Learn about the transforming impact of Ashtanga Yoga, a vibrant and timeless practice that has swept the yoga community off its feet. Ashtanga Yoga surpasses the limitations of physical exercise by smoothly synchronizing breath with movement, luring practitioners on a profound journey of self-discovery and total well-being.

Origins and Philosophy of Ashtanga Yoga

Rooted in tradition, Ashtanga Yoga traces its origins back to the ancient texts of India. It was popularized by K. Pattabhi Jois in the 20th century. The practice encompasses a comprehensive philosophy known as the eight limbs of yoga, which guide practitioners towards self-realization and a harmonious existence. At the core of Ashtanga Yoga lies the eight limbs of yoga, as outlined by the sage Patanjali. These limbs provide a comprehensive framework for self-realization and spiritual growth. They encompass ethical principles, physical postures, breath control, sense withdrawal, concentration, meditation, and a state of pure bliss and unity.

Principles and Fundamentals of Ashtanga Yoga

Primary Series and Vinyasa

“The Rhythm of Flow: Unleashing Vitality through Ashtanga Yoga’s Primary Series” Embark on an exhilarating journey as you dive into the core of Ashtanga Yoga—the captivating sequence of asanas known as the primary series. With its seamless integration of breath and movement, this vibrant flow awakens inner strength, cultivates flexibility, and ignites the fires of transformation, leaving practitioners with a purified body and a serene mind.

Surya Namaskar A

Surya Namaskar B

STANDING POSTURE

Padangushtasana 

Padahastasana  

Utthita Trikonasana 

Parivritta Trikonasana

Utthita Parshvakonasana  

 Parivritta Parshvakonasana

Prasarita Padottanasana A  

Prasarita Padottanasana B  

Prasarita Padottanasana C 

Prasarita Padottanasana D  

Parshvottanasana

Utthita Hasta Padangusthasana A  

Utthita Hasta Padangusthasana B 

Utthita Hasta Padangusthasana C  

Utthita Hasta Padangusthasana D 

Ardha Baddha Padmottanasana  

Utkatasana 

Virabhadrasana A

Virabhadrasana B

SEATED POSTURES

Dandasana  

Pascimottanasana A, B ,C

Purvatanasana  

Ardha Baddha Padma Paschimottanasana 

Tirianga Mukhaikapada Paschimattanasana  

Janu Sirsasana A   

Janu Sirsasana B

Janu Sirsasana C

Marichasana A 

Marichasana B 

Marichasana C

Marichasana D 

Navasana

Bhujapidasana

Kurmasana

Supta Kurmasana

Garbha Pindasana

Kukkutasana

Baddha Konasana A

Baddha Konasana B

Upavista Konasana A

Upavista Konasana B

Supta Konasana

Upavista Konasana A

Supta Padangustasana A

Supta Padangustasana B

Supta Padangustasana C

Ubhaya Padangusthasana 

Urdhva Mukha Paschimottasana

Setu Bandhasana

Urdhva Dhanurasana

Paschimottanasana

Salamba Sarvangasana

Halasana

Karnapidasana

Urdhva Padmasana

Pindasana

Matsyasana

Uttana Padasana

Sirsasana

Sirsasana B

Baddha Padmasana

Yoga Mudra

Padmasana

Padmasana

Tolasana

Savasana

Breath Synchronization and Energy Locks

Ujjayi breath, a deep and audible breath, plays a vital role in Ashtanga Yoga. It creates internal heat, enhances focus, and facilitates the smooth flow of energy. Additionally, bandhas, or energy locks, help redirect and retain prana (life force) within the body, amplifying the benefits of the practice.

Drishti: The Gaze

“Drishti: Illuminating the Path Within”
In the mystical realm of Ashtanga Yoga, the art of Drishti unfolds. It is not merely about fixing your gaze; it is a gateway to unlocking hidden dimensions within. By directing your sight to sacred points, you harness the power of concentration, forging an unbreakable bond between mind, body, and spirit, and awakening a profound sense of presence on the sacred mat.

“The rhythm of the body, the melody of the mind, and the harmony of the soul create symphony of life.” – B K S Iyengar

Ashtanga Yoga Poses and Sequences

Overview of Key Asanas
Ashtanga Yoga comprises a wide range of asanas that engage every muscle group, promote flexibility, and improve overall body awareness. From the dynamic Sun Salutations to the grounding standing poses, seated poses, and the concluding sequence, each asana offers unique benefits.
Structure of the Ashtanga Yoga Series
The Ashtanga Yoga series is divided into different levels, each building upon the previous one. It begins with the Sun Salutations, followed by standing poses, seated poses, and concludes with a closing sequence. This systematic approach allows practitioners to gradually progress and deepen their practice over time.
Progression and Modifications
Ashtanga Yoga is accessible to practitioners of various skill levels. Modifications and variations are available to accommodate individual needs and abilities. Beginners start with the primary series, gradually advancing as they develop strength, flexibility, and proficiency.
“Yoga is the dance of every cell with the music of every breath that creates inner serenity and harmony.” – Debasish Mridha

Benefits of Practicing Ashtanga Yoga

Ashtanga Yoga offers a multitude of benefits that extend beyond the physical realm. Regular practice
can:
1. Enhance Strength and Flexibility: The challenging asanas build core strength, increase muscle tone, and improve flexibility.
2. Cultivate Balance and Stability: The practice of balancing poses develops physical stability and
mental equilibrium.
3. Minimize Stress and Anxiety: The rhythmic breathing and movement of Ashtanga Yoga helps to soothe the body and mind while lowering stress levels.
4. Promote Holistic Well-Being: The habit raises energy levels, promotes blood circulation, and detoxifies the body, all of which help one feel more alive and well-being.

Practical Tips for Beginners

For those interested in starting an Ashtanga Yoga practice, consider the following:
“Embarking on the Ashtanga Yoga Path: Guiding Lights for Beginners As you set foot on the sacred path of Ashtanga Yoga, allow these guiding lights to illuminate your journey. Seek out a sage-like instructor, a beacon of wisdom who will navigate you through the depths of this ancient practice. Carve out sacred time amidst the hustle, weaving a tapestry of devotion with consistent practice. Embrace the dance of patience and persistence, for transformation blooms at its own divine pace. And in the sanctuary of your practice space, create a haven where distractions fade, and your spirit soars freely.”

Overcoming Common Challenges

Starting a new practice may come with its challenges. Here are some common obstacles and ways to overcome them:
1. Physical Limitations: Modify poses to suit your body’s needs, and communicate any injuries or limitations to your instructor.
2. Mental Resistance: Stay committed and motivated by setting realistic goals, practicing selfcompassion, and celebrating small victories.
3. Time Constraints: Even short practice sessions can be beneficial. Prioritize your practice and integrate it into your daily routine

Tips for Advancing Your Ashtanga Yoga Practice

To deepen your Ashtanga Yoga practice, consider the following:
Mysore Style Practice: Explore self-paced practice where you memorize the sequence and move through it at your own rhythm. This allows for a more personal and meditative experience.
Seek Guidance from Advanced Practitioners: Attend workshops or classes with experienced Ashtanga Yoga teachers to gain insights and refine your practice.

Safety Precautions and Modifications in Ashtanga Yoga

To ensure a safe and injury-free practice, keep the following in mind:
Practice with Proper Alignment: Pay attention to alignment cues from your instructor to prevent strain or injury.
Honor Your Body’s Limits: Modify poses as necessary, listen to your body’s signals, and avoid pushing beyond your comfort zone.
“Yoga is not about touching your toes, it’s about what you learn on the way down.” – Judith Hason Lasater

Ashtanga Yoga and Mindfulness

Ashtanga Yoga and mindfulness go hand in hand, fostering present-moment awareness both on and off the mat. The focused attention required during the practice can lead to a deeper connection with oneself and a heightened sense of mindfulness in daily life.

If you are interested in learning more about Ashtanga Yoga and mindfulness, we invite you to join our yoga teacher training school in Rishikesh, India, Gurukul Yogashala. Our program is designed to help you deepen your understanding of yoga and its many benefits, both on and off the mat. You will learn how to teach Ashtanga Yoga to others, as well as how to incorporate mindfulness into your own practice and daily life.

We offer a variety of yoga teacher training programs, ranging from 200 to 500 hours. Our programs are taught by experienced and certified yoga teachers, and we offer a supportive and inclusive environment for all students.

To learn more about our yoga teacher training programs, please visit our website or contact us today. We would be happy to answer any of your questions and help you find the right program for you.