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Stay Forever Young with These Yoga Practices for Ageless Health and Wellness

As we grow old, the body tends to lose its elasticity and fat reserves. Thus, the skin starts developing wrinkles, as it does not have anything to hold on to. The internal organs also develop certain issues, but the first signs of aging are visible externally. However, there is a way out. You can do yoga to delay aging. It can be a preventative modality. On the other hand, if aging has already set in, you can try out toning asanas to manage the same. In case you want to know about the yogic remedies in more detail, you should join a Yoga Teacher Training in Rishikesh.

You will be able to learn about various yoga asanas and other kriyas, to control aging, or at least manage it. For now, we will discuss some easy poses and kriyas, which you can do on your own.

Yoga Asanas For Ageless Health and Wellness

Practicing yoga will help you to get healthy faster and also manage the same. It has an impact on your physical health and also your mental health. Yoga also boosts immunity and blood circulation, which eventually helps in the quick removal of body toxins. You will find many 80-year-olds also practicing yoga and they can give you stiff competition in terms of looks.

So, without delaying any further, let us get down to the basics.

Halasana

Also called the Plough pose, it is an excellent asana, in which the blood supply to your head increases. It is one of the inversion asanas, which can make your face glow as well. If you practice this asana at least twice a day, it will start to show the effects.

  • You just have to lie down on your back, with your hands beside you.
  • Slowly, lift the legs together, while supporting your torso on the mat, engaging your core muscles. The legs will go up and above the head to land on the other side of the head.
  • All this while, you can keep the hands straight with palms down. The fingers will point toward the legs. You can also choose to grasp one hand with the other. Or interlock the fingers behind your back.
  • Your face must face the upturned thighs.
  • You can hold the pose for 5-10 breaths, as it is the gold standard in yoga practice.
  • When you are ready to release yourself from the pose, slowly lift the legs from the floor and place them back in their original position.

Sarvangasana

This is another pose that helps with anti-aging. Your body is inverted completely in this pose, which adds to the benefits. Also called the shoulder stand, it helps in promoting blood supply towards the head and face. This infusion of oxygenated blood directly from the heart, improves the skin texture. Brain-related illnesses like Dementia also get controlled. You can practice this asana thrice a day, for the best results. Those with pimple problems will also find them vanishing in no time. Here is the process.

  • You have to start in the supine pose, with the hands by your side.
  • Slowly, start lifting the legs off the floor, and thereafter lift the pelvis, with support from your hands.
  • Then you have to move the hands very slowly, to support the back muscles.
  • You have to ensure to focus on your feet, while doing the asana.
  • In the final pose, you will be supporting the weight of the entire body on your shoulders, while the soles of the legs face upward.
  • Hold the position for as long as you can, so that your head and facial region get a steady influx of blood.
  • This will lead to glowing skin.

Chakrasana

Also called the wheel pose, this is another beneficial asana for good skin health and flexibility. Till now, we have been concentrating more on skin health and brain health. However, the flexibility of the body also matters. You have to ensure to keep all the joints supple, while you age gracefully. Chakrasana is just perfect for that.

You must ensure to learn it at a good yoga school, by enrolling in a Yoga Teacher Training in Rishikesh.  The right guidance matters a lot, as one wrong move can affect your health badly. Here are a few steps, which can guide you. For perfection, you must connect with a good school of yoga in Rishikesh.

  • You must lie down in a supine position on the mat.
  • Slowly lift the legs and keep them hip-width apart. Bend them at the knees, while keeping the soles flat on the mat.
  • Bring the hands close to the shoulders, with palms down, ensuring that the fingers point towards the legs. Initially, they will be bent.
  • Inhale and lift the body with support from the legs and palms. Your toes can just touch the mat at one point.
  • Your head remains on the mat for support, but once you have lifted the entire body, the head also goes up.
  • You can further lift the waist, to give more stretch to the body.
  • You can hold the pose for some time. When you are ready to release, slowly lower the body on the mat. And, take your hands and feet to the original position. You have to exhale while doing the release.

Adho Mukha Svanasana

This is another excellent asana for ageless wellness. From helping you with anti-aging benefits such as wrinkle-free skin and minimal acne, this is a boon for problematic skin. It improves  blood circulation to the head as well, thereby promoting hair growth. Additionally, it strengthens the bone, stretches the calf muscles and the hamstrings. Your spine also gets a thorough workout, if you do this asana on a regular basis. Learn more about this effective pose in the Yoga Teacher Training in Rishikesh. Here is how you can do it.

  • You have to start from a tabletop position, on four limbs.
  • Slowly, lift the buttocks up facing the ceiling.
  • Thereafter, you must ensure to support your body on the palms and soles.
  • Tuck the chin inwards into the chest. Look at the belly. Breathe normally throughout.
  • Hold the pose for some time and come back to Dandasana and relax.

Hasta Padasana

This is another head-down position, where the heart is at the level of the knees. This asana impacts the entire body, giving you a good stretch and also improving blood circulation. The spine also gets a thorough workout. This standing forward bend pose helps your skin in the fight against free radicals as well. You will also get relief from backache, due to its spine- stretching qualities. Learn how to do it.

  • You have to stand straight in Tadasana.
  • Slowly, inhale and raise the hands above the head.
  • Thereafter, fold from the hips completely, without rounding the back.
  • Hold the soles of both the feet with your hands.
  • This is extremely useful in removing free radicals from the blood.

Pranayama For Anti-Aging And Wellness

Surya Bhedana is a great anti-aging Pranayama, which increases heat inside the body. You can heal your body in response to various diseases as a part of the process. Breathing through the right nostril in this Pranayama slows down the aging process, and also replenishes your mental health. You have to inhale through the right nostril and exhale from the left in this practice.

Ujjayi Pranayama is another kind of breathing practice, which helps in supplying more oxygen to the body. The face also gets better blood circulation. Although you inhale and exhale through the nose, you must allow the exhaled air to pass through the throat creating a whisper-like sound.

You can also do Bhramari, to push aging away. It also reduces anger and tension. The buzzing sound on exhalation helps in calming down the nervous system. The body’s healing capacity also increases., pushing away aging.

Final Words

You can join a Yoga Teacher Training in Rishikesh, at Gurukul Yogashala, to learn all such asanas and breathing techniques, which improve the flow of blood toward the head and face. These can ward off the visible signs of ageing, like fine lines and wrinkles. On the other hand, there are other poses, like the Chakrasana, which serve both externally and internally. Flexibility and mobility of the joints are very important, as with age the joints become dry. You can also go for Ayurveda oil massages to keep all the joints supple. The course as mentioned above also covers these in detail. So, go for it today!

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Prenatal Yoga- A Step Towards Healthier

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

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.