Pregnancy is a beautiful phase of life, a new soul comes into your own womb. And you bring it into this World. Women are the ones who experience it. While a new life is growing inside you, it is important to prepare your body, mind, and soul for motherhood through yoga. There is a great importance of yoga during pregnancy.

Yoga during pregnancy

Approximately these 275 days, a woman needs all that care, comfort, and support (CCS). Fleeting through various phases and changes – physically and physiologically. This journey begins when that one thought comes to the couple’s mind to have a Baby. Stress imprisoning couples with a lot of worries and fears as pregnancy is accompanied by various physical and psychological demands.  

The wonderful science of yoga can be directed at expectant mothers and their unborn. Yoga has empowered all those tools to prepare a woman for her upcoming role as a Mother. This tool lifts you up with profuse stamina and allows you to use your energy wisely along with the growing life inside you. From managing stress to relieving pain, yoga and meditation are revered by many for their benefits.

Couple Yoga

Pregnancy revolves around logistics, planning, worrying, and strategizing. The endless to-do lists of regular life with the added projects of preparing for a baby. Practicing couple yoga before and during pregnancy is a way to slow down and honor this huge shift in life  Prenatal partner yoga classes involve true partner poses – where couples are doing the same pose together or alternating in supporting each other.

Yoga can help with increased body awareness – for both mom and partner. Labor is hard work, and all moms need support! It can be a chance for you and your partner to work together as you might in labor. Couples should be guided in the gentle practice of yoga postures. Postures that are beneficial during pregnancy, with an emphasis on working in pairs. Learn relaxation, breathing, movements, positions, and massage for pregnancy, and for use in labor. The best part is to enjoy bonding meditation with your baby.

Ayurveda

Ayurveda, sister of yoga has also mentioned care (physical body, Mental Body, diet, dincharya, ritucharya, ahar, vihar, achar, and vichar, etc) during pregnancy of the mother and baby. 

The Ayurveda Department of Kashi Hindu University has taken a unique initiative i.e., Garbha Sanskar Therapy. Spiritual music therapy, Veda therapy, meditation therapy, and worship therapy will nurture pregnant women. 

Garbhsanskar is extremely important in the present generation. The word “Garbha” is a Sanskrit word that means “fetus in the Womb” and the word “Sanskar” means “education of the mind”. The knowledge of Garbh Sanskar dates back to ancient scriptures, and it is included in the Ayurveda. The practice has been a part of Hindu tradition since time immemorial – it is evidenced by stories of how Garbh Sanskar had a very positive effect on mythological characters like Abhimanyu and Prahlad, who were enlightened in their mothers’ wombs.

Modern studies have proved that a fetus can respond to external stimuli. In fact, the hormonal secretions activated by the mother’s thoughts can also impact the baby in her womb. Garbh Sanskar covers pre-pregnancy, pregnancy as well as the breastfeeding phase, guiding parents until the child is about 2 years old.

It’s all about the mother maintaining a sound state of mind, not only mentally, but physically, emotionally, and spiritually. Ayurvedic Garbh Sanskar suggests certain guidelines that pregnant women can keep in mind for themselves and the unborn baby. Garbh Sanskar helps develop that eternal bond between the mother and her unborn child.

Ayurvedic Garbha Sanskar suggests certain guidelines that a woman can keep in mind during pre-pregnancy, pregnancy, and post-pregnancy duration. These include:

Proper Nutrition through Healthy eating habits: A balanced diet full of vitamins and minerals is recommended for this. Yoga texts say a diet should be “mitahara”. Eating a Sattvic diet (as per Ayurveda) mindfully in moderation. Sattvik food refers to freshly prepared, nutrient-rich food that includes all five tastes – sweet, salty, pungent, bitter, and sour.

Ayurveda recommends the consumption of Panchamrut, which is beneficial for boosting potency and immunity. It is made with one spoon curd, honey, sugar, and two spoons of ghee or clarified butter mixed with eight spoons of milk. At the same time, addictive substances should be avoided.

Practicing Yogic therapy: First Trimester is all about to create that permanency of pregnancy (PP) and to nurture the embryo in the womb. Suksham Vyayam, Sectional Breathing helps to calm and relax the body while preparing you for breath control during childbirth.

The second trimester is all about strengthening the uterine muscles and enhancing the nourishment of the embryo. The practice of Marjariasana, Bitilasana Helps to increase flexibility, improve blood circulation, and reduces backache during pregnancy. 

The third trimester is all about creating that path while giving all comfort for the baby. And, to get ready for labor. Malasana, Shavasana (sideward), Vishnu asana boosts the mother’s chances of having a full-term normal delivery with minimal labor pain. 

Yoga minimizes the discomfort and complications faced during pregnancy. It improves the circulation of blood, which really helps in dealing with different functional changes occurring in the body.

Guided Meditation

Meditation is an important aspect of the Garbha Sanskar. It is beneficial for the body, as it de-stresses the mind. It involves getting into ‘the zero state of mind’, which can help bring peace and tranquillity and enhance concentration. 

Positive affirmation/Visualization

Science says that a baby’s brain develops up to 60 percent while in the womb. An unborn baby can respond to outside influences. A fetus can hear the mother’s voice when in the womb. If the mother communicates positive things to the baby, it will affect their mental and physical development as well.  Visualizing good things about the baby while you meditate is also a great way to bond. When you think positively, it can help both you and the baby.

Communication with the baby is ‘garbhasamwaad’ that contributes to the mental growth of the baby and helps to build a strong bond with the mother. retaining a happy atmosphere around you is useful for the health and personality development of an unborn child.

Prayer

Chanting of specific mantras such as Om Mantra, Gayatri Mantra blesses the baby with good health and moral values. Prayers are one of the ways to instill spiritual beliefs into a baby’s mind. Ancient scriptures contain mantras and shlokas which are beneficial for unborn babies. 

Music therapy

Ancient literature says that a baby starts hearing and responding to its surroundings from the seventh month of pregnancy. Therefore, the mother should listen to melodious music which has a calming and soothing effect on her. Singing, reciting, or listening to soft, spiritual songs, mantras and shlokas are beneficial for both the mother and the child.

The nearest sound for the baby is the mother’s heartbeat. That is why when holding a crying baby close to the chest, can calm your baby. As the child hears something familiar, it can bring about a sense of calmness.

 Benefits a Mother can receive through Garbh Sanskar Therapy

1. Practicing Yoga makes labor and Childbirth easier.

2. No more Postpartum disorders facing!!

3. Postpartum Weight – Loss fastest post-delivery

4. Natural Pregnancy Glow

5. Ease all those aches and pains

6. Connect with your Baby

7. Visualize yourself and Baby – healthy!

8. Acclimatize Body and its changes with Grace

9. Better Mental Health.  

Yoga therapy provides asana for a healthy reproductive system. Yoga has relaxation techniques that help to overcome stress disorders, self-soothing techniques for worries and fears. It helps to boost fertility.

Wishing all pregnant mothers a healthier and happier journey. Enjoy your motherhood with yogic practices. 

“Your children will become who you are;
So be who you want them to be”

Have you ever asked yourself this one question – “Am I happy?” or have you ever tried to find ways to be happy in your life? 

In the race of chasing for dreamy life, the essence of happiness is somewhere lost. The real reason is it doesn’t come from materialistic things. It is always there within us, the task is just to find it. No home, no job, no person can keep you happy. It’s you who can do it. 

It’s based on how our hormones are formed and react in our bodies. Our body produces chemicals, which are based on two factors. External – the air we breathe, the food we eat, and the water we drink. Internal – our thoughts. None of the above is in our control except the food we eat. Based on such, our body produces hormones and gives us different feelings of pain or happiness. These are the emotions which we feel in our daily life. One such hormone is serotonin which is a neurotransmitter. 

Serotonin – “A FEEL GOOD HORMONE” 

It’s involved in many processes throughout your body from mediated satisfaction, happiness, and optimism to promoting smooth digestion. Serotonin levels are reduced in depression. There are medicines and supplements available to boost. The easy and effectual ways are sunlight, food, and yoga. However, you can’t directly get serotonin from food. But, you can get tryptophan. It is an amino acid that’s converted to serotonin in your brain.

It is to be noted that tryptophan is found primarily in high-protein foods. On the other hand, yoga is a science that harnesses the innate capability of the body to improve its powers and functioning. Studies have proven that yoga escalates the levels of serotonin. Yoga practice also boosts the amount of tryptophan. The fact is this effect persists even after exercise. 

According to Princeton neuroscientist Barry Jacobs, Ph.D., lower levels of serotonin can affect our mood. This can leads to depression. “Depression sets in when fewer and fewer new brain cells are created. It is a process that is mediated by serotonin. Here, the stress and age are being the leading trigger”. 

Yoga and Meditation help the body release serotonin naturally. 

Yoga is a physical exercise that involves different body poses, breathing techniques, and meditation. The therapy may help with depression and your symptoms, such as difficulty concentrating or loss of energy. Meditation helps bring a person into the present moment and allows them to clear their minds. Controlled, focused movements also help strengthen the body-mind connection.

Yoga asana can directly increase the firing rates of serotonin neurons. It leads to the result in increased production and release of serotonin. In addition, there is an increase in the levels of tryptophan (precursor of serotonin) after yoga. 

Scientists at the University of Montreal have shown that activities like Mindfulness Meditation have a direct impact on the brain’s production of serotonin levels. It does so by reducing the grey matter density of the amygdala and the right prefrontal cortex. It is the brain regions responsible for initiating stress response. Meditation also increases activity in the happiness producing regions of the brain: the left prefrontal cortex. 

Apart from depression, disruptions in serotonin levels can impact cardiovascular functions and bowel functions. Any disruption can lead to insomnia. 

Yoga is especially helpful because of its gentle, calming, and fluid nature. Each pose is flexible, so people of all levels can practice. Your instructor will emphasize breathing, concentration, and smooth movement. They will also encourage you to focus on positive images to calm the body and mind. 

The following are some effective yoga practices to boost serotonin: 

Practice Surya Namaskar (sun salutes) facing the morning sun 

It has been recommended to practice sun salutation while facing the rising morning sun which rises from the east. It’s very important to maximize your exposure to the bright light of mid-morning to increase serotonin. 

Practice meditation facing the morning sun

We also do the same with meditation. By making sure that we face East we ensure that the morning sun hits the pineal gland. When we practice in the early morning the sun has the capacity to balance serotonin. 

Bhramari Pranayama (Bee Breathing) 

• Releases negative emotions like anger, agitation, frustration, and anxiety.
• Improves concentration and memory.
• Builds confidence.

Paschimottanasana (Seated Forward Bend) 

• Stretches the spine and helps relieve stress.
• Relaxes the mind by removing negative emotions like irritability and anger.

Sarvangasana (Shoulder Stand)

• Regulates and normalizes the functioning of the thyroid and parathyroid glands.
• Nourishes the brain as more blood reaches the pineal and hypothalamus glands.
• Helps improve all cognitive functions.

Setu Bandhasana (Bridge Pose)

• Strengthens and stretches the neck and spine.
• Relaxes tight muscles.
• Improves blood circulation to the brain.
• Helps calm the brain and the nervous system, thereby reducing anxiety, stress, and depression.

Yoga brings about measurable changes in the body’s sympathetic nervous system – the one charged with propelling the body into action during the “fight or flight” response to stress. 

Yoga also boosts levels of feel-good brain chemicals like GABA, serotonin, and dopamine. These brain chemicals are responsible for feelings of relaxation and contentedness, and the way the brain processes rewards. Therefore, all three neurotransmitters are the targets of various mood medications like antidepressants (e.g., SSRIs) and anxiolytic (anti-anxiety) drugs. 

Yoga actually stimulates the parasympathetic nervous system. Thus, it calms us down and restores balance after a major stressor is over. Blood is directed toward endocrine glands, digestive organs, and lymphatic circulation with the parasympathetic nervous system in gear. Meanwhile, heart rate and blood pressure are lowered. Hence, our bodies can better extract nutrients from the food we eat and more effectively eliminate toxins. With its activation, the body enters into a state of restoration and healing.                            

It is important to understand that yoga, meditation, and food will only help you if you are looking for real happiness. The one which is inside you. One can achieve authentic happiness only by achieving a peaceful state of mind. 

“HAPPINESS IS NOT SOMETHING READYMADE. IT COMES FROM YOUR OWN ACTIONS.”

                                                                                                                                                 –DALAI LAMA

To all the senior citizens out there, I would like to give a big shout out to manage their life so well, from raising their children to maintaining all their personal and professional relationships. While facing those life’s challenges and enjoying those happy moments with your loved ones, you forget how to take care of yourself?  How to manage physical health and mental health?

“Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel.”

                                                                                                                                    -Eleanor Brown

Self- Care for Senior Citizens

There is a famous say – if your own pitcher is empty, how can you pour happiness for others? Self-care is important and it should never take a backseat in your life.

Growing older presents many gifts — maturity, grace, wisdom, experience, and perspective, to name a few. On the other side, the risk of life-threatening illnesses such as diabetes, cardiovascular disease, and certain types of cancer also increases with age. Joint stress, osteoarthritis, and other types of pain will also commonly surface as you age. It is because catabolism (destruction of cells) is higher than anabolism (Formation of cells). There is less physical activity. Bones become weak. All body systems – Digestive, Cardiovascular, Respiratory system becomes weak. Immunity power gets low and so does the metabolism rate. Also, psychologically and emotionally, senior citizens experience higher rates of depression, anxiety, and other mental health disorders. 

Healthy eating and exercise can assist in preventing disease, injury, and keeping your physical body in good shape, and meditation and brain training exercises can keep your mind sharp.

Yog works as a preventive and restorative therapy. Though the popular image of yog may be a young person twisted with apparent ease, those who are older and less flexible can enjoy a yog practice just as much and may benefit from it even more. There is Pranayama, Breathing Awareness Techniques, Mindfulness, Meditation, Relaxation Techniques, and many more. Everyone can take benefit from this Holistic Approach. Senior citizens, who often struggle with joint stress, imbalance, and other physical limitations, can benefit from incorporating a yog practice into their daily routine.

There is a significant factor why yog has become so popular with the seniors. Here are the 5 benefits of yog out of many that proves that yog is an effective option for a healthy lifestyle:

• Yog reduces high blood pressure

High blood pressure can lead to cardiovascular disease and yog reduces oxidative stress in the elderly which is one of the underlying factors of high blood pressure.

•  Yog promotes good joint health, balance, and flexibility

As per studies, yog proves to be a therapeutic benefit to manage osteoarthritis in elderly women. Yog postures and stretches can be extremely beneficial to prevent osteoporosis or relieve painful symptoms. The slow and measured movements involved with yog poses can lead to better balance and movement. It can also help prevent falls.

• Yog improves digestion

Studies have proved that yog manages digestive disorders like Constipation, Acidity, IBS (Irritable bowel syndrome). Elderly people should practice asanas like shalabhasana. It improves the process of digestion by toning the organs near the abdomen. 

• Improved sleeping habits. 

Yog for senior citizens can be so relaxing, many individuals experienced that they are sleeping longer and more soundly, which can often be an issue for older adults. Also, yog can be a great substitute for sleeping pills.

• Yog keeps the mind sharp and improves mental and emotional well being

Yog gives your mind a break from the frantic pace of everyday life. It can relieve stress and keep you centered and organized. Yog practice involves focusing on the breath and slow movements, which can help trigger your parasympathetic nervous system, reducing the by-products of stress and feelings of anxiety.

Besides, yog helps in post-surgery recovery, improves sleep quality, and overall well-being. No matter what your current fitness level is, senior citizens can benefit from yog every bit as much as younger adults. However, always consult your doctor before embarking on a new exercise routine especially if you suffer from any chronic conditions or are very inactive. Also, it is suggested to go for in-person yog class to perform yog in the right posture. Yog instructor can design the class as per your health condition.                             

OM Chanting 

If you are reading this blog, then let’s end this with the simple practice of chanting OM.

AUM or OM is a sacred syllable consists of three letters “A”, “U” AND “M”. “A” AND “U” together, when pronounced, become “O”, which represents the formless aspect of God. OM chanting brings the mind to focus. It is refined as “AnahatNad” as per Vedic scripture. OM chanting is also called as PranavaJapa. OM is also called as a Bija Mantra as it is attached to the beginning of the Vedica Mantra.

How to chant OM?

Sit in any comfortable pose or asana or on a chair. Palms relaxing on the knees or in Gyan Mudra. Spine erect and the rest of the entire body should be relaxed. Eyes closed.

Begin with Breath In and while exhaling start chanting OM…followed by “M” prolonged as long as possible. Continue it as long as the breath lasts. It is advantageous to chant OM with each consecutive breath.  Always take a few normal breaths between the chanting of two Oms, to practice comfortably.

OM is chanted usually for 11 or 21 times. By the practice of OM chanting, the mind becomes gradually tranquil and all the restlessness along with the tension and worries disappear.

In the hustle-bustle of life, you often forget self-care and yog is a form of self-care. Growing old is something that’s not a choice, what’s a choice is to grow old gracefully and be healthy.

 

“We don’t stop playing because we grow old. We grow old because we stop playing.”

                                                                                                                                   -George Bernard Shaw

 

 

Office yoga at work or if you are working from home in this COVID-19 pandemic is an extremely beneficial way to improve your energy levels, relieve pain in that lower back or those sore shoulders due to being seated for a long while gazing at your screens. When you’ve been sitting for too long, and you’re ready for a stretch break, there are plenty of moves you can do right where you are.
It’ll help you feel better about sitting at your desk all day!

Sitting at a desk for hours on end places unnecessary strain on the spine, overstretches the mid to upper back, and shortens the chest and hips leading to neck, shoulder, and low back pain.
Try this simple office yoga sequence when you cannot get to your favorite class.

1. Seated Crescent Moon:

The side body tends to collapse when hunched over a computer, contributing to neck and shoulder discomfort.
Seated Crescent Moon fixes that so you can return to your seat with a taller spine, a clearer head, and sharper focus.

HOW TO DO:

1. Lift your arms overhead and stretch your fingers wide.
2. Lean to the right, taking 2 to 3 deep breaths.
3. Repeat on the left side for another 2 to 3 deep breaths.

2. Eagle Arm Pose:

Eagle Pose Chair benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
1. Arms and Shoulders
2. Upper Back
3. Knees

HOW TO DO:

Take a seat at the front edge of your chair with your feet grounded.
Cross a leg over the bottom and squeeze the legs together.
Then, cross the same elbow under the opposite elbow and squeeze.
Breathe 5-10 cycles.Slowly get back to your normal position.
Then repeat the pose on the opposite side.

3. Back Bend Arch:

Back bends strengthen the back muscles, stretch the front body and the shoulders and help you increase the flexibility of your spine, they can also compress the spine and put too much pressure on the lower spine, causing back pain.

HOW TO DO:

1. Sit on the front edge of your chair and interlace your hands behind your back with fingers facing down.
2. Position yourself up on fingertips and up to lift lower back.
3. Follow back bend all the way up chest to shoulder blades and open up entire chest.
4. Breathe and hold for 8 to 10 breaths, then release.

4. Seated Twists :

Tones and stretches the spinal muscles, relieves stiffness in the neck and shoulders,relieves arthritis in the lower back, tones the abdominal muscles, improves digestion and relieves rheumatism in the knees.

HOW TO DO:

1. Place your left hand on your right knee and your right arm over the back of your chair.
2. Turn to look over your right shoulder and hold for 60 seconds.
3. On the inhale, feel your spine lengthen and, on the exhale, feel a deeper twist.
4. Exhale back to center and repeat on the other side.

5. Wrist and Finger Stretches:

Desk work builds up tension in the muscles and tendons in the fingers, hands, and wrists, so extra blood flow to these areas is always appreciated.Try these stretches every 2 hours.

HOW TO DO:

1.  Extend the arms to the sides or overhead and draw 5 to 10 circles inward and outward through the wrists.
2.  Next, quickly spread the fingers and close the fists, repeating this 5 to 10 times to shake off any excess tension.
3.  Place the hands one on your desk, palms facing up and fingers towards you, putting gentle pressure to counter stretch the wrist and the forearm.Alternatively, you may stretch each arm out and bend the wrist inward then outward, counter stretching with your other hand. Hold each side 5 to 10 breaths.

6. Assisted neck yoga stretches:

This warm-up pose releases tension from the neck, which is particularly important if you spend a lot of time sitting.
Avoid this pose if you have any issues or injuries to the neck or cervical spine.

HOW TO DO:

1. Begin by sitting up straight in a chair.
2. Slowly tilt your left ear down to your left shoulder.
3. Place one hand on your right ear and gently assist in this motion.
4. Stop when a stretch is felt in the muscles on the right side of your neck.
5. Hold for 10 seconds.Repeat 5 times and same for opposite direction.

In Sanskrit language, Tada – Mountain and Asana – Pose, so it is called as Tadasana (Mountain Pose). Tadasana yoga pose is effective to increase height and stretching your body from feet to your arms. Let’s see benefits and steps of Tadasana.

How to do Tadasana :

1. Breathe in and raise your heels gently and try to balance your body on your toes.

2. Stretch your shoulders, arms and chest upwards while your toes bear your body weight.

3. Feel the stretch in your body from the head to the toe.

4. Hold this pose for about 5 to 10 seconds and then gently exhale.

Benefits of Tadasana:

1. The biggest benefit of tadasana is that it helps in correcting your posture and improves your balance by making your spine more agile.

2. It may help in increasing your height if practised regularly.

3. It increases flexibility.

4. Strengthens your ankles, knees, thighs, arms, and legs.

5. It can tone your hips and abdomen and helps to gain control over your muscular movements.

6. Regulate the menstrual cycle in women.

7. Strengthens your nervous and digestive system.

Here are 10 significant but small lifestyle changes that you should make to stay healthy as Yogis

1. Timeliness

Everything follows a set schedule in this universe, sunrises, and sunsets at the same time daily, seasons have a specific schedule.

Do you think we also follow a set schedule in our daily life? Yes, right!

We should also follow a schedule in our lives,

• Get up before the sun rises and follow the same timing on the regular basis.
• you must decide on the specific timing for your breakfast, lunch, and dinner.
• Go to bed early and follow the same timing on the regular basis. (don’t forget to pray)

2. Chew Well

You must chew your food until its liquidated. the basic idea behind chewing food is that your saliva should be mixed well with the food, which helps intestine to digest the food quickly.

There is a popular saying among yogi, “Drink food, eat water”.

It means chew your food so much that it almost becomes fluid before getting into your stomach and drink water so slowly that it almost like eating something.

Take your time to touch, smell, feel and taste your food. It will maximize your experience on the dining table.

Involve as many sense as possible in tasting the food and you will feel zenith of new flavors in your regular food.

3. Do not drink water immediately after food

Drinking water immediately after food leads to slow digestions as it slows down the process by diluting essential acids in the gut required for food digestion.

If unable to control thirst then drink lukewarm water. Cold water after food is a big no-no.

4. Meditate daily

Meditation ( ध्यान  ) is not the luxury of life but it is the essence of life. Make a regular habit to meditate and go within to connect with inner self.

Don’t worry if you are not proficient in meditation. Just try to sit quietly with eyes closed and repeat the sound of OM which is also the sound of the universe.

Do it regularly you will experience greater mindfulness throughout your day.

5. Don’t eat more than 3 times

If you keep munching the whole day, your digestive system will be at work the entire day, Give rest to your stomach by eating at the fixed and limited number of times. You will feel the difference only in few days with better metabolism and efficient working of kidneys and liver.

6. Avoid Salt intake with Milk

You should always avoid salt intake with Milk, this is injurious to your health and can cause skin diseases like Leucoderma.

In yoga sutras, milk and salt are considered as विरुद्ध आहार (incompatible food). Food, those should not be consumed together to avoid any health issues.

7. Avoid excess white sugar

As per Ayurveda, white sugar cause health issues and it should be replaced with natural alternates like Jaggery, or Honey.

Rigveda suggests Honey is sweet and warm in nature, has the benefit of ‘reducing fat’ from the body, and it lower Vata and Kapha while increasing Pitta. Jaggery is also sweet but cooling, has a weight gaining, strengthening effect on the body, also lower Vata but increasing Pitta and Kapha in the body. On the other side, White sugar is sweet, heating in nature, and aggravating all of the three doshas (Vata, Pitta, and Kapha) in the body.

8. Include natural and high fiber food in your diet

Include more and more raw food like green salads and fruits in your diet, it helps in digestion and is full of natural nutrients.

Salads have high dietary fiber which makes feel full and happy. It will also help in reducing your calorie intake.

Wash your raw food properly to remove any pesticides or germs from the surface.

9. Drink water while Sitting

According to the Ayurveda, by drinking water down quickly we didn’t allow our body to absorb the great benefits from water which is essential for replenishing the system. While standing water gushes down at a greater speed in the stomach compared to sitting position.

For the same reason drink water slowly while sitting as well. As said earlier “Drink food and eat water“.

Ayurveda suggests, you should always drink water while you are seating otherwise, it may cause knee and joint pain.

10. Include Pranayam and Yogasana in your daily routine

Have a daily practice of 15 mins of Kapalbhati and 15 mins of Anulom Vilom divided into 6 reps of 5 mins each. You will experience great health benefits in a few days.

If you make these lifestyle changes, you will be a step closer to attain a yogi health.

What is Ayurveda?

No man is truly healthy who do not possess a sound body, a sound mind, and a peaceful soul. (Rig-Veda)

Ayurveda, the old Indian science is started from one of the four division of “Vedas” i.e. ‘Atharva Veda`. Ayurveda has a respectable, all-encompassing foundation of Indian culture. Ayurveda, the study of life. It is the study of therapeutic realities from ancient India in view of science, religion, and theory.

The rationale of Ayurveda endorses an entire lifestyle, in light of learning and mindfulness that man is related to every other type of life. Ayurveda trust that the soul is depicted as the insight of life and matter as it’s vitality!

This is most ancient and rich science in the history of human being. Sushrut, Charaka, Bharadvaj, Kashyap.

How Ayurveda helps?

Yoga is essential to stay healthy and free from ailment but Ayurveda is the ancient medical practice to cure the ailment.

Ayurveda saw each ailment and each type of well being as a feature of an interlocking entire, a man’s psychological condition was viewed as having both a physical and a social effect. The ethically sick man was likewise the rationally sick man. From its extremely roots this science gave careful consideration to the ailment of the psyche as to ailment of the body. To quiet the psyche and strengthen its own particular parity, Ayurveda noticed the manners by which aromatics, eat fewer carbs, even beauty care products could help maintain mental harmony.

The essential point of Ayurveda is to maintain the health of the healthy. Furthermore, to free every individual of the world sickness free. Ayurveda is Sanskrit word “Ayu” implies life range. Ayu implies organization of life elements. Physio-Chemical premise (five components of nature which are available in the body) is ‘Ayu’. The ‘Veda’ is science which portrays about ‘Ayu ‘.

Essentially, Ayurveda implies exploration of life. The man who perceives how he is connected with widespread life is a man who has a sound soul since he isn’t secluded frame his own particular energies, nor from the energies of nature. In any case, as the most astounding type of life.

The rationale of Ayurvedic Philosophy with its emphasis on keeping up nature’s balance proceeds by seeing that if a man’s profound well being is dependent on his capacity to live in amicability with the outside universe, his psychological wellness must rely upon his capacity to live incongruity with himself.

Basic Principle of Ayurveda: Balance in Life is given the most important place and suppressing natural urges is considered unhealthy and claimed to lead to illness. For example, to suppress sneezing is said to potentially give rise to shoulder pain. However, people are also cautioned to stay within the limits of reasonable balance and measure when following nature’s urges. 

Ayurveda names seven basic tissues (dhatu):

Plasma (rasa), blood (rakta), muscles (māmsa), fat (meda), bone (asthi), marrow (majja), semen (shukra).

Ayurveda has historically divided bodily substances into five classical elements earth, water, fire, air, and Space.

There are also twenty qualities or characteristics (Gunas):

These are considered to be inherent in all substances. These are organized in ten pairs: heavy/light, cold/hot, unctuous/dry, dull/sharp, stable/mobile, soft/hard, non-slimy/slimy, smooth/coarse, minute/gross, and viscous/liquid.

Ayurveda also names three elemental substances (doshas) (called Vata, Pitta, and Kapha), and states that a balance of the doshas results in health, while imbalance results in disease.

Every last individual in this Universe should live without any disease. May each individual live cheerful, long and healthy life.

These are the eight limbs of yoga that helps you to achieve a definitive objective of truth, happiness, and bliss. Ashtanga frames the basis of yoga, and from it, different schools of training were conceived.

1. Yama

Yama explains the ethical ways of life. It lays the path for us, to lead our lives with genuineness and honesty. It focuses on 5 things: peace, truth, no theft, Celibacy, and no desire.

2. Niyama

Niyama weights on being thoughtful and insightful. It emphasize control and contentment. It focuses on 5 things: cleanliness and hygiene, contentment, control, self-study and surrender to God.

3. Asana

This part of yoga focuses on the human body. The body is viewed as sacred and caring for the sacred body, is of extreme significance for spiritual growth. Asana is a physical exercise which prepares the sacred body for control, focus and discipline. 

4. Pranayama

Pranayama focuses on controlled breathing and it is a practice by which one associates the body, mind, emotion, and soul.

5. Pratyahara

Pratyahara is the point at which we withdraw our sense from the external world. it is a separation from the outside world and finding the inner peace. One can concentrate without being distracted by externals or the temptation of the external world.

6. Dharana

Dharana is preparing the brain to focus in a single direction. The practitioner reaches the sixth stage Dharana, when the body is carved by asanas, the mind is polished by the fire of pranayama and  the senses are controlled by pratyahara,

7. Dhyana (Meditation)

In Dhyana, It is perfect thought. It involves concentration upon a point of focus with the intention of knowing the truth. when one focuses on the divine they become more reflective of it and they know their true nature. The quality and stamina gained from the previous limbs of yoga will help with Dhyana.

8. Samadhi

Samadhi is a condition of bliss that originates from an acknowledgment of self with the divine and a sentiment of unity with the other living creatures. it gives ecstasy and peace. Bliss and opportunity end up essential destinations of life. One goes beyond consciousness. In the state of samadhi the body and senses are at rest, yet the mind is alert.

Patanjali mentioned Yogasana as “Sthir Sukham Asanam”, which implies a stance that is steady and wonderful.

A more expansive meaning of Yogasana as indicated by Patanjali is “Tatodwanabhighatah” which implies routine with regards to Yogasana prompts vanishing of the duality of chilly hot, pity bliss, satisfaction distress et cetera.

Yoga is a unique practice as it doesn’t include fast movements, yet somewhat gradual movements.

Yoga Essentials:

The stomach should be empty while rehearsing, that is you ought to expend strong sustenance 3.5 hours previously honing and fluid 1 hour prior.

The place should be open, spotless, breezy, splendid.

Yoga should be practiced on the yoga mat, your body should not be exposed to floor

Garments should be agreeable, loose and clean. Underpants are essential.

Below 12 years of age, Yoga poses should not be rehearsed for long duration and “Asanas” are to be kept up for a brief span.

Consistently you should practice Yoga for something like 30 to 45 minutes to get most extreme outcomes.

The most appropriate time to do Yoga is early morning hours.

Yoga leans towards the veggie lover, eat less. Be that as it may, stay away from zesty and hot eating routine however much as could reasonably be expected.

One must have confidence in Yoga and what he is doing.

Benefits Of Practicing Yogasana

It makes the body flexible.

Helps in joint and muscle pain.

Improves concentration power and overall well being of the body.

Yoga accomplishes unwinding which lessens pressure and strain.

Aging process gets slowed down and one feels more energetic and young.

Caution while doing Yogasana

Ladies should not practice Yoga amid Pregnancy and period.

Matured and people having diseases should practice Yoga with low intensity.

Bhastrika is a fast, active exhalation and inhalation. Also known as bellows breath. You will feel your belly quickly pumping in and out as the abdominal muscles engage to assist you with this Pranayama. Take a deep breath in and exhale out forcefully through the nose. Try not to expand the chest or raise the shoulders. There should be no discomfort to the body.  After practicing one round inhale through the right nostril slowly and then exhale through the left nostril. One can gradually increase the speed as one gets comfortable with this Pranayama.  (40-50 exhalations/30 seconds)

Benefits of Bhastrika

Warms up the body.

Helpful in burning fat

Practice is perfect for cleaning blood

Accelerates the digestion.

Tones stomach related framework.

Eliminates any blockage in Lungs.

Offers back rub to the chest region.

Enhances flow to the heart.

Balances the sensory system.

Balances doshas.

Gives vitality.

On the off chance that there is the feeling of faintness, unsteadiness, unreasonable sweat or a spewing sensation it Should be stopped quickly. One should develop gradually with ‘bhastrika’ as it is an intense and dynamic practice. One should not perform Bhastrika, if there is excessively warm in the body, coronary illness, late stomach medical procedure, stroke, eye issues, epilepsy, ulcer, corrosives, cerebral pain, vertigo or monthly cycle.