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" All the information mentioned here is compiled from the knowledge of scholars and doctors,etc."
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How to start a Diet Plan?

Diets are not same  for everyone

One should understand the reason for weight gain and adopt dietary methods according to the physical characteristics of each person. Only then can the goal be achieved

 

The energy and nutrients needed for the body's daily activities, physical and mental growth and immune functions are obtained from food. But eating too much energy-dense food can lead to obesity. When excess fat accumulates in the body and affects physical function, hormonal balance, and organ function, it becomes a disease.


Reasons


Unscientific diet is the main cause of obesity. Calories are the amount of energy that comes from food. Starch, protein and fat are the main energy-giving nutrients. One gram of starch and protein when digested produces 4 kcal of energy and one gram of fat produces 9 energy. When the body gets more energy than it needs through food, the body stores this energy as fat under the skin, in the muscles and in the liver. Every extra 9 kilo calories is converted into one gram of fat. Becomes obese over time.


Certain medical conditions, hormonal disorders, genetic causes, and side effects of medications can also cause obesity. In these people proper treatment along with diet is required.



How to control


Controlling the amount of energy obtained from food (dieting) and using the energy produced properly (exercise) are the ways to control obesity. Some peoples also have bariatric surgery to remove fat.


What is proper dieting?


Dieting is a positive lifestyle change. A proper diet means modifying our eating habits to include all the essential nutrients we need. They should start from homes. A balanced diet should always be eaten. Eat foods rich in water and fiber. Avoidance of any one nutrient or excess of another is undesirable.


Dieting is not about avoiding your favorite foods. Food quantity, quality, cooking method, time of eating and choice of dishes are all important factors.


Why Dieting Fails?


Diet planning should be done by understanding many factors such as age, gender, occupation, physical condition, current weight, height and fat content of each person. Other dieting will not show results. One's metabolism also plays an important role.


A diet prescribed for someone else may not be right for you. Not only will weight not be lost, there may be malnutrition or serious illness.


Dietary restriction regardless of existing medical condition. For example, when a diabetic goes on a diet without expert advice, there may be a large fluctuation in the glucose level and the disease may worsen. Then the diet becomes chaotic.


Hormonal changes occur in the body when starving to lose weight quickly. Ghrelin, an appetite-stimulating hormone, increases production and causes overeating after the first few days. By thinking about food all the time, we unconsciously start eating more.

Excessive anxiety about diet leads to stress, stress eating, and conditions like anorexia nervosa. Diseases caused by nutritional deficiencies are discouraged by dieting.


Dieting should be done with patience. When you try to lose weight quickly and fail, sticking to a routine can lead to weight gain.


My pot;-Following the My Bowl model is a very effective way to prevent and manage lifestyle diseases. A nine-inch round bowl should be divided into quarters, one half containing starch sources such as grains and tubers, one half containing protein sources, and the other half containing vegetables and fruits. It is an integrated way to increase consumption of vegetables and fruits. In this way, it is possible to reduce the consumption of starch and fat and thereby prevent excessive calorie intake.

Hunger—Physical or Mental?


Physical hunger is when you feel a natural need for food 3-4 hours after eating a meal. When you feel hungry like this, you start feeling hungry with food. Feeling hungry very slowly. It is also possible to postpone eating for a while.


But emotional-hunger is characterized by hunger for a particular food. You will not feel satisfied until you eat that food. Feeling a lot of stress. Just thinking about it without any patience. It is not possible to control the amount while eating. And feel guilty after eating. It is necessary to control this situation. In such cases try to engage in something else that is more interesting. Eat salad Filling the stomach and exercising can help to overcome this condition to some extent.

Emotional hunger is more common among people who live alone. Being happy with yourself is very important in this context.


10 things to watch out for


1. Drink 2-3 liters of water a day. Along with this,salted lemon water can be practiced. Avoid synthetic fruit juices and colas.


2. Eat protein-rich foods and salad first when eating. After that it is possible to control the amount when eating grains.


3. Skipping an early meal is not good. Seek expert advice when fasting.


4. Choose fruits or vegetables as snacks. 10 grams can be taken.


5. Eat in small bowl to control quantity. You can eat less of your favorite food without skipping it.


6. Set small goals. Eg: Try to lose 05-1.5 kg in a month.


7. Exercise is important. Yoga, walking, Zumba etc should be done at least 4-5 days a week.


8. Don't buy and keep bakery sweets at home.


9. Chew your food slowly and savor it.


10. Do not stop dieting in between. Not everyone's body responds to dieting in the same way. Take your time and be patient. Avoid trying diet plans and magic foods that go viral on social media. Follow your dietician's advice and follow your own body specifications and limitations.


Sweetness only with care


Sweets are all high-energy foods. They contain sugar, high fructose corn syrup, ghee, butter and processed corn flour, all of which provide only energy (no other nutrients). Even in small quantities, they are high in calories. For example, a 50 gram sweet  will provide around 180-200 kcal. Too much sweetness will cause you to burn more fat around the belly and hormones. Disorders can also occur.People who want to lose weight should avoid sweets.


Energy and obesity


Weight loss begins when energy is depleted and fat is burned through exercise. About 7000-8000 kcal of energy needs to be lost to lose one kilogram of fat. In the beginning, it is best to lose weight in half a week diet plan. This will help the body adapt and continue.


How to spot a fad diet


Argument that it will give results very quickly. Eg: To lose 7 kg in a week. Such diets, which allow only 500-600 kcal per day, can negatively affect brain function, nutrient absorption, and hormone levels. Such a diet cannot be continued.

These are propagated based on personal experiences and not based on studies.


A diet that provides a list of foods to include and avoid.


A diet that provides a similar diet chart for everyone.


A diet plan that does not prescribe exercise at all.


A diet that forces you to use expensive dietary supplements instead of food.


Irresponsibly presented as the latest scientific discovery.


Those that show the results of studies conducted on very few (10-20) individuals.


Diets that promote a balanced diet are wrong.


Diet methods featuring super foods.


All nutrients are obtained through a balanced diet. Absorption and utilization of nutrients through normal digestion process can prevent stomach diseases. If you go on a diet for a month or two and then go back to your old diet, you may gain more weight than you were before. Fad diets like these don't help, although you may initially feel weight loss due to dehydration.


Choose good foods


Along with portion control, eating nutritious food is also important. For that, choose the right nutritional value. For example, grains, sugar, legumes, and dietary fiber all contain starch or carbohydrates. Dietary fiber prevents obesity while sugar and starch cause obesity.


Grains: Grains are rich in dietary fiber in their true form. But processed grains/cereal flours lose their bran and become only a source of starch (white rice, flour etc.). Along with these, sweets made with oil, sugar and salt cause lifestyle diseases. Whole grains are rich in nutrients such as iron, vitamins C and E, magnesium, zinc, and selenium. They also help boost immunity. Moreover, bran is a storehouse of dietary fiber. They prevent fat gain and facilitate digestion.


Those who want to control their weight should cut grains to half of their current intake. Use only whole grains.


Tapioca can be included in small quantity (instead of milk. But eat plenty of vegetables along with it.


Protein: Protein comes mainly from fish, meat and legumes. Eating protein makes you feel fuller. Also, you won't get hungry all of a sudden. Always have protein with your main meal. Try to include egg whites, small fish, lean meats, skim milk, and sprouted legumes. Avoid frying meat and fish in oil. Try to eat starchy foods and protein-rich foods in equal amounts.


Fats Vitamins A, D, E, and K are essential for the body to absorb good fats. But overheating oil is often the villain. Which oil is better is still a matter of debate. But it is advised not to use more than three teaspoons of oil a day. It is better to use different types of oils alternately.


Obese people should avoid oil-fried and waxy foods. Oil consumption can also be controlled by avoiding frying mustard in curries. Oil and salt can be controlled by avoiding pickles and fried foods


Try to include steamed desserts. It is also not recommended to wipe oily foods on tissue paper. Use quality non-stick utensils. Always measure oil in spoons only.


Fruits and vegetables: Fruits and vegetables are super foods for weight loss that are rich in nutrients and fiber and should include local vegetables and seasonal fruits. Eat plenty of spinach leaves, drumstick leaves, banana nuts, banana pulp, papaya, apricots, and amaranths.


It is better to avoid fruit juices and eat whole fruits. But trying to lose weight by eating only vegetables and fruits is unscientific. Avoid eating too much at one meal and only eating fruits/vegetables the next. Make salad a staple. Eating a salad with a meal fills the stomach and prevents overeating. Try a varied salad with vegetables, fruits, sprouted beans, a handful of nuts, boiled egg whites, and cooked meats.


Nuts and Seeds: Nuts and seeds are a storehouse of protein, healthy fats, dietary fiber, vitamin C, zinc, potassium, magnesium and calcium. Cantaloupes, almonds, pistachios and cashews can be eaten as snacks or added to salads. Roasting a variety of berries and eating them as snacks can help curb hunger and provide moderate energy. Eating 10 grams of nuts a day helps raise HDL levels. But eating too much and frying with oil and salt can not only lead to obesity but also increase the cholesterol level (LDL).


Millets: Millets with relatively low starch content ( Barley, Corn) are good for reducing obesity. These can be eaten as rice, salted flour or ground with bran and added to flour. Millets are a storehouse of iron, calcium and phosphorus.


Probiotics: Probiotics are good microorganisms that come from food. Studies show that these can reduce energy absorption. Try to include a cup of curd in your diet a day


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JI-WORDS August 22, 2023
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If girls go to the gym

Girls come to the gym to control body weight and obesity. Definitely a great option if fitness is your priority

The number of women going to the gym, especially girls in their teens and young adulthood, has increased significantly compared to the past. This suggests that there has been a major shift in the misconception that heavy gym workouts are for men to build muscle. The awareness that regular exercise is necessary to maintain fitness and the fact that there is no difference between men and women is becoming more popular today.

Weight control and weight loss are the main goals that drive girls to the gym. It is very systematic and scientific to develop the exercise habit.

If you decide to go to the gym, the next question is where to go. Gyms are now even in rural areas. But not all places are women-friendly. The first thing to do is find it. It is advisable to choose a gym as close as possible to your home. Because the gym is a place where you have to go regularly for a long time. It shouldn't be a crisis any longer. While choosing the nearest gym, it is imperative that there is no compromise on convenience and cleanliness.

Can you go to the gym during your period?

This is the doubt of many. It depends on the physical condition of each person. If there is no excessive bleeding and fatigue, there is no hindrance to going to the gym or exercising. Whether it is necessary to work as much as usual can be decided by considering the health at that time.

The fact is that light exercises can help control the stress that is common during menstruation and reduce the physical problems to some extent. This can energize the body and mind.

Even before joining the gym, if possible go and assess things in person. It is a place where many people come and go, and materials used by as many people. Therefore, cleanliness should be ensured. Check that the gym equipment is properly maintained. Even the slightest carelessness on the part of operators can lead to accidents.

Ensure that the trainer is properly trained and qualified. If you do workouts in an unscientific way, the body will have many harms. Before going to the gym, it is best to review your health status with your doctor. Especially if you have any kind of illness, you should consult your doctor about how to exercise.

Exercise should be done at the same time every day. It doesn't matter if you go to the gym randomly this morning and tomorrow evening. Work should have a clear sense of purpose. Targeting fat levels, maintaining a healthy body weight, and managing lifestyle diseases. A workout schedule should be prepared with this goal in mind.

Food, water and sleep are just as important as exercise. Eating something light, such as fruit, biscuits or oatmeal, within 45 minutes of starting work out will give the body energy. Drink enough water before, during and after exercise. Risk of dehydration should be avoided.

Don't jump into strenuous exercise immediately after hitting the gym. Warm up is important. Until then, the body, which is in a normal state, should first be prepared for labor. By warming up, the body's temperature, respiratory rate, and heart rate gradually become ready for exercise. Jumping into strenuous exercise without a warm-up can lead to injury. Warming up at the start of a workout is just as important as stretching and cooling down at the end. Carbohydrate and protein-rich foods are preferred after a workout.
Along with aerobic exercises like cycling and dancing, girls should also do strength training workouts. It gives strength and flexibility to the muscles. But many girls are skeptical about weight-bearing exercises. If you do that, it is doubtful that the body will become rough like that of men. One thing to understand is that there is no male-female distinction in terms of exercises. But the changes they cause in the body of both groups are different.

Estrogen, a female hormone, is fat building. At the same time, the male hormone testosterone is capable of muscle building. They also have more muscle mass. So when men do heavy weight exercises, the results will be reflected in the muscles. Changes in the male body through exercise can occur faster than in girls. Therefore, girls do not need to shy away from strength training for fear of looking like men with muscle spasms.

The important thing to remember when doing non-aerobics is not to repeatedly exercise the same body part. If hand  is exercised on one day, legs should be exercised on the next day. This gives the muscle time to rest and grow.

Dress up

Since the legs and arms have to move abnormally, choose clothes that are loose and not puffy. Gym-friendly clothes are readily available in the market today. Be careful to choose quality ones.

Running shoes are best for gym workouts. Also choose quality ones. Or you may have knee and ankle pain in the future.

A sports bra is important. A sports bra will help the breasts not to feel sore and droopy when the body bends and leans.

Carry a towel for wiping off sweat etc. It is convenient to tie the hair up in a ponytail style or something.


Are breast beauty lost when trying to reduce fat?

These are the things women should know for sure.Obesity and breast beauty is a big problem that most women face today. For women who go to the gym or exercise at home to lose weight, the first thing they lose is the beauty of their breasts.

As most women give more importance to breast beauty than facial beauty, it is likely to become a big psychological problem in women.

Although there are many other factors that affect breast size, health experts point out that if you exercise to lose weight, breast size will also decrease. Breasts are mainly made up of fatty tissue. They contain milk ducts and lymphatic tissues. Behind the breast is the pectoral muscle, and exercise can change breast size in two ways. The more you exercise, the more weight you lose and the fat cells shrink. Since the breasts are mainly fatty tissues, this can lead to a reduction in breast size.                

But health experts say that women should not stay away from exercising for this reason. These people point out that it is possible to lose excess weight without losing the beauty of the breast. They also warn to focus on a balanced diet and exercise plan.

Follow a balanced diet that contains a healthy percentage of all nutrients, such as adequate protein and carbohydrates. Eat a diet that helps increase estrogen and phytoestrogen levels. It can include flaxseed, soy, yogurt, soybeans, soy milk, sesame, pumpkin seeds, chickpeas, and red beans.

You should do some exercises to strengthen the pectoral muscles. These muscles connect the chest to the shoulders and upper body. The breasts are located above the pectoral muscles and strengthening these muscles helps the breasts to become firmer and firmer.
Doing chest exercises strengthens the pectoral muscles. You can perform exercises like bench presses, push ups using a wall instead of the floor, dissect bench presses, and fires that target the upper, middle, lower, and inner chest. Heavy weight lifting and strength training exercises also help strengthen these muscles. So practice these chest exercises at least thrice a week.

Choosing the right type of sports bra is also essential for women's breast beauty. Choosing the wrong bra size can cause breast pain and sagging. Massaging the breasts twice a day can reduce the appearance of stretch marks and improve the appearance of the breasts. Almond oil is very good for massaging the breasts.

These are some other ways to enhance breast beauty.

Daily massage with coconut oil is very good for maintaining the health of breast skin. Mixing coconut oil and aloevera juice together and applying it on the breasts is very good. It is good for improving blood flow in the breasts and reducing wrinkles.

If the nipples are inverted, gently rubbing from the center of the breasts towards the nipple area can bring the nipples out. If this rubbing does not work, surgery will be required. If the nipples are dry or cracked, apply a moisturizing cream.

Never use 'hair remover' cream to remove breast hair. Do not rub the breasts with a towel after bathing. Breast skin and nipples are very soft and can tear.

To maintain breast beauty

It is better to pay special attention to food. And beat the egg whites well. Then add the onion juice in the mixer. Egg white and onion juice can be mixed together to wash the breasts. Doing this daily will increase the beauty of the breasts. Massaging the breasts with fenugreek water is very good.



" All the information mentioned here is compiled from the knowledge of scholars, doctors, etc."
JI-WORDS August 17, 2023
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YOGA TRAINING CHAPTER 5&6      
                         
YOGA CHAPTER  5 & 6

          
 This chapter describes a number of stretches designed to strengthen different parts of the body, particularly the abdomen and back: Navasana Boat Pose) Paschimottanasana (Back Stretch) and the opposing Purvottanasana (Front Stretch). A useful posture is also included for helping you to get comfortable and ready for final relaxation.


Preparing for relaxation

It is important to be completely comfortable during this relaxation. A few small adjustments should cater to your body's particular needs during the practice.

1) Find the best position for your head by having a friend observe you as you lie on your back. Ideally, your chin and forehead will be equal height from the floor. If your chin is higher than your forehead the back of your neck will tend to shorten.

2) Use as many folded blankets as is necessary to bring your chin and forehead level from the floor.
When you have found the right position, your throat won't feel tense or constricted.

3) Make a neck pillow by folding a blanket three times. Roll up one side of the narrow edge to about half way. Fold in the two corners of the remaining flap to form a triangular shape for your head to rest on. The natural inward curve of the neck should feel completely supported against the firm roll. Lie down to test the height and adjust the size if necessary. Your chin and forehead should be level, and the same height from the floor. Depending on the natural curve in your neck, you might need to raise the level of your head, or lower it by unfolding the triangular flap.

4)  When lying flat, the lower back will naturally curve away from the floor. However, If you have an exaggerated curve in the lower back, or a back problem, you might benefit by bending your knees. Place wide pillows or a bolster under your knees to allow the lower back to move a little closer towards the floor.

❤ NAVASANA ( boat pose)



Strenathening the abdomen often helps back conditions, too. Develop vour strength in ten-minute sessions until You can hold Navasana for three rounds.

1) From a sitting position, lean back on your hands and lift your legs up straight. As you lift your chest, take the small of the back in towards the navel and up. Don't round your back or let your chest sink. Reach your hands forward. Gaze up at your big toes as you hold for five steady breaths.

2) An easier version is to hug your knees into your chest.
Feel your abdominal muscles growing stronger as you lift up Your chest.

  
MATSAYASANA (fish pose)



1) Sit on the floor with your legs in front. For this whole sequence you need to press the insides of the feet and thighs together.

2) Lean back on your hands, fingers pointing forwards and press the palms to the floor. Lengthen the arms and lift up with the chest. Fully engage your mind in this process. Take your head back and don't forget to breathe. Lift the head and inhale as you come up out of the pose.

3) If you would like to take it a step further, lean back on your elbows so your fingers are by your buttocks. Press down into the elbows and lift the chest into a beautiful arch. With each inhalation, feel the spine move into the core of the body and elongate, setting it up for you to deepen the pose on the exhalation.

4) From position 3, slide your elbows apart to lower down on the crown of your head. Stretch your arms overhead, and reach the fingers away actively.

5) To release, bring the arms to your sides, inhale to lift the head slightly, and then slide it away and lie flat.


PASCHIMOTTASANA   (back stretch)



This pose is also known as "Stretch on the Body's West Side." Traditionally, the west side of the body relates to the back of the body and the "outer self." In this sequence, use visualization as you fold into the east side, or your "inner self."

1) Sit quietly and think of some way you would like to spring-clean your life. Perhaps you feel vour life could be better with less aggression, hate, or envy. Maybe you would like to remove a health problem, or feelings of doubt, indecision, or laziness. Keeping in mind the quality you decide on, inhale to bring your hands near your chest.

2) Now exhale and sweep your hands down the entire front of Your bod and out past Your feet. Inhale as you bring your arms up in a wide arc and exhale, imagining that you are pushing away what is unwanted out of your body and out of your life. Repeat six more of these cleansing cycles, or as many as You feel necessary

3) This time reverse the flow. Start with your hands at your feet and draw your palms up close to your body as you sweep that desired quality into your life.
Lean back, take your arms up in the air, exhale and reach forward. Inhale and sweep up again to continue welcoming that special qualit. Repeat six more cycles, or more if you like.

4) Now prepare to hold the pose steady. G4rasp your feet, ankles or calves. Inhale and lift the chest up so the front of the torso is long. Exhale to extend forward. In this folded position, imagine that your back is turned on what is unwelcome and you can now gather that special quality into your world. Take long, slow breaths for ten to 15 rounds.

PARSVOTTASANA   (chest to leg extension)



This pose will help stretch not only your legs and chest but the whole body.

1) From Samasthiti, take your feet to twice shoulder width apart. Turn your right knee and foot in 60 degrees. Turn your left thigh, knee and foot out 90 degrees. Open your right groin, so that your upper body can face more over the left leg. Your right hip can then move forwards to align with your left and you can better line up your breastbone with the inside of your left thigh

2) Take the backs of your hands as high as possible between your shoulder blades. Roll the shoulders and elbows back as you press your palms together into the Prayer Pose, or Namaste (see page 34). If your shoulders are tight, try holding your elbows behind your back. As a preparation for folding forward, inhale, lift your chest and look up.
.
3)  Exhale and extend your torso forwards and out before beginning the downwards movement over your left thigh.
Once you are in the pose, remember to keep your knees straight. Hold the pose for five to ten breaths before repeating on the other side.

4) While you develop your flexibility in this pose, practice using a chair to keep your back straight and your chest open.

PURVOTTANASANA   (Front stretch)



Also known "Stretch on the Body's East Side," this is as a counterpose for Paschimottanasana

1) Sit on the floor with your legs in front of you. Place the hands on the floor in (15cm) behind your hips, fingers pointing forwards. Point your toes away and lift your hips high. As you press your palms into the floor, fully expand your chest and release your neck and head back. Keep your front thigh muscles working and your toes pressing to the floor. Do three repetitions for five to ten breaths each.

2) An easier variation is to begin with bent knees, then lift the hips and chest


BHADRASANA  ( butterfly pose)


While you are doing this exercise, imagine a butterfly gently resting its wings on a lotus leaf. The Butterfly Pose opens up the hips, loosens ankles and knees, and provides a stretch for the inner thighs

1) Sit on the floor with your head up and your back straight yet relaxed. Using your hands, bring the soles of your feet together and, holding onto the toes, draw your heels close to your body.

2) Exhale and gently work your thighs down to the floor. Try not to use your elbows to help you by pushing at this stage. Feel a strong stretch on the inner thighs and hips.

3) Inhale and move the thighs up. As you exhale, move them down again. Repeat ten times.

4) Exhale and now you can use your elbows to push your knees and thighs toward the floor. Take your head to meet your toes. Breathe into the position, hold for ten seconds, then relax.


SASANKASANA  (sasankasana hare pose)

SASANKASANA SHOULD NOT BE PRACTICED DURING
MENSTRUATION OR WITH SOME EAR OR EYE PROBLEMS, LIKE DETACHED RETINA OR GLAUCOMA. FOR HEART PROBLEMS, HIGH BLOOD PRESSURE, PREVIOUS NECK INJURIES, OR PREGNANCY, SEEK THE ADVICE OF AN EXPERIENCED TEACHER.

1) Get into Balasana: sit on your heels with your knees together. Fold forwards over your thighs. Rest your forehead on the floor and drape your arms around you. Close your eyes and let go of any tension.
Enjoy the reassuring massage of the stomach pressing down into the thighs with each inhalation. For high blood pressure, or if your buttocks stay high in the air and you feel like you are nosediving, rest the forehead on folded blankets. Alternatively, stack your fist one on top of the other to rest your forehead on.

2) Hold the side of your feet with your hands. Lifting the buttocks high, inhale and roll your head onto the crown. On the exhalation, release back to Balasana. Repeat ten times.



CHAPTER-6


 what better way to release the tension in your body than to practise some more intermediate and advanced postures. Upavista Konasana (Seated Wide-angle Pose Sequence), Karnapidasana (Knee to Ear Pose) and Bhujapidasana (Arm Pressure Balance), for instance, may all look tricky but they can be attained over time with practice and concentration.


Revitalizing relaxation

To make a breathing bed, fold one to three blankets so they are 9in (22cm) wide and longer than your torso.Lie over them with Your buttocks on the floor and legs a little apart. The more blankets you use, the more the chest will feel it is opening, so experiment with what feels best for you. Use another blanket as a pillow so that the head is higher than the chest. Move your legs apart and let your arms rest out to the sides.

Lie on your back. Lift your head for a moment and look down your body to make sure you are perfectly symmetrical. If not, change your position. After checking that you feel completely comfortable, begin to breathe deeply and rhythmically. As you inhale, visualize prana (energy) being drawn in through the nostrils down to your solar plexus. As you exhale, feel prana swirl around your center. With each inhalation, draw this pranic energy down to the solar plexus, feeling the spiral becoming larger and larger until it fills up the whole torso. Let each long, deep inhalation draw in more prana.
Remember to keep the exhalations slow and steady. The full exhalation empties the lungs, allowing you to inhale this revitalizing force deeply and consciously. From the center of the torso, feel the energy move throughout your entire body. Let yourself become the breath. Stay in this position for as long as you feel the need. When it is time to "awaken", start by moving your body and stretching a little.

JATHARA PARIVARTANASANA (revolved abdomen pose)



Weak abdominal muscles often contribute to chronic back pain. This exercise, practiced daily, will quickly strengthen the muscles. The passive reclining twist is less strengthening, but wonderful for easing pain caused by tight back muscles pulling on the vertebrae.

1) Passive Reclining Twist: to do this, begin by lying on your back with your knees bent up close to the chest. Take your arms out to the sides. Keep your knees in close to the body and slowly drop both your knees over to the right side, aiming them towards your elbow. Relax both knees and feet down to the floor. If your knees or feet don't arrive there, rest them on a folded blanket. Turn your head to the left side. There is nothing more to do in this pose. Now bring your attention to actively undoing the parts of the body that are holding on to tension. Check the buttocks, back, shoulders and face. Stay in this pose for one to two minutes. To come up, turn your head back to center first, lift the top knee in the air, then the other leg, then proceed to side two.

2) Build towards the full pose with an intermediate exercise. Lie on your back with your arms out to the sides, hands at shoulder level. Bring both legs up in the air. Lift the hips and "bunny hop"
the buttocks to the left. While extending out through both heels, hold the left leg steady and exhale your right leg out to the side, aiming your toes towards the fingertips. On your next exhalation, slowly lower your left leg to join the right. Inhale your left leg back to vertical and on your next inhalation, raise the right leg. Complete
five repetitions.

3) If your legs can come to at least a 90-degree angle then you are ready for the full pose with straight legs. If, when you raise your legs in the air, they don't come at least to vertical, keep your knees bent as you follow these instructions. "Bunny hop™ your buttocks in (15cm) to the left, so that your toes angle off towards the right hand. Exhale to lower both legs to the right at the same time. If you can, catch hold of the feet. Your top heel will usually sit behind the other. To increase the twist, reach the top heel away as you "revolve" your abdominal muscles in the opposite direction. Anchor as much of the left side of your trunk and left shoulder to the floor as you can. Turn your head to gaze at your left hand. Do an even number of repetitions on each side, exhaling down and inhaling up. For the final repetition, stay in this twist for five breaths before inhaling up.

You can move the emphasis of the passive twist up and down the back depending on where you place your knees. If your thighs are more at right angles with the torso, the emphasis of the twist is further down the back. If your knees start close to your chest and land close to your elbow, the twist moves up the back.

USTRASANA  ( camel pose)



Forming the camel's hump strongly stretches the thighs and opens the groin. As well as lifting up the heart, this pose is said to activate the fifth chakra point at the
throat, where the head is tilted back and the chin stretched away.

1) Kneel with your knees hip-width apart. Place your right hand on vour lower back and stretch the other one straight up in the air. Push your hips forward and lift up the breastbone. Use the raised arm to give you a lift as you extend back. Keep the head and neck in line with the upper arm and breathe freely. Repeat on the other side before sitting down on the heels.

2) While kneeling, tuck your toes under. This time, lift up well through the top arm and bring the other arm down so your fingers hold the heel.
Don't twist the body. Keep both hips and front ribs facing forwards. After five breaths, repeat on the second side.

3) Now you are warmed up for the full Ustrasana. From kneeling, take both hands to the small of your back and massage it a little. The energy moves down from the back of the waist to ground through the knees. Remember the feeling of lift that the raised arms gave to the first two exercises. Maintain the lift through the spine from the back of the waist upwards to open the chest. Take the hands one by one to the heels. Then use them as your anchor to open the groin and stretch the hips forward, aiming to have the thighbones vertical. Continue to lift the breastbone to the sky as you roll your shoulders back. Finally, take your head back. When it is time to come up, press your feet on the floor, inhale and come up. After three repetitions, release the back by using Balasana

UPAVISTA KONASANA    (seated wide-angle pose sequence)


It is important to be patient as you hold this pose. Wait for your body to become comfortable in the position.

1) Sit with your legs out to the sides at about a 90-degree angle. In this pose it is easy to let the kneecaps roll backwards or forwards so check that your kneecaps and toes point straight up. Place your right hand, palm up, on your right thigh. Inhale and raise your left arm up, then curve over to the right so the sides of your body curve out like a rainbow. Keep your left shoulder on the same plane as your right, not in front of it. "Puff" out the left side ribs and draw the right side ribs into the body.
Imagine the spaces between the left sides of each vertebra stretching apart. Slide your right hand down your leg. Hold for at least five breaths.

2) Now twist your torso towards the floor as you lower your left shoulder and arm.
Bring the left hand near the right to stretch over your right leg. Turn the toes back and extend through both heels. Anchor down through the left sitting bone. Hold for five to ten breaths.

3) Now you have arrived at Upavista Konasana. Walk the hands in a wide arc towards the center. Ease back a little so you can tune into the sensation of the trunk lifting out of the hips. Slide the hands forward as you release in stages over about a minute.

4) When you have completed this sequence on both sides, support under your knees with your hands as you bring your legs together for Dandasana.

PASSIVE OPENING OUT TWIST  


Stretching out like a starfish expands the heart. Open yourself to a childlike feeling of happiness.

1) Lie on your front with your arms and legs apart like a star.
Your right hand and both your feet will stay attached to the floor, and you will move your left arm.

2) As you bring your arm up and over, let your left hip come up. Allow your knees to bend gently and roll over more onto the sides of your feet

3) Turn the head to look behind you. your left arm and shoulder might stay floating in the air. use a gravity, patience,and the breath to ease them on a folded cloth. in time , gravity will assist the easing down process

4) If your left shoulder can touch the floor, stretch the other shoulder away to increase the distance between them.

5) Rest in this position for one to two minutes, tuning into the purity of the heart center. Before you move on to do the same on the other side, rest like a starfish, or in Makrasana (see page 65), and observe your thoughts and your physical and/or emotional sensations.


HEEL AND TOE SQUAT 


Although not a classic yoga pose, this exercise helps to improve balance and gives a good stretch to the ankles, heels and foot arches.

1) Stand tall with your feet level and shoulder-width apart. Stretch your arms out straight in front and look ahead.

2) Keeping your back straight, squat down on your toes, allowing your heels to rise up.
Hold the position for a count of two. Keep knees together as you bend.

3) Rock back on your heels, come back onto your ankles and stand up straight.
Repeat the movement slowly 5-6 times.
Remember to keep your hands and arms out straight in front of you throughout the exercise.

UTTANASANA ( intense forward stretch)



Begin working through this sequence with Roll Downs 

1) To maintain length in the front of the torso, practice using a wall. Stand with your feet apart and about 1ft (30cm) away from the wall. Lean your buttocks to the wall so your sitting bones touch it. Hold your elbows and take the arms overhead. Bend the knees and extend the torso up so the top of the breastbone moves away from the pubic bone.

2) With knees strongly bent, reach your torso forward. Stretch as far out with the elbows as possible. Finally, fold over your legs and let your upper body hand for ten breaths or more. With each inhalation the torso can lengthen more, and with each exhalation the crease at the top of the thighs can deepen. If you can't work in a relaxed fashion into this position, bend the knees more or walk the feet further away from the wall. Come up on an inhalation.

3) Move away from the wall. Bring your hands onto your hips, inhale, lift your breastbone and look up. Exhale, hinge at the hips to reach forwards so the crown of the head moves in as big an arc as possible. Imagine your hip sockets and pelvis rolling forwards over your thighbones, which stay vertical.

If you suffer from hypertension, keep the trunk parallel to the floor and place your hands on a chair or table.

KARNAPIDASANA  (knee to ear pose)



Withdraw into a fetal position after practicing Sarvangasana  and Halasana 

If you feel comfortable in Halasana, practice this deep forward stretch by cushioning yourself with a couple of folded blankets and bending your knees beside your head.If your knees and tops of the feet don't come to the floor, place your legs on raised supports or tuck your toes under if necessary. To deepen the pose, straighten both arms along the floor and interlace your fingers. If your knees touch the floor, fold your arms over the backs of vour knees. Hold this pose for ten to 20 breaths before coming back to Halasana.

THIS POSE SHOULD NOT BE PRACTICED DURING MENSTRUATION OR WITH SOME EAR OR EYE PROBLEMS, LIKE DETACHED RETINA OR GLAUCOMA. FOR HEART PROBLEMS, HIGH BLOOD PRESSURE, PREVIOUS NECK INJURIES, OR PREGNANCY, SEEK THE ADVICE OF AN EXPERIENCED TEACHER.

BHUJAPIDASANA  (arm pressure balance)



You probably don't require more arm strength than you already have to do this balance. Instead, concentrate on your mental focus in order to balance yourself.

1) Stand with the feet hip-width apart, and bend forwards. Take your right arm between and back through your legs. Place the hand on the floor by the outside of your right foot. Bend your knee and take as much of your upper arm behind it as you can so the back of your thigh touches high up on your upper arm. Place the palm flat on the floor, fingers facing forwards. To do the same on the left side, you will have to squat to flatten both palms on the floor.

2) Lean forwards, bend your elbows to 90 degrees and walk your feet forward towards each other. Lift up through the abdominal region as you raise your head to gaze forwards, and lift your feet up in the air to cross the ankles. Extend the arms and hold for five breaths. Rest down and repeat with your feet crossed the opposite way.


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" All the information mentioned here is compiled from the knowledge of scholars, doctors, etc."
JI-WORDS August 08, 2023
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YOGA TRAINING CHAPTER  3 & 4


yoga training chapter  3 and 4


CHAPTER-3                                                           click for chapter 1 & 2

This chapter describes some more difficult poses that you may find a little uncomfortable at first, but work into them gradually and continue to practise them over time. Advanced asanas, such as Sarvangasana (Shoulderstand) and Halasana (the Plough Pose), are also introduced with suggestions, such as using a wall or a chair as a support, for easing


❤ MAKARASANA ( crocodile pose )

yoga training chapter  3 and 4
This position has a gentle backbend so it is useful for resting without breaking the flow in between stronger backbends

Experiment to find the angle of the upper arms that will give you the perfect feeling of the right amount of backbend and the correct angle for the resting neck and head.

Lie face down with your feet wide apart and toes turned out. Cup each elbow in the opposite hand and slide the forearms away so they are a short way in front of your shoulders. Lower your head to rest your forehead on your forearms. Each time you inhale, your abdomen will expand down to the ground. Become attuned to the soothing sensation of this massage. This position is also useful to feel the expansion and consolidation along the back of the torso with each breath.

❤ TRIKONASANA (triangle pose)

yoga training chapter  3 and 4
This posture has many variations that can be learned once you have become more familiar with the basic practice. It involves an intense stretch all along the side of the body, from your feet to the tips of your fingers.

1) Stand in Tadasana (see chapter 1 & 2) Exhale and relax. Your feet should be slightly more than shoulder-width apart.

2) Inhale, and stretch the right arm up alongside the right ear.

3) Exhale and bend the body from the waist to the left. Slide the left hand down the left leg as far as you can. Breathe and hold for 30 seconds. Keep the legs and arms straight. Press the right leg onto the floor: make both legs strong.

4) Return to the center and repeat on the other side. Work towards holding the posture for 1-2 minutes at a time on each side.

VIRASANA ( hero pose )

yoga training chapter  3 and 4
Although children sit like this quite naturally, older, stiffer bodies can find this pose uncomfortable. Use props as necessary while you regain your flexibility.

1) Kneel on the floor with your knees together and feet wide apart. As you sit down between your feet, use your fingers to your calf muscles out to the sides and down towards the heels

2) Place your hands on the soles of your upturned feet. Lift up from your pubic bone to the notch of the throat. Lift up on the back of the body too, from the tailbone to the crown of the head.

3) If your buttocks don't come down to the floor, then create as much height as you need to be comfortable but still with a degree of challenge. Use bolsters, cushions or folded blankets as a prop, or an old telephone directory; each time you practice, tear out a few pages so that over time you are able to sit comfortably on the floor.

4) If you experience knee pain, place a canvas belt or thin folded scarf deeply in the crease of the knees as they bend.

5) If this position gives pain on the tops of the feet, place some cushioning underneath the fronts of the ankles.

(Forward bend from this pose.Lean forward onto your hands, or, if you are more flexible, stretch the arms all the way forwards with fingers interlaced.)

BHARADVAJASANA 1(sage twist)

yoga training chapter  3 and 4
By carefully twisting your body, spiralling outwards and upwards, this exercise helps to release tension from the whole torso.

1) From Dandasana (see chapter 1 & 2)) bring your legs around to the left and tuck the right foot under the left ankle. Have both knees facing forwards. Hold your right knee with your left hand. Bring your right hand to the floor behind you. Sink the sitting bones towards the floor, and take as many breaths as you need to extend up from your base. If this starting position is not at all comfortable for you, place a small support like a cushion or folded blanket under one buttock to level yourself off.

2) When you have lengthened well, revolving from the hips, spiral into the fuller twist, moving with the support of your abdominal organs. If possible, slide your left hand under the knee, wrist facing out. Catch hold of your left arm with your right hand and look back over your shoulder. More advanced practitioners can anchor down well through the left sitting bone, allowing the shortened left side of the waist to elongate as the right naturally does. After five to ten breaths, sit on your heels to rest and feel the effects, before repeating on side two.

3) Bring your head into the pose just as you would normally.

Measure with your eyes how far around you go. Now turn just your neck and head back to the front. This time, close your eyes, and, with awareness of the movement of your muscles, bring your neck and head back around into the twist. Go only as far as feels healthily comfortable for your neck. Open your eyes and note how far you reached.


SARVANGASANA (shoulderstand)

yoga training chapter  3 and 4
This hormonal balancing and deeply calming pose is well worth practicing daily. This controlled, step-by-step way of lifting into Sarvangasana in stages is a good way to start feeling comfortable with Unassisted Sarvangasana 

1) To enable you to keep your neck relaxed in this pose, fold two or three blankets to the size that will support your base. Place the folded edges neatly one on top of the other. Lie over them with your head on the lower level, and the tops of your shoulders on your blankets, in (5cm) from the edge.

2) Place your folded blankets a little away from the wall-as your head needs to be off the blankets but your shoulders supported by them, you may have to experiment to find the correct width for the length of your body.If you have a nonslip yoga mat, place it on top of the blankets.

3) If you have found the right position with your blankets, your head will be on the floor, your shoulders in (5cm) from the edge of the blankets, and your buttocks near the wall. Lift your head and check that your body is symmetrical, perpendicular to the wall.

4) Now you are ready to come up. With knees bent, press your feet into the wall and lift your hips. Hold your back and straighten yourself up by moving your hips more in line over your shoulders. If you like, you can straighten each leg, in turn, bringing one foot up the wall.Once you have both legs straight against the wall, take one leg, then the other, overhead and away from the wall. Although it might look like the neck is taking a lot of weight, the neck muscles need to stay relatively soft. If possible, ask a friend to touch the muscles on either side of your neck to check they are not strained tight. Likewise, redness or strain in the face means it's time to come down and rest.Build your time in the pose from one to up to ten minutes.

5) After Shoulderstand, you can practice Halasana  To come down, use the abdominal muscles to lower yourself down in a slow, controlled way. Slide off the blankets and lie flat. Release your neck by turning your head from side to side.The lower back and abdominal organs will probably communicate some different sensations to you, so practice with a twist and a forward bend afterwards. A nice sequence starts with Matsyasana  to release the neck. Then hug your knees to your chest and rock slowly from side to side. Follow with Passive Reclining Twist  and Janu Sirsasana , which work wonderfully after Shoulderstand. Finally practice Paschimottanasana  and finish with Savasana 

❤ DHANURASANA (bow)

yoga training chapter  3 and 4
For this exercise, imagine your body as an archer's bow about to launch an arrow. This is a high-energy posture that massages the back, tones the stomach, improves concentration, and keeps the spine supple.

1) Lie on your front with your body straight, your arms by your sides, and your forehead resting gently on the ground.

2) Bend the knees and bring the feet up. Reach back with the hands to hold the ankles. Inhale and bring your feet as high as you can, keeping them away from your body.

3) Keeping your arms straight, lift your head, chest and thighs off the ground. Hold your head back and look upwards to lift your chest higher. Hold the position and take five deep Ujjayi breaths 

HALASANA(plow pose)

yoga training chapter  3 and 4
it is similar to saravangasana

1)  From Sarvangasana, lower your legs overhead. You need to be careful not to overstretch the neck as you bring your toes to touch the floor. If you are not able to bring your toes to the floor, then rest them on a higher surface, such as a chair placed a couple of feet behind the head. (If your toes are not supported, then continue to support your back with your hands.)

2) Once your toes are resting on a surface, stretch your arms along the floor. This will help you roll more onto the tips of your shoulders and deeper into this upside-down forward bend. Interlace your fingers and deepen the pose by stretching your arms and legs in opposite directions. Build up to holding this pose for five minutes. Make the Plow Pose more restful by supporting the thighs with a chair 

3) Roll out of the pose with control, using your abdominal muscles to lower both legs until you are lying flat. See Sarvangasana for complementary asanas to follow this pose.

SALAMBA HALASANA( supported plow pose)

yoga training chapter  3 and 4
A low table or a chair with space in its backrest for you to put your legs through can be the perfect prop.For when to avoid this pose, refer to Sirsasana

From Halasana , rest your thighs on a hip-high support. Bring the legs of your prop in near the shoulders. It must be very close to the body as, to be able to fully relax, it is vital that the root of the thighs be fully supported. If your support is not high enough, then place folded blankets on top to raise it. Place your arms along the floor, or, if the chair legs allow it, take the arms overhead, elbows bent to about 90 degrees. Rest in this pose for two to five minutes.When you come down, lie on a flat surface and rest.

 CHAPTER-4

The asanas in this section focus mainly on seated and lying postures of varying difficulty, from Dandasana (Staff Pose), the base for many forward bends, Janu Sirsasana (Head Beyond the Knee Stretch) and Sarvangasana (Unassisted Shoulderstand). These poses stretch and strengthen the back and abdomen.Savasana (Corpse Pose) may look easy but it is actually very difficult to master

DANDASANA (staff pose)

yoga training chapter  3 and 4
Dandasana is the base from which we go into many forward bends

this position is outwardly simpler than many others, it provides a good opportunity to take your attention inwards.Take slow, conscious breaths. In this position it is possible to focus not only on the forward and side ward expansion of the torso, but also on the expansion of the back of the torso as you inhale and the lungs fill with air.

Sit with your legs straight out in front. If it is hard to sit with the back erect in this pose, and you tip back, sit on one or two folded blankets. Place your fingertips or palms on the floor by the buttocks. Roll the thighbones inward so the inner thighs come together.

Have the fronts of the kneecaps and the toes pointing straight upwards. Straighten the knees so the backs of the knees are stretched. Let the arms lengthen. Let the breastbone float up, but not at the cost of shortening the back. Ensure your chin is not jutting out, but is kept parallel to the floor. Imagine your head floating on the top of your spine like a helium balloon on the top of a stick and lighten your thoughts.

SAVASANA(corpse pose)

yoga training chapter  3 and 4
While this relaxation pose looks like the easiest asana, it is actually one of the hardest to master. Take at least five minutes in relaxation after a short yoga session;longer if you are practicing for 30 minutes or more. You can also do this pose by itself-use it as a ten-minute soother whenever vou need to relax.

1) Lie on your back with your legs a little apart and feet out to the sides. Take your hands a little away from the hips, palms facing upwards, fingers softly curling. Raise your head and lookdown your body to check the symmetry between left and right sides. Lower your head and close your eyes.

2) Allow five or ten minutes to soften each part of your body.Sweep your mind over your body from toes and fingertips to the crown of vour head. Be aware of each part, and where there is tension, relax it.

3) Finally, bring your awareness to your face and scalp. Relax your mouth by slightly separating bottom lip from top. Take your tongue away from the roof of your mouth and let it float in the center. Feel your jaw muscles release. As your eyes relax, your eyeballs will seem to sink deeper into their sockets. Release any holding in your eyelids and your forehead. Soften the skin on your face so it feels as though any lines smooth out and disappear.

4) Now that each part of your body is relaxed, mentally commit yourself to staying perfectly still until your relaxation is complete.As with meditation. any outer movement will distract vou from your inner world. Keep your mind alert and observe the sensations in the body. As your body progressively lets go, give permission for your emotional body to let go, too. Each exhalation brings a deeper relaxation, so the body feels heavier, as if sinking into warm earth. Each inhalation distributes life force to all the cells in the body. Should your mind wander, gently bring it back to the delicate breath. The more you focus mentally on this process, the deeper you will go

5) When it's time to come out of Savasana, deepen your breath. Each inhalation fills your body with energy until your eyes, energized from inside, naturally want to blink open. Take one arm overhead and roll over to curl up on that side. When you are ready, slowly come up to sit quietly.

Using visualization techniques is a good way to fill your body with positive energy. Choose a color, such as green or rose-pink, which connotes a healing energy. With each breath, inhale this colored light into your center. Each inhalation will brighten this light, while each exhalation increases its density at your core, until it begins to expand outwards to fill the rest of your body.

❤TRIANGA MUKHAIKAPADA PASCHIMOTTANASANA

(three limbed bend)

yoga training chapter  3 and 4
Although it can feel awkward at first, due to its particular action on the hips, this pose is a good lead off for the seated forward bends.

1) Sit on the floor with your legs outstretched. Bend your right leg back to bring your heel near to your hip. Adjust your position by leaning to the left and with your right hand, roll your calf flesh out to the right, and "iron" it down towards the heel. You will tend to tilt to the left, so mentally anchor your right seat bone down.

2)  Before you think about going forwards, it's useful to sit erect and breathe yourself taller for a short while. When you are read, inhale as you bring your arms overhead, and exhale as you extend forwards to grasp your calf, ankle, or foot. Keep the ankle of the straight leg flexed and stretch the heel away in all the forward bends. Inhale, lift your chest, and look up. Exhale, bend vour elbows to the sides, and fold forward with a flat back and open chest. Hold for five to ten breaths before repeating on the other side.

3) To lessen tilting and to keep your spine straight, have a folded blanket under your left hip.

BADDHA KONASANA (cobbler pose)

yoga training chapter  3 and 4
Translated from Sanskrit as "Bound Angle Pose," this position is also called Cobbler's Pose because it is the position in which shoemakers in India sit to work.

1) Raise your seat with a support such as a cushion and bring the soles of your feet together. Draw your heels up close towards you. Use the pressure of your hands on the floor behind you to tilt the pelvis forwards. As you do so, let the breastbone float up. These two movements will begin the opening along the inner thighs and groin.  With the support of your hands behind you, move the knees away from each other, back, and down to the floor. If your hips are tight, this may be as far as you go in this pose for today.

2) If your pelvis tips forwards easily, you can dispense with the cushion before bending your elbows into the calves and binding the feet with your hands. Inhale and create the sensation of the torso lifting out of the pelvis. Exhale and deepen the fold. On each inhalation, lengthen from pubic bone to throat; each exhalation is an opportunity to move out and down. Rather than butterflying the knees up and down, work with the breath to soften the tight areas. Breathe evenly for five to ten rounds.

PRASARITA PADOTTANASANA(wide leg stretch)

yoga training chapter  3 and 4
In asanas the arms and legs often act as levers to work the spine. But make sure they work with the rest of your body and breath, not forcefully overriding them.

1) From Tadasana , step your feet wide apart. Have your toes facing straight ahead and the outside edges of the feet parallel. Bring your hands to your hips. With the heels heavy on the floor, let the tailbone drop down to the earth. This helps make space between the vertebrae of the lower back and protects them from compressing.Firm the front of the thigh muscles, open the groin and expand the breastbone up to the sky as you look up and back. Hold for several breaths

2) On an exhalation, fold forwards. If possible, position both palms on the floor, shoulder-width apart. Have your upper arms parallel. If you are still developing your hamstring flexibility, bend your knees, if necessary, to bring your fingertips to the floor. Unhunch the shoulders by sliding the shoulder blades up towards the hips. Walk the hands back as they lever you deeper into a forward bend. When it is time to come up, bring your hands back onto your hips. Firm the thigh and abdominal muscles and inhale to come up.

SETU BANDHASANA(bridge pose)

yoga training chapter  3 and 4
Strengthen your abdomen, back, and shoulders in this pose.

1) Lie on your back with your knees bent up. Have your knees and feet body-width apart. Lift your pelvis slightly so your buttocks just begin to move off the ground. As vou take several breaths in this position, lengthen your tailbone towards your feet. Now peel your vertebrae one by one off the floor. Tuck the shoulders under one by one and move the breastbone towards the chin

2) While the breastbone moves towards your chin, the tailbone moves towards the knees and the knees stretch away from you. Don't let your knees splay apart-keep them only as wide as your hips by squeezing the inner thighs towards each other. Check that excess tension is not building up in the neck. After holding five to ten breaths come down and rest. Repeat twice more. Then hug the knees into the chest and rock from side to side to release the back.

JANU SIRSASANA(head beyond the knee stretch)

yoga training chapter  3 and 4
Make a big job less daunting by dividing it in half. Use this pose to prepare for Paschimottanasana by stretching one leg at a time.

1) Sit with both legs straight in front of you. Bend your right leg out to the side so your heel is near your groin, and 1in (3cm) away from your left inner thigh. Don't let your toes slip under your thigh.Stretch your left heel away so that your knee and toes point straight up.

2) You will find this pose easier with a preparatory twist. Taking your left hand behind you and your right hand to the outer left knee, twist left for a few breaths.

3) Untwist slightly, and line up vour breastbone so that it is over your left thigh. Inhale and lengthen up from your pubic bone to the base of your throat. Exhale and fold forwards. Hold your calf, side of the foot or left wrist around the foot. Use your arms to lever your torso deeper over your left thigh.

4) Sitting on a folded blanket allows you to fold a little deeper. Loop a belt around your foot to maintain correct alignment in the forward bends.

Try a more advanced way of working to still the fluctuations in the body. If you hold a pose for ten breaths, use the first three to adjust and deepen it. For the remaining seven, hold still, open your mind, and observe. Find the still point.

FORWARD BEND (supported forward bend)

yoga training chapter  3 and 4
The same principle can be used for many forward bends: Trianga Mukhaikapada Paschimottanasana , Janu Sirsasana , and Baddha Konasana.

Sit on the edge of a folded blanket with your legs wide apart. Place a second blanket over the seat of a chair. Bring the chair far enough away so that when you fold forward your forehead will rest on it.To keep the chest open, bring the arms up to hold the chair base or back-experiment to find the most comfortable position. If you feel too much stretch, use cushions to raise the level of your forehead. After some time in the pose, your body will release and you'll find you can slide the chair further away to deepen the stretch. If you are very flexible, then you can rest your forehead on just a bolster or cushions. The gentle pressure on the forehead rests the frontal lobe of the brain, helping to quieten the mind and relax you. Next, in this resting variation of Upavista Konasana , you can do two twists, too. Turn your torso to face over one leg, position the chair over it, and fold forwards to rest the forehead. Hold each forward bend for one to two minutes.

SARVANGASANA (unassisted shoulderstand)



This relaxing and deeply calming pose is well worth practicing daily. If you are not yet ready to try this unassisted, practice Sarvangasana using a wall until you are ready.

1) To enable you to keep your neck relaxed in this pose, fold two or three blankets to the size that will support your base. Place the folded edges neatly one on top of the other. Lie over them with your head on the lower level, and the tops of your shoulders on your blankets, in (5cm) from the edge.

2)With control, bring your legs and hips in the air and then support your back. If your stomach muscles are not yet strong enough to bring you up, or if you can't yet come up in a well-controlled way that feels safe, use the wall method. Once you are up, bend your knees towards your head. Take several breaths to settle your shoulders into the pose. Let yourself come more onto the tips of well-grounded shoulders and walk the hands down your back. Finally, stretch your legs up into the air. In the beginning, your legs may be angled to be quite bent overhead, not straight up in the air. Bring your elbows closer together. You may get a better grip holding your palms against the skin on your back rather than your clothes. In time, work on lessening the crease where the thighs join the torso. Visualize a line of energy from the inner thigh to the inner heel.

3) Never turn the head from side to side in this pose. This is not called neckstand for good reason! Although it might look like the neck is taking a lot of weight, the neck muscles need to stay relatively soft. If possible, ask a friend to touch the muscles on either side of your neck to check they are not strained tight. Likewise, redness or strain in the face means it's time to come down and rest. Build your time in the pose from one to up to ten minutes.

4) After Sarvangasana, you can practice Halasana or Karnapidasana . To come down, use the abdominal muscles to lower yourself down in a slow, controlled way. Slide off the blankets and lie flat. Release your neck by turning your head from side to side.The lower back and abdominal organs will probably communicate some different sensations to you, so practice with a twist and a forward bend afterwards. A nice sequence starts with Matsyasana  to release the neck. Then hug your knees to your chest and rock slowly from side to side. Follow with Passive Reclining Twist and Janu Sirsasana , which work wonderfully after Sarvangasana. Finally, practice Paschimottanasana  and finish with Savasana .


CLICK HERE FOR  CHAPTER 1 & 2 

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All the information mentioned here is compiled from the knowledge of scholars, doctors, etc."

JI-WORDS August 03, 2023
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