AASAN [POSE OF YOGA]

Sarvangasana Shoulder Stand	Halasana Plow	Sirsasana Head Stand	Savasana Corpse Pose
Ardha Padmasana Half Lotus	Uttanasana Standing Forward Bend	Paschimottanasana Intense stretch of the west	Adho Mukha Svanasana Downward Facing Dog
Bhujangasana Cobra	Dhanurasana Bow	Urdhva Dhanurasana Upward Bow	Krauncasana Heron Pose
Bakasana Crane Pose	Mayurasana Peacock Pose	Natarajasana King of Dance Pose	Salabhasana Locust Pose

Types Of Yoga

Ashtanga & Power Yoga Power or Ashtanga yoga is a dynamic, aerobic type of Yoga. It is the brainchild of one K. Pattabhi Jois of Mysore, India. Oft publicized as a set of exercises that can change your life if you can survive it, it is also portrayed as yoga with a boot camp flavor. Actually, the term Ashtanga Yoga refers to the 8-fold path of Yoga laid down d by the sage Patanjali. K. Pattabhi Jois’ version of Ashtanga Yoga lays stress on a dynamic approach to the Yoga poses (asana) and breathing exercises (pranayama). Pattabhi Jois’ system of Yoga is also called Ashtanga Vinyasa Yoga or as Power Yoga. At the heart of this practice are 6 increasingly difficult sets of linked postures. Each of them calls for anywhere between 90 minutes to 3 hours to complete. The arrangement of Pattabhi Jois’ Ashtanga entails going repeatedly through the whole gamut of poses. Some of them one may even find disconcerting or difficult. However, the sequence works like a combination lock, inasmuch as it done properly in the right order, the mind and the body automatically open up. Pattabhi Jois’ Ashtanga or Power Yoga consists of the primary series, also called yoga chikitsa (yoga therapy). It is designed to realign and detoxify the body, especially the spine. It also creates the basis for substantial strength, so vital to balancing out the very flexible students who are often attracted to Hatha Yoga practice. The intermediate series, Nadi Shodhana (cleansing of the Nadis or subtle channels within the system), cleanses and fortifies the nervous system as well as the subtle energy channels that connect the 7 chakras. The 4 advanced series (initially taught as two series, but subdivided to make them more accessible) are jointly called Sthira Bhaga (divine stability). These series take enhance the practitioner’s strength, flexibility, concentration, and energy flow developed in the first two series. A typical Ashtanga Yoga class starts with a Sanskrit prayer, after which, the instructor will remind you to use the 3 techniques central to Ashtanga Yoga, viz, Ujjayi (Ocean breathing), Mula Bandha, and a variation of Uddiyana Bandha. Bikram Yoga Bikram Yoga is named after its founder – Bikram Choudhury. He is said to have learnt Yoga with Yogacharya Bishnu Ghosh, whose brother Yogananda Paramahansa was a celebrated Yogi and author of the worldwide bestseller ‘Autobiography of a Yogi’. Bikram Yoga is also called Hot Yoga. Bikram Choudhury says that this technique is the only real Hatha Yoga practiced in the West. However, this is not recognized by many other schools of Yoga. Ideally, Bikram Yoga is a sequence of 26 poses done in a room heated to 90-100 degrees Fahrenheit. The humidity levels are around 50%. Classes last approximately 90-minutes duration with students of all levels, ages and body types practicing together. Each Yoga Pose is normally done twice and retained for a certain length of time. Yoga Sessions begin with standing poses, followed by backward bends, forward bends, and then Twists. The postures are completed with a round of Kapalabhati Breath or the "breath of fire". A lot of folks feel discouraged from practicing Hot or Bikram Yoga because they are not flexible enough. However, Yoga is not about being flexible. It is about strengthening the body and your spine in all directions with the aim of developing harmony between the body, mind and spirit. All that matters is to try the right way without pushing oneself too far. Benefits of Bikram Yoga It is designed to "scientifically" tone up and stretch muscles, ligaments, and tendons in the right order that they should be. The practice of Bikram Yoga encourages natural release of toxins, body cleansing and utmost flexibility. Bikram Yoga is also known to bring down stress levels and enhance Blood Circulation. The protracted practice of this style of Yoga also help one lose weight and build up muscles. Anyone – even those suffering from chronic illnesses like diabetes, BP, arthritis, thyroid problems can practice and benefit from the practice of Bikram Yoga.

Ayurveda and Yoga

Ayurveda and Yoga therapy According to a lot of experts, Ayurveda and Yoga therapy are designed to 'promote human happiness, health and creative growth'. Ayurveda and Yoga therapy are both among the worlds oldest medical systems that trace their origins back to over 5,000 years ago. Literary translated, Ayurveda means Science of Life (‘Ayur’ life and 'Veda' knowledge). They both help us nurture and take care of our bodies and minds through healthy- practices, eating and general living. Yoga and Ayurveda have a lot of good advice to offer us in terms of nutrition and well-being. Both yoga and Ayurveda are holistic, natural systems of healing rooted in the Veda’s. Both consider prevention better than cure and diet and nutrition vital to prevention of disease and ill health. While Ayurveda aims at balancing the 3 doshas in the body, Yoga aims to balance all aspects of life, physical, mental and emotional. In Yoga and Ayurveda, all disease, misery and agony, are the result of dissonance and imbalance in the body. Hence both Ayurvedic therapies aim is to treat by restoring balance in a bid to prevent and cure disease. Besides Yoga and Ayurveda therapies aim at getting rid of toxins from the body and calming the senses thus improving overall physical and mental well-being. In both, Yoga and Ayurveda, therapy is aimed at getting rid of the disease permanently, by raising the body’s immunity. The only difference is that Yoga believes in the principles of the 5 elements in nature, viz earth, water, fire, air and ether. Ayurveda, on the other hand, believes in the tridosha theory. According to this, there are three humors in the body – vata, pitta and kapha. These, and their combinations in an individual’s body determine his / her body type (also called Prakriti in Sanskrit). So while Yoga attempts to treat by bringing all 5 elements into balance, as far as possible, Ayurveda attempts to do the same by bringing the 3 doshas into a state of balance. Best part is that both therapies are compatible because both work separately with natural cure as their basis. In so doing, if employed in unison, Ayurveda and Yoga therapy is most effective in achieving a quick and permanent cure. The ancient Ayurveda Yoga series The ancient Ayurveda Yoga series, (that lost connection between Ayurveda and Yoga) has, thankfully, been revived According to ancient Indian philosophy, originally there used to be 3 schools of study – Ayurveda, Yoga and astrology. They were consulted as valuable sources of knowledge and information. This information had been lost, till recently, and the above disciplines had become fragmented in their approach. Now, this really holistic approach to health has been revived. The Ayurveda Yoga Series shows this holistic way of working with yogasanas (postures), pranayamas (breathing exercise) shatkriyas (cleansing techniques) and use of herbs to heal one on all levels – physical, mental, emotional and spiritual. There are literally dozens of poses in the Yoga Series. However, for purposes of healing and maintaining good health just 25 basic asanas will suffice. The first 7 poses that correspond to rajas guna are energizing. In these the practitioner learns to rein in his powerful energies and direct to heal himself. As a result of these 7 poses, the practitioner is inspired, invigorated and directed. The next 7 poses correspond to sattva guna and are attuning. In these the practitioner imbibes the qualities of balance and equanimity and learns to connect with the positive qualities within. Going a step further, he is even able to stabilize his relationship with the Self like in meditation. The last 7 poses correspond to tamas guna and are relaxing. In these the practitioner imbibes discovers the quality of relaxation and is able to let go of tensions – literally unwind tensions – which impede the natural flow of energy in his life. All these sets of poses are accompanied by appropriate breathing exercises (pranayamas) for optimal results. Next, every individual's diet has to be tailored to suit his / her constitution if the doshas are to be kept in balance. While certain foods which are recommended for a particular Ayurvedic constitution they may not be considered suitable for another. For instance, milk, a Sattvic food, is normally good for a Pitta constitution. But it may not suit someone with a Kapha constitution. The ideal Ayurvedic diet also varies with seasonal changes, the weather and the time of year. Nonviolent yogic diets consider not just the doshas or the Ayurvedic humors of vata, pitta and kapha but the role of prana as well. Good raw foods, such as carrots, cilantro, cucumbers, parsley, radishes, sprouts, tomatoes, together with spices such as basil, cayenne, cinnamon and ginger flushes both the body and mind with pranic energy. Traditionally, raw foods, grains and dairy products have been used to cleanse the Nadis (channels of the subtle body) as they bring with them an increase in Prana. A combination of yogasanas, pranayama, mantra, meditation and a yogic diet works wonders for people intent on cleansing their physical and the subtle bodies. Good eating etiquette Eat seasonal fruits Go in for fresh food as against processed / preserved stuff Have foods that are lovingly prepared Take into consideration cooking place and atmosphere Never eat when upset Always make it a point to sit down and eat Eat only when hungry Never talk while eating (or drinking) Never discuss work during meals Before having the meal wait until the first has digested Include all six tastes in a meal – these include Sour, Sweet, Salty, Pungent, Bitter, and Astringent Never stuff yourself, leave a third to a quarter empty to aid digestion After the meal sit quietly for a couple minutes When the series in this amazing sequence has successfully been completed, over time, you will experience a balancing effect in your entire being. When working with specific aspects of the series the practitioner is, as a rule, recommended ways in which to practice all of the above to best serve his unique tendencies in all the areas of his life. These are powerful healing tools particularly when used with other lifestyle suggestions that have been made.

Yoga Diet

Yoga Diet - Eat properly following the Yoga Diet

One of the 5 fundamental issues in Yoga is right diet.However, right diet is an extremely relative and controversial subject. In order to fully benefit from what Yoga the practices must, be accompanied by the right kind of food. To remain alert and energized all through the day, we must nourish our body and mind. An important part of the practice, Yoga insists that we have a well-balanced diet and always in moderation.

Modern science has researched nutrition at length, and there appear to be as many right diets as there are scientific studies. But Yoga Diet is special and his section covers several important aspects of Yoga Diet.

Yoga diet is predominantly vegetarian; it consists of pure, simple, natural foods that are easily digested and promote health. Simple meals help easier and faster digestion and assimilation of foods.

Until recent times, most non-vegetarians looked at vegetarians with a misgiving. By and large, they were dismissed as oddballs or food buffs, which preferred to thrive on a bland diet of brown rice and vegetable cutlets. These days, however, folks are better informed. But the vegetarian diet is still often considered unappetizing and insipid and, worse still, inadequate as far as vital ingredients go. Conversely, to develop good overall health, its important is for us to have the right, healthy diet.

The main principle of a Yoga diet is to up your consumption of fruits and vegetables with the aim of ultimately moving to pure vegetarian fare. The premise is that, such a diet being healthy, it will help develop a stronger body and a calmer, more peaceful state of mind. Then again, to really understand Yoga’s approach to diet you must familiarize yourself with the concept of the 3 Gunas or qualities of nature. In Yoga, food is traditionally classified by to its effect on the mind and body, using the 3 Gunas (attributes):

1. Sattva (the quality of love, light and life),

2. Rajas (the quality of activity and passion, lacking stability) and

3. Tamas (the quality of darkness and inertia, dragging us into ignorance and attachment):

The Yoga diet will help you achieve a better health, a keener intellect and serenity of mind and heart. Then again, any change in diet should only be made gradually and over time. Begin by substituting larger portions of vegetables, grains, seeds and nuts until ultimately all meat products are totally eliminated from your diet. Over time, you will come to experience the benefits of a vegetarian diet. More importantly, as much as a Yoga diet is nutritious, the food is also rich in Prana or vital energy. When you feel the upsurge of life force as a result of this diet, you will understand why the sages said, "You are what you eat."

Change to Yoga Diet

Legend has it that the yogis of yore subsisted on air and prana alone.

Remember that good ol’ catchphrase ‘love and fresh air’? But, believe it or not, it is actually possible for lesser mortals to thrive on water, a little fruit, milk and clarified butter (ghee).

The Yoga diet aims at development of all the 5 elements in the body – earth, fire, wind, air, and ether. Naturally, it is ideally suited not just for physical detoxification but also for widening the parameters of your mind. According to both Yoga and Ayurveda, the mind is basically composed of the wind (vata) element. It is for precisely this reason that die-hard Yogis recommend raw foods accompanied by occasional fasts.

The logic behind this is that a reduction in gross matter ultimately results in expansion and development of mental faculties.

Yoga’s healthy motto is: "Eat to live, not live to eat". It is important to understand the purpose of eating. It is to supply ourselves with Prana, life force or vital life energy. Hence, the greatest nutritional plan for a Yoga student is the simple diet of fresh nutritional food. Then again, a trueYogic diet goes even further; it is more selective than this.

The Yogi, being concerned with the subtle effect of food on the mind and astral body, avoids foodstuffs that are overly stimulating. He prefers foods, which render the mind calm and the intellect sharp. If you seriously take to the path of Yoga, you too would avoid meat, fish, eggs, alcohol, coffee, tea (except herbal teas) and drugs.

All of our nutritional requirements come under 5 categories: protein, carbohydrates, minerals, fats and vitamins. Hence, it is imperative that we have certain knowledge of dietetics if we wish to balance our food. Having first-hand foods, directly from nature, that are grown in fertile soil (preferably organic, free of chemicals and pesticides) will definitely ensure a better supply of our nutritional needs – particularly the all-important Prana. Conversely, processing, refining and overcooking destroy a lot of the food value.

A lot of people wonder whether they are getting adequate proteins but, sadly, neglect other important factors. Little do they know that the quality of the protein is more important than the quantity alone. High protein requirement still being used by many Health Departments is, primarily, based on archaic, outdated information and statistics. Unfortunately, much of it has been scientifically disproved times and time again, in laboratories.

The basis of a Yoga diet is ideally Sattva. It is of the attitude of ahimsa or nonviolence. To understand this you have to accept that a Sattvic diet is, predominantly, vegetarian, eschewing all such methods that involve killing or harming animals. Further, much emphasis is laid on natural foods, i.e., foods grown in harmony with nature, good soils, natural ripening, cooking correctly and with the right attitude.

Partaking of a Yoga diet like this helps in the development of Prana or vital energy and spiritual consciousness. Before you know it, you'll be joining the ranks of thousands of nouveau vegetarians, most of whom have altered their diets for health reasons, especially now that flesh foods have been linked to cardiovascular disease, colon cancer, so on. And so forth.

Finally, the matter of food combination that has been the subject of much attention in the West in recent years. It is also very important, for the best foods had in wrong combination can result in problems. Without going too much into detail, suffice it to say that some foods combine well, while others don’t. This is, because of the difference in the digestive process they call for and, hence, shouldn’t be mixed. For instance, strong proteins should never be had in combination with carbohydrates. For safety’s sake, avoid mixing too many different types of foods in a meal.

Cleansing Techniques in yoga

Nasal Cleansing - Neti

Jala Neti - Neti with Water

Jala Neti is one of the simplest yet most effective techniques. It works wonders for the body, particularly on patients suffering from chronic sinusitis, bronchitis and asthma. It has a profound effect on upper respiratory tract conditions, particularly hay fever. The regular practice of Neti also helps relieve headaches and facilitate prolonged youthfulness.

Technique

1. A special "Neti Pot" is first filled with lukewarm, slightly salted water. Its spout is then inserted into one nostril.

2. Place the cone into your nostril, sealing it inside with a few gentle twists.

The position of your head is adjusted, slightly tilted, to allow the water to flow out your other nostril.

3. Breathe gently through your mouth, trying not to sniff or swallow while the water is flowing through.

The technique is not half as hard as it appears. In fact, once mastered, which should take a day or two at most. you will be surprised at both, the technique and its results.

Drying The Nose

Drying your nose properly is a very important part of the practice. Never neglect to do this part properly.

It is called Vyutkrama, which is nothing but Kapalbhati, explained in detail in stage 5 of this section. A couple of rapid forceful expulsions and all the residual water will be ejected from your nose

Dugdha Neti - Neti with Milk

Another version of Netis is using diluted milk, pre-warmed to body temperature, in place of water. It is particularly beneficial to those suffering from chronic nose bleeding or for those who find salt water irritating.

Sutra Neti - Nasal Cleansing Using a Rubber Catheter

This is a very effective way of opening up the nasal passages to their fullest capacity.

Technique

1. Pass a rubber catheter of about 1mm dimension into your nose through one nostril.

2. Slowly keep pushing it in until you feel it in your throat.

3. Now gently draw it out your mouth.

4. Then gently tug the catheter to and fro a couple of times.

5. With practice, it can even be passed from one nostril through the other. But this requires a certain level of proficiency and is also not very necessary. The effect, however, is still the same.

6. Before and after usage it is advisable to rinse the catheter in warm water or medicated oil.

7. Repeat the exercise with the other nostril

Remember, under no circumstances should you experience pain in the practice. If you feel any pain, it either means you are inserting the catheter too fast, or that it entered the wrong way and is stalled against the nasal wall, unless there is otherwise some other genetic obstruction. In which case, stop immediately, withdraw and reinsert the catheter carefully in another direction until you find a clear unimpeded passage.

Take your time, gently inserting the catheter and always keep breathing normally. It is normal to feel tickled and have bouts of sneezing in the beginning. You may also discharge a lot of mucous, so make sure to keep handkerchiefs or a box of tissues ready. Over time, as the mucous membranes, nerves and tissues get accustomed to the practice, the reaction will automatically reduce.

Benefits

Both Jala and Sutra Neti help extract all the impurity and bacteria filled mucus from the nasal and sinus cavities. This in turn, will help to restore the body’s mechanisms to natural and increase its immunity to nasal allergies like hay fever, sinusitis and other respiratory conditions like sore throats, chronic coughs and colds, post nasal drips, adenoids and tonsillitis. By cleansing the nasal passages it frees them of mucus and automatically reduces the tendency breathe orally. Neti is also of great benefit for eye and ear related disorders. By flushing the tear ducts, it facilitates clearer vision. Further, it has subtle effects on the pineal and pituitary glands that govern the hormonal system, resulting in harmonized emotional behaviour.

Both these practices should, ideally, be done regularly and integrated into one’s daily routine like bathing or brushing you teeth.

Sutra Neti can be of great benefit, and is highly recommended, for those who find one nostril more blocked than the other. There appears to be some kind of fleshy obstruction like the cartilage obstructing the nasal passages. Short of a surgical treatment, Sutra Neti is the best alternative for removing such obstructions.

Cleansing of the digestive tract - Dhauti

Dhauti is a cleansing kriya specifically meant to cleanse the stomach.

One of the main organs in the human body, one’s health is largely dependent on its condition. It is imperative, therefore, to clean your stomach thoroughly from time to time. Dhauti is ideal for this.

Dhauti is of three types:

• Vaman Dhauti or Kunjal Kriya

• Vastra Dhauti

• Danda Dhauti

Vaman Dhauti or Kunjal Kriya

This kriya is best performed on an empty stomach in the morning, either in the toilet or in one’s garden or near on open drain.

Technique

1. To one liter of lukewarm water, add one tablespoonful of salt.

2. Drink all of it, as quickly as possible, until you feel you can’t take any more. It is imperative to drink fast rather than sip the water.

3. When your stomach is full, the urge to vomit seems automatic, an almost involuntary gesture.

4. Now, lean forward, keep your body as horizontal as possible and insert the middle and index fingers of your right hand as far back into your throat as possible, till the uvula.

5. This will induce instantaneous vomiting.

6.Keep restimulating your uvula and vomiting until all the water is got out of your stomach.

If this does not happen it either means you haven’t drunk enough water or the tips of your fingers weren’t inserted far enough down the throat. The more you learn to relax, the easier the practice becomes.

Vastra Dhauti

Vastra Dhauti is another cleansing kriya specifically meant to cleanse the stomach. It is pretty much like Vaman Dhauti, except that here a muslin cloth is used in place of water. This should also be done on an empty stomach first thing in the morning.

Technique

1. A strip of fine muslin cloth, about three inches wide and twenty feet long, washed and disinfected, is used. It is gently swallowed, little by little.

2. The cloth should be of finely woven cotton which is clean and new. Synthetic material should be avoided at all costs. The cloth should also be trimmed neatly so that there are no fraying edges.

3. Also, the cloth should not be wider than your tongue because it may fold as it passes down your throat.

4.

On the first day, only one-foot length of cloth should be swallowed, kept there for a few seconds, and then slowly drawn out.

5. On the next day, a little more is swallowed and left a little longer.

6. More and more of it is swallowed daily until the entire length of the cloth goes in.

7. If it sticks in your throat and refuses to pass down, take a sip of warm water, but do not drink a large quantity – your stomach is to be filled with the cloth, not with water.

8. The cloth normally tends to get caught at the lowest point of the throat, so keep swallowing and resist the urge to vomit

9. Stop gulping when only six inches of the cloth are left outside the mouth.

10. Churn your abdomen by Nauli with the cloth inside the stomach. Now withdraw the strip slowly.

Ensure not to swallow the whole cloth, under any circumstances. This is why there should be no disturbance during the practice. You need not practice this every day – once a week is enough. And even though you may feel a vomiting sensation at the first attempt, it will disappear if you keep up the practice. As soon as the kriya is completed, make sure to wash the cloth. Always keep it clean.

Danda Dhauti

This is a way of cleansing the esophagus, the food pipe, from the throat to the stomach, by inserting a special rubber tube down the throat into the stomach. It should be about three feet in length and about 1 cm wide. Make sure to clean and disinfect it thoroughly before and after use.

Technique

1. Start with the process of Vaman Dhauti, i.e drink a lot of water.

2. But here, instead of your fingers, you insert a rubber tube, into the throat.

3. Swallow it slowly and gently until the end of the tube reaches the stomach.

4. Bend forward and a siphoning action will automatically eject the water from your stomach.

5. When all the water is removed, gently draw out the rubber tube.

Some people find it difficult to insert the tube without vomiting because the throat is sensitive to the touch stimuli. For them it is advisable to go in for the vamana-dhauti since it is the simpler of the two. The advantage of danda-dhauti is that there are no stomach spasms and the water is ejected very smoothly. Danda-dhauti effectively cleanses the esophagus of mucus, phlegm, acidity and other impurities.

Shankha Prakshalana

There is another type of dhauti for cleansing the digestive tract. And, even if not so popular, it is just as effective. Known as Varisara Dhauti it is also called Shankha Prakshalana. Shankha means conchshell, Prakshalana means to wash. Just like washing a conch shell where you would pour water into the mouth and drain it out the opposite end of the shell, so also with the intestinal tract.

Technique

1. Start by drinking ten to fifteen glasses of lukewarm, saline water.

2. Then do some rapid warm up exercises like spot jogging, forward and backward bends, alternate hand to leg bends followed by a series of six asanas: Padangushtasana, Parivritta Trikonasana, Paschimottanasana, Parivritta Trikonasana, Paschimottanasana, Ardha Matsyendrasna all done rapidly and in quick succession.

3. After this you will automatically feel the urge to go to the toilet.

4. The urge is repeated over the next hour or so during which you will have to visit the toilet 6 to 10 times.

5. Once clear water starts flowing out, you will know that your stomach and intestines are cleansed.

It is advisable to have a cup of cold, diluted milk or a plate of khichdi, cooked rice and pulses, afterwards. Avoid full, solid meals until lunch. It is also advisable to rest for the rest of the day. And even though not mandatory it is recommended that Shankha Prakshalana be done immediately after Jala Neti and Kunjal Kriya, for optimum benefits.

Benefits of the Dhauti series

The combination of all Dhauti practices cleanses the entire digestive and respiratory tracts. They get rid of excess and bile, mucus and toxins, and restore the of the body's natural balance and chemical composition, thus helping cure the body of ailments caused by such imbalances. Not only that, they also lead to an increase in the production of gastric enzymes. Research has proven that even chronic coughs and colds, asthma, diseases of the spleen, and a variety of other afflictions resulting from excess mucus, bile and other toxins are eliminated by Dhautis.

They are particularly beneficial in cases of constipation, gastritis, dyspepsia, indispositions of the stomach and spleen, phlegm and bile disorders. They increase digestive fire, improve kidney functioning and invigorate the liver by extricating parasites from within the system. People suffering from obesity and those of a flabby and phlegmatic constitution will find these kriyas especially beneficial.

Contraindications

However, there are certain conditions for which Dhautis must not be practiced. These are: stomach or intestinal ulcers, hernia, heart problems, and high blood pressure.

However Dhautis should not be done daily or made a regular habit. Once every three months should achieve the desired results.