Sunday, July 5, 2009


Lie down on a mat, on your back.
Spread your legs so they are shoulder-length apart.
Bend your knees so that your feet are touching your buttocks.
Similarly, bend your elbows so your fingers are touching your shoulders. (Your palms should be inwards, facing your shoulders.
Breathe In. Slowly, using the force of your hands and legs, push yourself up until your body is fully extended in an inverted U. Feel the blood rush to your head, and your lungs expand and fill up with air.
Hold this pose for a few seconds.
Breathe OUT and let yourself down slowly.

Strengthens the liver, pancreas and kidneys.
Strengthens the muscles of the hands and feet.
Increases elasticity of the spinal cord.
Excellent for the heart, as it causes the aorta to stretch
and, it is very good for diabetes.

People with back problems shouldn’t do it and this asana is advised to be practiced under a yoga teacher.


Bend your knees so that your feet are touching your buttocks.
Make a T position of your hands with palms facing downwards.
Exhaling keeping the knees joint twist towards the right side from waist so that the knees touch the ground and look towards the left side.
Inhaling come back to the original position repeat on other side.
Benefits are that it strengthens the back and it provides flexibility to the vertebra column.

Thursday, June 18, 2009

What is Cholesterol?

Cholesterol is a soft, waxy substance found among lipids (fats) in the bloodstream and cells. Cholesterol isn't all bad. Our bodies use it to form cell membranes, for example. But too much cholesterol in the bloodstream can be unhealthy, and lead to coronary heart disease.
The practice of yoga improves the blood and oxygen flow around the body which helps in the removal of toxins and waste. For yoga to be truly beneficial to the lowering of your unwanted bad cholesterol, it must be practiced on a regular basis.
As you progress into yoga, you will find that healthier food choices will come more naturally, as the improvements that you are focused on are due to everything that you do. After all, you become what you eat. Therefore.....

The practice of yoga is all about improvements, you learn to replace those unwanted weaker habits with good strong ones that benefit and add to your life, not take away from it. We suggest that if you really want to know the full rundown on cholesterol, review the blog for the following asana and pranayama.

Surya Namaskar


Friday, May 29, 2009


This is a relaxation posture in which all the muscles are relaxed in this position and so they require less blood and oxygen supply. Consequently, the heart beats and the breathing also slows down. Therefore, the body gets good rest. Abdominal muscles get automatic massage. This is specifically beneficial in Asthma.

Take prone lying position, hands by the side of the thighs. Slowly spread out both the legs. The toes should remain out and heels inward. Slowly fold the left hand at elbow, bringing it from below the armpit. Place it in the right shoulder. Fold the right hand at the elbow and place it on the left shoulder. Place your head on the triangle, made by both the elbows.
Those having heart problem, obesity, gas or high blood pressure should not practice this asana.

Thursday, May 28, 2009

Pranayama for Beginners - 3

Abdominal Breathing: -

This pranayama will help in increasing the air capacity of the lungs, which will help you in practicing the other pranayamas and asanas. It also helps in relaxing the mind.

Lie supine up and pull knees up and feet flat on the ground. Keep the knees joint together and feet apart.
Place one had on the abdomen
While inhaling move the abdomen upwards
And while exiling move the abdomen downwards


Vajrasana is considerably an easy position to practice. That is why it is preferred for meditation and for Pranayama. Vajrasana is also a very good position to practice for stomach disorders. It ensures digestion and prevents excess wind formation. This strengthens the thigh and calf muscles. Fold the right leg at the knee and place the foot under the right buttock. Sole of the foot will remain inside. Similarly, folding the left foot, place it under the left buttock, the heels should remain out and toes inside. Soles upward.Hands resting on the respective thighs. Maintain an erect posture till your comfortable. People suffering from piles should not practice this asana.


Yogamudra has a curative and corrective effect for the asthmatics. The lungs and their bronchial branches are stimulated in a very effective way. The blood from the lower region begins to flow upwards and massages the veins of the lower bronchioles of the lungs. This helps restore the normal health of the lungs and their functioning. The internal organs of abdomen work efficiently as a result of its practice.It is beneficial in constipation and removes seminal weakness.
1. Sit in Padmasana or Sukhasana. If you cannot sit in these positions, then try to sit in Vajrasana.2. Take both hands towards your back and catch the wrist of one hand with the other; Make a fist with the hand which has been grabbed. Keep neck straight.3. Exhaling in 2 counts, slowly start bending from your waist. Continue the bending till forehead touches the ground. Let the head come down only as far as it can easily be lowered. Hold the breath in that position for 4 counts. Do not allow your buttock to leave the ground during its practice4. After maintaining it for some time, raise your forehead and chest. Release your hands also and sit erect.
Those suffering from hypertension or chronic headache should not practice this asana.

Nispanda Bhava

Practicing this asana will help you to relax, rejuvenate and harmonize the body & mind. This asana will help you to increase your concentration as it provides physical and mental relaxation.
To practice this asana,
Sit comfortably, reclining against a wall.
Spread out your legs and keep comfortable distance between the legs.
Let your back, shoulders and head relax on the back support such that there is no stiffness in the body. Make sure not to relax your lower back on the wall.
Let your hands rest comfortably on the thighs, palms facing upwards.
Close your eyes and relax in this position.
Keep your mind involved in the fading sounds around; without trying to analyze the sounds or without getting disturbed or distracted.
Relax in this position for 5-10 minutes.

Sunday, May 24, 2009

Pranayama for beginners - 2

This pranayama will help in increasing the air capacity of the lungs, which will help while practicing the other pranayamas and the asans. It also help in relaxing the mind.
Stand erect with feet apart and be very relaxed
Place both your hands on the side of your ribs
Inhale slowly in 2 counts be relaxed and feel the expansion of the lungs
Hold the breath in this position for 4 counts
Exhale slowly in 2 counts and feel the contraction of the lungs
This would b e 1 round of this pranayam
To begin with can start with 10 rounds and maximum do 30 rounds.

Konasana: Angle pose

Stand in erect posture with the feet around 2-3 feet apart. Keeping the legs fixed, bend only the upper part of the body above the waist on either sides. The arm is stretched out at full length and kept closed to the ear, palms inwards.
Breathing in 2 counts, start bending side wards, retain the breath for 4 counts and start breathing out and come to the starting position in 2 counts. Do this with both the arms. Can be done 3-4 times each side.
This helps in giving a lateral stretch to the vertebral column. This also helps in building the upper abdomen muscles.


Sit on the floor with legs stretched forward,
Inhale and raise the arms parallel to the floor, palms facing the floor.
Exhale and rotate side wards. After rotating side wards, inhale and return to the starting position and then Exhale and rotate side wards to the other side (while rotating, keep the eyes on the hand). In the beginning, one should proceed gently and not stretch more than ones capacity.This will help in strengthening the supporting muscles of the back.

Sunday, May 17, 2009

Pranayama for beginners

Stand erect with feet apart and be very relaxed
Inhale slowly and continuously in a very relaxed manner to a comfortable count
After inhaling, start exhaling in the same number of counts
Increase 1 count per week
Do 10 rounds

Benefits of pranayama include relaxation, improvement in breathing techniques and reduction in stress.

Strengthen your back

Bhujang asana
Lie on the stomach with toes pointing outward and heels joint, palms placed on the floor next to the chest and elbows tucked in towards the chest, forehead placed on the ground. Without putting much pressure on the palms, inhale in and raise the head and shoulders.

Try to look at the ceiling Hold in this position for 4 counts or till the time you are comfortable Exhale and bring the head and shoulder to the starting position Do 3-5 rounds of this to have a strong back People who suffer from backaches should take advice from their yoga instructor

Gastric problems

Pavanmuckt asana Lie on the yoga mat with legs, toes and heel joint together, hands next to the hip Inhale and lift the right leg till 30 degree and start exhaling and try to press the knee on the chest. Hold this suspended breath position for 4 counts Inhale and bring the leg back till 30 degree above the ground and then exhale and place the leg down.

Repeat the step with the left leg Once comfortable, you can try same step with both the legs. Do 3-5 rounds

Children: Increase your height

Talasana: Tree pose

Stand erect with 1 feet distance between the parallel legs Inhale and start raising the arms over the head, palms facing each other and take an upward stretch. Simultaneously raise the toe. Maintain this position for 4 counts. Try and stretch as much as possible in these 4 counts. Exhale and bring the hands and heel down simultaneously. You can do 3-5 rounds

Strengthen your knees

This asana is called Uktat asana and will help you strengthen your knees, ankles and joints. To perform this asana: - Stand in an erect posture, with parallel legs which are 1 feet apart Inhaling, stretch the hands out to the shoulder level with palms facing the ground and simultaneously raise the heel. Hold this posture for 4 counts Squat down while exhaling in 2 counts keeping the thighs parallel Maintain this position for 4 counts in suspended (without any air) breath Slowly inhale and rise up on heels in 2 counts Do 3-5 rounds Any 1 who has pain in these joints shouldn’t practice this asana. Please consult your yoga instructor before tying this asana.

Wednesday, May 13, 2009

Enhance your Concentration

This simple technique should be practiced just before you go to sleep. Sit in a cross legged position with an erect posture. Keep the body very relaxed. Close your eyes and merely concentrate on your breathing for 2 minutes. Start to think of all the events that took place in the whole day from morning to evening in the chronological order. Do not analyze any event but just go through it. This exercise will challenge your ability to recollect your thoughts and thus improve your concentration.

Benefits: -
Enhances memory
Increases mindfulness
Develops objectivity
Helps in improving routine
Increases positivity
Increases concentration

Monday, May 11, 2009

Trataka: Yoga for good eyesight

Trataka is a concentration exercise in which one gazes steadily at some small object without blinking the eyes and keeping the eye wide open. The practice is continued until the eyes strain and starts to water. Practice this exercise by gently closing the eyes and start rubbing the palms together, till the time heat is felt on the palms and then place them gently on the eyes. Trataka helps in preserving and maintaining good eyesight, and provides immunity from diseases.

Sit in Sukhasana or Vajrasana position to practice this exercise.
Keep the body erect and head steady and neck straight.
Keep the thumb in front of you about 12 inches away and the other hand on the respective knee.
Fix the eyes on the nail of the thumb.
Slowly move your right hand towards the end of your left shoulder, keeping the eyes on the thumb nail, eyes open don’t blink, do not move the head, only the eye balls. Hold the gaze for a few seconds without flickering. Rub your palms till the time heat is felt, place cupped palms over eyes for a few seconds. We will repeat this with the left hand by keeping the thumb of the left hand at a distance of 12 inches fixing the eye on the nail of the thumb. Slowly move the thumb towards the right shoulder, keeping the eyes on the thumb nail, eyes open don’t blink, do not move the head, only the eye balls. Hold the gaze for a few seconds without flickering. Rub your palms till the time heat is felt, place cupped palms over eyes for a few seconds
can do this till the time the eyes feel tired or start watering
Benefits: -
Helps in curing minor eye defects.
Exercises the muscles of the eye
Helps in concentration.

Yoga for Relaxation

Yoga can be a wonderful remedy to our stressful lives. The asana, pranamaya and relaxing techniques help to release tension from the body and make one’s mind stable. Most of us have a very busy and stressful life which causes a lot of exhaustion, depression and a number of stress related diseases. Yoga can help you curb your stressful life and provide balance to your life. With the help of various asanas and pranamayas, you can take control of your emotions and feelings.

Anuloma Viloma: Alternate Nostril

Inhale through the left nostril, closing the right with the thumb, to the count of four.
Hold the breath, closing both nostrils, to the count of sixteen.
Hold the breath, closing both nostrils, to the count of sixteen.
Inhale through the right nostril, keeping the left nostril closed with the ring and little fingers, to the count of four.
Hold the breath, closing both nostrils, to the count of sixteen.
Exhale through the left nostril, keeping the right closed with the thumb, to the count of eight.
This is one round of anuloma viloma.
Do these for 5 minutes to begin with and gradually increase it to 15 minutes.

Yoga for Health and Happiness

In order for you to have a healthy body, you must have a healthy mind. Your emotional state of calm and happiness greatly affects the overall health of your body. One needs to have a balance of both, since both the mind and body coexist together. Neither one can be healthy without the other being in a healthy state. Health is a state of positivity and it stems from the positive state of your mind. Most diseases stem from the mind but we still insist on treating its effects on the body. Yoga helps you maintain equilibrium between the mind and the body. When this equilibrium is achieved, you are known to be in harmony of the mind, body and spirit.

Yoga is a science which looks to heal and maintain the physical, mental and spiritual life of a human being. Yoga views a being as a whole and strives to find balance in the body rather than treating a part of the affected body.

Monday, May 4, 2009

Yoga for Sinusitis

Sinusitis is an inflammation of the sinus glands; this happens due to bacterial and even fungal infection. Many people suffer from sinus for years with no cure. With the help of yoga, sinus can be cured very easily through a technique known as Jal Neti. Jal means water, in this technique warm saline water is passed through one nostril and taken out from the other nostril; it offers relief from sinus, and it is effective for those suffering from hay fever, asthma and allergy. It improves concentration and it is also good for migraine, stress and even eyesight.


Take about half liter of warm saline water in the Jal Niti pot; place the spout of the pot in your right nostril, keep your mouth open and breathe continuously and pour some water slowly. Tilt your neck till the time you reach a position where the water starts pouring out from the other nostril (some of the water might go in your stomach and some might come out through the mouth). Now repeat the process with the left nostril.

Caution: - This technique should be preformed with the help of an instructor.

Yoga for Obesity

Obesity is one of the major diseases of our modern times. Obesity is not merely a disease in itself, but a chief cause for the birth of various other diseases. Obesity leads to diabetes, heart diseases and also affects our emotional and mental balance. Obesity is the deposition on excessive fat on the body which occurs due to lack of exercise or activity, low metabolism, bad eating habits and hypo-thyroid. With the intake of balance diet, good life style and regular practice of yoga, one can avoid being obese in his or her lifetime.

Asana for obesity: Surya Namaskar

1. Stand, facing the sun with both feet together, join the hands near the chest
2. Start inhaling and start raising the arm above the head and start bending the back backwards. The arms must touch the ears.
3. Exhale and start bending forward to touch the palms on the ground next to the feet and the head touching the knee; make sure not to bend the knees.
4. Inhale and take the right foot away from the body in the backward direction, raise the chin as high as possible. Keep the hands and legs firm.
5. Exhaling, move the left leg next to the right leg and start raising the hip. (to form a inverted V like shape)
6. Now, slowly lower your body so that the chest, knees palms, toes and chin touch the ground. Every thing else is in mid air.
7. Inhaling, touch the waist on the ground and raise the torso by straightening the hands and bending the back as much as possible.
8. Exhaling, raise the hip from the ground and try to touch the heels to the ground and the chin to the chest (to form a inverted V like shape)
9. Inhale and bring the left leg forward between the hands, raise the chin as high as possible.
10. Exhale and bring the right leg next to the left leg so that your palms are next to the legs and the head is touching the knee. Don’t bend the knee.
11. Inhale and raise the arm above the head and start bending the back backwards. The arms must touch the ears.
12. Come back to position no 1 with your hands joint next to the chest.
Surya namaskar should be practiced 12 times in the morning to reduce weight.

Thursday, April 16, 2009

Yoga to Enhance Your Memory and Sharpen Your Mind

Now days, due to increasing work load, busy schedules and excessive mental stress, people are having trouble recollecting events due to loss of memory. This happens when there is lack of oxygen in the brain or lack of circulation of blood in the brain. This is seen in groups belonging to all ages from young children to old people.
Regular practice of yoga can help you increase your memory and concentration. Asana and Pranamaya have great power when put into practice. It helps in increasing the circulation of blood in the brain, which will increase the oxygen level in the brain, thereby releasing stress and keeping the mind sharp.

There are many Asanas and Pranamayas that will help to improve memory and concentration.

Sarvangasan: standing on shoulders

Lie flat on the ground, keep the heels and toes joint and the legs straight. Place your palms facing the ground and push the palms against the floor, inhale and lift the leg to 90 degree from the hip keeping the knee straight. Exhale and take the leg beyond the head so that the leg is parallel to the ground. Now support your back with your hands by placing your palms on the back, now straiten your legs to 90 degrees so that the whole wait of the body is on the shoulder and your chin is touching the chest. Maintain normal breathing and stay in this position till the time you are comfortable.
Caution: - People having back pains and neck pains should avoid this position. Pregnant women should also avoid this position.


Breathing Technique :
Sit in a crossed leg position with your back straight. Inhale with both your nostrils and expand your abdomen. Now start exhaling from both the nostrils and contract your abdomen every time you exhale. The air is pushed out of the lung by contracting the diaphragm. Do not concentrate in inhaling it will happen automatically. To begin with one can exhale 15- 20 times and then relax (as you practice you can gradually increase the exhale counts to 120).

This is the first round, three such rounds can be practiced.