to relieve stress!
Bharadvajasana I (Bharadvaja's Twist)
This gentle twist is a tonic for the spine and the abdominal organs.
Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.
Bhujangasana (Cobra Pose)
This posture promotes flexibility in the spine and encourages the chest to open.
Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.
Dolphin Pose
A nice shoulder-opening. Also strengthens the core, arms, and legs.
Uttana Shishosana (Extended Puppy Pose)
A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.
Pincha Mayurasana (Feathered Peacock Pose)
This pose is also commonly called Forearm or Elbow Balance.
Pasasana (Noose Pose)
In the full pose the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose."
Anjali Mudra (Salutation Seal)
Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Balasana (Child's Pose)
Balasana is a restful pose that can be sequenced between more challenging asanas.
Savasana (Corpse Pose)
Savasana is a pose of total relaxation--making it one of the most challenging asanas.
Dolphin Plank Pose
A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.
Sukhasana (Easy Pose)
Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Salamba Sirsasana (Supported Headstand)
Standing on your head in proper alignment calms the brain and strengthens the body.
Tuesday, June 28, 2011
PCOS
What is PCOS / PCOD?
All women have a pair of ovaries that have many follicles within them. Each month, one of them develops and matures to deliver an egg (ovum). This is the process of ovulation that is affected by hormones in her body. As a result of certain hormonal imbalances, in some cases, these follicles might just fail to release the ovum. As a result, the ovary gets filled up with immature follicles, called cysts. So Poly Cystic Ovarian Disease (PCOD) literally means an excess of cysts. This disease is characterized by numerous little cysts within the ovaries. PCOD is sometimes also called PCOS (Poly Cystic Ovarian Syndrome). This is because the signs and symptoms are so closely interconnected and linked to each other.
Causes of PCOS / PCOD
Even though, no definite cause has been acknowledged as being responsible for PCOD to date, studies show that it has a major hereditary constituent, as it often runs in the family. It has been found that Obesity also aggravates PCOD / PCOS. In fact, around 50% of women suffering from PCOD / PCOS are said to be obese. Obesity, it is found, does enhance production of abnormal levels of estrogen and androgen in PCOD / PCOS and that further intensifies the problems of excessive hair-growth and irregular bleeding.
Yoga for PCOD
Research has proven that Yoga is very helpful in dealing with PCOD / PCOS. This is because Yoga is, first and foremost a discipline and this is what you need most to get your system back in shape. Besides, the exercise routines that Yoga prescribes help tone up the whole body, while also dealing specifically with the affected parts. Specific Yoga asanas (poses) such as the standing, sitting and supine postures are known to help PCOD / PCOS sufferers immensely. The overall Yoga package for PCOD / PCOS would be:
A set of asanas (Yoga postures). It has been found that the standing, sitting and supine poses, if done regularly; over a period of time produce desired results.
To work on Ovaries:
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.
Kapotasana (King Pigeon Pose)
Invigorates your body and gives your spirits a lift. An extremely deep backbend appropriate for advanced practitioners only.
Sphinx Pose
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.
Salamba Sarvangasana (Supported Shoulderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.
Purvottanasana (Upward Plank Pose)
Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.
Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.
Ardha Bhekasana (Half Frog Pose)
This pose is more than a backbend; it opens the shoulders, chest, and thighs all at once.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Dandasana (Staff Pose)
It might look easy, but there's more to Staff Pose than meets the eye.
Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose )
Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.
Pelvis:
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.
Ardha Bhekasana (Half Frog Pose)
This pose is more than a backbend; it opens the shoulders, chest, and thighs all at once.
Kapotasana (King Pigeon Pose)
Invigorates your body and gives your spirits a lift. An extremely deep backbend appropriate for advanced practitioners only.
Padmasana (Lotus Pose)
The ultimate yoga pose, Padmasana requires open hips and consistent practice.
Dandasana (Staff Pose)
It might look easy, but there's more to Staff Pose than meets the eye.
Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose )
Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.
Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.
Malasana (Garland Pose)
This pose stretches the ankles, groin, and back torso. If your heels don't reach the floor, rest them on a folded blanket.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Natarajasana (Lord of the Dance Pose)
Nataraja is another name for Shiva. His dance symbolizes cosmic energy.
Sphinx Pose
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.
Vrksasana (Tree Pose)
Vrksasana clarifies just how challenging it can be to stand on one leg.
Purvottanasana (Upward Plank Pose)
Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.
Pituitary gland:
Pincha Mayurasana (Feathered Peacock Pose)
This pose is also commonly called Forearm or Elbow Balance.
Kapotasana (King Pigeon Pose)
Invigorates your body and gives your spirits a lift. An extremely deep backbend appropriate for advanced practitioners only.
Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.
Adho Mukha Vrksasana (Handstand)
The alignment in Handstand is exactly the same as it is in Mountain, the only difference being in the position of the arms.
Salamba Sirsasana (Supported Headstand)
Standing on your head in proper alignment calms the brain and strengthens the body.
Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose )
Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.
Last but not lease cobblers pose (both sitting and laying down positions)
Though no specific poses can help cure a person of PCOD / PCOS.
Pranayamas (Breathing Exercises). Practice lots of measured leisurely breathing. You either breathe at your own natural pace or adopt a rhythm of 3 – 4 counts inhalation and an equal count for exhalations. But you must remember to do this very slowly. The pranayamas (breathing exercises) that will help you are Mild Kapalabhatti (Skull Cleansing), Anuloma-Viloma (Alternate Nostril Breathing) and Ujjayi (Ocean Breath).
havasana (Corpse pose) practised several times daily is known to help because PCOD / PCOS sufferers are known to be tense and stressed out and require lots of relaxation. Even the practice of Nispanda Bhava (Unmoving Observation) is known to help a lot.
Have a Yogic and Sattvic diet. Sattvic means a pure and predominantly vegetarian diet. Have plenty of fresh, seasonal fruits, salads, sprouts and dried fruits. Avoid all confectionery products, milk and milk products, particularly cheese and butter, fried, fatty and fatty foods, alcohol in any form, and cigarettes
Likewise, avoid stress and tension. Besides relaxing in Shavasana (Corpse Pose and Nispanda Bhava (Unmoving Observation) you should make it a point to avoid all stressful situations. This may sometimes entail difficult choices such as having to give up a job to get away from the stress, if only for a awhile.
Above all, whatever practices you adopt should be in consultation with a good doctor and Yoga instructor, especially if you are taking up Yoga for the first time.
All women have a pair of ovaries that have many follicles within them. Each month, one of them develops and matures to deliver an egg (ovum). This is the process of ovulation that is affected by hormones in her body. As a result of certain hormonal imbalances, in some cases, these follicles might just fail to release the ovum. As a result, the ovary gets filled up with immature follicles, called cysts. So Poly Cystic Ovarian Disease (PCOD) literally means an excess of cysts. This disease is characterized by numerous little cysts within the ovaries. PCOD is sometimes also called PCOS (Poly Cystic Ovarian Syndrome). This is because the signs and symptoms are so closely interconnected and linked to each other.
Causes of PCOS / PCOD
Even though, no definite cause has been acknowledged as being responsible for PCOD to date, studies show that it has a major hereditary constituent, as it often runs in the family. It has been found that Obesity also aggravates PCOD / PCOS. In fact, around 50% of women suffering from PCOD / PCOS are said to be obese. Obesity, it is found, does enhance production of abnormal levels of estrogen and androgen in PCOD / PCOS and that further intensifies the problems of excessive hair-growth and irregular bleeding.
Yoga for PCOD
Research has proven that Yoga is very helpful in dealing with PCOD / PCOS. This is because Yoga is, first and foremost a discipline and this is what you need most to get your system back in shape. Besides, the exercise routines that Yoga prescribes help tone up the whole body, while also dealing specifically with the affected parts. Specific Yoga asanas (poses) such as the standing, sitting and supine postures are known to help PCOD / PCOS sufferers immensely. The overall Yoga package for PCOD / PCOS would be:
A set of asanas (Yoga postures). It has been found that the standing, sitting and supine poses, if done regularly; over a period of time produce desired results.
To work on Ovaries:
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.
Kapotasana (King Pigeon Pose)
Invigorates your body and gives your spirits a lift. An extremely deep backbend appropriate for advanced practitioners only.
Sphinx Pose
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.
Salamba Sarvangasana (Supported Shoulderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.
Purvottanasana (Upward Plank Pose)
Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.
Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.
Ardha Bhekasana (Half Frog Pose)
This pose is more than a backbend; it opens the shoulders, chest, and thighs all at once.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Dandasana (Staff Pose)
It might look easy, but there's more to Staff Pose than meets the eye.
Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose )
Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.
Pelvis:
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.
Ardha Bhekasana (Half Frog Pose)
This pose is more than a backbend; it opens the shoulders, chest, and thighs all at once.
Kapotasana (King Pigeon Pose)
Invigorates your body and gives your spirits a lift. An extremely deep backbend appropriate for advanced practitioners only.
Padmasana (Lotus Pose)
The ultimate yoga pose, Padmasana requires open hips and consistent practice.
Dandasana (Staff Pose)
It might look easy, but there's more to Staff Pose than meets the eye.
Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose )
Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.
Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.
Malasana (Garland Pose)
This pose stretches the ankles, groin, and back torso. If your heels don't reach the floor, rest them on a folded blanket.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Natarajasana (Lord of the Dance Pose)
Nataraja is another name for Shiva. His dance symbolizes cosmic energy.
Sphinx Pose
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.
Vrksasana (Tree Pose)
Vrksasana clarifies just how challenging it can be to stand on one leg.
Purvottanasana (Upward Plank Pose)
Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.
Pituitary gland:
Pincha Mayurasana (Feathered Peacock Pose)
This pose is also commonly called Forearm or Elbow Balance.
Kapotasana (King Pigeon Pose)
Invigorates your body and gives your spirits a lift. An extremely deep backbend appropriate for advanced practitioners only.
Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.
Adho Mukha Vrksasana (Handstand)
The alignment in Handstand is exactly the same as it is in Mountain, the only difference being in the position of the arms.
Salamba Sirsasana (Supported Headstand)
Standing on your head in proper alignment calms the brain and strengthens the body.
Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose )
Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.
Last but not lease cobblers pose (both sitting and laying down positions)
Though no specific poses can help cure a person of PCOD / PCOS.
Pranayamas (Breathing Exercises). Practice lots of measured leisurely breathing. You either breathe at your own natural pace or adopt a rhythm of 3 – 4 counts inhalation and an equal count for exhalations. But you must remember to do this very slowly. The pranayamas (breathing exercises) that will help you are Mild Kapalabhatti (Skull Cleansing), Anuloma-Viloma (Alternate Nostril Breathing) and Ujjayi (Ocean Breath).
havasana (Corpse pose) practised several times daily is known to help because PCOD / PCOS sufferers are known to be tense and stressed out and require lots of relaxation. Even the practice of Nispanda Bhava (Unmoving Observation) is known to help a lot.
Have a Yogic and Sattvic diet. Sattvic means a pure and predominantly vegetarian diet. Have plenty of fresh, seasonal fruits, salads, sprouts and dried fruits. Avoid all confectionery products, milk and milk products, particularly cheese and butter, fried, fatty and fatty foods, alcohol in any form, and cigarettes
Likewise, avoid stress and tension. Besides relaxing in Shavasana (Corpse Pose and Nispanda Bhava (Unmoving Observation) you should make it a point to avoid all stressful situations. This may sometimes entail difficult choices such as having to give up a job to get away from the stress, if only for a awhile.
Above all, whatever practices you adopt should be in consultation with a good doctor and Yoga instructor, especially if you are taking up Yoga for the first time.
Premenstrual Syndrome (PMS)
Premenstrual syndrome (PMS) is a collection of a wide range of symptoms that occur between the time of ovulation and the beginning of the menstrual period. PMS has been characterized by more than 150 symptoms, ranging from mood swings to weight gain to acne. The exact cause of premenstrual syndrome is not known. Many practitioners believe that an imbalance of the hormones estrogen and progesterone may be the cause of many cases of PMS. Others believe decreased levels of neurotransmitters, abnormal metabolism, or vitamin and mineral deficiencies are to blame. Traditional Chinese Medicine sees the root cause of PMS as either an excess of the Liver system’s energy or a deficiency of the Spleen and/or Kidney systems’ energy. Yoga can be used to address both the physical and energetic systems of the body to bring the body’s hormones, neurotransmitters, metabolism, and energy back into balance.
Yoga Postures
Dhanurasana (Bow Pose)
The torso and legs represent the body of the bow, and the arms the string.
Ustrasana (Camel Pose)
For this pose you can pad your knees and shins with a thickly folded blanket.
Utthita Parsvakonasana (Extended Side Angle Pose)
Stretch along the top side of the body, from the back heel through the raised arm.
Matsyasana (Fish Pose)
It is said that if you perform this pose in water, you will be able to float like a fish.
Ardha Chandrasana (Half Moon Pose)
Highly effective strengthener for the legs and ankles.
Padmasana (Lotus Pose)
The ultimate yoga pose, Padmasana requires open hips and consistent practice.
Pasasana (Noose Pose)
In the full pose the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose."
Supta Virasana (Reclining Hero Pose)
Intensifies the stretch in the thighs and ankles of its upright version.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Marichyasana III (Marichi's Pose)
Marichi's Pose is sometimes called the Sage's Pose.
Supta Padangusthasana (Reclining Big Toe Pose)
Provides relief from backache and stretches the hips, hamstrings, and calves.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind
Pranayama
Use Dirga and Nadi Sodhana Pranayama to reduce stress and anxiety. Use Kapalabhati Pranayama to boost energy and circulate energy in the abdomen.
Meditation
Meditation reduces stress, calms the mind, and activate and balance the brain centers that regulate the levels of neurotransmitters and most hormones in the body.Use one of the following by itself and/or at the beginning and end of your yoga practice: Third Eye Meditation or Yoga Meditation.
Yoga Postures
Dhanurasana (Bow Pose)
The torso and legs represent the body of the bow, and the arms the string.
Ustrasana (Camel Pose)
For this pose you can pad your knees and shins with a thickly folded blanket.
Utthita Parsvakonasana (Extended Side Angle Pose)
Stretch along the top side of the body, from the back heel through the raised arm.
Matsyasana (Fish Pose)
It is said that if you perform this pose in water, you will be able to float like a fish.
Ardha Chandrasana (Half Moon Pose)
Highly effective strengthener for the legs and ankles.
Padmasana (Lotus Pose)
The ultimate yoga pose, Padmasana requires open hips and consistent practice.
Pasasana (Noose Pose)
In the full pose the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose."
Supta Virasana (Reclining Hero Pose)
Intensifies the stretch in the thighs and ankles of its upright version.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Marichyasana III (Marichi's Pose)
Marichi's Pose is sometimes called the Sage's Pose.
Supta Padangusthasana (Reclining Big Toe Pose)
Provides relief from backache and stretches the hips, hamstrings, and calves.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind
Pranayama
Use Dirga and Nadi Sodhana Pranayama to reduce stress and anxiety. Use Kapalabhati Pranayama to boost energy and circulate energy in the abdomen.
Meditation
Meditation reduces stress, calms the mind, and activate and balance the brain centers that regulate the levels of neurotransmitters and most hormones in the body.Use one of the following by itself and/or at the beginning and end of your yoga practice: Third Eye Meditation or Yoga Meditation.
Pregnancy
Sukhasana (Easy Pose)
Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.
Padmasana (Lotus Pose)
The ultimate yoga pose, Padmasana requires open hips and consistent practice.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Virabhadrasana II (Warrior II Pose)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.
Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.
Padmasana (Lotus Pose)
The ultimate yoga pose, Padmasana requires open hips and consistent practice.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Virabhadrasana II (Warrior II Pose)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.
Osteoporosis
Osteoporosis is considered a “silent disease” with no symptoms or warnings signs, but can be prevented and treated through regular weight bearing exercise with proper diet and lifestyle habits. Yoga is an excellent weight bearing exercise as it stimulates bone building for both the upper and lower body while being low-impact.
Yoga Postures
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Utthita Parsvakonasana (Extended Side Angle Pose)
Stretch along the top side of the body, from the back heel through the raised arm.
Ardha Chandrasana (Half Moon Pose)
Highly effective strengthener for the legs and ankles.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Virabhadrasana II (Warrior II Pose)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose)
Maintaining solid grounding through the standing foot helps keep you steady.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Parivrtta Parsvakonasana (Revolved Side Angle Pose)
One of three revolved variations of standing poses.
Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.
Meditation
Meditation reduces stress, calms the mind and harmonizes the endocrine system. Use one of the following by itself and/or at the beginning and end of your yoga practice: Third Eye Meditation or Healing Meditation.
Yoga Postures
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Utthita Parsvakonasana (Extended Side Angle Pose)
Stretch along the top side of the body, from the back heel through the raised arm.
Ardha Chandrasana (Half Moon Pose)
Highly effective strengthener for the legs and ankles.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Virabhadrasana II (Warrior II Pose)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose)
Maintaining solid grounding through the standing foot helps keep you steady.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Parivrtta Parsvakonasana (Revolved Side Angle Pose)
One of three revolved variations of standing poses.
Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.
Meditation
Meditation reduces stress, calms the mind and harmonizes the endocrine system. Use one of the following by itself and/or at the beginning and end of your yoga practice: Third Eye Meditation or Healing Meditation.
Neck Pain
Bharadvajasana I (Bharadvaja's Twist)
This gentle twist is a tonic for the spine and the abdominal organs.
Balasana (Child's Pose)
Balasana is a restful pose that can be sequenced between more challenging asanas.
Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.
Savasana (Corpse Pose)
Savasana is a pose of total relaxation--making it one of the most challenging asanas.
Uttana Shishosana (Extended Puppy Pose)
A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.
This gentle twist is a tonic for the spine and the abdominal organs.
Balasana (Child's Pose)
Balasana is a restful pose that can be sequenced between more challenging asanas.
Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.
Savasana (Corpse Pose)
Savasana is a pose of total relaxation--making it one of the most challenging asanas.
Uttana Shishosana (Extended Puppy Pose)
A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.
Menstruation
For all Menstruation Dis-orders Please try to do following yoga Postures
Dhanurasana (Bow Pose)
The torso and legs represent the body of the bow, and the arms the string.
Ustrasana (Camel Pose)
For this pose you can pad your knees and shins with a thickly folded blanket.
Utthita Parsvakonasana (Extended Side Angle Pose)
Stretch along the top side of the body, from the back heel through the raised arm.
Matsyasana (Fish Pose)
It is said that if you perform this pose in water, you will be able to float like a fish.
Ardha Chandrasana (Half Moon Pose)
Highly effective strengthener for the legs and ankles.
Padmasana (Lotus Pose)
The ultimate yoga pose, Padmasana requires open hips and consistent practice.
Pasasana (Noose Pose)
In the full pose the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose."
Supta Virasana (Reclining Hero Pose)
Intensifies the stretch in the thighs and ankles of its upright version.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Marichyasana III (Marichi's Pose)
Marichi's Pose is sometimes called the Sage's Pose.
Supta Padangusthasana (Reclining Big Toe Pose)
Provides relief from backache and stretches the hips, hamstrings, and calves.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Dhanurasana (Bow Pose)
The torso and legs represent the body of the bow, and the arms the string.
Ustrasana (Camel Pose)
For this pose you can pad your knees and shins with a thickly folded blanket.
Utthita Parsvakonasana (Extended Side Angle Pose)
Stretch along the top side of the body, from the back heel through the raised arm.
Matsyasana (Fish Pose)
It is said that if you perform this pose in water, you will be able to float like a fish.
Ardha Chandrasana (Half Moon Pose)
Highly effective strengthener for the legs and ankles.
Padmasana (Lotus Pose)
The ultimate yoga pose, Padmasana requires open hips and consistent practice.
Pasasana (Noose Pose)
In the full pose the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose."
Supta Virasana (Reclining Hero Pose)
Intensifies the stretch in the thighs and ankles of its upright version.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Marichyasana III (Marichi's Pose)
Marichi's Pose is sometimes called the Sage's Pose.
Supta Padangusthasana (Reclining Big Toe Pose)
Provides relief from backache and stretches the hips, hamstrings, and calves.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Menopause
Yoga’s ability to reduce stress, promote a healthy lifestyle, create a positive attitude and regulate and balance the endocrine and hormonal systems make it an excellent therapy to soften the transition into menopause.
In general, a gentle, slow paced yoga practice that emphasizes floor poses is recommended. Inversions nurture the cooling yin aspect of the body and regulate the endocrine system. Low back bending poses such as bridge, cobra and bow tonify the kidneys, nourish the adrenal glands and alleviate fatigue. Side bends and poses that stretch the insides of the legs regulate the liver’s soothing and stabilizing influence on the emotions. Chest opening poses such as fish and standing yoga mudra calm the mind and reduce anxiety. Shitali and Sit Cari pranayamas can be used to clear heat from the body.
Yoga Postures
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Salamba Sarvangasana (Supported Shoulderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Pranayama
With symptoms of heat (hot flashes, night sweats, strong thirst, dryness), practice Sit Cari and Shitali Pranayamas. For mood swings, irritation, or anxiety practice Dirga and Nadi Sodhana pranayamas.
Meditation
Meditation reduces stress, calms the mind and harmonizes the endocrine system. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, Third Eye Meditation or Heart Chakra Meditation.
In general, a gentle, slow paced yoga practice that emphasizes floor poses is recommended. Inversions nurture the cooling yin aspect of the body and regulate the endocrine system. Low back bending poses such as bridge, cobra and bow tonify the kidneys, nourish the adrenal glands and alleviate fatigue. Side bends and poses that stretch the insides of the legs regulate the liver’s soothing and stabilizing influence on the emotions. Chest opening poses such as fish and standing yoga mudra calm the mind and reduce anxiety. Shitali and Sit Cari pranayamas can be used to clear heat from the body.
Yoga Postures
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Salamba Sarvangasana (Supported Shoulderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Pranayama
With symptoms of heat (hot flashes, night sweats, strong thirst, dryness), practice Sit Cari and Shitali Pranayamas. For mood swings, irritation, or anxiety practice Dirga and Nadi Sodhana pranayamas.
Meditation
Meditation reduces stress, calms the mind and harmonizes the endocrine system. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, Third Eye Meditation or Heart Chakra Meditation.
Insomnia
Insomnia is a sleep disorder that is characterized by difficulty falling asleep, staying asleep, waking too early, and/or feeling tired upon waking. Acute insomnia (lasting from one night to a few weeks) is the most common and is usually caused by stress, hormonal changes, and/or emotional problems. Fortunately, the stress reducing, calming and natural balancing effects of yoga make it a perfect remedy for mild and acute insomnia, and along with good sleep habits insomnia can often be prevented or quickly cured.
Yoga Postures
A gentle practice of calming yoga poses will be generally effective to reduce stress and balance the body's systems to promote good sleep.
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Savasana (Corpse Pose)
Savasana is a pose of total relaxation--making it one of the most challenging asanas.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Uttana Shishosana (Extended Puppy Pose)
A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Supta Virasana (Reclining Hero Pose)
Intensifies the stretch in the thighs and ankles of its upright version.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Salamba Sirsasana (Supported Headstand)
Standing on your head in proper alignment calms the brain and strengthens the body.
Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.
Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.
Sukhasana (Easy Pose)
Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.
Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Salamba Sarvangasana (Supported Shoulderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.
Pranayama
Use Dirga and Nadi Sodhana Pranayamas to reduce stress and to induce a feeling of calm and well-being.
Meditation
Meditation reduces stress, calms the mind, and removes negative thought patterns. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation or Inner Peace Meditation.
Yoga Postures
A gentle practice of calming yoga poses will be generally effective to reduce stress and balance the body's systems to promote good sleep.
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Savasana (Corpse Pose)
Savasana is a pose of total relaxation--making it one of the most challenging asanas.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Uttana Shishosana (Extended Puppy Pose)
A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Supta Virasana (Reclining Hero Pose)
Intensifies the stretch in the thighs and ankles of its upright version.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Salamba Sirsasana (Supported Headstand)
Standing on your head in proper alignment calms the brain and strengthens the body.
Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.
Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.
Sukhasana (Easy Pose)
Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.
Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Salamba Sarvangasana (Supported Shoulderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.
Pranayama
Use Dirga and Nadi Sodhana Pranayamas to reduce stress and to induce a feeling of calm and well-being.
Meditation
Meditation reduces stress, calms the mind, and removes negative thought patterns. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation or Inner Peace Meditation.
Infertility
A holistic approach to improving both partner’s general health is essential to successfully conceive a healthy child. Overwork, stress, smoking, alcohol and a poor diet must all be avoided as they are known contributing factors to infertility. Yoga’s effectiveness at promoting fertility is due to its emphasis of a healthy diet and lifestyle as well as its ability to balance hormonal problems and stimulate and strengthen the reproductive organs.
Yoga Postures
Yoga can be used to balance hormonal problems as well as stimulate and strengthen the reproductive organs.
Utthita Parsvakonasana (Extended Side Angle Pose)
Stretch along the top side of the body, from the back heel through the raised arm.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.
Supta Padangusthasana (Reclining Big Toe Pose)
Provides relief from backache and stretches the hips, hamstrings, and calves.
Parivrtta Parsvakonasana (Revolved Side Angle Pose)
One of three revolved variations of standing poses.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Salamba Sarvangasana (Supported Shoulderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.
Virabhadrasana II (Warrior II Pose)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.
Supta Virasana (Reclining Hero Pose)
Intensifies the stretch in the thighs and ankles of its upright version.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Salamba Sirsasana (Supported Headstand)
Standing on your head in proper alignment calms the brain and strengthens the body.
Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.
Pranayama
Use Dirga and Nadi Sodhana Pranayamas to reduce stress and anxiety. Use Kapalabhati Pranayama to boost energy and circulate energy in the abdomen.
Meditation
Meditation reduces stress, calms the mind, and activate and balance the brain centers that regulate the levels of neurotransmitters and most hormones in the body. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation or Third Eye Meditation.
Yoga Postures
Yoga can be used to balance hormonal problems as well as stimulate and strengthen the reproductive organs.
Utthita Parsvakonasana (Extended Side Angle Pose)
Stretch along the top side of the body, from the back heel through the raised arm.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.
Supta Padangusthasana (Reclining Big Toe Pose)
Provides relief from backache and stretches the hips, hamstrings, and calves.
Parivrtta Parsvakonasana (Revolved Side Angle Pose)
One of three revolved variations of standing poses.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Salamba Sarvangasana (Supported Shoulderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.
Virabhadrasana II (Warrior II Pose)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.
Supta Virasana (Reclining Hero Pose)
Intensifies the stretch in the thighs and ankles of its upright version.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Salamba Sirsasana (Supported Headstand)
Standing on your head in proper alignment calms the brain and strengthens the body.
Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.
Pranayama
Use Dirga and Nadi Sodhana Pranayamas to reduce stress and anxiety. Use Kapalabhati Pranayama to boost energy and circulate energy in the abdomen.
Meditation
Meditation reduces stress, calms the mind, and activate and balance the brain centers that regulate the levels of neurotransmitters and most hormones in the body. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation or Third Eye Meditation.
High Blood Pressure
Yoga Postures
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Savasana (Corpse Pose)
Savasana is a pose of total relaxation--making it one of the most challenging asanas.
Sukhasana (Easy Pose)
Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Supta Padangusthasana (Reclining Big Toe Pose)
Provides relief from backache and stretches the hips, hamstrings, and calves.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
Virasana (Hero Pose)
Virasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.
Supta Virasana (Reclining Hero Pose)
Intensifies the stretch in the thighs and ankles of its upright version.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Savasana (Corpse Pose)
Savasana is a pose of total relaxation--making it one of the most challenging asanas.
Sukhasana (Easy Pose)
Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Supta Padangusthasana (Reclining Big Toe Pose)
Provides relief from backache and stretches the hips, hamstrings, and calves.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
Virasana (Hero Pose)
Virasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.
Supta Virasana (Reclining Hero Pose)
Intensifies the stretch in the thighs and ankles of its upright version.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Heart Disease
According to the American Heart Association, coronary heart disease is the leading cause of death for both men and women in the United States, causing about 1.5 million heart attacks each year. Recent research has shown yoga and meditation to reduce blood pressure, lower the pulse rate, improve the elasticity of the arteries, regulate heart rhythm, and increase the heart’s stroke volume. All of these factors can help prevent and control heart disease.
Pranayama
Use Dirga and Nadi Sodhana Pranayamas to slow the heart rate, regulate the heart rhythm, oxygenate the blood, and induce a feeling of calm and well-being.
Meditation
Meditation reduces stress, calms the mind, and studies have shown that a daily meditation practice can reduce the amount of fatty deposits in the arteries, as well as lower blood pressure. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation or Heart Chakra Meditation.
Pranayama
Use Dirga and Nadi Sodhana Pranayamas to slow the heart rate, regulate the heart rhythm, oxygenate the blood, and induce a feeling of calm and well-being.
Meditation
Meditation reduces stress, calms the mind, and studies have shown that a daily meditation practice can reduce the amount of fatty deposits in the arteries, as well as lower blood pressure. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation or Heart Chakra Meditation.
Monday, June 27, 2011
Headaches
During a headache yoga postures and pranayama can help alleviate pain and release tension and stress. Practice in a calming environment with low lights and soft music. Finish your yoga practice with shavasana using an eye pillow or folded small towel over the eyes. Start your shavasana with Dirga pranayama – slow deep breathing in the belly and chest.
Talk to your doctor if you are having more than 2-3 headaches per week, or if a bad headache lasts for several days. Migraines and cluster headaches can be helped with yoga, but you must have the supervision and approval of your doctor.
Yoga Postures
Yoga postures will release tension in neck and shoulders, increase circulation to head, stimulate the nervous system, and help alleviate pain.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Savasana (Corpse Pose)
Savasana is a pose of total relaxation--making it one of the most challenging asanas.
Uttana Shishosana (Extended Puppy Pose)
A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Supta Virasana (Reclining Hero Pose)
Intensifies the stretch in the thighs and ankles of its upright version.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Prasarita Padottanasana (Wide-Legged Forward Bend)
The pose as described here is technically known as Prasarita Padottanasana I.
Pranayama
Use Dirga, Ujjayi and Nadi Sodhana Pranayamas to calm the mind, relax the body and to reduce stress.
Meditation
Meditation reduces stress, and calms the mind. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation or Third Eye Meditation.
Talk to your doctor if you are having more than 2-3 headaches per week, or if a bad headache lasts for several days. Migraines and cluster headaches can be helped with yoga, but you must have the supervision and approval of your doctor.
Yoga Postures
Yoga postures will release tension in neck and shoulders, increase circulation to head, stimulate the nervous system, and help alleviate pain.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Savasana (Corpse Pose)
Savasana is a pose of total relaxation--making it one of the most challenging asanas.
Uttana Shishosana (Extended Puppy Pose)
A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Supta Virasana (Reclining Hero Pose)
Intensifies the stretch in the thighs and ankles of its upright version.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Prasarita Padottanasana (Wide-Legged Forward Bend)
The pose as described here is technically known as Prasarita Padottanasana I.
Pranayama
Use Dirga, Ujjayi and Nadi Sodhana Pranayamas to calm the mind, relax the body and to reduce stress.
Meditation
Meditation reduces stress, and calms the mind. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation or Third Eye Meditation.
Fatigue
We all have experienced common bouts of fatigue as a normal response to over-exertion, emotional stress, boredom, or lack of sleep.This common experience of low energy and/or motivation can usually be alleviated through proper rest, exercise, stress reduction and nutrition. Yoga is an especially effective treatment for fatigue as it combines movement, rest and stress reduction with the cultivation of prana (life force energy) and the activation of the parasympathetic nervous system (rest and renew response).
Yoga Postures
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Balasana (Child's Pose)
Balasana is a restful pose that can be sequenced between more challenging asanas.
Savasana (Corpse Pose)
Savasana is a pose of total relaxation--making it one of the most challenging asanas.
Dolphin Pose
A nice shoulder-opening. Also strengthens the core, arms, and legs.
Uttana Shishosana (Extended Puppy Pose)
A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Marichyasana III (Marichi's Pose)
Marichi's Pose is sometimes called the Sage's Pose.
Dhanurasana (Bow Pose)
The torso and legs represent the body of the bow, and the arms the string.
Ustrasana (Camel Pose)
For this pose you can pad your knees and shins with a thickly folded blanket.
Bhujangasana (Cobra Pose)
This posture promotes flexibility in the spine and encourages the chest to open.
Dolphin Plank Pose
A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Matsyasana (Fish Pose)
It is said that if you perform this pose in water, you will be able to float like a fish.
Ardha Chandrasana (Half Moon Pose)
Highly effective strengthener for the legs and ankles.
Salambhasana (Locust Pose)
An effective means for strengthening the back of the torso, legs, and arms in preparation for the deeper backbends.
Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.
Sphinx Pose
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.
Salamba Sarvangasana (Supported Shoulderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.
Purvottanasana (Upward Plank Pose)
Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.
Prasarita Padottanasana (Wide-Legged Forward Bend)
The pose as described here is technically known as Prasarita Padottanasana I.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Urdhva Mukha Svanasana (Upward-Facing Dog)
Upward-Facing Dog will challenge you to lift and open your chest.
Urdhva Hastasana (Upward Salute)
Urdhva Hastasana literally translates to "Raised Hands Pose," but it is also sometimes called Talasana, the Palm Tree Pose (tala = palm tree).
Camatkarasana (Wild Thing)
One poetic translation of this pose means "the ecstatic unfolding of the enraptured heart."
Pranayama
Pranayama is a very direct method to cultivate prana and energize the body. With a multitude of these techniques, there is a corresponding range of energetic effects for these practices: Dirga Pranayama is a very gentle, soothing and easy pranayama to learn and use, while Kapalabhati and Bastrika are much more powerful and intense.
Meditation
Meditation is an excellent therapy if stress is a contributing factor to fatigue. Use one of the following by itself and/or at the beginning and end of your yoga practice: Inner Peace Meditation, Yoga Meditation, Mantra Meditation.
Yoga Postures
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Balasana (Child's Pose)
Balasana is a restful pose that can be sequenced between more challenging asanas.
Savasana (Corpse Pose)
Savasana is a pose of total relaxation--making it one of the most challenging asanas.
Dolphin Pose
A nice shoulder-opening. Also strengthens the core, arms, and legs.
Uttana Shishosana (Extended Puppy Pose)
A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Marichyasana III (Marichi's Pose)
Marichi's Pose is sometimes called the Sage's Pose.
Dhanurasana (Bow Pose)
The torso and legs represent the body of the bow, and the arms the string.
Ustrasana (Camel Pose)
For this pose you can pad your knees and shins with a thickly folded blanket.
Bhujangasana (Cobra Pose)
This posture promotes flexibility in the spine and encourages the chest to open.
Dolphin Plank Pose
A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Matsyasana (Fish Pose)
It is said that if you perform this pose in water, you will be able to float like a fish.
Ardha Chandrasana (Half Moon Pose)
Highly effective strengthener for the legs and ankles.
Salambhasana (Locust Pose)
An effective means for strengthening the back of the torso, legs, and arms in preparation for the deeper backbends.
Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.
Sphinx Pose
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.
Salamba Sarvangasana (Supported Shoulderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.
Purvottanasana (Upward Plank Pose)
Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.
Prasarita Padottanasana (Wide-Legged Forward Bend)
The pose as described here is technically known as Prasarita Padottanasana I.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Urdhva Mukha Svanasana (Upward-Facing Dog)
Upward-Facing Dog will challenge you to lift and open your chest.
Urdhva Hastasana (Upward Salute)
Urdhva Hastasana literally translates to "Raised Hands Pose," but it is also sometimes called Talasana, the Palm Tree Pose (tala = palm tree).
Camatkarasana (Wild Thing)
One poetic translation of this pose means "the ecstatic unfolding of the enraptured heart."
Pranayama
Pranayama is a very direct method to cultivate prana and energize the body. With a multitude of these techniques, there is a corresponding range of energetic effects for these practices: Dirga Pranayama is a very gentle, soothing and easy pranayama to learn and use, while Kapalabhati and Bastrika are much more powerful and intense.
Meditation
Meditation is an excellent therapy if stress is a contributing factor to fatigue. Use one of the following by itself and/or at the beginning and end of your yoga practice: Inner Peace Meditation, Yoga Meditation, Mantra Meditation.
Digestive complaints and IBS
A yoga practice combined with diet and lifestyle changes can strengthen and harmonize digestion and elimination to heal or reduce many GI complaints. Yoga is such an effective therapy for digestive complaints due to its ability to shut down the sympathetic nervous system and activate the parasympathetic nervous system to nourish and activate digestion and elimination. Yoga also has a regulating effect on the enteric nervous system which independently functions to digest, move and eliminate our food.
The most common digestive disorder is irritable bowl syndrome (IBS) effecting 30 percent of the world’s population. Yoga’s general ability to regulate and balance the digestive system is helpful for IBS and all digestive complaints, but yoga can also be used to address specific symptoms.
Yoga Postures
Mandukasana (Frog pose)
Bhujangasana (cobra pose)
Salabhasana (Locust Pose)
Uddiyana Bhanda (Abdominal lock)
Sarvangasana (Shoulder stand)
Dhanurasana (Bow pose) - Instructions
Paschimottanasana (Seated forward bend)
Savasana (Complete relaxation posture)
Pranayama
With symptoms of diarrhea, bloating and gas practice Ujjayi pranayama. If this is a chronic condition practice Kapalabhati pranayama during times when there are no sysmptoms. If there are symptoms of constipation, acid reflux, and burning Sit Cari and Shitali Pranayamas can be practiced. If IBS or digestive symptoms become aggravated with stress, then use the calming practices of Dirga and Nadi Sodhana pranayamas.
Meditation
Meditation reduces stress, calms the mind and activates the body's natural healing abilities. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, Root Chakra Meditation, Prana Healing Meditation.
The most common digestive disorder is irritable bowl syndrome (IBS) effecting 30 percent of the world’s population. Yoga’s general ability to regulate and balance the digestive system is helpful for IBS and all digestive complaints, but yoga can also be used to address specific symptoms.
Yoga Postures
Mandukasana (Frog pose)
Bhujangasana (cobra pose)
Salabhasana (Locust Pose)
Uddiyana Bhanda (Abdominal lock)
Sarvangasana (Shoulder stand)
Dhanurasana (Bow pose) - Instructions
Paschimottanasana (Seated forward bend)
Savasana (Complete relaxation posture)
Pranayama
With symptoms of diarrhea, bloating and gas practice Ujjayi pranayama. If this is a chronic condition practice Kapalabhati pranayama during times when there are no sysmptoms. If there are symptoms of constipation, acid reflux, and burning Sit Cari and Shitali Pranayamas can be practiced. If IBS or digestive symptoms become aggravated with stress, then use the calming practices of Dirga and Nadi Sodhana pranayamas.
Meditation
Meditation reduces stress, calms the mind and activates the body's natural healing abilities. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, Root Chakra Meditation, Prana Healing Meditation.
Diabetes
Diabetes Mellitus
Yoga’s effectiveness at preventing and treating diabetes is due to its emphasis of a healthy diet and lifestyle as well as its ability to balance the endocrine system, massage and tone the abdominal organs, stimulate the nervous and circulatory systems, and reduce stress.
Yoga Postures
Forward bends, twists and prone (belly down) poses all compress the abdomen to stimulate the pancreas, with prone poses being the most effective. Use forward bends and calming poses to reduce stress. The following postures have been found to be effective in the control and cure of diabetes (Sanskrit names; the English and Tamil names are in parentheses): Dhanurasana (Bow pose, Vilasana), Paschimottanasana (Sitting crane, Amarntha kokkuasana), Padangusthasana (Standing crane, Nindra kokkuasana), Bhujangasana (Serpent pose, Paambuasana), Sarvangasana (Shoulder stand) Ardha-matsyendrasana (Spinal twist), Halasana (Plough pose, Kalapoy asana), Yoga mudrasana (Yogic Symbol pose), Supta Vajrasana (Sitting pose of Firmness), Chakrasana (Wheel pose), Shalabhasana (Grasshopper pose, Vittelasana).
Pranayama
Practice Dirga Pranayama to increase circulation of blood, oxygen and prana to facilitate healing and in conjuction with Nadi Sodhana Pranayama for stress reduction.
Meditation
Meditation reduces stress, calms the mind and activates the body's natural healing abilities. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, Third Eye Meditation, Prana Healing Meditation.
Yoga’s effectiveness at preventing and treating diabetes is due to its emphasis of a healthy diet and lifestyle as well as its ability to balance the endocrine system, massage and tone the abdominal organs, stimulate the nervous and circulatory systems, and reduce stress.
Yoga Postures
Forward bends, twists and prone (belly down) poses all compress the abdomen to stimulate the pancreas, with prone poses being the most effective. Use forward bends and calming poses to reduce stress. The following postures have been found to be effective in the control and cure of diabetes (Sanskrit names; the English and Tamil names are in parentheses): Dhanurasana (Bow pose, Vilasana), Paschimottanasana (Sitting crane, Amarntha kokkuasana), Padangusthasana (Standing crane, Nindra kokkuasana), Bhujangasana (Serpent pose, Paambuasana), Sarvangasana (Shoulder stand) Ardha-matsyendrasana (Spinal twist), Halasana (Plough pose, Kalapoy asana), Yoga mudrasana (Yogic Symbol pose), Supta Vajrasana (Sitting pose of Firmness), Chakrasana (Wheel pose), Shalabhasana (Grasshopper pose, Vittelasana).
Pranayama
Practice Dirga Pranayama to increase circulation of blood, oxygen and prana to facilitate healing and in conjuction with Nadi Sodhana Pranayama for stress reduction.
Meditation
Meditation reduces stress, calms the mind and activates the body's natural healing abilities. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, Third Eye Meditation, Prana Healing Meditation.
Depression
Depression
Yoga’s regulating and energizing properties can help alleviate many of the symptoms of mild depression*. Yoga postures will activate and move prana in the body, open the heart center, stimulate the nervous system and balance the body-mind-spirit. A slow, gentle practice is recommended; do not overexert yourself or you may end up more tired than you began. Practice as often as possible; daily is most beneficial.
Yoga Postures
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Dolphin Plank Pose
A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.
Sukhasana (Easy Pose)
Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.
Pincha Mayurasana (Feathered Peacock Pose)
This pose is also commonly called Forearm or Elbow Balance.
Adho Mukha Vrksasana (Handstand)
The alignment in Handstand is exactly the same as it is in Mountain, the only difference being in the position of the arms.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Salamba Sarvangasana (Supported Shoulderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.
Urdhva Mukha Svanasana (Upward-Facing Dog)
Upward-Facing Dog will challenge you to lift and open your chest.
Camatkarasana (Wild Thing)
One poetic translation of this pose means "the ecstatic unfolding of the enraptured heart."
Savasana (Corpse Pose)
Savasana is a pose of total relaxation--making it one of the most challenging asanas.
Dolphin Pose
A nice shoulder-opening. Also strengthens the core, arms, and legs.
Uttana Shishosana (Extended Puppy Pose)
A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.
Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Salamba Sirsasana (Supported Headstand)
Standing on your head in proper alignment calms the brain and strengthens the body.
Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.
Prasarita Padottanasana (Wide-Legged Forward Bend)
The pose as described here is technically known as Prasarita Padottanasana I.
Pranayama
Practice Dirga and Nadi Sodhana Pranayamas to reduce stress and to calm the body, heart and mind. If there is excess fatigue, practice Kapalabhati Pranayama to energize the body.
Meditation
Meditation reduces stress, calms the mind, reduces negativity and creates a positive attitude. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, Heart Chakra Meditation, Mantra Meditation.
Yoga’s regulating and energizing properties can help alleviate many of the symptoms of mild depression*. Yoga postures will activate and move prana in the body, open the heart center, stimulate the nervous system and balance the body-mind-spirit. A slow, gentle practice is recommended; do not overexert yourself or you may end up more tired than you began. Practice as often as possible; daily is most beneficial.
Yoga Postures
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Dolphin Plank Pose
A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.
Sukhasana (Easy Pose)
Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.
Pincha Mayurasana (Feathered Peacock Pose)
This pose is also commonly called Forearm or Elbow Balance.
Adho Mukha Vrksasana (Handstand)
The alignment in Handstand is exactly the same as it is in Mountain, the only difference being in the position of the arms.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Salamba Sarvangasana (Supported Shoulderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.
Urdhva Mukha Svanasana (Upward-Facing Dog)
Upward-Facing Dog will challenge you to lift and open your chest.
Camatkarasana (Wild Thing)
One poetic translation of this pose means "the ecstatic unfolding of the enraptured heart."
Savasana (Corpse Pose)
Savasana is a pose of total relaxation--making it one of the most challenging asanas.
Dolphin Pose
A nice shoulder-opening. Also strengthens the core, arms, and legs.
Uttana Shishosana (Extended Puppy Pose)
A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.
Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Salamba Sirsasana (Supported Headstand)
Standing on your head in proper alignment calms the brain and strengthens the body.
Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.
Prasarita Padottanasana (Wide-Legged Forward Bend)
The pose as described here is technically known as Prasarita Padottanasana I.
Pranayama
Practice Dirga and Nadi Sodhana Pranayamas to reduce stress and to calm the body, heart and mind. If there is excess fatigue, practice Kapalabhati Pranayama to energize the body.
Meditation
Meditation reduces stress, calms the mind, reduces negativity and creates a positive attitude. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, Heart Chakra Meditation, Mantra Meditation.
colds and flu
Colds and Flu
Yoga can alleviate the symptoms of minor viral infections as well as boost the immune system to help the body recover from illness. Any type of physical activity will give a boost to the immune system, and yoga, with its inherent stress reducing and immune enhancing properties, will both provide a short-term boost and a long-term strengthening of the immune system. In addition to a general yoga practice, specific yoga postures can be used to target specific organs of the immune system to further enhance yoga’s immune boosting abilities.
Pranayama
Practice Dirga and Nadi Sodhana Pranayamas to reduce stress and to calm the body and mind. If there is excess heat in the body, with symptoms of fever, agitation, restlessness and poor sleep, then Sit Cari and Shitali pranayamas will be helpful as well. If there is excess mucus in the lungs use Kapalabhati Pranayama.
Meditation
Meditation reduces stress, calms the mind and helps heal the body. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, Heart Chakra Meditation, Mantra Meditation.
Yoga can alleviate the symptoms of minor viral infections as well as boost the immune system to help the body recover from illness. Any type of physical activity will give a boost to the immune system, and yoga, with its inherent stress reducing and immune enhancing properties, will both provide a short-term boost and a long-term strengthening of the immune system. In addition to a general yoga practice, specific yoga postures can be used to target specific organs of the immune system to further enhance yoga’s immune boosting abilities.
Pranayama
Practice Dirga and Nadi Sodhana Pranayamas to reduce stress and to calm the body and mind. If there is excess heat in the body, with symptoms of fever, agitation, restlessness and poor sleep, then Sit Cari and Shitali pranayamas will be helpful as well. If there is excess mucus in the lungs use Kapalabhati Pranayama.
Meditation
Meditation reduces stress, calms the mind and helps heal the body. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, Heart Chakra Meditation, Mantra Meditation.
carpal tunnel syndrome
Yoga Postures
Bharadvajasana I (Bharadvaja's Twist)
This gentle twist is a tonic for the spine and the abdominal organs.
Virabhadrasana II (Warrior II Pose)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.
Anjali Mudra (Salutation Seal)
Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness
Bharadvajasana I (Bharadvaja's Twist)
This gentle twist is a tonic for the spine and the abdominal organs.
Virabhadrasana II (Warrior II Pose)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.
Anjali Mudra (Salutation Seal)
Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness
BackPain
Yoga is an excellent therapy for healing sore and injured back muscles, reducing recovery time, preventing re-injury, and reducing the risk of disability from back pain. Yoga helps alleviate lower back pain by strengthening and stretching the muscles of the lower back, reducing inflammation and increasing circulation of blood and prana. Regular yoga practice also improves posture and body mechanics, relieving pain and preventing injury by keeping the spine in proper alignment.
For an acute phase of pain, yoga is not appropriate for 48 hours or until the acute period passes. If a yoga pose causes any pain, tingling, or numbness, stop immediately. Move into the poses slowly and gently; use long hold times and practice slow deep breathing in the poses. Any movements that increase your symptoms should be avoided. End with a long shavasana with bolster under knees and/or a folded blanket under the low back to support the low back.
Severe pain lasting more than a few days without improvement requires medical attention. Anyone having difficulty passing urine; numbness in the back or genital area; numbness, tingling, or weakness in the legs; shooting pain down the leg; or unsteadiness when standing should seek immediate medical attention.
Yoga Postures
Bharadvajasana I (Bharadvaja's Twist)
This gentle twist is a tonic for the spine and the abdominal organs.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Utthita Parsvakonasana (Extended Side Angle Pose)
Stretch along the top side of the body, from the back heel through the raised arm.
Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.
Salambhasana (Locust Pose)
An effective means for strengthening the back of the torso, legs, and arms in preparation for the deeper backbends.
Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.
Dhanurasana (Bow Pose)
The torso and legs represent the body of the bow, and the arms the string.
Ustrasana (Camel Pose)
For this pose you can pad your knees and shins with a thickly folded blanket.
Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.
Garudasana (Eagle Pose)
You need strength, flexibility, and endurance, and unwavering concentration.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Matsyasana (Fish Pose)
It is said that if you perform this pose in water, you will be able to float like a fish.
Ardha Chandrasana (Half Moon Pose)
Highly effective strengthener for the legs and ankles.
Marichyasana III (Marichi's Pose)
Marichi's Pose is sometimes called the Sage's Pose.
Supta Padangusthasana (Reclining Big Toe Pose)
Provides relief from backache and stretches the hips, hamstrings, and calves.
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.
Parivrtta Trikonasana (Revolved Triangle Pose)
Usually a counterpose to Trikonasana. Also a preparation for seated forward bends and twists.
Dandasana (Staff Pose)
It might look easy, but there's more to Staff Pose than meets the eye.
Urdhva Hastasana (Upward Salute)
Urdhva Hastasana literally translates to "Raised Hands Pose," but it is also sometimes called Talasana, the Palm Tree Pose (tala = palm tree).
Parivrtta Parsvakonasana (Revolved Side Angle Pose)
One of three revolved variations of standing poses.
Sphinx Pose
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.
Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.
Virabhadrasana II (Warrior II Pose)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.
Pranayama
Use Dirga Pranayama to increase circulation of blood, oxygen and prana to facilitate healing. With chronic back pain use Ujjayi Pranayama to cultivate more prana.
Meditation
Meditation reduces stress, calms the mind and helps reduce pain and heal the body. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, or Prana Healing Meditation.
For an acute phase of pain, yoga is not appropriate for 48 hours or until the acute period passes. If a yoga pose causes any pain, tingling, or numbness, stop immediately. Move into the poses slowly and gently; use long hold times and practice slow deep breathing in the poses. Any movements that increase your symptoms should be avoided. End with a long shavasana with bolster under knees and/or a folded blanket under the low back to support the low back.
Severe pain lasting more than a few days without improvement requires medical attention. Anyone having difficulty passing urine; numbness in the back or genital area; numbness, tingling, or weakness in the legs; shooting pain down the leg; or unsteadiness when standing should seek immediate medical attention.
Yoga Postures
Bharadvajasana I (Bharadvaja's Twist)
This gentle twist is a tonic for the spine and the abdominal organs.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Utthita Parsvakonasana (Extended Side Angle Pose)
Stretch along the top side of the body, from the back heel through the raised arm.
Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.
Salambhasana (Locust Pose)
An effective means for strengthening the back of the torso, legs, and arms in preparation for the deeper backbends.
Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.
Dhanurasana (Bow Pose)
The torso and legs represent the body of the bow, and the arms the string.
Ustrasana (Camel Pose)
For this pose you can pad your knees and shins with a thickly folded blanket.
Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.
Garudasana (Eagle Pose)
You need strength, flexibility, and endurance, and unwavering concentration.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Matsyasana (Fish Pose)
It is said that if you perform this pose in water, you will be able to float like a fish.
Ardha Chandrasana (Half Moon Pose)
Highly effective strengthener for the legs and ankles.
Marichyasana III (Marichi's Pose)
Marichi's Pose is sometimes called the Sage's Pose.
Supta Padangusthasana (Reclining Big Toe Pose)
Provides relief from backache and stretches the hips, hamstrings, and calves.
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.
Parivrtta Trikonasana (Revolved Triangle Pose)
Usually a counterpose to Trikonasana. Also a preparation for seated forward bends and twists.
Dandasana (Staff Pose)
It might look easy, but there's more to Staff Pose than meets the eye.
Urdhva Hastasana (Upward Salute)
Urdhva Hastasana literally translates to "Raised Hands Pose," but it is also sometimes called Talasana, the Palm Tree Pose (tala = palm tree).
Parivrtta Parsvakonasana (Revolved Side Angle Pose)
One of three revolved variations of standing poses.
Sphinx Pose
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.
Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.
Virabhadrasana II (Warrior II Pose)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.
Pranayama
Use Dirga Pranayama to increase circulation of blood, oxygen and prana to facilitate healing. With chronic back pain use Ujjayi Pranayama to cultivate more prana.
Meditation
Meditation reduces stress, calms the mind and helps reduce pain and heal the body. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, or Prana Healing Meditation.
Asthma
Several studies have shown yoga to be a powerful adjunct therapy to reduce the frequency and intensity of asthma attacks as well as to decrease medication use. Consistent practice of yoga postures and pranayama (breathing exercises) increases the lung’s airflow, air capacity, stamina and efficiency.
Yoga Postures
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.
Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.
Dolphin Pose
A nice shoulder-opening. Also strengthens the core, arms, and legs.
Garudasana (Eagle Pose)
You need strength, flexibility, and endurance, and unwavering concentration.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.
Marichyasana III (Marichi's Pose)
Marichi's Pose is sometimes called the Sage's Pose.
Supta Virasana (Reclining Hero Pose)
Intensifies the stretch in the thighs and ankles of its upright version.
Sphinx Pose
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.
Ustrasana (Camel Pose)
For this pose you can pad your knees and shins with a thickly folded blanket.
Bhujangasana (Cobra Pose)
This posture promotes flexibility in the spine and encourages the chest to open.
Dolphin Plank Pose
A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Sukhasana (Easy Pose)
Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.
Virasana (Hero Pose)
Virasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.
Pasasana (Noose Pose)
In the full pose the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose."
Parivrtta Trikonasana (Revolved Triangle Pose)
Usually a counterpose to Trikonasana. Also a preparation for seated forward bends and twists.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Salamba Sirsasana (Supported Headstand)
Standing on your head in proper alignment calms the brain and strengthens the body.
Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.
Urdhva Hastasana (Upward Salute)
Urdhva Hastasana literally translates to "Raised Hands Pose," but it is also sometimes called Talasana, the Palm Tree Pose (tala = palm tree).
Salamba Sarvangasana (Supported Shoulderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.
Urdhva Mukha Svanasana (Upward-Facing Dog)
Upward-Facing Dog will challenge you to lift and open your chest.
Pranayama
Pranayama cultivates the ability to maintain a relaxed and controlled breath that can prevent or reduce asthma attacks. Pranayama exercises should be practiced according to what usually triggers the asthma attacks. Dirga pranayama is for all conditions and will encourage slow deep breathing patterns. For stress and emotional upsets use Nadi Sodhana, for asthma triggered by cold air practice Ujjayi pranayama, and for allergic arthritis use Sit Cari or Shitali pranayamas. To help strengthen the lungs and reduce mucus congestion use Kapalabhati pranayama, practicing it very slowly and gently in short durations.
Meditation
Meditation reduces stress, calms the mind and helps relax the lungs and heal the body. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, Heart Chakra Meditation, Mantra Meditation.
Yoga Postures
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.
Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.
Dolphin Pose
A nice shoulder-opening. Also strengthens the core, arms, and legs.
Garudasana (Eagle Pose)
You need strength, flexibility, and endurance, and unwavering concentration.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.
Marichyasana III (Marichi's Pose)
Marichi's Pose is sometimes called the Sage's Pose.
Supta Virasana (Reclining Hero Pose)
Intensifies the stretch in the thighs and ankles of its upright version.
Sphinx Pose
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.
Ustrasana (Camel Pose)
For this pose you can pad your knees and shins with a thickly folded blanket.
Bhujangasana (Cobra Pose)
This posture promotes flexibility in the spine and encourages the chest to open.
Dolphin Plank Pose
A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Sukhasana (Easy Pose)
Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.
Virasana (Hero Pose)
Virasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.
Pasasana (Noose Pose)
In the full pose the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose."
Parivrtta Trikonasana (Revolved Triangle Pose)
Usually a counterpose to Trikonasana. Also a preparation for seated forward bends and twists.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Salamba Sirsasana (Supported Headstand)
Standing on your head in proper alignment calms the brain and strengthens the body.
Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.
Urdhva Hastasana (Upward Salute)
Urdhva Hastasana literally translates to "Raised Hands Pose," but it is also sometimes called Talasana, the Palm Tree Pose (tala = palm tree).
Salamba Sarvangasana (Supported Shoulderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.
Urdhva Mukha Svanasana (Upward-Facing Dog)
Upward-Facing Dog will challenge you to lift and open your chest.
Pranayama
Pranayama cultivates the ability to maintain a relaxed and controlled breath that can prevent or reduce asthma attacks. Pranayama exercises should be practiced according to what usually triggers the asthma attacks. Dirga pranayama is for all conditions and will encourage slow deep breathing patterns. For stress and emotional upsets use Nadi Sodhana, for asthma triggered by cold air practice Ujjayi pranayama, and for allergic arthritis use Sit Cari or Shitali pranayamas. To help strengthen the lungs and reduce mucus congestion use Kapalabhati pranayama, practicing it very slowly and gently in short durations.
Meditation
Meditation reduces stress, calms the mind and helps relax the lungs and heal the body. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, Heart Chakra Meditation, Mantra Meditation.
Arthritis
There is no known cure for arthritis, but several studies have shown yoga effective for reducing and even eliminating the symptoms of this disease. A gentle yoga practice is recommended, using repetitive movements to warm up the body, then holding postures to build strength and flexibility and finally resting in Shavasana, relaxation pose. Yoga is contraindicated in acute flare ups of pain, swelling or inflammation. Avoid postures that torque or put excess or direct pressure on the joints.
Yoga Postures
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Utthita Parsvakonasana (Extended Side Angle Pose)
Stretch along the top side of the body, from the back heel through the raised arm.
Ardha Chandrasana (Half Moon Pose)
Highly effective strengthener for the legs and ankles.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Virabhadrasana II (Warrior II Pose)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose)
Maintaining solid grounding through the standing foot helps keep you steady.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Parivrtta Parsvakonasana (Revolved Side Angle Pose)
One of three revolved variations of standing poses.
Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.
Pranayama
For Osteoarthritis use the energizing and warming Kapalabhati and Ujjayi pranayamas. For Rhumatiod Arthritis use the cooling and calming Dirga, Sit Cari or Shitali pranayamas.
Meditation
Meditation reduces stress, calms the mind and helps reduce pain and heal the body. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, Heart Chakra Meditation, Metta Meditation.
Yoga Postures
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
Utthita Parsvakonasana (Extended Side Angle Pose)
Stretch along the top side of the body, from the back heel through the raised arm.
Ardha Chandrasana (Half Moon Pose)
Highly effective strengthener for the legs and ankles.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Virabhadrasana II (Warrior II Pose)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose)
Maintaining solid grounding through the standing foot helps keep you steady.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Parivrtta Parsvakonasana (Revolved Side Angle Pose)
One of three revolved variations of standing poses.
Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.
Pranayama
For Osteoarthritis use the energizing and warming Kapalabhati and Ujjayi pranayamas. For Rhumatiod Arthritis use the cooling and calming Dirga, Sit Cari or Shitali pranayamas.
Meditation
Meditation reduces stress, calms the mind and helps reduce pain and heal the body. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, Heart Chakra Meditation, Metta Meditation.
Anxiety
While anxiety (feelings of worry, fear and tension) is a normal reaction to stress, a constant state of anxiety or excessive levels of anxiety is a primary symptom of an anxiety disorder. Anxiety disorders are quite common, affecting about 18 percent of American adults, and are complex in nature, most likely occurring as a result from a combination of genetic, environmental, psychological, and developmental factors. While the traditional treatment of anxiety disorders with medication and Psychotherapy is effective, the stress reducing effects of yoga and meditation can reduce excessive levels of stress and anxiety, and can greatly enhance the effects of traditional therapies. Recent medical studies have shown that a regular practice of yoga and meditation is effective at lowering levels of anxiety. Excessive anxiety can be alleviated through a slow, gentle yoga practice focusing on postures that calm the heart and the mind, balance the emotions, and release body tension. Pranayama (yogic breathing) and meditation will also be helpful to calm the mind and body, and to reduce stress and negative thinking.
Besides the calming effects of a general yoga practice, restorative poses, inversions and forward bends are especially calming to the body and mind, helping to reduce and prevent excessive anxiety. The following poses are known to be especially calming: child, shavasana, crocodile, supine bound angle pose, seated forward bend, and seated head to knee. Simple inversions such as downward dog, standing forward fold, standing yoga mudra, shoulderstand, plow and supine staff pose create a temporary rise in blood pressure in the head which triggers the body’s natural calming mechanisms, dilating the blood vessels and lowering heart and breathing rates. If symptoms of fatigue, depression and heart palpitations are present, the qi or energy of the heart center may be weak, and heart opening poses such as Cobra, Pigeon, Fish, Boat, Bow and Bridge would both strengthen and calm the heart chakra.
Emotions play a large role in anxiety disorders. Excessive feeling of fear, worry, irritability, anger and depression can all add and exasperate our level of anxiety. Twists, hip opening poses and sidebends will all help to balance the emotions, and thus help reduce feelings of anxiety. Twisting and hip opening poses harmonize the nervous and endocrine systems, the two primary systems that regulate our emotional health, and side bending poses activate the Liver meridian, the energy channel known in Chinese medicine to regulate the emotions. The following poses will be especially helpful to regulate the emotions: prayer squat, standing angle, supine bound angle, half circle, revolved head to knee, seated angle, seated twist, knee down twist, and prayer twist.
The breath plays a major role in many cases of excess anxiety. During feelings of anxiety, the breath becomes shallow, rapid and constricted, which in turn reinforces our nervous system’s state of anxiety. When practicing pranayama, yogic breathing exercises, the nervous system is naturally calmed and soothed. With a regular practice we can learn how to consciously maintain a slow deep breath at all times to prevent and minimize excess states of anxiety. The practice of Dirga and Nadi Sodhana Pranayamas will be the most strongly calming to the body. If there is excess heat in the body, with symptoms of agitation, restlessness, impatience, craving, compulsions and poor sleep, then Sit Cari and Shitali pranayamas will be helpful as well.
The mind also plays a major role in most states of long-term anxiety. Continual focus and obsession with thoughts of fear and worry will only create additional levels of anxiety. Yoga and meditation allow us to have control over our thoughts through mental detachment and the ability to focus the mind on the present experience. The benefits of a regular meditation practice are known to include the reduction of stress, tension, anxiety and frustration.
Yoga, pranayama and meditation are all powerful tools in the reduction and prevention of excess states of anxiety. All of these practices cultivate the mental faculties of faith, self-control, concentration, determination, and patience. And when practiced together will create an even stronger effect on calming the mind and emotions.
When using the above yogic practices, it is important to avoid any of these yogic practices scare you or make you feel unsafe, as this may trigger the body's fight-or-flight response, which in turn will increase feelings of anxiety. And while yoga is effective at treating excess levels of anxiety, yoga is not a substitute for conventional medical treatment; please consult your medical professional if you are experiencing any of the signs or symptoms of anxiety disorders.
Yoga Postures:
Dhanurasana (Bow Pose)
The torso and legs represent the body of the bow, and the arms the string.
Ustrasana (Camel Pose)
For this pose you can pad your knees and shins with a thickly folded blanket.
Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.
Uttana Shishosana (Extended Puppy Pose)
A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.
Matsyasana (Fish Pose)
It is said that if you perform this pose in water, you will be able to float like a fish.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Anjali Mudra (Salutation Seal)
Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness.
Dandasana (Staff Pose)
It might look easy, but there's more to Staff Pose than meets the eye.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.
Sukhasana (Easy Pose)
Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Ardha Chandrasana (Half Moon Pose)
Highly effective strengthener for the legs and ankles.
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Pranayama
The practice of Dirga and Nadi Sodhana Pranayamas will be the most strongly calming to the body. If there is excess heat in the body, with symptoms of agitation, restlessness, impatience, craving, compulsions and poor sleep, then Sit Cari and Shitali pranayamas will be helpful as well.
Meditation
Meditation reduces stress, calms the mind and helps reduce thoughts of fear and worry. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, Heart Chakra Meditation, Mantra Meditation.
Besides the calming effects of a general yoga practice, restorative poses, inversions and forward bends are especially calming to the body and mind, helping to reduce and prevent excessive anxiety. The following poses are known to be especially calming: child, shavasana, crocodile, supine bound angle pose, seated forward bend, and seated head to knee. Simple inversions such as downward dog, standing forward fold, standing yoga mudra, shoulderstand, plow and supine staff pose create a temporary rise in blood pressure in the head which triggers the body’s natural calming mechanisms, dilating the blood vessels and lowering heart and breathing rates. If symptoms of fatigue, depression and heart palpitations are present, the qi or energy of the heart center may be weak, and heart opening poses such as Cobra, Pigeon, Fish, Boat, Bow and Bridge would both strengthen and calm the heart chakra.
Emotions play a large role in anxiety disorders. Excessive feeling of fear, worry, irritability, anger and depression can all add and exasperate our level of anxiety. Twists, hip opening poses and sidebends will all help to balance the emotions, and thus help reduce feelings of anxiety. Twisting and hip opening poses harmonize the nervous and endocrine systems, the two primary systems that regulate our emotional health, and side bending poses activate the Liver meridian, the energy channel known in Chinese medicine to regulate the emotions. The following poses will be especially helpful to regulate the emotions: prayer squat, standing angle, supine bound angle, half circle, revolved head to knee, seated angle, seated twist, knee down twist, and prayer twist.
The breath plays a major role in many cases of excess anxiety. During feelings of anxiety, the breath becomes shallow, rapid and constricted, which in turn reinforces our nervous system’s state of anxiety. When practicing pranayama, yogic breathing exercises, the nervous system is naturally calmed and soothed. With a regular practice we can learn how to consciously maintain a slow deep breath at all times to prevent and minimize excess states of anxiety. The practice of Dirga and Nadi Sodhana Pranayamas will be the most strongly calming to the body. If there is excess heat in the body, with symptoms of agitation, restlessness, impatience, craving, compulsions and poor sleep, then Sit Cari and Shitali pranayamas will be helpful as well.
The mind also plays a major role in most states of long-term anxiety. Continual focus and obsession with thoughts of fear and worry will only create additional levels of anxiety. Yoga and meditation allow us to have control over our thoughts through mental detachment and the ability to focus the mind on the present experience. The benefits of a regular meditation practice are known to include the reduction of stress, tension, anxiety and frustration.
Yoga, pranayama and meditation are all powerful tools in the reduction and prevention of excess states of anxiety. All of these practices cultivate the mental faculties of faith, self-control, concentration, determination, and patience. And when practiced together will create an even stronger effect on calming the mind and emotions.
When using the above yogic practices, it is important to avoid any of these yogic practices scare you or make you feel unsafe, as this may trigger the body's fight-or-flight response, which in turn will increase feelings of anxiety. And while yoga is effective at treating excess levels of anxiety, yoga is not a substitute for conventional medical treatment; please consult your medical professional if you are experiencing any of the signs or symptoms of anxiety disorders.
Yoga Postures:
Dhanurasana (Bow Pose)
The torso and legs represent the body of the bow, and the arms the string.
Ustrasana (Camel Pose)
For this pose you can pad your knees and shins with a thickly folded blanket.
Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.
Uttana Shishosana (Extended Puppy Pose)
A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.
Matsyasana (Fish Pose)
It is said that if you perform this pose in water, you will be able to float like a fish.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
Anjali Mudra (Salutation Seal)
Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness.
Dandasana (Staff Pose)
It might look easy, but there's more to Staff Pose than meets the eye.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.
Sukhasana (Easy Pose)
Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Ardha Chandrasana (Half Moon Pose)
Highly effective strengthener for the legs and ankles.
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.
Pranayama
The practice of Dirga and Nadi Sodhana Pranayamas will be the most strongly calming to the body. If there is excess heat in the body, with symptoms of agitation, restlessness, impatience, craving, compulsions and poor sleep, then Sit Cari and Shitali pranayamas will be helpful as well.
Meditation
Meditation reduces stress, calms the mind and helps reduce thoughts of fear and worry. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, Heart Chakra Meditation, Mantra Meditation.
YOGA THERAPY
Yoga Therapy is the use of yoga postures, meditation and pranayama to help the body naturally heal and balance itself. Certain yogic practices have been shown to have specific healing qualities in addition to yoga’s inherent ability to create wellness and good health.
These are not intended to treat or diagnose any medical conditions. A yoga practice should be used to supplement conventional therapy. Please consult with a health care professional before starting a yoga program, as some yogic techniques can be harmful if practiced with certain conditions.
The postures listed under each condition are for general use and will be most effective if professionally modified for personal use by a yoga therapist. Not all of the postures listed are required for practice, use only what feels right for your physical condition and ability.
These are only a starting point to help your body heal. Experiment and pay attention to what practices make you feel better and improve your condition. Practice slowly and gently as over exertion could cause your condition to worsen.
These are not intended to treat or diagnose any medical conditions. A yoga practice should be used to supplement conventional therapy. Please consult with a health care professional before starting a yoga program, as some yogic techniques can be harmful if practiced with certain conditions.
The postures listed under each condition are for general use and will be most effective if professionally modified for personal use by a yoga therapist. Not all of the postures listed are required for practice, use only what feels right for your physical condition and ability.
These are only a starting point to help your body heal. Experiment and pay attention to what practices make you feel better and improve your condition. Practice slowly and gently as over exertion could cause your condition to worsen.
THE 7 CHAKRAS
Through inner attunement, the ancient yogis were able to perceive the energetic basis of all matter. The seven chakras or energy centers comprise their model of the energetic or subtle body. Each chakra is located along the spine, starting at the base and running upwards to the crown of the head. These "whirling disks of light" each radiate a specific color and spiritual quality, and are associated with corresponding psychological, physical, and emotional states necessary for the development of the whole person.
Though the chakras have not been confirmed by Western science, with the spirit of inquiry, we can explore this model through asana, meditation, and other practices --and ultimately incorporate what we find useful for our own growth and self-understanding.
The First Chakra: Root
The first Chakra, Muladhara (root), is located at the base of the spine. Its color is red and its issues are survival, stability, and self-sufficiency.
Affirmation:
May I be able to nourish and nurture my self, be grounded, stable, and feel connected to the oneness of life/universe.
Yoga Poses to Activate this Chakra:
Staff posture
Bound angle
Bridge
Crab
Half wind relieving
Full wind relieving
Locust
Child
Half warrior
Yoga Practices to Activate this Chakra:
Mudra: Ganesha
Mantra: Lam
Bandha: Mula Bandha
Meditation: Root Chakra Meditation
The Second Chakra: Sensual
The second Chakra, Svadhisthana (sweetness), is located at the lower abdomen (between belly button and pubic bone). Its color is orange and its issues are sexuality, creativity, relationships and emotions.
Affirmation:
May I be at home and at ease in my body, and find balance in my relationships between myself (or my self) and others.
Yoga Poses to Activate this Chakra:
Cobra
Boat
Seated forward bend
Supine bound angle
Dog
Cat
Puppy
Seated angle
Balancing bear
Frog
Yoga Practices to Activate this Chakra:
Pranayama: Dirga and Kapalabhati
Mudra: Yoni
Mantra: Vam
Bandha: Uddiyana Bandha
The Third Chakra: Power
The third Chakra, Manipura (lustrous gem), is located at the solar plexus (between belly button and bottom of rib cage). Its color is yellow and its issues are personal power, self esteem, willfulness and energy.
Affirmation:
May I be able to honor myself, be who I am in the world, and express that power without fear.
Yoga Poses to Activate this Chakra:
Bow
Seated forward bend
Upward boat
Inclined plane
Warrior I
Warrior II
Half circle
Yoga Practices to Activate this Chakra:
Mudra: Surya
Mantra: Ram
The Fourth Chakra: Love
The fourth Chakra, Anahata (not struck), is located at the heart (center of the chest). Its color is green and its issues are love, compassion, acceptance, and trust.
Affirmation:
May I be free to feel my true feelings, desires and passions, and be at home in my heart.
Yoga Poses to Activate this Chakra:
Fish
Standing yoga mudra
Pigeon
Camel
Standing backbend
Prayer twist
Yoga Practices to Activate this Chakra:
Mudra: Hridaya and Anjali
Mantra: Yam
Meditation: Heart Chakra Meditation
The Fifth Chakra: Communication
The fifth Chakra, Vissudha (purification), is located at the throat. Its color is bright blue and its issues are communication, inspiration, expression, and faith.
Affirmation:
May I be able to express my feelings with ease, and be balanced between heart and mind.
Yoga Poses to Activate this Chakra:
Fish
Camel
Standing backbend
Half shoulder stand
Plow
Yoga Practices to Activate this Chakra:
Pranayama: Ujjayi
Mantra: Hum
Bandha: Jalandhara Bandha
The Sixth Chakra: Perception
The sixth Chakra, Ajna (to perceive), is located between the eyebrows, just above the bridge of the nose. Its color is indigo blue and its issues are psychic, emotional and mental intelligence, and intuition.
Affirmation:
May I see and perceive clearly on every level, and seek only the truth.
Yoga Poses to Activate this Chakra:
Child
Seated head to knee
Pyramid
Side seated angle
Meditation
Yoga Practices to Activate this Chakra:
Mudra: Hakini
Mantra: Om
Meditation: Third Eye Meditation
The Seventh Chakra: Universal Connection
The seventh Chakra, Sahasrara (thousand petaled), is located at the crown (top) of the head. Its color is white or violet and its issues are devotion, inspiration, selflessness, and spiritual understanding.
Affirmation:
May I have a clear and open connection with source energy (spirit), and live in the present moment.
Yoga Poses to Activate this Chakra:
seated yoga mudra head stand prep mountain
Yoga Practices to Activate this Chakra:
Mudra: Rudra and Jnana
Mantra: Silence
Meditation: Crown Chakra Meditation
Though the chakras have not been confirmed by Western science, with the spirit of inquiry, we can explore this model through asana, meditation, and other practices --and ultimately incorporate what we find useful for our own growth and self-understanding.
The First Chakra: Root
The first Chakra, Muladhara (root), is located at the base of the spine. Its color is red and its issues are survival, stability, and self-sufficiency.
Affirmation:
May I be able to nourish and nurture my self, be grounded, stable, and feel connected to the oneness of life/universe.
Yoga Poses to Activate this Chakra:
Staff posture
Bound angle
Bridge
Crab
Half wind relieving
Full wind relieving
Locust
Child
Half warrior
Yoga Practices to Activate this Chakra:
Mudra: Ganesha
Mantra: Lam
Bandha: Mula Bandha
Meditation: Root Chakra Meditation
The Second Chakra: Sensual
The second Chakra, Svadhisthana (sweetness), is located at the lower abdomen (between belly button and pubic bone). Its color is orange and its issues are sexuality, creativity, relationships and emotions.
Affirmation:
May I be at home and at ease in my body, and find balance in my relationships between myself (or my self) and others.
Yoga Poses to Activate this Chakra:
Cobra
Boat
Seated forward bend
Supine bound angle
Dog
Cat
Puppy
Seated angle
Balancing bear
Frog
Yoga Practices to Activate this Chakra:
Pranayama: Dirga and Kapalabhati
Mudra: Yoni
Mantra: Vam
Bandha: Uddiyana Bandha
The Third Chakra: Power
The third Chakra, Manipura (lustrous gem), is located at the solar plexus (between belly button and bottom of rib cage). Its color is yellow and its issues are personal power, self esteem, willfulness and energy.
Affirmation:
May I be able to honor myself, be who I am in the world, and express that power without fear.
Yoga Poses to Activate this Chakra:
Bow
Seated forward bend
Upward boat
Inclined plane
Warrior I
Warrior II
Half circle
Yoga Practices to Activate this Chakra:
Mudra: Surya
Mantra: Ram
The Fourth Chakra: Love
The fourth Chakra, Anahata (not struck), is located at the heart (center of the chest). Its color is green and its issues are love, compassion, acceptance, and trust.
Affirmation:
May I be free to feel my true feelings, desires and passions, and be at home in my heart.
Yoga Poses to Activate this Chakra:
Fish
Standing yoga mudra
Pigeon
Camel
Standing backbend
Prayer twist
Yoga Practices to Activate this Chakra:
Mudra: Hridaya and Anjali
Mantra: Yam
Meditation: Heart Chakra Meditation
The Fifth Chakra: Communication
The fifth Chakra, Vissudha (purification), is located at the throat. Its color is bright blue and its issues are communication, inspiration, expression, and faith.
Affirmation:
May I be able to express my feelings with ease, and be balanced between heart and mind.
Yoga Poses to Activate this Chakra:
Fish
Camel
Standing backbend
Half shoulder stand
Plow
Yoga Practices to Activate this Chakra:
Pranayama: Ujjayi
Mantra: Hum
Bandha: Jalandhara Bandha
The Sixth Chakra: Perception
The sixth Chakra, Ajna (to perceive), is located between the eyebrows, just above the bridge of the nose. Its color is indigo blue and its issues are psychic, emotional and mental intelligence, and intuition.
Affirmation:
May I see and perceive clearly on every level, and seek only the truth.
Yoga Poses to Activate this Chakra:
Child
Seated head to knee
Pyramid
Side seated angle
Meditation
Yoga Practices to Activate this Chakra:
Mudra: Hakini
Mantra: Om
Meditation: Third Eye Meditation
The Seventh Chakra: Universal Connection
The seventh Chakra, Sahasrara (thousand petaled), is located at the crown (top) of the head. Its color is white or violet and its issues are devotion, inspiration, selflessness, and spiritual understanding.
Affirmation:
May I have a clear and open connection with source energy (spirit), and live in the present moment.
Yoga Poses to Activate this Chakra:
seated yoga mudra head stand prep mountain
Yoga Practices to Activate this Chakra:
Mudra: Rudra and Jnana
Mantra: Silence
Meditation: Crown Chakra Meditation
The Hatha Yoga Pradipika
What is commonly considered Yoga in the West is in actuality just one of the many paths of Yoga, and is technically called Hatha Yoga. The oldest and most widely used ancient text on the physical practices of Hatha Yoga is the Hatha Yoga Pradipika. This book was composed in 15th century CE by Swami Swatamarama and is derived from older Sanskrit texts, the teachings from well-known teachers and from Swatamarama's own yogic experiences. The main goal of this text is to illuminate the physical disciplines and practices of Hatha Yoga and integrate these with the higher spiritual goals of Raja Yoga (meditation). Swatamarama begins with explaining the relationship between Hatha Yoga and Raja yoga, informing us that Hatha is a preliminary practice for Raja Yoga. He tells us that obtaining self-control and self-discipline is much easier when we start with the physical and energetic body, verses trying to directly control the mind as in Raja Yoga. Through the mastery of the prana, or energy of the body, we can then easily master the control of the mind and obtain success with Raja Yoga. In verse 1:41 he tells us that when the flow of prana is stabilized through the practices of Hatha Yoga, the breath stops spontaneously and a mindless state naturally arises.
Although Swatamarama’s instructions on how to practice this yoga are quite detailed and a bit dated, Westerners can still apply the most important and relevant points to their practice. Swatamarama tells us that the room where one practices yoga in should be clean, pleasant, comfortable and free from insects and animals. He also details the qualities that bring success in yoga, that cause failure, and also supplies ten rules of conduct and ten personal observances for the beginning yogi to follow. In brief, he tells us that to be successful in the practice of Hatha Yoga we must live a quiet, pure, honest and moderate lifestyle and avoid any excessive behaviors.
The bulk of this text details the techniques of the main practices of Hatha Yoga: Asana (postures), Pranayama (breathing exercises), Shatkarma (internal cleansings), mudra (energy seal), and Bandha (energy locks). After some basic preliminary requirements, Swatamarama makes clear the first stage of Hatha Yoga is Asana, the physical postures that we are most familiar in the West. Asana creates firmness of the body and mind, and diseaselessness and flexibility of the body. It is here where we first learn to control and discipline the body. Swatamarama tells us that once a practice of Asana has been established then Pranayama can be begun. The goal with these breathing exercises is to control the prana and the subtle energies of the body, which in turn can be used to control the mind. Swatamarama tells us that if there is excessive mucus in the body, this will need to be removed using the six purification techniques of Shatkarma. These purifying techniques as well as the Pranayama help to purify the energy channels of the body and allow the prana to move more efficiently through these nadis. Utilizing Mudra and Bandha further activates the energy of the body, concentrates it and channels it into the main energy channel, the sushumna, that runs from the base of the spine to the top of the head and intersects all seven chakras. Mudras are complex movements of the whole body in a combination of asana, pranayama, bandha and visualization. Bandhas are engagements of specific groups of muscles at the base of the pelvis, the abdomen and the throat to “lock” the prana energy of the body inside the torso. Both of these techniques are challenging to master and should only be attempted after one is competent and skilled in both Asana and Pranayama.
At one level, the Hatha Yoga Pradipika details a very similar yoga of what is practiced in the West, while a very different yoga is shown by the intent of the deeper practices described within. Traditionally, Hatha Yoga is uniquely focused on transforming the physical body through purification and the cultivation of the life force energy of prana. And all of the techniques of Hatha Yoga are seen as preliminary steps to achieving the deeper states of meditation and enlightenment found in the path of Raja Yoga. Considering this, we are only getting a small taste of what yoga can offer us here in the West. The Hatha Yoga Pradipika gives us a valuable map to these deeper practices of yoga, as well as providing the knowledge and tools to travel to these depths if we so choose.
Although Swatamarama’s instructions on how to practice this yoga are quite detailed and a bit dated, Westerners can still apply the most important and relevant points to their practice. Swatamarama tells us that the room where one practices yoga in should be clean, pleasant, comfortable and free from insects and animals. He also details the qualities that bring success in yoga, that cause failure, and also supplies ten rules of conduct and ten personal observances for the beginning yogi to follow. In brief, he tells us that to be successful in the practice of Hatha Yoga we must live a quiet, pure, honest and moderate lifestyle and avoid any excessive behaviors.
The bulk of this text details the techniques of the main practices of Hatha Yoga: Asana (postures), Pranayama (breathing exercises), Shatkarma (internal cleansings), mudra (energy seal), and Bandha (energy locks). After some basic preliminary requirements, Swatamarama makes clear the first stage of Hatha Yoga is Asana, the physical postures that we are most familiar in the West. Asana creates firmness of the body and mind, and diseaselessness and flexibility of the body. It is here where we first learn to control and discipline the body. Swatamarama tells us that once a practice of Asana has been established then Pranayama can be begun. The goal with these breathing exercises is to control the prana and the subtle energies of the body, which in turn can be used to control the mind. Swatamarama tells us that if there is excessive mucus in the body, this will need to be removed using the six purification techniques of Shatkarma. These purifying techniques as well as the Pranayama help to purify the energy channels of the body and allow the prana to move more efficiently through these nadis. Utilizing Mudra and Bandha further activates the energy of the body, concentrates it and channels it into the main energy channel, the sushumna, that runs from the base of the spine to the top of the head and intersects all seven chakras. Mudras are complex movements of the whole body in a combination of asana, pranayama, bandha and visualization. Bandhas are engagements of specific groups of muscles at the base of the pelvis, the abdomen and the throat to “lock” the prana energy of the body inside the torso. Both of these techniques are challenging to master and should only be attempted after one is competent and skilled in both Asana and Pranayama.
At one level, the Hatha Yoga Pradipika details a very similar yoga of what is practiced in the West, while a very different yoga is shown by the intent of the deeper practices described within. Traditionally, Hatha Yoga is uniquely focused on transforming the physical body through purification and the cultivation of the life force energy of prana. And all of the techniques of Hatha Yoga are seen as preliminary steps to achieving the deeper states of meditation and enlightenment found in the path of Raja Yoga. Considering this, we are only getting a small taste of what yoga can offer us here in the West. The Hatha Yoga Pradipika gives us a valuable map to these deeper practices of yoga, as well as providing the knowledge and tools to travel to these depths if we so choose.
The Bhagavad Gita
The Bhagavad Gita is the most treasured and famous of India’s spiritual texts. Composed of 700 verses, the Bhagavad Gita was written in the third or fourth century BCE as part of the epic text the Mahabharata. The Gita, as it’s commonly called, is a dialogue between Prince Arjuna and Sri Krishna, Arjuna’s charioteer, friend and council. The story opens to the scene of a battlefield just prior to the start of a colossal war with Arjuna asking Krishna for guidance.
Knowing that by engaging in this war family members and friends will be lost on both sides of the battle line, Arjuna is faced with a personal and ethical crisis. The resulting conversation between Arjuna and Krishna develops into a discourse on the nature of the soul, the purpose of one’s life, and the threefold path of yoga.
One of the main reasons the Gita is so cherished is due to its promotion and discussion of the middle path of yoga. Besides the Gita, many of the sacred texts and teachings of yoga advocate a complete renunciation of the world to lead the life of an ascetic or hermit. In the Gita, Krishna tells us that this is both a difficult and unnecessary practice. Krishna recommends the path of Karma Yoga or selfless service as the superior and quickest path to realizing the Divine. Once one is established in Karma Yoga, then one can proceed with the deeper practice of meditation, instructs Krishna. Towards the end of the Gita, Krishna places great importance on the role of devotion and faith in attaining the unitive state. All of these practices that Krishna gives such high praise to are easily practiced and incorporated into a normal everyday life.
The Gita also heavily incorporates the yogic philosophies of karma, dharma, reincarnation, atman, brahman, maya and moksha within Krishna’s responses to Arjuna’s dilemma. Krishna patiently and eloquently teaches Arjuna how to apply these core philosophies to his life to relieve him from his suffering and to attain liberation and eternal happiness. And through hearing Krishna’s examples and allegories we too learn how to further understand and apply these teachings within our daily lives.
The Bhagavad Gita is a unique scripture in that it is considered both Shruti (divine revelation) and Smriti (ancient stories). The Gita serves as both an ancient story of Krishna leading Arjuna into battle and a spiritual text on the inner struggle for self-mastery and the attainment of happiness through yoga.
Knowing that by engaging in this war family members and friends will be lost on both sides of the battle line, Arjuna is faced with a personal and ethical crisis. The resulting conversation between Arjuna and Krishna develops into a discourse on the nature of the soul, the purpose of one’s life, and the threefold path of yoga.
One of the main reasons the Gita is so cherished is due to its promotion and discussion of the middle path of yoga. Besides the Gita, many of the sacred texts and teachings of yoga advocate a complete renunciation of the world to lead the life of an ascetic or hermit. In the Gita, Krishna tells us that this is both a difficult and unnecessary practice. Krishna recommends the path of Karma Yoga or selfless service as the superior and quickest path to realizing the Divine. Once one is established in Karma Yoga, then one can proceed with the deeper practice of meditation, instructs Krishna. Towards the end of the Gita, Krishna places great importance on the role of devotion and faith in attaining the unitive state. All of these practices that Krishna gives such high praise to are easily practiced and incorporated into a normal everyday life.
The Gita also heavily incorporates the yogic philosophies of karma, dharma, reincarnation, atman, brahman, maya and moksha within Krishna’s responses to Arjuna’s dilemma. Krishna patiently and eloquently teaches Arjuna how to apply these core philosophies to his life to relieve him from his suffering and to attain liberation and eternal happiness. And through hearing Krishna’s examples and allegories we too learn how to further understand and apply these teachings within our daily lives.
The Bhagavad Gita is a unique scripture in that it is considered both Shruti (divine revelation) and Smriti (ancient stories). The Gita serves as both an ancient story of Krishna leading Arjuna into battle and a spiritual text on the inner struggle for self-mastery and the attainment of happiness through yoga.
The Upanishads
While the Vedas are considered the most sacred and treasured texts of India, it is the Upanishads that transferred the wisdom of the Vedas into practical and personal teachings. The word Upanishad literally means "sitting down beside” and the collection of Sanskrit texts known as the Upanishads are thought to be the direct teachings received at the foot of the ancient Indian sages. In these sacred texts we see an internalization of the sacrifice and worship extolled in the Vedas and a deeper understanding and exploration of the internal world of mind and spirit. Composed over several centuries and in many volumes, the Upanishads reflect a strong need to express and communicate the deep mystical states and spiritual contemplations that the ancient yogis experienced. According to tradition, there were over two hundred Upanishads, but there are only eleven "principal" Upanishads, as commented on by the ancient sage Shankara. The texts are written in a passionate poetic verse describing mystical states and spiritual concepts or in descriptive short stories and dialogues between historical figures.
The teachings of the Upanishads revolve around four primary spiritual themes. The first and most important is the realization that the ultimate, formless, and inconceivable Brahman (Godhead) is the same as Atman, as our internal soul. Brahman represents the entire universe, and the Atman is a little piece of that divine oneness that we contain inside us. This philosophical idea is summed up in the mantra Tat Tvam Asi (That Art Thou). The idea that the Atman is eternal, and becomes reborn over and over again is central to the concept of reincarnation that is taught in the Upanishads. This concept of rebirth is highly tied to the teachings of Karma: the future consequences of one's current intentions, thoughts, behaviors and actions. It is the accumulation of Karma that binds us to Samsara, the cycle of death and rebirth. To escape the endless cycle of Samsara requires one to attain enlightenment through the realization of Atman/Brahman. It is this state of Self realization that the majority of the Upanishads attempt to describe and encourage us to achieve through the yoga practices of meditation, mental discrimination and mantra recitation.
These spiritual concepts have exerted a profound influence on the development of Yoga, Hindu and Indian philosophy. While the yogic practices taught in the Upanishads were primarily mediation based, these philosophical teachings will remain the core beliefs for all of the future developments in the many paths and practices of yoga.
Reccomended reading: The Upanishads by Eknath Easwaran
The teachings of the Upanishads revolve around four primary spiritual themes. The first and most important is the realization that the ultimate, formless, and inconceivable Brahman (Godhead) is the same as Atman, as our internal soul. Brahman represents the entire universe, and the Atman is a little piece of that divine oneness that we contain inside us. This philosophical idea is summed up in the mantra Tat Tvam Asi (That Art Thou). The idea that the Atman is eternal, and becomes reborn over and over again is central to the concept of reincarnation that is taught in the Upanishads. This concept of rebirth is highly tied to the teachings of Karma: the future consequences of one's current intentions, thoughts, behaviors and actions. It is the accumulation of Karma that binds us to Samsara, the cycle of death and rebirth. To escape the endless cycle of Samsara requires one to attain enlightenment through the realization of Atman/Brahman. It is this state of Self realization that the majority of the Upanishads attempt to describe and encourage us to achieve through the yoga practices of meditation, mental discrimination and mantra recitation.
These spiritual concepts have exerted a profound influence on the development of Yoga, Hindu and Indian philosophy. While the yogic practices taught in the Upanishads were primarily mediation based, these philosophical teachings will remain the core beliefs for all of the future developments in the many paths and practices of yoga.
Reccomended reading: The Upanishads by Eknath Easwaran
The Vedas
The Vedas are considered the most sacred and treasured texts of India. The Vedas are a collection of hymns that were received by the ancient rishis (sages) as shruti, divine revelation. As hymns and mantras, these works were actively recited out loud to both praise and invoke the powers of the spiritual realms, and had been verbally passed on for many generations before written down on delicate palm leaves. These Vedic mantras were utilized in yagas and yajnas (ritual sacrifices and ceremonies) for promoting the well being of individuals, society and the world. As the oldest texts in any Indo-European language, it’s astounding that within these works the foundations of yoga are established, with yoga being defined as "yoking" and as a "discipline." The Vedas provided the spiritual core and philosophical foundations for the future development of both yoga and Hinduism.
There are four texts that compose the Vedas: Rig-Veda, Sama-Veda, Yajur-Veda and Atharva-Veda.
The Rig-Veda is the oldest, dating back to 1500 B.C.E., and is the most revered and important of the four. The Rig-Veda’s collection of inspired hymns and mantras were used to invoke courage, happiness, health, peace, prosperity, success, and wisdom. In the Rig-Veda we learn the now famous Gayatri mantra, which is still used today for its potent spiritual qualities. We also find the first use and definition of the word yoga. These verses provide the foundation and material for the remaining Vedas.
The Sama-Veda is purely a devotional collection of melodies (saman) used to elevate one’s consciousness. The hymns in the Sama-Veda are combined with musical notes, and their content was heavily drawn from the Rig-Veda, providing no distinctive lessons of their own. This use of music combined with mantras formed the foundation for the Bhakti yoga practice of kirtan, devotional chanting.
The Yajur-Veda is devoted entirely to the worship of the deities and the instruction for the technical aspects of ceremonies. The Yajur-Veda served as a handbook for the Vedic priests who executed sacrificial acts through simultaneously chanting the hyms and mantras while following the sacrificial formula (yajus).
The Atharva-Veda consists of spells and charms to dispel evil, disease and misfortune. Its hymns are of a more diverse character than the Rig-Veda and were composed of a simpler language making them more accessible to the general population.
The Vedas expounded a diverse set of practices, ideas and concepts; among them was an primitive form of yoga as well as one of the world’s oldest, diverse and complex spiritual philosophies. Six main schools of philosophy emerged from these teachings. These Darshanas (viewpoints) all systematically represent the core ideas illuminated in the Vedas. They are: Nyaya (logic), Vaiseshika (analysis of the universe), Samkhya (classification of the universe), Yoga (union with the Divine), Mimansha (ritual interpretation of the Vedas), and Vedanta (inquiry into the Self).
Because all of these philosophical systems draw from the same source, they are seen to complement rather than compete with each other. Over time, Vaisheshika, Nyaya, and Mimamsa have become somewhat obsolete and are not actively practiced. Samkhya, Vedanta, and Yoga continue to have a strong importance and influence in Indian thought and many of the practices that evolved out of these Darshanas continue to be practiced today.
There are four texts that compose the Vedas: Rig-Veda, Sama-Veda, Yajur-Veda and Atharva-Veda.
The Rig-Veda is the oldest, dating back to 1500 B.C.E., and is the most revered and important of the four. The Rig-Veda’s collection of inspired hymns and mantras were used to invoke courage, happiness, health, peace, prosperity, success, and wisdom. In the Rig-Veda we learn the now famous Gayatri mantra, which is still used today for its potent spiritual qualities. We also find the first use and definition of the word yoga. These verses provide the foundation and material for the remaining Vedas.
The Sama-Veda is purely a devotional collection of melodies (saman) used to elevate one’s consciousness. The hymns in the Sama-Veda are combined with musical notes, and their content was heavily drawn from the Rig-Veda, providing no distinctive lessons of their own. This use of music combined with mantras formed the foundation for the Bhakti yoga practice of kirtan, devotional chanting.
The Yajur-Veda is devoted entirely to the worship of the deities and the instruction for the technical aspects of ceremonies. The Yajur-Veda served as a handbook for the Vedic priests who executed sacrificial acts through simultaneously chanting the hyms and mantras while following the sacrificial formula (yajus).
The Atharva-Veda consists of spells and charms to dispel evil, disease and misfortune. Its hymns are of a more diverse character than the Rig-Veda and were composed of a simpler language making them more accessible to the general population.
The Vedas expounded a diverse set of practices, ideas and concepts; among them was an primitive form of yoga as well as one of the world’s oldest, diverse and complex spiritual philosophies. Six main schools of philosophy emerged from these teachings. These Darshanas (viewpoints) all systematically represent the core ideas illuminated in the Vedas. They are: Nyaya (logic), Vaiseshika (analysis of the universe), Samkhya (classification of the universe), Yoga (union with the Divine), Mimansha (ritual interpretation of the Vedas), and Vedanta (inquiry into the Self).
Because all of these philosophical systems draw from the same source, they are seen to complement rather than compete with each other. Over time, Vaisheshika, Nyaya, and Mimamsa have become somewhat obsolete and are not actively practiced. Samkhya, Vedanta, and Yoga continue to have a strong importance and influence in Indian thought and many of the practices that evolved out of these Darshanas continue to be practiced today.
Sankhya's Map of the Universe
Sankhya philosophy, one of the oldest and most influential of the six systems (darshans) of Indian thought, has had a profound impact on the beliefs, values and concepts used in the practice of yoga. At the time of the Buddha, Sankhya philosophy revealed a detailed map of the universe to serve as a guide towards realizing the unitive state, the ultimate goal of yoga. Sankhya philosophy divides the universe into 25 distinct yet related principles called tattvas. The tattvas are guideposts to orient ourselves within the map and to see what we experience as separate concepts are truly part of a larger whole. Acknowledging and understanding these tattvas refines our discrimination, affirms our consciousness and brings us towards self-realization. Patanjali drew heavily upon Sankhya philosophy in the development of his Yoga Sutras, and many of the practical methods and techniques of yoga rest on Sankhya’s philosophical foundations.
The fundamental distinction in Sankhya philosophy is the separation of Brahman (oneness of all elements in the universe) into two distinct parts: Purusha (pure consciousness) and Prakriti (nature, primeval matter). Samsara or bondage arises when Purusha enters into a state of advidia (not knowing), loosing its identity and confusing itself with the physical body - which is seen as a distinct evolute of Prakriti. Purusha becomes liberated when the discriminate knowledge of the difference between conscious Purusha and unconscious Prakriti is realized.
These 25 elements were further simplified into two other maps of the body-mind-spirit: the three Shariras (bodies) and the five Koshas (sheathes). These both identify layers within our experience, which correlate with each other and the tattvas. The Shariras and the Koshas are both used to draw one’s awareness inside, traveling from the physical, to the energetic and casual bodies, towards the very essence of our being, which Sankhya tells us is Brahman, pure undivided oneness. This moving from the physical to the subtle deeper experiences of the body is an important tool in the practice of meditation and inner contemplation.
While the dualism apparent in the Sankhya system soon became incongruent with further developments in yogic philosophy, Sankhya’s core concepts became ingrained into yogic teachings as well as into other Indian systems of science, art and knowledge. Sankhya’s core concept of seeing all aspects of the created world as having the same essence remains an important realization to remove fear, separation and suffering and to lead us towards a state of experienced oneness.
The fundamental distinction in Sankhya philosophy is the separation of Brahman (oneness of all elements in the universe) into two distinct parts: Purusha (pure consciousness) and Prakriti (nature, primeval matter). Samsara or bondage arises when Purusha enters into a state of advidia (not knowing), loosing its identity and confusing itself with the physical body - which is seen as a distinct evolute of Prakriti. Purusha becomes liberated when the discriminate knowledge of the difference between conscious Purusha and unconscious Prakriti is realized.
These 25 elements were further simplified into two other maps of the body-mind-spirit: the three Shariras (bodies) and the five Koshas (sheathes). These both identify layers within our experience, which correlate with each other and the tattvas. The Shariras and the Koshas are both used to draw one’s awareness inside, traveling from the physical, to the energetic and casual bodies, towards the very essence of our being, which Sankhya tells us is Brahman, pure undivided oneness. This moving from the physical to the subtle deeper experiences of the body is an important tool in the practice of meditation and inner contemplation.
While the dualism apparent in the Sankhya system soon became incongruent with further developments in yogic philosophy, Sankhya’s core concepts became ingrained into yogic teachings as well as into other Indian systems of science, art and knowledge. Sankhya’s core concept of seeing all aspects of the created world as having the same essence remains an important realization to remove fear, separation and suffering and to lead us towards a state of experienced oneness.
The 3 Gunas of Nature
In the philosophy of Yoga, all matter in the universe arises from the fundamental substrate called Prakriti. From this ethereal Prakriti the three primary gunas (qualities) emerge creating the essential aspects of all nature—energy, matter and consciousness. These three gunas are tamas (darkness), rajas (activity), and sattva (beingness). All three gunas are always present in all beings and objects surrounding us but vary in their relative amounts. We humans have the unique ability to consciously alter the levels of the gunas in our bodies and minds. The gunas cannot be separated or removed in oneself, but can be consciously acted upon to encourage their increase or decrease. A guna can be increased or decreased through the interaction and influence of external objects, lifestyle practices and thoughts.
Tamas is a state of darkness, inertia, inactivity and materiality. Tamas manifests from ignorance and deludes all beings from their spiritual truths. To reduce tamas avoid tamasic foods, over sleeping, over eating, inactivity, passivity and fearful situations. Tamasic foods include heavy meats, and foods that are spoiled, chemically treated, processed or refined.
Rajas is a state of energy, action, change and movement. The nature of rajas is of attraction, longing and attachment and rajas strongly binds us to the fruits of our work. To reduce rajas avoid rajasic foods, over exercising, over work, loud music, excessive thinking and consuming excessive material goods. Rajasic foods include fried foods, spicy foods, and stimulants.
Sattva is a state of harmony, balance, joy and intelligence. Sattva is the guna that yogi/nis achive towards as it reduces rajas and tamas and thus makes liberation possible. To increase sattva reduce both rajas and tamas, eat sattvic foods and enjoy activities and environments that produce joy and positive thoughts. Sattvic foods include whole grains and legumes and fresh fruits and vegetables that grow above the ground. All of the yogic practices were developed to create sattva in the mind and body. Thus, practicing yoga and leading a yogic lifestyle strongly cultivates sattva.
The mind’s psychological qualities are highly unstable and can quickly fluxuate between the different gunas. The predominate guna of the mind acts as a lens that effects our perceptions and perspective of the world around us. Thus, if the mind is in rajas it will experience world events as chaotic, confusing and demanding and it will react to these events in a rajasic way.
All gunas create attachment and thus bind one’s self to the ego. “When one rises above the three gunas that originate in the body; one is freed from birth, old age, disease, and death; and attains enlightenment” (Bhagavad Gita 14.20). While the yogi/nis goal is to cultivate sattva, his/her ultimate goal is to transcend their misidentification of the self with the gunas and to be unattached to both the good and the bad, the positive and negative qualities of all life.
Tamas is a state of darkness, inertia, inactivity and materiality. Tamas manifests from ignorance and deludes all beings from their spiritual truths. To reduce tamas avoid tamasic foods, over sleeping, over eating, inactivity, passivity and fearful situations. Tamasic foods include heavy meats, and foods that are spoiled, chemically treated, processed or refined.
Rajas is a state of energy, action, change and movement. The nature of rajas is of attraction, longing and attachment and rajas strongly binds us to the fruits of our work. To reduce rajas avoid rajasic foods, over exercising, over work, loud music, excessive thinking and consuming excessive material goods. Rajasic foods include fried foods, spicy foods, and stimulants.
Sattva is a state of harmony, balance, joy and intelligence. Sattva is the guna that yogi/nis achive towards as it reduces rajas and tamas and thus makes liberation possible. To increase sattva reduce both rajas and tamas, eat sattvic foods and enjoy activities and environments that produce joy and positive thoughts. Sattvic foods include whole grains and legumes and fresh fruits and vegetables that grow above the ground. All of the yogic practices were developed to create sattva in the mind and body. Thus, practicing yoga and leading a yogic lifestyle strongly cultivates sattva.
The mind’s psychological qualities are highly unstable and can quickly fluxuate between the different gunas. The predominate guna of the mind acts as a lens that effects our perceptions and perspective of the world around us. Thus, if the mind is in rajas it will experience world events as chaotic, confusing and demanding and it will react to these events in a rajasic way.
All gunas create attachment and thus bind one’s self to the ego. “When one rises above the three gunas that originate in the body; one is freed from birth, old age, disease, and death; and attains enlightenment” (Bhagavad Gita 14.20). While the yogi/nis goal is to cultivate sattva, his/her ultimate goal is to transcend their misidentification of the self with the gunas and to be unattached to both the good and the bad, the positive and negative qualities of all life.
Moksha and Maya
Liberation is not a place; it does not exist in the heavens, the earth or the spirit-world. Freedom has no space, no time, no location; it can only exist in the now, in the present moment. Moksha (liberation, freedom) is the state of non-ego, where the “me” vanishes and one stands free from all desires, actions and consequences in a total state of oneness. We are bound to this material world through attachment, desire, and the inability to see or experience the oneness of all life. Maya (illusion) is both the psychological separation between ego and the universe and the psychological filter that colors all of our experience. Maya is our memories, conceptions, judgments, and biases that present a distorted sense of reality. These impressions of past experiences become superimposed or projected on current experiences creating a false reality. Maya reinforces the ego, strengthens attachment, and defines our individual “story” that defines who we are and our relationship to the external world.
To achive moksha, maya must be cast off, anava (ego) must be dissolved, and both our attachments to pleasure and our aversions to discomfort must be severed. Moksha arises spontaneously when we become completely absorbed in the sensation of an experience without thought. This “taste” of total absorption is common yet fleeting. Through the practice of yoga, we seek to create the tools to consciously and willfully "pierce the veil" of maya and see the transcendent nature of reality. These tools include selfless work (karma yoga), self-dissolving love (bhakti yoga), absolute discernment (jnana yoga), and meditative immersion (raja yoga).
The most fundamental tool yoga gives us to create moksha is conscious awareness. Through the use of awareness we can slowly begin to see our projections, desires, attachments and judgments for what they are. Once these distorting factors become conscious, they are able to dissolve and unblock the way to a direct experience of reality. When we become liberated from the illusionary world of maya we are able to be in yoga: the union of the inner self (Atman) with the oneness of all life (Brahman).
To achive moksha, maya must be cast off, anava (ego) must be dissolved, and both our attachments to pleasure and our aversions to discomfort must be severed. Moksha arises spontaneously when we become completely absorbed in the sensation of an experience without thought. This “taste” of total absorption is common yet fleeting. Through the practice of yoga, we seek to create the tools to consciously and willfully "pierce the veil" of maya and see the transcendent nature of reality. These tools include selfless work (karma yoga), self-dissolving love (bhakti yoga), absolute discernment (jnana yoga), and meditative immersion (raja yoga).
The most fundamental tool yoga gives us to create moksha is conscious awareness. Through the use of awareness we can slowly begin to see our projections, desires, attachments and judgments for what they are. Once these distorting factors become conscious, they are able to dissolve and unblock the way to a direct experience of reality. When we become liberated from the illusionary world of maya we are able to be in yoga: the union of the inner self (Atman) with the oneness of all life (Brahman).
The Inward Journey Through the Koshas
The ancient yogis have drawn a map to explore the deepest levels of our being and to facilitate the inward journey of yoga. The concept of having five selves (atma) within our body appeared in the earliest yogic texts, the Upanishads . Fifteen hundred years later Advaita Vedanta refined these five selves into the koshas, the five sheaths or coverings that veil the light of our True Self (Atman). The koshas are imagined as layers of an onion and form a barrier from realizing our true nature of bliss and oneness with the universe. Yoga is the tool to peel back these layers to bring our awareness deeper and deeper into our bodies, eventually reaching the innermost core, our True Self. When we can clearly see through the layers of the koshas we then attain a state of yoga, oneness with the universe. The outermost layer is our gross physical body, the Annamaya kosha. Anna means 'food', as this sheath feeds our awareness into the other layers and provides the ability to sustain the other 4 koshas.
The next three layers of the self are considered to be part of the subtle body or suksma-sarira. The next layer within the physical sheath is the energy body, the Pranamaya kosha. Prana means 'life force energy" as this sheath contains and regulates the movement of the physical and mental energies through the energy channels (nadis) and energy centers (chakras).
The next layer in is the mental body, the Manamaya kosha. Mana means '"mind" as this sheath contains mental thoughts and emotional feelings. This kosha governs the rational, linear, and sequential thought processes.
The last layer of the subtle body is the wisdom body, the Vijnanamaya kosha. Vijnana means "knowledge" as this sheath contains intuition, wisdom and witness consciousness.
The last kosha covering the True Self is the bliss body, the Anandamaya kosha. Ananda means "bliss" as this sheath contains the pure unchanging happiness, joy, love, peace and ecstasy that is found here at the deepest layer of our being. These are not merely feelings, but a state of being that has always existed yet has been buried by the other koshas. Behind this thin layer resides the pure consciousness of our True Self.
The koshas serve both a guide for the deeper practices of yoga and as map for our journey. The path of yoga is one of progressively moving inward, through each of the koshas, to experience the radiance of the True Self. At the same time, yoga allows this inner radiance to shine through our individuality.
In the beginning of yoga practice, the primary focus is on Annamaya Kosha, the alignment and physical sensations of the physical body. Once we have connected with this kosha we can use the breath as a bridge into the Pranamaya kosha, connecting with the energy manifesting in the body. Focusing on the body, breath and the energy absorbs the mind and the thoughts diminish allowing the Manamaya kosha to dissolve. Now we can explore the Vijnanamaya kosha to access our intuition and inner wisdom. Finally we move through the first four layers and taste the bliss, extacy and joy of the Anandamaya kosha. True enlightenment happens when all the koshas dissolve and we become absorbed in our True Self.
The next three layers of the self are considered to be part of the subtle body or suksma-sarira. The next layer within the physical sheath is the energy body, the Pranamaya kosha. Prana means 'life force energy" as this sheath contains and regulates the movement of the physical and mental energies through the energy channels (nadis) and energy centers (chakras).
The next layer in is the mental body, the Manamaya kosha. Mana means '"mind" as this sheath contains mental thoughts and emotional feelings. This kosha governs the rational, linear, and sequential thought processes.
The last layer of the subtle body is the wisdom body, the Vijnanamaya kosha. Vijnana means "knowledge" as this sheath contains intuition, wisdom and witness consciousness.
The last kosha covering the True Self is the bliss body, the Anandamaya kosha. Ananda means "bliss" as this sheath contains the pure unchanging happiness, joy, love, peace and ecstasy that is found here at the deepest layer of our being. These are not merely feelings, but a state of being that has always existed yet has been buried by the other koshas. Behind this thin layer resides the pure consciousness of our True Self.
The koshas serve both a guide for the deeper practices of yoga and as map for our journey. The path of yoga is one of progressively moving inward, through each of the koshas, to experience the radiance of the True Self. At the same time, yoga allows this inner radiance to shine through our individuality.
In the beginning of yoga practice, the primary focus is on Annamaya Kosha, the alignment and physical sensations of the physical body. Once we have connected with this kosha we can use the breath as a bridge into the Pranamaya kosha, connecting with the energy manifesting in the body. Focusing on the body, breath and the energy absorbs the mind and the thoughts diminish allowing the Manamaya kosha to dissolve. Now we can explore the Vijnanamaya kosha to access our intuition and inner wisdom. Finally we move through the first four layers and taste the bliss, extacy and joy of the Anandamaya kosha. True enlightenment happens when all the koshas dissolve and we become absorbed in our True Self.
The Cause of Suffering: The Kleshas
The Buddha says life is suffering; both the ancient yogis and the Buddhists point to the kleshas as the causes of our suffering. These "afflictions" distort our mind and our perceptions effecting how we think, act and feel. The five main kleshas vary in intensity on our psyche, from being inconsequential in their effect to utter blindness. The kleshas not only create suffering, but are said to bind us to the endless cycle of birth and rebirth, and thus preventing us from achieving enlightenment. Avidya (ignorance) is the misconception of our true reality, believing that the temporary is eternal, the impure is the pure, and pleasure to be painful. This false representation of reality is the root klesha and produces the four others.
Asmita (I-am-ness) is the identification of ourselves with our ego. We create a self-image of ourselves that we believe is us, but it is not us. This self-image can contain both external (I am poor) and internal (I am a bad person) false projections. We become trapped within the projections we have created of our life.
Raga (attachment) is the attraction for things that bring satisfaction to oneself. Our desire for pleasurable experiences creates mindless actions and blind sighted vision. When we cannot obtain what we desire, we suffer. When we do obtain what we desire, our feelings of pleasure soon fade and we begin our search for pleasure again, becoming trapped in a endless cycle.
Dvesha (repulsion) is the opposite of raga, aversion towards things that produce unpleasant experiences. If we cannot avoid the things we dislike, we suffer. Even thinking about unpleasant experiences produces suffering.
Abhinivesha (will to live) is the deepest and most universal klesha, remaining with us until our deaths. We know that one day we will indeed die, yet our fear of death is a deeply buried in our unconsciousness.
The first stage of working with the kleshas is to simply acknowledge them. Reflection promotes self-awareness, self-understanding and self-knowledge to uncover and see the kleshas and their roots as well as how they create suffering.
The direct opposition of concentration and other yogic techniques can counteract simple kleshas. Gross kleshas are overcome with meditation, tapas and seeking wisdom. Yogic techniques are said to burn away the impurities of the kleshas to purify the mind. By ridding ourselves of our kleshas, we are able to clearly see the reality of the world and our own true nature.
Asmita (I-am-ness) is the identification of ourselves with our ego. We create a self-image of ourselves that we believe is us, but it is not us. This self-image can contain both external (I am poor) and internal (I am a bad person) false projections. We become trapped within the projections we have created of our life.
Raga (attachment) is the attraction for things that bring satisfaction to oneself. Our desire for pleasurable experiences creates mindless actions and blind sighted vision. When we cannot obtain what we desire, we suffer. When we do obtain what we desire, our feelings of pleasure soon fade and we begin our search for pleasure again, becoming trapped in a endless cycle.
Dvesha (repulsion) is the opposite of raga, aversion towards things that produce unpleasant experiences. If we cannot avoid the things we dislike, we suffer. Even thinking about unpleasant experiences produces suffering.
Abhinivesha (will to live) is the deepest and most universal klesha, remaining with us until our deaths. We know that one day we will indeed die, yet our fear of death is a deeply buried in our unconsciousness.
The first stage of working with the kleshas is to simply acknowledge them. Reflection promotes self-awareness, self-understanding and self-knowledge to uncover and see the kleshas and their roots as well as how they create suffering.
The direct opposition of concentration and other yogic techniques can counteract simple kleshas. Gross kleshas are overcome with meditation, tapas and seeking wisdom. Yogic techniques are said to burn away the impurities of the kleshas to purify the mind. By ridding ourselves of our kleshas, we are able to clearly see the reality of the world and our own true nature.
The Law of Karma
Central to the philosophy of yoga is the universal spiritual concept of reaping what you sow: the law of Karma. Karma is the future consequences of one's current intentions, thoughts, behaviors and actions. While the Karma you currently create is the seeds that present future life experiences, your Karma is not your fate. You have the ability to consciously choose how you respond and react to Karmic generated events, thus reducing the current impact of your Karma and reducing or eliminating future Karma. This is both a psychological and physical practice, with the mental attitude much more powerful than the physical deed. The law of Karma is connected to the constant changing physical world the yogis call Samsara, the spinning wheel of life and death. This wheel is said to have six spokes: virtue and vice, pleasure and pain, attachment and aversion. These spokes are the types of Karma that bind us to the wheel and keep it spinning. The goal is to break the spokes of Karma to become liberated from the mundane and suffering world of Samsara.
Good Karma is good, bad Karma is bad, but attaining any kind of Karma is undesirable. The goal, through the practice of yoga, is to stop the cycle of Karma by ceasing further Karmic accumulation. The yogis tell us the only way to not produce Karma is to act selflessly, without ego, without the desire for any reward. Liberation from Karma and Samsara is known as Nirvana, a highly esteemed spiritual state. But striving to attain a state of Nirvana is not a necessary goal; any reduction in Karma will improve one's life, well-being and happiness.
Good Karma is good, bad Karma is bad, but attaining any kind of Karma is undesirable. The goal, through the practice of yoga, is to stop the cycle of Karma by ceasing further Karmic accumulation. The yogis tell us the only way to not produce Karma is to act selflessly, without ego, without the desire for any reward. Liberation from Karma and Samsara is known as Nirvana, a highly esteemed spiritual state. But striving to attain a state of Nirvana is not a necessary goal; any reduction in Karma will improve one's life, well-being and happiness.
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