7 Yoga Asanas to Stimulate Each Of The 7 Chakras

In our last post we saw how Yoga can be a means of energizing or stimulating our 7 main chakras or energy centers in our body to keep them balanced and functioning well. Here’s a closer look at 7 Yoga Poses for each of the 7 chakras to energize them –

1. Muladhara (Root Chakra)
Setu Bandha Sarvangasana (Bridge Pose)

This chakra located at the base of the spine is the force that keeps us connected to this Earth and is the base of our existence. It is associated with the feeling of groundedness. The backbend asana called the Setu Bandha Sarvangasana or Bridge pose which requires your feet to be firmly grounded while the spine raised, opens up and focuses energy to this root chakra.

• Lying flat on your back, hands palm down by your sides, bend your knees and bring your feet close to your bottom making sure your feet are parallel on the yoga mat.
• Pressing your feet firmly against the ground, lift your hips up towards the ceiling.
• Interlace your fingers under you, straighten your arms and press them down on the to mat to raise your back and chest higher.
• Roll your shoulders and draw your chest towards your chin.
• Stay and breath
• Release the pose, by releasing your hands back into the palm down position beside you, then bringing the your upper, middle then lower back and hips down. Knees are still bent
• Allow your knees to touch and rest

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2. Svadisthana (Sacral Chakra)
Bhujangasana (Cobra Pose)

The second chakra known as the sacral chakra is your sensing power station, connecting you to your feeling sensitivities or your inner child. It is situated in lower abdomen and womb area. Bhujangasana or the cobra pose emphasis that region and helps open up this second chakra.

• Lie flat on your stomach, palms face down on either sides just under your shoulders, elbows touching your body.
• Without using your hands for support, start lifting – forehead, nose, chin, shoulders and chest up as much as you can using your back muscles.
• Once you reach a point where you can’t go up higher, press your palms down on the floor and using your arm support slide your chest forward and higher. Your elbows should be touching your sides and not away from your body.
• Make sure the pelvic bone and your legs are not raised but firmly touching the ground
• Roll your shoulders back, opening the chest further, look upwards without cranking your neck and breathe
• To release the pose, using your arms support lower your body back down, face down and rest with your hands besides your shoulders.

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3. Manipura (Solar Plexus Chakra)
Dhanurasana (Bow Pose)

The Manipura chakra located in the area of the navel is associated with Will and Power. Dhanurasana or the bow pose is a great way of energizing this chakra as it works the region of the body where the pancreas, adrenal gland and digestive system is located.

• Lie flat on your stomach, arms stretched out by your sides.
• Reaching your arms back, take a hole of your ankles and breathe  normally.
• On an inhalation, lift your legs up from the thighs and your torso will raise too. Try not using your arms to pull you legs.
• Lift your torso higher, opening up your chest and breathe deeply while holding the pose.
• To release- lower your thighs until they are touching the floor and let go of your ankle to rest.

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4. Anahata (Heart Chakra)
Ustrasana (Camel Pose)

The heart chakra is the power house of the human energy system and the center of love and healing. It is also your link between body and spirit. The Camel pose or Ustrasana, raises your chest towards the sun and is excellent for opening this chakra.

• Start from a kneeling position
• Extend your arms behind you and as you open up your chest looking up and then backwards
• One at a time, take a hold of your heels while keeping your hips pushed forward so they are inline with your knees.
• Let you head fall back and open your throat, your chest towards the sky and breathe.
• To release, bring your head up and let go of your heels one by one coming forward until you are back in a kneeling position.
• Rest in vajrasana sitting on your heels.

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5. Visuddha (Throat Chakra)
Matsyasana (Fish Pose)

The Blue throat chakra is the center of our communication and rules the neck region including the thyroid, throat, trachea, neck vertebrae and mouth. It is also associated with the shoulders, arms, and hands, there fore Matsyasana or the fish pose is a good posture to open up and call attention to the neck and throat region.

• Lie on your back arms by your sides and slowly come up onto your elbows.
• Positioning your arms under your back as close together as possible, palms pressing down on the floor near or even under your buttock, with your weight on your elbows, lower your body back
  while puffing your chest.
• Looking backwards drop the crown of your head onto the floor and open up your throat.
• Hold and breathe, pressing your forearms and elbows to raise and open your chest up further.
• To release, push up on your forearms and elbows to raise your head off the floor. Then gently lower your body and head to a sleeping position.

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6. Ajna (Third Eye/Brow Chakra)
Seated Yoga Mudra

The third-eye chakra located in our forehead, between the eyes is the key to our wisdom, learning and putting things in perspective. This seated mudra helps open up the tird eye and stimulates the brow chakra.

• Start in Vajrasana (sitting on your heels) back straight.
• take your hands behind you and interlace your fingers pulling your arms down and your chest up to straighten your spine further. Roll back and squeeze your shoulder blades together, opening up your chest.
• Now bend forward from your hips keeping your bottom firmly seated your arms still locked behind you. Allow your back to round over your knees and put your forehead (third eye) to the ground.
• Slowly raise your arms up behind you so your hands are reaching towards the ceiling, shoulders still rolled back and arms straight.
• Hold this position and breathe
• To release, lower your arms back down to your behind and slowly raise your body back to the seated position.

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7. Sahasrara (Crown Chakra)
Continued from Seated Yoga Mudra (6th Chakra Pose)

The Crown Chakra is our connection to our spiritual nature and rules the entire connects to the central nervous system. Meditation in full or half lotus or even the headstand pose called Salamba Sirsasana helps stimulate the crown chakra. However from the seated mudra pose explained in the 6th chakra you may continue the following steps that focus on the 7th chakra – the crown chakra.

• Before releasing the your arms down from the last pose, from the same postion lift your buttocks up off your heels to come onto your knees.
• Roll your head from the forehead to come on the crown of your head, continue to keep your arms overhead and stretched.
• Focus on the crown of your head as you hold the pose and breathe.
• To release, come back to you forehead and lower your bottom back to your heels in a seated position and release in the same way explained in the 6th chakra posture.

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*Photo Credits: Photos by tarnalberry and Kelly Loves Whales on flickr

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An Introduction to Stimulating Your Chakras and Chakra Yoga

Yoga and Other Ways to Stimulate and Energize Your Chakras

As we’ve see in previous posts, our bodies have 7 main Chakras or Energy Centers responsible for the power, energy and activity of various parts and organs of the human body and which are associated with different mental and emotional interactions. (Read: The Power of Chakras- Their Influences and Imbalances, Understanding the 7 Chakras or Energy Centers). Each of the Charkas – Muladhara (Root Chakra), Swadhisthana (Sacral Chakra), Manipura (Solar Plexus Chakra), Anahata (Heart Chakra), Vishuddha (Throat Chakra), Ajna (Third Eye/Brow Chakra) and Sahasrara (Crown Chakra) are associated with different colors and other energy sources that resonate the same frequency.

As centers of force, chakras can be thought of as sites where we receive, absorb, and distribute life energies. It is believed that many body functions are stimulated or retarded by the different colors of light, because of wavelengths and vibrational frequencies, which is how they affect our chakra system. We’ve seen the colors of the chakras and how wearing them or the use of that color in our lives can stimulate the chakra. Similarly we absorb energy through our senses of sight, smell, taste, sound and touch from various other places and objects like food, minerals/gemstones, aromatherapy, music, dance, exercise and everyday surroundings that resonate vibrations, an aura or energies which trigger the chakra’s they correspond to.

Chakra Yoga
Yoga is a spiritual language and a great way to stimulate the ancient system of our chakras. Yoga helps balance the archetypal elements of earth, water, fire, air, sound, light and thought as it works its way up the spine. Asanas, pranayama, chanting and meditation of Yoga are fantastic tools to navigate through the chakra system and stimulate the main energy centers.

Of all the types of Yoga, Kundalini Yoga is a great way of opening up your chakras. Kundalini yoga is sometimes called “the yoga of awareness” because it awakens the “kundalini” which means awakening of inner knowledge, awareness and evolved consciousness. The system of exercises and meditations taught in Kundalini yoga concentrates on the flow of prana (life force) in the dormant chakras of the body. The path of Kundalini is said work it’s way from the Muladhara Chakra at the lower end of the spinal column right up to the Sahasara Chakra at the top of the head. Kundalini sequences known as kriyas usually consist of rapid, repetitive movements done with breath or holding a pose while breathing in a particular way. This helps directs the prana throughout the body and maintains the vitality and functioning of our chakras.

Each of the Chakras has an associated frequency vibration, color, sounds and exercise along with yoga and meditation creates frequencies that correspond to the chakras which keeps them stimulated. Well balanced and active chakras leads to physical and spiritual well-being!

Also Read: 7 Yoga Asanas to Stimulate Each Of The 7 Chakras

*Photo Credits: photos by heraclit and Sami Taipale on flickr

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Vinyasa Yoga: Go With The Flow

The breath-synchronized movements of Vinyasa or Flow Yoga

Vinyasa yoga is a broad term used to describe a yoga class that follows performing movements or yoga asanas in sync with one’s breathing. This Yoga enables the smooth transition from one yoga asana to another according to the inhalation or exhalation of your breathing and makes the movements rhythmic like a dance. The most popular Vinyasa Yoga sequence is the Sun Salutation or Surya Namaskar which is a 12 pose sequence of Hatha Yoga Asanas tuned to your breathing often performed as a warm up exercise before a Yoga session. Ashtanga Yoga, Power Yoga, Jivamukti Yoga, Viniyoga and Iyengar Yoga are all types of yoga that slip Vinyasa into their styles.

Ashtanga Vinyasa Yoga
Vinyasa or flow yoga as it is also known is adapted in various types of yoga. Ashtanga Vinyasa Yoga was popularized by Pattabhi Jois. This type of yoga adapts the traditional Ashtanga or eight-limbed Yoga, and in the practice of asanas includes the breath-synchronized vinyasa flow. The breath dictates the movement and the length of time held in the postures and unlike other types of yoga that focus solely on the final posture or pose, in this method of practice attention is also placed on the journey between the postures and the steps leading to the pose.

The purpose of vinyasa is to create heat in the body, which leads to purification of the body through increased circulation and sweating. It includes the principles of Agni and inversion to purify the entire body stretching and making it limber and while strengthening it .

Hatha Flow Yoga
This already physically intensive yoga creates a strong cardiovascular workout when combined with the vinyasa style of yoga. The movements from one posture to another “flow” with the breath with very little rest in between, making it quite vigorous. The intense movement-oriented style of Hatha Vinyasa Yoga is designed to warm the body, and build stamina, strength and flexibility with the internal heat from vinyasa that tones the muscles and purifies the body.

Modern Yoga’s too like Power Yoga, Yoga Dance and Hot Yoga adapt the Vinyasa style to their movements. Flow Yoga has no rulebooks, set philosophy, or sequence that you have to follow; which is why you have room for improvisation. Depending, solely on your own level of skill students progress from one stage to the next at their own pace and level of efficiency students progress from one posture to another at their own pace and breath which decides the movement and the length of time you hold the poses.

However, to practice a vinyasa style of yoga it’s important to know the basic yoga asanas and postures well for those fluid movements. For those looking for stronger physical workout from their yoga practice, the flow of postures brought to you by Vinyasa yoga is a great way to warm the body, build stamina, strength and flexibility!

* Photo Credits: photos by smays, milopeng and myyogaonline on flickr

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The Fusion of Yoga and Dance

Let your Yoga moves shine with Dance

The almost rhythmic breath-synchronized movements in Vinyasa Yoga and other types of yoga are not that far off from a form of dance. That’s why a new fusion of the two activities is fast becoming all the rage these days. Yoga dance can be a fun yet hardcore fitness routine. The combination of the two brings  some serious cardiovascular benefits from the upbeat tempo of the music while the balance, flexibility and strength of the movements is what the comes from the yoga aspect.

So what does a yoga dance class entail?
In most yoga dance classes, not many people are game to just start dancing in front of a bunch of strangers, so gentle yoga postures and the usual yoga stretches are done to bring the body slowly into movement. Then comes the music and beat along with instructions to try a dance move inspired by the belly dance or African dance. Before you know it you’ll be gliding around the room, waving your arms in the air your hands in the air painting the walls as the music engulfs you in a full-on free-form dance groove. The dance prepares the body and muscles for a pose. It often helps you get deeper into the pose and more balanced and flexible without even realizing it. Dancing your way into poses encourages a state of mind that makes you open to possibilities. Dance is truly one of many ways through which one can explore an openness in ourselves that we’re often too guarded let down.

What makes the combination of Yoga and Dance any good?
The usual strictness and structure of performing yoga asanas is shed in this this fun new activity, which is quite liberating. The music and dancing allows people to loosen up and disregard comparisons with others for perfection of movement. It’s light, fun and comes from deep within ourselves. The free movements and stress release of dance yoga awakens elements of your own being through music and movement.

Unlike regular yoga which can often be a somewhat inward-centered, and a solitary experience, yoga dance is a complete group activity. After a class of yoga dance you’ll usually find yourself, red-faced, sweating and giggling with a bunch of people you hadn’t even known before. And once you’ve dance with them, what’s there in a little conversation which may perhaps lead to a real camaraderie.

Yoga dance classes are often designed to progress through the elements of nature: earth, water, fire and air. The music both reflects these elements as well as cleanses and energizes the Chakra system. The overall experience is sacred, sensual, silly and fun which can be described as celebration of life that lets you leave behind all the worries of the day and just enjoy your body, unconsciously opening the heart. If you aren’t in it for just the feel good factor, the sheer exhilarating aerobic work out for your body including cardio, flexibiliy, agility, strength inducing moves, without feeling like exercise at all will definitely sell it to you!

*Photo Credits: photos by [desta] and Listen Missy! on flickr

For  special Yoga Apparel, yoga inspired clothing comfort clothing, comfort dance apparel, clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

3 Yoga Poses for Better Digestion

A Step by Step Guide to Yoga Asanas that Improve Digestion

One of the many health benefits of Yoga is that it can aid digestion and relieve you from problems like acidity, heavy stomach, acid refluxes, gas, stomach pain and constipation that stem from digestion. Certain yoga asanas (poses) and pranayama techniques can help stimulate the stomach, pancreas and the intestines which in turn increases gastrointestinal circulation, food absorption and mucous production. They can also reduce gas and acid in the stomach as well as help with constipation. The key to improving your digestion with yoga is to practice it on an empty stomach, preferably in the morning and to start with Pranayama followed by some Asanas.

Kapālabhāti Pranayama (Cleansing Breath)
Known as the cleansing breath, this exercise emphasis on exhalation and leaves inhalation up to the natural reflex. It uses only abdominal breathing, that is breathing into the diaphragm. (*This exercises should be approached with caution for people with Blood Pressure as if it is done incorrectly one may feel lightheaded )

• Sitting upright in Vajrasana, place hands on your thighs.
• Gently exhale all of the air from the lungs then take a regular inhalation.
• Exhale through the nose, mouth closed with force rapidly in a short burst (like a sneeze) so your stomach squeezes in.
• Repeat twenty times, keeping a steady rhythm paying attention and emphasizing on the exhalation each time. Let the inhalation happen automatically. You should use your stomach muscles to exhale completely.
• Perform 8 to 12 Kapalabhati inhalations and exhalations for starters. This is one round. Slowly build up the Kapalabhati breaths taken in each round with practice to 30 times or 1 minute and then to 5 mins minutes.
• Repeat for 3 rounds.

Bhujang Asana (Cobra pose)

• Lie on the floor, stomach down and legs together.
• Place your hands palm down under your shoulders with your fingers spread and elbows close to your body. Face down touching your forehead to the ground.
• Slide your chest forward and up starting with your forehead, chin then chest, using the muscles in your back and try not moving or applying pressure on your arms or hands rising as much as you can off the floor. Your hipbone, pubic bone and legs must be pressed into the floor at all times.
• Once you reach that point, press down on your palms to lift your middle torso off the floor. Roll your shoulders back. Your elbows may be bent to prevent lifting your hips off the floor.
• Hold the poses and breathe deeply 5-10 times.
• Release the poses by slowly bending your elbows and lowering your torso back down to the floor and end with your forehead on the ground.
• Release your arms down palms faced down beside your head, turn your head to one side and rest.
• Repeat

Marichyasana Variation (Bent Elbow Spinal Twist)

• Sitting firmly on the floor with your legs extended out in front of you.
• Bend your right knee, keeping your foot beside your left knee.
• Make sure you are sitting upright with your spine elongated, do not round  your back.
• Lift your left hand straight up, bend your elbow and place it on the outside of your bent right knee with your palm facing away from you. Your right hand on the floor beside you maintaining the upright posture.
• Release your left hand down to touch your left extended leg, keeping elbow to knee at all times.
• Twist your torso to the right to look behind you.
• Hold the pose and breathe 3-10 times trying to elongate the spine more with each inhale and the twist deeper on the exhales.
• To release turn forward and straighten your bent leg.
• Repeat on the other side.

Dhanurasana (Bow Pose)

• Lie on the floor face down, stomach to the floor. Stretch your arms back beside your thighs, palm down.
• Bend your knees and reaching behind take hold of your ankles with your hands. Breathe deeply.
• On inhale draw your legs up using your thigh muscles and your torso off the ground simultaneously. Try lifting your legs higher up.
• Open up your chest and breathe.
• Bring your thighs to rest on the floor  and release your legs, extending them to relax.
• Repeat.

*Photo Credits: photos by PitsLamp photography and tarnalberry on flickr

For  special Yoga Apparel, yoga inspired clothing comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

Yoga Vs Pilates: What’s the Difference?

The Combined Power of Yoga and Pilates

Two of the most common words thrown out there today when it comes to fitness- Yoga and Pilates. But what is all the buzz about? Why are they so popular? and most asked… What’s the difference between these two?

Yoga
Lets start with Yoga. As we’ve seen previously on this site (Read: Energize Your Body & Soul with these Different Types of Yoga, Yoga: A Spiritual Quest for Enlightenment) Yoga is not purely physical activity. In fact it aims at uniting the mind, the body and the spirit through a philosophical and spiritual focus. The physical aspect of yoga, i.e the poses, stretches and  postures are only one of the 8 parts of yoga. While this is the most focused on aspect of Yoga in the west, it only touches the surface of the ancient philosophy  of yoga which is complete lifestyle and not a mere exercise routine. Meditation plays a very important role in Yoga (Read: The Importance of Meditation in Yoga and Our Lives). At the same time however, Yoga can also be interpreted or adapted as a fitness routine as you will see in Power Yoga: The Physically Intensive and Exercise Driven Modern Yoga. While there are yoga props used in some types of yoga like Iyengar Yoga, you can practice it with only a yoga mat.

Pilates
Pilates on the other hand is purely physical. It focuses on strengthening the entire body, increasing muscle control, improving flexibility and coordination through exercises centered around the abdominal muscles, lower back and buttocks referred to as ‘The Powerhouse’. Pilates teaches six principles – concentration, control, centering, breathing, flow and precision. This trains the body to move efficiently with minimal impact on the body. Some Pilates exercises are done on just a mat, however, specialized equipment is used in Pilates such as the Reformer, which utilizes pulleys, springs and weight resistance to build strength. The principle behind pilates is to strengthen the core powerhouse (abdomin, lower back and behind) and allowing the rest of the body to move freely, which is why all its exercises abdominal intensive. If the center is strong, it enhances everything from posture to agility.

So Which Is Better?
This question is subjective to what an individual is looking for. Yoga meets the needs of a person looking for a low-impact, body toning fitness exercise that improves balance and flexibility along with, the tranquility, relaxation and balance of mind, body and spirit. Yoga will definitely help you stay fit, be more energetic, happier and peaceful in your overall life.

If you’re looking for a dynamic workout sans the spirituality, then Pilates is just the thing for you. With core focus on strengthening muscles, improving posture, stabilizing and lengthening the spine, Pilates is an overall vigorous workout and fitness routine.

However to get the best of both world’s you can always combine the two and practice them in conjunction of each other. Get the stretch from yoga, the strength from pilates, that’ll improve your yoga postures. Breathing techniques from yoga, to help in a pilates sessions and the relaxing tranquility from yoga meditation. Who said you can’t have it all!

*Photo Credits:  photos by Kelly Loves Whales, natalia.sanmartin and gio50000 on flickr

For  special Yoga Apparel, yoga inspired clothing, comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

Chair Yoga: Getting Fit Without Getting Up

Usually people will always tell you to get off that couch or chair and get some exercise…but not for this type of yoga! Not formally a yoga but exercises adapted from Hatha Yoga asanas or poses, chair yoga is fast become widespread as a fitness routine aimed at people unable to participate in the traditional forms of yoga due to age or disabilities.

Chair yoga practices a number of yoga poses using a chair as a prop or for seating, in the case of the seated poses. The chair is primarily used to eliminate the difficulty of sitting on or getting up off the floor. This gentle form of yoga is a good way for people with physical limitations like arthritis, multiple sclerosis, carpal tunnel syndrome and hypertension as well as older persons unable to bend and perform complex maneuvers, to derive the many heath benefits of yoga with the practice of this simple yoga.

Unlike other more traditional types of yoga like- Ashtanga Yoga, Hatha Yoga and Iyengar Yoga, chair yoga is not spiritual but purely aimed at the physical and fitness aspects of yoga. It includes postures, exercises, breathing and ways of relaxation with the help of a chair. Apart from just sitting on the chair the chair is sometimes used as a prop to support other parts of the body for certain poses, in this way students with flexibility issues too can use a chair to modify poses until they improve their flexibility gradually.

Instructor Lakshmi Voelker-Binder, benefactor of chair yoga in an interview in 2005 described how she started the concept of chair yoga in the late 1980’s. One of her students developed rheumatoid arthritis at which was so severe that she had difficulty dressing herself or opening a car door — much less doing form poses on her hands and knees. Lakshmi was inspired to devise a modified form of yoga for her student and many like her so came up with teaching yoga poses with the help of a chair.  Over the years it has helped numerous people suffering from health and physical related issues to ease back into health and make gradual improvements in their fitness through the practice of yoga.

Today you will find chair yoga classes on offer all over the United States at senior fitness centers, retirement facilities, adult daycare centers and physical rehabilitation units. So don’t let age or flexibility stop you from practicing this advantageous form of exercise. Take up chair yoga and you’ll be reaping from it’s benefits even in your ripe old age!

*Photo credits: photos by myyogaonline, kahala, GWSA on flickr

Pranayama: 3 Yoga Breathing Exercises for Beginners

As we saw in our last post Pranayama: A Beginners Guide to Yoga Breathing, Pranayama involves breathing techniques and exercises to the control the life force (prana)  within our body. This is practiced in thousands of different ways and is known as the types of Pranayama. While breathing is normally an automatic process, the conscious regulation of air in and out of the lungs in the form of inhalation and exhalation both in respect of speed and time has a beneficial effect on the mind and the body. This is the aim of Pranayama. Of the various types of Pranayama, here’s a look a few types of pranayama (breathing exercises) for beginners which can be practiced anyone, anywhere, where distractions are minimal and if you have few minutes to spare.

Bhramari
Bhramari is a large bumble bee. This pranayama is named so because of the humming sound you make when exhaling. It has a very calming effect because of the vibration the humming causes and it helps in lengthening the breath.

• Start off in a comfortable seated position- padmasna, sidhasana or Vajrasana
• Close your ears with the balls of your thumbs and cover your eyes with your middle fingers applying a little pressure, elbows straight out. All sound from the outside should be closed off when you press your ears.
• The position of your index fingers is along your eyebrow bone and the other two fingers lightly covering the rest of your eye and just below the eyes.
• Take a deep inhalation.
• Slowly exhale, releasing air through your nose all the while making a humming sound that resonates in your head. You should feel the vibrations.
• Repeat 3-5 times and end with three simple breaths before releasing your ears and uncovering your eyes.

Kapālabhāti Pranayama (Cleansing Breath)
This exercise is known as the cleansing breath as it clears blocked nasal passages. It emphasis on exhalation leaves inhalation up to the natural reflex. It uses only abdominal breathing, that is breathing into the diaphragm. (*This exercises should be approached with caution for people with Blood Pressure as if it is done incorrectly one may feel lightheaded )

• Sitting upright in Vajrasana, place hands on your thighs.
• Gently exhale all of the air from the lungs then take a regular inhalation.
• Exhale through the nose, mouth closed with force rapidly in a short burst (like a sneeze) so your stomach squeezes in.
• Repeat twenty times, keeping a steady rhythm paying attention and emphasizing on the exhalation each time. Let the inhalation happen automatically. You should use your stomach muscles to exhale completely.
• Perform 8 to 12 Kapalabhati inhalations and exhalations for starters. This is one round. Slowly build up the Kapalabhati breaths taken in each round with practice to 30 times or 1 minute and then to 5 mins minutes.
• Repeat for 3 rounds.

Anulom Viloma (Alternate Nostril Breathing)
This Pranayama technique that directs the flow of Prana (life force) between the two sides of the brain and balances the body. It is a simple exercise for beginners that makes you feel balanced, relaxed and calm.

• Sitting in simple crossed leg or any comfortable seated position, fist your index and middle finger of one hand leaving the thumb, ring finger and pinky sticking out.
• Where the bridge bone of the nose ends close one nostril with the thumb. If you closed the right nostril, inhale deeply through the left nostril and count the time of inhalation.
• Closing the other nostril (left in this case) with the middle and pinky finger hold the breath for a few seconds
• Keeping the left side closed, release your thumb and exhale slowly through the right nostril. The exhalation counts should be higher than the inhalation.
• Once you completely exhale, inhale through the same nostril (right)
• Close both nostrils, hold breath and then release through the left side. Repeating this pattern.
• Continue alternating 5 to 10 times.

*Photo credits: photos by lululemon athletica, Bindaas Madhavi on flickr.

For  special Yoga Apparel, yoga inspired clothing comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

Pranayama: A Beginners Guide to Yoga Breathing

The Basics of Yoga Breathing and Pranayama

Pranayama is the practice of breathing exercises, one of the many parts of yoga. ‘Prana‘ translates into “life force energy” and ‘Yama‘ translates into “control or mastery of”. In other words, Pranyama is used to control, cultivate, and modify the art of breathing and energy balance. Pranayama involves breathing techniques practiced in thousands of different ways.

Most of the Yoga Pranayama exercises consist of 4 parts:
1. Inhalation – Puraka
2. Lungs full retention – Antara Kumbhaka
3. Exhalation – Rechaka
4. Lungs empty retention – Bahya kumbhaka

Many of the breathing techniques in pranayama vary the use of these 4 parts and in the earlier stages of learning the retentions are done lightly.

It is only through proper breathing that oxygen is supplied to the various parts of the body and vital organs. Since Pranayama with regular practice improves your breathing technique, it helps your organs which rely on oxygen function better.

Here’s a Short Guide to Pranayama for Beginners:

Traditionally Pranayama is practiced in the full Lotus Pose (left image). For beginners though this position is not easy to hold and it can make you stiff or uncomfortable. Since the basics of Yoga calls for concentration and to remove all thoughts especially distractions from your mind, it’s best to start your pranayama exercises on a chair, till you learn the lotus position and are completely comfortable holding it for long periods of time (for which you need to do some stretching exercises before taking the seated position).

Choose a nice seat that prompts you to sit upright. Since most seats naturally make you slouch, put a cushion behind your lower back so that your spine curves forward pushing your shoulders back. Allow a little looseness in your posture so that the muscles around the chest and torso have plenty of room to move and expand. Pay attention to your sitting position during the exercises as it’s very easy to start slouching and loose the right posture. Remember there should always be space between the front of the belly and below the navel.

This is the first step to Pranayama. Your Inhalation must be slow and controlled. When inhaling listen to the sound. Keep it smooth and harmonious so that the air enters at a steady rate throughout the inhalation.

Try to inhale deeply but stop when your chest or mind feels any strain. In fact your should try to stop just short of your deepest boundary because of tension or too much pressure. Never forcefully try to deepen your intake. Respect your limits and know when to stop. Your capacity with gradually increase with regular practice.

Antara Kumbhaka means full container. It refers to the part of the breath when the lungs are full of air. It can be done passively or with a positional lock called Jālandhara Bandha. It is done by raising the rib cage up and placing the chin down thereby cutting off the flow of air and energy from the base of the neck.

Introduce the technique after your inhalations have been mastered and harmonized rhythmically. Once the lungs have filled with air cease forcing it in. When the lock is performed the air is trapped and gripped. This causes more pressure as the expansion is decreased by the lock. It sometimes feels as though you are still taking in air.

Antara kumbhaka is essentially holding the breath and allowing time to pass as the lungs change direction. These again like everything in Yoga becomes easier to do with practice.

There is quite an art to exhalation. When exhaling listen to the sound. Like finely tuning a musical instrument the sound is carefully adjusted so that its vibration is perfect throughout exhalation.

If you feel strain at any time during exhalation relax and break the breathing technique. Take easy breaths until you feel relaxed then continue.

Just as in inhalation this process must be slow and controlled. You could even keep count in your head if it helps.

Bahya Kumbaka refers to the time after exhalation and before inhalation. It is the time when the lungs have little or no air. In advanced yoga the lungs are completely emptied but for beginners it is much more fruitful to allow a little air to remain in the lungs.

During Bāhya kumbhaka a lock can be performed called Uddīyana Bandha. In this lock after exhalation the lower abdomen and diaphragm are then drawn upwards in a vacuum. The rib cage is raised creating a little space around the heart.

These 4 parts are the basic of any Pranayama exercise. It’s important to practice each part carefully paying attention to your position of both your outer body and posture and as bizarre as it may sound, your inner organs as well. Be aware of your organs their capacity and if you concentrate and are focused you’ll understand this is possible.

With practice your capacity will increase gradually. You’ll notice your inhalation deepen, your retention will be easier and longer with out the need of any locks and your exhalation will lengthen.

*Photo Credits: photo by odysseyfx on flickr.

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Myth Buster: Yoga Myths Debunked

Clearing Common Misconceptions About the Practice of Yoga

There’s a lot of common talk, notions, assumptions and mistaken beliefs about Yoga, keeping people from trying it for the first time. But, just like other myths, a little knowledge on the subject can dispel the misconceptions and clear the air. Here’s a look at some Common Yoga Myths:

#1. Yoga Is A For Physical Exercise Only
This myth stems from the most widespread misconception of Yoga . A major contribution to this image of yoga lies in the fact that most information on the subject is always accompanied by a picture of a person twisting one’s body into an intricate pretzel or doing headstands or balancing acts. Well, it is hard to show the bigger picture of yoga with a photo, which is a school of thought that includes physical, mental and spiritual practices to bring about a complete balance in a person for their well being. The physical aspect of yoga called Asanas (yoga poses) is only 1 step of the 8 Limbs of Yoga. (Read more in: The 8 Steps of Yoga- A Spiritual Quest for Enlightenment). This disciplined path is chosen for the purification of our attachments to the temporary material world of form in search of greater spirituality and truth (which doesn’t mean it can’t be used to get you Madonna like arms and physical workout). This leads to the second misunderstanding about Yoga…

#2. Yoga Is Religious
While yoga plays an integral role in religions like Hinduism and Buddhism, it is not a religion in itself. Yoga is a 5,000 year old practice of meditation and lifestyle of greater consciousness which some may choose as a path to God, which ever they may believe in. In other words, Yoga is a path to spiritual consciousness or away to quiet the mind and connect with one’s inner-self.

#3. Yoga is Best Left to the Young and Fit to Practice.
This again comes from the misunderstanding that yoga is merely physical. When we hear the word Yoga many people have the fixed image of a thin, well toned woman contorting her body in a way we would think fit for Cirque Du Soleil. While yes, yoga requires some flexibility it doesn’t mean if you’re as flexible as a carrot stick you can’t practice yoga. In fact the flexibility comes eventually with the practice of yoga asanas and in the meantime there are hundreds of poses to get you there. Yoga is not competitive nor comparative, which is why you’ll notice the lack of mirrors in a yoga classroom. Each individual is different with different physical limitations. One may find certain yoga poses easier than others, but the most important is achieving proper body alignment in each posture. Poses can always be modified to make them more accessible. The Use of Props in Yoga is a great way of overcoming our physical while getting the best from each pose.

As for age, it plays no part in Yoga. The misconception that younger people are more fit and flexible than older folk is a myth dispelled by yoga teachers themselves. The most famous Yogis and Yoginis are not what you would call young, yet the perform and teach just the same proving older people can have the same level or more dexterity than youth. Yoga in fact is good for the problems that come with age like arthritis, blood pressure it’s what can helps us to age well, battle health issues and improve immunity.

#4. To Practice Yoga You Must Be a ‘Health Freak’ and Turn Vegetarian.
This is just not the case. This notion of Yoga is for “those earthy-crunchy weirdos” or “hippies” couldn’t be more from the truth. Yoga is practiced by millions of people and a huge number aren’t vegan or vegetarians even. Usually the people that turn to Yoga are looking for a healthier lifestyle and a spiritual quest. While vegetarianism is consistent with the non-violence which yoga advocates, many people turn to vegetarianism for the health benefits validated by the mainstream medical community to double it up with the health benefits of practicing yoga. It’s in no way a requirement or even asked of anyone choosing to practice yoga.

#5. Yoga is a Woman’s Activity
Yoga actually originated among men in India about 5,000 years ago. One look at World’s well-known yogis- Patanjali, B.K.S. Iyengar, Baron Baptiste, Bryan Kest should dispel this one. Yes, 72% of Yoga practitioners today are women and that makes it intimidating for a man to join a class, however most men that overcome the initial nerves will vouch that Yoga is a great great way to work out physically as well as bring about a balance in their lives, keeping them centered. After all, not just women look for peace of mind, good health and inner calm. So leave out the gender stereotyping when it comes to yoga.

So, let go of all these notions, assumptions and mistaken beliefs of Yoga holding you back from trying yoga for yourself. Grab a yoga mat and give a class a try! You’ll experience first hand the holistic benefits of yoga.

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* Photo credits: photos by Kelly Loves Whales, domananda, apolaine, milopeng on flickr.

For  special Yoga Apparel,  yoga inspired clothing comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

 

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