Boost Your Energy with Yoga

In our previous article Boost Your Mood, we wrote about various ways to consciously lift your spirit and get you out of a slump. When you’re feeling gloomy or stressed, yoga, as a holistic science, does wonders to alleviate any mental and emotional blockages as well as physical. Here are some classic yoga poses that will help fight fatigue, boost energy and make you feel great.

Here are some yoga poses that will help

Adho Mukha Svanasana or downward facing dog

An excellent stretch that will rejuvenate the body and mind, by stimulating the central nervous system.

• From a position of all fours with your wrists under your shoulders and knees in line with your hips. Curl your toes under and lift your backside towards the ceiling.
• Elongate the spine and straighten the knees, spreading the fingers evenly and pushing down from your forearms.
• Let your head hang and try lowering your shoulder blades and broaden the collarbone. Look at your stomach.
• Pay attention to stretching the thighs and arms but using the abdominal muscles to keep the weight off them look towards your feet making this a resting pose.
• Try lowering your heels to the floor as much as you can.

Uttanasana or forward bend

Maximise your stretch and loosen up tight and tired muscles.

• From a basic standing pose or Tadasana, exhale and hinge forward at the hips towards the ground.
• Allow the head to hang, and place your palms flat on the floor near the feet.
• As you breathe in this position, with each exhale release a little more fully into the forward bend.

Virabhadrasana or Warrior II Pose

Named after a fierce warrior, this powerful pose will strengthen the body and improve mental capacity.

• Starting with your legs wides apart arms stretched out, turn your right foot to the right, keeping your hips and arm facing straight ahead.
• Start bending the right knee till your thigh is parallel to the floor.
• Keeping the shoulders directly inline with the hips, look over your right hand, reaching out with the fingertips of both hands.

Pavanamuktasana or wind relieving pose

This pose eliminates gas trapped inside the large intestine, aiding digestion and circulation.

• Inhale and raise one or both your legs so they are perpendicular to the torso.
• Bend the leg or legs in the knees keeping them together with toes touching.
• Keep the belly pressed with the thighs and clasp the folded legs with both your hands.
• Now bending the neck, raise the head and fix the chin between the knees.

Balasana or Childs pose

Many will admit to doing the child’s pose when they’re in a funk. It’s what I call a nourishing pose, almost foetal in nature that relaxes the body and regulates blood circulation.

• Kneel on the floor bringing your knees to hips width.
• Lean forward, bringing the torso to rest on the thighs and keep the forehead to the floor.
• Arms may be stretched forward in front of the head or backwards towards the feet.

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Photo credits: Kelly Loves Whales, myyogaonline, Piez, monathematrix, tarnalberry, on flickr

Bikram Yoga: Hatha made Hot

Bikram yoga, often also called hot yoga, may have started as a fad but is proving its longevity as a non conventional yoga form with specialized studios popping up all over the country.

Bikram yoga is derived from Hatha yoga, and is a series of twenty six yoga poses ideally practiced in a room heated to 105°F with a humidity of 40%. The Bikram yoga poses and method were selected and developed by Bikram Choudhury from whom it gets its name.

Thousands of practitioners the world over are breathing, stretching and maintaining poses in properly heated Bikram studios known as ‘torture chambers’. The reasoning behind the high temperature is that the warmer the body, the more flexible it is while the sequence of twenty six different postures are said to increase circulation and pump oxygen to every single organ and inch of the body, warming and stretching muscles, ligaments and tendons, in the order in which they should be.

Bikram teachers attest that 105°F is the optimal temperature for a practitioner to perform a posture with ease. Bikram Yoga employs heat to also further that detoxifying process, as the body’s impurities are flushed out of the body through the skin when a person sweats profusely. It employs a method known as the tourniquet effect, cutting off the blood supply in arteries and veins, creating pressure and causing blood to rush when released. Plus as anybody who practices Hatha yoga would agree the yoga itself makes a person feel pretty great, the heat being an added benefit especially in cooler climes.

The Bikram method uses both pranayama and postures, listed below. An 90 minute class would ordinarily have the entire sequence repeated twice.

1. Standing Deep Breathing or Pranayama
2. Half Moon Pose or Ardha-Chandrasana
3. Hands to Feet or Pada-Hasthasana
4. Awkward Pose or Utkatasana
5. Eagle Pose or Garurasana
6. Standing Head to Knee or Dandayamana-Janushirasana
7. Standing Bow Pose or Dandayamana-Dhanurasana
8. Balancing Stick or Tuladandasana
9. Standing Separate Leg Stretching Pose or Dandayamana-Bibhaktapada-Paschimotthanasana
10. Triangle Pose or Trikanasana
11. Standing Separate Leg Head to Knee Pose or Dandayamana-Bibhaktapada-Janushirasana
12. Tree Pose or Tadasana
13. Toe Stand or Padangustasana
14. Dead Body Pose or Savasana
15. Wind-Removing Pose or Pavanamuktasana
16. Cobra Pose or Bhujangasana
17. Locust Pose or Salabhasana
18. Full Locust Pose or Poorna-Salabhasana
19. Bow Pose or Dhanurasana
20. Fixed Firm Pose or Supta-Vajrasana
21. Half Tortoise Pose or Ardha-Kurmasana
22. Camel Pose or Ustrasana
23. Rabbit Pose or Sasangasana
24. Head to Knee Pose and Stretching Pose or Janushirasana and Paschimotthanasana
25. Spine-Twisting Pose or Ardha-Matsyendrasana
26. Blowing in Firm Pose or Kapalbhati in Vajrasana

Those who are interested in doing Bikram yoga should note that this is a high intensity yoga workout, and it’s best to try before you buy as it made not be tailored to everybody’s yogic sensibilities.

Some essential advice

• It is important to learn from a certified Bikram yoga instructor as they are versed in the appropriate training and knowledge to teach it effectively and safely.
• Invest in good quality yoga apparel. Less is more as the high temperature suggest less
• Carry your own yoga mat and towel to classes as you will be sweating buckets and sharing is out of the question
• Make sure you drink adequate water before and after class although many studios will allow you to keep water on hand. Dehydration is a common problem for Bikram practitioners. Being hydrated will also aid you in flushing out the toxins and enough water will also help you tolerate the heat better.
• It’s a good idea to eat before class, but not in the two hours prior. Minerals such as sea salt and potassium will keep you from feeling dizzy and nauseous.
• If you have health or heart problems, consult your doctor before signing on.

*Photo credits: photos by DennisSylvesterHurd, Ron Sombilon Gallery, GraceD on flickr.

This article is brought to you by YogacaraShop.com – your source 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

Detoxify Your Body Inside and Out The Yoga Way

Cleansing Yoga Practices

The main ideology behind yoga is bringing about a balance of mind, body and soul in order to experience the ultimate awareness of the divine or as it’s sometimes known, to attain enlightenment. To achieve this one needs to detoxify the mind of material and worldly goods, cleanse and strengthen the body and attain a higher level of self consciousness that allows one to surrender themselves completely in order to be brought closer to God.

There are several yoga cleansing practices and rituals that clean out different parts of your body including what cannot be seen on the outside. While in true Yoga practice this is just a step to a larger more spiritual aspect, these yoga cleaning techniques have immense health and medical benefits. that include-

• improvement of immunity by elimination of toxins.
• flushes out the parts of the body that would otherwise not be washed (like the digestive system, the sinus and the airways)
• the massaging effect brought to some areas through cleansing postures, improves blood circulation for proper assimilation of nutrients throughout the body and stimulates the effective working of various Organs.

The Different Types of Yoga Cleansing

Hatha Yoga Cleansing
In Hatha Yoga cleansing system called Shatkarmas involves 6 cleansing practices or techniques targeted to specific parts of the body. These detoxification practices from Hatha yoga are widely popular and followed by millions to . They are-

1. Neti (Nasal Cleasing): This is the process of purifying the breathing path from the nostrils to the throat. Jala Neti (nasal irrigation) is the most popular of these cleaning practices and is a simple yet powerful technique which works wonders for chronic sinusitis, allergies and in several cases Asthma. Neti is divided into Jala Neti (using water), Dugdha Neti (using milk), Ghrita Neti (using ghee), Swamootra Neti (using ones own urine), and Sutra Neti (using a thread). (Read: The Wonders Of Jala Neti: A Yoga Nasal Irrigation Technique)
2. Nauli (abdominal cleansing): In Nauli, cleansing is focused on the abdominal region and uses massaging techniques and churning. The abdominal purification process in Nauli invovles three stages- Madhyama Nauli (central contraction), Vama Nauli (left contraction), Dakshina Nauli (right contraction), and rotational Nauli.
3. Dhouti/Dhauti:These are cleansing techniques for different parts of the body, but do not all involve literal washing. However, they are aimed at detoxifying your body and stimulating the digestive system. Dhauti consists of Chaksua Dhauti (eye cleansing), Karna Dhauti (ear cleansing), Jihwa Dhauti (tongue cleansing), Kapal Randhra Dhauti (scalp cleansing), Danda Dhauti (cleaning the esophagus), Vatsara Dhauti (stomach cleansing with air, also called Bhujangini Mudra), Vaman Dhauti includes Kunjal Kriya (stomach cleansing with water) and Vyaghra Kriya (emptying the stomach of excess food), Vastra Dhauti (stomach cleansing with cloth), Vahnisar Dhauti (same Agnisar Kriya or stomach massage), Varisara Dhauti also called Laghoo and Poorna Shankaprakshalana (washing from mouth to anus with water), Moola Shodhanam (cleaning the anus). Dhoutis are a type of shuddhikriya*.
4. Bhasti (colon cleansing): Used in treating digestive disorders and bowel problems, Basti involves the introduction of liquids such as water, oils, herbal concoctions and milk or air through the anus or vaginal orifice in order to clean the lower part of the body. It is not an easy technique and should only be administered by a trained practitioner.
5. Kapalbhati: Aimed at purifying and vitalizing the frontal lobe, kapalbhati is either done by air (Pranayama Kapalbhati) or water (Jala Neti stages 2 & 3). Kapalbhati, with air, cleanses the windpipe and in the process, the frontal lobes of the brain are influenced in a good manner. It is also a powerful method of waking up the mind.
6. Trataka: Trataka sharpens the psychic and optic ability by visualization on a particular object or thought. It is the steppingstone between physically oriented practices and mental practices, which leads to a higher state of awareness.

Shuddhikriyas and other yoga cleansing processes
Kunjal Kriya (stomach cleansing)- This method known as back-flushing, cleanses the upper digestive and the respiratory systems by eliminating any toxins on the mucus lining of your abdominal system.

Shankhaprakshalana (intestinal cleansing)- This is the practice of cleaning the whole digestive tract. Poorna (Full) shankhaprakshalana is a hatha yoga practice that involves drinking salted water and performing a series of asanas. Laghoo (short) shankhaprakshalana is a shatkarma technique, which involves drinking water and expelling it through the stool to clean the intestines.

Nasagra Drishti (mind purification)- Nasagra Drishti is a process of purifying the mind. Sitting cross-legged or in the Padmasan position, one fixes the gaze on the tip of the nose.

*Suddhikriyas- Shuddhikriyas are a group of different cleansing techniques, not meant to be practiced daily. They are used when cleansing is needed. Agnisardhouti, vamandhouti, kapalbhati, jalaneti and nasagra drishti are all types of shuddhikriyas.

More in… Yoga Cleansing and Purification Techniques Explained

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*Photo Credits: photos by Kukhahn Yoga, danmachold ,yogadad on flickr

Yoga Cleansing and Purification Techniques Explained

In our previous post we saw the The Different Types of Yoga Cleansing Practices and what part of the body they are aimed at. Here’s a closer look at some of those  yoga cleansing techniques and how they are performed. However, this is a mere guide for better understanding of the body cleansing techniques and should only be attempted under the physical instruction and guidance from a yoga professional as if performed incorrectly can cause serious damage to your internal organs and systems.

Vamana Dhouti or Kunjal Kriya (Stomach Cleansing)
In this cleansing practice the stomach is flushed by drinking several glasses of saline water on an empty stomach, the first thing in the morning. You then consciously induce a vomiting reflex to regurgitate the water ingested. The fore or index finger, middle finger and the small finger of the right hand is used by inserting it in your mouth and pressing a little at the end of the tongue to gag.

As revolting as this method sounds, it’s not as bad or unpleasant, unlike actually throwing up food or something not agreeable to the stomach. The water usually comes out clear in gushes removing any remnant food and also helps replace the mucus lining. In short by performing this cleansing ritual the stomach and the esophagus are washed clean of any impurities from the inside.

Shankaprakshala (Intestinal Cleansing)
There are two types to this hatha yoga cleansing practice -Poorna shankhaprakshalana (full version) and Laghoo Shankhaprakshalana (short version). In the short version, one starts by gulping down 2 glasses of warm salty water (some add lime juice to the solution) followed by the performance of 6 yoga specific poses which are repeated 6 times each while drinking more of the saline solution. Usually, by the time 6 glasses have been drunk a strong bowel movement should be felt (if not the process is continued). The water drunk along with the exercises is said to wash put all matter from the stomach and small intestines. You’re not supposed to eat anything for at least half and hour after the cleansing, other than that the short version has no specific dietary restrictions and is not as thorough as the full version.

In Poorna shankhaprakshalana, one keeps drinking and exercising, drinking and exercising the same set of 6 asanas until you pass out water as clear as when you drank it. While it differs from person to person, it’s a long process involving anywhere between 20-50 glasses of the salt water solution and must be performed under strict guidance from and experienced yogi. Poorna Shankaprakshalana is an extensive and detailed practice which disagreeable consequences if not performed correctly. However, under the proper guidance this technique not only cleanses the gastro-intestinal tract but purifies the whole body as a strict diet and restricted activity and rest is followed according to guidelines, in order to restore the intestinal activity gradually. If the correct diet and rules are followed, the full effect of shankhaprakshalana is then felt during a two week period.

After completing the flushing of the intestines in both versions, kunjal kriya and neti kriya are usually performed.

Kapālabhāti  (Cleansing Breath)
It involves cleaning the wind pipe and is also meant to have a good effect on the frontal lobe of the brain. Kapalbhati is also known as the cleansing breath and helps clear blocked nasal passages well. The performance of kapalbhati by air emphasis on exhalation while leaving 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.

Jala Neti or Jalneti (Nasal irrigation)
Jala Neti is the most popular of the cleaning practices and is a simple yet powerful technique which works wonders to purify and clear the breathing path from the nostrils to the throat as well as sinuses. For more details and the method to perform Jalneti (which is simple can can be tried even at home), read- The Wonders Of Jala Neti: A Yoga Nasal Irrigation Technique

This article is brought to you by YogacaraShop.com – your source 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

*Photo Credits: photo by prolix6x on flickr

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

This article is brought to you by YogacaraShop.com – your source 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

Energize Your Body & Soul with these Different Types of Yoga

The term Yoga is commonly used to refer to the practice of physical postures or poses, which in reality is only a small part of the more complex ancient discipline that is – YOGA.

Yoga is a school of thought, originating from India  and includes physical, mental and spiritual practices to bring about a complete balance in a person for their well being. Over the years, a number of different types of yoga philosophies have developed, which  more stress on the physical, mental or spiritual aspects more than the others. Recently in the United States the most common style of Yoga adopted focuses purely on the physical benefits of yoga in the form of Power Yoga. Some people find that the physical practice of yoga becomes a gateway into a spiritual exploration, while others just enjoy a wonderful low-impact workout that makes them feel great. Whatever you are looking for, there is a Type of Yoga to suit your needs.

Here’s a look into the most popular types of Yoga-

Classic Yoga’s

Hatha Yoga
The most popular form of yoga in the western world. Hatha yoga is often practiced solely for its physical benefit. It uses asanas, which are the physical postures or poses of yoga. This 15th century form of yoga is believed to purify the physical body and bring strength in order to lead to the purification of the mind.

Along with Asanas (poses), Hatha yoga includes breathing exercises (Pranayams), meditation and purification procedures known as ‘Shatkriyas‘. Hatha yoga is not just about stretching as many people mistake it for, it develops both strength and flexibility and each pose has specific physical benefits. Hatha Yoga with its many modern variations is the style that many people associate with the word “Yoga” today.

Ashtanga Yoga
Also known as Patanjali’s Ashtanga Yoga or Raja Yoga, is one of the earliest types of yoga. Started around 5000 BC, Ashtanga yoga follows an eight fold path formulated by Patanjali also known as the eight limbs of yoga mainly- Yama (moral code towards others); Niyama (personal discipline);
Asana (ashtanga yoga postures); Pranayama (yoga breathing); Prayahara (withdrawal of senses); Dharana (concentration); Dhyan (meditation); Samadhi (salvation).

As you see out of the the 8 limbs, only one involves the physical performance of yoga postures. Each of the limbs builds off each other in order, with an aim of achieving a healthy and fulfilling life. The benefits of this yoga practice is more than just the physicality found in Hatha yoga, it applies to everyday aspects of life and is more of a complete way of living rather than a short practice.

Karma Yoga
Many people are familiar with the term Karma, but how many know that it’s a type of yoga. Karma or ‘discipline of action’ is the conscious practice of those actions that bring the most amounts of good and the least amount of evil as it is believed the result of that action will reciprocate yours. This discipline of yoga dates back to before 800 BC and is a spiritual path that dedicates actions to God.

Jnana Yoga
Jnana yoga is a type of yoga that focuses on knowledge. Jnana Yoga includes knowing oneself that leads to self-realization, control of the senses, developing an indifference or detachment from objects, concentration, attainment of tranquility and ultimately bliss.

Pranayama Yoga
The literal meaning of the Sanskrit word Pranayama is ‘restraint (ayama) of breath (prana)’. It is the practice of breath control and breathing techniques. Since air is considered the breath of life or vital force responsible for life, it’s control into the various parts of the body especially the mind is said to help attain higher states of awareness. On a scientific level pranayama techniques are believed to be beneficial in treating a range of stress related disorders, asthma and oxidative stress.

Swara Yoga
Swara yoga focuses on controlling and manipulating the flow of breath in the nostrils. The word swara means “the sound of one’s own breath” and this form of yoga involves studying the nostril’s breath flow at all times of the day and seasons. It uses Pranayama or ‘breath control’ exercises as a part of a more precise and extensive focus on nose breathing.

Modern Yoga’s

Iyengar Yoga
Developed by the living yoga master B.K.S. Iyengar (now age 91), this modern adaptation of Patanjali’s Ashtanga yoga and Hatha yoga, uses props such as belts, cushions, blankets and blocks as aids in performing asanas (postures). This style of Yoga is said to promote strength, icrease flexibility, endurance, balance and stamina through coordinated breathing and poses that require precise body alignment. Iyengar Yoga is one of the most popular types of yoga taught today.The poses are performed at a slow pace and are generally held longer than in other styles of yoga making it especially good if you’re recovering from an injury.

Power Yoga
The American interpretation of ashtanga yoga aimed at a physical workout is what has come to be known as Power Yoga. This fitness approach to yoga is a sweat-producing, muscle-building series of yoga asanas (poses) that flow into each other without the usual pauses between the poses practiced in traditional yoga. Power yoga is also breath-synchronized and the fluent movements from one pose to another create an almost aerobic workout feel. Power yoga’s popularity as a way to workout has made is a common option in the gyms of America.

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* Photo Credits: photos by lululemon athletica, myyogaonline, milopeng, apolaine on flickr

This article is brought to you by YogacaraShop.com – your source 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