Welcome back to Yogarsutra Healing Studio, where we explore the art of mindful living. Today, we’re delving into a breathwork technique that might just elevate your entire being – CLAVICLE BREATHING.”

WHAT IS CLAVICLE BREATHING

“So, what exactly is clavicle breathing? 

Clavicule breathing is a breathing technique that emphasises the expansion of the upper chest or the clavicle region during inhalation.”

This breathing technique is best done in a seated meditative posture like Sukhasana or Lotus Pose.

In case you have problem in sitting on the floor, you can sit on the chair.

Yogis used this technique for highest yogic practices like Dharna and dhyana. 

This is also an immensely helpful practice for students to enhance their learning abilities.

To be precise clavicle breathing is the third level of dirgha Pranayama, i.e. three parts breath also known as full yogic breathing. 

“Full Yogic breathing is a combination of abdominal breathing, thoracic breathing, and clavicle breathing.”

Therefore, it is important to learn about abdominal breathing and thoracic breathing properly before practising clavicular breathing.

In case of abdominal breathing, abdominal movement is involved, thoracic breathing engages the thoracic or chest region of the body, whereas the clavicular breathing involves rhythmic movements in upper lobes of lungs.

Learn more about abdominal breathing here and thoracic breathing here.

In daily life clavicule breathing is useful after certain strenuous ,activities like running marathons, cardio exercises, obstruction in airways which has asthma.

It works fabulous in controlling breath and finding the right kind of breathing habits to increase oxygen intake.

Clavicle breathing is not only easy but can be done anytime especially if you wish to cool down your nervous system and activate the parasympathetic nervous system.

This kind of breathing requires a subtle alignment of all kinds of senses such as feeling and hearing. You can feel the moment at the shoulders and clavicle with full awareness.

 Being aware of your breathing can slow down the rate of respiration and establish a relaxed rhythm of breath.

Benefits Of Clavicular Breathing

It provides an appropriate amount of oxygen really quickly for the athletes and for the people suffering from different kinds of breathlessness symptoms such as in asthma.

Asthma might cause allergies in the airways and lungs, this Pranayama helps to strengthen lungs and its capacity, this further facilitates deep breathing.

With the stronger clavicular muscles the upper lobes of the lungs get a more adequate amount of oxygen.

When this breath work is done with full awareness on shoulders and collarbone area the surrounding muscles relax and may ease frozen shoulders.

Clavicular breathing also helps to increase focus and help to clear the mind and pave the way for meditation.

Clavicular breathing focuses on the entire area of the neck and shoulders which in turn stimulate the throat chakra and crown chakra which brings balance to the endocrine system addressing issues related to thyroid conditions.

 Regular practice of clavicle breathing can keep your lungs well ventilated and prevent from the various lungs infections.

Pregnant women might face problems with breathing due to hormonal changes. 

Clavicular breathing supports in immediate oxygen supply whenever the body lacks energy in the form of prana.

However this practice should be done along with the abdominal breathing to utilise the full lungs capacity.

So always start with abdominal breathing followed by thoracic breathing and finally clavicular breathing.

This is how you can utilise your lungs capacity at its maximum.

This breathing is also highly recommended for the students to combat anxiety, depression and migraine pain.

If you want to know in detail, here are some more fantastic real life benefits of clavicular breathing; 

or you can skip this section.

 STRESS RELIEF

 Clavicle breathing engages those upper chest muscles, helping release tension and promoting a sense of calm.

 ENHANCED FOCUS

 The extra oxygen hitting your upper lungs can revitalise your brain, making it a fantastic tool for moments requiring heightened concentration.”

QUICK ENERGY BOOST

Need a bootstrap pick-me-up? 

Clavicle breathing can give you a rapid infusion of oxygen… 

“Waking Up Your Body And Mind”.

How To Clavicle Breathing 

Let me show you how it’s done. 

But first…

As you breathe in, visualise and feel your upper chest rising, allowing your collarbones to lift. It’s like your breath is reaching for the sky.

Here’s a step by step guide on how to master Clavicle Breathing.

Sit Or Stand Comfortably

  Find a relaxed position. 

Sit cross legged on a yoga mat or on a chair or stand with your shoulders relaxed.

Place your hands on your clavicles

•  Gently rest your hands on the collarbone area, just above your chest.
• Inhale Slowly Through Your Nose.
•  Take a slow, deep breath through your nose. Feel your chest and collarbones rise.
• Exhale slowly through your mouth.
• Release the breath slowly through your mouth, allowing your chest to gently fall.
• Focus on the clavicle movement.
• Pay attention to the subtle rise and fall of your clavicles. They should move upward as you inhale and downward as you exhale.
• Avoid using your shoulders.
• Try to minimise shoulder movement. 
• Let the clavicles guide the breath without lifting your shoulders excessively.
• Repeat for several breaths.
•  Continue this clavicle breathing pattern for a few breaths, maintaining a slow and controlled rhythm.
• Combine with diaphragmatic breathing.
•  For a fuller breath experience, combine clavicle breathing with diaphragmatic breathing.
•  Inhale, allowing your abdomen to expand, then let the breath fill your chest and finally reach your clavicles.
• Relax and observe. 
• After several breaths, relax and observe how you feel. 
• Clavicle breathing can bring awareness to the upper chest and promote a sense of calm.
• Use clavicle breathing when you need a quick relaxation technique or want to focus on the upper chest area.
•  It’s a simple practice that can be done throughout the day to promote mindful breathing.

Wrapping Up- Clavicular Breathing

You must be clever enough to utilise the full benefits of clavicular breathing!

 However, it should not become automatic and habit forming.

When this type of breathing becomes automatic, and the body adjusts volume and rate as it does in diaphragmatic breathing. 

Chest breathing might negatively damage the muscles in the neck, chest, and shoulder area to become tight and weak. 

This might impose a serious problem in long terms as the lungs are given less room to expand or contract and that the body must work harder.

 As breath volume is lowered, respiration rate must be rapid in order for the body to maintain balance. 

From this you can realise that chest breathing can create stress and vice versa.

However, a regular time bound practice of this breathing can bring a number of above described benefits.

INCORPORATING CLAVICLE BREATHING INTO YOUR ROUTINE

“Now, how can you bring clavicle breathing into your routine? 

It’s simple. You can do it seated, standing, or even integrate it into your yoga practice. Find what feels right for you.”

“And there you have it – the art of clavicle breathing. It’s not just a breath; it’s a pathway to a calmer, more focused, and energised you. 

If you found this post helpful, don’t forget to hit that like button and subscribe for more mindful living tips. Until next time, breathe deep and live mindfully. 

The post Breathe Up: How To Clavicle Breathing for Mind and Body Bliss, Asthma Relief appeared first on yogarsutra.

If you're looking to enhance your lungs capacity and overall respiratory health, you're at the right place. Here’s an exciting topic for you – How to thoracic breathing and its health benefits.

"Ever wondered about "the powerhouse" that your lung capacity is? It's like the fuel tank for your breath, and when you go all out in taking that deep inhale, you're tapping into what we call total lung capacity (TLC). For the average humans, that's cruising at about 6 liters.

But here's the fascinating part – your age, gender, how you're made up in height, weight and width... and even the ethnic background play a part in giving each of us our unique lungs capacity range.

It's like our breath fingerprint, cool, huh?"

P.S.- If you love this post, don’t forget to Download Our app “Yogarsutra Healing Studio”for free to get access to more videos on pranayamas and their health benefits, customised one-on-one yoga classes, many free and discounted yoga courses, PDF downloads and free ebooks. In order to Heal your lifestyle created mental and physical diseases, download our app by clicking here.

Now, let's get started with this comprehensive guide on thoracic breathing.

Understanding Thoracic Breathing

"First let us understand, what exactly is thoracic breathing?

 It's a breathing technique that focuses on the expansion and contraction of the chest, involving the ribcage and upper lungs. 

Unlike abdominal breathing, which emphasizes on the movement of diaphragm, thoracic breathing targets the upper part of your respiratory system.

 Benefits of Thoracic Breathing

Now, let us see the major health benefits of thoracic breathing. Thoracic breathing helps increase lungs capacity, improve oxygen intake, and even reduces stress by engaging the parasympathetic nervous system. 

While it's essential to have a balanced breathing pattern that includes diaphragmatic breathing, thoracic breathing can offer the following specific health benefits:

Improved Lung Capacity

Thoracic breathing emphasizes the upper part of the lungs, which can enhance lung capacity.

 This increased capacity allows for more efficient oxygen exchange and can be beneficial for individuals engaging in activities that demand higher respiratory effort.

Enhanced Oxygenation

 By focusing on the chest area, thoracic breathing can bring in more air per breath, increasing oxygen intake.

This can be particularly advantageous during times of increased physical exertion or when a quick energy boost is needed.

Stress Reduction

Thoracic breathing can contribute to stress reduction by releasing tension in the chest and upper body. This style of breathing is often associated with a relaxation response, making it helpful for managing stress and anxiety.

Improved Posture

 Thoracic breathing encourages an awareness of the chest and ribcage, promoting better posture. 

The act of expanding the rib cage during inhalation can contribute to an open chest and upright posture, reducing strain on the neck and shoulders.

Strengthening Respiratory Muscles

Thoracic breathing engages the intercostal muscles between the ribs. Regular practice can contribute to the strength and flexibility of these muscles, supporting overall respiratory function.

Increased Alertness

 The quick exchange of gasses associated with thoracic breathing can provide a rapid influx of oxygen, promoting alertness and heightened awareness. 

This can be advantageous in situations requiring increased focus and concentration.

Support for Certain Yoga Practices 

In yoga, thoracic breathing is often incorporated into specific practices, contributing to the expansion of the chest during various postures. 

This can enhance the overall benefits of yoga, such as increased flexibility and mindfulness.

So, let's understand the right way of doing thoracic breathing.

How To Thoracic Breathing 

•  Start by sitting comfortably in a cross legged position.
• Put one of your hands on your chest. 
•  Inhale deeply, expanding your chest as much as possible. 
• Hold for a few seconds, then exhale slowly.
• Repeat this for several breaths."

Tips for Better Thoracic Breathing

 To make the most of the thoracic breathing, always consider doing it on an empty stomach and in a relaxed mood, preferably with a short yoga practice.

Also follow these few more tips:

Good Upright Posture 

   Maintain good posture. Sit erect  allowing your lungs to fully expand without restriction.

 Practice Consistently

   Incorporate thoracic breathing into your daily routine. Consistency is key to reaping the benefits."

Wrapping Up- How To Thoracic Breathing 

Thoracic breathing can significantly improve lungs capacity and overall respiratory health. 

While thoracic breathing offers these advantages, it's crucial to balance it with diaphragmatic breathing for a comprehensive respiratory approach. Incorporating a variety of breathing techniques into your routine can contribute to overall respiratory health and well-being.

I've covered the techniques and tips with major health benefits.

Now it's time for you to give it a try! Remember, taking those slow and deep breaths. If you found this post helpful, share it with anyone looking to boost their lungs function. 

If you have specific health concerns or conditions, it's advisable to consult with a healthcare professional or a qualified health and nutrition coach  for personalized guidance.

"If you have any questions or want to share your experiences with thoracic breathing, leave a comment down below. And as always, take care of yourselves.

The post How To Thoracic Breathing – A Comprehensive Guide to Improve Lung Capacity appeared first on yogarsutra.

In this more than usual detailed post I will walk you through how to unveil the power of devi lakshmi to manifest wealth and Abundance, different aspects of goddess Lakshmi such as origin, significance, Her vehicle, Mahalaxmi Mantra, and Laxmi Ganesh Puja Vidhi during Deepavali festival. You can skip and jump to any topic using the table.

Devi Lakshmi: Goddess of Prosperity, Consort of Lord Vishnu

Devi Lakshmi, often revered as the Goddess of Prosperity, stands as a radiant embodiment of abundance and affluence. 

As the beloved consort of Lord Vishnu, she holds a significant place in Hindu mythology and spirituality. 

However, these practices are not necessarily religion or culture bound.

People, across the globe, doing yoga and believing in yogic philosophies, do believe in these practices of eternal nature, that are sanatana.

“These practices and rituals set up the mindset that helps to manifest abundance. 

With her grace and benevolence, Devi Lakshmi is believed to bestow her devotees with not just material wealth, but also spiritual wealth and inner contentment. 

Her image is synonymous with opulence and auspiciousness, radiating positivity and prosperity into the lives of those who seek her blessings. 

As we delve deeper into the realms of her significance and worship, we better understand the timeless connection between Devi Lakshmi and  manifestation of prosperity in various dimensions of existence.

Goddess Lakshmi’s Looks: How She Appears To Her Worshippers

Goddess Lakshmi, the symbol of prosperity and abundance, is often depicted with distinct physical attributes.

She is portrayed as a graceful and radiant deity, embodying beauty, grace, and abundance. 

Lakshmi is often shown with four arms, symbolizing her ability to bestow blessings and grace upon her devotees from all directions. 

• In one hand, she holds a lotus flower, representing purity, fertility, and growth. 
• Her second hand holds a pot filled with gold coins, symbolising profound wealth and prosperity. 
• The third hand is raised in a gesture of reassurance and protection, bestowing blessings and dispelling fear. 
• The fourth hand is usually held in a posture of charity, indicating her benevolent nature.

Adorned in rich and luxurious attire, Goddess Lakshmi wears an elegantly draped saree, accentuating her regal avatar. 

She is often depicted sitting or standing on a lotus flower, signifying her transcendence over the material world and her association with purity. 

“The lotus, which rises from the muddy waters but remains untouched by impurities, represents spiritual growth and enlightenment”.

Expression 

Her expression radiates serenity and compassion, capturing her essence as the divine mother.

 Often depicted with a soft smile, Lakshmi’s visage exudes a sense of maternal care and benevolence. 

Eyes 

Also,her beautiful eyes hold the wisdom of ages, and her aura glows with the brilliance of abundant blessings.

In essence, Goddess Lakshmi’s physical appearance truly signifies her role as a bestower of wealth, prosperity, and spiritual well-being. 

Which are true to the divine qualities she embodies, inspiring devotion and reverence from countless devotees seeking her grace and blessings.

The Enigmatic Owl: Ma Lakshmi’s Trusted Vehicle of Wisdom

In the realm of mythology, the owl stands as a creature of mystical significance, chosen by Goddess Lakshmi herself as her vahana, or divine vehicle. 

This avian companion symbolizes more than mere conveyance; it embodies the wisdom and intuitive insight that the goddess bestows upon her devotees. 

Often perched beside Lakshmi in artistic representations, the owl represents the ability to see beyond the ordinary, to recognize hidden truths, and to navigate the darkness with clarity. 

“Its nocturnal nature also signifies the goddess’s ability to illuminate the darkest corners of life with her blessings. 

The owl, alongside Lakshmi, teaches us the invaluable lesson that true prosperity extends beyond material wealth, embracing spiritual enlightenment and inner discernment.

Goddess Lakshmi’s Mythological Origins: The Cosmic Battle of Deities and Demons

Goddess Lakshmi’s mythological origins unveil a cosmic drama well known as the Samudra Manthan where the deities and demons clashed in a Holistic war. 

This timeless tale narrates a celestial tug of war, a battle between the suras (devta or divine beings) and the asuras (rakshas or demons), both face to face for supremacy over the ultimate treasure – the elixir of immortality a.k.a. Amrita.

Amidst this highest cosmic conflict, out of the white frothing sea water, emerged the radiant Goddess Lakshmi, the embodiment of beauty, grace, and abundance.

 She chooses to align with the suras, illuminating their path with prosperity and riches; on the other hand, her absence casts shadows of scarcity upon the asuras. 

Thus, the origins of Goddess Lakshmi symbolise not only the victory of good over evil but also the profound significance of aligning with divine virtues for attaining true wealth and well-being.

 Devi Lakshmi As A Wife Of God Vishnu And Devi Of Money Manifestations

Devi Lakshmi, often referred to as the consort of Lord Vishnu, embodies a profound essence of divine harmony. 

As she stands as a symbol of not only conjugal bliss but also of abundant prosperity; 

 Devi Lakshmi’s connection with Lord Vishnu signifies a union of cosmic energies, where their combined presence signifies the harmony between the material and spiritual realms. 

Her portrayal as the spouse of God Vishnu, the Preserver of the Universe, highlights her role in upholding the balance and vitality of existence, while her association with money manifestations underscores her significance in helping individuals attain financial abundance through righteous means.

The union of Devi Lakshmi and Lord Vishnu resonates as a reminder that both material and spiritual prosperity are intertwined, guiding us towards a balanced and fulfilled existence.

The Radiant Goddess of Wealth: Understanding Lakshmi’s Role in Money Manifestations

You can often see Devi Lakshmi, the luminous goddess of wealth, surrounded by gold coins and wearing plenty of precious metal and jewels, standing as a beacon of abundance and prosperity.

Often depicted with her shining presence and adorned with symbols of affluence, she holds a profound significance in the realm of money manifestations. 

However, it is important to understand that, as the embodiment of divine grace and fortune, Lakshmi’s role extends beyond just material riches as she also symbolises the spiritual and inner wealth that comes only when you align with positive energies.

 You should seek her blessings to not only attract financial success but also to cultivate a mindset of gratitude and generosity. 

Lakshmi’s essence reminds us that… true wealth lies in the harmonious balance of material and spiritual well-being, thus making her a revered guide in the journey of manifesting abundance.

 Why She Is A Symbol Of Money Manifestations

Devi Lakshmi’s significance as a symbol of money manifestations is deeply rooted in her embodiment of abundance, prosperity, and fortune.

 Her presence and nature radiates a sense of opulence and grace, making her a great icon of material and spiritual wealth. 

People worship Devi Lakshmi in manifestations to receive into her divine energy, seeking blessings for financial stability, success, and overall well-being. 

That said,Her association with wealth goes beyond material possessions; it extends to inner riches, including wisdom, generosity, and harmony.

 By invoking her in our prayers, mantras and rituals, we can aim to align with the forces of abundance, inviting positive energies into our lives. 

This act of worshipping in the manifestation of abundance serves as a reminder of the interconnectedness between the material and spiritual realms, encouraging us to embrace prosperity along with nurturing inner growth!

– 

 Significance Lakshmi and Ganesha In Diwali Puja 

Devi Lakshmi and Ganesha are worshipped together on Diwali

The Deepavali Puja of Lakshmi and Ganesha holds profound significance, especially in  India. 

As the Festival of Lights illuminates homes and hearts, this ritual takes centre stage to invoke blessings of prosperity and auspiciousness. 

Devi Lakshmi, the embodiment of wealth and abundance, is worshipped to welcome material and spiritual affluence into one’s life. Alongside her stands Lord Ganesha, the remover of obstacles, whose presence paves the smooth way for Lakshmi’s blessings to flow freely. This union of the divine duo symbolises the holistic approach to success—where the removal of hindrances and the embrace of prosperity go hand in hand.

 As families come together to offer  devotion during the Diwali Pujan, they are reminded of the interconnectedness of inner purity, wisdom, and external abundance, setting the tone for a year filled with light, positivity, and prosperity.

The Harmonious Union: How Ganesha Paves the Way for Lakshmi’s Blessings

 The holistic partnership between Lord Ganesha and Devi Lakshmi stands as a testament to the intricate balance required for a life of prosperity and abundance.

 As the Remover of Obstacles, Lord Ganesha clears the path for the influx of blessings that Devi Lakshmi bestows. 

Ganesha’s wisdom and guidance aid in removing the barriers of doubt and fear, allowing one to welcome the gifts of wealth and fortune with an open heart. 

Together, they create a dynamic synergy – 

Ganesha dismantles the hindrances while Lakshmi’s grace flows in, creating a holistic environment for growth, success, and harmony.

 This harmonious togetherness encapsulates the essence of balanced living, again reminding us that the pursuit of prosperity is not solely about material gain, but also about nurturing a spirit of gratitude and humility.

The Most Powerful Lakshmi Mantra: Invoking Abundance and Prosperity

ॐ ह्रीं श्रीं लक्ष्मीभयो नमः

The Sanskrit Mantra, “ॐ ह्रीं श्रीं लक्ष्मीभयो नमः” (Om Hreem Shreem Lakshmi Bhyo Namaha), encapsulates the essence of Devi Lakshmi’s blessings. 

The vibrations of this mantra are believed to align the  consciousness of the chanters with the universal currents of wealth and fortune. Chanting it with devotion can create a magnetic resonance that draws abundance into one’s life. 

“Om Hreem Shreem Lakshmi Bhyo Namaha” signifies the interplay of the divine energies represented by “Hreem” ( Goddess Saraswati ), “Shreem” (Goddess Lakshmi), and the unerring devotion in “Namaha.” In English, this mantra can be understood as an invocation: 

I bow to the Goddess of wealth and abundance.

However, it is not necessary to know the exact meaning of the mantra. Sound and vibrations have the power of stimulation of intended positive energy.

The rhythmic intonation of this mantra can be a powerful tool for aligning your intentions with the flow of prosperity.

Allowing the blessings of Devi Lakshmi to grace your life with financial and spiritual fulfilment.

Pleasing Goddess Lakshmi: How to Perform Lakshmi Pujan In Diwali

So now as you know how to chant Maha Lakshmi Mantra for abundance manifestation, you should also know the proper way of performing Lakshmi Pujan which will manifold its effectiveness.

Preparing for Goddess Lakshmi’s special invocation, known as Lakshmi Pujan, involves getting ready in a thoughtful way. 

• Begin by making your mind peaceful and clean your space. 
• Wear bright colours like reds, yellows, whites which are also loved by Goddess Lakshmi.
• Create a special place with fresh aromatic flowers, nice-smelling incense, and a picture or statue of Goddess Lakshmi. 
• Sit comfortably in a meditative state on a clean and colourful cushion or mat.
•  Offer red powder a.k.a. roli, rice, fruits as  bhog-prasad and colourful flowers to show your love to Devi maa.
• Light a special lamp preferably prepared with cow-ghee (clarified butter) and cotton wicks to make things pure and bright. 
• Chant the above mantra and prayers from your heart, by setting proper intentions and being mindful while asking Goddess Lakshmi for her blessings. 
• Offer your prayer collectively with your entire family and friends, making it an even more auspicious occasion.

 By doing this, you ensure to open the doors for positive energy and abundance in the form of money, happiness, and peace to come into your life.

Do and Don’t While Seeking Goddess Lakshmi’s Blessings

Negativity Hindrance

Avoid negative thoughts, anger and actions that can block the positive energy Goddess Lakshmi brings.

Ignite Gratitude 

 Practice gratitude for what you have, showing appreciation for the blessings already present in your life.

Seek Harmony 

Stay away from actions that create conflict or harm, as they can disrupt the peaceful energy associated with Goddess Lakshmi.

Selfless And Compassionate Heart

 Cultivate selflessness and share your good fortune with others, embodying the spirit of giving and compassion.

Honesty First 

Be truthful in your dealings, as honesty aligns with the values represented by Goddess Lakshmi.

Work Diligently

Avoid laziness at any cost and work diligently towards your goals, as Goddess Lakshmi appreciates hard work and effort.

Material Balance

 Seek balance in material pursuits, refraining from excessive greed or attachment to wealth.

Mindful Choices

 Make mindful choices about spending and investing, ensuring responsible use of resources.

Faithful Connection 

Maintain a genuine and sincere connection with Goddess Lakshmi, relying on devotion and faith.

By avoiding these pitfalls and focusing on positive virtues, you prepare a welcoming space for the blessings of Goddess Lakshmi to flow into your life.

Wrapping Up- Embracing Divine Abundance: The Enduring Relevance of Devi Lakshmi’s Blessings

In a world where aspirations meet challenges, the enduring relevance of Devi Lakshmi’s blessings resonates profoundly. 

As the embodiment of prosperity and wealth, Devi Lakshmi’s divine grace has traversed through centuries, offering solace to those seeking material and spiritual abundance. Her blessings, a manifestation of cosmic generosity, extend beyond material gains, touching lives and hearts with a deeper sense of fulfilment. 

The presence of Devi Lakshmi’s energy in our lives reminds us to tread the path of righteousness, cultivate gratitude, and share our blessings with the world. 

In embracing her divine abundance, we embrace a life of harmony, where prosperity and spirituality coexist, transcending mere materialism to create a holistic tapestry of well-being.

The post How To Unveil the Power of Devi Lakshmi To Manifest Wealth and Abundance| Maha Lakshmi Mantra, Diwali Puja Vidhi appeared first on yogarsutra.

Dive deep into the world of Hasta Mudras, that can be powerful tools in managing your stress and anxiety, one more holistic way to live a healthier, happier life. You will explore five yoga hasta mudras for stress and anxiety relief that would further help you find your inner peace and calmness.

What would you call as a stress and anxiety

Stress and anxiety are emotional and physiological responses to challenging or threatening situations:

Stress 

Stress is a natural and often adaptive reaction to perceived threats or demands which life throws upon us. It can motivate us to take actions and ignite our inner fire and is usually short-term. However, chronic stress can have negative health effects.

Anxiety

Anxiety is a specific type of stress characterised by excessive worry or fear about future events or situations. It can be a normal response, but when it becomes chronic or overwhelming, it’s considered an anxiety disorder.

To sum up,stress is a general response to any challenging situation, while anxiety is a specific form of stress related to excessive worry about future events. Both can have physical and psychological effects, and it’s essential to manage them for overall well-being.

Physical Symptoms of Stress and Anxiety:

Most visible symptom of stress and anxiety are,

Muscle Tension

 Stress and anxiety can cause muscle tension and tightness, which can often be felt in the neck, shoulders, and back. This can further lead to headaches and bodily aches.

Digestive Issues

Stress and anxiety can disrupt the digestive system, leading to symptoms such as stomachaches, indigestion, diarrhoea, or constipation.

Insomnia

 Chronic stress can lead to Difficulty in falling asleep or staying asleep, this is the most common physical symptom of stress and anxiety, which can further trigger stress cycles which means falling into the trap of chronic stress.

Mental Symptoms of Stress and Anxiety:

Excessive Worries 

Anxiety is often characterised by excessive, persistent worry about future events or situations, that means even when there is no immediate threat, you are still worried about something unknown.

Irritability 

Stress and anxiety can lead to irritability and a short temper. Small issues may provoke strong emotional responses.

Difficulty Concentrating

Individuals with stress and anxiety may find it challenging to concentrate, make decisions, or stay focused on particular tasks.

It’s important to note that symptoms can vary widely among individuals, and some people may experience additional or different symptoms. Recognizing these symptoms is crucial for early intervention and seeking support when needed.

5 Hasta Mudras for Stress and Anxiety Relief

Don’t want to read, watch the video ” 5 Hasta Mudras For Stress And Anxiety” below on YouTube.

Sit in a comfortable cross legged position either in lotus or half lotus pose keeping your spine erect yet relaxed. Make sure you haven’t consumed a big meal just before your practice. Keep at least a difference of 2-3 hours between your practice and your big meal. Morning and evening are the best times for any kind of yoga and Holistic practices.

Gyan Mudra – Gesture of Knowledge

 “First up, we have the Gyan Mudra, the gesture of knowledge or wisdom.

To perform this mudra, simply touch the tip of your thumb to the tip of your index finger, while extending the other three fingers. This gesture is known to enhance concentration, improve memory, and promote inner calm, making it a great choice for reducing stress and anxiety.”

Shunya Mudra – Gesture of Emptiness

 “Talking about today’s 2nd mudra, the Shunya Mudra, or the Gesture of Emptiness. 

To perform this mudra, bend your middle finger to touch the base of your thumb, while keeping the other fingers extended. Shunya Mudra is believed to reduce feelings of fullness or congestion in your mind and body, creating space for calmness and clarity.”

Varun Mudra – Gesture of Water

 “Next, we have the Varun Mudra, also known as the Gesture of Water. To do this, touch the tips of your thumb and little finger together, while keeping the other fingers extended. Varun Mudra helps balance the water element in your body, which can soothe emotional turbulence and help you relax.”

Lotus Mudra- Gesture Of Enlightenment 

 “Moving on to the Lotus Mudra, a beautiful gesture that represents purity and enlightenment.

To perform this mudra, bring your hands together in a prayer position first, then spread the fingers away by pressing base of both the bombs and keeping your thumbs and little fingers connected.

 The Lotus Mudra can help you connect with your inner self, fostering a sense of peace and tranquillity.”

Prana Mudra – Gesture of Life

 “Last but not least, we have the Prana Mudra, a wonderful mudra that can help you in curing  at least one  hundred diseases that is why it is often referred to as the Gesture of Life. 

This mudra involves touching the tips of your ring finger and little finger to the tip of your thumb, while keeping the other fingers extended. Prana Mudra is known for boosting vitality and reducing fatigue, which can be incredibly helpful in managing stress.”

Wrapping Up- Hasta Mudras For Stress And Anxiety 

“Incorporating these Hasta Mudras into your daily routine can be a simple yet effective way to combat stress and anxiety. Remember, practice and consistency are key. 

Try to find a quiet space, sit comfortably, and hold these mudras for 15-20 minutes while focusing on your breath. You’ll be amazed at how much calmer and centred you can feel.”

P.S.-Download my app Yogarsutra Healing Studio for the complete yoga hasta mudras certification course and many other affordable yoga courses and free resources. Watch the video below to learn more 👇

The post 5 Hasta Mudras for Stress and Anxiety Relief: For Inner Peace And Calmness appeared first on yogarsutra.

You’ll be exploring 5 powerful yoga hasta mudras that can help alleviate asthma symptoms and promote better respiratory health. 

Living with inflamed lungs and respiratory tracts is not easy!

That wheezing and tightening in the chest, frequent coughing and exhaustion might bring anyone’s life off tracks.

Can one’s life that mostly depends on an  inhaler be changed…? 

Can climbing stairs might stop giving an experience of banded chest…?

 If you know anyone who is suffering from asthma, this post could be for your “those dear ones”.

And…

Also for you, if you want your lungs and respiratory tract to remain young life long!

How Yoga Hasta Mudras Work In Asthma Relief

Yoga Hasta Mudra science offers a holistic approach to alleviate asthma symptoms. By engaging specific hand gestures, energy pathways are activated, promoting balance within the body.

Mudras like the Pran Mudra can enhance lung function and respiratory health by channeling vital energy.

Gyan Mudra may reduce stress, supporting the immune system to better cope with triggers. Varun Mudra’s fluid-balancing properties aid in managing congestion. Combined with controlled breath, these mudras harmonize the body, reduce inflammation, and enhance overall lung capacity.

Regular practice fosters mindfulness and relaxation, fostering a potential avenue for asthma management alongside medical guidance.

Causes Of Asthma 

The exact causes of asthma are unknown!

However, people with asthma have their airways sensitive which can further become swollen, narrow, and filled with sticky mucus when triggered by certain factors.

 While genetics, pollution, and modern hygiene standards have been suggested as possible causes, there isn’t enough evidence yet to confirm if any of these factors directly lead to asthma.

Yet, knowing about asthma triggers can be highly beneficial for taking preventive measures.

5 Well Known High Potential Asthma Triggers

Allergens

 Allergens like pollen, dust mites, pet dander, and mold can be potent triggers for asthma symptoms. Exposure to these allergens can lead to airway inflammation and cause breathing difficulties in individuals with asthma.

Air Pollution

 Poor air quality, especially in urban areas with high levels of pollutants such as particulate matter, ozone, and nitrogen dioxide, can exacerbate asthma symptoms and increase the risk of asthma attacks.

Respiratory Infections 

Viral infections like colds and flu can trigger asthma symptoms, leading to inflammation and narrowing of the airways. People with asthma are more susceptible to severe respiratory infections.

Tobacco Smoke

 Both active smoking and exposure to secondhand smoke can worsen asthma symptoms and increase the frequency and severity of asthma attacks.

Exercise

Physical activity, particularly in cold or dry air, can act as a trigger for some individuals with asthma. This condition is known as exercise-induced bronchoconstriction, or exercise-induced asthma.

It’s important for individuals with asthma to be aware of these triggers and take necessary precautions to minimize exposure and manage their condition effectively. 

Having awareness of asthma triggers can control asthma symptoms and reduce the risk of severe attacks.

Common Symptoms Of Asthma

Asthma, a chronic respiratory condition, can significantly impact day-to-day life. Those living with asthma often experience recurring episodes of breathlessness, wheezing, coughing, and chest tightness, which can disrupt daily activities. 

Simple tasks like climbing stairs, exercising, or even sleeping peacefully may become challenging. Fear of sudden asthma attacks can lead to anxiety and limited physical activities, 

affecting one’s social life and overall well-being. 

Managing asthma requires constant vigilance, adherence to medications, and avoiding triggers like allergens and pollutants. 

Despite its challenges, with proper management and support, individuals with asthma can lead fulfilling lives and enjoy a better quality of life.

5 Yoga Hasta Mudras for Asthma Relief

 Now, let’s dive into the world of healing mudras!

Gyan Mudra – Gesture of Knowledge

Our first mudra is Gyan Mudra, also known as the Gesture of Knowledge. This mudra is all about calming the mind and increasing focus. For asthma sufferers, it can help reduce stress and anxiety, which are known triggers for asthma attacks. 

So now let’s see how to do Gyan mudra.

How To Gyan Mudra 

( You can watch the video above for all the hasta mudras for asthma relief.)

• Sit comfortably in sukhasana or padmasana while maintaining  your spine erect. 
• Keep the palms facing upward on your thighs. 
• Breathe deeply and comfortably.
•  Join the tip of your thumb with the tip of your index finger, while extending the other three fingers.
•  Close your eyes, take deep breaths, and visualise yourself breathing effortlessly, without any restrictions.

 Apana Mudra – Gesture of Digestion

 Next up, we have Apana Mudra, the Gesture of Digestion. 

This mudra is beneficial for improving digestion and eliminating toxins from the body. By enhancing digestive functions, it indirectly helps in managing asthma symptoms. Let’s practise Apana Mudra together:

How To Apana Mudra 

•  Touch the tips of your thumb, middle finger, and ring finger, keeping the other fingers extended.
•  Take slow, deep breaths, and imagine your body detoxifying with each exhale.

Want to know more about the healing effects of Yoga Hasta Mudras? Click here to check our app.

Vayu Mudra – Gesture of Air

 Our third mudra is Vayu Mudra, the Gesture of Air. As the name suggests, this mudra balances the air element in the body and helps reduce excess air-related issues like gas and bloating. For asthma patients, it can aid in easing breathing difficulties. 

How To Vayu Mudra 

•  Press the index finger gently on the base of your thumb, while keeping the other fingers straight.
• Inhale deeply and exhale slowly, focusing on the smooth flow of breath through your airways.

 Garuda Mudra – Gesture of the Eagle

Moving on to Garuda Mudra, the Gesture of the Eagle. This mudra is inspired by the majestic bird eagle, symbolizing strength and courage. It helps open up the chest and lungs, promoting better oxygenation. 

How To Garuda Mudra

•  Cross your right hand over your left hand, interlocking the thumbs,  forming an eagle-like shape.
•  Close your eyes, and with each breath, imagine your lungs expanding and filling with fresh air.

 Prana Mudra – Gesture of Life

Lastly, we have Prana Mudra, the Gesture of Life. This mudra is excellent for boosting vitality and enhancing the life force energy within you. It can aid in strengthening your respiratory system and overall well-being. Let’s practise Prana Mudra:

How To Prana Mudra 

• Touch the tips of your thumb, ring finger, and little finger, keeping the other fingers straight.
•  Inhale deeply, visualising vibrant energy entering your body, and exhale any stagnant or unhealthy energy.

Wrapping Up- Hasta Mudras For Asthma Relief

  I hope you enjoyed this yoga session focused on the power of hasta mudras for asthma relief. 

Remember to incorporate these mudras into your daily practice for maximum benefits. Do each mudra for 5 to 10 minutes each day preferably on an empty stomach in the morning or in the evening.

 If you found this post helpful, give it a thumbs up and share it with your friends and family. And don’t forget to leave a comment below, letting us know your thoughts or any other topics you’d like me to cover in the future. Until next time, take care, stay healthy, and keep breathing freely…Namaste Yogis!

Learn more about the healing effects of Yoga Hasta Mudras here.

The post 5 Yoga Hasta Mudras for Asthma Relief: Breathe Freely Again! appeared first on yogarsutra.

Intermittent fasting is a popular dietary trend that advocates alternating periods of fasting and non-fasting. This eating pattern has gained popularity in recent years as a potential tool for weight loss, improved metabolism, and overall health. However, when it comes to women, the benefits and drawbacks of intermittent fasting are still a topic of debate. In this article, you'll explore the pros and cons of intermittent fasting for women's weight loss in their different age groups viz. girls in  puberty, menstruating women, pregnant women, and lastly, menopausal women.

This is the part II, you can learn in detail the basics of intermittent fasting and ancient practices of fasting in intermittent fasting for weight loss, part 1

Am I A Fasting Expert?

No.

Then why and how am I writing about the intermittent fasting!

Hhhh...

All because my parents currently at their late 70's are only Two Times Eaters.

One mini meal around 10:00 a.m. and another, the large, in fact... pretty Large at around 5:00 p.m.

They are doing this since about last 20 years. But what they are following is not,  what you can call as the intermittent fasting. In contrary, they are doing convenient eating. At this age, they are not bothered about fasting , they are all into eating.

Eating to feel good... Eating to feel full... Eating to stay happy... Eating because this is the one activity which they can do effortlessly.

But what they can't do effortlessly is preparing multiple meals for themselves. So they got  stuck with their easy ways to prepare and rejoice the meal.

With this eating routine, they are eating between 10:00 a.m. to 5:00 p.m.

In modern fancy words, their eating window opens for 7 hours, then closes for another 17 hours. From God's grace they are fit... Touch wood!

Viola! It's a proof that intermittent fasting is real and works. Owing to this, I have also opened a new eating window for myself.

I call it 12/12 fasting, eating twice: 11:00 a.m. and 11:00 p.m. My eating window involves two "ok-large" meals and fruits in between. With this,  I'm not able to maintain a too tiny waist ( because of the late dinner), but I am perfectly fit with an appropriate BMI (body mass index). As simple as it looks. Moreover, it perfectly suits to my lifestyle:-) And I am a committed Yogi!

Please do write in your comments, what is yours preferable eating window/style.

What is Intermittent Fasting?

First, let us briefly have a look into what is intermittent fasting, and popular and recommended ways it is accomplished.

Intermittent fasting involves restricting food intake for few hours in a day, followed by unrestricted eating during non-fasting periods. The most popular types of intermittent fasting are:

16/8 method:

This method involves fasting for 16 hours a day and consuming all meals within an 8-hour window.

5:2 diet:

This diet involves eating normally for five days a week and restricting calorie intake to 500-600 calories for two non-consecutive days.

Alternate-day fasting:

This method involves fasting every other day and consuming only 500-600 calories on fasting days.

This seems very obvious that the Intermittent fasting works by reducing calorie intake, which can lead to weight loss. The body also switches to burning fat for fuel during fasting periods, which may help improve metabolism and overall health.

General Overview Of The Intermittent Fasting For Women Weight Loss

Following is the general overview for all the females. Later on, you can continue reading according to your age group.

Intermittent Fasting for Women's Weight Loss: Pros

1. Caloric Restriction:

Intermittent fasting is an effective way to reduce calorie intake, which can lead to weight loss. A study showed that intermittent fasting resulted in more weight loss than a traditional calorie-restricted diet for overweight women.

2. Improved Metabolism:

Fasting can lead to improved insulin sensitivity, which can help with weight loss and prevent metabolic disorders. Research has shown that intermittent fasting can improve metabolic health markers like blood pressure, blood sugar levels, and cholesterol.

3. Convenience:

Intermittent fasting is an easy dietary pattern to follow since it doesn't involve meal planning or calorie counting. It can also be customized to fit an individual's lifestyle and schedule.

Intermittent Fasting for Women's Weight Loss: Cons

1. Hormonal Imbalance:

Some studies have shown that women may experience hormonal imbalances with intermittent fasting, which can lead to menstrual irregularities and other reproductive health issues.

2. Nutrient Deficiency:

Since intermittent fasting involves restricting food intake for specific periods, it can be challenging to consume all the necessary nutrients during non-fasting periods. This can lead to nutrient deficiencies, especially in women who require more nutrients due to pregnancy or breastfeeding.

3. Stress:

Intermittent fasting can be stressful for some women, leading to increased cortisol levels, which can hinder weight loss and cause other health problems.

Intermittent Fasting for Girls in Their Puberty

Intermittent fasting might not be suitable for girls in their puberty. Puberty is a crucial time for growth and development, and adequate nutrition is essential for overall health. In the following part, we will explore the pros and cons of intermittent fasting for girls in their puberty.

Pros of Intermittent Fasting for Girls in Their Puberty:

1. Improved Insulin Sensitivity:

Intermittent fasting can improve insulin sensitivity, which is essential for maintaining healthy blood sugar levels. Girls in their puberty may experience insulin resistance due to hormonal changes, and intermittent fasting can help to improve insulin sensitivity.

2. Weight Management:

Girls in their puberty may experience weight gain due to hormonal changes. Intermittent fasting can help to manage weight by reducing calorie intake and improving metabolism.

3. Reduced Inflammation:

Intermittent fasting can reduce inflammation in the body, which is important for overall health. Girls in their puberty may experience inflammation due to hormonal changes and stress, and intermittent fasting can help to reduce inflammation and improve immune function.

4. Improved Brain Function:

Intermittent fasting has been shown to improve cognitive function, memory, and focus. Girls in their puberty may experience cognitive decline due to hormonal changes and stress, and intermittent fasting can help to improve brain function.

Cons of Intermittent Fasting for Girls in Their Puberty:

1. Disrupted Hormonal Balance:

Girls in their puberty already experience hormonal changes, and intermittent fasting can disrupt hormone levels. This can lead to menstrual irregularities, mood changes, and sleep disturbances.

2. Nutrient Deficiency:

Girls in their puberty require a higher intake of certain nutrients like calcium, iron, and vitamin D to support growth and development. Intermittent fasting can make it difficult to consume enough of these essential nutrients, leading to deficiencies that can affect bone health, immune function, and overall growth.

3. Impaired Growth and Development:

Intermittent fasting can lead to a reduction in calorie intake, which can affect growth and development in girls in their puberty. Caloric restriction during puberty can lead to stunted growth, delayed puberty, and impaired bone health.

4. Disordered Eating:

Intermittent fasting can increase the risk of developing disordered eating patterns in girls in their puberty. Restricting food intake can lead to an unhealthy relationship with food and body image, which can have negative consequences on overall health and well-being.

Conclusion: Intermittent Fasting for Girls in Their Puberty

Intermittent fasting may have some benefits for girls in their puberty, including improved insulin sensitivity, weight management, reduced inflammation, and improved brain function.

However, it can also have negative consequences, including disrupted hormonal balance, nutrient deficiency, impaired growth and development, and disordered eating.

Therefore, the Girls in their puberty  too, should consult with a healthcare professional before starting intermittent fasting to determine if it is safe and appropriate for their individual needs. A balanced and nutritious diet, along with regular exercise, is essential for overall health and well-being during puberty.

Intermittent Fasting For Women In Their Reproductive Years

Intermittent fasting is also a popular trend for weight loss and overall health for the women in their reproductive age, but it might have negative effects too!

The periods of restricted food intake,  can lead to hormonal changes in the reproductive age, that can affect women's reproductive health. In the following part, we will explore the potential side effects of intermittent fasting on women in their reproductive age.

1. Menstrual Irregularities

Intermittent fasting can cause menstrual irregularities in women. This is because the body perceives intermittent fasting as a form of stress and may try to conserve energy by reducing the production of reproductive hormones like estrogen and progesterone. This hormonal imbalance can lead to irregular periods, missed periods, or changes in the length of menstrual cycles.

2. Fertility Issues

Intermittent fasting can also lead to fertility issues in women. Studies have shown that low-calorie diets or intermittent fasting can cause a reduction in the levels of luteinizing hormone (LH), which is responsible for ovulation. This can lead to anovulation, where the ovaries do not release an egg, making it difficult for women to conceive.

3. Disruption of the Menstrual Cycle

Intermittent fasting can disrupt the menstrual cycle in women. The menstrual cycle is regulated by a complex interplay of hormones, including estrogen and progesterone. Intermittent fasting can alter these hormone levels, causing changes in the menstrual cycle. This can lead to shorter or longer menstrual cycles, changes in the duration of periods, or missed periods.

4. Nutrient Deficiency

Intermittent fasting can also cause nutrient deficiencies in women, which can negatively affect their reproductive health. Women require a higher intake of certain nutrients, such as iron and calcium, due to menstruation, pregnancy, and lactation. Intermittent fasting can make it difficult to consume enough of these essential nutrients, leading to deficiencies that can affect reproductive health.

5. Pregnancy Risks

Intermittent fasting during pregnancy can be risky for both the mother and the foetus. Pregnant women require adequate nutrition to support foetal growth and development. Intermittent fasting can lead to nutrient deficiencies that can negatively affect foetal health. Pregnant women who practice intermittent fasting are also at higher risk of dehydration, hypoglycemia, and preterm labor.

So conceiving and pregnant women should take a balanced  wholesome diet with more than 2 feedings of seasonal fruits and vegetables and consult with their Health care provider before committing to intermittent fasting.

Pros And Cons of Intermittent Fasting On Menopausal Women.

For menopausal women, intermittent fasting may have unique advantages and disadvantages. In the following paragraph, we will explore the pros and cons of intermittent fasting on menopausal women.

Pros of Intermittent Fasting for Menopausal Women:

1. Weight Loss:

Menopausal women often experience weight gain due to hormonal changes. Intermittent fasting can help women to lose weight by reducing calorie intake and increasing the body's metabolism.

2. Improved Metabolic Health:

Menopausal women are at a higher risk of developing metabolic disorders like type 2 diabetes and heart disease. Intermittent fasting can improve metabolic health by reducing blood sugar levels, improving insulin sensitivity, and reducing inflammation.

3. Improved Brain Function:

Intermittent fasting has been shown to improve cognitive function, memory, and focus. Menopausal women may experience cognitive decline due to hormonal changes, and intermittent fasting can help to improve brain function.

4. Reduced Menopausal Symptoms:

Menopausal women may experience hot flashes, night sweats, and mood swings due to hormonal changes. Intermittent fasting has been shown to reduce the severity of these symptoms and improve overall quality of life.

Cons of Intermittent Fasting for Menopausal Women:

1. Hormonal Changes:

Menopausal women already experience hormonal changes, and intermittent fasting can further disrupt hormone levels. This can lead to menstrual irregularities, mood changes, and sleep disturbances.

2. Nutrient Deficiency:

Menopausal women require a higher intake of certain nutrients like calcium and vitamin D to maintain bone health. Intermittent fasting can make it difficult to consume enough of these essential nutrients, leading to deficiencies that can affect bone health.

3. Dehydration:

Menopausal women are at higher risk of dehydration due to hormonal changes. Intermittent fasting can further increase this risk, leading to fatigue, dizziness, and headaches.

4. Reduced Muscle Mass:

Menopausal women are at a higher risk of losing muscle mass due to hormonal changes. Intermittent fasting can exacerbate this issue, leading to a reduction in muscle mass and strength.

Conclusion: Intermittent Fasting For Menopausal Women

Intermittent fasting can have both advantages and disadvantages for menopausal women. While it can help with weight loss, metabolic health, and improved brain function,

it can also disrupt hormone levels, lead to nutrient deficiencies, dehydration, and loss of muscle mass.

Again, for all the female, in this stage of life, It is essential to consult with a healthcare professional before starting intermittent fasting to determine if it is safe and appropriate for their individual needs.

A balanced, nutritious, and sattvic diet, along with regular exercise, can also support overall health and well-being during menopause.

Intermittent Fasting For Women Over 60

Intermittent fasting has gained popularity as an approachable tool to improve health among the senior people. And this is really the age when you need to reduce your food intake in order to stay healthy!

Your children are grown up and you might be retired from the work!

With comparatively lesser requirements of physical and mental engagements, 60 + women can effortlessly adapt to an "intermittent fasting type" which suits best to their lifestyle.

However, it may not be suitable for every women over 60 years old. In the following paragraph, we will discuss the pros and cons of intermittent fasting for women in their 60s.

Pros of Intermittent Fasting for Women Over 60:

1. Improved Insulin Sensitivity:

Intermittent fasting can improve insulin sensitivity, which is beneficial for women in their 60s who may be at a higher risk of developing insulin resistance and type 2 diabetes.

2. Weight Management:

Intermittent fasting can help to manage weight by reducing calorie intake and improving metabolism. Women in their 60s may find it more difficult to lose weight due to hormonal changes and a slowing metabolism, and intermittent fasting can help to address these issues.

3. Reduced Inflammation:

Intermittent fasting can reduce inflammation in the body, which is essential for overall health. Women in their 60s may experience increased inflammation due to age-related factors, and intermittent fasting can help to reduce inflammation and improve immune function.

4. Improved Brain Function:

Intermittent fasting has been shown to improve cognitive function, memory, and focus. Women in their 60s may experience cognitive decline due to age-related changes, and intermittent fasting can help to improve brain function.

Cons of Intermittent Fasting for Women Over 60:

1. Disrupted Nutrient Intake:

Women over 60 require adequate nutrient intake to support healthy aging, and intermittent fasting may lead to nutrient deficiencies. It may be challenging to consume enough vitamins, minerals, and fiber during the shorter eating window.

2. Increased Risk of Dehydration:

Women over 60 may already be at an increased risk of dehydration, and intermittent fasting may exacerbate this issue. Drinking enough water even during the non-eating window is essential to avoid dehydration.

3. Adverse Effects on Medications:

Not often, but aging bodies might demand rapid medication!

Women over 60 may be taking medications for various health conditions, and intermittent fasting may interfere with the efficacy of these medications.

Again, it is essential to consult with a healthcare professional before starting intermittent fasting to ensure that it is safe and appropriate.

4. Increased Stress:

Intermittent fasting can be stressful for some individuals, and women over 60 may be more susceptible to stress-related health issues such as osteoporosis and others. It is essential to listen to the body and stop fasting if it causes excessive stress.

Conclusion: Intermittent Fasting For Women At 60+

Intermittent fasting may have some benefits for women over 60, including improved insulin sensitivity, weight management, reduced inflammation, and improved brain function.

However, it may also have negative consequences, including disrupted nutrient intake, increased risk of dehydration, adverse effects on medications, and increased stress.

Women over 60  too, should consult with a healthcare professional before starting intermittent fasting to determine if it is safe and appropriate for their individual needs. A balanced and nutritious diet, along with regular exercise, is essential for overall health and well-being in older adults.

Conclusion: Intermittent Fasting For Women Weightloss At Different Stages Of Life

Intermittent fasting may have potential health benefits, but it can also have negative effects on women's reproductive health, especially for those in their reproductive age.

Women who are pregnant, breastfeeding, or trying to conceive should avoid intermittent fasting.

Women who experience menstrual irregularities, fertility issues, or nutrient deficiencies should also avoid intermittent fasting or seek advice from a medical professional before starting. It is essential to prioritize a balanced and nutritious diet to support overall health and reproductive health.

Further,

Intermittent fasting can be an effective tool for women's weight loss, but it's not suitable for everyone. Women who are pregnant or breastfeeding should avoid intermittent fasting, and those with a history of disordered eating should approach it with caution.

The hormonal and nutrient balance of women can be affected by intermittent fasting, which can have negative impacts on their health. Therefore, women who are considering intermittent fasting should consult their doctor or a registered dietitian before starting.

Worried about your health and the need a personal health and nutrition coach? Check out my complete health and nutrition coaching program here.

The post Intermittent Fasting For Women Weightloss At Different Stages Of Life, Pros And Cons| Part II appeared first on yogarsutra.

If you are looking for a safe method for weight loss, here is the complete guide on intermittent fasting for weight loss; the science of intermittent fasting; potential side effects of intermediate fasting; and who should not do intermittent fasting for weight loss.

Intermittent Fasting According To Ancient Ayurveda

Ayurveda is an ancient system of medicine and wellness originating from India that incorporates holistic approaches to health and well-being. In Ayurveda, fasting is considered an important part of maintaining health and balancing the body’s doshas (energies). You can learn here about your body Koshas.

There are different types of fasting practices in Ayurveda, and they are typically tailored to an individual’s constitution (Prakriti) and health status. Here are some examples:

Ekadashi Fasting:

This involves fasting on the 11th day of each lunar fortnight in the Hindu calendar. It is believed to promote physical and mental purification and help balance the doshas.

Navaratri Fasting:

This involves fasting for nine consecutive days during the Hindu festival of Navaratri. It is believed to promote spiritual and physical purification and enhance mental clarity.

Panchakarma Fasting:

This is a more intensive fasting practice that is part of a traditional Ayurvedic detoxification program called Panchakarma. It involves a restricted diet and other detoxifying practices to remove toxins from the body and promote overall health.

Intermittent Fasting:

This is a more recent practice that is becoming increasingly popular in Ayurveda as a way to improve digestion, promote weight loss, and balance the doshas. It is typically practiced in the 16/8 method or similar fasting windows that are suitable for the individual’s constitution.

In Ayurveda, it is important to approach fasting in a balanced way that considers an individual’s unique needs and health status. It is recommended to work with an Ayurvedic practitioner to develop a safe and effective fasting practice that supports overall health and well-being.

Spiritual Meaning of Intermittent Fasting

Intermittent fasting has been practiced for centuries, and it is commonly associated with religious and spiritual practices. While the primary goal of intermittent fasting is often related to health and wellness benefits, it can also have spiritual significance for some individuals.

In many spiritual traditions, fasting is seen as a way to purify the body and mind, and to connect with a higher power or divine presence. By abstaining from food and other distractions, individuals can focus their attention on prayer, meditation, and reflection. In this way, intermittent fasting can be seen as a form of spiritual discipline, which helps to cultivate mindfulness and inner peace.

Moreover, fasting can also be viewed as a form of sacrifice, as individuals willingly give up something they desire (food) for a higher purpose. This act of self-discipline and sacrifice can help to cultivate humility and gratitude, which are important virtues in many spiritual traditions.

Overall, the spiritual meaning of intermittent fasting can vary depending on the individual and the context in which it is practiced. However, it is clear that fasting can have profound

effects on the body, mind, and spirit, and can be a powerful tool for personal growth and transformation. Here is your guide on sattvic eating.

5 Best Methods of intermittent fasting For Weight Loss 

There are several methods to practice intermittent fasting, and the best method for you will depend on your lifestyle and personal preferences. Here are some popular methods:

1. 16/8 Method: This method involves fasting for 16 hours and eating within an 8-hour window. For example, you may skip breakfast and eat only between 12 pm and 8 pm.
2. 5:2 Method: This method involves eating normally for 5 days of the week and restricting calorie intake to 500-600 calories for 2 non-consecutive days.
3. Eat-Stop-Eat Method: This method involves fasting for 24 hours once or twice a week, for example, not eating from dinner one day until dinner the next day.
4. Alternate-Day Fasting: This method involves fasting every other day, eating normally on non-fasting days.
5. Spontaneous Meal Skipping: This method involves skipping meals when you are not hungry or don’t feel like eating. This method can be more flexible and may be easier to stick to.

How Does Body Mechanism Work During Intermittent Fasting: The Science Of Intermittent Fasting

During intermittent fasting, the body undergoes several changes to adapt to the reduced calorie intake and to maintain energy levels. Here are some of the body mechanisms that occur during intermittent fasting:

1. Insulin levels: When you eat, your body releases insulin to help process and store the nutrients in your food. During fasting periods, insulin levels decrease, which helps the body access stored fat for energy.
2. Growth hormone: During fasting, the body increases the production of growth hormone, which can help to preserve lean muscle mass and promote fat loss.
3. Cellular repair: Fasting triggers a process called autophagy, in which the body breaks down and recycles old or damaged cells. This process can help to improve cellular function and promote overall health.
4. Metabolic rate: Some studies suggest that intermittent fasting can increase the body’s metabolic rate, which can lead to increased fat-burning and weight loss.
5. Hunger hormones: During fasting, the body’s hunger hormones, ghrelin, and leptin, are affected. Ghrelin levels increase, which can lead to feelings of hunger, while leptin levels decrease, which can make it easier to eat less.

Overall, intermittent fasting can have a significant impact on the body’s metabolic and hormonal processes, leading to improvements in weight management, energy levels, and overall health. However, it is important to approach fasting in a safe and balanced way that meets an individual’s unique needs and health status.

Potential Side Effects Of Intermittent Fasting

While intermittent fasting is generally considered safe for most people, there can be some side effects, especially if it is not done properly. Here are some potential side effects of intermittent fasting:

1. Hunger and cravings: It is common to experience hunger and cravings, especially during the first few days of fasting. This can make it difficult to stick to the fasting schedule and can lead to overeating during non-fasting periods.
2. Headaches and fatigue: Some people may experience headaches, fatigue, and difficulty concentrating, especially during the first few days of fasting. This is usually temporary and should improve as the body adjusts to the fasting routine.
3. Dehydration: It is important to drink enough water and stay hydrated during fasting periods to avoid dehydration and other complications.
4. Digestive issues: Some people may experience digestive issues, such as constipation, diarrhea, or bloating, especially if they are not eating a well-balanced diet during non-fasting periods.
5. Mood changes: Intermittent fasting can affect mood and energy levels, especially during the initial adjustment period. Some people may experience irritability, anxiety, or depression.

Who Should Avoid Intermittent Fasting For Weight Loss

It is important to note that intermittent fasting may not be suitable for everyone, especially those with certain medical conditions, such as diabetes, eating disorders, or pregnant/breastfeeding women. It is recommended to consult a healthcare professional before starting any new dietary practices. Additionally, it is important to approach fasting in a safe and balanced way that meets an individual’s unique needs and health status.

The post Intermittent Fasting For Weight Loss| Complete Guide Part1 appeared first on yogarsutra.

Do you wish to follow the entirety of ashtanga yoga with complete devotion but get overwhelmed? In this post, I am talking about the two limbs of yoga known as Yama and Niyama. To make the process simpler, I will give you  a single tip to follow each yama and niyama from the eight limbs of yoga.

Inroduction To Yama And Niyama In Yoga

Being a yoga teacher, I love to talk… everyone I meet is… about the yoga. But most of them intrrupt me to inform that THEY KNOW YOGA! I also embrace complete silence because I almost know what they KNOW IN YOGA.

For sure, they are well familiar with the Asanas, or may be…  with the yogic breathwork which we know as Pranayama.

But what most of yoga lovers aren’t aware that these are just TWO OF THE SLICES FROM THE BIG PIE ASHTANGA YOGA also known as eight limbed yoga. While asanas and pranayama are the most talked about limbs and physically doable acts, other limbs remain allienated because people consider them  more of being the concepts rather than being an act. And sometimes also as the things which others should bother about. However, If you commit to follow the one single tip given here for each of the yama and niyama, you will find the “right path really fast” to make yourself YAMA AND NIYAMA COMPATIBLE.

Yama and Niyama are two of the eight limbs of yoga, forming the foundation of the yogic path. Yama refers to moral disciplines and Niyama refers to personal observances. Together, they provide a framework for living an ethical and meaningful life. Yama and Niyama are considered essential for a yogi’s spiritual growth and self-development. They are the basis for cultivating a harmonious relationship with the world and with oneself. By living in accordance with these principles, one can experience greater peace and joy in their life.

Understanding Yama and Niyama in Yoga: A Guide On Two Of The Limbs Of Yoga 

Love to watch video instead of reading? You are covered here 👇

Watch the video 👉Single Tips To Follow Yama And Niyama

Yama refers to the five restraints or abstentions

These are Ahimsa (non-harming), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (celibacy or right use of energy), and Aparigraha (non-coveting). Yama is the practice of self-restraint and is the first step in developing a yogic lifestyle. It is important to note that these five restraints are not just moral codes, but rather, they are guidelines for how to interact with the world around us.

Niyama refers to the five observances or commitments

These are Saucha (purity), Santosha (contentment), Tapas (self-discipline), Svadhyaya (self-study), and Ishvara Pranidhana (surrender to the divine). Niyama is the practice of self-discipline and is the second step in developing a yogic lifestyle. It is important to note that these five observances are not just moral codes, but rather, they are guidelines for a more sattvic way of living.

The Five Yama Principles of Yoga

The Five Yama Principles of Yoga are a set of moral codes that are the foundation of the yogic lifestyle. They are the first of the eight limbs of yoga, as outlined in the ancient text, the Yoga Sutras of Patanjali. The five yama principles are meant to be practiced daily in order to live a life of balance and harmony.

The first Yama principle is ahimsa

which is the practice of non-violence and compassion. This means that we should strive to show kindness and respect to all living beings, including ourselves. We should avoid causing harm to others, both physically and emotionally.

Single tip to follow Ahimsa

Be kind to yourself

The second Yama principle is Satya

which is the practice of truthfulness. This means we should strive to be honest in our words and actions. We should be mindful of our thoughts and how they affect our behavior. We should also be mindful of our intentions and how they affect our decisions.

Single tip to follow Satya

Set your intention for the day

The third Yama principle is Asteya

Which is the practice of non-stealing. This means that we should not take what is not ours, including material possessions, ideas, and energy. We should also strive to be content with what we have and not be driven by greed.

Single tip to follow Asteya

Care for other people’s time

The fourth Yama principle is brahmacharya

Which is the practice of moderation. This means that we should strive to maintain balance in all areas of our lives. We should not become too attached to material possessions.

One tip to follow brahmacharya

Practice silence each day

The Fifth Yama Is Aparigraha

 The Five Niyama Principles of Yoga

As an integral part of the eight-limbed path of yoga, these five principles are essential guidelines for living a life of health, harmony, and contentment.

The First Niyama Is Saucha (Cleanliness)

Saucha is the practice of cleanliness, both physical and mental. Physically, this means maintaining a clean body and environment. Mentally, it means purifying the mind of negative thoughts and cultivating a positive attitude.

One tip to follow Saucha

Take shower and meditate everyday

The Second Niyama Is Santosha (Contentment):

Santosha is the practice of contentment and gratitude. It involves being satisfied with what we have and being thankful for it. It also consists in accepting ourselves and our circumstances and not allowing ourselves to be controlled by external influences.

One tip to follow Santosha

Start counting your blessings

 The Third Niyama Is Tapas (Self-Discipline)

Tapas is the practice of self-discipline and self-control. It involves setting goals and working towards them with dedication and perseverance. It also involves controlling our desires and impulses and cultivating a sense of inner strength and stability.

One tip to follow Tapas

Commit to doing what you promised to yourself

The Fourth Niyama Is Svadhyaya (Self-Study)

Svadhyaya is the practice of self-study and introspection. It involves taking time to reflect on our thoughts and actions and to gain insight into our true nature.

One Tip To Follow Swadhyaya

Instead of sedarching out, search inward

The Fifth Niyama Is Ishvara Pranidhana (Surrender to a Higher Power)

 Ishvara pranidhana is the spiritual act of surrendering the self fully to the Divine, and trusting the wisdom of the Divine to guide the life. 

One Tip To Follow Ishwara Paridhana

Rest your logical mind by surrendering your ego completely

How Yama and Niyama Enhance Your Yoga Practice

Yama and Niyama are the foundation of successful yoga practice, as they provide the framework for a yogi to live a life of self-discipline, self-awareness, and self-love. These are the certain aspects of sustained and meaningful yoga practice on and off your yoga mat.

• When you are self disciplined, you take out time for your self care and you devote sometime of your day in practicing asanas and pranayama.
• When you are self aware, you know what to eat, when to eat, how to behave.
• When you love yourself, you treat everyone with kindness and great care.

Wrapping Up- Yama And Niyama- Essentials Of Yoga

Yama and Niyama, the foundational principles of yoga help us to create a balanced and harmonious life. They are the moral and ethical guidelines that help to guide yogis on their journey of self-discovery. Yama focuses on how we interact with the external world, while Niyama focuses on how we interact with ourselves. By following these principles, yogis can experience a greater sense of peace and well-being. With the regular practice of yoga, these principles can help to bring balance and harmony to our lives.They are the foundation of yoga practice and help to cultivate a healthy and meaningful life. Together, they provide guidance for living a life of harmony and balance.

Image Credit

Image by Yanalaya on Freepik

The post Single Tips To Follow Yama And Niyama| Guide On Two Limbs Of Ashtanga Yoga appeared first on yogarsutra.

Imagine a ‘beautiful-precious’ gift packed inside multiple layers of boxes! The most precious item is always placed inside the safest and the innermost layer. And so is the most precious component of human beings placed by the almighty creator. To access your “highest self”, you need to peel your body-layers- all one by one. This would never have been possible if yoga wasn’t there to show the path to peel your body sheaths and access your five Koshas. This is a complete guide on your 5 koshas with a video about Yoga To Nurture Your Annamaya And Pranamaya Koshas

The subtle Yoga anatomy explains koshas as sheaths or veils of illusion that prevent us from seeing our deeper/highest selves.

As we peel away each layer, we come closer and closer to the innermost most precious layer, a.k.a. Kosha, realisation happens.

What are Pancha Koshas

In Sanskrit Pancha mean five and Koshas means layers or Sheaths

 The concept of pancha koshas was introduced by Saint Taittiriya, who has written the Taittiriya upanishad, a part of the Taittriya Samhita.

The sage said that we don’t have to go far there in search of the atma because it’s a part of our being. It is always here but we can’t realise it because of the sheaths of illusion.

“Yoga is a medium of accomplishing the union; union of body with the mind; Man with the Atman; gross with the subtle”!

Start To Access Your Five Koshas

Annamaya Koshas

The word Anna means food

Therefore this outermost layer is also known as the food body, gross body, or physical body. This layer is the house of our soul- the energy which is immortal, and encompasses the entire physical anatomy such as the bones, muscles, blood and other fluids etc

The Annamaya kosha is perishable, hence follows the rules of this world which are birth, growth , decay and death.

Our physical activities (including yoga postures), food and drink majorly define this Kosha.

To sum up, the Annamaya kosha is:

• Made of food
• Composed of the five elements: earth, water, fire, air, and ether.
• Here’s the video>>

yoga to nurture your annamaya and Pranamaya Koshas

Pranamaya Kosha

As we move on from our outermost physical layer towards the internal subsequent layers, they become entirely “non-physical” and “in-visible”.

So our second kosha the Pranamaya kosha is the first non-palpable layer, referred as the subtle body, energy body or the breath body

Prana, the life force flows through us so this layer includes subtle anatomy of the Prana. Our breath forms a bridge between the physical and energy body so this Kosha lies between the two.

Our energy centres and channels  called “Chakras and Nadis” belong to  this layer.

Yogic practices like Pranayama directly affect your second layer, the pranamaya Kosha. Also the practices of Chakra Balancing and Energy Healing are related with this sheath. How we connect and align with our subtle anatomy can also impact this Kosha.

Curious about balancing your energy centres? Read this how yoga and meditation balance your chakras.

Although, the breathing process and circulation of Prana is a vital tool for our survival. Yet, the same might hinder our path of transcendence and delay the process of removing the veils of illusion. 

So here is the point: both the body and Prana are just a medium for our transcendence not the end point of our journey.

Peel away this veil of illusion with Pranayama: Learn the esoteric introduction to Pranayama by my teacher Mr Paul Carlos.

This sheath is further composed of the five pranas (prana, udana, vyana, samana, and apana) as well as the five organs of action. These karmendriyas are the mouth, hands, feet, rectum and genitals.

 Learn more about the five kinds of prana and revitalise your Prana with the Prana mudra that cures 100 diseases.

To sum up the pranamaya Kosha is:

• Made of prana or vital life force
• Physical body is able to live and act because of prana.

Monomaya Kosha

Man is the Sanskrit and Hindi synonym for our mind and mental characteristics

The third layer Manomaya Kosha is the “mental body layer”, which comprises our thoughts, emotions, and patterns including our five senses.

This highly subtle layer has to do everything with our experiences of this world around us. Various feelings of pleasure, pain, resentments find  circulation through this body layer. This place is also the origin point of our thoughts, emotions , logic , perception and ego.

Taking care of this kosha is very important because it directly affects our first two Koshas: the Annamaya kosha as well as the pranamaya Kosha. 

Because an unstable mind and uncontrolled thought pattern is directly responsible for the stress and anxiety which further leads to many physical diseases. Since the Manomaya kosha is highly affected by our experiences and memories, which could be traumatic, enjoyable, or anywhere in between.

While staying connected with our mental body is imperative in order to be conductive in this world, we can still practice our sense withdrawal, though for a very small time with the practices like pratyahara. 

You can learn here how to pratyahara, the 5th limb of yoga and gradually start to peel away this third peel of illusion to transcendant into a state of pure meditation.

If you haven’t started your daily meditation here is everything to start your meditation practice.

To survive well in this world, it may not be feasible and logical to completely disconnect from our mental body, however we can check off this one more layer as a veil between you and your true self a. k. a. atman.

To sum up, the Manomaya kosha:

• Contains your mind/emotions/thoughts
• Thoughts and emotions move the prana

VijnanAmaya Kosha

Our ability to understand, reason, analyse and judge resides in the 4th kosha, known as vijnanmaya Kosha- the “wisdom body”.

This layer governs our intellect and discerning mind and is the superior part of the mind above the noise of sensory feedback.

Deep meditation and mantra chanting helps us to peel away this kosha and recognise it as a pure veil of illusion. Study of scriptures on a deeper level may help to navigate this path more profoundly.

Penetrate your vijnanamaya kosha with these 25 powerful mantras to awaken your crown Chakra or explore your wisdom body with these wisdom boosting Saraswati mantras.

At this stage, we can deploy our reasoning mind to recognise that we are not what we think, instead, to observe “what we think”.

To sum, up the Vijnanmaya kosha:

• Contains intellect and discrimination
• This is the power to know and discern

AnandAmaya Kosha

Anand means the bliss

The fifth and last layer, anandamaya kosha is the bliss body. This innermost layer of  illusion represents pure joy! Yogis describe it as an introduction with the Divine. In this deepest layer we experience our connection with the divine eternal soul and our own divinity.

This layer is the closest with intangible and immortal body. To access this kosha, deepest and dedicated spiritual practices on much higher levels are required

As we come closer to our bliss body by peeling away the outermost layers, we start realising our true potential.

This sheath might give a sense of connectedness to the divine, yet, one still endures the cycles of rebirth until this sheath is transcended. Otherwise the “wheel of karmas” are said to carry on rotating the cycle of “birth and death”.

That transcendence is samadhi, or self-realization. Well beyond all five sheaths, you are met with atma or self. That said, You are almost connected to this sheath through the fifth kosha, yet it is beyond all five koshas.

Samadhi or enlightenment is the final limb of patanjali’s eightfold path which helps to tap into the bliss body and even further penetrate all the veils of Illusions to access our highest selves.

Further, to let this layer completely vanish, realizing that we are not the one who experience bliss but we are the bliss itself.

To sum up, the anandamaya kosha is:

• A thin veil of ignorance
• Subtle identification with separateness
• Here you experience your true blissful nature

Wrapping Up- Access Your  Five Koshas To Peel Your Body’s Sheaths Of Illusion

Acknowledging the koshas is important to be familiar with your inner world and to develop a connection among your body, mind and spirit. This realisation may help to awaken a profound sense of awareness towards the path of transcendence.

If you love my post you may also love to visit my YouTube channel. Please subscribe and press the bell icon to get notified for the new releases on Chakra system and more.

I would appreciate you to be a part of my “newly formed wonderful community” and follow me on PINTEREST, FACEBOOK, and TWITTER.

Credits:

HinduPrayer

Sequencewiz.org

Ayushyoga

Sivanandayogafarm

The post How To Access Your Five Koshas| Yogic Ways To Peel Your Body’s Sheaths Of Illusions appeared first on yogarsutra.

Food is everything! Each organism needs food to survive and thrive…Wait a minute…

Ideal Yogi Diet?  Is there any… After all, yogis are also humans… and can eat what other humans…right…?

Wrong!

If you are into yogic path, your body behaves differently than other humans. Being on a ‘yogic path’ doesn’t mean that you are doing half an hour of yoga sequence thrice a week! Or can walk a mile on your hands…Instead,

If your purpose is to build your body in a certain way or make your zumba class possible, which of course is with the help of yoga, your dietitian can suggest you a better diet. And you shouldn’t be looking for an ideal yogic diet either.

Because yoga improves strength, balance and flexibility, slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength.

Disclosure: I am an Amazon associate. Some of the links in this post are affiliate links. This means that, at zero cost to you, I will earn an affiliate commission if you click through the link and finalise a purchase.

Buttt…. You Are On A Yogic Path

If your ultimate purpose of doing yoga is spiritual development, to train the body and mind to self observe and become aware of one’s own nature. And…

To cultivate discernment, awareness, self-regulation and higher consciousness! Understand the meaning of your own existence and also to understand the nature of this cosmos… up to some extent…

Then, 

There is a subtle and ideal ‘diet plan’ for Yogis described in Hatha Yoga Pradipika.

There are foods, ideal time and appropriate methods a yoga practitioner should follow and there are some prohibitions which you should follow too.

Gunas An Ideal Yogic Diet Should Possess

First -What is a Guna? 

The Hindi and Sanskrit word Guna translates to ‘properties or qualities’ in English.

The three Gunas are kinds of different qualities of energy in prakriti–The physical matter.

Any living being has Gunas, and it is one of three “propensities” of the mind, body and soul or consciousness.  

The three gunas are Sattva, Rajas and Tamas gunas. These categories define and reflect our health, behaviour, thinking and diet. In a person all three gunas exist for the proper balance in life. However  a yogic way of life aims to increase the Sattva guna to nurture consciousness via a healthy body and mind.

• Sattvic means purity, health, harmony and well-being (spirituality and consciousness).
• Rajasic stands for stress, anger, activity and restlessness (act and work).
• Tamasic means dullness, laziness and lethargy (sleep and rest).

From the above views it is obvious that a person on the yogic path should relish upon a sattvic diet. Ayurveda, the sister science of yoga also  emphasises On The Sattvic Diet. 

Bhagavad Gita too advocates for sattvic foods since eating such foods purifies the mind and becomes part of our pure consciousness.  

“āhāra śhuddhau sattva śhuddhiḥ” Meaning: People with a pure mind prefer pure sattvic food. 

A Sattvik diet is live, clean, pure vegetarian (ahimsa- non violence) diet which includes seasonal fresh fruits, ample of fresh vegetables, whole grain, pulses, sprouts, dried nuts, seeds, honey, fresh herbs, milk and dairy products which are free from animal rennet. 

 These foods enhance the ‘sattva guna’ or our consciousness levels. 

It is crucial for the Sattvic foods to be cooked and eaten with love, gratitude and awareness. 

Eating of this food shapes up a sattvik body which is calm, peaceful, serene, amicable, full of energy, enthusiasm, health, hope, aspirations, creativity and balanced personality. 

Moreover a sattvic diet helps to keep the weight in check and works great in your journey of weight loss.

However, a sattvic food turns tamasic when over processed, kept for a longer period or deep-fried.

Yours Relation With Food

I have seen people gasping for air after each meal, like they have committed some crime by consuming the most essential thing for their living. It’s very common to have guilt after eating a ‘comfort food’. For sure, occasional feasting isn’t bad at all. It is highly uplifting and satisfying.

Looking at your food with love, thinking of a meal as your friend not enemy, developing a sense of happiness instead of regret is the key point to create a great habit to harmonize with your food.

The food you eat plays a huge role in your journey to achieve consciousness. 

Yoga is the best tool for this purpose, and when complemented with an ideal yogic diet,  can do wonders in achieving your spiritual path.  Eating the right food becomes an essential part of living a yogic life.

 Be Aware Of The Prohibited Diets For Yogis

The foods which are prohibited for the yogis are those which are bitter, sour, pungent, salty, heating, green vegetables (other than those recommended), sour gruel, oil, sesame and mustard, alcohol, fish, flesh foods, curds, buttermilk, horse gram, fruit of jujube, oil cakes, asafoetida and garlic.

( Fact that the above prohibited products are  good for a healthy body and mind in general but prohibited for the Yogis in their spiritual journey!)

The point here is that,  

A yogi’s diet should be simple and bland 

Anything that is highly concentrated or might cause acidity and overheats the entire system should be avoided.

That is why all greasy, spicy and stale foods and foods which create toxins and deteriorate in the intestines, such as meat, should definitely be avoided. 

Even in ideal yogic diet, Asafoetida and garlic are considered aphrodisiacs as they supposedly stimulate the production of sex hormones.

They are not harmful if consumed in small quantities because of their medicinal properties but they do leave a pungent smell and leave some kind of body odour. 

Herbs like garlic should not be taken at night because it arouses sexual fantasies. One who is trying to maintain awareness of the higher aspects of reality should definitely refrain from taking such substances until s/he is established in a set state of awareness.

Alcohol should surely be avoided for not only this intoxicates the mind, but also gradually destroys liver and brain cells, which do not reproduce themselves. 

Brain cells once destroyed cannot be generated by either means.

Since the main aim of Hatha yoga is maintaining and sustaining the body it’s better to avoid all sorts of alcoholic substances.

Reheating Of Food

We all love cooking in batches then storing it for later consumption after reheating.

But reheating a cold food is considered unhealthy.

This process can reduce nutritional quality of foods.

Each time you cook, store and reheat to consume, there is enough space for the development of microorganisms.This food is the principal cause behind the most intestine related diseases apart from causing food poisoning.

Consuming such a kind of food leads to fermentation instead of digestion in the stomach leading to the wind and acidity.

 Texture, Moisture, And Fat Contents Of Food

Food which is dry (devoid of natural oil), which is excessively salty or acidic, stale or has too many (mixed) vegetables are not considered appropriate for Yogis.

 Dry food means that which has absolutely no natural oil or water left in it. Oil is necessary in minimum quantities. 

Excess salt and acidity imbalance the system, in fact, salt directly affects the heart rate. If salt is taken in excess it makes the heart beat faster and heats the body.

Many different types of vegetables should not be cooked together as the resulting chemical reactions can upset the digestive system and disturb body functions. 

The process of Digestion should always be homogeneous and smooth which does not overstrain or overheat the system. 

The essential Prana should not be wasted on digestion.

Yogic Lifestyle Suggestions For Ideal Yogic Food 

On the contrary to believe that Yogis always walk on fire or lead a tough life living in forests, the Hatha Yoga Pradipika suggests the most honourable ways of living a yogic life. It strongly advocates:

Exhausting Activities Should Be Avoided

Fire, women (read opposite sex) and long pilgrimages should be avoided.  Bad company, ‘over indulgence’ with opposite sex, bathing in the early morning, frequent fasting and tasks which produce pain in the body should be avoided. That said…

“Anything which demands excess energy and depletes the system should be avoided”.

 Standing or working near a fire exhausts the prana. 

‘Bad company’ means those who live an anti-spiritual life or who think negatively. 

People without any purpose in life, who are unaware of the importance of spiritual evolution do not enlighten one’s soul and should be avoided by a sadhaka.

Involvement with the opposite sex and sexual intercourse just for pleasure, deplete energy and tax the nervous system. 

Sexual desire can never be fulfilled and when you feed that desire it is like throwing kerosene on a fire (says the book).

It is not the physical act which is ‘bad’ but may cause mental repercussions which can be harmful for the sadhaka. 

Thus it is better not to indulge for some time if one wants to awaken prana through hatha yoga.

One is also advised not to undergo long journeys or pilgrimages. Of course, it should be remembered that when Hatha Yoga Pradipika was written, jets and fast cars were not in existence.

 People travelled by foot, physically  exhaustingthe bodily and pranic reserves. A pilgrimage implies a religious search to find God somewhere else. The hatha yogi can realize that highest state travelling anywhere.

‘Bathing early in the morning should be avoided,’ but the sentence is

incomplete without adding ‘with cold water when the weather is winterish.’

In ancient times in India (and other parts of the world too) most people bathed in water from the well or water reserve, which remained very cold in winter.

In the early morning bathing with cold water strains the nervous system and lowers the body temperature.

On the other hand, hot water baths weaken the body’s resistance to the outside temperature and can make one feel very lethargic and sluggish.

Fasting In Hatha Yoga

The hatha yogi should eat regular meals and not make a habit of frequent fasting. 

While fasting is useful to stimulate the digestive system, to eliminate toxins and to help bring the senses and mind under control. 

At the time of sickness it stimulates the body to produce the necessary antibodies to fight disease and rebalance the body structure.

In India many people follow the age-old tradition of fasting in conjunction with the phases of the moon. 

However, there are specific days which are conducive for either a full or half day fast, e.g. the fourth, ninth, eleventh, fourteenth and fifteenth day of either the bright or dark fortnight. 

Swami Sivananda says, “Occasional fasting once a month or when passion troubles you much, will suffice.”

Though fasting has a lot to offer and many people advocate it, one who is  devoted to ‘hatha yoga sadhana, should not strain the body in such a way. 

Any actions which are strenuous and create pain, discomfort or extreme conditions in the body should not be undertaken by the yogi. 

Point here is that without being maniacal about food habits, one should take proper care of the body and avoid any unnecessary strain or injury, since the body is considered as…

 The vehicle to higher consciousness!

Here again you need to be sensible about all these instructions and take into account your health situation and conditions.

So What Is The Most Conductive Ideal Yogic Diet For The Sadhaka

The most conducive foods for the yogis are: 

Whole grains, wheat, rice, barley, milk, ghee, brown sugar,  honey, dry ginger, patola fruit (species of cucumber), five vegetables, mung and such pulses, and pure water.

Whole grains and rice supply essential carbohydrates and vitamin B complex. 

Fresh milk and ghee maintain the mucous lining of the digestive tract and alimentary canal which is washed away by shatkarma practices;  which yogis perform regularly.

Milk and also neutralize any acidity or heat in the stomach which the yoga practices may create. 

Sugar (unrefined) is necessary for brain functioning as well as other body functions. Honey is recommended as it is a predigested and whole food. Dried ginger is also agreeable.

According to the Gherand Samhita, the ‘five vegetables’ are said to be balasaka, kalasaka, patolapatraka, vastaka and himalochika. These are leafy vegetables which are similar to spinach.

 Light, easily digestible pulses such as mung, red lentils, etc. are more recommended as they supply protein, but pulses and gram such as horse gram, which are hard to digest and create flatulence, are to be avoided. 

Pure water which is free of chemicals, excess minerals and harmful bacteria is essential, particularly for the purification practices.

The yogi should take nourishing and sweet food mixed with, ghee and milk; it should nourish the dhatus ( basic body constituents) and be pleasing and suitable*.

The most important attribute of the diet is that it should nourish the dhatus. 

There are seven dhatus or basic body structures: skin, flesh, blood, bone, marrow, fat and semen/ ova. 

Anything which destroys their natural balance should not be taken.

Although milk and ghee are recommended, moderation is the key because excessive milk consumption creates mucus problems and excess ghee causes fat deposits contributing to obesity.

On the other hand, if you are lactose intolerant, do not take it. If rice creates swelling in the abdomen or fluid retention, leave it.

Pleasing And Suitable food Means…

The food which suits your body metabolism and which makes you feel healthy, mentally content, satisfied and stable. 

Most Popular Reads You May Love Too!

Kundalini Yoga Kriyas For Weight Loss

Kundalini Pranayam For Stress-Relief And Insomnia

10 Yoga Poses To Balance Your Solar Plexus Chakra

Yoga resource centre

Holiday gift ideas for Yogis

How to use yoga blocks for back pain and stress relief

Best yoga mats reviews

Best yoga pants  reviews

How to use yoga wheel

What does your favourite colour predicts about you

Wrapping Up- Health Conductive Ideal Yogic Diet

Diet suggestions vary from person to person, so you may have to experiment with different foods and quantities before you find the correct diet for yourself.

Of course, it has to be taken into consideration that the diet given here is more suitable for the climate and environmental conditions of India.

 This diet plan is prepared keeping in mind exclusively ‘the Hatha Yogis’ who are devoted to many hours of constant sadhana, and not those who do a one hour yoga class once a week and have other household commitments. 

Furthermore, most of the foods mentioned here are easily available all over the world, and even as a householder, such a diet will help purify the body and stabilize the mind and passions.

And don’t “forget to remember” these lines uttered by some wise person-

Eat your food like a medicine otherwise medicines will be your food

If you love my post you may also love to visit my YouTube channel. Please subscribe and press the bell icon to get notified for the new releases on Chakra system and more.

I would appreciate you to be a part of my “newly formed wonderful community” and follow me on PINTEREST, FACEBOOK, and TWITTER.

Image Credits:

Unsplashed@

Monika Grabkowska 

Luisa Brimble

Saktheesharan Govindarajan

The post What Is The Ideal Yogic Diet| A Guide On Health Conductive Sattvic Eating appeared first on yogarsutra.