Here you will explore a series of yoga hasta mudras specifically designed for diabetic people. So, let's begin this journey towards balance and well-being!

Diabetes affects millions of people worldwide, and yoga offers a holistic approach to managing this condition. Hasta mudras, or hand gestures, can be powerful tools in regulating blood sugar levels, improving circulation, and promoting overall health.

You can read the complete guide on yoga hasta mudras here. And if you are interested in a full yoga sequence to alleviate diabetes, please click here.

Let's delve into some beneficial mudras specifically for diabetic individuals.

5 Best Yoga Hasta Mudras for Diabetic People

You can read the post or watch the video below: 5 Yoga Hasta Mudras For Diabetic People.

Anjali Mudra 

Our first mudra is Anjali Mudra, also known as the prayer gesture. This mudra symbolises gratitude and harmony within oneself.

How To Anjali Mudra

Bring your palms together at the center of your chest, fingers pointing upward. Gently press the palms together, creating a slight resistance. Close your eyes and take a few deep breaths, expressing gratitude for your body and its ability to heal. This mudra helps calm the mind and balance energy, creating a positive mindset in managing diabetes.

Prana Mudra 

Next, we have the Prana Mudra, a mudra that activates the pranic energy, vital life force, within us. You can find Prana Mudra- Mudra of life, in detail here.

How To Prana Mudra

Join the tips of your thumb, ring finger, and little finger together while keeping the other fingers extended. Relax your arms on your thighs, palms facing upward. Close your eyes and take slow, deep breaths.

This mudra improves digestion, boosts metabolism, and helps regulate blood sugar levels.

Linga Mudra 

Now, let's explore the Linga Mudra, a mudra that generates warmth and increases the fire element in the body.

How to Linga Mudra

Interlace your fingers, keeping your left thumb pointing upward. Place your interlaced hands in front of your navel, close to the body. Keep your arms relaxed and breathe deeply.

This mudra helps stimulate the digestive system, improve metabolism, and enhance blood circulation, all beneficial for managing diabetes.

Surya Mudra 

Moving on, we have the Surya Mudra, also known as the Sun Mudra.

How to Surya Mudra

Join your ring finger and thumb together, keeping the other fingers extended. Relax your hands on your thighs, palms facing up.

Take slow, deep breaths as you feel the warmth and energy building within your body.

This mudra is believed to enhance the fire element, boost digestion, and activate the Solar Plexus Chakra contributing to better blood sugar control.

Vayu Mudra

 Finally, let's explore the Vayu Mudra, a mudra that helps balance the air element and improve the flow of prana in the body.

How To Vayu Mudra

Gently fold your index finger and place the thumb over it, exerting gentle pressure. Keep the other fingers extended and rest your hands on your thighs, palms facing up.

Close your eyes and take slow, deep breaths, focusing on the breath flowing in and out.

This mudra aids in digestion, reduces flatulence, and enhances overall vitality.

Ideal Time For Doing Yoga Hasta Mudras For Diabetics

There is no specific time for doing the above hand gestures, however, make sure, you have not taken  a heavy meal prior to 2-3 hours of your hand gestures session.

Also, hold each mudra somewhere between 5 to 10 minutes or at least 15 to 20 minutes for the best results. It is preferable to sit in a meditative posture, such as, sukhasana or padmasana.

Nevertheless, you can also do these Mudras while sitting comfortably on a chair.

Wrapping Up - Yoga Hasta Mudras for Diabetic People

As I conclude this session on yoga hasta mudras for diabetic individuals, remember that these hand gestures are complementary practices that can support your overall well-being alongside a balanced lifestyle and proper medical care.

Consistency is key when incorporating these mudras into your daily routine.

Remember, yoga is a holistic practice that encompasses not only physical postures but also breathwork, meditation, and mindful living. It is always important to consult with your healthcare provider before making any significant changes to your diabetes management routine.

 Before we end our session, let's take a moment to express gratitude for the opportunity to nourish our bodies and minds. Bring your hands to your heart in Anjali Mudra once again, taking a deep breath in, and as you exhale, release any tension or worries.

 Thank you for joining me in this exploration of yoga hasta mudras for diabetic people. By incorporating these mudras into your daily practice, you can cultivate a deeper connection with your body and enhance your overall well-being.

If you found this post helpful, please like, subscribe, and share it with others who may benefit from it. Remember to take small steps and listen to your body's needs along your diabetes management journey.

Wishing you strength, balance, and good health. Until next time, namaste.

P.S.- Full yoga hasta mudras certification course is available on yogarsutra healing studio app.

Alternatively,

You can scan the QR code below:

The post 5 Yoga Hasta Mudras For Diabetic People| Managing Diabetes Naturally 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 a woman turning and tossing on your bed each month “around the same date” squeezing your lower abdomen…you are not alone. For some women, the discomfort is merely annoying. For others, menstrual cramps can be severe enough to interfere with everyday activities for a few days every month.  Today I have a special yoga to ease menstrual discomfort. Whether you experience back pain, cramps, bloating, or mood swings during your period, these gentle yoga postures and breathing techniques will help you find relief and restore balance to your body and mind. But before we roll out the yoga mat and get started, let’s see why even menstrual pain happens.

Main Reasons Of Menstrual Discomfort In Women

Menstrual discomfort, also known as dysmenorrhea, refers to the pain and discomfort experienced by many women during their menstrual cycle. While the severity and specific symptoms can vary, there are several common reasons for menstrual discomfort:

Prostaglandin Release:

Prostaglandins are hormone-like substances that play a role in the contraction and relaxation of muscles. During menstruation, the lining of the uterus releases prostaglandins, which trigger uterine contractions to help shed the lining. Higher levels of prostaglandins can cause stronger and more painful contractions, leading to menstrual cramps.

Hormonal Imbalance:

Hormonal fluctuations throughout the menstrual cycle can contribute to menstrual discomfort. In particular, an imbalance between estrogen and progesterone levels may affect the severity of symptoms. When there is an excess of estrogen relative to progesterone, it can lead to increased uterine contractions and inflammation, resulting in more intense pain.

There can also be other factors contributing to menstrual discomfort, such as pelvic inflammatory disease, uterine fibroids, and certain medical conditions. 

How Yoga And Breathing Helps In Alleviating Menstrual Pain

Yoga and breathing techniques can be beneficial in easing menstrual discomfort by promoting relaxation, reducing muscle tension, improving blood circulation, and calming the mind. Here’s how they can help:

Relaxation And Stress Reduction

Yoga practices incorporate various relaxation techniques such as deep breathing, gentle stretching, and mindfulness. These practices help activate the body’s relaxation response, reducing stress and tension. Stress can exacerbate menstrual discomfort, so managing stress levels can lead to a decrease in symptoms.

Increased Blood Flow:

Certain yoga poses, such as forward bends, twists, and inversions, can help improve blood circulation in the pelvic region. By increasing blood flow, these poses can alleviate congestion and reduce pain associated with menstrual cramps.

Stretching and gentle movement:

Gentle stretching and yoga poses can help relieve muscle tension and stiffness in the lower back, abdomen, and pelvic area, which are common areas of discomfort during menstruation. Stretching can also help relax the uterine muscles and ease menstrual cramps.

Breathing Techniques:

Deep breathing exercises, such as diaphragmatic breathing and alternate nostril breathing, can have a calming effect on the body and mind. These techniques help regulate the autonomic nervous system and promote relaxation, which can help alleviate menstrual discomfort.

Mind-body connection:

Practicing yoga to ease menstrual pain allows you to connect with your body and develop a deeper awareness of your physical sensations. This mindful connection can help you better understand and respond to your body’s needs, leading to improved self-care and management of menstrual discomfort.

Gentle Yoga To Ease Menstrual Pain

Instead of reading, do you want to unroll your yoga mat now  and start practicing with me?Watch the video below: Yoga To Ease Menstrual Pain

Wide-Legged Seated Forward Fold

 The first pose is the seated Wide-Legged Forward Fold. 

• Begin by sitting at the back of your mat with your feet hip-width apart. Open your legs white at least 2 to 3 feet apart depending upon your flexibility.
•  Inhale, lengthen your spine, and as you exhale, hinge forward from your hips. You can Keep your spine long or allow your upper body to round up for more relaxation.
•  Relax your neck and shoulders, and breathe deeply here.

This pose helps to relieve lower back pain, stretches the inner thighs, and improves circulation in the pelvic area, reducing cramps.

  Butterfly Pose

 The  next pose is Butterfly Pose, also known as Baddha Konasana. 

• Bend your knees and bring the soles of your feet together, allowing your knees to drop open.
•  Lengthen your spine and engage your core.
• Hold your toes and start flapping your knees up and down like a butterfly.

 This pose helps to stimulate the ovaries, improve circulation in the pelvic area, and relieve menstrual cramps. Take slow, deep breaths as you hold the pose.

Cow Face Yoga Pose

The next posture is Cow Face Yoga Pose, or Gomukhasana. 

• Start by sitting on your mat with your legs extended in front of you.
•  Bend your right knee and cross your right leg over your left leg, stacking your knees on top of each other. Flex both feet to protect your knees.
• If this is enough stretch for you, stay in this position. Otherwise, raise your right arm overhead, bend your elbow, and reach your left hand down between your shoulder blades, and try to clasp your fingers together.
• If your hands don’t touch, you can use a strap or hold onto a towel.

Cow Face Pose stretches the hips, shoulders, and chest, and helps to relieve menstrual discomfort. Remember to breathe deeply and switch sides after holding the pose for a few breaths.

Bow Pose

Our next pose is Bow Pose, or Dhanurasana. 

• Lie flat on your stomach with your feet hip-width apart and your arms alongside your body.
•  Bend your knees and reach back to grab hold of your ankles. If you can’t reach, you can use a strap looped around your ankles.
•  Inhale, lift your chest off the ground, and simultaneously kick your feet into your hands, lifting your thighs and shins.
•  Keep your gaze forward and breathe deeply as you hold the pose. Feel the stretch in your abdomen, hips, and thighs.

Bow Pose is an intermediate level yoga pose to ease menstrual pain and also helps to stimulate the reproductive organs, improve digestion, and relieve menstrual discomfort. Remember to listen to your body and come out of the pose if you feel any pain or strain.

You may like to watch: 3 Hasta Mudras To Alleviate Menstrual Pain

  Anulom Vilom Pranayama

•  Our final practice to alleviate menstrual discomfort is Anulom Vilom Pranayama, also known as Alternate Nostril Breathing. Find a comfortable seated position on your mat.
•  With your right hand, bring your index and middle fingers touching your third eye chakra. Use your thumb to gently close your right nostril.
• Inhale deeply through your left nostril, then close it with your ring finger. Release your right nostril and exhale through it.
•  Inhale through your right nostril, close it with your thumb, and release your left nostril to exhale through it. This completes one round.
•  Continue this pattern, alternating between inhaling through one nostril and exhaling through the other. Focus on the flow of breath and keep it smooth and controlled.

 Anulom Vilom Pranayama helps balance the energy in your body, reduces stress, and calms the mind. Practice for a few minutes, gradually increasing the duration as you feel comfortable.

Wrapping Up- Yoga To Ease Menstrual Discomfort 

 Congratulations! You’ve completed a yoga practice specifically designed to alleviate menstrual discomfort. 

I hope this practice brings you relief and helps you find balance during your menstrual cycle. 

It’s important to listen to your body and modify yoga poses and intensity according to your comfort level during menstruation. If you’re new to yoga, it’s recommended to seek guidance from a qualified yoga instructor who can provide appropriate modifications and guidance tailored to your specific needs. 

If you want to make yoga your lifestyle, you can practise customised yoga sequence, Pranayama and hand gestures through our live and recorded yoga sessions. It has got multiple courses, free resources, ebooks, PDF downloads and more. You can download our app from the link given  below:

https://bit.ly/AppYogarsutra

Thank you for joining me today. Until next time, keep practising, stay mindful, and take care of yourself. Namaste.

The post Gentle Yoga To Ease Menstrual Discomfort| Effective Relief From Menstrual Cramps, Bloating, And Mood Swings appeared first on yogarsutra.

Yoga is an ancient practice that has been around for thousands of years. It originated in India and has since become popular all around the world. While yoga is well-known for its physical benefits, such as improved flexibility and strength, it also has numerous mental health benefits. In this post, I will discuss Yoga To Boost Mental Health. 

Three Crucial Signs Of Poor Mental Health 

People live for years without realising that they are suffering from poor mental health.

 My mother, for many years, lived with her mysterious stomach ache.

 "Mysterious" because multiple diagnoses of her achy-stomach returned to nill. 

Various ultrasounds and CT scans failed to recognise why she was having this nagging discomfort at her lower abdomen. 

In fact it was not a physical pain but her poor mental health and insecurities manifesting in the form of lower abdomen pain.

 If you are interested in which Chakra is responsible for lower abdomen pain, read this story here about the imbalances in Root Chakra.

Here are some red flags which indicate a poor mental condition-

1. Persistent or intense changes in mood: 

Frequent and extreme shifts in mood, such as prolonged periods of sadness, hopelessness, irritability, or anger, can indicate poor mental health. These mood changes may seem disproportionate to the situation or interfere with daily functioning.

2. Social withdrawal or isolation: 

Avoiding social interactions, withdrawing from activities and relationships, or experiencing a loss of interest in previously enjoyed activities can be signs of poor mental health. People may feel disconnected from others, have difficulty engaging in conversations, or isolate themselves due to anxiety, depression, or other mental health challenges.

3. Impaired cognitive functioning: 

Poor mental health can affect cognitive abilities, leading to difficulties in thinking, concentration, memory, and decision-making. Someone experiencing mental health issues may struggle to focus on tasks, experience racing thoughts or mental fog, have trouble making decisions, or exhibit poor judgement.

It's important to note that these signs can vary from person to person, and other symptoms or behaviours may also indicate poor mental health.

 Factors Affecting Our Mental Health 

Mental health is an integral part of our overall well-being, and it can be affected by various factors. Here are some factors that can contribute to deteriorated mental health:

1. Trauma and Abuse: 

Experiencing any form of trauma or abuse, such as physical, sexual, or emotional abuse, can have long-lasting effects on mental health. Trauma can lead to conditions such as post-traumatic stress disorder (PTSD) and depression.

2. Insecurities And Stressful Life Events:

 Stressful life events such as loss of a loved one, insecured childhood, financial difficulties, relationship problems, and job loss can have a significant impact on mental health. These events can cause feelings of sadness, anxiety, and hopelessness.

3. Genetics: 

Mental health disorders can also be inherited through genetics. Individuals with a family history of mental health disorders, such as depression and bipolar disorder, are at a higher risk of developing these conditions themselves.

4. Chemical Imbalance: 

Chemical imbalances in the brain can also contribute to deteriorated mental health. Imbalances in neurotransmitters such as serotonin and dopamine can lead to conditions such as depression and anxiety.

5. Substance Abuse:

 Substance abuse, including alcohol and drugs, can have a detrimental effect on mental health. Substance abuse can lead to addiction and can also worsen mental health conditions such as depression and anxiety.

6. Chronic Illness: 

Chronic illnesses such as cancer, diabetes, and heart disease can also have an impact on mental health. These conditions can cause feelings of sadness and hopelessness, and the stress of managing a chronic illness can lead to anxiety.

7. Lack of Social Support: 

Social support is essential for good mental health. Lack of social support, such as a lack of close relationships or isolation, can contribute to deteriorated mental health.

8. Poor Lifestyle Choices: 

Poor lifestyle choices such as lack of exercise, poor diet, and lack of sleep can also contribute to deteriorated mental health. These factors can lead to conditions such as depression and anxiety.

Other than the above reasons, there could be multiple other factors that may be contributing to deteriorated mental health. 

Seeking support from a mental health professional and making positive lifestyle changes can help improve mental health and overall well-being.

How Yoga Works To Improve Your Mental Health 

1. Reduces Stress and Anxiety

One of the primary benefits of yoga for mental health is that it can help reduce stress and anxiety. 

The physical practice of yoga, combined with breathing techniques and meditation, can help calm the mind and reduce the physiological effects of stress on the body. 

Research has shown that practising yoga can lower levels of cortisol, the stress hormone, in the body. Additionally, yoga can improve heart rate variability, which is a marker of the body's ability to adapt to stress.

2. Improves Mood

Another benefit of yoga for mental health is that it can improve mood. Yoga has been shown to increase levels of GABA, a neurotransmitter that helps regulate mood and anxiety. 

Regular yoga practice can also increase levels of serotonin, a neurotransmitter that is often referred to as the "feel-good" hormone. 

By increasing levels of these neurotransmitters, yoga can help improve mood and reduce symptoms of depression.

3. Boosts Self-Esteem

Yoga can also boost self-esteem, which is an important aspect of mental health. 

Through the physical practice of yoga, individuals can build strength, flexibility, and balance. 

This can help individuals feel more confident in their bodies and in their abilities.

 Additionally, yoga philosophy emphasises self-acceptance and self-compassion, which can help individuals cultivate a positive self-image.

4. Increases Mindfulness

Mindfulness is the practice of being present in the moment and fully engaged with one's surroundings. Yoga can help individuals cultivate mindfulness by encouraging them to focus on their breath and the sensations in their body. The physical practice of yoga can also help individuals become more aware of their body and its movements. Regular yoga practice can help individuals develop the skill of mindfulness, which can improve mental health and well-being.

5. Enhances Cognitive Function

Finally, yoga can enhance cognitive function, which is important for mental health. 

Research has shown that yoga can improve cognitive function in a variety of ways, including improving memory, attention, and processing speed. 

Additionally, yoga can improve executive and leadership qualities, which includes skills such as planning, decision-making, and problem-solving. 

By enhancing cognitive function, yoga can help individuals feel more focused and alert, which can improve overall mental health and well-being.

Three Yoga Postures To Boost Your Mental Health 

Yoga is known for its numerous mental health benefits, promoting relaxation, stress reduction, and overall well-being. While there are many beneficial yoga postures for mental health, here are three that are particularly effective:

1. Child's Pose (Balasana):

This gentle resting pose helps to calm the mind, release tension, and induce a sense of deep relaxation. It stretches the lower back, hips, and thighs, which can help alleviate physical discomfort associated with stress. Learn more about the child's pose.

 To practise Child's Pose:

•  Kneel on the floor, touch your big toes together, and sit on your heels.
• Exhale and lower your torso between your thighs, allowing your forehead to rest on the floor.
• Extend your arms forward or alongside your body with your palms facing up. Breathe deeply and stay in this pose for several minutes, focusing on your breath and allowing any tension to melt away.

2. Legs-Up-The-Wall Pose (Viparita Karani):

 This restorative posture is excellent for calming the nervous system, reducing anxiety, and promoting a sense of grounding. It also helps improve circulation and relieve fatigue. 

To practise Legs-Up-The-Wall Pose:

Sit with one side of your body against a wall. Lie back and swing your legs up the wall while simultaneously scooting your hips closer to the wall. Your body should be in an L-shaped position, with your legs extended vertically against the wall. 

Place your arms in a comfortable position, either alongside your body or in a relaxed position overhead. Close your eyes, breathe deeply, and remain in this pose for 5-15 minutes, allowing your body and mind to relax completely.

VIPRITA KARNI AKA LEG UP THE WALL POSE download

3. Corpse Pose (Savasana): 

Savasana is a pose of deep relaxation and surrender, allowing you to integrate the benefits of your yoga practice and promote mental and physical rejuvenation. It helps reduce anxiety, relieve stress, and improve sleep quality. 

To practise Corpse Pose:

• Lie flat on your back with your legs extended comfortably, slightly wider than hip-width apart. 
• Let your feet and toes fall open naturally.
•  Place your arms alongside your body, palms facing up. Close your eyes and bring your awareness to each part of your body, consciously releasing tension and relaxing your muscles.
•  Breathe deeply, allowing your breath to become steady and natural. Remain in Savasana for 10-20 minutes, or as long as you need to experience deep relaxation.

Remember, while these postures can be beneficial, it's essential to listen to your body and modify them as needed to suit your comfort level. Additionally, it's recommended to practise yoga under the guidance of a qualified instructor, especially if you're new to yoga or have any specific health concerns.

Do These Two Pranayama to boost Your mental health

Pranayama, or yogic breathing exercises, can be an effective tool for boosting mental health. Here are two pranayama exercises that can be particularly helpful:

1. Nadi Shodhana Pranayama (Alternate Nostril Breathing): 

This pranayama exercise involves alternating the breath between the left and right nostrils. It is believed to help calm the mind and reduce anxiety.

To perform Nadi Shodhana Pranayama:

•  Sit in a comfortable cross-legged position with your spine straight and your eyes closed.
• Place your left hand on your left knee with your palm facing up. Bring your right hand to your face and use your thumb to close your right nostril.
•  Inhale through your left nostril for a count of four.
•  Close your left nostril with your ring finger and hold your breath for a count of four.
•  Release your thumb and exhale through your right nostril for a count of four.
• Inhale through your right nostril for a count of four.
• Close your right nostril with your thumb and hold your breath for a count of four.
• Release your ring finger and exhale through your left nostril for a count of four.
• This completes one round. Repeat for several rounds, focusing on the flow of breath and the sensation of air moving through your nostrils.

2. Bhramari Pranayama (Bee Breath): 

This pranayama exercise involves making a humming sound while breathing. It is believed to help calm the mind, reduce stress, and improve concentration.

To perform Bhramari Pranayama:

•  Sit in a comfortable cross-legged position with your spine straight and your eyes closed.
•  Place your hands on your knees with your palms facing up.
• Take a deep breath in through your nose.
•  As you exhale, make a humming sound like a bee, keeping your lips gently closed and your teeth slightly apart. Focus on the sensation of the sound vibrating in your throat and head.
• Repeat for several rounds, focusing on the sound and the sensation of the breath moving through your body.

These two pranayama exercises can be practised regularly to help improve mental health and promote a sense of calm and relaxation.

P.S.- Interested in learning all Pranayama at one place? Join the Yogarsutra Healing Studio

Wrapping Up - Yoga To Boost Mental Health 

In conclusion, yoga has numerous benefits for mental health. It can reduce stress and anxiety, improve mood, boost self-esteem, increase mindfulness, and enhance cognitive function. By incorporating yoga into their daily routine, individuals can improve their mental health and well-being.

The post 20 Minutes Of Yoga To Boost Your Mental Health 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.

Pranayama, the Yogic breathing technique, is composed of two Sanskrit words,- prana, the vital energy, and ayama, means to control. In Bhastrika Pranayama, bhastrika is Sanskrit word for bellow, an  instrument used by blacksmiths to blow air onto a fire to keep the flame burning. Bhastrika Pranayama is done with equal length of inhalation and exhalation, facilitating equal lung movements.

Pranayama- One Of The Most Vital Element Of Yoga 

Maharshi Patanjali defines yoga as Chitta Vritti Nirodha which means yoga techniques help to calm the mind. Maharshi compiled the  entire concept of Yoga in Yoga Sutras which largely help in refining the mental body and improving concentration.

Yoga sutras talk about 8 practices known as:

1. 1. Ashtanga Yoga (Yoga of the limbs), 
   2. Niyamas (observances)
   3. Yamas (Abstentions)

• Pratyahāra (Withdrawal Of Senses)

1.  Dharāna (Concentration)
2.  Asanas (Posture)
3.  Samādhi (Oneness) And
4.  Praṇ̄ayāma (Control Of Breath).  Read here An esoteric introduction to Pranayama and How to Pranayama here.

Balance In Five Elements

Prithvi (Earth), Jal (Water), Agni (Fire), Vayu (Air) and Akasha (Space) are the five  building blocks of the universe. Our body is also constituted from the five elements or the pancha mahabhutas, which can be balanced and harmonised with different yoga techniques.

Five Sheath Of Illusion

If you consider yourself as a single body think again,  because you aren’t!

Yogis, with their sharp intellect have clearly seen and wisely explained about the five body layers known as koshas. 

These 5 sheaths are: Annamaya Kosha, Pranayama Kosha, Manomaya Kosha, Vijnanmaya Koshas and Anandmaya Kosha. These layers are highly correlated with each other. 

The Pranayama Kosha is the pranic layer, highly associated with our breath. Regular practice of Pranayama helps to regulate this layer’s energy which further leads to energies in the other layers. You can watch the Pranayama Kosha here.

So What is Bhastrika Praṇ̄ayāma? 

Bhastrika is known as the MOST POWERFUL PRANAYAMA, as Anulom Vilom is the KING OF THE PRANAYAMA!

The Pranayama has 8 fundamental forms; Bhastrika Pranayama is one of those. Classical text books of yoga such as Hatha Yoga Pradeepika and Gheranda Samhita find mention of bhastrika.

According to Swami Sivananda, the author of hatha yoga pradipika: 

“Bhastrika Pranayama is a practice of rapid inhalation and exhalation with a hissing sound”

Bhastrika Pranayama, also known as bellows breath, is an ancient yogic breathing technique that is said to have many health benefits. It is a powerful practice that helps to clear the mind, increase energy levels, and improve overall health.

Bhastrika Pranayama involves taking deep, fast breaths in and out through the nose. The breath should be forceful, but not strained. The inhalation and exhalation should be equal in length and the breaths should be continuous and rhythmic. The practitioner should focus on the breath and not the body or mind.

The practice of Bhastrika Pranayama is said to have many physical and mental benefits. Physically, it can help to improve respiratory function and digestion, reduce stress, and strengthen the lungs and heart. Mentally, it can help to improve concentration and focus, reduce anxiety and depression, and increase clarity and insight.

Bhastrika Pranayama is also said to be beneficial for spiritual growth. It helps to open the energy channels in the body, allowing for the free flow of energy and the release of blockages. This can lead to a greater sense of peace and connection with the divine.

In order to practise Bhastrika Pranayama, it is important to start slowly and build up gradually. Begin by sitting in a comfortable position, preferably in lotus pose with the spine straight and the chin slightly tucked in.

The History and Origins of Bhastrika Pranayama

Bhastrika Pranayama is an ancient breathing technique that has been practised for centuries in India. It is an integral part of many yoga and meditation practices, and is believed to be beneficial for physical and mental health.

The word Bhastrika is derived from the Sanskrit language, and it means “bellows”. This is because the technique resembles the action of a bellows, with the inhalation and exhalation of air being done in a powerful and rapid fashion. Bhastrika Pranayama is also sometimes referred to as “bellows breath” or “breath of fire”.

The practice of Bhastrika Pranayama is believed to have originated in India over 5,000 years ago. It is one of the most ancient breathing techniques, and is mentioned in the ancient texts of the Vedas, Upanishads, and Yoga Sutras.

The practice of Bhastrika Pranayama is said to be beneficial for both physical and mental health. It is believed to help improve circulation, reduce stress and anxiety, and increase energy and focus. It is also said to help improve digestion, reduce inflammation, and even help with weight loss.

The practice of Bhastrika Pranayama involves taking rapid, deep breaths through the nose, while keeping the mouth closed. The inhalation and exhalation should be done with equal force, and the breath should be

The Impact of Bhastrika Pranayama on Mental Health and Well-Being

Bhastrika Pranayama is a powerful yogic breathing technique that has been used for centuries to promote mental and physical health. It is a powerful form of pranayama, or yogic breathing, that involves taking deep, rapid breaths that are held for a short period of time. The practice has been shown to have a positive impact on mental health and well-being.

The practice of Bhastrika Pranayama has been linked to a number of benefits for mental health. Studies have shown that the practice can reduce stress and anxiety, improve mood and mental clarity, and even reduce symptoms of depression. It has also been found to improve concentration and focus, and to reduce fatigue.

 Bhastrika Pranayama is believed to help balance the nervous system, which can help to reduce stress and anxiety. It is thought to increase the flow of oxygen to the brain, which can help to improve mental clarity and focus. It is also believed to help to balance the hormones in the body, which can lead to improved mood and overall well-being.

The practice of Bhastrika Pranayama is also believed to improve physical health. It can help to reduce blood pressure, improve circulation, and strengthen the lungs. It can also help to improve digestion and reduce fatigue.

The practice of Bhastrika Pranayama is easy to learn and can be done anywhere. 

How to Perform Bhastrika Pranayama

Bhastrika Pranayama is an ancient yogic breathing exercise that helps to purify and energise the body and mind. It is an important part of the Hatha yoga practice and is believed to help balance the energy in the body. Bhastrika Pranayama is also known as “bellows breath” due to the sound of the breath that is created during the practice.

To begin the Bellow Breathwork

•  Sit in a comfortable position with your spine straight and your shoulders relaxed.
•  Take a few deep breaths to settle into the practice. 
• Once you are settled, begin to take short, powerful breaths through the nose. 
• The inhale and exhale should be equal in length and should be done with enough force to create a sound. 
• The sound should be like a bellows and should be audible to you.
• Continue to take these powerful breaths for a few minutes, focusing on the sound of the breath and the sensation of the air entering and leaving the body. 
• As you practise, the breath should become smoother and more rhythmic. 
• As you become more comfortable with the exercise, you can increase the length of the breath and the intensity of the sound.
• When you are ready to finish the practice, slowly begin to reduce the intensity of the breath until it is a gentle, quiet breath. 
• Take a few deep breaths to finish the practice and to bring the body and mind back to a relaxed state.

More Tips for Practising Bhastrika Pranayama

Bhastrika pranayama is an ancient yogic breathing technique that has been used for centuries to help improve overall health and well-being. It is a powerful and effective way to increase levels, reduce stress, and improve respiratory and cardiovascular functioning. 

The practice of Bhastrika pranayama involves taking rapid, forceful breaths through the nose. The inhalation and exhalation should be equal in length and intensity. It is important to keep the abdominal muscles engaged throughout the practice, as this helps to increase the efficiency of the breath.

When practicing Bhastrika pranayama, it is important to start slowly and gradually build up the intensity and speed of the breath. Begin by taking a few deep breaths in and out through the nose. Once you are comfortable with this, start to increase the speed and intensity of the breath. Make sure to keep the breath even and steady throughout the practice.

It is also important to maintain proper posture when practicing Bhastrika pranayama. The spine should be kept straight and the chin should be slightly tucked in. The hands can be placed on the knees or in gyan mudra position.

It is recommended to practise Bhastrika pranayama for 5-10 minutes at a time. It is best to practise this pranayama in the morning or evening on an empty stomach.

You can learn all the Pranayamas including Bhastrika Pranamaya in YOGARSUTRA HEALING STUDIO.

Wrapping Up – Bhastrika Pranayama 

To summarise Bhastrika Pranayama, this is a breathing exercise that helps to increase oxygen intake and improve circulation. It involves taking deep breaths in and out through the nose, with each breath lasting for a few seconds. This exercise can help to reduce stress, improve concentration, and increase energy levels.

A regular practice of bhastrika Pranayama helps in improving the function of the cardiorespiratory system. Fast paced breathing helps in harmonious heartbeats.

Rashmi is a certified Yoga Teacher, Reiki Healer, Advanced Chakra Healer, Spiritual and PLRT Therapist, Yin Yoga And Pilates Instructor from India. For the result oriented Health And Nutrition coaching through Yoga and Reiki Healing in combination with other healing modalities, please CLICK HERE to download the App Yogarsutra Healing Studio.

The post Bhastrika Pranayama: A Comprehensive Guide to Rejuvenating your Mind, Body, and Soul 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. 

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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

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Do you often feel surprised when you see Yogis sitting in a lotus pose with various geometry of their palms… specially fingers? Learn here everything from the origin to the philosophy and the science of Yoga Hasta Mudras.

But… Gestures Are versatile!

Gestures were here even before the development of the vocal languages. All the creatures indulge in some kind of body language which is synonymous to gestures.  Most animals communicate with others by – scent-marking a path, scratching a tree or vocalising to troop members. Usually these forms of communication are to warn another of impending danger or to mark a territory. Gestures and postures are also used in mating rituals and may include  bright colours displays. Facial expressions are  used to convey information mainly in primate- our close relatives!

Origin of Yoga Hasta Mudras

Yoga hasta mudras are said to have originated in India most likely in Gandhāra. 

However the accurate origins of mudras are unknown although they’ve been present for thousands of years and have appeared in varying religions and traditions including Hinduism, Buddhism, Christianity, Egyptian hieroglyphics, Tantric rituals, Roman art, Asian martial arts, Taoism and Indian classical dance.

A large number of religious icons of the Orthodox Christian Church depict Jesus, Mary, and the other saints performing hand-gestures which correspond exactly to specific yoga mudras. This suggests that meditation using yoga mudras may have formed an essential part of the spiritual practices of the early Church.

In Hatha Yoga Pradipika,  bandhas and mudras are treated in conjunction and the ancient tantric texts also make no distinction between the two. 

Bandhas aka Yoga Locks are extensively incorporated in mudra as well as in Pranayama techniques. Although, the locking action reveals them as a most crucial fundamental practice in their own right.

Yoga Hasta Mudras And Their Meanings

Mudra means a seal

“The word “mudra” is derived from Sanskrit word Mud + Dhra or bliss dissolving, meaning that which dissolves duality and brings the deity and devotee together. 

Mudras are hand, body, or eye positions that facilitate certain energy flows in the body and by forming a specific mudra one can induce certain states of mind and consciousness.

 In Yoga,  mudras are accomplished with hands, eyes, and… even the entire body, known as yoga posture.

When a mudra is done using your hands, specially the palms and fingers– is known as a  Hasta Mudra or Hand Gesture.

Yoga Hasta Mudras For Healing

All forms of mudras work in harmony with other healing methods. Hasta Mudras when done regularly,  can have wonderful healing effects on your body, mind and soul.

Therapy with mudras offers very effective results. It works through the energy system of the body – NADIS, CHAKRAS, MARMAS. 

Ancient Vedic wisdom says that “your health is in your hand“.

 Which is literally when it comes to the plethora of benefits offered by the practice of the hasta mudras.

Mudras Help To Balance Panchamahabhutas

 In our hands, four fingers and the thumb represent the five major building blocks or the ‘Panchamahabhutas’ of which the entire universe is made. These mahabhutas are: Sky (Ether), Air, Fire, Water and Earth.

Usually, these five elements live in harmony and balance within the body. 

According to Ayurveda, diseases are nothing but an imbalance of these five elements.

That said, we remain healthy as long as all these elements are in a balanced state. An imbalance in these mahabhutas can cause various health issues and diseases. Some common diseases caused by each of these elements are: 

Imbalance of Water Element:

Asthma, cold, swellings, blood thinning, urine related problems etc.

Imbalance of Air Element:

Blood pressure problems, nervous disorders, anxiety, lung disorders, depression, muscle pains etc.

Imbalance of Fire Element:

Extreme variations in perceived temperatures like increased coldness or heat in the body, skin diseases, diabetes etc.

Imbalance of Earth Element:

Weakness in the body, cholesterol problems, weight loss, weight gain, diseases related to muscular pain and bones.

Imbalance of Space Element:

Throat related issues, thyroid disorders, speech disorders, epilepsy, ear diseases etc.

Therefore, it is very important to maintain the appropriate balance of the five elements for a healthy life. And this ancient Indian discipline and a branch of Yoga known as Mudra Chikitsa is extremely helpful in that regard.

Functions of The 5 Elements Within The Body

According to Ayurveda, the sister science of Yoga, each of the five elements is responsible for different functions and structures in our body-

Water Element:

It forms bodily fluids like- blood, saliva, sweat, semen and urine.

Air Element:

It is responsible for all movements like expansion, contraction, breath.

Fire Element:

It creates heat and derives our needs like hunger, sleep, and thirst.

Earth Element:

It forms solid structures like- bones, tissues, skin and hair.

Space Element:

It is responsible for our inner wisdom and intuition. It also determines our fears.

 Science Of Yoga Hast Mudras

Mudras or these mystic hand gestures engage certain parts of the brain and offer a corresponding influence on them.

Practising various Mudras during your yoga practice develops a connection with the brain patterns that affect the unconscious reflexes in different parts of your body. Furthermore, the Mudra balances and redirects your internal energy, which influences your tendons, glands, veins, and sensory organs.

The use of mudras balances the natural flow of energy in our body. So when you make a mudra, the tips of your fingers create an energetic circuit that adjusts the flow of energy in your body by balancing the related element. Each finger on either hand balances a specific element.

How The Fingers Geometry Works

According to the Yoga Tattva Mudra Vigyan, there are three basic effects of practising various mudras:

Intensifying The Energy

When the tip of the thumb touches the base of a finger, it will increase the element associated with that particular finger. For example, touching the thumb to the base of the middle finger will strengthen the space element. 

Suppressing The Energy

 When a finger is covered by the thumb, it causes the suppression of the element associated with that finger. For example, covering the ring finger with the thumb weakens the earth element.

Balancing The Energy

 Touching the tip of the thumb to the tip of any finger brings the associated element into balance with the others. Such as in Gyan mudra when tip of the index finger  is touched with tip of the thumb, it balances the fire and air elements.

 Read:

Prana Mudra: Mudra Of Life| Yoga Hast Mudra To Cure 100 Diseases

Yoga Hasta Mudra To Boost Metabolism And Weight Loss| Hand Gesture For Fire Element

Yoga Hasta Mudras: Best Postures

“Hasta mudras can be practised seated, prone, standing or even walking, as long as the posture is symmetrical and the body is relaxed. 

Mudras can even be done during illnesses. Even while lying in bed… As long as you are aware of your breath and can move your arms, hands and fingers freely!

Ideal Time Duration For Yoga Hasta Mudras

  Mudras can be practised for up to 30 minutes a day, either in one go or divided into three 10-minute periods.

These mudras help to focus the mind in meditation and streamline the flow of energy during asana practice.

For the great and quicker results from hast mudras, you should practice them daily at a specific time of the day.

Mudras that are used for acute complaints, require to be discontinued after the desired healing.

Wrapping Up- Science Of Yoga Hasta Mudras

Yoga Mudras are great for personal growth and they can be done in a yoga retreat, meditation retreats and of course at your daily home practice. The good thing about Yoga Mudras is that they only require hand gestures, which means that there is not much physical activity and time involved. 

You can reap maximum benefits by practicing a hast mudra by devoting just 20 minutes a day. 

Rashmi is a certified Yoga Teacher, Reiki Healer, Advanced Chakra Healer, Spiritual and PLRT Therapist, Yin Yoga And Pilates Instructor from India. For result oriented Health And Nutrition coaching through Yoga and Reiki Healing in combination with other healing modalities, please CLICK HERE.

The post Philosophy And Science Of Yoga Hasta Mudras Which Every Seasoned Yogi Should Know appeared first on yogarsutra.

Pran Mudra the mudra of life which  is also an Immunity Booster hast mudra is recognised to work in curing more than hundred diseases.

Buttt…

Search ‘In’ Instead Of Searching ‘Out’

Since the outbreak of the pandemic, we all aspire even more to have a strong immunity. 

You can very well find the immunity boosting foods…immunity boosting medicines…. immunity boosting yoga postures…even, the immunity boosting lifestyle!

But very few people are aware of the fact that everything we need to stay forever ‘up and running’ is found inside us…

THE THING IS KNOWN AS PRANA! 

Good news is that the science of yoga has well equipped humanity to take advantage of it. The science of mudra is that lesser known technique which we still need to explore!

According to Hatha yoga to live a balanced life, five types of energies are considered as a varisht or superior kind. These are Prana, Udana, Samana, Vyana and Apana. 

Each of these vital energy forces provide specific functions to the body. 

Among these Prana holds the greatest significance. Hence by the simple practice of Prana Mudra, you can very easily activate and fire up the life force inside you.

Pranas: Associated Body Parts And Function

• Vayu   Prana  cover  chest and head    and governs intake, inspiration, propulsion, forward momentum

• Apana  prana occupies pelvis   and governs elimination, downward and outward movement

• Samana Prana cover  navel   and governs assimilation, discernment, inner absorption, consolidation

• Udana Prana cover  throat    area Governs growth, speech, expression, ascension and upward movement

• Vyana Prana occupy   the entire body and   governs circulation on all levels, expansiveness, pervasiveness.

“Prana means life” and Prana Vata governs the functioning of the brain, the lungs and the heart. 

 Flow of the Prana Vata  from the cranium down to the rest of the body controls all mechanisms vital to your survival!

Benefits Of Doing Prana Mudra

This mudra is considered to be one of the important mudra because of its benefits. Very obvious from its name, this mudra enhances the vital energy within the body.

• Prana Mudra gives the best results in improving your immunity. It is one of the mudra which enhances the efficacy of other chikitsa mudra; i.e. it has to be performed for a minimum of 10 minutes after practicing chikitsa mudra. 

“Mudra chikitsa is a lesser known but a very important branch of Yoga”.

• This mudra also improves vision, beneficial in dryness, watering, burning sensation, and redness of eyes. To sum up, Pran Mudra can be invariably practiced for all types of eye problems.
• Other than these benefits prana Mudra also makes the body and mind stable, and improves body strength.
• It removes blockages in the energy channels known as Chakras by enhancing the proper movement of vital forces within the body.
• It reduces muscular pain and fatigue.
• If you are fasting this is the best mudra to practice as it helps to sustain and maintain your energy level. 
• It gives good results for insomnia when practiced after jnana mudra.
• If you are diabetic, you should practice Prana Mudra after the Apana Mudra.
• Prana mudra should be practiced in all kinds of joint pains after performing Vayu Mudra.
• This mudra also helps in reducing anxiety and builds self confidence.
• If you want to increase your productivity during work, Prana Mudra is very effective. 
• Prana Mudra the mudra of life helps emerge the three main energy channels, the Ida, Pingala, and Sushumna nadis, activating the Muladhara (root) chakra.

How To Do Prana Mudra- The Mudra Of Life

Prana Mudra engages two fingers- the ring finger, the little finger, and thumb. 

By doing this you bring,

Prithvi (earth), Jala (water), Agni (fire) in a balanced state as the tips of these fingers are joined. This helps combine the fire energy of the thumb and the power of little and ring fingers, invoking the vital energy.

Ring finger represents the earth element, little finger  the water element and thumb the fire element or mahabhuta.

Meaning Of The Fingers Involved In Prana Mudra

The little finger shows the fluidity as it represents the water element. The ring finger offers stability because it represents the earth element. The thumb shows vigor and has the power to transform as it represents the fire element.

• Sit in any comfortable posture- Vajrasana, Sukhasana or Padmasana, with a relaxed mind. 
• Join the tips of the thumb, ring finger and little finger keeping the remaining fingers straight, firm yet relaxed and away from one another. 
• Maintain a mild pressure between the fingertips which are engaged in the mudra. 
• This has to be practiced in both hands.
•  Settle your hands over the knees and  focus on breathing. 

Prana Mudra- Mudra Of Life: The BEST Practices

• Any kind of therapy or medication may not work for you until you have faith in the method. Therefore, you must have faith and belief in mudra therapy. 
• Understand that yoga therapy is a complimentary science and is well compatible with other therapies.
• Before practicing the mudra make sure to take a few deep breaths so that the breathing becomes rhythmic.
• To enhance its efficacy perform the mudra with a relaxed mind.
• Begin with 15 to 20 minutes a day.  Gradually increase the time. Mudra can be safely practiced for 15-20 minutes sitting 2 to 3 times a day or 30 to 40 minutes in one go. 
•  Anyone can practice Prana mudra… irrespective of age, gender, pregnancy, or any illness.

Wrapping Up: Prana Mudra- Mudra Of Life

The essence of Prana mudra is that it provides Prana (life-force) to eyes, skin, and other sensory inputs that contain Prana Vayu. 

Hence the Prana Mudra directly affects circulatory system, body temperature, nervous system, the flow of breath, and heart rate and evokes the feeling of groundedness.

So Yogis, you must practice Prana Mudra, the most vital  mudra of life, to live a life which is full of vitality and plenty of happiness. Understand the benefits of yoga or not limited to the experienced practitioners only. 

Prana mudra is a yoga mudra that is prominently effective in boosting your immunity and keeping you active and sharp and wellfit even in a modern lifestyle!

Thanks for being with me on your mat Namaste 🙏 Yogis 🧘‍.

Yoga way of life

The post Prana Mudra- Mudra Of Life| Immunity Booster Hast mudra That Works In 100 Diseases appeared first on yogarsutra.

In this post you will come to know about the Yoga Hast Mudras to boost metabolism and weight loss, and learn to honour the five subtle elements, and connect to the healing power of earth, water, fire, air, and ether in your yoga practice.

I will also talk briefly about the significance, meaning and science of yoga hand gestures.

Yoga is a science of living but most of us know yoga synonymous to body postures and breathing techniques!

But as we unfold we learn about the Koshas, the doshas, the Bandhas, the Kriyas to name a few. Mudras or gestures are a vital part of ancient yoga.

Hast Mudras And Our Lives

The greatest secrets in Yoga, Hast mudras can take your yoga practice and overall health to a new level! By arranging the geometry of your fingers and touching the fingertips in a certain way, you can very easily accomplish a Hast Mudra or Hand Gesture or… the Energy Seales.

You might have noticed the unique geometry of hands and fingers in Indian dance forms such as Kathak and Bharatanatyam, and many idols in temples and holy spaces. These Mudras also have their significance in meditation practices of Buddhist and Hindus.

In Yoga traditions, hand mudras are performed in conjunction with asanas and Pranayamas to enable streamlined flow of energy into the body for a profound spiritual awakening.

Hand gestures are related to different body parts and mind and…

Hand Mudras Help to Establish The Pranic Balance

Regular practice of these hand mudras can help to prevent many physical and psychological ailments such as depression, diabetes, hypertension and heart diseases to name a few and can be proven methods to live an illness free life.

Science Of Hast Mudras

The hand and finger geometry is directly linked with our nervous system and stimulates specific pathways known as Nadis. 

Mudras are said to increase energy and blood circulation to different parts of the brain, important nerve junctions and glands.

Ancient Yogis figured out the hand areas and associated reflexes related to the different areas of our body and brain. The areas of hands and fingers also affect our emotions and behaviour.

That said, by curling, folding, stretching, and touching the fingers… we can effectively communicate with our own body and mind.

Panchmahabhutas, Hast Mudras, And Our Body Relations

With the emergence of the universe, the five great elements- PANCHAMAHABHUTAS are also said to have originated.

They are the building blocks of the universe as well as our bodies. Everything is made up of the different combinations of these five elements.

These elements are associated with the senses and also with particular body parts and functions. Each has an energy corresponding to the each Body Chakras. 

According to the Ayurveda, each of us is born with a unique combination of the five elements with some variations in the dominance of each.

 As the outside world’s environment varies,  the elements within our bodies also alter.

That is why it becomes crucial to recognise your body doshas and what might be shifting you out of balance.

Our five fingers and the five elements

Each finger in our hands represents one element:

Thumbs- the Fire element

Index fingers- the Air element

Middle fingers- Space or ether

Ring fingers- Earth element

Little finger- Water element

Metabolism: Converting food into energy

What you eat and drink is converted to energy and consumed by the body in the process of metabolism.

Calories in food are combined with oxygen to release the energy your body needs to function properly.

Your body needs energy for all its involuntary functions like breathing, digestion, heart beating, eye reflexes, and others. The number of calories the body uses to accomplish these basic body functions are known as the basal metabolic rate.

These factors determine your individual basal metabolism, including:

• Body size and composition. 

 Larger people or people with more muscle burn more calories, even at rest.

• Your sex.

   

Men usually have less body fat and more muscle than  women of the same age and weight, that makes men burn more calories than women!

• Your age.

 As you get older, the  muscle density tends to decrease and fat accounts for more of the body weight, slowing down calorie burning.

However, the energy needs for your body’s basic functions stay fairly consistent with few alterations.

According to Ayurveda, weight gain is considered to be a kapha dosha.  Which can be corrected by balancing the body fire element because the fire element is connected with hunger and appetite.

Best Mudras To Boost Metabolism And Weight Loss

Two best mudras for weight loss are agni Mudra and apana mudra.

Agni Mudra

This is an effective yoga mudra for weight loss. It also helps to reduce excess body fat and lowers our laziness quotient.

How To Agni Mudra:

• Sit in a comfortable cross-legged position or in lotus mudra.

•  Bend your ring finger so that you can touch the base of the thumb.
•  Press it with the thumb on the second phalanx keeping the other fingers straight.
• Place both your wrists on your knees.

• This mudra should be performed with both hands and palms facing in an upward direction.

 Benefits Of Agni Mudra

• This mudra symbolises our inner fire which works great in preventing and curing many digestive disorders.
• Agni Mudra is also an excellent solution for strengthening weak eyesight and improving your vision.
• It helps in controlling the shivering in your hands, legs and feet because of the Perkinson by increasing the body temperature.

Apna Mudra

In the modern life style, our body becomes full of toxins which may have a negative effect on the body. Apana Mudra works great in eliminating these waste materials, including any negativity. 

The main purpose of this gesture is to work on the Apana Vayu, the downward flowing energy. 

To live healthy, this is very important to remove stools, gases, urine, sweat or even blood that’s unwanted by the body.

How To Apana Mudra

• The first step is the same as the Agni Mudra.
• Join tips of the thumb first with the tips of the middle and ring fingers keeping the other fingers straight.

This yoga mudra should also be accomplished with both hands.

Apana Mudra Benefits:

• Improves digestion and prevents bloating
• Treats reproduction-related problems
• Lowers the discomfort of menstrual cramps
• Reduces the risk of heart problems
• Has a detoxifying effect on the body
• According to research, Apana Mudra has a therapeutic role in treating type-2 diabetes by reducing the stress levels in the body.

Wrapping Up- Yoga Hasta Mudras To Boost Metabolism

Mudras are the actions of your hands and can be performed anywhere. But being a part of the yogic culture, they should be performed holistically! So morning is the best time to perform these mudras, preferably with an empty stomach.

“Hold each mudra for 45 minutes and accompany it with deep breathing to experience the complete benefits from your practice”.

I hope you liked these yoga mudras to boost metabolism and weight loss. What is your experience? Please write in your comments:-)

THANKS FOR BEING WITH ME ON YOUR MAT, NAMASTE 🙏❤️ YOGIS 🧘

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