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.

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

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

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

What are Pancha Koshas

In Sanskrit Pancha mean five and Koshas means layers or Sheaths

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

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

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

Start To Access Your Five Koshas

Annamaya Koshas

The word Anna means food

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

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

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

To sum up, the Annamaya kosha is:

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

yoga to nurture your annamaya and Pranamaya Koshas

Pranamaya Kosha

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

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

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

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

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

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

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

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

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

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

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

To sum up the pranamaya Kosha is:

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

Monomaya Kosha

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

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

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

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

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

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

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

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

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

To sum up, the Manomaya kosha:

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

VijnanAmaya Kosha

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

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

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

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

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

To sum, up the Vijnanmaya kosha:

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

AnandAmaya Kosha

Anand means the bliss

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

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

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

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

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

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

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

To sum up, the anandamaya kosha is:

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

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

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

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

Learn here how to do the Trataka Kriya to raise Intuitions, improve your eyesight, and quiet the wandering mind.

But… First…

Yoga has penetrated the deepest layer of mankind. Asanas or the yoga postures have emerged as the vital part of a widely used fitness tool for mind, body and soul.. 

Most of us are also familiar with common yogasana terminologies such as downward facing dog pose, cat and cow pose, paschimottanasana, Camel Pose to name a few.

However, the fact about yoga which is rarely known is that ASANAS OR POSTURES are only the tiniest portion of a huge pie called YOGA. 

According to the Yogasutra of Patanjali, Out of eight limbs of yoga, asanas form just one.                        

So if you are into  yoga to have a larger than life experience through spirituality, you need to know about the koshas, the dosas, the bandhas, the Kriyas and a lot more…

Trataka Kriya, a lesser known yet extensively used term in yogic circles, is one of the shatkarmas (six yogic cleansing techniques) or Shat Kriyas.

In Hatha yoga, practice of shatkarmas is associated with making the body and mind strong and healthy.

Disclosure: Some of the links below are affiliate links. This means that, at zero cost to you, I will earn an affiliate commission if you click through the link and finalize a purchase.

What is Tratak Kriya In Yoga And Its Significance

Trataka means to gaze steadily

According to Hatha Yoga Pradipika,

“Nireekshaennischaladrsâ sukshmalakshya samâhita

Asrusampâtaparyantam âchâryaisrtâtakam smrtam”

“Looking intently with an unwavering gaze at a small point until tears are shed is known as trataka by the acharyas (teachers)”.

Trataka is an extremely powerful technique which helps us to cure and improve all eye disorders, weakens laziness and controls our mind.

Regular practice of tratak Kriya aids in directing the nervous system in a definite direction to increase our energy level.

With a quiet mind it becomes far easier to concentrate and live with tranquility.

P.S.- To cure your eyes and maintain a good eyesight, you should practice Trataka Kriya along with the Prana Mudra explain here with a video.

Trataka or yogic practice of concentrated gazing is an ancient hatha yoga exercise used for all round development of our body, mind and soul. The meaning of the word trataka is ‘’to look fixedly’’ or ‘’to stare pointedly’’. The concept of trataka is defined clearly by some yogis and old yoga texts like hatha yoga pradipika. 

According to Giovanni D. from liveanddare–  in the ladder of Yoga, trataka is often considered the bridge between the body-oriented practices – like postures (asanas) and breathing exercises (pranayama) – and the mind oriented practices of meditation (dhyana) and the superconscious state (samadhi). It is also an essential preparation for all visualization-type meditations.

Types of Trataka Kriya

Conventionally there are three kinds of trataka that can be practiced: 

• Antar or Antaranga Trataka, 
• Madhya Trataka and 
• Bahya or Bahiranga Trataka

Antar (Internal) Trataka

 This is done with closed eyes with the imagination that we are gazing at either the midpoint  of our two eyes(bhrumadhya drishti), or heart, navel or any other internal organ.

Antaranga trataka involves clear and stable inner visualization of an object.

Madhya (in Between) Trataka

In this method, still gaze is fixed on the center of the eyebrows (bhrumadhya) or tip of the nose(nasagra)or any nearby object made of any material.

Alternatively, it can be practiced with aum written in paper, or concentric circles having a black dot in its middle, or a single black dot with open eyes.

Bahya (External) Trataka 

 It is performed by fixing our gaze on a distant object like the rising Sun, Moon or a bright planet. Bahiranga is simpler to practice than Antaranga because you just have to gaze at an object or symbol.

How To Practice Trataka For Maximum Benefits

As we understand by now that the practice of trataka is done by gazing at a fixed point or object without blinking the eyes. 

Using a steady flame is often preferred because the flame acts as a natural attraction for many people.

Fire may play the role of a magnet for the eyes and mind. 

Also, it leaves a very clear after-image in the mind.

The principal objective of trataka is firstly to silence the wavering tendencies of the mind to achieve the highest degree of focus and concentration. Secondly, to harbour the power of intuitions and inner visions.

Once the thoughts and power of your mind becomes streamlined, the flow of prana happens effortlessly,  making life completely stress-free… 

Your faculties are awakened naturally

P.S.-

In my book “Behind Your Brain Beyond The Books” I have explained everything to control your mind and achieve the highest degree of focus through yoga. Trataka Kriya is also explained perfectly.

How To Trataka Kriya To Raise Intuitions, Improve Eyesight And Quiet The Mind

• You can practice Trataka by sitting on the ground in padmasana (lotus pose), ardha padmasana or sukhasana (comfortable sitting posture) keeping the spine and the back straight.
• Place a cow’s ghee lamp preferably or a candle at the level of your eyes at approximately one metre distance.
• Close your eyes then practice kaya sthairyam ( a steady body).

• Then open your eyes and gaze at the middle portion of the lamp flame, just above the wick.

• Try to keep the eyes perfectly steady. Avoid blinking.

• In the beginning, you can lower the eyelids

if the eyes become sore or tired. 

• Stare as long as possible, five or ten minutes, or more if you can without closing and straining your eyes.

• But at the same time you can also close, if you feel so… the point is not to strain and harm your eyes and surrounding muscles beyond a limit.

• Let The Mind Be Free Of Thoughts! But in case you can’t do so  (which is really the case with most of us) , witness silently (Sakshi). 

• When your eyes start tearing, finally close the eyes, keep them fixed on the impression of the flame in front, in chidakasha ( Inner Trataka).

• If it flickers or moves, bring it back to the center and continue gazing until the impression disappears.

• The purpose of focusing the eyes on an external object is to arouse the internal vision and to make that vision steady by stopping the eye movements.

• Once you can stabilize the image, observe and look intently at the colors.

• It is just normal if you can’t see any light, just a black impression of the shape.

• Keep the mind completely devoid of thought. Only be aware of the object of concentration. 

• Practice for fifteen to twenty minutes (initially start with a 3 to 5 minutes of gaze) unless the guru has advised you to go for a longer period.

• Trataka can be done at any time, but it is more effective when performed on an empty stomach. 

• The most suitable time is between four and six a.m. after asana and pranayama practice. If you want to delve deeper into the mind, trataka should be done late at night before going to bed and before japa or meditation.

•  After performing trataka you should wash your eyes and face with water. The time period of trataka from the beginning till the rolling down of tears differs from person to person.
• It may also depend on the mental condition of the individual. 

Benefits Of Doing Trataka

• According to Hatha yoga, regular practice of Trataka promotes curing all sorts of eye- related issues and surmount laziness.

• Practice of Trataka also carves the road to hone the Shambhavi Mudra, which leads to a state of dharna or contemplation. 
• Gradually you also develop a great vision and intuitive insight.
• According to Gherand Samhita, a yogic text, trataka helps in training and guiding and calming the nervous system in a particular direction. It also aids in reducing and curing all kinds of mental tensions. It leads to a state of peacefulness and calmness. 
• The sleep pattern is corrected within a small time with the practice of trataka.
•  Its curing and improving tendency depends upon the mental and physical state of a person. 
• It also assists in raising hypnotic powers and sixth sense if practiced regularly.
•  Trataka acts as a means of advancement between physically oriented exercises and mental exercises which finally lead to higher awakening.
• It acts as a vital link between hatha yoga and raja yoga. Conventionally it comes under hatha yoga but it may also be considered as a part of raja yoga.

Other Symbols And Objects You Can Perform Trataka Effectively

There are other equally effective symbols or objects such as a crystal ball, a shiva lingam, yantra, mandala, full moon, a star, the rising or setting sun (when it is an orange-red ball and not yellow), a Chakra symbol of Om, or your own shadow. These are the most effective.

However,

Trataka can also be done on a rose, a tree, a mountain, the sea, or lightning.

 In fact, if you worship a particular deity and gaze steadily at the form, it is also Bahiranga Trataka.

But please note that the most suitable of all forms is a steady flame because a symbol, yantra or mandala leaves an impression in the mind and stimulates particular centers.

For example, If you concentrate on Kali, the dark Goddess (a ferocious avatar of maa Durga from holy trinity) you may arouse that aspect of your inner being! 

Even some yoga scriptures state that, you may even manifest Kali and be terrified by her fearsome form!

Therefore, a steady flame of light is most practical unless the guru says otherwise.

Preparing Your Eyes Before And After The Tratak Kriya

You can perform the following eye exercises before and after your “gazing meditation” aka Trataka. I personally love this practice of eye-toning and do it regularly.

Keeping your head completely still, move your eyes left and right ten times; then up and down ten times; then make full circles in the clockwise and then counter-clockwise direction, five times each or so. Finally close your eyes for 10 minutes and cup with your palms.

 This is a good exercise for the eye muscles, and some teachers recommend it as a preparation for gazing meditation.

Science Of Trataka

Research  shows that there is a definite relationship between eye position and the dominant hemisphere of your brain; so much so that changing the eye position can directly affect your mood and experience of the world. In the experiments, pictures appearing on the left side of our viewing field, and sounds in the left ear (both transmitted to the right brain), are perceived less agreeable than when they are presented to the other side.

This is relevant because the technique of Trataka involves holding a central gaze. This can explain the experience of many practitioners regarding Trataka meditation and similar techniques  leading to an integration and unification of the whole brain.

If looking from the right eye activates the left hemisphere, and from the left activates the right hemisphere, then it’s a very logical conclusion that holding a perfectly centered and forward gaze produces a balanced brain activity in both hemispheres.

Clinical studies on Trataka indicate that it works on removing all kinds of neural disorders and blockages and it also assists an individual in gaining deep concentration and meditation. 

The practice of trataka is very conducive in gaining control on our parasympathetic nervous system, lowering of heart and respiration rate.

 It increases the peripheral blood circulation of our body.

By removing the emotional clutters, the trataka Kriya helps in mastering our mind.

Trataka Kriya Precautions

• Avoid using candles with toxic fumes or other lamps for doing trataka. Always use a cow’s ghee lamp for practicing tratak for the best results. 
• Do not practice trataka on a flickering flame. 
• Hypersensitive persons should do trataka after doing shavasana. Emotionally and mentally disturbed people should do trataka only after practicing the basic postures (asanas) and processes (kriyas).
• Take care of your eyes and never rub them after doing trataka. Do not strain your eyes beyond your capacity and avoid to read or watch television or your mobile phone immediately after doing trataka

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Wrapping Up– Trataka Kriya To Raise Intuitions

A sustained  practice of Trataka Kriya produces highly modulated waves of Alpha frequencies relaxing our mind and mental faculties.

It promotes the purification process by eliminating our suppressed emotions and desires from the subconscious level.

To sum up, the practitioner of Trataka experiences a great deal of relaxation and highest degree of calmness and peace on both physical and mental level.

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The post How To Do Trataka Kriya To Raise Intuitions, Improve Eyesight And Quiet The Mind appeared first on yogarsutra.

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.

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 🧘

Yogajournal

Maharishiayurvedaindia

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The post Yoga Hast Mudras To Boost Metabolism And Weight Loss| Gestures For Fire Element And Detoxification appeared first on yogarsutra.

Today’s yoga for ADHD And Autism  is focused on the neck and shoulder area to help you revitalise the brain chemistry and soothe the nervous system. I have also included some Core Work yoga postures For Better Digestion and a hand mudra to improve your attention.

Yoga for ADHD and Autism video and Yoga for ADHD and Autism  pdf is also available for download later in this article…

What is ADHD and Autism

• Attention deficit hyperactivity disorder (ADHD) is a neurobiological condition that commonly occurs among school-aged children. It might last lifelong or till early adulthood.
•  Latest research shows that there are chances of subtle improvements up to age 20 with the intervention of proper therapy and mindfulness practices.
• Digestive issues, Mood swings, lack of focus and attention are few prominent symptoms of the people suffering from ADHD and Autism.
• The disorder is characterised by inappropriate attention and hyperactivity which may cause a variety of problems including academic difficulties, impaired social skills. 
• Autism spectrum disorder now affects 1 in 68 children. Boys are nearly 5 times more prone to ADHD than girls.
•  Autism spectrum disorder is one of the fastest-growing developmental disorders in the United States.
•  ASD is also more common than childhood cancer, diabetes and AIDS combined.

Difference Between ADHD And Autism

• According to HEALTHLINE, In the earliest stages, it’s normal for ADHD to be mistaken as ASD or vice-versa. Children in both the cases may experience trouble communicating and focusing. In spite of having the same symptoms, two have their own distinctive deep-rooted issues.
• It is very crucial to observe how your child is progressing towards his communication skills. In both the cases kids struggle with this essential skill but the autistic children have less social awareness and interaction with their surroundings. 
• They find it too difficult to express their thoughts in appropriate words…
• Certain well known and common gestures like  pointing with finger 👆 and eye contacts while communicating are also missing.
• A person with ADHD may chatter nonstop. Repeat the lines from his favourite cartoon or a dialogue from a movie.

You can take a self test designed by ADDITUDE ( which of course is not a substitute for a clinical test).

 Attention Deficit Or Deaf??? 

• You are calling him(/her) by name, nickname or whatever… But he is not turning his head. He is dancing in front of the TV with the beats of music… that means he is not deaf either!
• You might be tempted to switch off the television but restraining yourself because the moment you do this he will come running to you and snatch away the remote control without staring into your eyes.
• He is also so choosy with the food, dresses, games… so different with his behaviour that you can’t relate to him with other children known to you or even with your own childhood. 

And,

• You are facing plenty of troubles while trying to teach him. Maybe he is not even ready to GRAB A PENCIL…
• The above behaviour could indicate the SYMPTOMS of ADHD and Autism combined or any one of these. 
• However, without visiting a child psychiatrist you shouldn’t  reach to any conclusion… this is very important. Because a wrong diagnosis can take your intervention in an entirely misleading direction.

But, you can definitely start with this  yoga  for ADHD and Autism. This will improve the overall growth of any child with ADHD, autism or a normal child with the learning and focus problem.

Only keep in mind that it is challenging to teach a child with ADHD; it may be his academic syllabus or a yoga posture.

How Yoga Can Help People With ADHD

A 2017 study showed that in children with ADHD, their attention and reaction time improved after 8 weeks of practising yoga twice per week. This activity can be an effective complementary therapy in addition to medication and psychological treatments, such as an occupational therapy.

According to Medical News one 2018 study, when preschoolers with primarily inattentive ADHD practised yoga three to four times per week, they experienced:

• a reduction in inattentive symptoms
• a reduction in hyperactive-inattentive symptoms
• improved attention

From the results of brain imaging studies, researchers wanted to observe the differences in the scans of people who practised yoga and those who did not.

They observed the scans of the individuals who were regular with yoga had structural and functional improvements in the following areas:

Hippocampus

 Processes memories and aids in learning.

Amygdala

 Cluster of almond-shaped cells located near the base of the brain.Responsible for processing emotions.

 Prefrontal Cortex

 Manages executive function, memory, language, and knowledge

These changes could explain the mental health benefits people experience after starting yoga for ADHD.

Ideal Food To Handle ADHD- Food For Thoughts

While research on yoga and its application to ADHD is promising, it is not a replacement for a therapy and a balanced diet. Good food habits and types of food can yield great results in case of any ailment. ADHD and autism are not exceptions!

According to the experts, what we eat directly affects our bodies, brains, and behaviours. A healthy diet that excludes known ADHD triggers can help significantly.

Foods That Might Worsen ADHD And Autism

Avoid the following edibles for the better results-

Sugar, gluten, some dairy, food colouring and dyes, packed foods, nitrites, artificial sweeteners, soy, allergens

Foods That Improve The Symptoms Of ADHD

These are the must haves for the people suffering from ADHD and autism-

 Fish Oil & Omega 3 Complex, Zinc, Serotonin, B-Complex, Probiotics, GABA, Ashwagandha

Best Yoga Sequence For ADHD And Hyperactivity

Now Unroll your Yoga Mat and start grounding from the Vajrasana.

Focus area neck, stomach, breathing

Vajrasana 

• Sit in Vajrasana for grounding.
• The best way to come into Vajrasana is by folding both the legs from the knees and sitting on your calves.
• Keep your big toes touching each other and spine erected.
•  Place both the hands upon thighs.
• Take deep and slow breaths you can stay here as long as you wish to then come to the child’s pose.

Child’s Pose

• Inhale deeply and with an exhale, lean forward to make your forehead touch the mat.
• Keep your palms facing up beside both the feet.
• Calm down your breath further and set your focus between both the eyebrows at your Ajna Chakra.
• Child pose is the best yoga posture for healthy brain nerves.

Studies using MRI scans and other brain imaging technology have shown that people who regularly did yoga had a thicker cerebral cortex (the area of the brain responsible for information processing) and hippocampus (the area of the brain involved in learn­ing and memory) compared with nonpractitioners.

Rabbit’s Pose

• Hold the outer edges of the feet and slightly shift your head so that your crown touches the ground.
• Rabbit pose or Shashank asana helps to stimulate the Crown Chakra and is the best yoga posture for brain blood circulation and brain memory.

 Cobra Pose

• Now come out of your cocoon and evolve completely in cobra pose or bhujangasana.
• Place your palms below the Shoulders and push the torso away from the ground.
• Keep your legs and thighs pressed firmly against your mat.
• You can reposition your hands for another variation of bhujangasana.

People suffering from ADHD are often gluten intolerant and have digestive issues. Yoga postures which exert appropriate pressure in the abdomen area help greatly to maintain the digestive process.

Locust Pose

• From the cobra pose, raise both the legs off the mat and bind the fingers on your back.
• With slight upthrust, curve your back to lift your shoulders and legs away from the ground. 
• Take three deep breaths here.

Locust pose also works great on your internal organs to channelize the proper blood circulation in digestive organs.

Cat and Cow Pose

• Release everything and come on all fours.
• Work on a few rounds of cat and cow translations.
• When you inhale, hollow your back, send your head up and tail bone up.
• Exhale and curve your back to bring your head down and tailbone down.
•  continue with few of these excellent transitional yoga postures.

Cat and cow posture or Marjareyasana works great on your spine to provide the best physical and mental balance; It also stimulates all the energy centres of the body called CHAKRAS.

Thread and Needle Yoga Posture

• Inhale and send your right hand up.
• With an exhale thread it passing through your left armpit.
• Your right ear is on the mat. 
• Place your left hand either on front of your mat or on your back for full bind thread and needle yoga posture.
• Continue with deep breathing.
• Repeat on the other side.

Some areas of the brain shrink as you age, but the older yoga practitioners showed less shrinkage than those who did no yoga. This suggests that yoga may also counteract age-related declines in memory and other cognitive skills.

Downward Facing Dog Pose

• Come back once again on all fours.
• Tuck your toes, lift your knees, stretch your hips for Adho mukha svanasana or downward facing dog posture.
• Take three deep breaths and walk your dog.
• An inverted yoga posture like this helps to increase the amount of blood flow towards the brain and calms the entire nervous system.

When you lift weights, your muscles get stronger and bigger. When you do a weight bearing yoga posture such as downward facing dog pose, your brain cells develop new connections, and changes occur in brain struc­ture as well as function, resulting in improved cog­nitive skills, such as learning and memory.

Vinyasa Flow

• Come to plank pose, chaturanga, upward and downward facing dog pose (please refer to this video).
• At this point, a short Vinyasa flow works great in maintaining a great posture and stimulating the entire body system.

Wide legged Forward Fold

• Very carefully move towards the length of your yoga mat.
• Send your legs to feet apart for a wide legged forward fold.
• Try sending your crown of the head touching the ground.
• If you want you can bend your knees a little bit.

This inverted pasture is very calming and works great for better mental health.

Yogi Squats Or Malasana

• Now simmer down by lowering your hips. 
• Bring the heels in and toes out in Yogi squat or Malasana.
• Join your hands together in front of your heart center in namaste mudra.
• Take three deep breaths and feel the sensation in your groins and thighs area.

Hakini Mudra

Hand Mudras are used during Asana practice as well in dance, mediation and prayer. They help to channelise energy, activate a certain state of mind. 

Mudras engage certain areas of your brain and can leave a profound effect.. When you bend, cross, extend, and touch your fingers with other fingers, in the process of forming a mudra, this  engages and influences your body, mind, emotions, energy and spirit.

You might have noticed when you are trying to concentrate, you may naturally bring your hands into a mudra.

Hakini Mudra is well known to aid concentration, focus and improve brain power by helping to bring together the right and left sides of the brain.  This Mudra is considered to be an excellent brain gym if done on a regular basis.

How To Hakini Mudra

• Join the tips of your both hands fingers. 
• Keep your palms separated.
• Breathe Deep and slow.
• Try to remember something.
• Use it when you need to focus. 
• Focus on the third eye area aka Ajna Chakra as you do this Mudra.
• Try placing the thumbs at the third eye area, centre of the chest or lower down to the navel.

Download Yoga For ADHD and Autism PDF here>>

Wrapping Up- Yoga For ADHD And Autism

Yoga has been shown to help improve ADHD symptoms. 15 to 20 minutes of regular yoga practice can increase the dopamine levels and strengthen the prefrontal cortex of the brain. One study found that people, especially kids who practised yoga postures mindfully twice a week for 8 weeks, improved on focus and attention.

Very few sessions of moving your body can make you stay motivated for mental works, increase your brainpower, boost energy, and bust all confusion. 

It acts on your brain in the same ways as your ADHD medication but without any harmful side effects!

To reap these rewards, though, you need to do all the yoga postures and hand mudra the right way.

 The key is to find an experienced yoga teacher. 

Being dedicated to a yoga sequence our brain cells start developing new connections causing the changes in brain structure and its function which improves cognitive skills such as learning and memory. Yoga helps to strengthen parts of the brain which plays a key role in memory, attention, awareness, thoughts and language and speech development.

When you lift weights, your muscles get stronger and bigger. When you do yoga, your brain cells develop new connections, and changes occur in brain struc­ture as well as function, resulting in improved cog­nitive skills, such as learning and memory. Yoga strengthens parts of the brain that play a key role in memory, attention, awareness, thought, and language. Think of it as weightlifting for the brain.

Studies using MRI scans and other brain imaging technology have shown that people who regularly did yoga had a thicker cerebral cortex (the area of the brain responsible for information processing) and hippocampus (the area of the brain involved in learn­ing and memory) compared with nonpractitioners. These areas of the brain typically shrink as you age, but the older yoga practitioners showed less shrinkage than those who did no yoga. This suggests that yoga may also counteract age-related declines in memory and other cognitive skills.

Don’t forget to watch the video on YouTube, which is on the same topic- Yoga For  ADHD And Autism.

Please subscribe to my channel to support the free and fabulous yoga on YouTube!

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

Thanks for being with me on your mat. Namaste  Yogis ‍!

Credits:

https://www.health.harvard.edu/staying-healthy/yoga-for-better-mental-health

https://draxe.com/health/symptoms-of-adhd/

https://www.medicalnewstoday.com/articles/adhd-yoga

The post Yoga For ADHD And Autism To Rewire The Mind| Better Prefrontal Cortex, Neural Connections, Cognitive Skills appeared first on yogarsutra.

 Restorative yoga for relaxed nervous system will help you to calm your mind and relax after an illness like Corona. Welcome to Day 4 of yoga and energy healing from the post corona recovery series. 

If you haven’t read the previous three posts of the series, I highly recommend you to do so. You can find all the links below👇

Part 1: Yoga And Energy Healing For Post Covid Recovery

Part 2: Yoga, Pranayama, And Reiki Healing For Post Covid Recovery

Part 3: Vinyasa Yoga Flow For Post Covid Recovery

We have already rejuvenated through several yoga kriyas and Pranayama or breathwork in previous series. 

However, today’s yoga flow is special because of its restorative and calming nature. 

What Benefits Restorative Yoga May Offer…

As the name suggests, this style of yoga “restores” the body to its parasympathetic nervous system function, which, in turn, helps the body to rest, heal, and restore balance. 

By allowing time for longer asanas and deeper breathing, restorative yoga is the best form of yoga to heal from all kinds of illnesses. 

Just surround yourself with several props such as bolsters, yoga blocks, pillows, cushions, blankets to name a few.

Best Restorative Yoga For A Relaxed  Nervous System

Now Unroll the yoga mat. Let’s start with the supported child’s Pose.

For “how to do and benefits” of each posture, please download my yoga posture library 👇

https://www.yogarsutra.com/yoga-posture-library

(PASSWORD- ASANALAYA)

Child’s Pose

Slip a bolster between your folded legs and lean forward on it for the supported child’s pose.

When your body feels completely supported, you can easily turn your attention  towards your breath.

 Like a wave, each breath will rise and fall on its own. You are free to rest your mind on the waves of your breath. 

Throughout each pose, let your attention move back and forth between the earth-like qualities of your body and the fluid-like qualities of your breath.

Child’s pose gently stretches your spine, thighs, hips, and ankles.

Along with conscious breathing, the child’s pose can calm your mind, reduce anxiety and fatigue and increase blood circulation to your head.

The light compression on your stomach in this pose improves digestion.

This posture also helps to release tension in your lower back muscles, chest, hamstrings, and shoulders.

Cobra Pose

Slip a bolster below the chest and feel a mini backbend in Cobra Pose.

A cobra pose like this Strengthens the spine, stretches the chest, lungs, shoulders, and abdomen.

Regular practice of Cobra Pose or Bhujangasana tones the buttocks,

Stimulates abdominal organs,

helps relieve stress and fatigue, and opens the heart and lungs.

Unfortunately, if the illness has stressed you quite long and you have passed through the unpleasant experience of staying in hospital, taking steroids and other medicines, your body and mind knows that you need to do something for yourself to promote the process of healing, to push the willpower and to overcome from the feelings of not feeling well!

Makarasana

Resting postures in Yoga have equal importance as does any intense yoga posture.

Crocodile Pose (Makarasana) is a beginner’s yoga pose that relaxes the entire body and helps relieve pain related to other yoga poses or some activities. By lying on your stomach with your chest and shoulders resting, you let go of tension in the lower back and open up your chest and shoulders simultaneously.

“Well-propped restorative poses can offer us the experience of being cradled and protected while providing the opportunity for deep relaxation and rejuvenation”. This also allows our parasympathetic nervous system to initiate the relaxation response—something that only happens when we feel supported..  

Matsyasana

Slip a bolster just under your bra-strap lean over in a chest opener yoga posture known as Matsyasana or fish pose.

“A traditional text states that Matsyasana is the 

Destroyer Of All Diseases

This posture,

• Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs.

• Stretches and stimulates the muscles of the belly and front of the neck.

• Stretches and stimulates the organs of the belly and throat.

Leg Up The Wall

Inverted yoga postures are always a great way to relax the mind and increase energy.

Raising your legs up against a wall or on a couch  in viparita karani yoga posture can help to relax your mind and improve hormonal function, relieve headache, migraines, and

• Alleviate low back tightness and discomfort.
• Relieve leg and feet cramps.
• Promote lymph flow and increase immunity.

“Props keep us integrated and held, creating a deeper sense of stability and safety, which enables us to diffuse the efforts we use to hold ourselves unshaken.

Reiki Healing with the Master Reiki Symbol Dai Ko Myo…

( Heal yourself with the reiki master symbol DaI Ko Myo with this video)

Before you start this practice, it is important to know that I am a 

 Advanced Chakra and Master Reiki Healer.  I am attuned to energy healing. During the healing process, you may feel the tickling sensations in your palms, legs or any other body parts due to the Reiki energy flowing through your body. This is also normal if you don’t feel anything at all. Most importantly you are not going to be harmed with this healing session.

• Sit down comfortably or Lie on your back.
• Take a deep breath in and breathe out slowly from your mouth. 
• Breath in and breathe out gently from your mouth and prepare yourself for the wonderful Reiki healing session. 
• Today I am going to use the Master Reiki Symbol Dai Ko Myo
• This symbol has powerful healing effects by multiplying the energy manifold.
• Before applying this signal, I am drawing and activating the distance Reiki symbol, Hon Sha Ze Sho Nen. 
• This symbol connects the higher self in me to the higher self in you to promote enlightenment and peace.
• Next, I am drawing and activating the emotional symbol Dai Ko Myo.
• Now I have placed this master reiki symbol on your Crown Chakra just by opening it.
• You can feel your Sahasrara energized and balanced.
• My hand movements symbolize the actions I’m taking during the energy healing process.
• Moving up to the third eye chakra, I am placing the emotional symbol between your eyebrows.
• This action is balancing the left and right hemispheres of the brain.
• Dai Ko Myo, the master symbol is now energizing your Throat Chakra.
• Giving a healing effect to your throat, neck, jaws, ears, and nose.
• Reiki energy is now rejuvenating your Heart Chakra, making you physically, mentally, and spiritually stronger and helping you to connect with others easily.
• Now you can feel reiki energy in your Solar Plexus Chakra, just below your rib cage.
• Reiki energy is now helping you to fight any kind of addiction, physical as well as emotional.
• Following this, You can feel sensations in your Sacral Chakra just below the navel in your womb area.
• This energy is raising your Kundalini energy, the energy coiled at the base of the spine.
• Moving down your Root Chakra is taken care of by the reiki power symbol Dai Ko Myo.
• Filling your lower body with a lot of strength, empowering your feeling of security and being rooted.
• Your legs are now receiving plenty of blood circulation. 
• You can feel tingling sensations in the sole of your feet.

Now that I have healed your entire body energetically with the reiki master symbol Dai Ko Myo, all your weaknesses vanished. You are experiencing the feeling of joy and a willingness to thrive in your day in a much better way.

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Wrapping Up- Restorative Yoga For Relaxed Nervous System

Thanks for being with me on your mat and allowing me to heal you energetically.

Don’t forget to watch the video on YouTube, which is on the same topic- Yoga, Pranayama, and reiki healing for post corona recovery part II.

Please subscribe to my channel to support the free and fabulous yoga on YouTube!

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

Namaste  Yogis!

Namaste 🙏❤️ Yogis!

Picture Credits:

Luna Activate Fitness

The post Restorative Yoga For Relaxed Nervous System| Yoga And Energy Healing From Post Corona Recovery, Part 4 appeared first on yogarsutra.

Yoga, Pranayama, And Reiki Healing For Post Covid Recovery~Part 2 is focused on micro stretches and different kinds of breathing techniques.

That said, you are going to learn which yoga and Pranayama are the best for covid patients.

If you haven’t read part I, I highly recommend reading it,  because I have covered some unique and fabulous yoga stretches and Reiki Meditation.

 You can read here:

Yoga And Energy Healing for Post Covid Recovery| Healing Through Yoga, Chakra Balancing, and Reiki Meditation: Part 1

What To Expect From The Yoga And Pranayama For Post Covid Recovery

I haven’t included the traditional yoga postures at this stage because your body might not be ready yet for the physical Postures. 

But some kriyas and restorative postures are involved which will do wonders by increasing blood circulation and the circulation of vital prana in your body.

I have also included a free Distance Reiki Healing Session to help you feel rejuvenated and energetic.  

Reiki healing is now a scientifically proven method of energy healing. Many hospital modalities are complimenting Reiki healing sessions to their clients.

So all said, let’s work on healing inside Out. 

How Can Pranayama Help In Fighting Against Covid-19

Pranayama, the ancient yogic breathing technique can be extremely healing while recovering from Covid.

Regular mindfulness practices can prevent you from falling ill from any kind of virus or bacteria-generated disease.

Since the covid virus is known to cause severe damage to many internal organs, especially the lungs, including Pranayama in your daily practice can be highly beneficial and restorative.

Many corona-survivors assert that this controlled breeding technique has greatly helped them to recover from the covid very fast.

The reason breath-control works is that the raised oxygen level in your body helps to regulate the healing system. 

Not only this, the yoga and Pranayama practices are also very calming, hence are immensely regarded as stress busters and immunity boosters.

This practice gradually develops better breathing habits which lead to consciously more oxygen intake and increased breath-holding capacities.

 “Which are a foundation to strong ‘lungs and respiratory systems’ and ‘an accelerated healing’ from covid-19“.

Disclosure: Yoga is a holistic treatment for our mind, body, and soul. I don’t promote yoga as a substitute for medicines. In case of critical illnesses or ailments, please consult your doctor first before adopting this yoga sequence.

Part 1: Yoga And Energy Healing For Post Covid Recovery

Part 2: Yoga, Pranayama, And Reiki Healing For Post Covid Recovery

Part 3: Vinyasa Yoga Flow For Post Covid Recovery

Part 4: Restorative Yoga For a Relaxed Nervous System

, Pranayama, And Reiki Healing For Post Covid Recovery

I have tried to give complete cues for each yoga posture and Kriyas. For more clarity you can watch the video below. 

Please visit my Yoga Postures Library for complete tutorials and benefits.  

P.S.- It is password protected, please enter the password ASANALAYA.

Now Unroll your yoga mat and let’s start with the micro stretches and most calming ujjayi, victorious Pranayama…

Ujjayi breath

• Place one hand on your stomach and another on the chest, so that you can feel the flow of prana within your body.
• Take a deep breath in and contract the back of your throat to exhale with an audible sound.
• This sound is just like the ocean waves or snoring, a van you are under the most relaxing sleep.

This yoga breathing helps to improve your concentration, release tension throughout the body. regulate heating and cooling of the body.

Ujjayi breathing can balance the entire endocrine system, thus benefiting people with thyroid conditions.

This is also one of the best Pranayama for covid patients.

Side Stretches

• Sit in a cross-legged comfortable position.
• Inhale, lift your left arm above the head.
• Exhale to fall on the right side of the body stretching the side body.
• Take a few breaths here.
• With an inhale, come to the neutral position, exhale completely.
• Repeat the process on the other side.

The side stretch exercise stretches and strengthens the intercostal muscles. These are the muscles between the ribs. They support the ribs.

 Neck Stretches

• Make a fist by bending your fingers and place them under your chin.
• Apply a very gentle upward force to push your neck slightly back.
• Then a counterforce to keep your neck stable.
• Push the sides of your head with your hand.
• Thus feel a balancing force and a sweet stretch in your neck and shoulder area.

You might spend a long amount of time on your bed due to illness. This may trigger neck pain.

These stretches are great if you have cervical pain and a tight cervical column or cervical spondylitis.

Neck stretches and rotations make the muscles in your neck stronger and more limber. Try these moves to soften a tense neck, banish pain, and gain flexibility.

 A strong neck can help also prevent problems with your shoulders, upper back, and arms, too. If you are suffering from a frozen shoulder after and prolonged illness you can read this post.

Leg joints exercises

• Sit with your legs extended and your hands behind you on the floor.
• Lift and hold your left leg with both hands.
• Flex your toes towards your face then point forward towards the ground.
• Stretch your knee joints and hamstring with the to and fro movement of the legs.
• Repeat with the other leg.

Strong ankles and shins help with balance, making you feel more stabilized as you do everyday things, such as stand, walk, run, or jump.

Cat and cow with Toe crunches

•  come to all four tabletop positions.
• Your palms are just below the shoulders and knees below the hips.
• Take a few rounds of cat and cow translation.
• Inhale, open your chest.
•  Exhale round your back.
• Please listen carefully. This time when you exhale, sit on your heels.
• Tuck your toes in, make sure your pinky toes are not stuck. If so please open them manually.
• Keep breathing here. 
• It may be very uncomfortable but once you get used to you would enjoy switching your toes.

The six lower body meridians all begin or end in the toes. This simple practice begins to awaken the flow right at the tips of the body. This activates different meridians in the body passing through your toes and ankles. This stretch strengthens your toes and lifts (“domes”) the arch of your feet.

Stretching increases blood flow to your toes, which can relieve pain and swelling. Toes that are relaxed and flexible are less likely to get injured.

Ankle stretches

This is a good counter-pose to toes crunches.

• Sit on your heels in Vajrasana.
• Place both the palms behind you.
• Gently, try lifting your knees off the ground.

When these stretches are practiced daily, the muscles, tendons, and ligaments in the feet will become stronger and would help to provide optimum support for the entire foot.

All these micro stretches are a part of restorative yoga postures which are effectively helpful after an illness.

 crow arms Breathing

After stretching from all over the body, especially the legs and neck, it’s time for some more breathing practices- the best breathing techniques for covid patients.

• Inhale, open in the crow-arm pose.
• Exhale from your mouth, join the hands together.
• You can always spread your arms to gather the energy from the universe.
• And bring it down your physical plane.
• In the process of your arms’ up and down movements, you manifest from the Crown Chakra to  Root Chakra.
• Opening your heart Chakra simultaneously invites an abundance of energy flow in your body.

Deep Thoracic breathing

Thoracic breathing with hands movement helps in energizing the entire body with more intake of oxygen.

• Keep your fingers above the Shoulders.
• With deep inhale raise your hands.
• Open your mouth to exhale, bringing the hands in a neutral position on the Shoulders.

Sheetali Pranayama

Now when your body is fully energized and warm, give it some cool breeze with the help of Sheetali Pranayama or cooling breath.

• twist your tongue from both sides and sleep out of your lips.
• Use your twisted tongue to inhale and exhale (watch the video for more clarity)
• Feel the air entering from the tip of your tongue and going down to your respiratory system to your lungs.

Reiki Healing For Post Covid Recovery

Before you start this practice, it is important to know that I am a  Advanced Chakra and Master Reiki Healer.  I am attuned to energy healing. 

During the healing process, you may feel the tickling sensations in your palms, legs on any other body parts due to the Reiki energy flowing through your body. This is also normal if you don’t feel anything at all. Most importantly you are not going to be harmed with this healing session.

• Sit down comfortably or Lie on your back.
• Take a deep breath in and breathe out slowly from your mouth. 
• Breath in and breathe out gently from your mouth and prepare yourself for the wonderful Reiki healing session. 
• Today I am going to use the power reiki symbol Cho Ku Rei.
• This symbol has powerful healing effects by multiplying the energy manifold.
• Before applying this signal, I am drawing and activating the distance Reiki symbol, Hon Sha Ze Sho Nen. 
• This symbol connects the higher self in me to the higher self in you to promote enlightenment and peace.
• Next, I am drawing and activating the power symbol Cho Ku Rei.
• Now I have placed this power symbol on your crown Chakra just by opening it.
• You can feel your Sahasrara energized and balanced.
• My hand movements symbolise the actions I’m taking during the energy healing process.
• Moving up to the Third Eye Chakra, I am placing the power symbol between your eyebrows.

• You can feel the strength in your forehead and both eyes.

• Cho ku rei, the strong powerful symbol is now energizing your Throat Chakra.
• Giving a healing effect to your throat, neck, jaws, ears, and nose.
• Reiki energy is now rejuvenating your Heart Chakra, energizing your arms, upper body, heart, and blood circulation.
• Now you can feel reiki energy in your Solar Plexus Chakra, just below your rib cage.
• The bright yellow light is boosting your confidence and motivating you to work hard and soaking your digestive system with plenty of oxygen and nutrients.
• Following this, You can feel sensations in your Sacral Chakra just below the navel in your womb area.
• This energy is boosting your creativity, productivity and activating your dormant sexual and reproductive energy.
• Moving down your Root Chakra is taken care of by the reiki power symbol Cho Ku rei.

• Filling your lower body with a lot of strength, empowering your feeling of security and being rooted.

• Your legs are now receiving plenty of blood circulation. 
• You can feel tingling sensations in the sole of your feet.

Now that I have healed your entire body energetically with the reiki power symbol Cho Ku Rei, all your weaknesses vanished. You are experiencing the feeling of joy and a willingness to thrive in your day in a much better way.

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Kundalini Yoga Kriyas For Weight Loss

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10 Yoga Poses To Balance Your Solar Plexus Chakra

Yoga resource centre

Holiday gift ideas for Yogis

How to use yoga blocks for back pain and stress relief

Best yoga mats reviews

Best yoga pants  reviews

How to use yoga wheel

What does your favourite colour predicts about you

Wrapping Up- Yoga, Pranayama, And Reiki Healing For Post Covid Recovery

Always try committing to a mindfulness schedule. You may need to keep time aside at the quiet corner of the house. Try being with nature and Sun Shine as much as possible. 

The micro stretches, yoga postures, and Pranayama along with the Reiki Healing will shield your body from all kinds of negative energies and help to get up from the post covid trauma very fast and  effectively.

Thanks for being with me on your mat and allowing me to heal you energetically!

Don’t forget to watch the video on YouTube, which is on the same topic- Yoga, Pranayama, and reiki healing for post corona recovery part II.

Please subscribe to my channel to support the free and fabulous yoga on YouTube!

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

Namaste 🙏❤️ Yogis!

The post Yoga, Pranayama, And Reiki Healing For Post Covid Recovery| Healing Through Yoga, Chakra Balancing, and Reiki: Part 2 appeared first on yogarsutra.

These Kundalini Yoga Kriyas to open sacral chakra,  will not only increase the flow of creative juices in your body, but it will also increase the blood circulation in the entire lower body and would be great on hips-joints, and lower back. 

For a complete Sacral Chakra balancing guide that includes hatha yoga postures, crystals and food to balance your Sacral Chakra, and more…please check this post of mine:

Butttt… First…

Feelings Of Pleasure Or Being Jealous

🏵️How much pleasure do you take from your sensory inputs🏵️

🌺Ever felt awestruck with the beauty of a flower🌺

🍃🍃 Maybe a breeze that swept you towards your sweet childhood memories👼… elated your day.

Our second chakra, Svadhisthana (Sva = self; Shthana = place; the residence of the self ) holds the key to unlock and harness the energy we need to be innovative, productive, and creative.

The same also represents the base emotions of sexuality and creativity.

The sacral chakra is the driving force behind the creativity, sensuality, pleasure, and enjoyment you get from using your five senses.

That means, If you feel good from seeing, hearing, tasting, or touching something, your sacral chakra is whirling in balance. 

Whereas, if you are unable to process the simulations from your sense organs and lack that pleasure feeling, your second Chakra needs your attention.

Also, if the feeling of pleasure is so intense that it makes you turn possessive and you tend to grab those objects, there might be too much energy flowing in your Svadhisthana area.

In either of the cases, a balance in energies is required. And here comes the role of yoga kriyas to open sacral Chakra!

Place Of Your Svadhisthana

The Svadhisthana Chakra is situated at the lower end of the Sacrum and occupies the entire womb area

The sacral region (sacrum) is at the bottom of the spine and lies between the fifth segment of the lumbar spine (L5) and the coccyx (tailbone).

Svadhisthana Symbol

Symbolically, Svadhishthana Chakra is represented as a lotus with six petals, within which there is a crescent moon. The color of Svadhisthana is orange.

These represent our negative qualities which are to be overcome – 

Anger, hatred, jealousy, cruelty, desire, and pride. 

Other base qualities that hinder our development are-

Lethargy, fear, doubt, revenge, envy, and greed.

The Bija Mantra for Svadhisthana is  VAM

Kundalini Yoga Kriyas  Vs Hatha Yoga

 Hatha is mostly focused on the physical practice of yoga.

 The physical poses of Kundalini Yoga are taken from Hatha. 

The biggest difference is that Kundalini yogis incorporate mantras and breathing exercises with the physical poses more often than any other form of yoga.

Kriyas are basically the repetition of some of the postures which you can observe in the video of Kundalini yoga to open Sacral Chakra.

Also, Kundalini yoga has more emphasis on meditation and mantras than Hatha yoga.

Svadhisthana- Where The Seed Of Human Consciousness Germinates

The Svadhishthana Chakra marks the second level of our development. The evolution of consciousness towards pure, human consciousness begins in the Svadhishthana Chakra. 

It is the seat of the subconscious mind where all life experiences and impressions since the beginning of our existence in the womb are stored. 

While the Muladhara is the storehouse of our Karmas, these are activated in Svadhishthana.

Potential issues with the Sacral Chakra 

Lower back pain, lower gastrointestinal problems, decreased libido, isolative behavior, lack of creativity and passion, and addictive behaviors that numb and dissociate.

Kundalini Yoga Kriyas To Open Sacral Chakra 

Now grab some water and unroll your yoga mat. Let’s start with the holy chanting of Om…

Om Chanting (Three times)

• Sit in a comfortable cross-legged position.
• Join both hands together in front of your Heart center.
• Start with three holy chanting of Om.

Om…..Om…Om…

Cat And Cow Posture

• Come on all four, tabletop position
• Palms below the shoulders and knees below the hips.
• Inhale open from your front and hips.
• Exhale, round your back, head down and coccyx down.

 This posture is the best warm-up to start your yoga practice. It also stimulates all the chakras because of the full spinal movements. 

Since our Sacral Chakra is situated in the womb area, try to initiate your motion from this area. Keeping your focus on the orange color Svadhisthana Chakra.

At the end of the cow pose, inhale, hold your breath, apply root lock by contracting your pelvic floor muscles, sexual organs,  thus sending the energy upwards.

Exhale round your back and apply the root lock once again in the CAT pose.

Knees to forehead in cat-cow

• Now open your right leg straight.
• Bend your knees, round your back, knee to nose.
• Arch your back, open your legs,  bend your knees and try touching your right knee with your nose.

• After a few rounds, Repeat on the other side.

Since the element of Swadhisthana is water. So in today’s flow, we shall invite a rhythmic fluidity in most of the yoga postures.

At the end inhale, hold your breath and apply root lock once again.

Child’s Pose ( with wide knees)

• Come to the child’s pose.
• This pose is a bit unusual because of the wide knees. 
• The big toes touch together and the upper body is entirely on the mat.
• You can add Breath of Fire at this moment or continue with deep breathing.
• Once you finish, inhale, hold your breath and apply Moola Bandha. If you are new to  Yoga Bandhas and want to know what they are and their benefits, please check the link in the description below.

Hips-opening Asanas teach you to loosen your grip on life and let things ebb and flow. And finding a sense of fluidity in your day-to-day life transforms all of your relationships, including your relationship with yourself.”

Butterfly Pose

• Come on your tippy-toes and try to make a smooth transition to the butterfly pose.
• And if it’s not that smooth, try once again and come to butterfly pose.
• Join both the soles together,  knees are bent out.
• Hold your toes with your fingers, and flutter your legs like a butterfly.
• Continue this way for 1 to 2 minutes.

The butterfly pose offers a great stretch in the inner thighs and groin. It improves blood circulation in the lower body that is stalled due to being long on your office chair. 

It relaxes the tensed tissues and improves the flexibility of this region. The health of your hips can indicate how balanced your second chakra is.

Apply root lock at the end of this Kriya.

 Butterfly Pose with Breath of Fire

• With an Inhale, raise both the hands above your head and join them together.
• you can still be in butterfly pose or you can sit in sukhasana, whatever feels easy to you.
• Now start Breath of Fire with passive inhale and active forceful exhale. 
• Breath of Fire or kapalbhati is a cleansing kriya, with passive inhale and active force full exhalation process.
• Your stomach deflates when you breathe out and it inflates back when you breathe in passively.

• Go for 25 rounds, and perform two sets of 25 each.

With each breath imagine a ball of orange color shining in your womb area where your Sacral Chakra lives.

In the end, inhale,  hold your breath, apply Moola Bandha and send the energy up.

Relax….

Forward folds on tippy toes

• Come on tippy toes and bend forward, place both hands on the ground.
• With an inhale, throw your hips up and come to the forward fold.
• Exhale to squatting posture.
• Inhale from your nose and exhale from your mouth with sound ha….
• Make your transition smooth and homogeneous. 
• In case you find this to be stressful for your knees and legs you can stay in Malasana or Yogi squats.

Skandhasana

Come to the broader edge of your mat, and open in a wide-legged forward fold.

Both the legs are hips-width apart and hands are on the mat.

• Move your hips towards the left side of the mat and bend your left knee to sit on your left heels.
• Your right leg is straight.
• Next, your right leg is bent and the left leg is straight. …
• Your hands come to the floor for balance and support.
• With each breath, you are moving and settling down on your alternate heels.
• If you find it intense you can settle in Goddess Pose. 
• Using your hands to anchor your body.
• Opening your pelvic floor muscles and hips.
• Flowing like the water exploring your creativity, productivity, and sensuality.

Come to the wide-legged forward Fold from where you started, then the front of your mat, and rest on a downward facing dog pose.

Bicycle your legs and come to the seated cross-legged comfortable position.

All Chakra tuning

• join your hands in namaste Mudra and chant the Bija Mantra for sacral Chakra…
• Vam…Vam…
• Rub both the palms together to create some heat.
• Hover your left and above your head and with the right hand scan your all major seven chakras, one by one.

Starting from Ajna, Vishuddha, Anahata, Manipura, Swadisthana, and finally Mooladhara.

Wrapping Up- Kundalini Yoga Kriyas To Open Sacral Chakra

You can also improve your Sacral Chakra energy by indulging in sensual pleasures which are not necessary to be sexual. 

Sensory pleasures may include seeing, touching, hearing, and tasting.

Very simple modifications in your daily activities such as a hot bath, aromatherapy,  massage therapy, and luxurious food can effortlessly arouse your Svadisthana.

Physical activities like the above-mentioned yoga postures and the most pleasurable human activity – dancing can seamlessly brighten your second Chakra.

Don’t forget to watch the video on YouTube, which is on the same topic- Kundalini yoga Kriya to open Sacral Chakra.

Please subscribe to my channel to support the free and fabulous yoga on YouTube!

Thanks, for being with me on your yoga mat Namaste  Yogis

Most Popular Reads

Kundalini Yoga Kriyas For Weight Loss

Kundalini Pranayam For Stress-Relief And Insomnia

10 Yoga Poses To Balance Your Solar Plexus Chakra

Yoga resource centre

Holiday gift ideas for Yogis

How to use yoga blocks for back pain and stress relief

Best yoga mats reviews

Best yoga pants  reviews

How to use yoga wheel

What does your favourite colour predicts about you

Credits:

Vivapartnership

Yogadailylife

KimillaYoga

 DOYOUYOGA

Akhandayoga

Yoga with Adriene

The post Kundalini Yoga Kriyas To Open Sacral Chakra | Svadhisthana Yoga Kriyas To Boost Creativity appeared first on yogarsutra.

This yoga sequence for strong legs and knees is specifically designed for strengthening your legs, improving mobility, and alleviating the knee joints pain.

Buttt…we have…

Leg Defining Moments In Life

As human babies, we can’t use our legs right from the time we are born. It takes deliberate efforts and around an year to walk on one’s soles independently. 

And, that is a precious moment! 

Life goes on thereafter. From the school playground to the college classrooms, we remain anchored by our legs.

And one day life demands “Paddle Own Canoe” AKA “Steer Your Own Boat” to become financially independent.

And, that is a precious moment too!

But when this happens, we observe a huge life-shift. 

From a child who runs and bicycles – to – an adult who drives and sits in front of a monitor all day long!

And, this is that precious moment when we start losing our body and bones strength.

“Firstly the legs”.

One more outcome of our sedentary lifestyle!

A Pair Of Legs- The Humans’ USP

Legs Are Unique because they distinguish us from other species. 

Widely speaking, we would have been a  perfect match with our other earthy-counterparts vis a vis the eyes, the ears, the nose, the mouth, the stomach…

These are our straight legs which distinguish us from the rest.

We are provided with a unique set of parallel limbs. Research shows that our brains developed at a much faster pace when we started in a straight posture, unlike other four-legged animals.

Our legs provide a strong basis for survival. From locomotion to recreational activities like dancing, playing and all other sports activities require a set of strong legs. Legs also support us and bear our entire body mass. With all these reasons and numerous others, having healthy legs is as important as having a healthy heart, a healthy brain, or other body parts and organ systems.

To keep our limbs Strong, we need to keep them moving by exercising and keep nourishing them with vital nutrients.

How Can Yoga Change Your Legs For Better

There are  a number of yoga poses and stretches that target all parts of your lower body, including: glutes, hip flexors, quads, adductors, abductors, hamstrings, calves and Achilles tendons.

So, first let’s have a look for a few wonderful food items that will work specially on your legs, joint strength and the entire body. Then we shall dive into the yoga sequence for strong legs and knees joints.

Foods you must eat for strong legs and knees joints

According to the Cleveland clinic, following diets and foods may help you with most of the joint pain and a sustainable bone health.

Mediterranean Diet

If you doubt what a Mediterranean diet consist of, have a look-

• Mostly fruits, vegetables, grains, olive oil and nuts.
• Some fish and poultry — and drink some wine with meals.
• Minimal dairy products, red meat, processed meats and sweets.

Healthy Fats

Such as olive oil and fish oil ( due to the presence of omega 3 fatty acids)

A 2008 Australian study is one of many that showed fish oil reduced joint pain, increased cardiovascular health and reduced the need for NSAID (Nonsteroidal Anti-inflammatory Drugs).

Cruciferous Vegetables

Cruciferous vegetables, such as cauliflower, cabbage, bok choy, broccoli  kale, mustard leaves and  similar leafy vegetables.

These vegetables block an enzyme that causes joint pain and inflammation. In addition to aiding arthritis patients, it may be helpful for athletes who put a lot of pressure on their joints.

Spices and Herbs

Turmeric and ginger are spices well known for their anti-inflammatory benefit. Often used in Indian cuisine, for a healthy option for color, texture, and aroma.

 Turmeric is also used in traditional Asian medicine for its anti-inflammatory properties.

A 2006 Arizona study showed promising results, linking turmeric to the prevention of rheumatoid arthritis and osteoporosis.

You can add turmeric and ginger to teas, smoothies, eggs, or sauces for an anti-inflammatory punch.

Nuts And Seeds

Nuts. Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts contain high amounts of fiber, calcium, magnesium, zinc, Vitamin E and Omega-3 fats which all have anti-inflammatory effects.

Garlic and Onions

These pungent vegetables contain anti-inflammatory chemicals that have shown to relieve some forms of arthritic pain. As an added bonus, they are also known for their immunity-boosting properties.

Green Tea

This mild drink contains a natural antioxidant called epigallocatechin-3-gallate (EGCG).

 This ingredient has been shown to stop the production of certain inflammatory chemicals in the body, including those involved in arthritis. 

Recent studies also suggest that the same component may prevent cartilage from breaking down, helping to preserve joints longer.

Foods You Should Mostly Avoid For Healthy Bones And Joints

Sugars and refined grains, including white rice, pasta and white bread, are the worst food culprits in contributing joint inflammation.

Surprisingly, inclusion of moderate amounts of alcohol with the Mediterranean diet is helpful in joint pain.

Disclosure:

Listen to your body, and if you don’t feel right, please stop. Yoga poses shouldn’t cause unusual-sharp pain. Always be careful to avoid yoga injuries. Please read my full disclaimer.

Yoga Sequence For Strong Legs And Knees

You may require two yoga blocks and one soft blanket. Grab them if you have them nearby or use a cushion,  bolster, or pillow…

Now grab some water and unroll your Yoga Mat, let’s start standing in Mountain pose.

Our today’s intention is…

 I am strong…

💮Download My Yoga Postures Library  for complete yoga postures tutorials💮👇

PASSWORD for yoga postures library- ASANALAYA

Mountain Pose

• Stand up tall.
• Press from all the corners of your feet.  
• Get a feel of heaviness in your heels, and toes on the ground.
• Join your hands together in front of your Heart Centre.
• Take five deep breaths here.
• Lift your ankles and the arches of your feet. …
• Draw the top of your thighs up and back, engaging the quadriceps.

Mountain pose strengthens the thighs, knees and ankles, and tones the abdomen and glutes. Regular Practicing Mountain pose can help to improve posture, reduce flat feet, relieve sciatica, 

Uttanasana

• Take a deep breath in and raise both hands up and above your head.
• Breath out and fold from the crease of your hips.
• Try not to stress your knee joints.
• Used two yoga blocks on either side of the legs.
• Breathe….

Uttanasana calms the brain and helps relieve stress and mild depression.

Stimulates the liver and kidneys.

Stretches the hamstrings, calves, and hips.

Strengthens the thighs and knees.

Chair Pose

• • Inhale to rise and sit low up to a squatting position and rise halfway in chair pose, aka, Utkatasana.

• Three breaths here.

• Then repeat.

Utkatasana or Chair pose strengthens the entire legs from the glutes and thighs to the calves and ankles.

Downward Facing Dog Pose

• In the forward fold walk your hands away from the feet.
• Stretch your tailbone and hips up towards the sky.
• Press your Palms and legs on the ground to adho mukha svanasana.
• Spend some time here. Walk your legs, open your knees and hips joints.

Downward Facing Dog Pose stretches the Achilles, calves, hamstrings and glutes.

Cat And Cow Posture

• Bring your knees on the mat. To come on all four.
• Use a blanket beneath your knees.
• Inhale open for cow pose, head and tail bone up, hollow your back.
• Exhale, round your back, lift your knees and come to download facing dog pose.

• Take a few Downward facing dog to cat and cow transitions.
• Working out on your legs, knees, and thighs.

• The more of your body parts are put to work, the stronger they become. 
• So keep pushing yourself.
• And keep breathing…

 Leg Kicks In Cat And Cow Posture

• Come to neutral, on all four.
• Lift your right leg off the ground, kick back and bring forward towards your nose.
• Make the motions balanced and homogeneous…
• Open your hips joints a bit more and kick in a diagonal direction.
• Breathe, breathe and breathe…
• Same same on the other side.

This exercise makes your legs flexible and strong along with  massaging your abdominal organs which helps with digestion, blood circulation, and lymph fluid circulation, benefitting your overall organ health

Encourages coordination of movement throughout your entire spine.

Warrior I

• Come to downward-facing dog pose.
• Inhale, raise your right leg, 
• Exhale, plant your right feet between both hands and come to a low lunge position.
• Your right knee is aligned with your right ankle.
• Left leg behind the right leg at least a two feet distance.
• Both hands join together overhead.
• Flex your right knee to come into a triangle pose.
• Make some organic movements here.
• You have the option to use two yoga blocks and make your transitions easy to do.
• Remove the blocks, lift your left me and come to warrior 1 yoga posture.
• Make sure your right ankle is just below your right knees and your left foot is away from the right foot.
• From here come to Warrior 2.

This posture strengthens and stretches the thighs, calves, and ankles and is considered therapeutic for Sciatica.

Warrior II

• From Warrior I come to Warrior Ii
• The left foot is parallel to the shorter edge of the mat..and the right toes facing forward, in heel-arch alignment.
• 90-degree angle bend in your front leg (bringing the front thigh parallel with the floor),

This pose,

• stretches your hips, groins, and shoulders.
• Open your chest and lungs.
• Energizes tired limbs.
• Stimulates your abdominal organs.
• Develops balance and stability.
• Improves circulation and respiration.
• Facilitates healing of carpal tunnel syndrome, infertility, sciatica, osteoporosis, and flattened feet.
• Builds stamina and concentration

Goddess pose

• Bend your left knee, arch your left leg, and come to Goddess Pose.
• Heels-In and toes-out
• Make some gentle bounces.
• This action is to make your legs, thighs, and ankles strong and flexible. 

With a regular practice of Goddess Pose you will never have knee pain.

Pigeon pose

• Cartwheel your hands and come to download facing dog pose.
• Once again raise your right foot and sweep through your hands to place your right ankle behind your left palm.
• The left leg is out facing the back of the mat.
• Open your chest buffet like a proud pigeon 🐦 in Pigeon Pose.
• Feel stretch in right hips flexure.
• Slightly bend the elbows, lean forward, you have the option to rest your forehead on the second height of the yoga block.
• Feel the stretch in the left hip flexor.
• Take a deep breath

Push the ground, lift your right leg to downwards facing dog pose.

Repeat Warrior 1 Warrior 2 and pigeon pose on the left side.

Pigeon Pose stretches the abductors of the front leg, the IT band, the quads and hip flexors, the shin and the top of the foot of the back leg. This is one of the best yoga poses to alleviate your leg pain.

Butterfly pose

• Come to a seated position
• Bend your knees, join both the soles and hold your toes with your fingers.
• With a deep inhale, Set up motions like a Butterfly.
• Keep breathing.

Seated meditation anulom vilom

• Come to a comfortable seated position.
• With your right hands’ thumb, close your right nostril.
• Inhale deeply yet slowly from your left nostril.
• Use your ring finger and ladyfinger to close your left nostril, release your right thumb to exhale from the right nostril.
• Continue like this.
• Keep your inhalations and exhalations equal.
• You may inhale up to count 4 then exhale to count 4.
• When you inhale from your left nostril you calm and activate the right hemisphere of the brain.
• When you inhale from the right nostril, you activate the left hemisphere of your brain.

New research suggests that moving your legs is crucial for brain health. Exercising leg muscles helps the brain to produce new neurons. 

And vice versa is also true. So rejuvenating your brain has a positive effect on your legs and other body parts too.

Savasana

Don’t forget to have Savasana and rest completely for at least 10 minutes.

Wrapping Up- Yoga Sequence For Strong Legs And Knees

Thanks for reading these lines:)

Doing above yoga poses,  may be especially helpful for improving balance, stability, strength, and flexibility in your quadriceps, hamstrings, glutes, and calf muscles. Some poses may also help ease leg pain caused by standing and day long exertion.

Don’t forget to watch the video on YouTube, which is on the same topic- yoga sequence for strong legs and knees.

Please subscribe to my channel to support the free and fabulous yoga on YouTube!

Thanks, for being with me on your yoga mat Namaste  Yogis

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