Why Seasonal Changes Trigger Throat Irritation and Cold

When seasons change, our body senses it much before our mind becomes aware. If we are not consciously attentive to our own body—self-centred in a mindful way—we often fail to adapt to these transitions. This is when common problems like throat irritation, dry cough, sore throat, and disturbed sleep begin to appear. For instance, when winter sets in and we continue enjoying cool air or breezes for longer than our body can tolerate, it may feel pleasant initially. But a few days later, irritation in the throat, coughing at night, or sleeplessness quietly creeped in. This happens because the body has not yet adjusted to the new seasonal rhythm.

Both modern science and Ayurveda acknowledge that seasonal changes directly affect the respiratory system. According to the National Institute of Allergy and Infectious Diseases (NIAID), cold air and seasonal viruses can irritate the throat lining, making it dry, sensitive, and prone to infection.

How the Five Elements in the Body Respond to Seasonal Transitions

Ayurveda explains this phenomenon at a deeper level. The human body is a microcosm of the universe, composed of the same five elements—earth, water, fire, air, and space.

Seasonal transitions disturb this elemental balance, particularly air (vayu) and space (akash), leading to dryness, roughness, and irritation in the throat and airways. What happens outside does reflect inside us—but not always in perfect harmony. The resulting imbalance often manifests as recurrent throat irritation, viral fever, cold, or lingering cough.

At this stage, most of us choose one of two paths. Either we support the body with natural Ayurvedic remedies that help restore balance gradually, or we seek quick relief through antibiotics or anti-inflammatory medicines. While such medicines may suppress fever rapidly, they often leave behind residual symptoms like chronic throat irritation or persistent cough, which linger for weeks. This subtle imbalance affects sleep, daily routine, and overall well-being—reminding us that true healing is not just about suppressing symptoms, but about restoring harmony  within.

Many people notice that even after cold and fever subside, throat irritation, dry coughing, or discomfort while lying down continues for days or even weeks. This lingering condition is often ignored, but it is the body’s way of asking for gentle healing rather than suppression.

Yoga and natural healing work at the root level — calming inflammation, restoring breath balance, and strengthening immunity without side effects.

Let us understand why throat irritation persists and how yogic methods can help.

Why Throat Irritation Persists After Cold or Fever

After a viral infection, the throat lining remains sensitive due to:

• Residual inflammation in the respiratory tract
• Post-nasal drip irritating the throat
• Dryness caused by medicines or dehydration
• Weak immunity and disturbed breath pattern
• Acid reflux triggered during illness

Suppressing cough with strong medication may give temporary relief but delays natural recovery.

Yogic Understanding of Throat Health

In yoga, the throat region is linked to Vishuddha Chakra, governing:

• Respiration
• Immunity
• Expression and energy flow

Any imbalance here leads to repeated throat issues, cough, or voice fatigue.

Yogic practices gently restore balance, not just manage symptoms.

Simple Yogic Practices for Throat Healing

1. Bhramari Pranayama (Humming Bee Breath)

Bhramari pranayama or bumblebee breathing is one of the most powerful yet gentle practices for throat irritation.

How to do:

• Sit comfortably
• Inhale slowly through the nose
• Exhale with a gentle humming sound
• Feel the vibration in the throat
• Benefits:
• Reduces inflammation
• Soothes cough
• Calms the nervous system

➡️ Practice 7–9 rounds, twice daily.

2. Ujjayi Breathing (Soft Ocean Breath)

Ujjayi creates mild friction in the throat, which:

• Improves moisture
• Strengthens throat muscles
• Reduces dryness

Pro Tips: Keep it gentle, not forced.

3. Neck & Throat Relaxation Movements

• Slow neck rotations
• Gentle chin-to-chest movement
• Jaw loosening
• These release tension blocking healing.

Natural Remedies That Support Yogic Healing In Throat Problem

🌿 Warm Water Therapy

Sip warm water frequently — it keeps the throat hydrated and flushes toxins.

🌿 Honey + Ginger

½ tsp honey with a pinch of dry ginger

Take once or twice daily

🌿 Steam Inhalation

Plain steam (no oils if throat is sensitive) helps soothe irritation.

What to Avoid During Sore Throat Recovery

• Cold drinks or refrigerated food
• Excess talking or whispering
• Late-night meals
• Sleeping immediately after dinner

These habits slow down healing.

When to Seek Medical Help

If throat irritation is accompanied by:

• Fever returning
• Thick yellow/green mucus
• Breathing difficulty
• Pain while swallowing

Consult a doctor immediately if any of the above symptom persist.

Yoga supports healing but does not replace medical care when needed.

Final Thoughts On Yoga Healing For Throat Irritation After Viral Fever

Healing is not about fighting symptoms; it is about listening to the body.

When we support recovery through breath, awareness, and gentle practices, the body heals naturally — without long-term dependence on medication.

Yoga reminds us that true health is balance, not suppression

The post Persistent Throat Irritation After Cold or Fever? Try These Yogic & Natural Healing Methods appeared first on yogarsutra.

What Is Diaphragmatic Breathing

Have you ever observed a deep sigh that automatically comes to you, after a hectic time… after completion of a tedious job… may be after resolving a scary situation…? How relieved do you feel? This deep breath is nothing but diaphragmatic breathing which you take “naturally-unknowingly”.

In this post, I will explain to you the process of taking diaphragmatic breaths intentionally for the maximum health benefits.

you will be diving into the wonderful world of diaphragmatic breathing, also known as belly breathing or abdominal breathing. 

You’ll also discover how this simple practice of diaphragmatic breathing can work wonders for your heart health and well-being.

This abdominal breathing is like a gentle workout for your heart.

 By reducing the stress on your cardiovascular system, it can lower your blood pressure, making it a heart-healthy practice.

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

What Is Diaphragm In Human Body

Before learning about diaphragmatic breathing, let us briefly understand what a diaphragm is in the human body.

The diaphragm is a muscle that helps you inhale and exhale (breathe in and out). This thin, dome-shaped muscle sits below your lungs and heart. It’s attached to your sternum (a bone in the middle of your chest), the bottom of your rib cage and your spine.

In addition to helping you breathe, your diaphragm increases pressure inside the abdomen. This further helps with other important functions, such as getting rid of your urine (pee) and faeces (poop). 

It helps prevent acid reflux by putting pressure on your oesophagus (food tube in your throat). 

Also,your oesophagus and several nerves and blood vessels run through openings in the diaphragm.

  Health Benefits Of  Diaphragmatic Breathing

 Let’s first delve into a few of the incredible health benefits of belly breathing.”

 Stress Reduction

 Diaphragmatic breathing triggers your body’s relaxation response, reducing stress hormones and promoting a sense of calm.”

 Improved Oxygenation

Deep, diaphragmatic breaths increase the oxygen supply to your body, supporting better energy levels.

 Enhanced Heart Health

The improved oxygen flow reduces the workload on your heart and can lead to lower blood pressure over time.”

 Better Digestion

Belly breathing massages your organs, aiding in better digestion and nutrient absorption.”

 Improved Posture

 It strengthens your core and can help maintain a more upright posture.”

Apart from the above mentioned major health benefits of diaphragmatic breathing, there are few more additional benefits which abdominal breathing has are-

• Helping you relax better.
• Improving muscle function during exercises and preventing strain.
• Increasing the amount of oxygen in your blood.
• Making it easier for your body to release gaseous waste from your lungs.
• Reducing blood pressure.
• Reducing heart rate.

How to Do Diaphragmatic Breathing

Don’t want to read? Save the post for later and watch the video below 👇 instead

After knowing few of the health benefits of diaphragmatic breathing. “Now coming to master the art of diaphragmatic breathing.

 It’s simple and easy, and here’s how to do it. 

• Find a comfortable cross legged seated or lying position.
•  Place one hand on your chest and the other on your abdomen so as to focus your attention in your abdomen and chest areas.
• Now, as you breathe in gently through your nose, focus on expanding your abdomen like a balloon, lifting the hand on your belly, while keeping the hand on the chest relatively still. 
• This ensures you’re engaging your diaphragm.
• Next, tighten your abdominal muscles and let them squeeze inward as you exhale slowly through your nose. 
• The hand on your belly should move down to its original position. 

You can also practise abdominal breathing by lying on your bed, with your knees bent and your shoulders, head, and neck relaxed.

Practise abdominal breath work in this way for a minimum of five to 10 minutes, 2 to 3 times a day for maximum health benefits.

 “As you take those deep, relaxing breaths, visualise the positive impact it’s having on your heart, reducing the strain and helping it function at its best.”

Wrapping Up- Diaphragmatic Breathing To Boost Heart Health

And there you have it, the incredible benefits of diaphragmatic breathing, with a special emphasis on the Holistic way of improving your heart health. 

Make this practice a part of your daily routine, and you’ll be well on your way to a healthier, happier you.”

 “Before you go, take one last deep breath with me. Inhale… and exhale… Feel the relaxation wash over you.”

“Thank you for joining me today and reading how to improve your heart health with diaphragmatic  breathing.

If you found this post helpful, don’t forget to like and subscribe for more health and wellness content. Stay healthy and vibrant…See you next time…namaste Yogis!

The post How To Do Diaphragmatic Breathing For Heart Health? Least Known Health Benefits of Belly Breathing appeared first on yogarsutra.

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

What would you call as a stress and anxiety

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

Stress 

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

Anxiety

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

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

Physical Symptoms of Stress and Anxiety:

Most visible symptom of stress and anxiety are,

Muscle Tension

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

Digestive Issues

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

Insomnia

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

Mental Symptoms of Stress and Anxiety:

Excessive Worries 

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

Irritability 

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

Difficulty Concentrating

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

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

5 Hasta Mudras for Stress and Anxiety Relief

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

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

Gyan Mudra – Gesture of Knowledge

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

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

Shunya Mudra – Gesture of Emptiness

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

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

Varun Mudra – Gesture of Water

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

Lotus Mudra- Gesture Of Enlightenment 

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

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

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

Prana Mudra – Gesture of Life

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

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

Wrapping Up- Hasta Mudras For Stress And Anxiety 

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

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

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

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

Are You A Habitual Procrastinator?

Have you ever tried the Pomodoro Technique to boost productivity?

Have you ever found yourself struggling to stay focused on a task for an extended period?

Do you often feel overwhelmed by your to-do list, unsure of where to start?

Sometimes just a fear of getting started with a task in hand becomes so impossible that you start avoiding that  crucial job instead you grab your mobile phone, settle down in a cosy corner of the house and spent your productive time watching a YouTube shorts…

or scrolling Instagram reels,  then going to Twitter and reading tweets from the people, and so on…

If these situations sound familiar, then the Pomodoro Technique what I am going to discuss today, might be just what you need to super charge your approach to work and productivity.

Buttt… First,

What is the Pomodoro Technique?

The word “Pomodoro” comes from the Italian language and means “tomato.”

This word is linked to a method called the “Pomodoro Technique,” which helps people manage their time better. This technique was made up by one named Francesco Cirillo in the 1980s. 

He used a kitchen timer that looked like a tomato to help him work in short periods, usually about 25 minutes, and then take a small break.

 That’s why it’s called the “Pomodoro” Technique. It’s a way to do work in short bursts and rest a bit in between to get more done.

Nowadays,  Pomodoro Technique is a time-management method designed to enhance focus and productivity by breaking work into short, focused intervals called “Pomodoros.”

 Each Pomodoro lasts for 25 minutes, followed by a 5-minute break. 

After completing four consecutive Pomodoros, you take a longer break of 15-30 minutes. This structured approach helps you maintain concentration and manage your energy levels effectively.

Now you may ask that,

Why Does Everyone Need to Know the Pomodoro Technique?

The modern world bombards us with constant distractions such as emails, social media, notifications etc making it increasingly challenging to maintain concentration. 

We All Have 24 Hours In Hands 

We all have 24 hrs to work, to do our daily chores, to sleep and to “WASTE”!

This is such that even if we are given 36 hrs instead of 24, it won’t be enough. 

Time is one fabulous tool given to us humans to keep our lives interesting and challenging both!

Other animals don’t wear watches and never get late for anything…They simply follow the nature’s clock.

When we can’t manage our time well, we get stressed. Mind activates the sympathetic nervous system to send us into “fight or flight” mode. 

Which results in either we, head on, start working on our projects or scheduled job in hand or we try to find a shortcut or better do something else which is “easier and more pleasurable”. 

This behaviour leads to an increase in our brains dopamine levels. I have explained this phenomena in much detail in how to overcome procrastination. 

 Procrastination and diminished productivity often stem from the anxiety that arises when confronting the inherent limitations of our control over time.

The Pomodoro Technique serves as a valuable cognitive tool, enabling the recognition and constructive management of these challenging moments.

It facilitates the development of efficient coping strategies, a crucial component in deriving pragmatic solutions and ultimately attaining our objectives.

Here’s why the Pomodoro Technique is a game-changer for everyone:

Enhanced Focus

 By committing to a short burst of focused work, you’re less likely to fall  to distractions. 

Knowing that a break is around the corner keeps you motivated to stay on track.

The second most important benefit of using the Pomodoro technique is the Reduced Procrastination

 The Pomodoro Technique combats the urge to procrastinate. With a clear timeframe for work and regular breaks, you’ll be more inclined to tackle tasks head-on rather than putting them off.

Improved Time Management

Breaking your work into intervals provides a tangible structure for your day. 

This method encourages you to prioritise tasks, allocate time efficiently, and avoid the trap of overworking.

Prevention of Burnout

Consistent breaks in between hectic work schedules  prevent burnout by giving your mind and body the opportunity to recharge. 

The technique promotes a healthy work-rest balance, boosting your overall well-being.

And this helps further to achieve Higher Productivity:

 The Pomodoro Technique encourages a sense of urgency within each interval, promoting a “work smart” mentality. 

As a result, you accomplish more in less time while maintaining a higher quality of work.

Enhanced Creativity

 Short breaks allow your mind to wander and refresh, often leading to creative insights and problem-solving breakthroughs.

Adaptability

 The Pomodoro Technique can be adapted to suit your preferences and work environment. 

You can adjust the duration of Pomodoros and breaks based on your needs.

How To Pomodoro Technique 

Watch the video below on YouTube (don’t forget to leave your precious comments)

Here are the step by step process of

Getting Started with the Pomodoro Technique

1. Choose a task you want to work on.
2. Set a timer for 25 minutes – this is one Pomodoro.
3. Work on the task with complete focus until the timer rings.
4. Take a 5-minute break after each Pomodoro.
5. After completing four Pomodoros, take a longer break of 15-30 minutes.

In short, In a world filled with constant stimuli and distractions, the Pomodoro Technique offers a structured approach to reclaiming your focus and boosting your productivity. Whether you’re a student, professional, or anyone looking to make the most of their time, integrating this technique into your routine can lead to remarkable improvements in how you work and achieve your goals.

Wrapping Up – Pomodoro Technique To Boost Productivity

Are you ready to take control of your productivity? 

Give the Pomodoro Technique a try and experience the transformative power of focused work intervals and well-deserved breaks.

And if you are wondering that how you are going to get the timer then don’t worry there are multiple pomodoro apps like this one available online which you can download on your mobile and customise the time according to your need. Alternatively,

You can go to the original creator’s, Francesco Cirillo’s website and find the Pomodoro timer and more insights on boosting your productivity.

 Your journey towards enhanced productivity starts now!

The post Are You A Habitual Procrastinator? Learn Pomodoro Technique To Boost productivity appeared first on yogarsutra.

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

Three Crucial Signs Of Poor Mental Health 

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

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

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

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

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

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

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

1. Persistent or intense changes in mood: 

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

2. Social withdrawal or isolation: 

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

3. Impaired cognitive functioning: 

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

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

 Factors Affecting Our Mental Health 

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

1. Trauma and Abuse: 

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

2. Insecurities And Stressful Life Events:

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

3. Genetics: 

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

4. Chemical Imbalance: 

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

5. Substance Abuse:

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

6. Chronic Illness: 

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

7. Lack of Social Support: 

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

8. Poor Lifestyle Choices: 

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

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

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

How Yoga Works To Improve Your Mental Health 

1. Reduces Stress and Anxiety

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

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

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

2. Improves Mood

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

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

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

3. Boosts Self-Esteem

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

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

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

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

4. Increases Mindfulness

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

5. Enhances Cognitive Function

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

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

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

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

Three Yoga Postures To Boost Your Mental Health 

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

1. Child's Pose (Balasana):

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

 To practise Child's Pose:

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

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

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

To practise Legs-Up-The-Wall Pose:

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

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

VIPRITA KARNI AKA LEG UP THE WALL POSE download

3. Corpse Pose (Savasana): 

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

To practise Corpse Pose:

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

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

Do These Two Pranayama to boost Your mental health

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

1. Nadi Shodhana Pranayama (Alternate Nostril Breathing): 

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

To perform Nadi Shodhana Pranayama:

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

2. Bhramari Pranayama (Bee Breath): 

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

To perform Bhramari Pranayama:

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

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

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

Wrapping Up - Yoga To Boost Mental Health 

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

The post 20 Minutes Of Yoga To Boost Your Mental Health appeared first on yogarsutra.

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

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

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

What are Pancha Koshas

In Sanskrit Pancha mean five and Koshas means layers or Sheaths

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

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

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

Start To Access Your Five Koshas

Annamaya Koshas

The word Anna means food

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

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

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

To sum up, the Annamaya kosha is:

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

yoga to nurture your annamaya and Pranamaya Koshas

Pranamaya Kosha

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

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

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

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

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

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

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

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

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

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

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

To sum up the pranamaya Kosha is:

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

Monomaya Kosha

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

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

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

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

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

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

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

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

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

To sum up, the Manomaya kosha:

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

VijnanAmaya Kosha

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

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

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

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

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

To sum, up the Vijnanmaya kosha:

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

AnandAmaya Kosha

Anand means the bliss

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

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

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

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

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

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

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

To sum up, the anandamaya kosha is:

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

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

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

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

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

Credits:

HinduPrayer

Sequencewiz.org

Ayushyoga

Sivanandayogafarm

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

If you have doubts about what is the best yoga for meditation and how to lotus pose…  and how yoga may help towards establishing your mind body synchronisation, you are at the right place Yogis!

A simple and short meditation practice can  offer you an abundance of health benefits. Just sitting for 10 minutes in Meditation may prevent you from hitting those plethora of stressors available at free of cost in our modern society.

Are Yoga And Meditation Different Streams?

The entire practice of yoga is associated with mind-body synchronisation which we may call mindfulness meditation.

The only difference between a meditation practice and a Yoga sequence is that the earlier one requires a long static pose, usually a seated one. No special skills are required!. Seemingly simple…

Whereas, in a yoga sequence, each yoga posture demands a certain time, skills, and a lot of patience. 

You have to flow with your breath!

Buttt… Just Sitting Is Challenging

 “Often Being seated in a static posture is even tougher than a dynamic yoga sequence”.

You may be required to sit in a Lotus, Half Lotus, or a simple cross-legged position. For many people, this could still be a challenging task. 

Why To Complement Your Meditation With Yoga

To make your body supple and be able to sit longer, it is always recommended to perform a yoga sequence ( even a shorter one)  just before your meditation practice.

In a yoga practice, every single movement requires synchronisation with the breath.

Sometimes, you hold a posture and you hold your breath simultaneously.

And here is a thing: Yogis! You are also meditating while you are moving in and out of an asana!

Benefits Of Lotus Pose

“The best posture to meditate in is cross-legged Postures. And sitting in a lotus pose or padmasana is the most profound way to experience being in meditation”.

A Lotus pose essentially symbolises a Beautiful emerging flower out of the mud.

Its roots are deep inside the earth and the petals facing the glory of the sun.

The lotus pose helps the body to be kept still in the same spot for long periods. This posture puts pressure on the lower spine resulting in the blood being directed from the legs to the abdominal region to aid digestion.”

Before settling into the lotus pose, a yoga sequence consisting of lower body centred and hips opener yoga postures ensures that you are supporting your meditation practice by releasing stress from your mind and body simultaneously.

According to the Hatha Yoga Pradipika, because of the way the body is “locked” into place, various parts of it in Lotus Pose press into the acupuncture points of the stomach, gallbladder, spleen, kidneys, and liver. This brings about changes in the metabolic structure and brain patterns, helping to create balance in the whole system.

The pose is said to increase circulation in the lumbar spine, nourish and tone the abdominal organs, strengthen the ankles and legs, and increase flexibility in the hips.

 Stimulates The Bandhas And Awakes The Kundalini

The body’s position in Lotus makes it easier to access Mula Bandha, the pelvic-floor lock, since it brings the pelvic floor directly into contact with the earth, and the heels press into the belly, helping to naturally draw the pelvic floor up. 

Also, in Padmasana, the body becomes grounded, but energetically it directs our awareness toward the spine and the higher centres thus awakening the Kundalini Shakti.”

Read: 10 Yoga Poses With Yoga Bandhas| Yoga Bandhas Sequenced

Precautions While Choosing Lotus Pose

The Full Lotus is a very advanced pose, so be extremely aware of your knees and take your time as you move into the Lotus Posture. This posture is too much of a stretch for you if you feel pain in your knees or lower back. As your flexibility improves, you can continue to try the Full Lotus Position until it feels comfortable and right for you. Until then, don’t push your body into this posture.

How To  Lotus Pose| Yoga Flow To Meditate

P.S.- To learn each yoga posture correctly you can watch the above video 👆 or download my Yoga Postures Library👇

PASSWORD- ASANALAYA

Dandasana

• Sit in a dandasana with both legs straight in front of you. 
• Take a minute to feel comfortable and grounded.

Janu Sirsasana

• Janu Sirsasana requires you to place the sole of one foot inside the thigh of the other foot.

Matsyendrasana 

Spinal twists like matsyendrasana help to increase the blood circulation in lower body parts such as the hips making a long sitting session comfortable and effortless.

Kundalini Kamal (Boat Pose Variation)

To boost your core strength the postures like boat pose or Naukasana can help in maintaining an erect spinal cord and help to sit you in an upright seated posture.

Stretching beyond just 5% beyond your limits can help to increase your flexibility tremendously.

Matsyasana in lotus pose

• A heart-opener back bend in lotus pose.

Yogic Breathing: Pranayama

Yoga offers a range of Breathing Techniques known as Pranayama to help us stay healthy and peaceful!

 From balancing your hormones, boosting the metabolism and degree of immunity to reducing the level of stress, the Pranayama like Nadi Shodhan and Anulom Vilom  are well known and the most practised breathing techniques in Yoga.

Nadi Shodhana Pranayama

Doing Nadi shodhana Pranayama just before your meditation helps to energise your body and set a foundation for a long meditation session.

Anulom Vilom Pranayama

Anulom vilom Pranayama, on the other hand, helps to calm your mind and set the appropriate body temperature for mindfulness meditation.

P.S.- Sometimes the two above-mentioned pranayamas are used interchangeably but they are slightly different in that the Nadi Shodhan Pranayama may utilise inhaling from the one nostril and exhaling from the same. This is done slightly vigorously.

Whereas, in Anulom-Vilom Pranayama, you inhale from one nostril and exhale from the opposite side. This can be a two steps, three steps, or four steps process. In three steps process, holding of breath-in is also an option. In a four steps process the breath is hold out!

Most Popular Reads You May Love Too!

Kundalini Yoga Kriyas For Weight Loss

Kundalini Pranayam For Stress-Relief And Insomnia

10 Yoga Poses To Balance Your Solar Plexus Chakra

Yoga resource centre

Holiday gift ideas for Yogis

How to use yoga blocks for back pain and stress relief

Best yoga mats reviews

Best yoga pants  reviews

How to use yoga wheel

What does your favourite colour predicts about you

Wrapping Up- How To Lotus To Experience Meditation

Someone rightly said: “A wandering mind succeeds only when you cease to meditate”.  So continue with your meditation while observing the thoughts carefully from a distance!

The simplest form of meditation involves scanning your entire body from your mind’s eyes. 

Stopping by each node or joint, releasing the tension of that muscle, joint, and moving forward for the next destination offers you the truest sense of yoga- the Yuj,  the whole sum of the mind-body union!

If you are new to my channel please 🌺subscribe 🌺and press the bell icon 🔔to get notified for the new releases on Chakra system and more.

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

Thank you so much for doing your meditation practice with me Namaste 🙏 Yogis 🧘‍♀️

Credits:

NDTV Good Times Samara Chopra

Yogajournal

The post How To Lotus Pose| Yoga For Meditation| Synchronise Your Mind-Body 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.

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

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.

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

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:

https://laurameihofer.com/exploring-cat-cow-pose-with-modifications/

Harmony Yoga

Health Line

Medical news today

Pen medicine

RASHMI YOGARSUTRA 

Mindbodygreen

The post 15 Minutes Yoga Sequence For Strong Legs And Knees| Yoga To Shape Your Legs And Glutes appeared first on yogarsutra.