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.

In this post, I am going to talk about the 4  yoga hasta mudras for students that will help them to increase brain power, and sharpen focus, memory, and learning abilities. These hand gestures are specifically excellent for students and learners. So let’s start.

Science Of Yoga Hasta Mudras For Students

Mudras are simple hand gestures that tune us into the subtle energies of the body.  They are a form of yoga using hands.  Research shows us that mudras engage certain areas in the brain, creating a brain-body connection.   Different areas of the hands are connected with different areas of the brain and body.  When children place their hands in different hand positions or mudras it can activate a certain state of mind.  Therefore, mudras can positively affect how your child feels.  Mudras energize, focus, and calm the body which makes them a great tool for children to help regulate how they are feeling.

The fingers in our hands have numerous nerves meeting at their tips. Also, each finger represents one of the elements present in our body. These elements are fire, air space, Earth, and water. With various combinations of these fingers, our body elements, also known as pancha mahabhutas are brought into balance. Hasta mudras are believed to facilitate healing and meditation and to affect the flow of energy in the body.

You can watch below the video on yoga hasta mudras for students’ brain power to sharpen focus, memory, and learning abilities. 

Proven Hasta Mudras For Students

1. Gyan Mudra

To do the gyan mudra, sit in a comfortable cross-legged seated position with your spine erect. bring the tips of your index finger touching the tips of your thumb.

Place both palms on your knees or thighs facing upward. You can hold each mudra for 5 to 15 minutes accompanied by deep breathing.

Benefits of Gyan Mudra

 Gyan mudra also known as the Mudra of wisdom helps to increase mental strength, sharpen your concentration and improve focus.

2. Pustak Mudra

Place all four fingers of both hands on the mount of the palm, this forms the fist of the fingers. In this Mudra fingers should be placed in such a way that the Index finger should touch the base of the thumb and the other three fingers should be near each other and the thumb should be near the Index fingers.

Benefits Of Pustak Mudra 

Pustak Mudra is highly beneficial for students who want to gain knowledge in very little time as this increases concentration and one is able to study easily.

If any book is difficult to understand, either spiritual or any tough book, it becomes easy after practicing this Mudra. By increasing concentration, one’s capacity to get knowledge increases.

Read: Yoga Mudra to boost metabolism and Weight Loss 

3. Lotus Mudra

To do Lotus mudra bring both the palms, index fingers, and thumbs touching each other while keeping the other fingers apart. Let both thumbs press your chest bone. This is a symbolic representation of a lotus flower. A company Lotus Mudra with Deep and calm breathing.

Benefits Of Lotus Mudra:

Lotus Mudra balances your heart Chakra bringing in feelings of kindness, compassion, and love for yourself and others. This Mudra helps to calm the mind and increase focus and concentration thus helping the students during stressful situations such as exams and long study hours. You can learn here about the Prana Mudra: the Mudra of life that cures 100 diseases.

4. Hakini Mudra

It is the most commonly used hand gesture when anyone aspires to focus on a single idea. All you need to do is to join the tips of both hands’ corresponding fingers as well as both thumbs with each other. Keep the base of the palms away from each other.

For the best results, place both thumbs either on your third eye or on your Heart Chakra. 

Read: Philosophy and science of yoga hasta mudra every seasoned yogi should know

Benefits of doing Hakini Mudra

Hakini mudra stimulates the third eye chakra or Ajna Chakra and improves the power of intuition. This mudra also increases focus and concentration and is the best Mudra for students and learners. This mudra is also recommended for people suffering from ADHD and other neurological disorders.

P.S.- If you want to learn in-depth about yoga hasta mudras, the complete yoga hasta Mudra Certification course is available on My App Yogarsutra Healing Studio which you can download from the app store here.

Wrapping up: Hasta Mudras For Students’ Brain Power

All the above Madras should be done in a comfortable seated posture and on an empty stomach. Morning or evening is the best time for all kinds of yoga practices.

You can hold each Mudra for 10 to 15 minutes in one go and a total of 45 minutes in the entire day. It is not necessary to do all the mudras together. If you become regular with any one of the above told Mudras, as a student and learner you can successfully increase your focus, concentration,  memory, and overall health and perform the best in all of your exams.

If you liked the above video, please don’t forget to subscribe to my channel and press the bell icon to get notified of the new videos. 

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The post 4 Proven Yoga Hasta Mudras for Students To Increase Brain Power, Memory, Focus, And Learning Abilities appeared first on yogarsutra.

Aparigraha: 5th Yama of yoga, translates to non-greed or non-attachment, is one of the Yamas in Patanjali’s eight limbs of yoga. 

You can follow these yamas as a moral guidelines. As a yoga practitioner, you are advised to integrate them with your way of living… Because these guidelines are pivotal to define your relationships with others and yourself!

Aparigraha Means…

Aparigraha= A + Pari + Graha

• The word Pari is synonyms to the peripheral or on ‘all the sides’, and 
• Graha stands for: to take, to accept, to grab, or to seize. 
• Suffix ‘A’ is used to negate the word itself in Sanskrit and Hindi both languages.

In material sense, aparigraha is highly related to the non-possessiveness of the things which ‘you don’t need now’ and not to keep ‘what serves not’ at this moment. 

In a subtle sense, “letting go” is all you need to follow aparigraha in your life. 

Mahrshi Patanjali’s 5 Yamas

Before diving deeper, let’s have a look at the entire set of the Patanjali’s Yamas:

1. Ahimsa: Non-violence
2.  Satya  : Truthfulness 
3. Ashteya: Not-stealing
4. Brahmacharya: Celibacy
5. Aparigraha.     : Non-attachment

So, What Is Non-attachment

Non-attachment is a term often bandied around in Buddhist and Yoga circles. I often feel it’s

somewhat misinterpreted by many and can be quite confusing. So I thought to aim for casting a

bit of light and so maybe help serious folk endeavouring to engage and so get proper benefit from this all important concept.

Gautama Buddha’s famous saying that the state of nirvana is non attachment to “attractions, aversions and delusions” are key.

Many folk take aparigraha along with the idea of “Maya”, to become generally aloof and disinterested in life. 

Aparigraha Vs Maya

Along with that there’s a close danger of not taking proper responsibility for ourselves and the situation.

Perhaps it’s good to remember that an illusion (Maya) is a case of mistaken identity. 

We see a big white bird in a tree on a windy day getting ready to fly off. 

As we come closer we see it’s actually a white plastic bag flapping in the breeze!

Similarly, Aparigraha (non-attachment) is taken to mean that we need to rid ourselves of desires in order to attain “equanimity (samata)”.

The Buddha also said that of the four sublime states, equanimity is the only one that can lead us through to nirvana. 

So non-attachment, equanimity and a correct interpretation of Maya is

absolutely essential.

Desires Too, Have Great Significance In Our Lives

Without desire, nothing would ever happen and life would be a colorless, dull, meaningless state where we simply exist from day to day, probably wishing it to end soon. So we really cannot throw out desires, hopes and deep longings. 

Indeed emotion is exactly what the term says –

the energy for motion

So an aspect of that key is to mindfully employ desires and emotion to move and get things done and to live a full, joyous life.

On the other hand, to become hooked and dependent upon the desires and emotions is what leads us to suffering and delusions. 

What Is Equanimity

Equanimity is the condition of maintaining balance in all situations

That does not mean we’ll never get angry or elated again, rather we’re not identifying with our emotions and so can maintain some ‘space’.

 To authentically pull that off, we have to have non-attachment as an underlying and governing principle.

So Aparigraha can be said to be the disentangling and dissolving of grasping and clinging from the physical, emotional and even mental events and experiences of life.

There are many aspects to discuss on the topic, however if we can take this first step and really work with it daily in contemplative meditation, it will take us a long way indeed into the spiritual journey of liberation.

One thing to close off, without a high degree of mindfulness during all activities of our lives, it’s going to be extremely difficult if not impossible to straighten out the idea of non attachment in clarity and order.

Idea Of Detachment

 The idea of ‘Detachment’ has a slightly different meaning to non-attachment, so perhaps we can look into that.

Mindfulness, equanimity and a non-delusional view of samsara (the apparent reality we are all so familiar with) are superb tools to leverage on our spiritual path. When applied correctly and practised diligently, they gradually begin to render in our general day to day consciousness, a sense of detachment. This operates physically, mentally and emotionally.

Detachment is not to be confused with aloofness and disinterest. 

As said previously, we are fully engaged, fully responsible and living life to the fullest, yet maintaining the condition of non-attachment. 

This has been superbly said:

 we’re in the world, but not of the world

Our inner observer has taken on an all important role as we gain the opportunity to continually drag ourselves out of immersion and engrossment in the outer reality and likewise, the inner whirlpools of internal dialogue and emotional swings.

A high level of detachment combined with deep equanimity and a new and appropriate use for our attention, results in the alignment of the important spiritual qualities and is a vital element in our emancipation from the CHURNING OF SAMSARIC WHEEL.

Regarding those attributes of the spirit, practitioners that attain very high degrees of authentic detachment, find that they experience higher levels of direct knowledge arising from the heart, sometimes called insight. 

This occurs naturally as we become more unplugged from the common, analytical daily mind and more tuned in to other layers of our intrinsic being that become obscured as we sleep ever deeper into the common daily programming.

Furthermore, deep concentration and meditation practice becomes easier, following that one has gained greater control of how we use our attention.

 This means that if we so choose, now having greater detachment and discipline, we will not be continually pulled into every breeze or wind that comes along. Genuine samadhi becomes doable instead of a mystical, unattainable state reserved for the privileged few.

Wrapping Up- Aparigraha : 5th Yama Of Yoga

I dig much deeper into the whole topic of non-attachment and detachment in our Sacred spiral Teacher training programs which detail you can view on our main website.

www.sacredspiral.yoga

I hope and trust this throws some light on the differences between non-attachment and detachment.

I shall continue the theme to build up a bigger picture of what our practice should be all about and where it is all leading.

Namaste!

Image credit:

Zoltan Tasi

Madison Lavern

Katerina May

The post Aparigraha: 5th Yama Of Yoga| How To Practice Non-attachment On And Off Your Yoga Mat appeared first on yogarsutra.

In India, it is customary in most of the schools to start the day with Mantra chanting and prayers. Students and learners in all the fields and skills should chant these wisdom boosting Saraswati Mantras in order to enhance their intellect and wisdom.

Saraswati, The Goddess Of Wisdom And Learning

In school days, mantras were part and parcel of our life. Not though religious acts, but scientific tools to prepare us for the challenges ahead in life and shape up into a good learner. 

During prayer, we used to chant mantras and sing Saraswati Vandana. 

Apart from this, every special event in the school was inaugurated with a beautiful prayer offered to Saraswati Maa.

 Two girls among us were chosen to be depicted as Maa. Two because of the four hands needed for a perfect depiction of Maa! Each holding Veena, Pustak, Mala, and Water (explained as you read further).

Vasant Panchami: When Devi Saraswati Is Born

Vasant Panchami’ is celebrated every year on the 5th day or ‘Panchami’ of the bright fortnight of the lunar month of Magha in the name of Goddess Saraswati as it is believed that on this day Saraswati was born. 

 This day is celebrated with great devotion in temples, homes and even schools and colleges. 

Goddess Saraswati’s Favorite Color WHITE assumes special significance on this day. 

Statues of Ma Saraswati are dressed in white clothes and are worshipped by devotees adorning white garments. The sweet offered to her is  given away as ‘prasad’ to all people attending the ritual.

 ‘Vasant’ is synonymous to ‘spring’ as this festival indicates the beginning of the spring season.

Wisdom boosting Saraswati Mantras can benefit the devotees both materially and spiritually in several ways

But First…

What Is Mantra

Meaningful linguistic instruments of the mind

Sound has a wavelength… Sound has frequency… Sound is sacred…Sound is power..l. So are mantras…

Mantras have a distinct melody. Your language or location on the globe hardly matters. The sound of mantras, depending upon the kind, develops a feeling of relaxation and upliftment. 

It is so because they have a well-designed mathematical precision in their construction. Hence, whether you’re reciting or listening, mantra-power can be as influential as your favorite music!

Psychology Behind Chanting The Mantras

Mantras work on simple psychology. 

Have you ever realised how negative words impact your mood? When somebody abuses you or your dear ones, it largely impacts your energy negatively.

 So words and phrases uttered with anger and arrogance can create anger and similar emotions within the listener.

Now think about a Mantra which when chanted in a serene atmosphere…It can generate an abundance of positive vibes and propagate a lot of positive energy.

Neuroscientists have proved that mantras directly impact the mind and body. As a repetitive sound mantras can influence many aspects of our life.

Chanting mantras after a yoga practice and meditation session can bestow upon numerous astonishing results.

Types Of Mantras

Mantras are used in different occasions and purposes. There are several kinds of mantras such as beeja mantra, dhyana mantra, peace Mantra, purification Mantra, specific purpose Mantra, or even general purpose mantras, and so on.

How Maa Saraswati Blesses The Students: Trilogy and relations

Holy Trinity–Brahma, Vishnu, Mahesh and Lakshmi, Saraswati, Parvati in Hinduism….The father, the son, the holy spirit in Christianity…

When we think of divinity, the Trinity becomes very obvious. ( Trinity: Tri +Unity)

One of the most important parts of the holy trinity, comprising Lakshmi, Parvati, and Saraswati, Maa Saraswati is worshipped to be the mother of all the soft skills you may wish to hone in your human avatar. 

If you pray to her with truthfulness and the purest emotions, you are blessed to overcome all the obstacles in your study life.

If we talk about the body energy centres called chakras, Saraswati’s domain occupies the higher chakras which comprises- the throat Chakra, the Ajna chakra and the Sahasrara.

Not very surprisingly, when someone sings with great melody or is and outstanding orator, Goddess Saraswati is said to occupy his/her throat area. 

When it comes to receiving knowledge and information from your higher self, Goddess Saraswati it’s said to be present in your third eye chakra.

She is present in your highest chakras called Sahasrara when it comes to the learning and memorizing abilities.

The all-comprehending mother, she is known by various names by her devotees. She is popularly known as Sakala Kaladhistatri – a goddess bestowing the gift of art and Vak Devi – the goddess of speech. 

Students and even experienced professionals across the world offer tributes and Chant Saraswati mantras and Vandana to bring about a positive change in their lives.

Wisdom, Intellect, And Brain Power

“Goddess that embodies knowledge, arts, music, melody, muse, language, rhetoric, eloquence, creative work and anything whose flow purifies the essence and self of a person”.

Wisdom is defined as the ability to use your knowledge and experience to make good decisions and judgments. So what do you do in order to nourish your wisdom? Play SUDOKO or pop a memory pill? Or every day, try to learn something new?

With this way, you are 100% heading towards increasing your brain power. Yet, the same is not possible without the blessing hands of wisdom. That said, there is a subtle difference between inheriting wisdom and gaining brain power. 

Truth is that you can’t acquire brain power if wisdom remains absent. Intelligence on the other hand is the physical manifestation of your brain power.

Knowledge also comes with your ability to be tranquil. Just see and listen. What else is needed! Meditating, being still, looking, and listening can stimulate the non-conceptual intelligence within you.

Depiction Of Goddess Saraswati As A Beautiful Woman

If wisdom is a person, how would he or she appear?

Though an abstract noun, how will you personify wisdom? Can it be male or female?

For the personification of wisdom, I’ll go for a female body, “One who multitasks so often that needs to have four hands”, and a brain to accomplish teaching this universe while playing the music of love simultaneously!

 To add further, white should be the color of her attire due to the clarity of thoughts.

The mantras of Saraswati are specifically used to increase our wisdom and ability to learn.

We all know the form of Meditation accomplished with imagery may bring more fruition than abstract things.

White seems the most favorite color of Maa. Her attires and ornaments, all white, compliment her radiating beauty and sacredness. Usually, her depiction as a four-handed woman explains her being the expert of knowledge, art, and music. 

Significance Of Objects In The Hands Of Devi

Before going into details of wisdom boosting Saraswati mantras, let’s have a look into the objects in the hands of Devi Saraswati. Each one of the objects she holds in her hand has a profound symbolic significance. Just have a look:

A book (Pustaka) – The book she holds symbolizes the Vedas representing the universal, divine, eternal, and true knowledge as well as all forms of learning.

A Crystal-Garland – representing the power of meditation, inner reflection, and spirituality.

A Pot Of Water – purifying power to separate right from wrong, the clean from the unclean, and essence from the inessential.

Veena (A Musical Instrument) – The most famous feature on Saraswati is a musical instrument called a Veena, represents all creative arts and sciences, and her holding it symbolizes expressing knowledge that creates harmony.

 White Swan –

A white swan (Hansa) is often seen near her feet. In Hindu mythology, the Hansa is a sacred bird, when offered a mixture of milk and water, is said to be able to drink the milk alone leaving water behind. It thus symbolizes the ability to discriminate between good and evil,

She is the mother of language SANSKRIT as well Mother of the Vedas, texts of Hinduism.

11 Wisdom Boosting Saraswati Mantra For Students And Learners

Now when you are well aware of the science, technique, and the reason behind chanting the mantras, have a look at these the best eleven wisdom boosting Saraswati Mantras and incorporate them in your everyday life. 

I have also included a Saraswati Vandana which you can include in your family prayer.

• Saraswati Beej Mantra

This is the first Mantra you should chant to invoke goddess Saraswati.

Beeja Mantras are the mono-syllables mantras. The beeja mantra for Goddess Saraswati is based on two words: Bhreem and Shreem.

1. “Aum Shreem Bhreem Saraswathaye Namaha”
2. ॐ ऎं सरस्वत्यै ऎं नमः ll – “Aum Aing Saraswathye Namah“

Meaning : Salutations to Goddess Saraswati.

Benefit : Chanting the Beej mantra of Saraswati helps to increase the intelligence and the power of speech.

• Saraswati Dhyana Mantra

ॐ सरस्वती मया दृष्ट्वा, वीणा पुस्तक धारणीम् ।

हंस वाहिनी समायुक्ता मां विद्या दान करोतु में ॐ ।।

Om Saraswati Maya Drishtwa, Veena Pustak Dharnim |

Hans Vahini Samayuktaa Maa Vidya Daan Karotu Me Om ||

• Saraswati Vidya Mantra for Students

सरस्वति नमस्तुभ्यं वरदे कामरूपिणि ।

विद्यारम्भं करिष्यामि सिद्धिर्भवतु मे सदा ॥

“Saraswati Namastubhyam Varade Kamarupini

Vidyarambham Karishyami Siddhir Bavathume Sadha”

Meaning : Ode to the Goddess to tremendously enhance the focus power and memory retention capacity of the mind.

Benefit : This sloka is found to improve memory, power and concentration in studies.

• Saraswati Mantra For Effective And Powerful Speech 

Recite this Saraswati Mantra one lakh times. By reciting this Saraswati Mantra one becomes famous by acquiring a lot of knowledge.

वद वद वाग्वादिनी स्वाहा ।

Vad Vad Vaagwaadinee Swaha |

Meaning : ‘Vag Devi, bestow on me the power of speech.’

Benefit : For the children with speech disabilities, chanting this mantra regularly can help gain a proper speech and also improve their communication skills in the future.

• Saraswati Mantra For Enhancing Intelligence

This Saraswati Mantra should be recited one lakh times. Reciting this Saraswati Mantra enhances intelligence, creativity and knowledge.

ॐ ऐं ह्रीं श्रीं वाग्देव्यै सरस्वत्यै नमः ।

Om Aing Hreeng Shreeng Vaagdevyai Saraswatyai Namah |

• Saraswati Mantra For Abundance and Knowledge

 Recite this Saraswati Mantra for wealth and knowledge.

ॐ अर्हं मुख कमल वासिनी पापात्म क्षयम् कारी वद वद वाग्वादिनी सरस्वती ऐं ह्रीं नमः स्वाहा ।

Om Arham Mukha Kamal Vaasinee Paapaatma Kshayam Kaari Vad Vad Vaagwaadinee Saraswati Aing Hreeng Namah Swaaha |

• Saraswati Mantra To Enhance Knowledge

सरस्वति महाभागे विद्ये कमललोचने ।

विद्यारूपे विशालाक्षि विद्यां देहि नमोस्तुते ॥

“Saraswati Mahabhage Vidye Kamala Lochane

Vishwaroope Vishaalaakshi Vidyam dehi namosthuthe”

Meaning : Salutation to the Goddess for bestowing upon me the best of knowledge and the ease of learning.

Benefit 

Chanting this mantra with devotion on a regular basis can help get the desired knowledge to the fullest. This is the ultimate solace for the people who have difficulties with their learning. 

• Saraswati Puranokta Mantra

या देवी सर्वभूतेषु विद्या-रूपेण संस्थिता,

नमस्तस्यै नमस्तस्यै नमस्तस्यै नमो नमः॥

“Ya Devi Sarva Bhuteshu Vidyarupena Samsthita।

Namastasyai Namastasyai Namastasyai Namo Namah॥”

Meaning : ‘SaLutation to the Goddess Saraswati who bestows upon me fearlessness  in the form of knowledge and intelligence.’

Benefit : Recitation of this Mantra gives inner peace and strength in times of distress.

• Saraswati Mantra for Illumination

“महो, अर्णः सरस्वती प्रचेयति केतुना, धियो विश्व विराजति“

“Maho, Arnah Saraswati Pracheyati Ketuna, Dhiyo Vishwa Virajati”

Meaning : Ode to the Mother to help remove all the unnecessary fear from the heart and enlighten the mind with more knowledge and intelligence.

Benefits : This mantra, dedicated to Goddess Saraswati is to illuminate the minds of knowledge seekers and to dispel the fear of new worldly experiences.

• Saraswati Gayatri Mantra

ॐ वागीश्वर्यै विद्महे वाग्वादीन्ये दीमहे तन्नः सरस्वती प्रचोदयात ||

“Om Vageeshwaryae Vidmahe Vagwadeenyae Dhimahe Tannah Saraswati Prachodayat”

Meaning : ‘Let me meditate on the goddess of speech. Oh, wife of Lord Brahma, give me higher intellect, and let Goddess Vani illuminate my mind.’

The Saraswati Vandana (prayer) to miraculously enhance your wisdom

Saraswati Vandana is an important mantra that is recited for music, knowledge, and wisdom. The Saraswati Vandana Mantra is recited by her devotees every morning as obeisance to the Goddess.

या कुंदेंदु तुषार हार धवला, या शुभ्र वस्त्रा वृता |

या वीणा वरदण्ड मंडित करा, या श्वेत पद्मासना ||

या ब्रह्मा अच्युत शंकर प्रभृतिभि: देवै: सदा वन्दिता |

सा माम् पातु सरस्वति भगवति निःशेष जाड्यापहा ||1||

शुक्लाम् ब्रह्मविचार सार परमाम् आद्याम् जगद्व्यापिनीम् |

वीणा पुस्तक धारिणीम् अभयदाम् जाड्यान्धकारापाहाम् ||

हस्ते स्फाटिक मालिकाम् विदधतीम् पद्मासने संस्थिताम् |

वन्दे ताम् परमेश्वरीम् भगवतीम् बुद्धि प्रदाम् शारदाम् ||2||

सरस्वत्यै नमो नित्यम् भद्रकाल्यै नमो नमः ।

वेद वेदान्त वेदांग विद्यास्थानेभ्यः एव च ||

सरस्वति महाभागे विद्ये कमल लोचने ।

विद्यारूपे विशालाक्षि विद्याम् देहि नमो अस्तु ते ||

वीणाधरे विपुल मंगल दान शीले भक्तार्त्तिनाशिनी विरञ्चि हरीशवन्द्ये। कीर्तिप्रदेऽखिल मनोरथदे महार्हे विद्या प्रदायिनि सरस्वति नौमि नित्यम् ।।

The Saraswati Vandana

Ya Kundendu Tusharahara Dhavala Ya Shubhra Vastra Brita

Ya Veena Varadanda Manditakara Ya Shweta Padmasana

Ya Brahmachyuta Shankara Prabhritibihi Devaih Sada Pujita

Sa Mam Pattu Saravatee Bhagavathi Nihshesha Jadyapaha॥1॥

Shuklam Brahmavichara Sara, Parmamadyam Jagadvyapineem

Veena Pustaka Dharini Ma Bhayadam Jadyandhakarapaham।

Haste Sphatika Malikam Vida Hateem Padmasana Samsthita

Vande Tam Parmeshwari Bhagwati Buddhipradam Sharadam॥2॥

Meaning of Saraswati Vandana in Hindi

जो विद्या की देवी भगवती सरस्वती कुन्द के फूल, चन्द्रमा, हिमराशि और मोती के हार की तरह धवल वर्ण की हैं और जो श्वेत वस्त्र धारण करती हैं, जिनके हाथ में वीणा-दण्ड शोभायमान है, जिन्होंने श्वेत कमलों पर आसन ग्रहण किया है तथा ब्रह्मा, विष्णु एवं शंकर शङ्कर आदि देवताओं द्वारा जो सदा पूजित हैं, वही सम्पूर्ण जड़ता और अज्ञान को दूर कर देने वाली माँ सरस्वती हमारी रक्षा करें।

शुक्लवर्ण वाली, सम्पूर्ण चराचर जगत् में व्याप्त, आदिशक्ति, परब्रह्म के विषय में किए गए विचार एवं चिन्तन के सार रूप परम उत्कर्ष को धारण करने वाली, सभी भयों से भयदान देने वाली, अज्ञान के अँधेरे को मिटाने वाली, हाथों में वीणा, पुस्तक और स्फटिक की माला धारण करने वाली और पद्मासन पर विराजमान् बुद्धि प्रदान करने वाली, सर्वोच्च ऐश्वर्य से अलङ्कृत, भगवती शारदा (देवी सरस्वती) की मैं वन्दना करता हूँ।

(Hindi Translation Credit: Drikpanchang.com)

English translation of Saraswati Vandana

Salutations to Devi Saraswati, Who is pure white like Jasmine, with the coolness of Moon, the brightness of Snow and shines like a pearl garland;

Whose attire is pure white, and hands are ornamented with Veena (a stringed musical instrument) and the boon-giving posture; She is seated on pure white Lotus and always adored by Lord Brahma, Lord Achyuta (Lord Vishnu), Lord Shankar and other Devas, O Goddess Saraswati, please protect me and eliminate my ignorance completely.

One Who is fair in complexion, Who is the essence of Brahman, one Who pervades the universe, with Veena in one hand and the Vedas in the other, inducer of fearlessness and eliminator of ignorance, with a Sphatik (Quartz crystal) rosary in her hand, seated on a Lotus, the source of all intellect, to that Maa Saraswati I bow down.

Winding Up–  Wisdom Boosting Saraswati Mantra For Students And Learners

Other very important wisdom boosting Saraswati Mantras are as follows:

• Saraswati Ekakshara (one word) Mantra: ‘Aim॥’
• Saraswati Dviyakshara (two words) Mantra: ‘Aim Lrim॥’
• Saraswati Tryakshara (three words) Mantra: ‘Aim Rum Svom॥’
• Saraswati Chaturakshar (four words) Mantra: ‘Om Aim Kleem Sauh॥’
• Saraswati Mantra: ‘Om Aim Namah॥’
• Saraswati Ashtakshara Mantra: This mantra comprises the 108 names of Goddess Saraswati and it is advised that all knowledge seekers should practice it, to gain high and pure knowledge. Find the 108 names of Saraswati here.

There are other mantras and many other ways to please and pray Devi Saraswati. 

While Saraswati Vandana in itself is very long and you may find it very difficult to remember, yet it’s very subtle and the children can learn it as they do with their school prayer.

Starting with choosing 4 to 5 of them depending upon what suits you better may prove to be beneficial to achieve the power and wisdom you are seeking for! 

Thanks for reading these lines, Namaste Yogis 🙏💖

Credits:

https://www.templepurohit.com/mantras-slokas-stotras/saraswati-mantra-knowledge-wisdom/

The post 11 Wisdom Boosting Saraswati Mantras For Students And Learners| Spirituality For Everyday appeared first on yogarsutra.

These fabulous yoga poses to boost your focus, concentration, and productivity, when done regularly can,

• rewire your neurons,
• increase your focus, concentration and,
•  take your productivity to the next higher level.

This post also includes-

•   Pranayam
•  Kriya
• And a video sequence:

 "15 minutes yoga sequence to increase your focus concentration and productivity".

  So please keep reading till the...end...

Buttt…

We- the humans, "the best-known species on the earth" are smart enough to discover monkeys as our ancestors.

In the developmental stages, we left monkeys much behind us.

Brain wise, Monkeys are where they were thousands of years ago.

However, Humans' hunger to evolve brain-wise or otherwise never ceased!

Hence, we and you live with our monkey-mind! 🤣

Mindful practices like yoga can help to control our monkey-mind and bless us with-

" laser beam focus".

How Yoga Practice Can Rewire Your Brain

Yoga is often lauded for its ability to improve flexibility and strength, reduce stress, and boost mindfulness.

But new research suggests it might have benefits for your brain as well.

Yoga practitioners showed more gray matter volume in their brains—which has been linked to better mental function.

Especially during aging.

And more cortical thickness, Another advantage when it comes to brain structure since it’s linked to higher intelligence.

Not only can yoga enhance your brain function, but it can also change the structure of your brain significantly.

The combination of movement, breathing, and meditation is principally what we call yoga.

Studies showed substantial benefits after 10 weeks of practice, typically done one to two times per week.

So, drink some water and unroll your yoga mat to do your brain a big favor 🙂

Set your intention-

I am focused and productive.

Remember to keep in mind this intention throughout your practice.

You need one or two Yoga Blocks and yourself 😉

Yoga Poses To Boost Your Focus Concentration And Productivity

Let's start with the child's pose

Child's pose

• Sit on your Shin.
•  Inhale and raise your hands.
• Open your knees wide, exhale and come on your mat.
• Let your forehead touch the ground or you can place a yoga block beneath.
• Move your forehead left and right and massage the point between your eyebrows.
•  Where is your third eye chakra.
• Stay for five breaths.

Shashankasana

From the child's pose-

•  Bring your forehead closer to the knees and hands parallel to each foot.
•  Without straining your neck, try to bring the Crown of the head touching the ground to,
• Energize your Crown Chakra.
• Join back of your throat and
• Continue with Ujjayi breath!
• You will hear a snoring sound or an Ocean wave sound.
• This breathwork enables concentration and focuses your brain.

Stay for 3 breaths in shashankasana.

Cobra pose

• From Shashankasana bring your elbows under the shoulder.
•  Belly, pelvic floor, and legs touching the ground.
• Your chest away from the ground
•  Take five ujjayi breaths here.

Repeat your intention- I am focused and productive

Crocodile Pose

• Take your both elbows in opposite directions and palms stacked over each other.
•  Your forehead on the stacked palms.
• Bring your attention to your palms touching the center of the eyebrows, your third eye chakra.
• Six ujjayi breaths.

Downward Facing Dog Pose

• Place both the Palms under the shoulders.
•  Crawl your toes in and push the ground away to come in-
•  Downward facing dog pose.
• Make your sternum facing the ground and tailbone going up to the sky.
• Keep your spinal columns straight and watch the blood and oxygen flow in your brain and head area.

The inverted postures like downward facing dog and forward fold bring a lot of blood in your head area and,

 Nourish the Brain to work on the highest power.

Forward Fold or uttanasana

• Bend your knees and bring both the legs between the hands in forward fold or Uttanasana.
• Relax your head and neck.
• Grab the opposite elbows and hang down.
• Release your hands.
• And, like a zombie, stack your vertebra one upon the other to come in mountain pose.

Raised hand pose

• Inhale and raise your hands and take a backbend-
•  as much as you are comfortable.
• Bend your arms and knees.
• Exhale to forward fold.
• Lift halfway, ardh-uttanasana, flap back.
• Come to the forward fold once again.
• Maintain the fluidity.
• Go for 5 rounds.
• Rise in mountain pose.

Vrikshasana Or Tree Pose

• Inhale and bring your both feet together.
• Toes are touching each other.
• Inhale and lift your right leg off the mat and put it inside the left inner thighs.
• Fix a gaze point, just in front of your third eye.
•  This will help you to maintain a balance and prevent falling.
• Both hands in Anjali mudra in front of your heart centre.
• Take 3 to 4 Ujjayi breaths here.

Tips For Tree Pose

• You can place one of your legs somewhere above the ankles.
• But take care not to place on the knee.
• Balancing postures such as tree pose work to increase your focus and live a disciplined life.

Repeat the tree pose with your left leg raised to right thighs.

Knuckle Taps On The Scalp

Tapping on the scalp works by altering brainwave activities, relieving the stress and,

 Maximizing the brain capacity.

• Fold the fingers on both the hands to the knuckle.
• With the help of your knuckles,
• Work on gently tapping your scalp from front to back.
• Accompany your tapping with deep breathing.
•  Keep your eyes closed.
• Repeat for 10.

Bhramari Pranayam

• Bhramari improves concentration power.
• Improves speech discrimination, by going into alpha brain wave state.
•  Also increases grasping power.
•  If done on regular basis can improve, rejuvenate and transform the body-mind, and soul.

How To Do Bhramari Pranayam

• Sit in sukhasana.
• Softly Place both the index and middle fingers on both the eyes…
• Ring fingers near the nostrils.
• With the help of both thumbs, close your ears.
• Preferably, by pressing the cartilage.
• Take a deep inhale, hold the breath-in and...
•  make a humming sound like a bee, 'Hmmmmmmm…' during the process of-  slow exhalation.
• Once you exhale completely,
• Take one full breath.
•  Inhale from your nose and exhale from the mouth.
• Repeat the process for the Bhramari Pranayam.
• Continue for 10 to 15 breaths initially and, gradually, increase up to 25 reps.

Watch the video, 15 minutes yoga sequence to improve your focus concentration and productivity

Learn more on yoga for Focus, concentration,

Specific yoga sequence for students and,

Read my ebook 'Behind The Brain Beyond The Books', please click here-

Yoga To Enhance Student Concentration

Wrapping Up- Yoga Poses To Boost Concentration

In addition to the mounting evidence for the health benefits of yoga, its effects on cognition have become a particularly important area of inquiry in recent years.

Systematic review and meta-analysis examined the acute (short term, single bout) and intervention effects of yoga on cognitive function.

I hope you like the yoga poses to boost focus, concentration...and the video, yoga sequence for focus and…

Be devoted to complete the sequence.

Until this becomes a habit. Download this video from YouTube and practice for 15 days each day in the morning and let me know.

Please leave the comment- I am focused and productive in the comment section and if you are new to my channel please do subscribe and support free yoga classes.

Thanks, yogis, namaste 🙏

The post 11 Yoga Poses To Boost Focus And Productivity|Yoga Video For Focus, Concentration appeared first on yogarsutra.

Lots of excitement and enthusiasm can be felt inline with the approaching International Yoga Day. Yoga circles, creators, and mentors are buzzing with the new activities. And when time demands huge,  my nerves start to fire so much so that I find it almost impossible to keep up with the pulsating ideas of doing something phenomenal 😊 . But this time, instead of bowing down and surrender (to nothing), I am up to 108 Sun Salutations Challenge on World Yoga Day. 108 Sun Salutations in one go! Surprisingly I never tried even 30, 20, 10, even 5 altogether.

108 Sun Salutations Challenge- Yogis’ Realm

If you have never come across the term sun salutation, no problem. Sun salutations are actually a way to pray and bow to the life-nurturing powers of Sun. Since our existence on the planet Earth is solely by the virtues of the ‘Super Solar Powers’. Through Sun Salutations we can express our gratitude for the supreme known and recognizable life force- The Sun. Before diving into the 108 Sun Salutations Challenge, I want you to understand the importance of doing it. Number 108 has special importance which I will describe in the coming sections. 108 Surya Namaskar is performed on solstices and Equinox to observe and welcome all seasonal and environmental changes.

However, you cando 108 Sun Salutations when you want to bring major changes in your life but lacking in the motivation, inspiration, and the much-needed drive to change. A drive to change the circumstances, to revive the things which no more serve you. 

Why International Yoga Day Is Celebrated On 21st June

Before moving to our challenge, a little bit about the world yoga day–

 This date is the longest day of the year in the mass northern hemisphere (shortest in the southern hemisphere), having special significance in many parts of the world. From the perspective of yoga, the summer solstice marks the transition to Dakshinayana.

The June solstice holds a special place of celebration in many cultures. People around the world celebrate the day with feasts, picnics, dance, and music.

The second full moon after summer solstice is known as Guru Poornima. Shiva, the first yogi (Adi Yogi), is said to have begun imparting the knowledge of yoga to the rest of mankind on this day and became the first guru (Adi Guru).

About Solstices And Equinox

P.S.- Can skip this section at all if you are not interested in Solstice and Equinox and head to -Science Of 108 Number- The Universal Existence

You may have heard that the solstices and equinoxes signal the changing of the seasons on Earth, but do you differentiate the two? Are they just different names for the same thing? Actually, a solstice and an equinox are sorts of opposites.

The seasons on Earth change because the planet is slightly tilted on its axis as it travels around the Sun. This means different points on Earth receive more or less sunlight at different times of the year. If Earth were not tilted, the Sun would always appear to be directly above the Equator, the amount of light a given location receives would be fixed, and there would be no seasons. There also would be no need to mark equinoxes or solstices.

The two solstices happen in June (20 or 21) and December (21 or 22). These are the days when the Sun’s path in the sky is the farthest north or south from the Equator. A hemisphere’s winter solstice is the shortest day of the year and its summer solstice the year’s longest. In the Northern Hemisphere the June solstice marks the start of summer: 

The equinoxes happen in March (about March 21) and September (about September 23). These are the days when the Sun is exactly above the Equator, which makes day and night of equal length.

So, in the Northern Hemisphere, you have

• Vernal equinox(about March 21): day and night of equal length, marking the start of spring
• Summer solstice (June 20 or 21): the longest day of the year, marking the start of summer
• Autumnal equinox(about September 23): day and night of equal length, marking the start of autumn
• Winter solstice (December 21 or 22): the shortest day of the year, marking the start of winter

Science Of 108 Number- The Universal Existence

“If there were to be a numerical symbol of yoga it would have to be 108”

   – Ethan Indigo Smith

Before jumping to 108 Sun Salutations challenge let’s understand the science behind the number 108. It is not any arbitrary or ordinary number. The number is esteemed mystifying and can very well depict the union between microcosm and macrocosm.

• Number of Rudraksha in a mala bead= 108
• The diameter of Sun*108 =distance between Sun and Earth
• The diameter of Moon*108=distance between Moon and Earth
• Yogis do 108 Sun Salutations on Solstices And Equinox
• Meditation mantras are chanted 108 times with mala beads.
• Tai chi chuan long-form are counted as 108 postures.
• 108 numbers in meditation have an intellectual guide. Focus on 1, try to sense 0, unify with the infinite flow. 
• Last but not least- Vedic astrology advocates 12 solar houses and 9 lunar houses. 12*9=108

Note- the number 108 may vary accounting for orbital fluctuations and gravitational forces. There is nothing absolute perfection in nature and universe which is too vast to measure and calculate.

What You Need To Complete 108 Sun Salutations Challange

 Ok back to the challenge. That said 108 sun Salutations equal 108*12= 1296 yoga poses in one go. Seems really something unrealistic? And why not…

If you are regular with yoga, how many poses you might be doing in a regular practice. 20, 30, 40…Ok, this is my limit. This is where I have to take a halt because of the time and stamina both.

So what does it takes to complete the 108 Sun Salutations in one go…

Flow Or Something phenomenal

…Flow What…?

“The holistic sensation that people feel when they act with total involvement.”

In positive psychology, a flow state, also known colloquially as being in the zone, is the mental state in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity. 

People regular with this also admit that completing the first half of 108 is much difficult than the second in which they attain the required flow. This is when they overcome the challenge of physical and mental inertia.

Benefits of Doing Sun Salutations Every Day

Surya Namaskar is the most versatile set of scientifically selected yoga poses- a yoga cycle comprising 12 yoga postures. This is considered as the most energizing technique of yoga because it influences most of the body organs-internal as well as external. These are only a few of many benefits of doing Surya Namaskar every day-

Improved Metabolism And Weight Loss

All bending, folding, vinyasa, and mindful breathing you do, does wonder to your digestive system which is a key to great metabolism.

 Doing one round of Surya Namaskar burns approximately 13.90 calories. However,  age, how active you are doing, are also some of the deciding factors When you are eyeing Sun Salutations as a solution to your weight loss. 

More Physical Flexibility and Mental Strength  

It increases the flow of blood in the body and the regular practice of Surya Namaskar develops strength, stability, and the flexibility of mind and body.

Improved Immune System

This is what we all are craving for in the current scenario! But it mostly depends upon how well we eat, rest, remain mindful to stay calm and stress-free.

The de-stressing powers of Surya Namaskar, strengthen your immune system and keep illnesses at bay.

Takes Care of Heart And Circulatory System

This yoga cycle provides a great cardiovascular workout, thus protecting the heart-related disorders.

Great To Balance Your Solar Plexus Chakra

The solar plexus is the central point of the human body. It is just behind the navel and connects with the Sun. This is the main reason why we must practice Surya Namaskar when the sun is still rising in the morning. The regular practices of Surya Namaskar can boost solar plexus. Which results in increased vitality, confidence, and brain functioning.

Read:

10 Yoga Poses To Balance Your Solar Plexus Chakra

 30 Minutes Heart Chakra Yoga Sequence

How to Do Sun Salutations

सूर्यनमस्कार  or Sun Salutation is a Yoga practice incorporating a sequence of gracefully linked asanas. The nomenclature refers to the symbolism of Sun as the soul and the source of all life. Its root is in India where there are many worshippers of Surya, considering  Sun as a deity.

Watch the videos on YouTube

Description of Surya Namaskar Poses

PRANAMASANA –THE PRAYER POSE

Pranam = Prayer; Asana = Pose

Best known as prayer pose, Pranamasana is the first pose of the Surya Namaskar.

Let’s do it-

• Stand upright on your mat with your feet closely aligned.
• Inhale deeply, expand your chest while keeping your shoulders relaxed.
• Raise your arms while inhaling.
• Bring your palms together, in front of your chest  as you do for “Namaste”, and exhale

HASTAUTTANASANA- THE RAISED ARMS POSE

Hastan = Arm; Uttan = Raised

Hastauttanasana loosens up your body by stretching the entire body backward while options of standing at the tips of the toes.

Let’s do it-

• From the previous Namaste pose, lift your arms up while inhaling and bend backward slightly.
• Your arms should lie close to your ears.

HASTA PADASANA – HAND TO FOOT POSE (UTTANASANA)

Hasta = Hand; Pada = Foot

 Let’s do it-

• Next, breathe out, and bend forward from the crease of your hips.
• Bend down and touch your toes while keeping your spine erect.

ASHWA SANCHALANASANA- EQUESTRIAN POSE

 Let’s do it-

• The Sanskrit name for the equestrian pose is ashwa sanchalanasana.
• The equestrian pose is a low lunging pose of the sun salutation sequence. 
• One leg is stepped back, with the hands raised up or on the floor, on either side of the front foot.
•  The back knee usually rests on the ground and the head and gaze are lifted. 
• The equestrian pose requires flexibility and openness in the hip flexors. It helps build strength and flexibility in the legs.

DANDASANA – STICK POSE

(Plank Pose)

 Let’s do it-

• Fling your right leg backward along with the left leg, while inhaling.
• Align your entire body parallel to the ground just as in high plank.

ASHTANGA NAMASKARA – SALUTE WITH EIGHT PARTS OR POINTS

This is the eight-point salutation given by eight parts of the body.

 Let’s do it-

• While exhaling, make a  transition from the Dandasana and gently bring down your knees towards the floor.
• Bring your chin and then chest in contact with the floor, keep your hips elevated upward.
• At this point, your eight parts viz. two hands, two knees, chin, and chest will rest on the floor, whereas your hips stay elevated upward.

bhujangasana-THE COBRA POSE

 (Or Upward-Facing Dog Pose)

This pose gives you a perfect backbend while you lie on your stomach. When done correctly, it can gradually bring flexibility and strength to the entire spine.

 Let’s do it-

• Lie down on your stomach, keeping the spine elongated.
• Bring both of your hands just below your shoulders.
• Gradually, try to bring your upper half upward by applying pressure on the pelvis.
• Don’t push too much and too hard upon your hands. let your spine do the job. 

PARVATASANA-DOWNWARD-FACING DOG POSE

 Let’s do it-

• Take transition from cobra pose to the parvatasana. 
• Keep your palm and feet where they are, and slowly raise your mid-section and make an inverted ‘ V’. 
• Breathe out as you enter parvatasana.

ASHWA SANCHALANASANA – EQUESTRIAN POSE

(Repeat on another side) 

 Let’s do it-

From Parvatasana, transition back to the ashwa sanchalanasana.

But this time, we bring the right foot forward whereas resting the left foot behind.

HASTA PADASANA- HAND TO FOOT POSE

 Let’s do it-

• Gradually bring your left foot forward, next to the right foot while exhaling.
• Keeping your hands in the previous position.
• Get up gradually to enter Hasta Padasana.
•  

HASTAUTTANASANA- THE RAISED ARMS POSE

 Let’s do it-

• Next, inhale, raise your hands upward, and bend backward to get into the Hastauttanasana.
• PRANAMA ASANA – THE PRAYER POSE
• Finally, exhale and stand in a relaxed manner in the ‘Namaste’.
• Feel the positive vibes entering into your body.
• This is how you complete one repetition of Surya Namaskar.

>>To render maximum benefits from this Holistic yoga cycle you need to complete twelve repetitions, but to boost your level of confidence and feel on top of the world, you can always challenge yourself for 108 Sun Salutations!

Butt.. not from day one.

–>Start with two cycles; gradually try to be perfect in fifteen days.

–>Preferably, try to do in the morning on empty stomach.

Download The Sun Salutations PDF Complete Guide.

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Wrapping up- 108 Sun Salutations Challenge

 Through the number 108, the universe seems to create a reflection on us. This can also be seen as an utter unifying formula for oneness. We are a part of the same universe that bestows its blessings uniformly upon all of us. So how can we not be the same? All lines of divisions in the form of cast, creed, colors, status, etc seem elusive and deceptive. Through doing 108 Sun Salutations Challenge, let’s respect the universal force of creation for the sake of humanity, all creatures including.

Thanks for being a part of the !08 Sun Salutations Challenge. You can download the Sun Salutations PDF Guide and be a part of the Challenge here.

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Are you a morning person? Ya! I can say. But how come…Because my parents, teachers, and textbooks all had one “quote in Common”: “Early to Bed and Early Rise, Makes a man healthy, wealthy and wise”.

Then comes “Barking dog seldom bites”. This makes me muster up enough courage to walk through any lane full of dogs. “Every cloud has a silver lining” never lets me feel disappointed. I mean, the list of the quotes and number of inspirations we draw from them are endless. What if you learn one each day from these yoga quotes and try to inculcate in your life. This would certainly be a life changer.

Motivational Yoga Quotes, on one hand, are inspiring, motivating and scintillating then…

…sometimes they mirror your myth about yoga, yoga postures, and even everyday life. They, do explain a mindset when you’re on or off your yoga mat.

“Although yoga has its origins in ancient India, its methods and purposes are universal, relying not on cultural background, faith or deity, but simply on the individual. Yoga has become important in the lives of many contemporary Westerners, sometimes as a way of improving the health and fitness of the body, but also as a means of personal and spiritual development.” Tara Fraser

Possibly, what can amaze you most is the variety. They’re as simple as- “Just Breath” Or

An illustrative like this one- “Anyone can practice. A young man can practice. The old man can practice. A very old man can practice. Man who is sick, he can practice. Man who doesn’t have strength can practice. Except for lazy people; lazy people can’t practice Ashtanga yoga.”

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Let’s Have Fun and Turn Smarter Than Ever With These Motivational Yoga Quotes

Most Popular and Motivational Yoga Quotes For You

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Yogis, following are the quotes from the most renowned Yoga masters, Saints, and philosophers on philosophy, mindfulness, and meditation, quotes on Yoga as a way of life and everything else in Yoga-family … including fun and amusements.

1. “Yoga is the journey of the Self, to the Self, through the Self.” The Bhagavad Gita

2. “Yoga is 99% Practice & 1% theory.” Sri K. Pattabhi Jois
3. “Yoga teaches us to cure what need not be endured and endure what cannot be cured.” K.S. Iyengar
4. “In truth, Yoga doesn’t take time – it gives time.” Ganga White
5. “Surrender to Yoga, for where is the conflict when the truth is known.” Sri T.Krishnamacharya
6. “The attitude of gratitude is the highest yoga.” Yogi Bhajan
7. “Just breathe.”
8. “Yoga takes you into the present moment, the only place where life exists.”
9. “Yoga is not about touching your toes, it’s about what you learn on the way down.”  Judith Lasate
10. “Take care of your body, it’s the only place you have to live.”  Jim Rohn

Yoga Quotes from T.Krishnamacharya

11. “Inhale, and God approaches you.  Hold the inhalation, and God remains with you.  Exhale, and you approach God. Hold the exhalation, and surrender to God.”
12. “Where is the delusion when the truth is known? Where is the disease when the mind is clear? Where is death when the Breath is controlled? Therefore surrender to Yoga.”
13. “Rid your body of its impurities, let your speech be true and sweet, feel friendship for the world, and with humility seek wealth and knowledge.”
14. “Teach what is inside you, not as it applies to you, to yourself, but as it applies to the other”
15. “In the practice of Yoga one can emphasize the body, the mind or the self and hence the effort can never be fruitless.”
16. “Meditation results in marvels.”
17. “Master your breath, let the self be in bliss, contemplate on the sublime within you.”
18. “Nowadays, the practice of yoga stops with just asanas. Very few even attempt Dharana and dhyana [deeper meditation] with seriousness. There is a need to search once more and reestablish the practice and value of yoga in modern times.”

Quotes On Yoga by Sri.K.Pattabhi Jois

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19. “Practice and all is coming.”
20. “If we practice the science of yoga, which is useful to the entire human community and which yields happiness both here and hereafter – if we practice it without fail, we will then attain physical, mental, and spiritual happiness, and our minds will flood towards the Self.”
21. “Anyone can practice. The young man can practice. An old man can practice. The very old man can practice. Man who is sick, he can practice. Man who doesn’t have strength can practice. Except for lazy people; lazy people can’t practice Ashtanga yoga.”
22. “Simply be present with your own shifting energies and with the unpredictability of life as it unfolds.”
23. “In Order to be effective, the truth must penetrate like an arrow and that is likely to hurt.”
24. “Body is not stiff, the mind is stiff.”
25. “The Ashtanga yoga system should never be confused with “power yoga” or any whimsical creation which goes against the tradition of the many types of yoga Shastras (scriptures). It would be a shame to lose the precious jewel of liberation in the mud of ignorant bodybuilding.”

Motivational Yoga Quotes from Sri.B.K.S.Iyengar

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26. “My body is my temple and asanas are my prayers.”
27. “Action is a movement with intelligence. The world is filled with movement. What the world needs is more conscious movement, more action.”
28. “Yoga is like music. The rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life.”
29. “Yoga does not just change the way we see things, it transforms the person who sees.”
30. “It is through the alignment of the body that I discovered the alignment of my mind, self, and intelligence.”
31. “Breath is the king of mind.”
32. “Yoga allows you to find a new kind of freedom that you may not have known even existed.”
33. “Yoga allows you to rediscover a sense of wholeness in your life, where you do not feel like you are constantly trying to fit broken pieces together.”
34. “Yoga is a light, which once lit, will never dim. The better your practice, the brighter the flame.”
35. “There is no difference in souls, only the ideas about ourselves that we wear.”

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Yoga Quotes by T.K.V.Desikachar

36. “The success of Yoga does not lie in the ability to perform postures but in how it positively changes the way we live our life and our relationships.”
37. “The quality of our breath expresses our inner feelings.”
38. “Yoga exists in the world because everything is linked.”
39. “The ultimate goal of yoga is to always observe things accurately, and therefore never act in a way that will make us regret our actions later.”
40. “Yoga exists in the world because everything is linked.”
41. “When we follow the breath, the mind will be drawn into the activities of the breath. In this way, pranayama prepares us for the stillness of meditation.”
42. “In sum, Patanjali suggests that we channel our curiosity and our mental powers into areas of fruitful interest as a means of calming the mind.”
43. To live the life of Yoga, to repeat, is about a faith that continuously guides the teacher toward practices leading to the harmony of body, mind, and spirit.”
44. “Another meaning of the word yoga is “to tie the strands of the mind together.”
45. “The first step is to recognize that certain tendencies of our mind are responsible for producing painful effects. If these tendencies are not curtailed, we may reach a point of no return.”
46. “The breath relates directly to the mind and to our prana, but we should not, therefore, imagine that as we inhale, prana simply flows into us. This is not the case. Prana enters the body at the moment when there is a positive change in the mind.”

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More Yoga quotes from the Bhagavad Gita

47. “Yoga is a skill in action.” The Bhagavad Gita
48. “The wise man lets go of all results, whether good or bad and is focused on the actions alone.” The Bhagavad Gita

Motivational Yoga Quotes from Patanjali Yoga Sutra

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49. “Yoga is the restraining of the operations of mind born of conditioning.” Patanjali Yoga Sutras 1:2
50. “One becomes firmly established in practice only after attending to it for a long time, without interruption and with an attitude of devotion.” I.14
51. “Undisturbed calmness of mind is attained by cultivating friendliness toward the happy, compassion for the unhappy, delight in the virtuous, and indifference toward the wicked.” 1.33
52. “Ignorance [avidya] is the root element of all of the other afflictions. Whether it is like or dislike and such, or deep sleep, weakness, dissoluteness or loftiness – no matter what type – all rise out of ignorance.”  2:4
53. “With non-acceptance of unnecessary things, the knowledge emerges of what I was, what I have become, and what I will be.”  2:39
54. “All of the fruits of the [above-mentioned] yogic powers can be obstacles to samadhi.  They will definitely create more karma if used recklessly.” 3:38
55. “The posture becomes perfect when the effort of achieving it vanishes.” Yogabhashya

Quotes by Swami Satchidananda

56. “Peace comes not from doing, but from undoing; not from getting, but from letting go.”
57. “Let us accept all the different paths as different rivers running toward the same ocean.”
58. “Yoga believes in transforming the individuals before transforming the world. Whatever change we want to  happen outside should happen within.”
59. “Calming the mind is yoga, not just standing on the head.”

Quotes from Hatha Yoga Pradipika

60. “When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still, and the yogi achieves a long life. Therefore, one should learn to control the breath.”
61. “Whether young or old, very old, sick or feeble, one can attain perfection in all the yogas by practicing.”
62. “Anyone who practices can obtain success in yoga but not one who is lazy. Constant practice alone is the secret of success.”

Quotes on Yoga by Swami Vivekananda

63. “Tell your body that it is strong, tell your mind that it is strong, and have unbounded faith and hope in yourself.”
64. “…there is a continuity of mind, as the Yogis call it. The mind is universal. Your mind, my mind, all these little minds, are fragments of that universal mind, little waves in the ocean …”
65. “…it is quite necessary that we should find a posture in which we can remain long. That posture which is the easiest for one should be the one chosen.”
66. “He who does so, says the Gita, cannot be a Yogi: He who fasts, he who keeps awake, he who sleeps much, he who works too much, he who does no work, none of these can be a Yogi (Gita, VI, 16).”

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Motivational Yoga Quotes by other Yoga Teachers

67. “True Yoga is not about the shape of your body, but the shape of your life. Yoga is not be performed; yoga is to be lived.” Aadil Palkhivala
68. “The most important pieces of equipment you need for doing yoga are your body and your mind.” Rodney Yee
69. “Let your practice be a celebration of life.”  Seido lee deBarros
70. “Remember, it doesn’t matter how deep into a posture you go – what does matter is who you are when you get there.”  Max Strom
71. “For me, yoga is not just a workout – it’s about working on yourself.” ~ Mary Glover
72. ”Yoga is the perfect opportunity to be curious about who you are.”  Jason Crandell
73. “You cannot do yoga. Yoga is your natural state. What you can do are yoga exercises, which may reveal to you where you are resisting your natural state.” ~ Sharon Gannon
74. “To perform every action artfully is Yoga.” Swami Kripalu
75. “Yoga does not remove us from the reality or responsibilities of everyday life but rather places our feet firmly or resolutely in the practical ground of experience. We don’t transcend our lives; we return to the life we left behind in the hopes of something better.”  Donna Farhi
76. “Yoga is a way of moving into stillness in order to experience the truth of who you are.”  Erich Schiffmann
77. “Yoga is almost like music in a way; there’s no end to it.”  Sting
78. “If your mind is empty, it is always ready for anything; it is open to everything. In the beginner’s mind, there are many possibilities, in the expert’s mind there are few.” Shunryu Suzuki
79. “The very heart of yoga practice is ‘abyhasa’ – steady effort in the direction you want to go.” Sally Kempton
80. “Yoga means addition – the addition of energy, strength, and beauty to body, mind, and soul.” Amit Ray
81. When you listen to yourself, everything comes naturally. It comes from inside, like a kind of will to do something. Try to be sensitive. That is yoga.” Petri Räisänen
82. “That’s why it’s called a practice. We have to practice a practice if it is to be of value.” Peace Pilgrim
83. “Yoga is invigoration in relaxation. Freedom in routine. Confidence through self-control. The energy within and energy without.” Ymber Delecto
84. “Yoga is a dance between control and surrender — between pushing and letting go — and when to push and to let go becomes part of the creative process, part of the open-ended exploration of your well-being.” Joel Kramer
85. “The pose begins when you want to get out of it.” Baron Baptiste
86. “Yoga is about clearing away whatever is in us that prevents our living in the most full and whole way. With yoga, we become aware of how and where we are restricted — in body, mind, and heart — and how gradually to open and release these blockages. As these blockages are cleared, our energy is freed. We start to feel more harmonious, more at one with ourselves. Our lives begin to flow — or we begin to flow more in our lives.” Cybele Tomlinson
87. “Yoga teaches you how to listen to your body.” Mariel Hemingway

On Yoga Today

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88. “Vogue and Self are putting out the message of yoginis as buff and perfect. If you start doing yoga for those reasons, fine. Most people get beyond that and see that it’s much, much more.” Patricia Walden
89. “A lot of exercises is mindless; you can have music or the radio on and not be aware. But if you’re aware in anything you do – and it doesn’t have to be yoga – it changes you. Being present changes you.” Mariel Hemingway
90. “Corpse pose restores life. Dead parts of your being fall away, the ghosts are released.” The Quote Garden
91. “A photographer gets people to pose for him. A yoga instructor gets people to pose for themselves.” T. Guillemets
92. “Yoga is not just a repetition of a few postures – it is more about the exploration and discovery of the subtle energies of life.”Amit Ray
93. “Most people have no idea how good their body is designed to feel.” Kevin Trudeau
94. “Yoga is not about tightening your ass.  It’s about getting your head out of it.” Eric Paskel
95. “Yoga is not about touching your toes. It is what you learn on the way down.” Jigar Gor
96. “All kidding aside, if everyone did yoga, we would have world peace.” Rory Freedman

97. . “Move your joints every day. You have to find your own tricks. Bury your mind deep in your heart, and watch the body move by itself.” — Sri Dharma Mittra
98. “The nature of yoga is to shine the light of awareness into the darkest corners of the body.” — Jason Crandell
99. The time we spend on the mat is love in action” — Rolf Gates
100. “The yoga pose you avoid the most you need the most.” — Anonymous
101. “Yoga is not a work-out, it is a work-in. And this is the point of spiritual practice; to make us teachable; to open up our hearts and focus our awareness so that we can know what we already know and be who we already are.” — Rolf Gates

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Does Yoga Help To Improve Students Concentration?

Your most common problems as a  student are – difficulty in recalling what you've studied in the last session, lack of sleep and hence decrease in stamina to work hard and lack of concentration. This is the time when you need to keep patience and remain calm. In such situations, yoga comes for your rescue and you need to rely solely upon it.

If you ask an aspiring student to name a single thing which can get him excellent grades,  his most effortless answer would be "Concentration".

"Concentration or focus of mind is the ultimate instrument which has potential to turns an average student into an achiever". 

Can Yoga Play a crucial role in achieving the highest level of concentration?

Let's discuss here what makes yoga the one and the only one, the most powerful instrument to achieve the desired level of concentration.

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What  Are You Going To Explore in "yoga for student concentration"

In case, I simply explain to you that how yoga can make you a study champion by simply placing some of the yoga poses in pictures and then -How to do sequences for them. But then I am pretty sure that It won't be enough to "quench your logical thirst". At least, when I put myself in your place, I will never believe things written on any platform, if not supported by some statistics and solid proof.

So read each and every point carefully until the end of the post. And then, when you find everything at the place and quite convincing, follow it and feel the changes in your thinking about brain functioning.

You are going to explore the following important points

1. Yoga and Brain Concentration association

2. Brain anatomy in brief

3. Yoga Poses for brain health and concentration

4. Proven  studying methods and valuable learning tips

5. Some more unusual and extremely helpful suggestions

1.Yoga and Brain Concentration association

According to Maharishi Patanjali, the great Indian sage and the composer of Yoga Sutras –

"Yoga Chitta Vritti Nirodha-- महर्षि पतंजलि ने योग को 'चित्त की वृत्तियों के निरोध' के रूप में परिभाषित किया है(Hindi)

Which means yoga reduces the fluctuations of your mind. Yoga neutralizes whirlpool of feelings by flushing out the emotional clutter from your mind and helps you concentrate better.

The ancient yogis believed in the magical powers of yoga and the potential to improve concentration. Later, research added authenticity to their claim with science and logic.

Previous research has shown the vast mental and physical health benefits associated with yoga. Yoga practice can be divided into subcategories that include posture-holding exercise (asana), breathing (pranayama, Kriya), and meditation (Sahaj) practice. Studies measuring mental health outcomes have shown decreases in anxiety, and increases in cognitive performance after yoga interventions. Similar studies have also shown cognitive advantages amongst yoga practitioners versus non-practitioners.

The mental health and cognitive benefits of yoga are evident. It was further concluded that breathing, meditation, and posture-based yoga increased overall brain wave activity. Increase in grey matter along with an increase in the amygdala and frontal cortex activation was evident after a yoga intervention. Yoga practice may be an effective treatment for a clinical and healthy aging population. Further research can examine the effects of specific branches of yoga on a designated clinical population. (NCBI)

Read: How Yoga And Meditation Balance Your Body Chakra|The Chakra Series

2. Brain anatomy in brief

The human brain is the central organ of the human nervous system, and in association with the spinal cord, makes up the central nervous system. The brain consists of the cerebrum, the brainstem, and the cerebellum. It controls most of the activities of the body, processing, integrating, and coordinating the information it receives from the sense organs and making decisions as to the instructions sent to the rest of the body. The brain is contained in, and protected by, the skull bones of the head. The cerebrum is the largest part of the human brain. It is divided into two cerebral hemispheres. The cerebral cortex is an outer layer of grey matter.

Hence Brain is a muscle, which like any other body parts needs exercise for proper functioning. Yoga is the best form of exercise to improve brain function. Stress and anxiety can cause your brain to malfunction, and that is what yoga can help to avert. Yoga regulates the vagus nerve -the longest nerve of the autonomic nervous system in the human body, that deals with your body’s mood and stress levels. It differs from other brain improving exercises in its ability to facilitate proper breathing patterns that help a great deal in calming your body and invigorating your mind.

Read More on the brain

3. Yoga Poses for Student's brain health and concentration

When you bring, "your body, which was born in the past" and "your brain, which mostly roams in future", both together at present, the highest level of concentration is achieved. This is what yoga accomplishes.

All the yoga poses do the job of bringing our mind and body together.  But the biggest challenge,  you as a student may face is Time Management. Attending your classes, assignments, revisions, relaxation, and many others. You will hardly have time for yourself or practice yoga for your mental well being. But your failing in this is, failing in achieving an increased mental level, which is necessary to make you efficient enough to manage every hardship of your student life.

So I am here to demolish every wall between you and your yoga practices. And I will do this, just by customizing yoga as per your need. This will give you a headstart to just jumpstart.

Start with These Yoga poses, Pranayam and meditation all in 25 minutes

1. Tree Pose ( Vriksha Asan)

Vriksha= Tree; Asan= Pose

As you would have realized by the name Tree Pose, You have to stand stable just like a tree, So your leg, just one of the two, will constitute as the trunk of the tree. The Other leg and hands are positioned to take the shape of a tree.

I am simply trying to explain to you that you have to stand on one leg and keep balance and keep breathing. And this is the way you are going to increase your concentration level. If you don't, you may lose your balance.

• Make a dot in front of you, so that while standing straight the dot is making a straight line through your eyes.
• Keep your gaze to this point, this helps you greatly to make balance on one leg.
• Inhale and patiently raise up one leg, keep your 'raised leg' toes in parallel to another leg.
• Rest your leg just above the knees of another leg.
• Exhale while resting on this pose.
• Initially try the tree pose near a wall so that when you start shaking up, the wall will come to your rescue.
• Start from 30 seconds of balance then go up to 3 minutes.

2. Sun Salutation ( surya namaskar)

Surya = Sun ; Namaskar= Salutation

सूर्यनमस्कार  or Sun Salutation is a Yoga practice incorporating a sequence of gracefully linked asanas. The nomenclature refers to the symbolism of Sun as the soul and the source of all life. This yoga cycle provides a great cardiovascular workout. Its root is in India where there are many worshippers of Surya, considering  Sun as a deity.

The solar plexus is the central point of the human body. It is just behind the navel and connects with the Sun. This is the main reason why we must practice Surya Namaskar in the morning. The regular practices of Surya Namaskar can boost the solar plexus. Which results in increased vitality, confidence, and brain functioning.

Surya Namaskar is the most versatile yoga cycle comprising 12 yoga postures. This is the most energizing technique of yoga because it influences most of the body organs-internal as well as external. It increases the flow of blood in the body. Its regular practice develops strength, stability and the flexibility of mind and body.

The de-stressing powers of Surya Namaskar, strengthen your immune system and keeps illnesses at bay.

Description of Surya Namaskar Poses

1. Pranamasana –The Prayer Pose

Pranam = Prayer; Asana = Pose

Best known as prayer pose, Pranamasana is the first pose of the Surya Namaskar.

How to do-

• Stand upright on your mat with your both feet closely aligned.
• Inhale deeply, expand your chest while keeping your shoulders relaxed.
• Raise your arms while inhaling.
• Bring your palms together, in front of your chest  as you do for “Namaste”, and exhale

2. Hastauttanasana- The Raised arms pose

Hastan = Arm; Uttan = Raised

Hastauttanasana loosens up your body by stretching the entire body backward while standing at the tips of the toes.

• From the previous Namaste pose, lift your arms up while inhaling and bend backward slightly.
• Your arms should lie close to your ears.

3. Hasta Padasana - Hand to foot pose

Hasta = Hand; Pada = Foot

• Next, breathe out, and bend forward from the crease of your hips.
• Bend down and touch your toes while keeping your spine erect.

4. Ashwa Sanchalanasana- Equestrian pose

The equestrian pose is a low lunging pose of the sun salutation sequence. One leg is stepped back, with the hands on the floor on either side of the front foot. The back knee usually rests on the ground and the head and gaze are lifted. Some say the eyes should be rolled upwards in this posture.

Equestrian pose requires flexibility and openness in the hip flexor of the back leg. It helps build strength and flexibility in the legs.

The Sanskrit name for the equestrian pose is ashwa sanchalanasana.

How to do

• Next, breathe in, and stretch your body while aligning parallel to the ground.
• Keep your hands to the side, and bring your right knee forward towards the right part of the chest.
• Let your left leg stretch behind.

5. Dandasana - Stick Pose

• Fling your right leg backward along with the left leg, while inhaling.
• Align your entire body parallel to the ground just as in high plank.

6. Ashtanga Namaskara - Salute with eight parts or points

• This is the eight-point salutation given by eight parts.
• While exhaling, make a  transition from the Dandasana and gently bring down your knees towards the floor.
• Bring your chin in contact with the floor, keep your hips elevated upward.
• At this point, your eight parts viz. two hands, two knees, chin, and chest will rest on the floor, whereas your hips stay elevated upward.

7. Bhujangasana-The Cobra Pose

This pose gives you a perfect backbend while you lie on your stomach. When done correctly, it can gradually bring flexibility and strength to the entire spine.

• Lie down on your stomach, keeping spine elongated.
• Bring both of your hands just below your shoulders.
• Gradually, try to bring your upper half upward by applying pressure on the pelvis.
• Don’t push too much and too hard upon your hands. let your spine do the job.

8. Parvatasana-Downward-facing Dog pose

Take transition from cobra pose to the parvatasana. Keep your palm and feet where they are, and slowly raise your mid-section and make an inverted ‘ V’. Breathe out as you enter parvatasana.

9. Ashwa Sanchalanasana - Equestrian Pose

• From Parvatasana, transition back to the ashwa sanchalanasana.
• But this time, we bring right foot forward whereas resting the left foot behind.

10. Hasta Padasana- Hand to foot pose

• Gradually bring your left foot forward, next to the right foot while exhaling.
• Keeping your hands in the previous position.
• Get up gradually to enter Hasta Padasana.

11. Hastauttanasana- The Raised arms pose

• Next, inhale, raise your hands upward, and bend backward to get into the Hastauttanasana.

12. Pranama asana – The Prayer Pose

• Finally, exhale and stand in a relaxed manner in the ‘Namaste’.
• Feel the positive vibes entering into your body.
• This is how you complete one repetition of Surya Namaskar.
• To render maximum benefits from this Holistic yoga cycle you need to complete twelve repetitions. But not from day one.

-->Start with two cycles; gradually try to be perfect in fifteen days.

-->Preferably, try to do in the morning on empty stomach.

Watch The Video "How To Do Sun Salutations"

3. Bhramari Pranayam

Bhramari Pranayam is one of the great breathing exercises to release the mental tension, anxiety, frustration, and anger. This simple breathing technique can be practiced anywhere at work or home, it is an instant solution to de-stress yourself.

Bhramari Pranayama is derived from the Hindi word “Bhramar” which means Bumble Bee and the meaning of Pranayama is breathing technique, also called ‘bee breath’. Bhramari Pranayama enables to reduce fatigue and mental stress. This Pranayama does wonder for our ears, nose, mouth, and eyes.

HOW TO DO BHRAMARI PRANAYAM

• Set comfortably in  Padmasana,
• Close your eyes and breathe deeply.·
• Now close your ears lids using your thumbs.·
• Place your index finger just above your eyebrows and the middle fingers over your eyes.
• Applying very gentle pressure using your little finger to the sides of your nose.·
• Now concentrate your mind on the area between your eyebrows.·
• Keep your mouth closed; breath out slowly through your nose with making a humming sound of Om.·
•  Repeat this process for 5 times.
• Try your best to assume that you are being connected to all the positive energies of the universe.

Benefits:

• This is the best method to achieve the awareness of mind.
• It clears all the obstructions of mind and gives a feeling of happiness to mind.
• Helpful in relieving hypertension.
• It relaxes the mind by lowering stress and anxiety

Bhramari relieves stress and tension, helps in alleviating anger, anxiety, and insomnia, increasing the healing capacity of the body. It strengthens and improves the tone of voice. Bhramari induces a meditative state by balancing the mind and directing the awareness inward. The vibration of the humming sound creates a soothing effect on the mind and nervous system

4. Yoganidra

Yoga Nidra commonly known as yogic sleep is an immensely powerful mind and body relaxation technique, and one of the easiest yoga practices to be implemented by all.

You need to know Shavasana (corpse pose), for this systematic relaxation techniques. By a guided voice command you are directed towards the panch Maya Kosa(five layers of self). You need to scan your body by parts, use each sense organ like hear, smell, taste, see and touch while focusing on your breath.

HOW TO DO YOGANIDRA:

Get into a comfortable resting position, where you feel safe and free from distraction. Then close your eyes and tune into this 10-minute yoganidra practice:

Play a soul pleasing music without lyrics or a guided meditation track.

For more specific yoganidra playlist, there are yoganidra scripts available and I like” Elena Browers 10 minutes yoganidra script”.

And this one you would love if want to get completely immersed in the marvels of the YOGNIDRA.

Improved immune System-A Bonus of Your Yoga Practises

Our immune system defends us from any potential attack from the harmful viruses and bacteria. The immune system is a network of cells, tissues, and organs. Its becomes prominent when our body is under attack of any harmful element and plays a vital role in its protection.

Yoga improves your immune system. For any system to work efficiently, balance and stability are crucial. And same is the case with our immune system. So when some form of imbalances enters, the immune system becomes unstable.

Yoga gives a holistic treatment to your body and works great in busting the stress levels, the main reason behind a weak immune system. The above-discussed yoga practices will keep your immune system healthy and prevent you from falling ill frequently.

4. Proven  studying methods and valuable learning tips

1. Make a distraction-free study room

You would agree with me that it requires an Everest of willpower to resist if you get something else other than your study material. It may be a piece of newspaper( even the old will do), a magazine or a novel or a smartphone (marvelous). In case you get hold of anything other than your course book, you are sure to stick with it in no time!

So remove everything, I say everything other than your books from your room.

2. Meditate just before starting to study

Just sitting on your chair, close your eyes and focus on the breath.

By observing your breath, you slow down the breathing process, which in turn calms your mind and transform into a peaceful state. This will refresh your thinking and understanding process.

Calmness and deep focus increases your cosmic energy. This form of energy elevates your self-confidence. Calmness prevents your energy to be scattered. This is what you need to learn most of your vast syllabus.

3. glue your chair and sit on it

You need to motivate yourself to start studying. Just starting is a major obstacle as in most of the other cases, you simply take too much time to be seated in your study chair. Try your best to grab your books and get, set go! Further, spend some time with your books, in order to understand your chapter better.

4. Study Musical

You can use music to block out noise or to simply create a more relaxing and pleasing study environment. But only the right kind of music is going to work in this case. Preferably go for just music with no lyrics. Lyrics may make you engaged with the words processing and may divert your focus.

 5. Study in open

If you are learning your lesson inside a room and not very happy with your progress, think about it. Maybe you need some fresh breeze and natural light to stimulate your brain's learning abilities. So come out of your room when you stuck in your math problem so that your brain oxygenates and increases its problem-solving capacity.

6. Go to bed with a problem!?

What I am not saying is to go to your bed with a problematic-problem and spoil your sleep. I am saying that if you have your subject problem and find it hard, then sleep with it in your mind. Then let your brain find the solution! Studies have shown that brain neurons are active in the sleep and busy making problem -solving circuits!!

5. Some more unusual and extremely helpful suggestions for concentrating and understanding your lesson better

1.Convert abstract things into living

Pythagoras = Python!

You never got bored with Harry Potter. It is thrilling, entertaining and can be visualized. While studying subjects viz. Maths and Science, things are really hard to visualize, the main reason you are not developing an interest in them.

So If you try to visualize your math, science or any other abstract terms, It would be far easier to understand and recall later.

2. Concentrate with the candle flame

Physiotherapists rely on this method of concentration. Burn a candle and put it in front of you so that you sit erect. Switch off light and fan. Stare the tip of the flaming-candle, keep breathing softly (you don't want to blow the flame off), slightly close your eyes. Focus between your eyebrows. You are likely to see the flame even with eyes closed! Open your eyes when you feel.

3. concentrate on the black hole

The black hole is said to attract the universe into it. So why can't you make it attract all your tensions, fears and confusions? Take a white paper make a circle approximately 5 cm diameter. Use crayons or watercolors to make it the perfect black body.

Stare and think all the negativity absorbed by this black body! And it really works.

Conclusions on student concentration

There are so many proven and tested things which I can write here to benefit your level of concentration or you can google on your own. But just reading and knowing all of them does not help you,  but following them systematically will certainly do!

Always Keep your brain greased and nourished

Another Most important thing, you as a student should never miss is the Proper nourishment. You should eat a balanced diet that elders always compelled you. But did you really cared? If yes, then you are already a winner,  if not then pay attention! In short, never forget to-

• Drink 10 glass of water and stay hydrated.
• Your brain is the biggest consumer of calories so eat appropriately.

However, there are certain foods called brain food which is really good for your brain. I have talked about it in my book which is published now!  This book has one more secret ingredient to get a Crane's Concentration! So go ahead and check in the Amazon.

Behind Your Brain Beyond The Books

"All the very best Concentrated Brains".

The post How Yoga Enhances Student Concentration to Make Them Achiever! appeared first on yogarsutra.

Why You Need The"Stress Management Through Yoga"

Stress is one of the most talked-about terms nowadays. The elements which cause stress are called stressors. From getting up in the morning then back to your bed, you may come across various types of stressors. These inevitable stressors may surface in any form. Stress management is a wide spectrum of techniques and psychotherapies to control a person's level of stress. Here more emphasis is on stress management through yoga.

Studies have shown that tuning your mind and body with mindfulness and compassion, enables you to cope with stress and have a positive relationship with it.

Stress has a negative impact on our overall health and causes one of the highest health expenditures, after heart diseases and cancer.

Disclosure: Some of the links in this post are affiliate links. That said if you buy using them, we will earn a small commission without costing you a dime. No need to stress:)

RELATED: HOW YOGA AND MEDITATION BALANCE YOUR BODY CHAKRA

Dr.Hans Selye, a pioneered researcher in the studies of stress, wittingly defined the stress as-

“Everyone knows what stress is, but nobody really knows”

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This elaborates that stress is difficult to define as it can vary between individuals. You might have felt stress before appearing in an exam. Your heartbeat increases and sweating occurs. This is happening in order to increase the supply of blood and hence the oxygen to your brain and other body parts. Now if you know the techniques to manage these symptoms by yoga, deep breathing and meditation, this stress may make you a winner with excellent grades. On the other hand, if you are not prepared for such situations, the stress may harm you by increasing blood pressure and anxiety. Which may result in the form of depression.

In fact, it is the perception of stress which matters more than the stress itself. Experiencing a reasonable amount of stress as a challenge is quite different from the stress-causing us depression. Thus our responsiveness during stressful situations has a big impact on our health. Hence this is the reason stress management is important for everyone on a personal level.

Yoga practices prepare us to manage the stress head-on and in balanced manners. Learning to notice the stress response and shifting your feelings from uneasiness to the positive energy is important for our health and well being.

Hans Selye further said “it’s not our stress that kills us. It’s our reaction to it”.

hOW YOGA HELPS TO MANAGE WITH OUR STRESS

Yoga helps us to see positive sides of the stress, at the same time cope- up with the negative one. We must learn to see stress as preparing our mind and body to deal with difficult situations and make us more alert and wakeful, a  necessary condition for survival.

An appropriate amount of stress raises our alertness and lets us focus on the task at hand. This is a physiological system and is necessary for our survival. Stress can be managed to increase our productivity.

Yoga keeps a check on regular and sustained stress and prevents it to be unceasing and causing sickness.

Our body reacts to the stress with an increased amount of cortisol and blood pressure then quickly returns to the normalcy. Hence we can’t avoid stress but manage it.

Once again referring to Hans Selye, he further quoted as “the absence of stress is death. Only death has no stress.” And sometimes stress causes death. So managing our stress response is vital.

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So now get ready and hold your breath( release too!) because I am taking you to a long but fulfilling journey to live a life where stress will be a boon. Because if you read this till the end, You will learn the best practices of the stress management through yoga.

I would like to introduce you these two excellent and proven methods for stress management.

1. Yogasana (yoga poses)

2. Yognidra(yogic sleep)

While the above two methods are explained separately, they are the part of the same discipline- The Yoga. Explaining their significance, how to do and their benefits separately will keep the things clear and easy to manage in your daily practice for a stress-free life.

Also, performing both of them in one go may need you to find massive time management system and causing another kind of stress. Pause! You are here for stress management, not enhancement!!

So what will you do? You will mix and merge them wisely as per your need and time. Go for a weekly schedule for achieving maximum benefits out of these wonderful stress management techniques.

Which specific yoga poses to Practice for stress management?

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While deciding the most appropriate yoga regime to follow, for stress management is not easy. It is a good practice to follow the complete yoga flow which starts with the standing pose like Tadasana (Mountain Pose) to the sleeping pose like Shavasana (Corpse Pose).

In between these two poses,  flows the yoga stream comprising a number of standing, inversions and seated poses.

 Eventually, it’s not possible for each one to perform the complete yoga flow each day, and even more difficult for a person who is already stressed, because stress is known to betray us from doing something, which is more meaningful and subtle for leading a happy life.

 So when I am stressed and feel like doing nothing I put my Respiratory System to work. A few breathing cycles refresh my brain enough to unwrap my Yoga Mat.

 Once on the mat, the magic starts. Depending on the time and situations, my preferred poses for managing stress are following-

          Find the best yoga mat for your practice here.

Yogasnas

1. Tadasana (Mountain Pose):

Tadasana helps you improve your concentration levels by increasing your focus level.

How to perform this pose-

• Stand straight with your feet flat on the mat with the heels slightly spaced out. Keeping your spine straight and hands on either side of the body, with palms facing the thighs.
• Slowly stretch your hands and bring your palms together.
• Take the folded hands up above your head while inhaling.
• Stretch your spine as much as possible.
• Slowly lifting your ankles stand on your toes, with eyes focusing the fingertips of the hand.
• Hold the position for a minimum of 30 seconds, while breathing normally.
• Slowly relax your body and bring your feet back to the floor.

2. Adho Mukha Swanasana (Downward Facing Dog Pose):

• This pose is one of the most effective yoga poses. It offers you a safe and easy inversion. Calms the brain and helps relieve stress and mild depression, apart from energizing the body. It also stretches the shoulders, hamstrings, calves, arches, and hands and strengthens the arms and legs. Thus, it is an ideal asana for obtaining relief from stress.

How to perform this pose-

• While inhaling make your transition from the mountain pose to touching your feet by bending forward.
  • Now place the palms in front of you on the mat. The head should face down.
  • Slowly stretch your legs backward, one at a time, while maintaining the balance, try to maintain a perfect inverted V-shape. Keep the elbows straight and fingers spread out.
  • Hold the position for 3 to 4 breath cycles.
  • Exhaling slowly, come back to the standing pose.

3. Balasana (Child Pose):

Child pose enables you to relax completely, just like a child. In this pose, you curl up like a fetus.

How to perform this pose-

• Sit on your knees with your palms facing the floor on either side of the body.
• While inhaling bring your whole body forward so that your forehead touches the floor.
• Stay in the position for a minimum of 30 seconds, while breathing normally. The longer you stay, the more relaxed you will feel.
• Keep your arms long and extended

Avoid this pose if you have a knee injury.

4. Padmasana (Lotus Pose):

Padmasana is commonly used during meditation and helps to increase self-awareness levels. The pose helps you to calm down and provides soothing effects to our minds.

How to perform this pose-

•     Take transition from the child pose, spread both legs in front of you.
•      Now sit cross-legged. Place your left foot on the right thigh and vice versa, while the soles facing upward.
  • Keep your spine erect.
  • Bring your hands in Gyan mudra.
  • Close your eyes and while inhaling and exhaling deeply, maintain the pose for a minimum of 30 seconds.

Again, avoid this pose if you have a knee injury.

5. Savasana (Corpse Pose):

Savasana will make you completely relaxed. This pose is a must to do at the end of the complete yoga practice. It heels down the stress level quickly.

How to perform this pose-

• Savasana is practiced by lying down flat on our back, pretending to be dead.
• Continue your normal and sustained breathing.
• Let your body feel the connection with the ground.
• Consciously imagine you senses submerging in the space leaving your body heavy.
• Stay in the pose for 5-10 minutes.

Savasana helps you do away with fatigue and fills your mind with an amazingly intense calmness.

Pranayam(yoga of Breath)

For proper breathing, we need to inhale slowly and exhale more slowly. But due to our busy lives, we often ignore our breathing. It becomes fast and shallow. This inappropriate breathing utilizes only a little of our lungs capacity. Shallow breathing leads to less oxygen supply. This may lead to stress, depression, insomnia(a sleep disorder) and many other ailments.

Pranayama encourages slow and rhythmic breathing that enables us to inhale enough oxygen that re-energizes our body, slow exhaling enables us to release our negative emotions feeling us rejuvenated.

How to do Pranayam-

While practicing Pranayama. you should first sit in Padmasana, The hands should be kept in Dhyana Mudra .Close your eyes and bring attention to your breath.

1. Anulom- Vilom Pranayama

1. Close the right nostril with your right thumb
2. Inhale slowly with the left nostril to fill your lungs completely with oxygen.
3. Hold your breath for a while
4. Close the left nostril with your right hand’s middle and ring fingers
5. Release the right thumb and exhale slowly.
6. Now repeat the same process with other nostrils.

Benefits:

• Anulom-vilom calms our mind by regulating the flow of prana in the body.
• The whole body is nourished with extra supply oxygen, and the carbon dioxide is more efficiently eliminated.
• This pranayama purifies the whole-blood system and is helpful to increase the overall health of the body.
• Increase the body resistance
• Efficiently cures all respiratory disorders like asthma and bronchitis.
• Increase the concentration level and helps to get sound sleep.

Anulom-Vilom is considered fundamental pranayama, because of its wide range of benefits. By doing it regularly, you will certainly experience a good physical and mental health.

2.Sheetali Pranayama (Cooling breath)

The meaning of the word “Sheetali” is cooling down, that process which can cool down our body and gives a feeling of coldness. The word Shitali is originally taken from the word “Sheetal” which means cold or soothing. The daily practice of Sheetali Pranayama can calm the mind along with body

• Sit comfortably in  Padmasana.
• Keep your both hands on knees.
• Now bring your tongue all the way out and fold both sides of the tongue like a tube or straw.
• Take a long, deep inhalation through the tube which is formed by folding both sides of the tongue.
• After Inhalation, close your mouth and exhale with both nostrils.
• You will feel the icy coldness on the tongue and the roof of the mouth.
• Repeat this about 8 to 10 times.

.

Benefits: 

• Sheetali Pranayama is useful in diseases related to tongue, mouth, and throat.
• Controls the High B.P.
• It purifies the blood.
• Best for cooling down the body temperature.
• Best for fighting against the Insomnia problem.
• It calms the mind, and it’s an effective stress buster.
• If our mind is calm we can easily deal with anger and anxiety.
• Effective in hyperacidity.

• 3.Bhramari Pranayama (humming bee breath)

• Bhramari Pranayama is derived from the Hindi word “Bhramar” which means Bumble Bee and the meaning of Pranayama is breathing technique, also called ‘bee breath’. Bhramari Pranayama enables to reduce fatigue and mental stress. This Pranayama does wonder for our ears, nose, mouth, and eyes. Bhramari Pranayam is one of the great breathing exercises to release the mental tension, anxiety, frustration, and anger. This simple breathing technique can be practiced anywhere at work or at home, it is an instant solution to de-stress yourself.

How to do Bhramari Pranayam-

• Set comfortably in  Padmasana,
• Close your eyes and breathe deeply.·
• Now close your ears lids using your thumbs.·
• Place your index finger just above your eyebrows and the middle fingers over your eyes.
• Applying very gentle pressure using your little finger to the sides of your nose.·
• Now concentrate your mind on the area between your eyebrows.·
• Keep your mouth closed; breath out slowly through your nose with making a humming sound of Om.·
•  Repeat this process 5 times.
• Try your best to assume that you are being connected to all the positive energies of the universe.

Benefits:

• This is the best method to achieve the awareness of the mind.
• It clears all the obstructions of mind and gives a feeling of happiness to the mind.
• Helpful in relieving hypertension.
• It relaxes the mind by lowering stress and anxiety

Bhramari relieves stress and tension, helps in alleviating anger, anxiety, and insomnia, increasing the healing capacity of the body. It strengthens and improves the tone of voice. Bhramari induces a meditative state by balancing the mind and directing the awareness inward. The vibration of the humming sound creates a soothing effect on the mind and nervous system

2.Yoganidra (The Yogic Sleep)

Yoga Nidra commonly known as yogic sleep is an immensely powerful mind and body relaxation technique, and one of the easiest yoga practices to be implemented by all.

You need to know Shavasana (corpse pose), for this systematic relaxation techniques. By a guided voice command you are directed towards the panch Maya Kosa(five layers of self). You need to scan your body by parts, use each sense organ like hear, smell, taste, see and touch while focusing on your breath.

How to do YogAnidra:

Get into a comfortable resting position, where you feel safe and free from distraction. Then close your eyes and tune into this 10-minute yoganidra practice:

Play a soul pleasing music without lyrics or a guided meditation track.

For more specific yoganidra playlist, there are yoganidra scripts available and I like” Elena Browers 10 minutes yoganidra script”.

And this one you would love if want to get completely immersed in the marvels of the YOGNIDRA.

Benefits:

1. Best practice for stress management

If you are stressed for a very extended period and suffering from hypertension, anxiety or poor sleep, start yoganidra now! Yoganidra is best known to reduce blood pressure, stress, and improve sleep.

2. Experience a joyful life

The practice of yoganidra has pretty powerful psychological benefits. It does wonder in healing your psychological wounds and helps in dealing with depression and anxiety.  You may experience a profound sense of joy and well-being in a short span of yoganidra practice.

3. Discover yourself

Yoganidra is also a way to connect with your deeper, spiritual nature. It Brings the body, senses, and mind to their natural function and awakens a subconscious awareness that allows you to feel integrated and satiated. The completeness, serenity, and well-being are experienced on a Universal level.

Conclusion

So you reached the end of this post showing your firm determination towards Stress Management. This must be your precious step to make your life better. Nothing is impossible if you are convinced to go for an organic solution for managing your stress and living a life filled with utmost happiness.

While yoga poses are best to perform on an empty stomach, they prepare you for most of the meditative practices.

Pranayams fills your brain and body with oxygen, which will destress you naturally.

You can go with or without yoga poses to head straight to Yoganidra, and it can be done at any time. Also going on a full stomach may take you directly to a nice sleep (minus yoga). Hence keeping a few basic points in your mind you can experience the magical power of the Yoganidra.

May like to read on yoga by anatomy-science of yoga:

• Yoga and Digestive System-Miracle Human Body
• Yoga and Circulatory System
• Yoga and Skeletal System
• How to avoid yoga injuries

For my policies please go to my Disclaimer.

The post Introducing A Revolutionary Method Of Stress Management Through Yoga appeared first on yogarsutra.