Tuesday, May 12, 2015

Six Relaxing Yoga Aasaan To Help You Fall Asleep..

These #Yoga postures can work for anyone, including yogis and non-yogis alike. The best part: all you need is a pillow and you can do this sequence right in comfort and ease of your own bed!

1. Seated Wide Angle Pose (Upavistha Konasana)

Sitting with your legs spread wide apart, place a pillow horizontally in front of your torso. Inhale, sit up as tall as possible. Exhale, begin to fold forward from the hips, walking your hands out in front of you until your upper body comes to rest on the pillow. If sitting up tall or folding forward causes you to round the spine at all, take a soft bend to both knees. Rest, breathing deeply on the pillow for 10 rounds of breath. Inhale to rise back up to seated.

2. Locust Pose (Salabhasana)

Come to your stomach with a pillow supporting your hips and belly. Gazing down and keeping the back of the neck long, interlace your fingers behind the small of your back. Inhale, extend the arms behind you, lifting the hands towards the ceiling and pressing the tops of your toes into the mattress. Exhale, try to hold that height. Inhale again, lifting the chest and head, with gaze forward and back of neck neutral. Exhale, hold this position. Continue to lengthen the body and open the heart for 10 rounds of breath. On an exhale, lower back down to the bed, releasing your hands by your side.

3. Legs Up The Wall (Viparita Karani)

Set your pillow up against the wall or headboard at the top of your bed and lay on top of the pillow with your sit bones at the headboard or wall. Extend your legs up towards the ceiling, keeping the heels stacked over the hips, and rest your head and shoulders against the mattress. The arms can extend by your side, palms facing up to receive the restorative energy that flows into your body with the breath.

This restorative inversion is great if you spend a lot of time on your feet. Your circulation will improve, creating a soothing, healing effect on almost every system in your body. Stay here breathing deeply for 2-3 minutes. To come out, bend your knees and roll onto one side.

4. Reclined Bound Angle Pose (Supta Baddha Konasana)

With your seat on the bed and your back lying on the pillow lengthwise, bring the soles of your feet together as the knees naturally drop out towards the side. Restfully, recline with each exhale in towards the pillow and the earth. Stay here for at least two minutes, sinking deeply into this very supported inner hip opener.

5. Supine Spinal Twist (Jathara Parivartanasana)

From Reclined Bound Angle Pose, stay on your back supported by the pillow and gently guide your knees together using your hands. Bring your knees over to the left with arms out by your side, palms facing up. Imagine your breath like a wave rippling through your spine, releasing tension with each exhale. Stay here for a minute and then switch to the other side.

6. Corpse Pose (Savasana)

Before you check out into dreamland, take advantage of this peaceful moment for a brief meditation and breath exercise.

You’re welcome to keep the pillow under your spine, extending your legs out in front of you. Take your left hand to your heart, the right hand to your belly. Take three rounds of regular, deep breathing. To begin the breathwork, inhale to the count of four, hold the breath for the count of seven, then exhale to the count of eight. Repeat four times.

To complete the sequence, remove the pillow from underneath your spine.
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Friday, May 1, 2015

What is Yog ? Why we need Yog and Meditation...................



Q.1 What does the word Yoga means?
Ans. The literal meaning of the Sanskrit word Yoga is to ‘yoke’.  Accordingly, Yoga can be defined as a means for uniting the individual spirit with universal spirit of God. Yoga is a way of life which helps to control mind and helps in developing your personality. Its reality of Yoga if you practice yoga in daily life your mind and life will be more flexible.
Q. 2 What is Yoga?
Ans.  According to Maharishi Patanjali, “Cessation of thought wave is Yoga”.  Then, the ‘Seer’ is firmly established in his original state i.e. the state of pure consciousness.
Q. 3 What is the right place to do Yoga?
Ans. The place for practicing Yoga should be well protected from the menace of animals, rodents and insects. If it is indoors, it should be well ventilated and having sufficient light.  The surroundings should not be noisy.  The ground should be plain and flat.
Q. 4  Is Yoga just stretching?
Ans. Yoga is not just stretching, it is more than that. Yoga is science and art of living healthy, spiritually uplifted, happy and contended life.  It provides the state of harmony between stretching and relaxation brought without any efforts, which tranquilises the mind and stabilises the body.
Q. 5  What are the risks of learning Yoga without proper guidance?

Ans.  .  There are chances of getting oneself hurt during the practice of various Asanas and Pranayamas in a wrong way. Desired results may also not be achieved if practiced is continued in wrong manner. So, it should be done under the guidance of a trained and experienced guru.
Q. 6 How important is it to learn Yoga from a Yoga Instructor?
Ans. Learning Yoga under supervision of trained Yoga Instructor is essential.  The Yoga Instructor appropriates yogic practice for an individual keeping in mind the age, sex, physical strength of the learner. Every individual requires different set of Yogic practices keeping in mind his objective of doing Yoga, flexibility and strength.  There are chances of getting oneself hurt during the practice of various Asanas, Pranayamas etc.
Q.7  How often shall I practice Yoga?   
Ans. It depends on individual for how long and how often he should be doing Yoga. To have the best results, at least one hour regular practice of Yoga six day a week either morning or evening as per convenience, is good enough.  However, morning time is best suited for Yoga. One should also keep in mind the purpose and availability of time for doing Yoga.
Q. 8  How is Yoga a better choice than other Exercises?   
 Ans. Yoga is better choice in many ways: Exercises are limited to physical level however Yoga is applicable to physical, mental, emotional and spiritual levels at the same time.
•Yoga increases vitality and energy level.
•Yoga provides physical and mental stability.
•Yoga increases endurance, flexibility and stamina.
•Yoga increases efficiency of internal organs.
•Yoga improves memory, intelligence, reflexes and clarity of thought.
•Yoga increases concentration.
Q. 9  Should I start doing Yoga by taking the help of DVD?
Ans. There are many subtle experiences about which only a guru is aware.  Learning through CD/ DVD etc. only tells you how to do a particular pose of pranayama but guru keeps on eye on you while you are practising, and he guides and gives necessary instructions accordingly.
Q. 10  Is flexibility important to learn yoga?
Ans. No, flexibility is not a pre-requisite for learning Yoga.  In fact, regular Yoga practice results in increase of flexibility.
Q. 11  What should be gap for meals/breakfast before and after Yoga session?  
Ans.  There should be a gap of at least four hours after regular meals i.e. lunch or dinner for doing Yoga.  One hour gap is recommended after intake of light liquids like water, fruit juice, soup, tea/coffee etc.   Yoga should always be done empty stomach. Two hours gap is recommended after light breakfast.
Q. 12  Which style of Yoga is best among array of its sub groups?

Ans.  There are following types of Yoga as per ancient texts:
1.Bhakti Yoga
2.Hath Yoga
3.Jnana Yoga
4.Karma Yoga
5.Kriya Yoga
6.Mantra Yoga
7.Raja Yoga
8.Swar Yoga
9.Ashtang Yoga
10.Kundalini Yoga
Q. 13 Is pain, uneasiness natural for a beginner after each Yogic session?   
Ans. Yes, a newcomer or beginner may feel some pain and uneasiness in the first two weeks of Yoga practice since the body is not accustomed to the movements of various Asanas. It is natural.
Q. 14  Can I do Yoga in Pregnancy?  
Ans. Yes, Yoga can be done during pregnancy under the guidance of a trained and experienced    Guru. The pregnant women must take opinion of her doctor before starting Yoga. Different set of Yogic practices is recommended during pregnancy.
Q. 15  Is chanting om a part of certain religion?
Ans. No chanting  om is not part of any religion.
Q. 16  Is there any scientific impact of chanting on the body and mind?

Ans. Chanting harmonises the mind, body, soul and breath. Its regular practice stillness the mind, enlightens the soul and activates pituitary gland. Blood circulation, especially to head region is improved, reduces the heart beat, activates and tones up the nervous system. Brain becomes sharper, concentrated and clearer. 
For appointment please call or drop me mail
+91-99 71 63 76 71 or yogawithanu@gmail.com

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