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May 2023 - Yoga Rishi

14 Days Yoga Retreat in Rishikesh: Chance to Reconnect with Your Inner Self

Who does not want a break from the daily hustle and bustle and loves to spend it in the lap of nature? A yoga retreat in Rishikesh is surely a transformative journey that has to power to refreshen your mind, body, and soul. You have the options to choose from 3-days, 7-days, 14-days, and 21-day yoga retreats as per your length of vacation.

During a yoga retreat in Rishikesh, you will embark upon the peaceful journey of yoga that will help you in the long run. This will definitely set a milestone on your path of becoming mentally, physically, and spiritually fit.

Each day of the retreat will enhance your strength, flexibility, and mindfulness. The yoga sessions delivered by experienced yoga teachers will change your life for something better. All-in-all the best yoga retreat in Rishikesh is a complete transformative experience that everyone must go through at least once in a life.

 

Reasons to Go for 14 Days Yoga Retreat in Rishikesh:

Although yoga retreats are available in each part of the world, you can find the best yoga retreats in Rishikesh only. This place is famous for yoga not only in India but all over the world. Even foreigners love to choose a yoga retreat in Rishikesh leaving all cities aside. 

The calm and spiritual land of Rishikesh situated in the breathtaking foothills of the Himalayas and on the banks of the sacred Ganga river, gives a wholistic environment for a yoga retreat. 

A yoga retreat in Rishikesh is not just days of yoga sessions, but an opportunity to reconnect with yourself, explore nature, and take blessings of the almighty by taking dips in the holy Ganga river.

Since Rishikesh is the birthplace of yoga, the best yoga teachers are found here and the best yoga retreats in Rishikesh are available at affordable prices. Apart from this, the presence of a huge yoga community gives you the chance to connect with like-minded people.

Rest ensured that a yoga retreat in Rishikesh will leave you feeling refreshed, revitalized, and inspired physically, mentally, and spiritually.

 

Are you Eligible to Attend 14 Days Yoga Retreat in Rishikesh?

If you have zero or good knowledge of yoga, you can be a part of 14 days yoga retreat in Rishikesh. If you are already registered as RYT and are looking for Continuing Education (CE) training hours, then this retreat will be one of the best yoga retreats in Rishikesh designed for you. Moreover, it may happen that you need a vacation and in such a case this yoga retreat will be most suitable for you.

This will prove to be a fruitful break from the daily boring and hectic lifestyle. The things you will learn during this 14 days journey can be implemented as a part of your normal daily activities. For experienced yogi people, it will be a great chance to learn new techniques.

 

Preparations Needed for 14 Days Yoga Retreat in Rishikesh:

If you are planning for a yoga retreat in Rishikesh then the following tips will be beneficial for you:

  • Many institutes and ashrams offer yoga retreats. Do some research on the internet and choose the best yoga retreat in Rishikesh which will be most suitable per your schedule.
  • You will not be allowed to take eggs, and non-veg meals, consume alcohol, or smoke. So, it would be better to take yourself away from these habits a few days before joining the retreat.
  • You should start practicing gentle yoga at home before joining the yoga retreat. It will prepare your body for the yoga sessions and will be helpful in preventing serious injuries.
  • The schedule may be strict and will not be similar to your daily routine, so prepare yourself mentally to adapt to it.
  • Always pack your bags lightly. Only keep necessary comfortable clothes and items. Also, keep the first aid box as well as the medicine you take.
  • Arrange the necessary amount of cash as in some places card payment or online payment will not be acceptable.
  • There can be huge gatherings of crowds during the season and you may not get the calmness you were looking for.

 

Things Participants Will Learn During the Yoga Retreat:

The 14 days yoga retreat in Rishikesh will be 14 days of learning and reconnecting with your inner self.  During this yoga retreat, you will be able to:

  • Learn yoga poses.
  • Learn meditation techniques and pranayama.
  • Learn chanting of mantras.
  • Learn about energy locks.
  • Learn body cleansing techniques.
  • Learn the methods of Yogic sleep.
  • Enjoy a Vedic dietary lifestyle.
  • Learn Ayurvedic methods of cooking food.
  • Have knowledge about yoga philosophy, anatomy, ethics, and yogic lifestyle.
  • Enjoy a short spiritual journey.
  • Explore nature with outdoor excursions.
  • Calm yourself with an Ayurvedic massage.
  • Increase your friend circle by making new friends and learning about their diverse cultures.

It will be necessary to attend all the classes. Exemption from any class will be allowed only in case of illness.

 

Facilities Provided to the Participants during 14 Days Yoga Retreat in Rishikesh:

During the yoga retreat in Rishikesh, various facilities are provided by the organizers. The most commonly provided facilities include:

  • Single private rooms and double/triple sharing rooms.
  • Provision of AC/Heater (at extra cost).
  • Internet facility.
  • Useful study materials.
  • Cleaning of rooms.
  • Yoga tools, that are to be used during the classes.
  • Pick up and drop facility (at extra cost).
  • Laundry services (at extra cost).
  • Medical facilities.
  • Library facility.
  • Purely cooked sattvic food.
  • Healthy snacks with tea between the meals.
  • Yoga and meditation classes under the guidance of experts.
  • Outside excursions.
  • Sunset nature walks.
  • Extra days of stay (at additional charges).

 

Certification and the Cost Involved in 14 Days Yoga Retreat in Rishikesh:

After the successful completion of the retreat, you will receive a certificate recognized by Yoga Alliance. This certificate will only ensure that you have completed the retreat. It does not give you permission to start your career as a yoga teacher. For that, you need to go through at least a 200-hour yoga teacher training course.

As far as the cost is concerned, the yoga retreats are organized by various institutes and ashrams in Rishikesh and the cost for each organization varies. The cost of 14 days yoga retreat in Rishikesh depends upon the kind of facilities you choose. It normally ranges from 599 USD to 999 USD across various institutes.

Conclusion:

Join the best yoga retreat in Rishikesh and give yourself the gift of self-care, self-discovery, and self-transformation. Leave aside the demands of daily hectic life and embark on a journey that will nourish your body, mind, and spirit. Come with the intention of investing in yourself and returning home with a renewed sense of vitality and inner peace.

7 Days Yoga Retreat in Rishikesh – A Short but Wonderful Spiritual Journey

Welcome to the 7 days yoga retreat in Rishikesh!! The full one week of this retreat will be the week of self-awareness and rejuvenation. This will take you away from your daily boring and hectic routines and you will embark on a journey of self-discovery and transformation through the practice of yoga.

The 1 week yoga retreat is specially designed to enhance your knowledge of yoga and meditation. You will have the great opportunity to be a part of various types of yoga classes under the expert guidance of experienced teachers. 

Apart from yoga classes, you also get the chance to learn meditation and breathing techniques. Several workshops are also organized during 1 week yoga retreat. Excursion trips are also organized to give you a chance to explore the natural beauty of Rishikesh.
 

Yoga Retreat in Rishikesh, the Ultimate Destination:

Although yoga retreats are offered in various cities of India, you can find the best yoga retreats in Rishikesh only. The peaceful and nurturing environment of Rishikesh is best-suitable for relaxation and rejuvenation of the body as well as the mind.

The beautiful city of Rishikesh is located in the foothills of the Himalayas in the Northern Part of India. It is the birthplace of yoga and is famously known as the ‘Yoga Capital of the World.’ Due to its stunning natural beauty and peaceful environment, you can feel the flow of spiritual energy. In short, Rishikesh is the perfect setting for an immersive yoga experience and to go for 1 week yoga retreat.
 

Who can Attend One Week Yoga Retreat in Rishikesh?

Anyone having zero or good knowledge of yoga can be a part of 7 days yoga retreat. If you are already registered as RYT and are looking for Continuing Education (CE) training hours, then this retreat will be one of the best yoga retreats in Rishikesh. Moreover, it may happen that you need vacations but do not have time to go for longer ones. In such a case this yoga retreat will be most suitable for you.

This will prove to be a fruitful short break from the daily boring and hectic lifestyle. The things you will learn during this course can be implemented as a part of your normal daily activities. For experienced yogi people, it will be a great chance to learn new techniques.
 

Things You Will Do in 7 Days Yoga Retreat in Rishikesh:

No wonder these 7 days will be among the best days of your life. During this yoga retreat, you will be able to:

  • Learn yoga poses.
  • Learn meditation techniques and pranayama.
  • Learn chanting of mantras.
  • Learn body cleansing techniques.
  • Enjoy a Vedic dietary lifestyle.
  • Learn Ayurvedic methods of cooking food.
  • Have knowledge about yoga philosophy and yogic lifestyle.
  • Enjoy a short spiritual journey.
  • Explore nature with outdoor excursions.
  • Calm yourself with an Ayurvedic massage.
  • Increase your friend circle by making new friends and learning about their diverse cultures.

 

The Benefits You Will Achieve During 7 Days Yoga Retreat in Rishikesh:

A 1 week yoga retreat can be a completely transforming experience and will offer you several benefits. The benefits may include:

  • Physical Health Benefits:

The yoga asanas performed during the yoga retreat have several physical health benefits. They make your body strong and flexible. The blood circulation is improved and as a result, heart health gets a boost. The BP levels and cholesterol levels start to come under control. The outdoor excursion activities act like aerobic exercises and improve physical fitness.

  • Mental Health Benefits:

The meditation and breathing exercises learned during the retreat help to calm your mind and improve your focus and concentration. The stress levels are decreased a lot. You get mental clarity of lots of things and learn to practice mindfulness that would help you later on in your life. You disconnect from the world and are able to take good care of your own well-being.

  • Spiritual Health Benefits:

In one place meditation gives you the power to achieve inner peace, it also gives you the opportunity to connect yourself with the divine power and embark on the spiritual journey. Spiritual connectivity can do wonders in your personal as well as social life.
 

Things to Keep in Mind Before Joining One Week Yoga Retreat in Rishikesh:

Thinking about going on the best yoga retreat in Rishikesh will certainly give you goosebumps, but there are certain issues that you may face during the retreat so you must prepare yourself beforehand. You should keep in mind that:

  • There can be huge gatherings of crowds during the season and you may not get the calmness you were looking for.
  • You will not be allowed to take eggs, and non-veg meals, consume alcohol, or smoke. So, it would be better to take yourself away from these habits a few days before joining the retreat.
  • Many institutes and ashrams offer retreats. Do some research on the internet and choose the best yoga retreat in Rishikesh.
  • As there will be several sessions of yoga retreats, it is possible that you may not get the yoga mats and equipment in the best condition.
  • The schedule may be strict and will not be similar to your daily routine, so prepare yourself mentally to adapt to it.
  • Keep ready all modes of payment as in some places card payment or online payment are not accepted.

 

Facilities Given to Participants During One Week Yoga Retreat in Rishikesh:

The commonly provided facilities during the 1 week yoga retreat are:

  • Single private rooms and double/triple sharing rooms.
  • Provision of AC/Heater (at extra cost).
  • Internet facility.
  • Useful study materials.
  • Cleaning of rooms.
  • Yoga tools, that are to be used during the classes.
  • Pick and drop facility (at extra cost).
  • Laundry services (at extra cost).
  • Medical facilities.
  • Library facility.
  • Purely cooked sattvic food.
  • Healthy snacks with tea between the meals.
  • Yoga and meditation classes under the guidance of experts.
  • Outside excursions.

 

The Certificate after Attending One Week Yoga Retreat in Rishikesh:

After the successful completion of the retreat, you will receive a certificate recognized by Yoga Alliance. This certificate will only ensure that you have completed the retreat. It does not give you permission to start your career as a yoga teacher. For that, you need to go through at least a 200-hour yoga teacher training course.
 

Cost of One Week Yoga Retreat in Rishikesh:

The yoga retreats are organized by various institutes and ashrams in Rishikesh. The cost for each organization varies. The cost of 7 days yoga retreat in Rishikesh depends upon the kind of facilities you choose. It normally ranges from 350 USD to 500 USD across various institutes.
 

Conclusion:

In a nutshell, this 1 week yoga retreat will be a transformative experience for you, helping you to deepen your yoga practice, cultivate inner peace, and leave feeling refreshed and revitalized. 

But the first and foremost thing to remember is that some asanas may not be suitable for you, so you must take guidance from a healthcare provider before planning to join 7 days yoga retreat in Rishikesh.

3 Days Yoga Retreat in Rishikesh – A Short but Rejuvenating Experience

Having a break from daily hectic schedules and going on a short vacation for the well-being of mind and body is everyone’s dream. Combining these short-term vacations with yoga and meditation will be, undoubtedly, a wonderful and healthy experience.

Without giving it a second thought, just get ready for the short-term wellness vacations in the laps of nature and a stress-free environment. These vacations will prove to be a blessing for you physically as well as mentally. And in the end, you will be thankful to yourself for opting for these desperately needed vacations. A 3 days yoga retreat in Rishikesh will surely be a rejuvenating experience for you.

Reasons to Choose a Yoga Retreat in Rishikesh:

A 3 days yoga retreat in Rishikesh is basically a small treat that you give to your tired body and mind that are desperately longing for a good break. It will distance you from your daily stressful life and will take your focus on yoga-related activities so that you can avail the full benefit of them while keeping your mind free and calm. Apart from yoga retreats, meditation retreats in Rishikesh are also a great choice.

Participants normally join yoga retreats in Rishikesh for the following purposes:

  • For taking a break from daily routine and recharging body and mind.
  • For removing stress from the mind and making it feel afresh.
  • For creating a much-needed connection with mother nature.
  • For digital detoxification.
  • For being self-aware.
  • For stopping the habit of overthinking and surrounding oneself with positive energy.
  • For healing and nourishing the body as well as the mind.
  • For improving eating habits because every yoga retreat in Rishikesh offers a particular diet schedule.
  • For learning meditation techniques and mindfulness.
  • For being at beautiful destinations surrounded by nature while adopting a healthy lifestyle.
  • For connecting with other like-minded people and increasing friend circle.
  • For updating knowledge about yoga.

 

3 Days Yoga Retreat and Meditation Retreat in Rishikesh are Suitable for:

Attending a 3 days yoga retreat in Rishikesh or a meditation retreat in Rishikesh can be a blessing for anyone. You should go for it if:

  • You want a small break from your daily routine and go for a healthy vacation.
  • You want to experience the blessings of yoga and meditation.
  • You are already practicing yoga but want to experience it in Rishikesh in the lap of nature.
  • You want to go for a short-term course to have an intense and unique experience of life.
  • You want a break but do not have much time for lengthy vacations.
  • You want to have a glimpse of India’s culture and its spiritual values.
  • You are already registered as RYT and are looking for Continuing Education (CE) training hours.

 

Things You Will Do in 3 Days Yoga Retreat in Rishikesh:

Being a part of either a 3 days yoga retreat in Rishikesh or a meditation retreat in Rishikesh will be a completely life-changing experience for you under the guidance of well-qualified and certified experienced yoga teachers. These 3 days will be among the best days of your life. During this yoga retreat, you will be able to:

  • Attend yoga classes.
  • Learn meditation as well as breathing techniques.
  • Practice mantra chanting.
  • Have a glimpse into yoga philosophy and yogic lifestyle.
  • Enlighten yourself mentally as well as spiritually.
  • Enjoy the beauty of learning in the lap of nature.
  • Explore nature with morning and evening walks.
  • Enjoy well-balanced pure vegetarian food.
  • Calm yourself with an Ayurvedic massage.
  • Connect with mother nature during jungle excursions.
  • Make new friends and learn about diverse cultures.

 

Facilities Provided During Retreats in Rishikesh:

The facilities provided for 3 days yoga retreats in Rishikesh may vary from institute to institute, such as some provide pick-up and drop facilities while others do not. The facilities will also depend upon the selection of the package. The commonly provided facilities are:

  • Single private rooms and double sharing rooms.
  • Provision of AC/Heater (at extra cost).
  • Internet facility.
  • Useful study materials.
  • Cleaning of rooms.
  • Yoga tools, that are to be used during the classes.
  • Pick and drop facility (at extra cost).
  • Laundry services (at extra cost).
  • Medical facilities.
  • Library facility.
  • Purely cooked sattvic food.
  • Healthy snacks with tea between the meals.
  • Yoga and meditation classes under the guidance of experts.
  • Outside excursions.

 

The Certificate after Attending Retreat in Rishikesh:

After the successful completion of the yoga retreat in Rishikesh, you will receive a certificate recognized by Yoga Alliance. This certificate will only ensure that you have completed the retreat. It does not give you permission to start your career as a yoga teacher. For that, you need to go through at least a 200-hour yoga teacher training course.
 

Cost of 3 Days Yoga Retreat in Rishikesh:

The yoga retreats are organized by various institutes and ashrams in Rishikesh. The cost for each organization varies. The cost of 3 days yoga retreat in Rishikesh depends upon the kind of facilities you choose. It normally ranges from 100 USD to 300 USD across various institutes.
 

How to Reach Rishikesh?

Rishikesh, the yoga capital of the world, is located on the banks of the Ganga River. It is near Haridwar as well as Dehradun. It is easily accessible. To be a part of a yoga retreat in Rishikesh, you can reach by using any medium of transport.

  • By Air: The nearest airport to Rishikesh is located in Dehradun and the distance between the airport and Rishikesh is approximately 25 km.
  • By Rail: There is no direct train to Rishikesh. So, if you are planning to reach Rishikesh via train, then the nearest railway stations will be either Haridwar or Dehradun. From there you can reach Rishikesh by Road.
  • By Road: The city of Rishikesh has good road connectivity, so you can reach here via bus or via taxi.

 

All in all, a yoga retreat is a unique experience that everyone must go for. It will refreshen your life and your outlook towards it.

Yoga retreat in Rishikesh, India – The Ultimate Spiritual Experience

Who does not want a break from daily routine and go on a vacation for the well-being of mind and body? And what if these vacations can give you a better and healthy lifestyle as well? That would be a great combination. Isn’t it?

So, why think twice? Just pack your bags and be ready for the wellness vacations in the laps of nature and a worry-free environment. Be ensured that when you will return from these vacations, you will be a completely transformed person physically as well mentally. And you will thank yourself for opting for these much-needed vacations or you can say ‘The Yoga retreat.’

Yoga retreat and Its Importance:

A yoga retreat is basically a treat for your tired body and mind that are fed up from the daily hectic routines and are desperately longing for a good break. A yoga retreat will distance you from your daily life and will take your focus on Yoga related activities so that you can avail the full benefit of them while keeping your mind free and calm.

The yoga retreats are normally organized at distant places in the lap of nature to give the participants a perfectly clean environment to keep themselves away from distractions. Opting for a yoga retreat in Rishikesh is important for you because:

  • To give yourself a break from your daily routine and recharge your body and mind.
  • To remove stress from your mind and make it feel fresh.
  • To nourish your soul.
  • To create a much-needed connection with mother nature.
  • To stay away from gadgets and go for digital detoxification.
  • To generate self-awareness in yourself.
  • To stop the habit of overthinking and surrounding yourself with positive energy.
  • To give a healing touch to your body as well as to your mind.
  • To improve your eating habits because in a yoga retreat particular diet schedules are followed.
  • To learn meditation techniques and mindfulness.
  • To see beautiful destinations surrounded by nature.
  • To avail the opportunity of connecting with other like-minded people and increasing your friend circle.
  • To deepen your knowledge about yoga techniques and make them better.
  • To update your knowledge about yoga if you are already into the practice of yoga.

 

Who Should Go for Yoga retreat?

Anyone can opt for a yoga retreat in India as it is a wellness vacation and everyone in today’s world needs that. You should go for it if:

  • You are a fresher in yoga but keep interest in it.
  • You are a beginner and possess basic knowledge of yoga.
  • You have an interest in a specific subject of yoga.
  • You want to have an intense and unique experience of life.
  • You want to take a break from your daily routine to refreshen your body and mind.
  • You are looking to adopt a balanced lifestyle.
  • You love to know about India’s culture and its values.
  • You wish to go on a spiritual journey.
  • You are already registered as RYT and are looking for Continuing Education (CE) training hours.

 

Benefits of a Yoga retreat:

A yoga retreat offers you countless benefits. Some of the important ones are mentioned here:

  • It does not matter if you are a beginner or practicing yoga for many years, a yoga retreat always improves the level of learning. At a yoga retreat, you are provided with expert yoga teachers who help you in learning in a better way. 
  • A yoga retreat offers you a useful break from your daily boring and tiring routine. It disconnects you from the rest of the world and reconnects with yourself. You can fully concentrate on yourself and the well-being of your body as well as your mind. It can transform you into a better human being.
  • The yoga philosophy says ‘Live in the moment.’ A yoga retreat teaches you how to enjoy your present and not worry about your past or future. It makes you a positive person with a calm mind setup. And this affects your personal and social life in a positive way.
  • During a yoga retreat, you get the chance to meet all kinds of people. Some of them can be of the same nature and taste as you. Meeting like-minded people is always a great thing. Moreover, you also meet people belonging to various cultures and nationalities. Thus, a yoga retreat gives you the chance to learn about diversity and helps you to build new friendships.
  • Because of the hectic daily life routine, one forgets about himself/herself and concentrates on other things. But a yoga retreat makes you love yourself by taking care of yourself. It also relaxes your body and mind.
  • Mostly, yoga retreats are situated in beautiful destinations around the world. This provides you with an opportunity to combine travel and adventure with your yoga practice.

 

Locations for Yoga retreats in India:

Yoga retreats in India are offered at various locations, even in big cities, like Delhi, as well. Even if you are not a travel freak and want to go for a yoga retreat at some nearby location in the city, you still have loads of options to choose from. Yoga retreats are organized in the following locations in India:

  • Rishikesh (Uttarakhand)
  • Nainital (Uttarakhand)
  • Narendra Nagar (Uttarakhand)
  • Dharamkot (Himachal Pradesh)
  • Trivandrum (Kerala)
  • Wayanad (Kerala)
  • Kochi (Kerala)
  • Chennai (Tamil Nadu)
  • Coimbatore (Tamil Nadu)
  • Puducherry (Tamil Nadu)
  • Bangalore (Karnataka)
  • Gokarna (Karnataka)
  • Mysore (Karnataka)
  • Pune (Maharashtra)
  • Lonavala (Maharashtra)
  • Mandrem (Goa)
  • Assagao (Goa)
  • Munger (Bihar)
  • Lahaul and Spiti
  • New Delhi

 

What Makes Rishikesh as Ultimate Destination for Yoga retreat in India?

Even though yoga retreats are organized from time to time at various locations in India but going for best yoga retreat in Rishikesh will always remain the ultimate destination and the most chosen location by yoga lovers.

Rishikesh, the Yoga capital of the world, is a beautiful place in Uttarakhand. It is the home of yoga as well as its birthplace. It is surrounded by lush green hills on three sides and there lies the holy Ganga river on the fourth one. People love to visit Rishikesh for adventure activities and for spiritual learning in the lap of nature.

The sacred town is considered to be the perfect place for yoga retreats and meditation. Even though the number of tourists is increasing each year, still there are places in Rishikesh where you can find peace of mind. Even people from foreign countries love to visit this place.

Apart from this Rishikesh is a community of reputed yoga gurus and spiritual leaders that gives you a huge opportunity to have yoga and spiritual learning from them. It is a hub for yoga retreats and you can have lots of options to choose the best suitable one for you.

 

Duration and Cost of Yoga retreat in Rishikesh:

The best yoga retreats in Rishikesh are organized by various institutes and ashrams. The duration and cost for each organization vary. The minimum duration is of 3 days and the maximum one is of 21 days. And the cost depends upon the package you choose. It normally ranges from 150 USD to 1500 USD across various packages.

All in all, a yoga retreat in India is a unique experience that everyone must go for. It will refreshen your life and your outlook towards it.

The Spiritual Significance of Yoga Mudras: How Hand Gestures Can Affect Your Energy?

What is a Mudra?

The Sanskrit word ‘Mudra’ means a symbolic gesture of the hand along with the alignment of the body. The body system functioning can be controlled by these Mudras if done in the correct way. They make a positive impact on your body and mind as it helps in the flow of energy in a particular direction. They create a connection between the brain and the parts of the body. Apart from hand gestures, breathing also plays a vital role in holding Mudras. With full concentration, you can guide your energy to any particular part of your body.

Mudra is a pure science. It is related to the geometry and circuitry of the body. Mudras have great healing power that can keep your mind and body healthy. The five elements of the body, namely Fire, Air, Space, Earth, and Water, can be kept under control and in sync with the help of Mudras. Their imbalance can impact the body in a negative way and can create several health issues. So, along with doing asanas, one must include Mudras as well as a part of the daily Yoga regime.

 

What is the Importance of Mudras?

The significance of mudras lies in their ability to promote physical, mental, and spiritual well-being. Here are certain benefits of practicing mudras:

  • They help in the relaxation of mind and body, thus the anxiety and stress are reduced.
  • They possess great healing power as they help to channel energy to a particular part of the body.
  • They improve concentration and boost memory and mental clarity.
  • They help in dealing with several health issues like high BP, sleep disorders, digestive issues, etc.
  • They prove to be helpful in a person’s spiritual growth as the person feels deeply connected to the supreme power.

 

How a Yoga Mudra Works?

As we know that the human body is made up of five elements and a proper balance is necessary to be maintained among all these elements. If any of these elements goes out of balance, the body has to face repercussions.

Our fingers of the hand represent these five elements: the little, ring, middle, and index fingers represent earth, water, space, and air respectively while the thumb represents fire. As Mudras are done with hand gestures, our hands are capable of controlling these five elements. 

Apart from this, mudras help in stimulating brain functioning by targeting certain areas of the brain, which can improve mental functioning, concentration, and memory power.

While doing a Mudra, a particular gesture needs to be held for a given period of time keeping the breathing pattern in control. With this, the effectiveness of mudra deepens and a deeper connection is made between your body, mind, and soul.

 

Types of Mudras:

There are various Mudras in Yoga and each one of them has its own benefits. Do not forget to concentrate on your breathing pattern while doing these Mudras. Let us discuss some of them along with their benefits:

 

Chin Mudra or Gyan Mudra:

How to do this?
Place your hands on the thighs. Touch the index finger with your thumb and keep all other fingers straight. Do not put any pressure on the thumb and index finger.

Benefits:

  • Improves concentration
  • Improves memory
  • Helps in sound sleep
  • Energizes the body
  • Reduces lower back pain
  • Reduces tension and depression
  • Improves the health of the pituitary glan

 

Chinmaya Mudra:

How to do this?
Place your hands on the thighs. Touch the index finger with your thumb while making a zero. Keep other fingers closed inside your palm.
Benefits:

  • Helps in the energy flow in the body
  • Improves digestive system
  • Promotes breathing in the midsection of the lungs

 

Adi Mudra:

How to do this?
Place your hands on the thighs. Put your thumb at the base of the little finger. Close all other fingers lightly to make the form of a fist.
Benefits:

  • Nervous system relaxation
  • Reduction in snoring problems
  • Improves oxygen flow toward head
  • Promotes lungs’ health

 

Brahma Mudra:

How to do this?
Make fists of both hands and position them upwards. Press both fists against each other at the knuckles’ area. Keep them close to your navel.
Benefits:

  • Clams your mind and channelizes the flow of energy in the body
  • Makes focus better
  • Increases positivity by reducing negative thoughts
  • Detoxification of body 

 

Vayu Mudra:

How to do this?
Place your hands on the thighs. Bend the index finger under your thumb. Keep all other fingers straight.
Benefits:

  • Improves nervous system
  • Reduces restlessness and uneasiness of mind
  • Controls arthritis and reduces joint-related problems
  • Reduces gas problems
  • Relaxation of muscles 

 

Prithvi Mudra:

How to do this?
Place your hands on the thighs. Touch the ring fingertip with the tip of the thumb. Keep all other fingers straight.
Benefits:

  • Strengthens the body and keeps it stable
  • Improves stamina 
  • Relieve fatigue 
  • Boosts the growth of tissues
  • Improves self-confidence 

 

Prana Mudra:

How to do this?
Place your hands on the thighs. Touch the tips of the ring finger and the little finger with the thumb. Keep two other fingers straight.
Benefits:

  • Makes eye-sight better
  • Improves immunity system
  • Overcomes vitamin deficiency in the body
  • Reduces tiredness
  • Gives sound sleep 

 

Shunya Mudra:

How to do this?
Place your hands on the thighs. Bend the middle finger and place it under the thumb. Press your thumb. Keep other fingers straight.

Benefits:

  • Helps with ear pain
  • Reduces watery problems in the eyes
  • Improves hearing power
  • Makes bone strong
  • Improves heart health
  • Reduces throat problems
  • Makes gums stronger
  • Improves the health of thyroid glands 

 

Apan Mudra:

How to do this?
Place your hands on the thighs. Fold the middle and ring fingers and touch the thumb tip with their tips. Keep index and little finger straight.

Benefits:

  • Gives relief in constipation and piles
  • Helpful for diabetic patients
  • Reduces kidney problems
  • Improves gums’ health
  • Helpful in digestive and stomach issues
  • Improves heart health 

 

Surya Mudra:

How to do this?
Place your hands on the thighs. Fold the ring finger beneath your thumb and maintain pressure. Keep all other fingers straight.
Benefits:

  • Helps in weight reduction
  • Helpful for eyes
  • Helpful for digestive problems
  • Reduces coldness of body parts 

 

Varun Mudra:

How to do this?
Place your hands on the thighs. Touch the tip of your little finger with that of your thumb. Keep all other fingers straight.
Benefits:

  • Helpful in skin issues
  • Keeps body hydrated
  • Blood purification
  • Joint lubrication
  • Helps glow the skin 

 

Ling Mudra:

How to do this?
Clasp the fingers of both hands together and keep your right thumb erect. Apply a bit of pressure and sit in a relaxed form.
Benefits:

  • Helpful in cold
  • Helpful for asthmatic patients
  • Improves sinus-related problems 

 

Conclusion:

In nutshell, Yoga mudras are a powerful tool for promoting health, healing, and spiritual growth. By including mudras in your daily Yoga regime, you can feel their transformative power and experience the many benefits they have to offer.

Yoga: A Step Towards Spirituality

What is Spirituality?

Spirituality means to have experience of the higher power or the divine force that is beyond the limits of the physical world. This is the feeling that comes from inside and is achieved with lots of effort and complete devotion. Spirituality gives our lives meaning which brings us peace of mind. It gives a deep sense of aliveness.

Spirituality is not confined to any religion. It is the aspect of humanity and connects humans to divine power. People who go in search of the meaning of life attain spirituality. Everyone has their own means to attain it, some follow religious ways, some devote their lives for humanity’s sake, etc. But the goal is the same that is to find purpose in life and get connected to the supreme power.

Benefits of Being Spiritual:

Being spiritual brings you several benefits. Some are mentioned below:

  • The person feels connected to the supreme power and this gives his/her life meaning and a purpose.
  • It helps to reduce the levels of anxiety, depression, and stress. Thus the overall mental health of a person is improved.
  • It gives you clarity of the things that are happening in your life and brings your life out of confusion.
  • It gives a sense of self-awareness that makes you a great decision-maker.
  • The practice of meditation keeps your mind calm and that results in several health benefits, such as blood pressure levels remain controlled, immunity levels are improved, etc.
  • The sense of interconnectedness attained through spirituality makes your social life better by improving your social connections and positive relationships with others.
  • It makes a person selfless and such a person can contribute a lot to the well-being of society.
  • It helps to cultivate the wonderful feelings of empathy and compassion that make a person generous and kind. Thus spirituality turns a person into a great human being.
  • It makes a person resilient that enables him/her to withstand any adversity strongly and bounce back from difficult life events.
  • It helps you in shaping as a happy-go-lucky person.
  • It increases the longevity of life span because it keeps your mind and body healthy which are essential for a long and happy life.
  • It enriches a person’s life with positivity, happiness, and contentment.

Yoga and Spirituality: The Connection

Yoga has physical as well as spiritual aspect that emphasizes the attainment of peace and clarity of mind. It helps in controlling your mind, body, and soul and that is the base of spirituality. The benefits of spirituality are almost similar to that of Yoga. 

Both Yoga and spirituality work on a person’s mental as well as physical well-being. So, Yoga and spirituality are basically interconnected. In other words, you can say that Yoga is a means to achieve spirituality by working toward higher levels of consciousness through self-discovery. Yoga practice is associated with increased levels of spiritual health.

Spiritual Laws of Yoga:

In order to understand the power of spiritual yoga, it is necessary to know about the seven spiritual laws of yoga. These laws are made on the basis of ancient knowledge about yoga practices and offer deep insight into how yoga manifests various emotions in a person.

  1. The Law of Pure Potentiality:

This law is related to the potential power of a human. We all have the potential to achieve whatever we wish for but with time and due to the negative events in our lives, we start to underestimate our potential. This law tells us that we have unlimited potential inside us that we need to unleash to turn the impossible into possible. The practices of meditation and mindfulness help us in knowing our real potential.

  1. The Law of Giving and Receiving:

Giving and receiving, are two sides of the same coin and are needed to keep the circle of life going. Life is not about just receiving but about giving also. This law is related to this aspect. It tells us that maintain that it is necessary to maintain balance by transferring the good to others that we receive. One should learn to show his/her love, gratitude, and appreciation. It will cultivate a sense of bonding. And this beautiful circle must go on.

  1. The Law of Karma or The Law of Cause and Effect:

‘Each action has an equal or opposite reaction’, this is the essence of this law. Whatever we do in our lives, comes back to us, but not necessarily from the same person. So, keep good intentions and do good to make your Karma good, so that you receive good. Only your karma will decide what you will get in life.

  1. The Law of Least Effort:

This law is related to the achievement of goals by putting in our least effort. This law says that we can achieve whatever we wish for with ease and grace by going with the natural flow of the universe, rather than struggling against it. Accept what is happening right now and trust that it will take you toward your aim. This also helps in saving your energy.

  1. The Law of Intention and Desire:

Intentions and desires are inseparable parts of human life. Our intentions and desires have the potential to shape our reality. This law says that once you align your intentions and desires with the universe, you will realize them with the least effort.

  1. The Law of Detachment:

According to this law, one must concentrate on the action and keep himself/herself detached from outcomes. Do your best and leave the rest to God. Whatever He will do, it will be for your best. Attachment to the outcomes keeps you worried always. So, this law helps in attaining greater peace of mind and happiness by keeping your trust intact in the universe.

  1. The Law of Dharma:

This law says that each one of us is born with a purpose in our lives and we can find greater fulfillment and joy by aligning ourselves with this purpose. Just find that purpose and start working in achieving it.

How to Achieve Spirituality with Yoga?

You can attain spirituality with the help of Yoga asanas. These asanas will also help in calming your body and mind. Some useful Yoga asanas for this purpose are mentioned below:

  • Tadasana (Mountain Pose)
  • Utkatasana (Chair Pose)
  • Balasana (Child’s Pose)
  • Virabhadrasana (Warrior Pose)
  • Trikonasana (Triangle Pose)
  • Padmasana (Lotus Pose)
  • Shavasana (Corpse Pose)

Spiritual Benefits of Doing Yoga:

Yoga offers the following spiritual benefits:

  • It promotes the connection between mind, body, and soul.
  • It cultivates a greater sense of inner awareness and stillness.
  • It calms the mind and body which helps you to enter a more receptive and open state to have spiritual experiences.
  • It makes you self-aware about your feelings and thoughts and you can gain greater insight into your spiritual path and purpose.
  • It makes you feel connected with others and this helps in improving your social and personal circle.
  • It makes you a compassionate and kind human being who is a great asset to society and humanity.
  • It helps in making your personal relationships beautiful as you as a person gives your best for the well-being of your relationships.
  • It removes negativity from your life and turns you into a positive person.
  • It improves your emotional health and reduces anxiety and depression.
  • It makes you feel full of energy and keeps your mind at peace.
  • It generates a wonderful habit of self-discipline in you.
  • It helps you in learning to lead an emotionally balanced life.

Conclusion:

Summarising, deepen your practice of Yoga, feel connected to the supreme power, and soar high with your spirit. Just say ‘Yes’ to life with Yoga.

Achieve Mindfulness with Yoga

What is Mindfulness?

Mindfulness practice belongs to the Buddhist tradition. It is concerned with living in the present moment completely without thinking about the past or future. It means that the person is totally active and is giving full attention to the moment he/she is in without being judgemental and distracted. 

Achieving mindfulness is quite simple, but once it is achieved, it can be one of the most transformational tools for personal and spiritual growth. While being mindful, you are aware of your thoughts, feelings, bodily sensations, and the surrounding environment. It helps to reduce stress and anxiety.

Mindfulness basically improves your brain functioning by reshaping it in a better way. The cell connectivity of the brain becomes far better.

Benefits of Being Mindful:

In today’s busy world multitasking has become a necessity of the day. We are always in a rush to complete the tasks at hand and in this hurry we forget to live the moment that is passing in front of our eyes. We might be playing with our children but thinking about the pending office work. Due to this, we cannot live the current moment fully and life becomes dull and might lead to depression.

Here comes the role of being mindful. The mindful person will concentrate only and only on the present moment. In short, he/she is aware of ‘Now.’ 

Mindfulness offers us many benefits. Some are listed below:

  • You can enjoy the moment fully without worrying about the past and future.
  • It helps to reduce stress and anxiety, thus the negative effects of the stress hormone cortisol are averted.
  • It helps to calm and relax your mind and body.
  • It helps to remove several mental health issues.
  • You can properly focus on the work you are doing at the moment and your concentration power is also improved.
  • You are not easily led away by distractions.
  • It helps to make your relationships stronger, healthier, and happier.
  • It helps to give you good quality sleep with a peaceful mind.
  • It helps to manage several chronic pains.
  • It improves the immunity system and keeps you away from several diseases.
  • It keeps the blood pressure levels under control and frees you from the hypertension problem.

Apart from giving above mentioned health benefits, mindfulness helps you in becoming a better person as well, like:

  • You stop reacting without observing things properly.
  • You stop being judgemental.
  • You start responding rather than being impulsively reactive.
  • Your cognitive skills are improved.
  • Your interpersonal relationships are improved.
  • You are better aware of what is happening in your surroundings.
  • You accept the situations as the way they are.
  • You develop a sense of self-awareness.
  • You accept with an open mind the challenges life throws at you.
  • You become compassionate and empathetic.
  • You develop the habit of ‘let it go.’
  • You find your peace of mind.
  • You become a happy-go-lucky person.

Achieve Mindfulness with Yoga or Mindful Yoga:

Achieving mindfulness for a daydreamer or overthinker is quite difficult, but with practice, it can be achieved. Various techniques are used to achieve mindfulness such as meditation, yoga, or simply focusing on the breath. 

Yoga and mindfulness go together because you cannot have the full benefits of Yoga without being mindful. So, in short, Yoga teaches you how to be mindful. Still, there are various Yoga asanas that can be practiced specifically to achieve mindfulness. 

Mindful yoga is a combination of yoga with the practice of mindfulness. You fully concentrate on your breath, physical sensations, thoughts, and emotions, while performing yoga poses. Breath is used as a tool to keep your mind and body aware.

Mindful Yoga Asanas:

Mindful yoga is most often practiced before meditation. There are certain poses that stretch your body and strengthen it and make it feel energetic. Basically, these poses make your body ready for meditation. The following Yoga asanas are for mindful Yoga:

  1. Tadasana or Mountain Pose:
  2. Vrikshasana or Tree Pose:
  3. Anjaneyasana or Low Lunge:
  4. Supta Baddha Konasana or Reclining Bound Angle Pose:

Benefits of Mindful Yoga:

Mindful Yoga can give you several physical as well as mental benefits.

  • Relief from stress.
  • Relaxation of mind and body.
  • Improvement of the nervous system.
  • Increase in body strength and flexibility.
  • Improvement of body balance.
  • Better immune system.
  • Improved mental health.
  • Improved physical health.
  • Reduced anxiety and depression.
  • Better mood and self-esteem.
  • Better balancing of emotions.
  • Improved connection between mind and body.
  • Greater sense of connection with oneself, others, and the world around us.
  • Improved sleep quality.

How Often Yoga Asanas should be Done to Achieve Mindfulness?

If you are a beginner in the field of Yoga and mindfulness, it would be best to add one simple Yoga practice once a week. You can try to go for light stretches and breathing before going to bed.

If mindfulness is most important for you, then go for two to three yoga sessions every week. This will help you to achieve mindfulness faster.

You may not see improvement in one go as everything takes its own time. Just stick with the routine and remain consistent. Soon, you will notice the positive results and changes in you.

A Simple Mindful Yoga Exercise:

Although it is always good to spare some time to go for a yoga session, sometimes we do not have time for that due to our hectic schedules. In such cases, a simple mindful yoga exercise can be performed anytime anywhere. This exercise will help you to feel relieved. For this you will have to perform the following steps:

  • Keep aside the work you are doing.
  • Close your eyes and concentrate on your breathing.
  • Notice the way you are taking breaths.
  • Do not try to change your breathing pattern, just pay attention to them till the count of five. Notice if you are taking slow, quick, deep, or Shallow breaths.
  • Now, focus on your toes and the kind of sensations you are feeling in them.
  • With each breath, start moving your attention upward your body while feeling the movement and sensation in each and every body part. Go slowly through your feet, legs, belly, chest, and neck, and go to the head. Do not think about anything else.
  • Take two breaths and open your eyes.

While doing all this, notice how you feel while concentrating on each body part. Did you feel everything was normal or there was some change in it? How were the muscle movements? Take out some time and go for this brief self-body check-up of yours.

What is the Perfect Time to Practice Yoga? Let’s Find Out !!

What is the Perfect Time to Practice Yoga?

Once you decide to dive into the habit of practicing Yoga regularly, the first question that will come into your mind will be “What is the Perfect Time to Practice Yoga?” The selection of the perfect time can be a mind-boggling job. But the answer is simple. You can choose any time of the day as per your preferences and daily schedule. 

Everyone has a different routine so no single time can be fixed for everyone. It can be before sunrise, morning, afternoon, or evening. But one thing that you must keep in your mind while selecting the time of the day, choose the time when you feel most energetic and can practice Yoga with full awareness and commitment. Also, it is important to do Yoga without any interruptions. So, the selection of the perfect time to practice Yoga should be done by keeping this factor in mind as well.

Your daily routine plays a vital role, but you should also be aware of the benefits of practicing yoga during different times of the day. Let us have a look:

Benefits of Practicing Yoga Before Sunrise:

As per ancient yogic traditions, the perfect time to practice yoga is during ‘Brahma Muhurta’ which is 96 minutes before sunrise. This time is considered to be the most auspicious for spiritual elevation, inner peace, mental clarity, and connecting your soul with the divine. The mind is fresh and relaxed. The atmosphere during this time of the day is calm and clean without any distractions. In today’s time, it is not easy to get up at this time and do Yoga. But once you develop the habit, it will be extremely fruitful for you later. Let us see the benefits of doing Yoga during this time:

  • It helps to make the mind clear and the person can focus on the rest of the day in a better way.
  • The body is typically more flexible and supple in the morning, so Yoga helps in increasing its flexibility and strength.
  • It helps to improve the digestive system.
  • It helps to calm the mind and reduce stress and anxiety and prepares you for rest of the day.
  • It helps improve the quality of sleep one takes at night.
  • It keeps you energetic throughout the day.

Although there are several benefits of practicing Yoga at this time, there are certain drawbacks that are also attached to it. 

  • Difficult to get up at this time.
  • Not able to perform exercises properly because of feeling sleepy.
  • Lacking the energy to do any kind of exercise.

Benefits of Practicing Yoga in the Morning:

If you can get up early in the morning, then it is advisable to practice Yoga during the morning time. Also, if you are into a complex form of Yoga, then morning time will be the perfect time for you as during this time the body feels most energetic after taking sound sleep. Let us see the benefits of doing Yoga during this time:

  • Complex exercises can be performed with ease during the morning time.
  • It helps in boosting metabolism and digestion.
  • The mind is relaxed and stress-free.
  • Perfect time to do breathing exercises at the air is clean and fresh.
  • Certain poses are needed to be performed empty stomach which is possible only during the morning time.
  • It helps to increase energy levels.
  • It improves focus for the tasks to be done during the day.
  • It helps in improving body flexibility.
  • It helps to cultivate a sense of inner peace.
  • It sets a positive tone for the rest of the day.

Benefits of Practicing Yoga in the Afternoon:

During the afternoon, we are tired from work, have mental fatigue, and have low energy levels. So, doing Yoga during this time can refresh your body and recharge your mind. You will be ready to take up the remaining tasks of the day. It gives you much-needed break. 

Even if it is difficult to find time during the afternoon, you can make use of lunchtime to spare some part of it to do simple Yoga poses that can be done while being at your workplace. Let us see the benefits of doing Yoga during this time:

  • It gives your body much-needed energy.
  • It releases stress from your mind and body and makes them relaxed.
  • It helps you to overcome negative thoughts and fill yourself with positive ones.
  • It helps you to carry on with more creativity and productivity.

Benefits of Practicing Yoga in the Evening:

If you are not able to find time during any of the above three, then you are left with the option of practicing Yoga during the evening time. At the end of the day, you need to prepare your body and mind for sound 7-8 hours of sleep. Also, this time is suitable for those who do not like to get up early in the morning. Let us see the benefits of doing Yoga during this time:

  • It removes stress from the body and the mind that feel tired after a long hectic day.
  • It helps you to get good quality sound sleep.
  • It reduces muscle tension and stiffness.
  • It is beneficial for people who sit for long periods during the day.
  • It promotes a sense of inner peace and contentment.

Once you finalize a time, try to practice Yoga during the same time of the day to make your body habitual. Continuous changes in timings will confuse your body and you may not be able to avail full benefits of Yoga exercises. 

How Yoga is Helpful in Stress Relief?

What is Stress?

Almost every person in this world is going through stress and facing its ill effects, like anxiety attacks, feeling depressed most of the time, suicidal thoughts, etc. The demon of stress kills your thinking capability and mental ability. It also puts your health in bad shape. A person dealing with stress cannot lead his/her life normally.

There can be several reasons behind feeling stressed:

  • Job or work-related stress
  • Tech-related stress
  • Relationships related stress
  • Physical health and looks-related stress
  • Stress induced by societal pressures

Mainly, an over-sensitive person goes through stress-related issues a lot. He/she starts to suffer from loads of diseases, like migraine, high BP, insomnia, etc.

Technically speaking, stress is the reaction of the mind which is produced when the person goes through some sort of physical, mental, or social discomfort.

The alarming symptoms of stress can be noticed in a person suffering from it. His/her behavior gives all the signs. 

Suffering from stress is always disturbing. It needs to be handled as soon as possible. Some take help if counselors, some start to rely on medicines that can be harmful in long run, while others take the help of Yoga and meditation to have relief from stress.

How Yoga is Helpful in Stress Relief?

Stress is ever-present. In some cases, it can be mild, in others it can be unbearable.

Fortunately, we have got yoga, which is proven to help reduce stress and the adverse health effects it causes. It is becoming quite popular as people are experiencing its physical as well as mental benefits.

If you adopt the practice of Yoga, you will see the positive changes yourself, Yoga aids in stress relief and gives you the following benefits:

  • Relaxation of body and mind.
  • Improvement of thinking and reasoning ability.
  • Reduction in feelings of anxiety.
  • Reduction in cortisol levels that maintain hormonal balance.
  • Relief from allergies and asthma symptoms.
  • Maintenance of BP levels.
  • Development of greater resilience to stress over time.
  • Better dealing with stressful situations and the capacity to overpower them.
  • Sound sleep.
  • Maintenance of a healthy heart.
  • Synchronization of body, mind, and soul with each other.
  • The feeling of positive energy.
  • Improved concentration and reduced forgetfulness.
  • Improved confidence levels.
  • Great healing power.
  • Slowing down the aging process.

Yoga Poses for Stress Relief:

To get relief from stress and the dangers posed by it, people constantly look for newer ways like calming teas, sound therapy, and spa treatments. However, one of the best ways to beat stress lies in an ancient practice, called Yoga.

There are various breathing, meditation, and relaxation techniques in Yoga that prove to be quite helpful in stress relief. Several pieces of research, indeed, back up the claims made by Yoga practitioners.

Here we are going to discuss various Yoga poses that can help in stress relief. To do these poses you do not need anything special but yourself. Find a comfortable spot where you can be alone and uninterrupted, and, if possible, use a Yoga mat.

Yoga Pose 1 – Standing Forward Bend (Uttanasana):

  1. Stand in Tadasana (Mountain Pose). Place your feet hip-width apart and keep your arms by your sides.
  2. Reach tall and exhale while moving forward. Bend your knees enough to place your palms on the floor, with your head pressed against your legs
  3. Relax your head and neck, and let your arms hang loosely.
  4. Hold this pose for 5-10 deep breaths.
  5. Come out of the pose by inhaling and lifting halfway up.
  6. While inhaling, stretch your arms outwards and raise them and your torso back to the original standing position.
  7. Repeat as necessary.

Yoga Pose 2 – Cat-Cow Pose (Marjaryasana to Bitilasana):

  1. Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips
  2. While exhaling, round your back toward the ceiling and bring your navel up towards your spine.
  3. Now inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up.
  4. Repeat as necessary.

Yoga Pose 3 – Easy Pose (Sukhasana):

  1. Begin in a comfortable seated position with legs crossed toward your torso and the feet directly below the knees.
  2. Keep your arms to the sides and straighten the shoulder blades.
  3. Now put your hands on the knees with your palms down.
  4. Align your head, neck, and spine.
  5. Keep your body weight balanced across the sitting bones.
  6. Look ahead and concentrate on your breathing.
  7. Hold the pose for 60 seconds and then release.
  8. Repeat as necessary.

Yoga Pose 4 – Seated Forward Bend Pose (Paschimottanasana):

  1. Begin by sitting down with your legs together and with your feet extended forward.
  2. Sit on your sitting bones and keep your spine erect.
  3. Inhale and reach with both arms toward the ceiling, and parallel to your ears.
  4. Move forward while exhaling and touch the thumbs of the feet with the hands.
  5. Maintain this position as long as possible but do not overdo it.
  6. Inhale and come back to the original position.
  7. Repeat as necessary.

Yoga Pose 5 – Bridge Pose (Setu Bandha Sarvangasana):

  1. Lie on your back and bend your knees. 
  2. Place the feet flat on the floor hip-width apart.
  3. Bring your arms alongside your body with palms down.
  4. Inhale and lift the hips and the chest up while rolling the spine off the floor.
  5. Hold the pose for 30 seconds and then release.
  6. Repeat as necessary.

Yoga Pose 6 – Child Pose (Balasana):

  1. Form a kneeling position while placing your knees together or slightly width from each other.
  2. Keep your arms can be either stretched out to the front.
  3. Slowly, bend forward by lowering your forehead to touch the floor and exhaling.
  4. Rest your chest on your thighs.
  5. Inhale and exhale deeply and relax your body.
  6. Stay in the pose for 1 to 5 minutes.
  7. Release the pose and come back to the normal position.

Yoga Pose 7 – Corpse Pose (Shavasana):

  1. Lie flat on your back with your feet slightly wider than your hips.
  2. Stretch your arms and legs out and away from your body.
  3. Close your eyes, and take slow deep breaths through the nose.
  4. Relax your body and mind completely.
  5. Stay in the pose of Shavasana for 5 to 15 minutes.
  6. Release and come back to normal.

In nutshell, Yoga is not magic that can eliminate stress permanently from life, rather it helps to manage stress in the best way. The positive effects of Yoga can be seen over time when it is practiced regularly. It will always keep you in high spirits and good mood.

Ways to Prepare A Beginner for Yoga Practice

Yoga contains so many asanas that are aimed to make your body, mind, and soul work in sync with each other. Everyone is a beginner before being perfect in anything. The same applies to Yoga as well.

As a beginner, you must have good knowledge of Hatha Yoga. This helps to achieve harmony, balance, and unification of mind, body, and soul. It needs great willpower and discipline to be on the path of Yoga and have its all benefits.

For starting yoga, one of the most important aspects is to have great control of your breathing. If you learn to control it, then you have cleared the first milestone and the rest will follow. In Hatha Yoga, there are five steps of correct breathing technique: Inhale, Retain, Exhale, Suspend, and Full Deep Breathing.

What is a Beginner’s Mindset?

When a person is new to something, including Yoga, he/she is curious to learn with enthusiasm. The person does not have any pre-determined notions in his/her mind. His/her mind is just like a clean slate where the new chapter of life will be written. This is called a beginner’s mindset.

A person who is going to learn Yoga for the first time in life must start with the mindset of a beginner and keep aside all old ideas and judgments. His/her mind should be open to accepting new things and techniques, and he/she should be ready to learn and grow. With this approach, he/she will find joy and happiness in learning. 

Without having a beginner’s mindset, there are chances that the practice of yoga may become monotonous and obstacles may arise in the path of learning. So, keeping a beginner’s mindset is a must to explore something new.

Ways to Prepare A Beginner for Yoga Practice:

There are various ways that can be used to prepare a beginner’s mind for Yoga practice. Once the mind is ready, the body will easily adapt. Let us discuss these ways:

  • Learn How to Breathe:

Having great control over your breathing is the first step in learning Yoga. Once you cross this obstacle, the journey ahead would look easier. Mindful breathing creates a beautiful and strong link between the mind and the body. It relaxes your body and mind and saves you from injuring yourself by overdoing things.

  • Listen to What Your Body Says:

Your body feels and says a lot. One must learn to listen to the body. When Yoga is practiced, the body feels loads of sensations. Most of them are good, while some can be cautious indicating that you are putting more than the necessary load on your body in the hurry of achieving results. Listen to these sensations, appreciate the good ones, and pay heed to the bad ones. If your body is not accepting the way you are practicing the Yoga asanas, then change your ways to make your body feel comfortable.

  • Start from the Center:

The spine is the center and, maybe, the most important part of the body. It should be properly aligned and adjusted before any asana is started, otherwise, it may lead to injuries. The muscles surrounding the spine should be stretched and strengthened. This will help you in performing poses with great ease.

  • Do not Skip Beginner Level Postures:

The beginner-level poses are simple to perform, but they are quite helpful in making your body flexible and strengthening it. Some people feel that these poses are useless and they should start with more complex poses. This mindset is completely wrong. So, one must not skip beginner-level poses.

  • Keep the Details in Mind:

Before starting any asana, go into its details, like the correct way of doing it, the breathing patterns, how various body parts are involved in it, its effects on the body, etc. All minute details must be kept in mind so that the asana can be performed correctly to gain benefits.

  • Keep Judgement, Expectations, and Ego Aside:

Being judgemental, having expectations, and ego, these three are obstacles in life as well as in the practice of Yoga. Moreover, they also become the reason for stress. Keeping oneself stress-free during Yoga is necessary. So, keep these three evils aside and be open to accepting new things.

  • Do not Worry About the Results:

When we think about results, we can not do anything properly. The same applies to Yoga. In the hurry of getting results, we use to skip certain important things and sometimes we overdo things as well. It actually harms us. So, forget about the results and concentrate only on the process.

  • Be Curious Like a Child and Open to New Possibilities:

Until you are curious like a child, you cannot learn anything new. You should also keep your mindset open and adaptable to new possibilities. This will make you a great learner.

  • Be Vulnerable and Have Faith in the Process:

Being vulnerable is never easy. A lot of strength and courage are needed. When you learn Yoga from an experienced teacher, you are afraid to ask questions as you do not know the reaction of the teacher. Always remember that you tend to make mistakes and taking the teacher’s help in correcting them is not something wrong. Go for it.

These ways will help you to prepare your mindset to go for Yoga learning.