STRESSED???

ARE YOU STRESSED??? PHYSICAL STRESS, MENTAL STRESS, LIFESTYLE STRESS, WORK STRESS, STUDY STRESS, EVERYWHERE, EVERY MOMENT ARE U STRESSED? 

WHAT ARE STRESS? STRESS ARE OF TWO TYPES - EU-STRESS(good stress) AND DISTRESS(bad stress). 

EU-STRESS IS GOOD FOR YOU BECAUSE IT HELPS IN RESOLVING PROBLEMS AND MAKE YOU FEEL RESPONSIBLE, GUIDE YOU TO DO RIGHT THINGS.

OPPOSITELY DISTRESS MAKES YOU ANGRY, TIRED, THOUGHTLESS, PHYSICALLY WEAK, MENTALLY TIRED AND DISAPPOINTING.

HOW TO OVERCOME THIS? ONE FEELS HOW TO MANAGE THIS STRESS SO IN FUTURE OTHER PROBLEMS CAN BE RESOLVED? THERE ARE VERY SIMPLE METHODS WHICH IN DAILY IF DONE CAN RESOLVE YOUR PROBLEMS.

HEARD ABOUT YOGA? PRANAYAMA? MEDITATION? OF COURSE EVERYBODY KNOWS ABOUT YOGA AND MEDITATION NOW A DAYS, THESE YOGA AND MEDITATION ARE THE WAY TO CUT YOUR STRESS.

RESEARCH SAYS PRACTISING YOGA AND MEDITATION DAILY WITH BREATHING EXERCISES REDUCES THE LEVEL OF STRESS HORMONE - CORTISOL IN THE BODY.

FOCUSING ON BODY AND BREATH DAILY JUST FOR HALF AN HOUR DAILY REALEASES PHYSICAL TENSION AND CALM DOWN THE MIND.

7 BEST WAYS TO RELIEVE STRESS

 PRANAYAMA ( BREATHING PRACTICES) 

• DEEP BREATHING WITH SLOW EXHALATION IN CLOSED EYES CONCENTRATING OVER YOUR BODY AND BREATHING PATTERN IS PRANAYAMA.

• PRANAYAMA HELPFUL IN RELIEVING STRESS ARE - 

1. NADI-SHUDDI/SHODHAN PRANAYAMA - INHALE THROUGH RIGHT NOSTRIL AND EXHALE SLOW THROUGH LEFT NOSTRIL. NOW INHALE THROUGH LEFT AND EXHALE SLOWLY THOUGH RIGHT.THIS IS ONE COMPLETE ROUND. DO FOR 5-6 ROUNDS.
2. ANULOM-VILOM PRANAYAMA - INHALE THROUGH LEFT NOSTRIL, HOLD BREATH FOR A WHILE BY CLOSING BOTH THE NOSTRILS AND EXHALE THROUGH RIGHT.NOW INHALE THROUGH RIGHT HOLD FOR A WHILE AND EXHALE THROUGH LEFT.THIS IS ONE ROUND, REPEAT FOR 5-6 ROUNDS.

 YOGA ASANAS/POSTURES 

• SHAVASANA/CORPSE POSE - LIE DOWN FLAT ON THE GROUND WITH LEGS AND HANDS STRAIGHT. SLOWLY SEPARATE YOUR LEGS APART SO THAT BOTH THE HEELS  FACING EACH OTHER. HANDS BY THE SIDE OF THE BODY PALMS UPWARDS.RELAX AND LEAVE YOUR BODY LOOSE.LIE DOWN IN DIS POSITION FOR 10 MINS. 
  
  
  

• MARJARI ASANA/ CAT POSE -  STAND ON YOUR KNEES AND HANDS ( LIKE A CAT) INHALE AND RAISE YOUR HEAD UP AND BACK INWARD. NOW EXHALE AND HEAD DOWN AND SPINE UP.REPEAT THE MOVEMENT FOR 4-5 TIMES.RELEASE AND RELAX.

• SHASHANK ASANA/ RABBIT POSE/ BALASANA -  SIT WITH YOUR LEGS STRETCHED.SLOWLY BEND BOTH THE KNEES TO KEEP UNDER BUTTOCKS. INHALE AND RAISE YOUR HANDS ARCH BACK LITTLE, EXHALE AND BEND FORWARD.TOUCH THE GROUND WITH YOUR FOREHEAD.MAINTAIN FOR A WHILE. RELEASE AND RELAX.

 MEDITATION 

MEDITATION IS A WAY OF LIFE.A STATE OF CONSCIOUSNESS WHEN MIND IS FREE OF THOUGHTS.IT DOES NOT ONLY  MEAN SPIRITUAL PURPOSE BUT ANYTHING WHICH YOU DO WITH AWARENESS AND CONCENTRATION IS MEDITATION, LIKE WATCHING SKY, READING BOOKS, WATCHING YOUR BREATH, ETC. 

MEDITATION IS NOT ONLY GOOD FOR PHYSICAL HEALTH BUT ALSO EXCELLENT FOR MENTAL HEALTH. ALTHOUGH THINKING FOR MEDITATION SEEMS HARD AND TIME CONSUMING, BUT YOU ONLY NEED FEW MINUTES DAILY TO MEDITATE WITH SIMPLE STEPS : - 

• FIND A QUITE, RELAXING AND PLEASANT PLACE, WHERE YOU CAN SIT COMFORTABLY WITHOUT DISTURBANCE.

• SIT IN COMFORTABLE MEDITATIVE POSE LIKE SUKHASANA, ARDHPADMANASANA OR PADMASANA, IN WHICH YOU CAN SIT FOR LONG TIME.

• BREATHE DEEPLY AND EXHALE SLOWLY AS SLOWLY YOU CAN, WATCH YOUR BREATHING PATTERN AND START CONCENTRATING.

• NOW TRY TO AVOID THOUGHTS COMING IN YOUR MIND AND DISTRACTING. ALSO AVOID SOUNDS NEAR YOU.

• CLOSE YOU EYES AND BREATHE DEEPLY, START CONCENTRATING ON YOUR BREATH WITH CLOSED EYES.

• NOW START WATCHING YOUR BODY WITH CLOSED EYES FROM BOTTOM TO TOP, PART BY PART.

• FIND YOURSELF IN HAPPY PLACE OR PLACE WHERE YOU FEEL CALM AND RELAXED AND ENJOY THE SCENERY.

• KEEP MEDITATING UNTIL YOU FEEL RELAXED, CALM AND HAPPY. USUALLY IT TAKES 10-20 MINUTES TO RELAX YOUR MIND. 

 

 RELAXATION TECHNIQUES 

 RELAXATION TECHNIQUES ARE VERY HELPFUL IN REDUCING STRESS.THERE ARE 3 TYPES OF RELAXATION TECHNIQUES- IRT ( INSTANT RELAXATION TECH.), QRT ( QUICK RELAXATION TECH. ) AND DRT ( DEEP RELATION TECH. ).

HEALTHY DIET 

A HEALTHY DIET PLAYS IMPORTANT ROLE IN REDUCING STRESS. DIET WHICH REDUCE STRESS MUST CONTAIN CALCIUM, POTASSIUM, MAGNESIUM, VITAMIN-C, OMEGA 3 FATTY ACIDS, VITAMIN E AND VITAMIN B, FIBERS.

 

GOOD SLEEP 

 GOOD SLEEP FOR 7-9 HOURS HELPS RELIEVING STRESS,AS YOUR WHOLE BODY IS RELAXED.ONE SHOULD MAINTAIN A GOOD SLEEP HYGIENE WHILE SLEEPING.

7. OTHER METHODS TO RELIEVE STRESS CAN BE PRAYER, MUSIC OF YOUR CHOICE,FUN ACTIVITIES, WALKING IN CALM PLACES, ENJOYING WITH FRIENDS, SHARING YOUR PROBLEMS AND MANY MORE.

STRESS IS NOTHING IF YOU KNOW HOW TO MANAGE IT.THE NATURAL METHODS ARE MOST EASY AND COMFORTABLE TO MANAGE STRESS UNTIL YOU REALIZE IT.

Cyclic Meditation

SMET Stress Management For Excessive / Executive Tension

TECHNIQUES

1. IRT ( Instant Relaxation Techniques )

• Lie down flat on your back

• Bring your legs together; join the heels and toes together and place the palms by the side of the thighs.

• Start tightening from the toes.

• Tighten the ankle joints and calf muscles.

• Pull up the knee caps.

• Tighten the thigh muscles.

• Tighten the buttocks.

• Breathe out and pull the abdomen inside.

• Make fists and tighten the arms.

• Inhale and expand the chest.

• Tighten the shoulders, neck muscles and the facial muscles.

• Tighten the whole body from the toes to the head for sometime.

• Relax the whole body instantaneously.

• Legs and arms go apart with the open palms facing the roof.

• Relax the whole body.

2. TADASANA

Stand straight on your mat with legs together. Inhale and slowly raise your heels and hands together above your head and stretch upwards.
Maintain the pose and release with exhalation slowly.

3. CENTERING IN TADASANSA

Stand straight with legs together and hands by the side.Inhale and slowly raise your right hand and bend towards left slowly with exhalation.Concentrate on your right side and feel the stretch.now slowly comeback to the center,do the same from left side and feel the stretch on right side.

4. ARDH-KATI CHAKARASANA

Stand with your legs together hands by the sides of the body.Inhale and raise your right hand slowly above your head and bend towards left from sideways while exhalation. Inhale and come to center and do from other side.  

5. PADHASTASANA

Stand straight with your feet together,hands by the side.Inhale and slowly raise your hands above your head and bend a little.Exhale and bend forward slowly to reach your ankle and head touching your knees.maintain and feel the stretch on your back.inhale and return.

6. ARDH CHAKRASANA

Stand with your legs apart and hands on your waist.inhale and while exhalation bend backwards. feel the stretch on your abdomen.inhale and return slowly





7. QRT (Quick Relaxation Techniques )

• Lie flat on your back in shavasana i.e corpse pose.
• Look for the abdominal movements.observe the movements of abdominal muscles moving up and down as you breathe.do for the five cycles.
• Synchronize the abdominal movements with deep breathing. The abdomen goes up with inhalation and comes down with exhalation .Do five cycles.
• Energize the body and feel the lightness, as you inhale deeply and slowly. During exhalation completely collapse all the muscles, release the tension and enjoy the relaxation.Do five cycles.
• Chant “A- kara” in a low pitch while exhaling . Feel the vibrations in the lower parts of the body.
• Slowly and gradually come up from either the right or the left side of the body.

8. VAJARASANA

Sit with your legs stretched in front.inhale and bend your right leg from knee and keep it under your right thigh.now do the same with the left leg.sit for 1-2 mins and feel the stretch on your calves.release the pose and relax.

9.  SHASHANKASANA

Sit with your legs stretched, now slowly bend your both knees & keep them under your buttocks. inhale and slowly raise our hands. arch back little. exhale and slowly bend forward, touch ground with your forehead. maintain the pose for a while. inhale and slowly return to the normal position.

10. ARDH-USTRASANA

Sit straight with your leg stretch,slowly bend your right  leg from knee and keep it under right thigh, do the same with left leg.stand on your knee, inhale and raise your hands,slowly bend little backward with exhalation and hands on the waist. maintain the pose for a while and release slowly and return to basic pose.

11. DRT ( Deep Relaxation Techniques )

• Lie down flat in shavasana.
• Be comfortable and relax completely.

STEP 1

• Bring your awareness to the tip of the toes, gently move your toes and relax. Slowly and subsequently relax the soles, ankle joints, calf muscles, gently pull up the knee caps, release and relax, relax thighs muscles, buttock muscles, hip joints, pelvic region and the waist region. Relax your lower part of the body completely.Chant A-Kara and feel the vibrations on your lower body. 

STEP 2

• Gently bring your awareness to the abdominal region and observe the abdominal movements for sometime, relax your abdominal muscles and relax the chest muscles.

• Bring your awareness to your lower back, relax your lower back and loosen all the vertebral joints. Relax the muscles and nerves around the vertibras. Relax.Relax your back and shoulder completely.

• Shift your awareness to the tips of the fingers, gently move them a little and sensitize . Relax your fingers one by one. Relax your palms , loosen the wrist joints , relax the forearms , loosen the elbow joints, relax your arm and relax your shoulders.

• Shift your awareness to your neck , slowly turn your head  to the right and left , again bring back to the center. Relax the muscles and nerves of the neck

• Relax your middle part of the body, totally relax .

• Chant U-Kara and feel the vibrations in the middle part of the body.

STEP 3

• Gently bring your awareness to your head region. Relax slowly and subsequently chin, lower jaw, upper jaw, lower gums, upper gums, lower and upper teeth and tongue.

• Gently deviate your awareness to your lips , relax lower and upper lip.

• Shift your awareness to your nose, observe nostrils and perceive the warm air touching the walls of the nostrils while exhaling out and feel the cool air touching the walls of the nostrils as you inhale. Do it for sometime and then relax.Relax cheek muscles and keep smile on your face.

• Relax eye balls muscles, feel the heaviness of eyeballs , relax your eye lids, eye brows and in between the eyebrows.  Relax your forehead, temple muscles, ears, the sides of the head , back of the head and crown of the head. Relax your head region , totally relax. Chant M-Kara and feel the vibrations in your head region.

STEP 4

• Observe your whole body from toes to head and relax , chant an AUM in a single breath. Feel the vibrations throughout the body.
• Slowly come out of the body consciousness and visualize your body lying on the ground completely relaxed.

Gently move your whole body a little . Feel the lightness, alertness and movement of energy throughout the body. Slowly bring your legs together and the hands by the side of the body. Turn over to the left or the right side  and come up when you are ready.

12.  Prayer ( Shanti Mantra )

ARE YOU FED UP WITH YOUR INCREASING WEIGHT?

YOGA FOR OBESITY

 ARE YOU FED UP OF YOUR INCREASING WEIGHT? HAVE YOU TRIED ALL METHODS TO GET RID FROM OBESITY AND FAILED??? THE ANSWER FOR YOU IS - YOGA. ITS TIME TO BE SLIM AND FIT WITH YOGA SERIES EFFECTIVE IN LOOSING WEIGHT. IT IS EASY TO PRACTICE AND CAN BE DONE IN YOUR OWN HOUSE.

SURYA NAMASKAR

SERIES OF 12 ASANAS WHEN DONE WITH BREATHING, STEADILY AND COMFORTABLY WILL BE EFFECTIVE IN LOOSING WEIGHT FAST.

THE 12 ASANAS SERIES ARE - 

• PRANAMASANA
• HASTAUTTHANASANA
• PADHASTASANA
• ASWA-SANCHALASANA
• PARVATASANA
• ASTANG-NAMASKAR
• BHUJANGASANA
• PARVATASANA
• ASWA-SANCHALASANA
• PADHASTASANA
• HASTUTTHANASANA
• PRANAMASANA

STANDING ASANAS 

• UTHITA PARSVAKONASANA -

 STAND STRAIGHT ON YOUR MAT.STEP YOUR RIGHT LEG FORWARD,BEND IT FROM KNEE SO THAT YOUR THIGH BECOME PARALLEL TO THE GROUND.PLACE YOUR RIGHT HAND ON THE FLOOR NEAR THE INSIDE OF YOUR RIGHT FOOT.EXTEND YOUR LEFT ARM OVER LEFT EAR.EXTEND WITH YOUR INHALE AND HOLD THE POSE FOR 10 BREATHS,RELEASE AND REPEAT FROM OTHER SIDE.

• VEERBHADRASANA - 

STAND STRAIGHT WITH LEGS TOGETHER,HANDS BY THE SIDE OF YOUR BODY.EXTEND RIGHT LEG FORWARD,STRETCH YOUR LEFT LEG BACKWARDS.BEND YOUR RIGHT KNEE TO THE LUNGE POSITION. INHALE AND RAISE YOUR HANDS ABOVE YOUR HEAD AND ATTAIN NAMASKAR MUDRA AND STRETCH UPWARDS.EXHALE AND RELEASE. REPEAT FROM THE OTHER SIDE.

• ARDHACHANDRASANA - 

STAND STRAIGHT WITH FEET TOGETHER,HANDS BY THE SIDE OF YOUR BODY.INHALE AND RAISE YOUR BOTH THE HANDS TOGETHER ABOVE YOUR HEAD AND CLASP THE FINGERS.SLOWLY EXHALE AND BEND TOWARDS RIGHT.MAINTAIN THE POSE,SLOWLY INHALE AND COME BACK.REPEAT FROM THE OTHER SIDE.

• UTKATASANA -

 STAND STRAIGHT,LEGS TOGETHER.HANDS IN NAMASKAR MUDRA IN FRONT OF YOUR CHEST.INHALE AND RAISE YOUR HANDS ABOVE YOUR HEAD.EXHALE AND  BEND FROM KNEE TO PARALLEL YOUR THIGHS TO THE GROUND.RETURN TO THE NORMAL POSE AND REPEAT FOR 2-3 TIMES.

SITTING ASANAS

• ARDHMATSYENDRASANA - 

SIT WITH YOUR LEGS STRETCHED.BACK AND NECK STRAIGHT.BEND YOUR LEFT LEG FROM KNEE TO PLACE IT NEAR RIGHT BUTTOCK.NOW FLEX YOUR RIGHT KNEE AND KEEP YOUR RIGHT LEG ACROSS LEFT KNEE.INHALE DEEPLY AND WHILE EXHALATION TWIST YOUR SPINE TO THE RIGHT AND KEEP YOUR RIGHT HAND BEHIND RIGHT WAIST.LEFT HAND OVER THE RIGHT FOOT.MAINTAIN THE POSE.INHALE AND RELEASE,REPEAT FROM THE OTHER SIDE.

• SHASHANKASANA/ RABBIT POSE

SIT WITH YOUR LEGS STRETCHED, NOW SLOWLY BEND YOUR BOTH KNEES & KEEP THEM UNDER YOUR BUTTOCKS. INHALE AND SLOWLY RAISE OUR HANDS. ARCH BACK LITTLE. EXHALE AND SLOWLY BEND FORWARD, TOUCH GROUND WITH YOUR FOREHEAD. MAINTAIN THE POSE FOR A WHILE. INHALE AND SLOWLY RETURN TO THE NORMAL POSITION.

LYING ASANAS - 

• KUMBHAKASANA ( PLANK POSE) -

 LIE FLAT ON YOUR STOMACH,HANDS BESIDE YOUR FACE.INHALE AND SLOWLY RAISE YOUR CHEST,ABDOMEN,BUTTOCKS AND KNEES OFF THE GROUND INTO THE AIR.STAND OVER YOUR HANDS AND TOES.HOLD THE POSE FOR A WHILE.EXHALE AND RELEASE.REPEAT THE POSE FOR 3-4 TIMES.

• SETUBANDHASANA - 

LIE FLAT ON YOUR BACK, LEG STARIGHT,  HAND STRAIGHT, INHALE AND SLOWLY RAISE YOUR BUTTOCKS AND ARCH YOUR BACK TO FORM A BRIDGE OF YOUR BODY. SUPPORT YOUR BACK WITH YOUR HANDS ( ELBOW FLEXED ). MAINTAIN FOR A WHILE. EXHALE AND SLOWLY RELEASE THE POSE.

PRANAYAMA 

• KAPALBHATI - 

"ACTIVE EXHALATION, PASSIVE INHALATION." SIT STRAIGHT IN ANY MEDITATIVE POSE(SUKHASANA,PADMASANA,ARDHPADMASANA ).HANDS IN CHIN OR JNANA MUDRA.NOW INHALE DEEPLY ONCE AND CONCENTRATE ON YOUR BREATH, START EXHALING FORCEFULLY WITH THE SOUND FROM NOSE.DO FOR THE 20-30 STROKES(THIS IS ONE ROUND). RELAX AND INHALE DEEPLY.AGAIN REPEAT THE SAME FOR 4-5 ROUNDS.

YOGA FOR BACKACHE

                     BACKACHE / BACKPAIN

BACKACHE OR BACK PAIN IS THE MOST COMMON AILMENT WIDELY PREVALENT THESE DAYS DUE TO SEDENTARY LIFESTYLE, HAZARDOUS WORK PATTERNS, PHYSICAL AND MENTAL STRESS, WRONG POSTURE AND LACK OF EXERCISES.

CAUSES

• PHYSIOLOGICAL -  PREGNANCY, MENSTRUATION.

• PATHOLOGICAL -  DISC PROLAPSE,  SPONDYLOSIS, CHRONIC KIDNEY OR PROSTATE DISORDERS, INFLUENZA, ARTHIRITIS, FEMALE DISORDERS.

• ACCIDENTAL -   MUSCULAR SPRAIN,  INJURY TO SPINE, FALLING DOWN, CARRYING HEAVY WEIGHT,  LIFTING IMPROPERLY, POOR POSTURE. 

YOGA FOR BACKACHE 

• BHUJANGASANA/ COBRA POSE 

LIE FLAT O YOUR STOMACH, LEG STRAIGHT, HAND STRAIGHT. INHALE AND SLOWLY RAISE FOREHEAD,SHOULDER,CHEST UP TO NAVAL,WAIT FOR A WHILE,NOW STRETCH YOUR BACK AND HANDS.KEEP YOUR HEAD UP AND LOOK UPWARD. MAINTAIN THE POSE AND SLOWLY RELEASE BY EXHALING AND RETURN TO BASIC POSE.

• USTRASANA/ CAMEL POSE

SIT STRAIGHT WITH YOUR LEG STRETCH,SLOWLY BEND YOUR RIGHT  LEG FROM KNEE AND KEEP IT UNDER RIGHT THIGH, DO THE SAME WITH LEFT LEG.STAND ON YOUR KNEE, INHALE AND RAISE YOUR HANDS,SLOWLY BEND LITTLE BACKWARD WITH EXHALATION AND CATCH YOUR ANKLES.MAINTAIN THE POSE FOR A WHILE AND RELEASE SLOWLY AND RETURN TO BASIC POSE.

• DHANURASANA/ BOW POSE

LIE FLAT ON YOUR STOMACH,LEGS STRAIGHT,HANDS SR HEAD AND STRAIGHT. BEND YOUR KNEES AND HOLD BOTH THE ANKLES WITH HANDS. INHALE AND RAISE YOUR HEAD AND LEGS SIMULTANEOUSLY AND STRETCH. MAINTAIN THE POSE FOR A WHILE AND SLOWLY RETURN WITH EXHALATION.

• MARJARI ASANA/ CAT POSE

STAND ON YOUR KNEES AND HANDS (LIKE CAT)INHALE AND RAISE YOUR HEAD UP AND BACK(SPINE) INWARD, NOW EXHALE AND LOWER DOWN YOUR HEAD AND BACK UPWARDS. REPEAT THE MOVEMENT FOR 5-10 TIMES. RELASE SLOWLY AND RETURN TO SITTING POSE.

• SETUBANDHASANA/ BRIDGE POSE

LIE FLAT ON YOUR BACK, LEG STARIGHT,  HAND STRAIGHT, INHALE AND SLOWLY RAISE YOUR BUTTOCKS AND ARCH YOUR BACK TO FORM A BRIDGE OF YOUR BODY. SUPPORT YOUR BACK WITH YOUR HANDS ( ELBOW FLEXED ). MAINTAIN FOR A WHILE. EXHALE AND SLOWLY RELEASE THE POSE.

 

• SHASHANKASANA/ RABBIT POSE

SIT WITH YOUR LEGS STREACHED, NOW SLOWLY BEND YOUR BOTH KNEES & KEEP THEM UNDER YOUR BUTTOCKS. INHALE AND SLOWLY RAISE OUR HANDS. ARCH BACK LITTLE. EXHALE AND SLOWLY BEND FORWARD, TOUCH GROUND WITH YOUR FOREHEAD. MAINTAIN THE POSE FOR A WHILE. INHALE AND SLOWLY RETURN TO THE NORMAL POSITION.

• SHALABHASANA

LIE ON YOUR STOMACH, LEG STRAIGHT, HANDS STRAIGHT. MAKE FIST OF YOUR HANDS AND KEEP UNDER YOUR THIGHS, CHIN ON GROUND. SLOWLY INHALE AND RAISE YOUR BOTH LEGS ( UPTO 30 - 45 DEGREES ). MAINTAIN THE POST FOR A WHILE.EXHALE AND RELEASE THE POSE.

• MATSYASANA/ FISH POSE

LIE DOWN ON YOUR BACK. LEGS TOGETHER HANDS BY THE SIDE OF YOUR NECK. INHALE AND SLOWLY RAISE YOUR HEAD WITH SUPPORT OF YOUR HANDS AND TOUCH THE GROUND FROM CROWN OF THE HEAD. HANDS BY THE SIDE OF YOUR BODY.MAINTAIN THE POSE FOR A WHILE AND RELEASE WHILE EXHALATION.

• SPINAL TWISTING POSE

LIE FLAT ON YOUR BACK.  HANDS  STRETCHED PERPENDICULAR TO THE BODY.

FOLD YOUR RIGHT KNEE. INHALE AND WHILE EXHALATION TWIST YOUR SPINE AND KEEP YOUR RIGHT KNEE TO THE LEFT SIDE OF YOUR BODY AND HEAD TO THE RIGHT. INHALE AND COME BACK. DO THE SAME WITH THE LEFT LEG.

YOGA : SCIENCE OF LIVING

MAHARISHI PATANJALI AND ANCIENT SCIENTIST HAD INVENTED YOGIC SCIENCE FOR BETTER LIVING FOR THE UNIVERSE. PATANJALI HAD WRITTEN 52 ORIGINAL HYMNS IN SANSKRIT LANGUAGE. 

PATANJALI YOGA SUTRAS, THE 1ST SUTRA IS 'ATHAH YOGANUSHASANUM'  i.e. "LETS FOLLOW THE DISCIPLINE OF ONENESS". YOU ARE AN INDIVIDUAL ENTITY OF THE UNIVERSE AND OF THE LIFE. YOGA WORD ITSELF VIBRATES FOR UNITY AND EQUANIMITY OF THE LIFE. IN THE TRUE SENSE, YOGA IS THE SCIENCE OF LIVING.

YOGA CONDEMNS FRAGMENTATION OF HUMAN MIND AND ITS MYTHS. YOGA EXPLORES INTELLIGENCE OF INTEGRITY OF LIVING. IT STARTS FROM DISCIPLINE OF ONENESS OF "I" AND LEADS TO THE UNIVERSE. HERE ECOLOGY AND PSYCOLOGY WORK TOGETHER.

MODERN SCIENCE HAS MADE THE WORLD VERY SMALL AND BROUGHT IT TOGETHER MATERIALLY AND PHYSIOLOGICALLY, BUT MAHARISHI PATANJALI SAID "YOU ARE THE WORLD". 

WE NEED YOGA THAN TODAY THAN ANY OTHER DAY IN PAST. IT IS A SURVIVAL NEED OF THE WORLD. YOGA IS THE ANSWER FOR BETTER LIFE AS IT TEACHES US ABOUT THE HARMONIOUS RELATIONSHIP BETWEEN BODY, MIND AND SPIRIT WELL CONNECTED TO THE INTELLIGENCE OF THE LIFE FORCE.

 YOGA DOES NOT SEEM TO HAVE BEEN USED AS A THERAPEUTIC SYSTEM IN ANCIENT TIMES. YOGA HAS BEEN CONSIDERED AS A SPIRITUAL DISCIPLINE AND RECOGNIZED AS SUCH THROUGHOUT THE AGES BY ALL OTHER SYSTEMS OF PHILOSOPHY. BUT IT IS ALSO NECESSARY TO UNDERSTAND THE YOGA SCOPE IN TERM OF THERAPY.

                                   REALIZING THIS SITUATION, IN 1920'S SWAMI KUVALYANANDA MODERNIZED THE YOGA FOR CURATIVE & PREVENTIVE MEASURES OF HUMAN SUFFERINGS BY MAKING THE SCIENTIFIC INVESTIGATION ON YOGIC EXERCISES. BY THIS HE FOUND THE REAL BENEFITS AND CONTRA-INDICATIONS  OF VARIOUS YOGIC TECHNIQUES.

 "LET'S LEARN AND LIVE  YOGA FOR BETTER TODAY AND TOMORROW."