Sun Salutation

Bhujangasana

Lie on your stomach and place your palms on either side of your chest. Raise your upper body till the navel. Look up. Hold for seven counts and gently come down. (Repeat this entire set seven times.) Caution: People with heart conditions and high blood pressure must not strain while performing these asans. It is recommended that all asans be learnt and practised under the strict supervision of an expert. For more information, you can visit the Dhyan foundation website (www.dhyanfoundation.com)

Ardh Shalabhasana (left leg & right leg)

Lie on your stomach. Extend the right arm forward and the left one backwards. Lift the left leg (as much as you comfortably can), hold for seven counts and bring it down.

Now, extend your left arm forward and the right one backwards. Lift the right leg and hold for seven counts before bringing it back down.

Yaan Asana

Lie on your stomach and extend your arms forward. Now keeping your head parallel to the ground raise your upper body and your legs from the thigh. Hold for seven counts and lower down.

Yoga to prevent hair loss

All forward bending asanas enhance blood circulation in the head and more importantly the crown region. This in turn nourishes the roots of the hair and as a result reduce the occurrence of hair fall.

Adho-Mukha Savasana
 Also known as the downward dog pose, this asana provides good circulation to the head and is known to help relieve problems with the sinuses and the symptoms of the common cold as well. The downward facing dog is a great way to relieve mental fatigue, depression and insomnia.

Apanasana
Apana refers to the prana or energy of you digestive tract that aids in purifying and eliminating toxins. This pose also gives clarity to the mind and relieves constipation.

Vajrasana
Also known as the diamond pose, this asana can be done immediately after eating your food, unlike other yoga poses. Vajrasana is known to not only help with digestion but also help relieve urinary disorders and aids in weight loss and reduces gas in the stomach. 

Utthanasana
The standing forward pose or utthanasana, helps reduce fatigue and stress levels. It is also a great pose to help relieve the symptoms of menopause and improves digestion.

Pavanmukthasana
Pavanmukhtasana or the wind-relieving asana helps reduces gas, and improves digestion. While doing this asana the muscles of lower back are strengthened and it reduces fat around the abdomen and buttocks.

Sarvangasana
This asana  helps  nourish the thyroid gland, which means healthy function of respiratory, alimentary, genital and nervous system.

Apart from yoga asanas, breathing techniques or pranayams also help in beating heair loss. Here are some forms you should include into your regimen:

Kapalbhati Pranayam

This pranayan helps your brain cells receive more oxygen, making it good for the nervous system. It also helps remove toxins from the body and beats obesity and diabetes.


Bhastrika Pranayam
It helps remove excess gas, bile and phlegm in the body and purifies the nervous system. It also preventing all kinds of diseases in the body.

Pavanmukthasana

Pavanmukhtasana or the wind-relieving asana helps reduces gas, and improves digestion. While doing this asana the muscles of lower back are strengthened and it reduces fat around the abdomen and buttocks.

Sarvangasana

This asana  helps  nourish the thyroid gland, which means healthy function of respiratory, alimentary, genital and nervous system.

Sarp asan

Lie on your stomach, with heels joined. Interlock your fingers behind your back. With your head parallel to the ground, raise your upper body. Pull your shoulders inwards. Hold for seven counts and lie back down.

Utthanasana

The standing forward pose or utthanasana, helps reduce fatigue and stress levels. It is also a great pose to help relieve the symptoms of menopause and improves digestion.

Vajrasana

Also known as the diamond pose, this asana can be done immediately after eating your food, unlike other yoga poses. Vajrasana is known to not only help with digestion but also help relieve urinary disorders and aids in weight loss and reduces gas in the stomach.

Apanasana

Apana refers to the prana or energy of you digestive tract that aids in purifying and eliminating toxins. This pose also gives clarity to the mind and relieves constipation.

7 Amazing Reasons Why Partner Yoga Is Great For Your Relationship

Yoga means "union or unification", and that makes partner yoga a perfect recipe for uniting two souls. In 'partner yoga', you and your partner can do the traditional yoga postures together by helping and supporting each other. Whether you share a smooth sailing relationship or have currently hit a rough patch, Partner or couples yoga is an ultimate way to enrich your bonding with your partner.

What’s more? If you are looking for ways to heighten passion in your relationship, then again this is your answer. So, let us find out how practising partner yoga can work wonders for your relationship.

#1. Buries your differences

In partner yoga, you are working together to achieve that perfect posture. When you are working for a common goal, you surely keep your differences apart. And once you reach the desired pose, you not only feel confident about yourself, but also feel triumphant about your relationship.

Cain Carroll, co-author of Partner Yoga: Making Contact for Physical, Emotional and Spiritual Growth, talks about partner yoga and says, "Partner yoga is the medium for building stronger communication and intimacy between human beings in any relationship."

#2. Healing touch

A touch is the first and most primary aspect of partner yoga. It starts with a physical touch and ends with a healing and therapeutic touch. Some people might feel uncomfortable with physical intimacy, but in reality it is the touch that soothes, comforts and relieves pain in humans.

#3. Builds trust

Trust is like a stepping stone in any relationship and if there is no trust, there is no meaning to a relationship. When you attempt the difficult yoga poses, you have to become interdependent on each other. You need to trust your partner to help and your partner will have to trust you. This is exactly when the metaphor “made for each other” comes true!

#4. Unspoken communication

Can you understand what is “unspoken” between the two of you? Well, partner yoga helps you to bridge this divide and brings you closer to one another. Gillian Kapteyn Comstock, a certified yoga instructor, who has been teaching couples yoga for almost a decade says, “Yoga is an excellent medium of expression and growth.” She further adds, “Yoga poses increase the language of intimacy for couples by giving them nonverbal ways of expressing their feelings.”

To maintain the right balance, alignment and remaining focussed for a yoga posture with closed eyes requires emotional and mental unification with your partner. So, after practicing a few poses, you will realise that your dynamics of understanding as a couple has increased.

#5. Sheds ego

The crux of these exercises is to forget the self and amalgamate into each other. It is of prime importance to work together and not against each other. “You rely on each other for the very creation of poses. Postures are dependent on two people showing up for one another and giving equal effort," says Cain Carroll.

“It’s a great metaphor for the nut and bolt aspect of all relationships,” he adds. Thus, you have to work as a team and not as an individual when it comes to couple yoga.

#6. Relieves frustrations

You are likely to be affected by frustrations and negativities, which at times wreak havoc even in a perfect relationship. Partner yoga comes to your rescue and helps you deal with pent up annoyances and exasperations, and give way to a soothing and calming relationship.

"Postures and flow sequences are designed to bring communication into a tangible, physical form and help you witness the dynamic of relationships," says Cain Carroll.

#7. Stronger family connect

Partner yoga is something that can be done not only among couples, but as a whole family also. As yoga instructor, Laura Kasperzak, says, "The happiness and laughter that comes from doing something like this (partner yoga) is undeniable. It connects a couple, it connects friends, and it connects a parent with their child. Regardless of the outcome of the pose, it can’t help but make you smile."

During the yoga, partners laugh, joke and bond themselves with poses. We can then rightly say, “A family that exercises together stays together.”

Source: Yahoo News

Kapalbhati Pranayam

This pranayan helps your brain cells receive more oxygen, making it good for the nervous system. It also helps remove toxins from the body and beats obesity and diabetes.

Bhastrika Pranayam

It helps remove excess gas, bile and phlegm in the body and purifies the nervous system. It also preventing all kinds of diseases in the body.

Laughter yoga burns serious calories

Adho-Mukha Savasana

 -  Also known as the downward dog pose, this asana provides good circulation to the head and is known to help relieve problems with the sinuses and the symptoms of the common cold as well. The downward facing dog is a great way to relieve mental fatigue, depression and insomnia.

Yoga Twist Workout for Back Pain Sciatica Relief

Back pain or Sciatica can be caused by poor postures, injuries etc and can result in sciatic nerve pain, pinched nerves or bulging discs. These simple yoga poses which you can do from your desk or office can help to stretch the back and get instant back pain relief. Lower back stretches and yoga exercises that include spinal twists which is called Ardha-Matsyendrasana are simple workout that can help to treat your back pain.

The Ardha-Matsyendrasana or the half spinal twist is especially an excellent yoga posture if you work at your desk all day. The benefits of half spinal twist include: increase in flexibility of the spine, back muscles, hip and improved blood circulation. If you are suffering from backache, this yoga posture should be a part of your daily exercise routine.

Marjaryasana - A yoga asana for instant relief from backache

Marjaryasana also known as the cat pose or cat stretch is a relaxing pose that helps relieve stress and pent up tension in your back, spine and neck. This asana helps to stretch the spine, beat lower back pain, strengthens the torso and provides a gentle massage to the nerves leaving the spinal column. It also helps open up your chest — helping you breathe better and helps to maintain the proper functioning of the abdominal organs. If you need that little bit of pampering after a tiring day at work, this asana is for you. 

Position yourself on your hands and your knees. Make sure your legs are directly below your pelvis and your hands are directly below your shoulders. Keep your head in a neutral position with your eyes looking at the floor. Now exhale and round your spine towards the ceiling. Make sure you do not change the position of your hands or raise your hips. Lower your head at the neck gently (leave it loose). You should feel a stretch in your back. If you feel pain, stop. Hold this position for about five counts.

Now, inhale and come back to the starting position. Next, bend your back in the opposite direction, driving your navel to the floor. Point your head gently upwards. You will feel a stretch in  your spine. Hold this position for a few counts, and come back to the starting position. You can do this as many times as you feel comfortable. About five times should help you feel better.

Tip: Do not do this pose if you have a spine or knee injury.

5 yoga poses that will re-energize you, calm you, and give you a mini dose of that yoga-glow before you head out.

Standing Forward Bend

Ever flip your head over to blow dry the underside of your hair and when you flip back over your face looks kind of rejuvenated and amazing? Yup, that's exactly what we're talking about here. Standing Forward Bend will help you look and feel refreshed. Folding forward over your legs sends fresh blood and oxygen to your head and face, giving your cheeks a nice flush. It also calms the brain, reduces fatigue, and reverses the weight of gravity on the spine, bringing relief to tense back muscles -- all of which you'll likely need at the end of a crazy week.

Downward Facing Dog

Downward Facing Dog is an all-around energizing pose. In fact, B.K.S Iyengar, the founder of Iyengar Yoga, says that this is THE pose to do when you're exhausted, as it relieves fatigue and brings back lost energy. It's also a great pose to prepare for a night spent in heels as it specifically stretches areas like the hamstrings, calves, and Achilles tendons that can become tight from wearing high heels or standing for extended periods of time. Not wearing heels? It also strengthens and tones the arms, relieves tension in the shoulders, and lengthens the spine all of which will help you feel good before you head out.

Bridge pose

Bridge Pose Sitting at a computer all day can contribute to rounded shoulders and back pain. Bridge Pose is a backbend that stretches the spine and opens the chest, neck, and shoulders to counteract this daytime slumping. Going to dinner? It also stimulates the abdomen and improves digestion. Looking for love? Backbends are heart openers -- a great way send out just the right vibes.

Seated Spinal Twist

Wake yourself up and pre-detox with Seated Spinal Twist. This simple twist energizes the spine and stimulates the internal organs, encouraging detoxification. If you're planning on having a few drinks, why not flush out toxins with this easy twist? Seated Spinal Twist also stretches the back and neck muscles which feels great after a long, stressful week that's likely led to some serious muscle tension.

Sit & Breathe

Relax and feel confident by -- yes it's this simple -- breathing! Sit in a comfortable cross-legged position (try sitting on a pillow to elevate the hips). With your spine tall and eyes closed, breathe through your nose, inhaling to a count of five and exhaling to a count of five. While not exactly a "pose" controlled breathing (called pranayama) is extremely balancing and helps to calm your thoughts. It also allows you to take a minute to check in with yourself, something we don't often make time to do during the week.
TIP: Try taking 10 deep breaths in each pose as a way to re-energize and feel your best before you head out for the night. You won't regret it! 

7 Yoga Styles to Fit Every Body and Mood

Vinyasa 
What it is: You'll "flow" from pose to pose in this vigorous style that will likely leave you feeling sore the next day and strong the day after. 
What it's good for: Building strength - in limbs and core - and building up a sweat. Breathing with your movement will help you release tension, stretch farther, and manage discomfort. 

Bikram 
What it is: If striking a pose in a 105-degree yoga studio sounds like what you need, check out Bikram - sometimes called "hot" - yoga. The practice has 26 poses and is focused on building strength and flexibility from head to toe, while "flushing toxins" through copious sweat. 
What it's good for: Increasing flexibility, sweating, recovering from injury, sweating.

Iyengar 
What it is: Props - like straps, blankets, blocks, and cushions - are commonly used in this gentle yoga practice where mastery of the basics are encouraged before students move on to more advanced variations of the poses. 
What it's good for: Precise alignment is key in this style, which can help improve posture or recover from injury.

Restorative 
What it is: Lying still can sometimes be hard work. This gentle, meditative practice will help you relax and release tension to bring your body back to a more energized state. 
What it's good for: De-stressing, releasing tension, relaxing - slowly, gently, and thoroughly.

Prenatal 
What it is: A gentle hatha practice modified to accommodate growing bellies and changing bodies. 
What it's good for: Building or maintaining strength, flexibility, and circulation throughout pregnancy without the discomfort of many high-impact activities

Paddle Board 
What it is: Yoga on a paddle board? You better believe it! The gentle rocking makes finding the balance in a pose more of a challenge, but if you fall in, all you get is a bit wet. 
What it's good for: Finding balance, relaxing, and enjoying the soothing feeling of being on top of the water.

Hatha 
What it is: Expect a slower-paced class, that gently moves you through basic poses combined with meditation and breathing. 
What it's good for: While it can help you relax and de-stress at any time during the day, it can also be a good style to practice as you prepare for bed.

Source: Yahoo News

Progressive Yoga

What It MeansProgressive yoga is a combination of Raja yoga, Ashtanga Vinyasa Yoga, and individual creativity. It is usually attributed to US-based yoga guru David Kyle. He was inspired by the yoga workouts of Sri K Pattabhi Jois and Larry Schultz. “Combining the knowledge of strength and conditioning science with yoga principles and practice, progressive yoga is tailored differently to suit your personal fitness needs, without involving competitive elements that contradict yoga’s most basic principles,” says progressive yoga instructor Praveen Tokas.

What You LearnYou are taken through correct limb positioning and associated yogic breathing. These two techniques help you to stretch the right muscles and eliminate the chance of injury. 

How It WorksPostures are placed in sequential order to provide a flow practice based on specific transitions that are to be complemented in a specific number of poses. It is usually a six-week programme that teaches the foundations of a safe and effective yoga practice. Each week will build upon concepts and postures learned the previous week. The instructor uses pranayama, asanas and meditation in combination. “Asanas that stretch, strengthen and stabilise the physical body are the focus,” says Tokas.

BenefitsThe benefits of this practice are many. Injury prevention for better mobility; increased strength, power, endurance, and balance and co-ordination for optimum functional health; improved body composition; increased focus and concentration.

DangersThere are no such dangers or contra-indications of progressive yoga as long as you respect your physical capabilities and inform your teacher about any previous or current injury.

Suitable ForCouch potatoes to athletes and everyone in between. The important thing is to practise progressive yoga with a certified teacher and to respect your physiological capabilities. 

Balasana

Also known as the child’s pose, this aasana is a calming and restorative in nature. It allows you to relax and stretches out your arms, lower back and spine. Since this pose relaxes you it is best to beat stress and relieve gastrointestinal symptoms related to the condition. So, after that tiring day at work, this is the best aasana for you. (Read: Feeling stressed? Try these natural remedies)

Steps to do this pose: Start with your knees on the floor, now rest your buttocks on your feet. Make sure your back is straight and your hands are resting on your knees. Now exhale, and while using your hands as support, slide down and forwards into the child’s pose. Once here, breathe in and out slowly. Just relax and let your body calm down. The goal is to have your forehead touch the ground, but if you can’t do not push yourself. Hold this pose for as long as you are comfortable. Now to come out of this pose inhale and use your hands to push up your upper body. Rise slowly and try not to put too much pressure on your back.

Tips to remember: If you suffer from acidity, are pregnant or have a lower back injury do not do this pose.

 

Noose pose or pasasana

Highly beneficial for menstrual discomfort, sciatica, mild back, shoulder and neck pain, pasasana is also known as the noose pose for the type of twist one is in while doing this pose. The aasanastretches the muscles of the back, ankles and groin.

It stimulates the uterus and improves digestion and beats constipation. Moreover it helps relieve lower back pain that so many of us experience during our periods.

Steps to do this pose:

• Start by standing tall, with your hands in the namaste position.
• Keep your feet together with your back straight.
• Now bend your knees and squat such that your buttocks are resting on your calves.
• Exhale and stretch your right hand over your left knee such that your forearm passes over your shin.
• This will cause your back to twist. Take your free hand behind your back and clasp the other hand.
• Either you could interlock the fingers of both your hands or hold the wrist of either hand.
• Hold this position for ten to fifteen minutes while breathing gently. To get out of the pose, release one hand and slowly twist out of the position.

Tip: Do not do this pose is you suffer from a knee, back or neck injury.

Camel pose or ustrasana

Especialy good to treat respiratory ailments,  mild backaches, fatigue and anxiety, the camel pose is perfect to relieve menstrual discomfort. Just like the bow pose this aasana also stretches the front of the body, ankles, thighs, groin, abdomen and chest.

It stimulates the abdominal organs, increasing the blood flow to the uterus helping it heal faster. It also relieves back ache and helps your body relax.

Steps to do this pose: 

• Kneel on your yoga mat and press your shin onto the floor, such that it is flat against the mat.
• Now place your hands on either sides of your pelvis, with your fingers pointing downwards.
• Make sure your palms are resting on the top of your hip bone. This will help support your back when you bend backwards.
• Next, push your tail bone downwards and forwards while keeping your upper body upright. Inhale and tilt your head back, with your chin pointing to the sky.
• Gently lean back forming a inward arch in your back.
• Now place your palms on the soles of your feet for added support.
• You should feel a stretch right from your chin down to your belly or groin. Hold this pose for fifteen to twenty seconds, exhale and come back to your original position.

Tip: Do not do this pose if you have neck of back pain, high blood pressure or suffer from migraines.

Fish pose or matsyasana

This pose, just like the dhanurasana, is great to beat fatigue, menstrual pain, anxiety etc. But the best part about this pose is that it gives you that natural glow. It also stretches out the muscles of the back, neck, chest and legs giving you instant relief from muscle aches and pains associated with menstruation. This pose helps stimulate the organs of the stomach and abdomen, fighting indigestion, gas and that feeling of bloating.

Steps to do this aasana:

• Lie flat on the floor with your knees bent and your feet flat on the floor.
• Now straighten your legs, place your arms on either side.
• Raise your hips, one side at a time and place your hands under each hip.
• Bend your elbows and push your upper body off the floor, remember to exhale as you do this.
• Only raise your chest, and tilt your head backwards. Hold this pose for five counts and inhale as you rest your back back on the floor.

Tip: If you suffer from high blood pressure or have neck/back pain, avoid doing this pose.

Bow pose or dhanurasana

This pose is excellent to beat constipation and respiratory ailments. Moreover it helps relieve backache, fatigue, anxiety and most importantly menstrual discomfort.

The aasana, distinctly bow like in structure, stretches the entire front of the body and gives that extra stretch to your ankles, thighs, groin, abdomen, chest, throat and the muscles of your buttocks.

It also helps improve posture, thereby beating lower back pain and strengthens the back muscles. Another added advantage is that since the pose causes you to put all your weight on your navel, it stimulates the organs of the abdomen. This stimulation helps ease cramps and regulate the flow of blood to and from the uterus – relieving the pain and bloating feeling one normally feels during this time.

Steps to do this pose:

• Lie on your stomach on a yoga mat, keep your feet hip width apart and place your arms by your side.
• Now bend your knees and stretch out your hand to hold your ankles.
• Now, breathe in and raise your body from the front, such that your chest is off the ground.
• At the same time lift your thighs off the ground as well.
• Try to keep your body and breathing stable. Hold this pose for fifteen to twenty seconds before returning to your original position. Remember to exhale when you release your ankles.
• This is a relaxing pose, so just enjoy the stretch and do not over do it.

Tip: Do not perform this pose if you have a neck or back injury, are pregnant, have had recent abdominal surgery or have high blood pressure.

Yoga for Diabetes

Diabetes is catching up fast as one of the deadliest diseases afflicting us.

With more and more people turning to alternative therapies for recovery, yoga is fast becoming a viable option for treating the same. Here are some quick postures to aid in eventual relief.

1. Downward Facing Dog Pose

Though fairly easy to perform, this posture offers benefits far beyond its simplistic implementation. It helps to alleviate hypertension and the effects of type 2 diabetes.

a. Step One

Stand on your knees and hands and slowly lift your hips up in the air, while you exhale sucking your stomach in.

b. Step Two

Keep your spine straight, hands outstretched, knees straightened and your palm as flat on the ground as possible.

c. Step Three

Let your head hang freely and keep your eyes at your navel.

d. Step Four

Hold this position for a couple of breaths and exhale as you relax into your starting position.

2. Big Toe Pose

One of the most basic yoga poses, this exercise aids in improving digestion and liver functioning. Since diabetes results mostly in renal failure, practicing this posture on a regular basis might improve chances of bypassing kidney-related diseases.

a. Step One

Stand with your feet apart, keeping your thigh muscles relaxed and gradually bend down to touch your toes, inhaling as you go.

b. Step Two

Take care to keep your hips in an upright position, your knees bent and your elbows folded. Place your index finger between the toes and hold this position for some time.

c. Step Three

Exhale as you begin to stand upright, releasing the tension in your spine and returning to your starting position.

3. Triangle Pose

This position is particularly helpful in strengthening the spinal column and the abdominal area, thereby promoting greater insulin production. Greater insulin levels result in a marked reduction of Type 2 diabetes.

a. Step One

Stand with your left foot in front of the right one. Make sure your knees are straight.

b. Step Two

Bend to touch your left foot with your left hand. Then slowly turn your torso in the diametrically opposite position, with your right hand reaching for the sky. If your balance is unstable, you can take the support of the wall.

c. Step Three

Hold this outstretched position for a couple of breaths and then slowly exhale and reach your relaxed position.