Celebrate Yoga, Celebrate Life!

What do I need to get started on Yoga?

To get started with Yoga, you need to do as follows:

Time for practice - Actually, anytime is suitable if your stomach is empty.

Considering our schedules, the time early in the morning is most suitable for

Yoga practice. The evening time about 4 hours after lunch is also suitable

for practice. Practice the sessions continuously.

Place - The place where you are going to practice must be spacious, airy,

pollution-free, warm and without bright lights.

Accessories Used - You can use a carpet or a mat to practice Yoga.

Position - As explained in ancient texts, you should face either east or north

during Yoga Practice. Please be sure that the telephone, television, doorbell

or other things are switched off so as not to disturb you during Yoga

practice.

Clothes - Do not wear tight clothes, but loose clothing during Yoga practice.

You should be physically fit to practice. (Please confirm this from your

physician before starting this Yoga practice)

Tip - Do Yoga under the guidance of an experienced Yoga expert.

I am already doing Gym Training, why do I still need Yoga?

Yes, if you need a flexible body and cool and calm mind, you should perform

yoga because Yogic practices help relieve both physically and mentally, while

Gym Training is only for body and muscles.

I have never done Yoga and am not flexible. Can I do yoga?

Yes, you should perform Yoga. If you can walk through the door, you’re

flexible enough to do Yoga. Yoga is not about being physically flexible. It is

about being willing to find the truth about where our bodies and minds are

right now, and to begin to work from there. Also, everyone’s body is

different. So just because some people cannot touch their toes, does not

mean that they’re not flexible. It might simply mean that their unique

skeleton restricts that movement. There is nothing good or bad about that.

Tip - Always perform Yoga under the guidance of a Yoga expert.

Should Yoga only be done in the morning?

Not necessary, but morning time is the best. You can also do yoga in the

afternoon, but your stomach should be empty while doing Yoga. The evening

time about 4 hours after lunch is also suitable for Yoga practice provided no

additional food is taken in between.

Tip - Perform Yoga only on an empty stomach.

I have problem in concentration, can I still learn to meditate?

Yes, you should learn meditation. Just follow these step to meditate:

1. Listen to your breathing.

2. Sit as comfortably as you can.

3. Close your eyes and try to not move a single muscle.

4. Use a mantra.

Once you get comfortable with sitting still and can listen to your breathing

for extended periods of time without difficulty, try to introduce a mantra.

A mantra is a repeated word or phrase that helps you focus. During your

meditation session, repeat your mantra over and over.

Tip – Start with 2 minutes of silence and gradually take it to 10 minutes.

Yoga and Improved Mood

It is very well established by research that Yoga has a positive effect on a

person’s mood. Evidence suggests its benefit is similar to that of exercise

and relaxation techniques. “Feel good” chemicals are released in the body

and they lift depression, giving the person a general feeling of well-being.

When you feel better you are more productive.

One uncontrolled, descriptive 2005 study examined the effects of a single

yoga class for inpatients at a New Hampshire Psychiatric Hospital. The 113

participants included patients with bipolar disorder, major depression, and

schizophrenia. After the class, average levels of tension, anxiety,

depression, anger, hostility, and fatigue dropped significantly.

In a study published last year, scientists at the University of California at

Los Angeles and Nobel Prize winner Elizabeth Blackburn found that 12

minutes of daily yoga meditation for eight weeks showed improvement in

stress-induced aging.

In a German study published in 2005, 24 women who described themselves

as “emotionally distressed” took two 90-minute yoga classes a week for three

months. At the end of three months, women in the yoga group reported

improvements in perceived stress, depression, anxiety, energy, fatigue, and

well-being.

Depression scores improved by 50%,

Anxiety scores by 30%, and

Overall well-being scores by 65%.

Initial complaints of headaches, back pain, and poor sleep quality also

resolved much more often in the yoga group than in the control group.

Yoga and Mindfulness Meditation

Students often complain that they face the following problems:

Nightmares

Poor concentration

Low attention span

Going blank during exams

Restlessness and wandering thoughts

Yoga comes to our rescue for myriad difficulties. It advocates mindful

meditation to bring calm and stability to the mind. It is said that the mind is

“chanchal” and it is difficult to control it. Yes, it may be difficult but it is

not impossible. Practicing Mindful Meditation helps greatly.

What is Mindfulness Meditation?

Being “mindful” means bringing all your focus to a certain thing (like your own

breath) and trying to shut out all external and internal stimuli. To feel

centered and to experience stillness and calm.

Introductory courses will invite participants to sit comfortably on cushions

or a chair, with an erect posture and eyes closed. A common exercise is the

"three minute breathing space" which contains key elements of mindfulness

meditation. The first minute is spent focusing on where you are sitting, the

contact between your body and the seat and the sensation of your feet on

the floor. In the second minute the idea is to bring your awareness to your

breath as you let it in and out. The idea is to let your focus rest on one

breath at a time to develop "moment to moment" awareness.

Inevitably, your mind will wander and you must simply acknowledge where it

went and gently bring your attention back to the breath without being

critical that this has happened. Practitioners identify awareness of the mind

wandering as a key insight, because it helps you realize that thoughts can be

seen as phenomena that are separate from you.

The third minute involves expanding awareness from the breath and across

the rest of your body, observing how it feels, but breathing, moment to

moment.

How to begin practicing Mindfulness Meditation?

Choose any time of the day, ideally early morning or just before going off to

sleep, for a three minute exercise. Follow the 3-minute routine and do not

get disheartened if you think it does not work for you. You will succeed with

regular practice. You may increase the time gradually to 4 minutes, 5, 6 and

so on till you attain a 10 minute routine comfortably.

You can also do it whenever you feel stressed or tired, any time during the

course of your day to day routine. It is like recharging your mind the way you

recharge your mobile phone.

Yoga and its International Reach

International interest in Yoga

Indian civilization has made huge contributions to the world and Yoga is one

major gift that our ancestors have left us and the world, as a valuable legacy.

The western world has recognized this wealth and benefitted greatly from

it. Lot of international prominent citizens from all walks of life, practice yoga

regularly. David Beckham, Maria Sharapova, Oprah Winfrey, Shane

Warne, John Wright & Deepak Chopra to name just a few. Several of our

exponents and gurus have taken yoga to foreign shores and taught it to the

world.

Renowned Yoga guru, BKS Iyengar is one such noteworthy name in this

context.

About BKS Iyengar

Famous violinist Yehudi Menuhin wanted to meet him but could spare only 5

minutes to the meeting. Shri Iyengar told him to lie down in Shavasana (lying

on his back), and he fell asleep. After one hour, Menuhin woke refreshed and

spent another two hours with Iyengar. Menuhin came to believe that

practicing yoga improved his playing, and in 1954 invited Iyengar to

Switzerland. At the end of that visit, he presented his yoga teacher with a

watch on the back of which was inscribed, "To my best violin teacher, BKS

Iyengar". From then on Iyengar visited the west regularly, and schools

teaching his system of yoga sprang up all over the world. There are now

hundreds of Iyengar yoga centers.

In 1966, Iyengar published his first book Light on Yoga and it has been

translated into 17 languages and sold three million copies.

3 October 2005 was declared as "B.K.S.Iyengar Day" by San Francisco

city's Board of Supervisors.

In June 2011, he was presented with a commemorative stamp issued in

his honour by the Beijing branch of China Post. There are now over

thirty thousand Iyengar yoga students in 57 cities in China.

Iyengar reported in interviews that, at the age of 90, he continued to

practice asanas for 3 hours and pranayamas for an hour daily.

Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and

Homoeopathy (AYUSH)

AYUSH, is a governmental body purposed with developing education and

research in yoga and other alternative medicine systems. Created in March

1995, as AYUSH received its current name in March 2003.

A number of premier medical institutions, including AIIMS in New Delhi and

NIMHANS in Bengaluru, have ongoing research programmes on yoga.

A quick link for more information is:

http://idy.nhp.gov.in/static/usefullinks

Most of our cricket icons of all generations, like Sachin Tendulkar, Ravi

Shastri, Virat Kohli, Shikhar Dhawan, Rahul Dravid, Yuvraj Singh,

Virendra Sehwag and Bishan Singh Bedi practice yoga regularly.

Yoga and Neuroscience

Can we, as adults, grow new neurons? Neuroscientist Sandrine Thuret

from King's College London, says that we can, and she offers research and

practical advice on how we can help our brains better perform

neurogenesis—improving mood, increasing memory formation and preventing

the decline associated with aging along the way.

And Yoga helps us in these areas….

Boosts Your Mental Faculties

Yoga improves the flow of blood to the brain, so it helps you perform all

sorts of mental functions more easily. This ranges from simple things

involving dexterity and hand to eye coordination, to more elegant tasks like

creativity and imagination.

You might not even notice that these improvements are taking place, but

studies have shown a direct link between them, so you sort of have to trust

that it’s working. On the other hand, you might notice more bursts of

inspiration, or just a keener mind in general.

Any yoga pose can help get you to a better functioning brain, which may be

the number one reason to start doing even a basic yoga routine each day.

Better Memory

Yoga can lead to a better memory, mostly because it is improving your blood

flow, and that improves the blood flow to the brain making it work better.

This is why yoga can be very helpful in staving off diseases like Alzheimer’s

and other mental disorders.

In the short term, however, an improved memory can come in very handy

when trying to place names with faces or remember where you parked.

The padahastasana is one particular pose you can use if getting a better

memory is at the top of your to-do list. It involves bending over so that your

head eventually is near your knees with enough practice.

More Energy

If yoga seems like it would use more energy than it would create, you’re not

looking at it in the right light. When first starting out, yoga may seem like a

challenge, and you may exert a lot of effort just to hold basic poses.

As you continue with it, the poses will get easier, and you’ll actually feel more

refreshed and exhilarated than when you started. There are certain poses

that are meant to help boost your good energy, and help you shrug off

negative energy that is trapped in the body.

Try the utthita trikonasana, utkatasana, and salabhasana poses. Once

completed you should feel better than before, with a flush of energy you can

apply to your next daily task.

Five Common Mistakes Beginners Make

There is no doubt that practicing yoga is a great idea—not only

for your physical body but also for your mental health and overall

vitality.

However, as beginners to this ancient yet currently trendy

practice, one tends to make some major mistakes. The key to

achieving flexibility, strength, and eventually attaining better

health is consistency, practice, and patience.

Some common mistakes beginners make include:

1. Comparing yourself with the person on the next mat

One of the most effective ways to injure yourself in yoga class is to look at

what the person on the next mat is doing and try to match his/her stretch

or reach. We all have different body types and shapes, which vary because

of our genes, age, injuries in the past, the food we eat, and so on. The person

on the other mat might be an athlete, might have been practicing yoga for

years, or is more flexible by birth. But instead of focusing on your own

experience and your own body, if you begin to compare and push your body

where it’s not ready to go yet, you will no doubt make this huge mistake.

2. Comparing your body to how it was a few years ago

Remember how you were when you were six-seven years old? You could do

cartwheels or climb up trees. Now you will have to prepare yourself, calculate

the moves and then slowly, tentatively do such activities. The important issue

is not to compare yourself or your body strength and flexibility to times

gone by. Say to yourself, "At this moment, this is where I am—and I am

taking small steps forward each day towards better health”.

3. Pushing your body too hard without awareness

A common mistake beginners make is when they think "yoga will be a piece

of cake. I have been active always". Although some yoga poses might seem

relatively easy and simple from the outside, they need great practice to

perform correctly. Beginners especially want to push themselves at the

outset, driven mostly by pride and the need to prove themselves fit.

Unfortunately, this leads to soreness the next day. So just carefully listen

to the instructions of the teacher and also to your own body and do not force

yourself.

4. Inconsistency in your practice

Usually, we can't wait to tell our friends about having started yoga. Yet,

eventually and inevitably, daily life comes into play and we get distracted by

work, academic responsibilities, social life, and errands and somehow

practicing yoga falls to the bottom of our to-do list. A few days pass and

then a few weeks and when we finally do go back to starting yoga again, we

are back to square one. A consistent and steady practice—ideally twice or

thrice a week in the beginning—helps the body to gradually open up and move

further into the poses.

5. Getting impatient with your body, falling into despair, and

eventually quitting

After practicing yoga for a while—perhaps a few weeks, a few months, or

even years—we become frustrated. Questions like "why isn't my body able

to perform certain asanas?" and "why can't I touch my toes yet?" crop up.

Eventually, we fall prey to doubt and begin pondering. "Perhaps yoga is not

for me". When in doubt over the effectiveness of yoga, ask yourself how

different is the state of your mind now compared to earlier? Aren't you

more "flexible" in the mind when it comes to stressful situations? Think

about how yoga has helped you relax and breathe better and made you more

aware of your own body and how it functions?

Surya Namaskar & its Benefits

Look after the root of the tree and the fragrant flowers and

luscious fruits will grow by themselves. Look after the health

of the body, and the fragrance of the mind and richness of

the spirit will flow" - BKS Iyengar

Anytime is a good time to do Surya Namaskar

Without Sun, there will be no life on Earth. Surya Namaskar or Sun

Salutation is a gesture of gratitude to the Sun – which is the reason of all

life force on our planet. Surya Namaskar is a set of 12 fixed cyclic

movements (asanas), which bring body, breath and mind together. Surya

Namaskar postures act as a nice link between warm-ups and asanas and can

be done any time when you have an empty stomach. However, morning is

considered to be the best time for Surya Namaskar as it revitalizes the

body and refreshes the mind, making us ready to take on all tasks of the day.

If done in the afternoon, it energizes the body instantly and if done at dusk,

it helps you unwind. When done at a fast pace, Surya Namaskar is an

excellent cardiovascular workout and a good way to lose weight.

Surya Namaskar reduces anxiety and stress before exams

Surya Namaskar postures are energizing, meditative and relaxing. They also

make the body flexible and improve blood circulation. A better blood

circulation helps in prevention of hair greying, hair fall and dandruff, and

also improves overall hair growth. The vital internal organs also become more

functional with better blood circulation.

Surya Namaskar calms the mind and helps improves concentration. Today,

youngsters face a cut-throat competition and should adopt Surya Namaskar

in their daily schedule as it boosts endurance power and reduces the feeling

of anxiety and restlessness, especially during exams.

Surya Namaskar add glow to the face and helps control weight

It is said that Surya Namaskar can do what months of dieting cannot. Hence,

it’s a blessing for health-conscious persons as it not only helps lose extra

calories, but it offers an easy and inexpensive way to be in proper shape by

stretching the abdominal muscles naturally. Some of the Sun Salutation

poses help lose extra fat on belly by stimulating sluggish glands like the

thyroid gland. Regularly practicing Surya Namaskar can regulate irregular

menstrual cycles among women and also helps in bringing back the glow on

your face.

Regular practice develops our intuitive ability and makes us more clear and

focused. The manifold benefits of Surya Namaskar help keep the body

healthy and the mind calm. Thus, a regular practice of Surya Namaskar is

highly recommended by all yoga experts.

Five Basic Positions for Beginners

Yoga is an excellent technique to relax the body and raise flexibility. It’s

also great for toning muscles, and increasing strength. Here you will find

presented five basic positions for finding a good balance of both. Beginners

of yoga should use a yoga mat or carpeted area for their poses. Also,

remember to breathe.

Five Basic Positions

1. The Mountain Pose

Stand with feet slightly apart, shoulders relaxed and

your arms at your side. Breathe in and lift your arms

up and over your head. Your palms should be facing

each other, and your arms should be straight. Reach up

toward the sky with your fingertips. Exhale as you

lower your arms to your sides once more. Your

movements should be fluid and easy. Don’t overextend

yourself, or you’ll hurt your muscles. This move is great

as a warm-up to stretch your muscles.

2. The Child’s Pose

Sit back on your heels with

your shins to the floor. Draw

your chest forward and rest

your forehead on the mat or

carpet before you. Lower

yourself as close to your

knees as you can, and extend your arms out in front of you. Inhale and exhale

as you hold this pose. Like the pose above, this is a great warm-up, or you

can use it as a cool-down after your workout.

3. The Downward Dog Pose

You start in this

position on all fours,

hands directly beneath

your shoulders and

knees directly under

your hips. Move your

hands forward a few

inches and spread your

fingers apart. Press

your palms into the mat

or carpet, and bring

your hips upward into an upside down V position. Your knees should be slightly

bent to avoid locking them and cutting off circulation. Hold this position as

you inhale and exhale three times.

4. The Cobra Pose

You will begin this pose

by lying face down on the

ground with your thumbs

beneath your shoulders

and the tops of your

feet against the floor.

Pushing your hands into

the floor, lift your chest

off of the floor so your

back is curved. Remember, don’t push yourself too hard. Return to the floor,

and repeat the position.

5. The Warrior I Pose

You will begin this pose by standing with

your arms at your sides, like the mountain

pose. Step forward with your left foot so

your feet are about three to four feet

apart. Turn your left foot inward slightly

and your right foot ninety degrees. Bend

your left knee ninety degrees, and

straighten your right leg, and raise your

arms up over your head. Hold this pose for

one minute, or as long as you can manage,

then switch sides and repeat.

Five Weight Loss Positions

Excess weight is a health hazard. Our heart and lungs have to work

harder, the joints take extra strain and all other organs work less

efficiently due to layers of excess fat. A close check on the diet and

sufficient physical activity are a must to ensure optimum weight and BMI

(Body Mass Index). Given here are some yoga postures that help the

body burn fat and make it fit.

1. The Warrior II Pose (Works the abs, hips, and thighs)

This move is similar to the

Warrior I pose. Like the Warrior

I pose, you will begin by standing

with your arms at your sides. You

will step forward with your left

foot, again separating your feet

by about three or four feet. You

will turn your left foot slightly

inward and your right foot ninety

degrees. Bend your left knee

ninety degrees, and straighten

your right leg. This time, instead

of raising your arms up over your head, you will spread your left arm parallel

to your left leg, and your right arm will be parallel to the floor and above

your right leg. Looking out over your left arm, you will hold this pose for one

minute, switch sides, and repeat.

2. The Tree Pose (Works the sides of the abs)

In this pose, you will begin by standing with your arms at

your sides. Place the bottom of your left foot in the side

of your right thigh with your knee bent to the side. Lift

your arms and press your hands palms together in front

of your chest. Inhale and exhale two times then lift your

arms above your head as you inhale a third time, palms

still facing inward and fingers stretched toward the

ceiling. Exhale then inhale and bend your torso to the

left. Inhale, and straighten your torso. Repeat this move

three to five times then switch sides. Please note that

this move requires some balance so please be careful as

you do this move.

3. The Rocking Boat Pose (Works the abs and back)

Sit on the mat or carpet with your knees

bent and your feet flat on the floor. Your

hands should be on your thighs with your

torso and head straight. Lean back 45

degrees, and lift your legs so your feet

point up toward the ceiling about 45

degrees off the ground making a V shape

with your body. Extend your arms so

they’re parallel to the floor. Repeat three

to five times.

4. The Bow Pose (Works the arms, legs, and abs)

Lie on your stomach on the mat or

carpet. Bend your knees and bring your

feet toward your head. Reach around

with your arms, and grasp your ankles.

Lift your shoulders from the floor as

you pull on your ankles. Hold as you

breathe in and out then release.

5. The Side-Stretch Pose (Works the abs, arms, and legs)

Stand and separate your feet a little

wider than your hips. Stretch your one

arm straight up and place the other one

on your knee. Then slowly, in a fluid

movement lower your outstretched arm

over your head while you also bend your

body on the side. Keep your face

upwards towards the sky/ceiling. You

will feel the stretch on the waist. Come

back to standing position slowly while

exhaling. Repeat on the other side.

Things to Remember

Although yoga doesn’t seem as hard of a workout as walking or running, you

still have to remember to stay hydrated and breathe. Also, if you’re more of

a visual learner, you might want to consider taking a yoga class.

Benefits of Pranayam

Benefits of pranayam or breathing exercises are both tangible and

intangible. All benefits of pranayam cannot be written down, there are

lot of subtle changes like mental peace and clarity of thought that occur

in our mind.

For physical and Mental Health

With yogic breathing you can train yourself to breathe more slowly and more

deeply. Generally, we may be utilizing only a small portion of our lung capacity.

With Pranayam, flow of oxygen reaches the air sacs in the lungs, thus

ensuring that it is pumped into the blood and thus to all organs and the brain.

Shallow breathing as opposed to deep breathing does not give us the health

benefits. Deep breathing also helps in:

lowering of blood pressure,

relaxation of body tensions

quieter nerves

reduced irritability & lethargy

better memory & concentration and thus better work output and

in building a better immune system.

Pranayam practice provides freedom from negative and harmful mental

conditions like anger, depression, anxiety, nightmares, negative thoughts etc.

It is recommended to start learning pranayam from a yoga teacher. Establish

a daily routine of yoga breathing exercises. If you want to start on your own,

first start with rhythmic deep breathing to get into the rhythm.

Rhythmic Breathing Technique

Rhythmic breathing involves breathing in a fixed rhythmic pattern where

ratio of inhalation, retention, exhalation and retention is of 2:1:2:1. Do not

hold breathing if you are suffering from blood pressure or any heart disease.

For beginners count while you breathe in four parts:

inhalation 1-2-3-4

pause after inhalation 5-6

exhalation 1-2-3-4

pause after exhaling 5-6

Simply observe the breath, do not force the breath. Initially start breathing

the way you breathe presently but gradually try to increase the depth of

your breathing. Visualize that you are getting positive energy with each

inhalation and each exhalation is taking out toxins from the body. Develop

complete awareness of the rhythmic flow of breath.

Breathe in and out in a measured and harmonious manner. Concentrate on

your breath while you inhale and exhale, enjoy every breath you inhale and

exhale. Free your mind from any tension or worries. Think about the

wonderful gift of life God has given you. Pay good attention to the rhythm

throughout your body.

Practice of Pranayam

This exercise can be done by a person of any age, even by very weak people.

Practice daily for at least 5-10 minutes to begin with.

Ensure stomach is not full, at least 3 hours should have elapsed after your

last meal.

Once this becomes a routine you can graduate to other breathing exercises

like Anulom-Vilom, Bhramri, Kapalbhati and others.

Things to remember about all Yogic Practices

The fundamental philosophy of yoga encourages being non-judgmental and

compassionate to others and ourselves. Yoga is not about perfection or

performing a beautiful pose to show other people on social media. It’s not a

competition of flexibility, nor is it about comparing yourself to the person

next to you in yoga class or achieving a challenging pose found on the cover

of Yoga Journal.

Yoga is about becoming attuned to our individual self — body and mind

— and moving forward from where we are, while letting go of judgment.

The more we do yoga, the more we can recognize that even our own

states can change from day to day, moment to moment.

In yoga practice, poses can be modified based on your own body,

including your degree of flexibility or how you’re feeling that day.

While there are alignment guidelines to help keep postures safe, poses

can and should be tailored to the individual.

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