Urdhva Mukha Svanasana – Upward-Facing Dog
Urdhva Mukha Svanasana – Upward-Facing Dog (urdhva – upward, mukha – face, svana – dog) Practice: Lie down on stomach in Makrasana (crocodile) relaxation posture by placing back of palm over palm, throat resting over it, both feet one foot apart, heels facing each other. From Makrasana, bring your legs together palms beside chest at your last rib cage, fingers spread out little pointing forward, elbows upward and closer to each other. Inhale and gradually raise the chin, chest, abdomen, till your pelvic region. Keep the arms, legs straight and tightened at the knees, balancing at your palms and legs. Distribute the pressure evenly at your back. Do not shrug your back open your chest and widen your shoulder. Stay in this posture for around 10 to 30 seconds, by deep long breathing at your abdomen and chest region. Return back to Makrasana again and relax completely. Benefits: Strengthen respiratory system. Tones lower back and reduce lower back pain gradually. Activates thyroid gland and optimizes it is function. Deep relaxation to abdominal and pelvic region leads to increase auto – immunity. Strengthen entire spine and its muscles. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Ujjayi The Victorious Breath
Ujjayi The Victorious Breath Breath is the fuel that feeds the internal fire, gives it life, keeps the flame going. The vital life energy, prana, is controlled by the breath. In yoga, ujjayi breathing (victorious breath) is used to enrich prana. By breathing through the nose, with the mouth closed, the breath is felt from the throat, producing a hissing sound. This sound of the breath keeps the mind focused. As the mind begins to wander, the sound of the breath keeps bringing you back home and away from the mumbling, bumbling mind. The mind becomes focused and calm as each pose flows into the next in concert with the breath. The breath is the link between body and mind. Practice Sit in a comfortable meditative pose or lie in savasana. Become aware of the natural breathing process and feel the air passing down through the windpipe. Slightly contract the region at the back of the throat as you do when you swallow. Inhale and exhale through the nose with the mouth closed. Make the inhalation and exhalation long, deep and controlled. Practice full yogic breathing and concentrate on the sound. Begin practicing for 3 minutes and progressively work your way up to 10 minutes. 2. Practice as above, but fold the tongue back so that the tip of the tongue presses the back of the soft palate on the roof of the mouth. 3. As you inhale say “sa” to yourself and as you exhale say “ha.” Repeat ten times. Inhalation and exhalation should be of equal duration, smooth and relaxed. 4. Notice your mind wandering as you practice breathing and keep bringing your mind back to the breath. 5. Focus on the exhalation. Notice where your breath normally stops. Increase the fullness of the exhalation. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Surya Bhedana Pranayama
Surya Bhedana Pranayama Sit on Padmasana or any sitting posture by keeping your spine, neck and head straight. Close the eyes. Keep the left nostril closed with your right ring and little fingers. Slowly inhale without making any sound as long as you can do it comfortably through the right nostril. Then exhale very slowly without making any sound through the left nostril by closing the right nostril with the thumb. Repeat OM mentally with Bhava and meaning during inhalation and exhalation. This Pranayama should again and again be performed, as it purifies the brain and destroys the intestinal worms and diseases arising from excess of wind (Vayu). This removes the four kinds of evils caused by Vayu and cures Vata or rheumatism. It cures rhinitis and various sorts of neuralgia. The worms that are found in the frontal sinuses are removed. It destroys decay and death, awakens Kundalini Sakti and increases the bodily fire. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Sitkari Cooling Pranayama
Sitkari Cooling Pranayama Fold the tongue so that the tip of the tongue might touch the upper palate and draw the air through the mouth with a hissing sound. Then retain the breath as long as you can without the feeling of suffocation and then exhale slowly through both nostrils. You can keep the two rows of teeth in contact and then inhale the air through the mouth as before. The practice enhances the beauty of the practitioner and vigour of his body. It removes hunger, thirst, indolence and sleep. His strength will be just like that of Indra. He becomes the Lord of Yogins. He is able to do and undo things. He becomes an independent monarch. He becomes invincible. No injury will affect him. When you are thirsty, practise this. You will be relieved of thirst immediately. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Sitali Cooing Pranayama
Sitali Cooing Pranayama Protrude the tongue a little away from the lips. Fold the tongue like a tube. Draw in the air through the mouth with the hissing sound Si. Retain the breath as long as you can hold on with comfort. Then exhale slowly through both nostrils. Practise this daily again and again in the morning from 15 to 30 times. You can do this either on Padmasana, Siddhasana, Vajrasana or even when you stand or walk. This Pranayama purifies the blood. It quenches thirst and appeases hunger. It cools the system. It destroys Gulma (chronic dyspepsia), Pleeha, inflammation of various chronic diseases, fever, consumption, indigestion, bilious disorders, phlegm, & the bad effects of poison. When you are caught up in a jungle or any place where you cannot get water, if you feel thirsty, practise this Pranayama. You will be at once relieved of thirst. He who practises this Pranayama regularly, will not be affected by the bite of serpents and scorpions. Sitali Kumbhaka is an imitation of the respiration of a serpent. The practitioner gets the power of casting his skin and enduring the privation of air, water and food. He becomes a proof against all sorts of inflammations and fever. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Plavini Pranayama
Plavini Pranayama Practice of this Pranayama demands skill on the part of the student. He who practises this Plavini can do Jalastambha (solidification of water) and float on water for any length of time He who practises this Plavini Kumbhaka can live on air and dispense with food for some days. The student actually drinks air like water slowly and sends it to the stomach. The stomach gets bloated a bit. If you tap the stomach when it is filled with air, you will get a peculiar tympanic (air) sound. Gradual practice is necessary. The help of one who is well versed in this Pranayama is also necessary. The student can expel all the air from the stomach by gradual belching. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Nadi Sodhana Pranayama (cleansing of the nadis)
Nadi Sodhana Pranayama (cleansing of the nadis) Practice
Murchha Pranayama
Murchha Pranayama Sit in your Asana and inhale. Retain the breath. Do Jalandhara Bandha by pressing the chin against the chest. Retain the breath till you expect fainting and then exhale slowly. This is Murchha Kumbhaka as it makes the mind senseless and gives happiness. But this is not suitable for many. #200 Hour Yoga Teacher Training Bangalore#Yoga teacher Training course Bangalore#Yoga course Bangalore
Kapalabhati Pranayama
Kapalabhati Pranayama ‘Kapala’ is a Sanskrit word, it means skull. ‘Bhati’ means to shine. The term ‘Kapalabhati’ means an exercise that makes the skull shine. Sit on Padmasana. Keep the hands on knees. Close the eyes. Perform forceful exhalation followed by passive inhalation. This should be practised rapidly gradually. One will get perspiration profusely. Exhalation plays a prominent part. The head and the trunk should be erect. To start with, you can have one expulsion per second. Gradually you can have two expulsions per second. To begin with do one round in the morning consisting of 10 expulsions only. In the second week, do one round in the evening. In the third week, do two rounds in the morning and two rounds in the evening. Thus every week, gradually and cautiously increase 10 expulsions to each round till you get 120 expulsions for each round. It cleanses the respiratory system and the nasal passages. It removes the spasm in bronchial tubes. Consequently, Asthma is relieved and also cured in course of time. The lungs get proper oxygenation. Carbon dioxide is eliminated in a large scale. Impurities of the blood are thrown out. Tissues and cells absorb a large quantity of oxygen. The practitioner keeps up good health. Heart functions properly. The circulatory and respiratory systems are toned to a considerable degree. #Weekend yoga teacher training course Bangalore#Yoga Classes in JP Nagar, Bangalore#yoga Bangalore
Bhramari Pranayama
Bhramari Pranayama Sit on Padmasana or Siddhasana. Inhale rapidly through both nostrils making sound of Bhramara, the bee, and exhale rapidly through both nostrils, making the humming sound. In the end inhale through both nostrils, retain the breath as long as you can do it comfortably and then exhale slowly through both nostrils. The joy which the practitioner gets in making the Kumbhaka is unlimited and indescribable. In the beginning, heat of the body is increased as the circulation of blood is quickened. In the end the body-heat is decreased by perspiration. By success in this Bhramari Kumbhaka the Yogic student gets success in Samadhi. #200 hour Yoga teacher training certificate course in Bangalore #Yoga course Bangalore #100/200/300/500 hour Yoga teacher training India