Urdhva Padmasana (Scale or Lifted Lotus Pose)
This is the upward lotus pose. Sit in padmasana and keep the palms on the floor beside the thighs. Breathe in and press into the ground, raising the entire body off the ground. Balance only on the hands here and if possible swing the body backwards and forwards on the arms. Lower the body back to the ground and rest. Precaution: Shoulder or wrist injuries. Ankle injury Knee injury. Tight hips or thighs. Benefits: Strengthens the wrists, arms, and abdomen.
Jala Neti(Yogic Nasal Cleansing Technique)
Jala neti preparations First of all, take a neti pot with nozzle that can be easily inserted into the nostril. One teaspoon of salt may be added into half litre of lukewarm water. Now, fill the neti pot with this water. How to do Jala Neti The simple steps and technique of performing Jala neti are being given below: First of all sit in squat or standing having 1 foot distance between legs. Lean forward from the lower back. Tilt the head to the opposite side of the nostril whichever is more active at the moment. Insert the nozzle of the pot into the nostril which is active at that moment. Open your mouth throughout the neti process and try to breathe through it. Let the water flow in through one nostril and out through the other nostril. After finishing half of the water of the Neti pot, put it down and clear your nostril. The same thing should start from other side. After finishing from both side, do forceful exhalation from both the nostrils in all the directions i.e. left & right, top & bottom. Benefits of Jala Neti Daily practice helps maintain the nasal hygiene by removing the dirt and bacteria trapped along with the mucus in the nostrils. It soothes the sensitive tissues inside the nose, which can assuage a bout of rhinitis or allergies. It is beneficial in dealing with asthmatic conditions and making breathing easier. It reduces tinnitus and middle ear infections. It helps abate sinusitis or migraine attack. It can alleviate upper respiratory complaints like sore throats, tonsils, and dry coughs. It can clear the eye ducts and improve vision. Clearing of nasal passages helps improve the sense of smell and thereby improves digestion. It calms the nervous system and the mind. It also helps relieve stress and brings clarity to the mind. People have experienced a reduction in their anger by practicing Jal Neti regularly. It helps improve the quality of your meditation. Jala Neti goes beyond nasal cleansing and helps in aligning your body, mind, and soul. Hence, it should be practiced daily and not only when one has a nasal blockage or cold. Jala Neti precautions The nose should be dried properly after the process. People with high blood pressure should be careful during this part. If one feels dizzy while drying the nose, then it should be done standing upright. Take care that you do not leave any water in the nasal passages as it might cause an infection. Like any other yogic practice, learn it from an expert practitioner.
Trataka (Gazing)
Trataka (Gazing) Gaze steadily without winking with a concentrated mind at any small object, until tears begin to flow. By this practice all diseases of the eye are removed. Unsteadiness of the mind vanishes. Sambhavi Siddhi is obtained. Will-power is developed. Clairvoyance is induced. #Online 200 hour Yoga teacher training Bangalore
Nauli
Nauli This is abdominal churning with the help of rectus muscle of the abdomen. Bend the head down. Isolate the rectus muscle and turn it from right to left and from left to right. This removes constipation, increases the digestive fire and destroys all intestinal disorders. #Online 200 hour Yoga teacher training Bangalore
Basti(Yoga course in India)
Basti This can be practised with or without a bamboo tube. But it is better to have a bamboo-tube. Sit in a tub of water covering your navel. Assume the posture Utkatasana by resting your body on the forepart of your feet, the heels pressing against the posteriors. Take a small bamboo-tube 6 fingers long and insert 4 fingers of its length into the anus after lubricating the tube with vaseline or soap or castor oil. Then contract the anus. Draw the water into the bowels slowly. Shake well the water within the bowels and then expel the water outside. It is known as Jala-Basti. It cures Pleeha, urinary disorders, Gulma, myalga, dropsy, disorders of digestion, diseases of the spleen andbowels, diseases arising from the excess of wind, bile and phlegm. This Kriya should be done in the morning when the stomach is empty. Drink a cup of milk or take your meals when the Kriya is over. This Kriya can be practised while standing in a river. There is another way of doing Basti without the help of water. It is called Sthula-Basti. Sit in Paschimottanasana on the ground and churn the abdominal and intestinal portions slowly with a downward motion. Contract the sphincter muscles. This removes constipation and all the abdominal disorders. #Online 300 hour Yoga teacher training Bangalore
Vastra Dhouti
Vastra Dhouti Practice Catch one end of the cloth with both hands and start swallowing slowly with deep awareness and ease. Drink sips of water along with the cloth if it does not move on smoothly. Make sure that about 20 – 25cms of the cloth is left outside towards the end. After completing, wait for a few seconds, churn the abdomen by movement or agnisara twisting. Lean forward and start pulling out the cloth slowly with ease and relaxation. If the cloth is not coming out easily, wait, take a deep breath and relax, drink a few sips of water and then continue. #Online 300 hour Yoga teacher training Bangalore
Vaman Dhauti
Vaman Dhauti Practice Drink about one and a half liters of lukewarm saline water (about 1% saline) as quickly as you can until you feel like vomiting it out. Churn the stomach by twisting exercises. Stand with feet apart at shoulder width and bend the trunk forward forming an angle of about 80 degrees to the body. Now with the help of the middle three fingers of the right hand, tickle the back of the throat to vomit out (vaman) all the water. Repeat the process of tickling the throat until no more water comes out which may mean that all water has been vomited . With continued practice one can stimulate the vomiting sensation and vomit out the water without using the fingers at the throat. Relax completely in savasana for about 15 to 20 minutes. Have a bland breakfast after about half an hour. #Online 300 hour Yoga teacher training Bangalore
Kapalabhati (frontal brain cleansing breath)
Kapalabhati (frontal brain cleansing breath) Practice Practice rapid breathing with active and forceful exhalation and passive inhalation. During each exhalation, blast out the air by vigorous flapping movements of the abdomen in quick succession. Inhale passively by relaxing the abdominal muscles at the end of each exhalation. Repeat the exhalation as quickly as possible at the rate of 60 strokes per minute. At the end of one minute, stop the practice. Now observe an automatic suspension of breath. In fact, there will be no urge for breathing for a few seconds. Simultaneously the mind may experience a deep state of silence. Enjoy this state of deep rest and freshness. Wait until the breathing comes back to normal. Benefits Brain cells are invigorated. It brings brightness to the face with regular practice. It balances and strengthens the nervous system. It removes the drowsiness from the body. It provides a nice massage to all the abdominal organs. People with digestive problems are highly benefited. It cleanses the lungs and also the entire respiratory tract. It is good for asthmatics and for other respiratory disorders. #Online 300 hour Yoga teacher training Bangalore
Jala Neti (Cleaning the nasal passage
Jala Neti (Cleaning the nasal passage) Practice Add about half a teaspoon of salt to a neti pot full of sterile lukewarm water. Stand with the legs apart. Hold the neti pot in your right hand. Insert the nozzle of the Neti pot into the right nostril. Keep the mouth open and breathe freely through the mouth. Tilt the head first slightly backwards, then forwards and sidewards to the left so that the water from the pot enters the right nostril and comes out through the left by gravity. Allow the flow till the pot is empty. Repeat the same on the left side. To clear the nasal passages of the remaining water, blow out the water by active exhalation through alternate nostrils as in Kapalabhati. #Prenatal, Mudra Therapy, Yoga Chanting & Meditation certificate Course Benefits It helps to clear nasal passages. Removes cold, hypersensitivity, headache, sinusitis, bronchitis and stimulates olfactory nerves. #200 hour Yoga teacher training certificate course in Bangalore
Sutra Neti
Sutra Neti Practice Insert the blunt end of a thin soft rubber catheter horizontally into the right nostril. Gently push it along the floor of the nose until the tip is felt in the back of the throat. Insert the right index and the middle finger through the mouth arid catch the tip of the catheter at the back of the throat. Pull it out through the mouth and gently massage the nasal passage by catching the two ends of the tube. Remove the catheter through the nose. Repeat on the left side. #50/100/200/300/500 hr Yoga teacher training certificate course Bangalore Benefits Clear the nose and pharynx. Tremendous will power increases in process of catheter insertion. Desensitizes to dust pollution etc. in nasal allergy patients. #Prenatal, Mudra Therapy, Yoga Chanting & Meditation certificate Course