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Hypoventilation, how you will manage by hatha yoga practices.

  Hypoventilation is breathing that is too shallow or too slow to meet the needs of the body. If a person hypoventilates, the body’s carbon dioxide level rises. This causes a buildup of acid and too little oxygen in the blood. A person with hypoventilation might feel sleepy. The kind of breathing generally practiced in most hatha yoga classes is called Ujjayi breathing, which loosely translates as “victory” breathing. This is not to say that the quality of the breath should be aggressive, but rather that there is a steadiness, resonance, and depth to it.

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April 26, 2022 No Comments

Function of diaphragm in respiration

  Upon inhalation, the diaphragm contracts and flattens and the chest cavity enlarges. This contraction creates a vacuum, which pulls air into the lungs. Upon exhalation, the diaphragm relaxes and returns to its domelike shape, and air is forced out of the lungs.

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April 26, 2022 No Comments

Why yoga student should know about “ human Physiology”

  Through the study of anatomy in yoga teacher training, you will acquire a deep understanding of the execution and alignment of asanas. An awareness in yoga anatomy and physiology will add credibility to your teaching and will be very helpful to your prospective yoga students.

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April 26, 2022 No Comments

How to Register with Yoga Alliance USA

How to Register with Yoga Alliance How to Register: Step-by-Step Instructions for Teachers Looking for a little more assistance with the Registered Yoga Teacher (RYT®) registration process? Follow these step-by-step instructions: Create an Account / Access Your Account If your Registered Yoga School (RYS®) created an account for you, you should have received an email inviting you to register with Yoga Alliance®, with a link to reset your password and access your account. Alternately, you can create an account yourself. Enter your basic information (name, email, password) to create a new account. Either way works and will lead you to Step 2, below! Submit Your Training Program Information From your new account dashboard, click on “Register Now” under Teacher Registration. Select your desired designation to show the registration Requirements for that designation Enter your training program details: Select the designation of the training you completed. Enter the start and end date of the training. Identify your RYS. Enter the name of the school where you completed your training. Select your RYS from the list of schools. If you are registering as RYT 500 and your RYS appears as invalid, please confirm whether your school is a RYS 300 or a RYS 500. Upload an electronic copy of your certificate. Browse for your file. The file size of your certificate may be up to 12 MB and must be in an acceptable format (PDF, JPG, GIF or PNG). Send Request. Use the “Send Request” button to submit your Program Confirmation Request to your RYS. Enter your teaching hours: Except for RYT 200, all designations require teaching hours for registration or upgrade. The teaching hour Requirements for the designation you selected will be shown in the teaching hours section. Please note teaching hours must be entered with a start and end date after the completion of your first RYS training program. You can enter teaching hours in groups by date range or class type. Wait for RYS Confirmation Your RYS must confirm that you completed training. When you submit your Program Confirmation Request your RYS will be notified. Once someone from your RYS confirms you completed the school’s yoga teacher training program, you will be notified via email and invited to complete your registration. Pay Fees When you’re ready to complete your registration, login to your account to pay your membership fees. Click the green “Pay Now” button to submit payment by credit card or PayPal (we do not accept checks, cash or money orders). Review Your RYS Once your payment has been processed, click the “Review Now” button to complete a survey of your RYS. If you do not complete the review immediately after submitting your payment, you can return to your dashboard and the “Review Now” button will appear. Your registration is not complete until you have filled out a review of your training. Publish Your Profile You must publish your profile in order to appear in the Yoga Alliance Directory. You will be prompted to edit your profile when you complete your review. To edit your profile at a later time, use the My Profile link on your teacher dashboard. Set your privacy settings to public, including your first and last name. 6. How to review school                                       

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April 26, 2022 No Comments

How to Register: Step-by-Step Instructions for Teachers

STEP 1. Create an Account / Access Your Account 1A. If your Registered Yoga School (RYS®) created an account for you, you should have received an email inviting you to register with Yoga Alliance®, with a link to reset your password and access your account. 1B. Alternatively, you can create an account yourself. Enter your basic information (name, email, password) to create a new account. 1C. Either way works and will lead you to Step 2, below. STEP 2. Submit Your Training Program Information 2A. From your new account dashboard, click on “Register Now” under Teacher Registration. 2B. Select your desired designation to show the registration Requirements for that designation 2C. Enter your training program details: 2D. Select the designation of the training you completed. 2E. Enter the start and end date of the training. 2F. Identify your RYS. Enter the name of the school where you completed your training. Select your RYS from the list of schools. If you are registering as RYT 500 and your RYS appears as invalid, please confirm whether your school is a RYS 300 or a RYS 500. 2G. Upload an electronic copy of your certificate. Browse for your file. The file size of your certificate may be up to 12 MB and must be in an acceptable format (PDF, JPG, GIF or PNG). 2H. Send Request. Use the “Send Request” button to submit your Program Confirmation Request to your RYS. 2I. Enter your teaching hours: 2J. Except for RYT 200, all designations require teaching hours for registration or upgrade. The teaching hour Requirements for the designation you selected will be shown in the teaching hours section. Please note teaching hours must be entered with a start and end date after the completion of your first RYS training program. You can enter teaching hours in groups by date range or class type. STEP 3. Wait for RYS Confirmation 3A.Your RYS must confirm that you completed training. When you submit your Program Confirmation Request your RYS will be notified. Once someone from your RYS confirms you completed the school’s yoga teacher training program, you will be notified via email and invited to complete your registration. 3B. Pay Fees 3C. When you’re ready to complete your registration, login to your account to pay your membership fees. Click the green “Pay Now” button to submit payment by credit card or PayPal (we do not accept checks, cash or money orders). STEP 4. Review Your RYS 4A. Once your payment has been processed, click the “Review Now” button to complete a survey of your RYS. If you do not complete the review immediately after submitting your payment, you can return to your dashboard and the “Review Now” button will appear. Your registration is not complete until you have filled out a review of your training. STEP 5. Publish Your Profile 5A. You must publish your profile in order to appear in the Yoga Alliance Directory. You will be prompted to edit your profile when you complete your review. To edit your profile at a later time, use the My Profile link on your teacher dashboard. 5B. Set your privacy settings to public, including your first and last name.   BY VISUAL IMAGE STEP – 1 STEP – 2 STEP – 3 STEP – 4 STEP – 5 STEP – 6 STEP – 7 *****

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April 26, 2022 No Comments

Yoga question and answer

1. Define ‘teaching’ according to Yoga perspective of view. To share the step by step knowledge of the holistic yoga practice by making students understand with valid examples, for them to practice and understand the technique of union of body and mind. 2. Write the meaning for term guru and master and teacher and instructor. The mentor who explains the students the method of yoga practice with commitment.(S)He stands out as an example of high disciplined master for their students to walk behind their trail. 3. What kind of space needed for hatha yoga practice? A breathable space with a peaceful atmosphere with plants and yogic symbols in a clean ventilated room . 4. What type of “light or brightness’ need for Vinyasa yoga? Moderate lighting is sufficient for vinyasa yoga since it is dynamic. Dim light is only used for relaxed practices. 5. How and what types of music should be used in difference intensity of hatha yoga Class. For moderate and dynamic yoga we must avoid music as its a source of distraction. But for gentle yoga we can play smooth beats like  meditation music. 6. What type of yoga mat is good for asana practice? A 6mm-10 mm thickness and with 183cm* 61cm dimensions made with natural rubber is the best yoga mat for practice. 7. Write what kind of attire ideal for Vinyasa yoga. Loose clothing are ideal for dynamic practices to avoid blood clotting. 8. Write what kind of attire ideal for hatha yoga. For moderate hata yoga practice we can prefer tight or loose fit up to ones interest. 9. Write reasons why we should be in ‘bare feet’ in yoga class. Its definitely uncomfortable to practice with shoes on and is considered unclean and disrespectful to practice with slippers on. Moreover with bare foot the practice has better grip. 10. What time student should arrive and depart from yoga class. Students must come to class before the teacher and leave after the class has completely ended. To leave in between they must leave the class silently after informing the teacher without disturbing other students. 11. Where will you allocate in class room, if students with injuries, pregnancy, physical limitations, and with balancing problem. For students with special body conditions we can accommodate a space for them beside the wall and make sure they are visible to the teachers eyes in case of emergency. 12. How to place “master’s mat” in class room. The masters mat is at the front of the class with one horizontal and vertical mat on the floor to demonstrate in various directions. 13. Why we chant ‘om’ beginning of class. Write the meaning of ‘om’. Om is said to be the celestial sound that resonates through living forms. We chat om before the class to enhance ourselves with the cosmic resonance. 14. How should be the voice and tone for hatha yoga class? The voice and tone for a moderate hatha yoga class should be in a soft pace. 15. How should be the voice and tone for Vinyasa yoga class? The tone for a dynamic class must be steadfast with short breaks in between and a bit commanding. 16. How to enquire new students. List out the six questions which you going to ask. Ask for their Personal Information ● What motivated them to sign up for yoga classes ● Are you suffering from a medical condition? ● Have you had surgeries in the past? ● Are you capable of performing exercises? ● Which yoga exercises feel the most comfortable for you? ● Which movements make you feel good or bad? 17. Write levels of yoga classes. Beginners – for those who are very new to yoga need help in understanding basic workout and instructions. Intermediate- Those who are done with the basics and can try doing little more difficult poses. Advanced- those who are well trained and are capable of doing any poses but want to do group practice. 18. Who is not deserved for advanced level yoga class? Students with unstable mind and with body ailments must not practice advanced poses. 19. Write about ‘in – the – flow demonstration. In the flow demonstration requires a steady body and mind to remember the asana sequence and demonstrate it without any jittery body movements. 20. How the ‘knees’ should be in tadasana. The knee caps must be engaged and pulled up. 21. How the ‘hips’ should be in tadasana. The hips must be squared facing the front and steady. 22. How to touch students while teaching asana. After asking their permission we can touch them and adjust their pose with firmness and not too rough. 23. How to develop ‘practice teaching visual observation’ skills. Learning the anatomy of the body can help us think which part of the body we must observe for each asana. 24. Write about social marketing. We can market our yoga classes using social media and websites, or through word of mouth and pamphlets. 25. Define kinesthetic learning style. Kinesthetic learning style involves visualization of the bones and muscles stretching, twisting and contracting in the body on doing a pose. 26. Write about safe biomechanics. Safety is in essence using good form when exercising, which, if you think about it, is applying correct biomechanical principles: if you are applying good force, your form and movement will also be good, which greatly reduces the risk of injury. 1) Why yoga student should know about “anatomy and physiology” An understanding of anatomy is key for the safety and development of your students. Integrating this knowledge can encourage injury prevention and facilitate the healing process. 2) Function of diaphragm in respiration. Upon inhalation, the diaphragm contracts and flattens and the chest cavity enlarges. This contraction creates a vacuum, which pulls air into the lungs. Upon exhalation, the diaphragm relaxes and returns to its domelike shape, and air is forced out of the lungs. 3) What is the breathing pattern we should adopt for forward bending

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April 26, 2022 No Comments

Karuna Yoga Vidya Peetham – Affiliated Schools

Karuna Yoga Vidya Peetham certified teachers running yoga schools are eligible to become Karuna Yoga Affiliated Schools. An affiliation membership provides additional support to teachers and studios, helping to unify teachers and centers in order to contribute more effectively to the development and promotion of yoga. With our proven yoga business model and support, Karuna Yoga Affiliated Studios receive a head-start, enabling them to grow to their full potential. Our goal is to support affiliated teachers in making yoga their lifestyle as well as a successful and fulfilling career. Benefits of Karuna Yoga Vidya Peetham Affiliation •Use of the Karuna Yoga logo, a registered trademark that provides a  unifying identity to yoga teachers who choose to meet the affiliation standards.  This logo is a stamp of approval, indicating the quality and high standards that are met by affiliated teachers. •Benefit from Karuna  Yoga network’s free marketing exposure and goodwill. •Receive guidance and support in class structuring and crisis management as well as client relationship building, renewal strategies, and reputation building strategies. •Guidance in fulfilling professional and legal requirements. •Receive a set of requirements and standards to ensure that your Karuna Yoga Affiliated Studio is associated with quality and integrity. •Flat yearly fees rather percentage-based fees structure •Follow a proven and time-tested business model from a reputed yoga institution, which will help you avoid costly starter’s mistakes and avoidable financial losses. •Tutoring to help your website rank at the top of  Google search results for a yoga studio in your area. This will save a lot of your advertising costs. Karuna Yoga Vidya Peetham Affiliation Costs We choose a low charge as we understand that high fees may deter many eligible and deserving candidates from opening their own yoga studio. However, our modest fees do not imply low-quality support. We believe in long-term mutual benefit and collaboration, so we have created a price structure that is very affordable. Yearly Fee: USD 1000 Karuna Yoga Vidya Peetham Affiliation  Application Process To apply to become a Karuna Yoga Affiliated Studio, you can contact us at drkarunayoga@gmail.com

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April 26, 2022 No Comments

Traditional and Modern Hatha Yoga Approach

What is Hatha Yoga? The Hatha Yoga Pradipika is compiled by Yogi Swatmarama, an outstanding personality among many authorities of Hatha Yoga i.e. Goraknanath, Gheranda and Srinivasa Bhatta. Meaning of term Hatha Yoga The term Hatha is a combination of two big mantras, i.e. Ha & tha where Ha represents mind, the mental energy.  That represents prana the vital force.  So Hatha yoga means the union between the pranic and mental force.  This is the awakening of higher consciousness. In another description, ‘Ha’ means sun; ‘tha’ means moon “This is a symbolic of the twin energy forces which exists in everything.  It represents the forces of mind, prana or vitality. As in yoga, life and consciousness are known as Purusha and Prakriti and in Tantra they are called Shakti and Shiva, similarly in Hatha yoga they are known as Ida and Pingala. Objective of Hatha Yoga The main objective of Hatha Yoga is to create an absolute balance of the interacting activities and processes of the physical body, mind and energy. When this balance is created the impulses created give a call of awakening to the control force (shushmna nadi) which is responsible for the evolution of human consciousness.  Therefore it considers Hatha Yoga as the preliminary practice of Raja Yoga or Patanjali’s Ashtanga Yoga. Basic Hatha Yoga Practices Hatha yoga, involving asanas (yoga postures), pranayama (breathing practices), Shat-Karma (internal cleansing techniques), Bandhas (muscular locks and contractions), and Mudras (hand gestures and seals). What is Traditional Hatha Yoga? The Guru-Shishya parampara has been an inevitable part of education in ancient Indian culture. This involved the tradition of a living and learning relationship between the Guru and the Student (Shishya), signifying the emotional, intellectual, and spiritual bonding between them. Traditional Hatha Yoga involves the practice of: Asanas (postures) Pranayama (breathing techniques) Shatkarma (six action/purification methods) Yoga Nidra (psychic sleep meditation) Bandhas (muscular locks and contractions) Mudras (hand gestures and seals). Dhyana (meditation) Trataka (candlelight and gazing meditation) There are many hatha yoga styles which exist in modern day among that, Traditional Hatha Yoga, Satyananda yoga, B.K.S. Iyengar yoga and Ashtanga Yoga considered as traditional Hatha Yoga. Traditional Hatha Yoga Approach In Traditional Hatha Yoga according to the level and intention of the class, the methods of transition will vary to some degree, for example approached from Tadasana and end at tadasana, then enough relaxation space between each practice.   Counter pose for every asana involved. Every asana practised one by one individually. What is Contemporary modern  Hatha Yoga Approach? Hatha yoga has evolved over the past century to become more inclusive and continues to evolve as new scientific discoveries are made in the fields of kinesiology, psychology, neurology, and holistic health. Whichever style you practice, yoga has the ability to bring balance, physically, mentally, and emotionally, to all areas of your life. In Contemporary Hatha Yoga according to the level and intention of the class, the methods of transition will vary to some degree, for example while in flow-oriented classes such as Vinyasa Flow, most standing asanas are approached from Downward-Facing Dog Pose or directly from another standing asana.            

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April 26, 2022 No Comments

Karuna Yoga Lineage and Teaching Tradition

While contemporary in application and language, all our teachings are based on the thousands of years old Vedic and Yogic traditions of India. The source of our practice and teachings is  Swami  Satyananda  Saraswati from  Bihar school of yoga, asana, pranayama, mudra, bandha, shat-karma, yoga Nidra, trataka, Ajapa Japa, meditation. B. K. S. Iyengar alignment principle, restorative yoga, and Vinyasa style of yoga inculcated from Tirumalai Krishnamacharya Ashtanga Yoga, from Mysore. We practice and teach Swami Satyananda Saraswati, B. K. S. Iyengar & Tirumalai Krishnamacharya. Yoga of  Synthesis which aims at the harmonious development of a human being through the practice of all three styles of hatha yoga.

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April 26, 2022 No Comments

What is Yoga Alliance?

What is Yoga Alliance? Established in the late 90s, Yoga Alliance is one of the most recognized Yoga organizations worldwide for its association of Yoga Schools and Teachers. It is registered as a non-profit organization under the US federal laws to work as a registry of Yoga schools and Teachers. They went on setting up minimum standard criteria for a Yoga school or a Teacher to have international credentials. The idea was to bring some sort of norms in Yoga teaching & learning at the same time to protect the rights of Yoga professionals. Yoga Alliance – How does it work? Instead of having its own training center, Yoga Alliance sets the educational training parameters to recommend Yoga Schools or Teachers to make sure adequate amounts of study and instructions have been made to manifest a better & improved Yoga Community. Designations promoted by Yoga Alliance Listing with the most searched Yoga Directory: Registration with Yoga alliance helps create a profile on a web directory as a Yoga school or Teacher, which not only verifies the registered status but helps increase the visibility for a better chance to access potential clients. Increase in the credentials: Once the registrants find themselves on a global platform provided by Yoga Alliance Directory that aids the tremendous amount of credentials & reputation to their names even among the vastness of the Yoga community. Being in the Community: By joining the Yoga alliance you become part of an exclusive Yoga community with like-minded people having passion, love & gratitude toward the eternal science of Yoga. Free Online Workshops exclusively for Yoga Alliance members: Yoga Alliance helps its members through free registration to many of the online study groups, workshops throughout the year with the intention to spread awareness on various current challenges faced by Yoga schools and Teachers. Exclusive Discounts for Members: Yoga Alliance members enjoy special access to liability insurance, legal counseling. These discounts are also applicable to some of the other things such as travel, apparel brands, education & training, etc. Registered Yoga School with Yoga Alliance USA Karuna Yoga Vidya Peetham is a Registered Yoga School (RYS) with Yoga Alliance, USA.  We specialized in certified 200 hr (Hatha Yoga), 300 hr (Multi-Style) & 500 hr (blend of Hatha and Multi-style yoga) yoga teacher training certificate courses. We offer various 50 Hr, & 100 Hr Yoga Continuing Education Courses (YACEP) Training programs to deepen knowledge and improve teaching skills through various yoga teacher training courses, as well as in short-term intensive yoga courses and workshops. A registered Yoga school (RYS) allows you to be a member of Yoga Alliance as a Registered Yoga Teacher (RYT) which opens up the possibilities to teach Yoga almost anywhere in the world. https://www.yogaalliance.org/SchoolPublicProfile?sid=3971&lid=4982 https://www.yogaalliance.org/YACEPPublicProfile?cepid=30279#/section=1

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April 26, 2022 No Comments

Ashtanga Surya Namaskar – A (with alignment cues)

Ashtanga Surya Namaskar – A with alignment cues a.The steps of Ashtanga A Surya Namaskar are as follows: Begin in Samasthiti: Stand upright with feet together, arms by the side and toes spread out, evenly distributing the weight across the feet. Step 1: Inhale, stretch the arms up sideways. Keeping them shoulder width apart, look up. Step 2: Uttanasana: Exhale, bend forward from the hip and place the fingertips or palms on either side of the feet. Keeping the spine extended and the knees straight, try to bring the forehead to the shin and place the fingertips or palms on either side of the feet. Step 3: Ardha Uttanasana: Inhale, lift the head up, place the palms on the shin and straighten the spine for a flat back and gaze forward. Step 4: Chaturanga Dandasana: Exhale, bend the knees to the chest, heels off the floor and jump back or step back to Chaturanga Dandasana. The feet are hip width apart.   Step 5: Urdhva Mukha Svanasana: Inhale, slide the chest forward and raise the chest and head up. Keep the toes pressed on the floor, chest open, shoulders rolled down and elbows close to the body.   Step 6: Adho Mukha Svanasana: Exhale, tuck the toes in and lift the hips up. Adjust the feet, keeping the heels on the floor and elbows straight, extend the spine. Gaze at the navel. Stay here for 5 breaths.   Step 7: Ardha Uttanasana: Inhale, bend the knees, lift the hips up and jump back or step the feet back together in between the palms. Lift the head up, place the palms on the shin and straighten the spine for a flat back and gaze forward.   Step 8: Uttanasana: Exhale, bend forward from the hip. Keeping the spine extended and the knees straight, try to bring the forehead to the shin and place the fingertips or palms on either side of the feet.   Step 9: Inhale, lift the neck up and stretch the arms up sideways. Keeping them shoulder width apart, look up.   Step 10: Samasthiti: Exhale, bring the arms by the side and stand upright, evenly distributing the weight across the feet.

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April 26, 2022 No Comments

Surya Namaskar Sivananda style, name, breathing and alignment.

Step 1 – Pranamasana: Stand upright with feet together, weight distributed evenly across the feet. Place the palms together in front of the chest in namaskara mudra. Step 2 – Hasta Utthanasana: Inhale, sparate the hands, raise and stretch the hands above the head keeping them shoulder width apart and bend the upper trunk arm and head slightly backward.   Step 3 – Padahastasana: Exhale, bend forward from the hips and place the fingertips or palms of the hand on the floor on either side of the feet. Bring the forehead close to the shin keeping the back and knees straight.   Step 4 – Ashwa Sanchalanasana: Inhale, move the right leg away from the body and step it back, keeping the foot and knee on the floor. The palms and left foot are placed firmly on the ground.   Step 5 – Phalakasana: Inhale, hold the breath and move the left leg back, keeping both the feet together and knees of the floor, make sure the body is in a straight line from head to feet.   Step 6 – Astanga Namakara: Exhale, lower the knees, chest and chin to the floor, keeping the hips raised up.   Step 7 – Bhujangasana: Inhale, slide the chest forward and raise the chest and head up. Make sure the chest is open, shoulders are rolled down and elbows are bent and close to the body, keeping the toes together and pressed against the floor.   Step 8 – Parvatasana: Exhale, tuck the toes in and lift the hips off the floor. Extend the spine. Keep the arms and legs straight.  Ensure the heels are touching the floor and gaze at the navel.   Step 9 – Ashwa Sanchalanasana: Inhale, move the right leg and place the foot in between both the palms. The left foot and knee touches the floor. Look front.   Step 10 – Padahasthasana: Exhale, step the left foot forward in line with the right foot. Keeping the back and knees straight, bring the forehead close to the shin.   Step 11 – Hasta Utthanasana: Inhale, lift the neck up, arms parallel to the ears and raise up from the hips and bend backward.   Step 12 – Pranamasana: Exhale, bring the palms together in front of the chest in namaskara mudra, drop the hands to the side and relax.

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April 26, 2022 No Comments

Full Vinayasa and Half Vinayasa Yoga

There are three Vinyasa sequences divided into two groups. Between standing postures, you do a Standing Vinyasa. Between seated postures you do either a Full Vinyasa or a Half Vinyasa sequence. Full vinyasa is the original form of Ashtanga, after each asana you transition back to Standing as if doing a sun salutation. In postures where you switch legs, you practice half vinyasa between legs employing the more usual jump back and jump through, then after completing both sides you transition back to standing. Vinyasa is also employed as a noun to describe the sequence of poses that are performed between Adho Mukha Svanasanas or Downward Facing Dog as part of a Surya Namaskara or Sun Salutation sequence. Though this is more correctly termed half-vinyasa as full-vinyasa returns to complete standing asana or positions.

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April 26, 2022 No Comments

Traditional Hatha Yoga

During 800 AD to 1700 AD, the followers of Patanjali Yoga gave greater importance to asanas, kriyas and pranayama for cleansing of the body and mind. This purification helped practitioners reach higher levels of practice like samadhi. This form of yoga is called Hatha Yoga. The Hatha Yoga Pradipika compiled by Yogi Swatmarama serves as a guide for every yoga aspirant. The word Hatha is a combination of two big mantras, Ha and Tha where Ha represents the mind or mental energy and Tha represents prana or the vital force. So Hatha Yoga means the union between the mental and the pranic force leading to the awakening of higher consciousness. It is the six limb yoga with the following principles: asana, pranayama, pratyahara, dharana, dhyana, samadhi. The main objective of Hatha Yoga is purification and harmonization of the body, prana and mind leading to the evolution of human consciousness. Therefore it is considered as the preliminary practice of Tantra, Raja Yoga, Kundalini Yoga and Kriya Yoga. Savasana, Padmasana, Dhanurasana are some of the asanas that serve as examples of ancient traditional Hatha Yoga. In traditional hatha yoga, kriya-asana combination is the first step supported by sattvic diet. Kriya can be Shat kriyas or any purification technique which removes the toxins from the body-mind. Kriya doesn’t necessarily mean only Shat Kriyas (six purification techniques). But every purification technique which removes the toxins from the body-mind. Therefore, you will have mantra chanting, Japa (repetition of a specific mantra), Jala neti, Trataka, Kirtans (inculcating humbleness), traditional meditation techniques for the initiation to Pratyahara, etc as part of the Hatha Yoga practice. This kind of yoga comprises a series of physical poses, called asanas, designed to cleanse the body and mind, as well as strengthen and build muscle, according to Yoga Journal. Performing Hatha yoga on a regular basis can enrich the mind, body, and soul by opening channels of energy in the body, including the spine. Sun salutations Sarvangasana Halasana Setu bandhasana Matsyasana Ardha matsyendrasana Anulom vilom pranayama Savasana

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April 26, 2022 No Comments

Hatha Yoga

Who is the first hatha yogi In the yogic culture, Shiva is not known as the Adiyogi or the first yogi – the originator of yoga. He was the one who first put this seed into the human mind. Define hatha yoga The letter “Ha” in the term “Hatha” signifies the flow of prana breaths in the solar nadi, and the letter “Tha” signifies the flow of prana breaths in the lunar nadi. When sun and moon become one during pranayam, breath simultaneously passes through both nostrils. The pranayama sadhana is termed as Hatha yoga sadhana. Though balancing Ida and Pingala is common practice in hatha yoga, scholars of Sanskrit agree that the correct meaning of hatha is force or forceful. Hatha yoga is practiced at a slower pace, with focus on the breath, controlled movements, and stretching. Aim of hatha yoga The purpose of Hatha Yoga is relief from physical, environmental, and spiritual pain, and through the practices giving in the Hatha Yoga Pradipika, we can prepare the body for the Raja Yoga.

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April 26, 2022 No Comments

Samatvam yoga uchayatae

According to the Bhagavad Gita, “Samatvam Yoga Uchyate”, is the last line of verse 48, chapter 2. It translates to equanimity is called yoga or evenness is yoga In the Bhagavad Gita, Lord Krishna defines yoga as Samatvam Yoga Uchyate, which means Samatvam is Yoga. Lord Krishna explains that samatvam is a balance of mind in success and failure, gain and loss, pleasure, and pain. A yogi should be able to remain equipoised in all circumstances. That is samatvam, the yoga of equanimity, calm, and composure.

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April 26, 2022 No Comments

Yoga according to Patanjali

Yoga philosophy is based on the work of Maharishi Patanjali, popularly known as the ‘Patanjal Yoga Sutra’. Maharishi Patanjali has defined yoga as “Yoga chittavritti nirodhah” which means yoga is calming the fluctuations of mind or consciousness. These fluctuations are like waves rising and falling in the sea, similarly our mind keeps on stirring up different types of thoughts and emotions in the form of pleasure or sorrow. A yoga practitioner must recognize and control them through yoga. What is chitta? In Patanjali’s definition of yoga “Yoga chitta vritti nirodhah”, Vritti implies to the thoughts, feelings and emotions arising in the mind and chitta means individual consciousness which comprises of conscious, subconscious, and unconscious. Chitta is a Sanskrit word which means „consciousness‟. It refers to the mind and represents one‟s mindset or state of mind.    

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April 26, 2022 No Comments

Principles of  asana practice

Asana forms the basis of all other yogic practices. The word ‘Asana’ is derived from ‘Asi’- to sit; these are certain special postures that help to stabilize the body and mind. Asana facilitates ease of movement and brings emotional stability to the practitioner. “Sthirasukham asanam” Asana is a posture that should be stable and comfortable. Principles of Asana: Asana should help in other yogic practices like Pranayama, Pratyahara, Dharana, Dhyana etc. to ultimately lead to Samadhi. The student should have developed correct and healthy habits of body and mind. Asana should not be viewed as mechanical skill, and it should be practiced with clear understanding of its role and importance in yogic practices. It should provide benefits such as immunity from conflicts, mastery over Pranayama, meditation, and other yogic practices. Asana should contribute towards the meditational condition on the body and physical warming up exercises have no importance in the practice of asana. Instead, prayer and mental relaxation should initiate the yoga session. Relaxation of body and mind or meditative state of mind is crucial in execution of Asana. It is not necessary to interfere with the free, relaxed flow of respiration. It is more important to maintain relaxed state at various stages of asana than mechanical repetitiveness. There shouldn’t be jerks, jumps, falls, and hurried movements in the approaching and returning phases in the performance of each asana. Neuromuscular coordination, appropriate locks and hold, ease of breathing, body balance, effortlessness, increased body-mind relaxation, tension free attitude and meditation etc. are vital than mechanical perfection. Asanas are postural patterns, and the practitioner should hold the pattern in mind and effortlessly advance towards the desired postural pattern. Asana should be performed with relaxed, normal pattern of breathing, breathing will become slow, smooth, and rhythmic on its own and the practitioner will be calmed to perform the asana thoroughly and comfortably. Breathing: Always breathe through the nose unless specified otherwise and try to co-ordinate the breath with the asana practice. Awareness: This is essential to all yoga The purpose of asana practice is to influence, integrate and harmonize all levels of being: physical, mental, emotional, pranic, psychic and spiritual. It has profound effects at every level when combined with awareness. Relaxation: Savasana can be performed at any point during asana practice, especially when feeling physically or mentally It should also be practiced on the completion of asana practice. Time of practice: Asana may be practiced at any time during the day except after The best time to practice is during Brahmamuhurta, which is two hours before sunrise as the atmosphere is pure and quiet, the stomach is empty and the mind is clear. In the evenings, two hours before sunset is also a good time. Diet: There is no specific diet to be However, it is better to eat natural food and in moderation. Vegetarian diet is not essential but is recommended at higher levels of practice. It is advised to fill half the stomach with food, one quarter with water and leave the remaining empty.

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April 26, 2022 No Comments

Purusharthas(human being meaning of life)

Purusharthas(human being meaning of life) Purusharthas:  They  are  the four  attainments  of  life.  The  contain  the  worldly  values   and  the supreme value. The supreme value being Liberation or Moksha. The prior three values creating a path for liberation. Dharma or Virtue: it is the worldly value that can be deserted as doing the deed that benefits humanity. Artha or Wealth: It is the understanding that earning wealth is not wrong and should be done with alignment with one’ s dharma. Not facing demanding and greedy for more. Kama or Pleasure: It is the value of pleasure. It is the understanding that one can enjoy the sense of pleasure, appreciate art, music, expression, and dance. It is the pleasures that are pure  and not digressed into what is considered wrong. Moksha or  Emancipation:  It  is  the  ultimate  value,  a  human  need  for  freedom  from  attachment, surpassing internal fluctuations to attain eternal bliss.

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November 9, 2021 No Comments

Chatur Vargas (describes the four stages of life)

Chatur Vargas: describes the four stages of life. Brahmacharya Ashrama:  From birth, till  25  years of age the individual dedicates themselves to studying and of serving celibacy. Grihastha Ashrama: From 25 to 50 years of life is the married life where the individual shares the responsibilities that come with  their role  in  the household.  During  this  phase the  individual  should perform  the  Pancha  Maha  Yajnas:  Deva offerings to deva reciting vedic mantras,  Rishi studying Vedas,  Pitri shraddha to the departed souls and ancestors,  Bhuta- distribution of food to who are in need, Atithi – honouring guests. Vanaprastha Ashrama: From 50-75 years of life is the renunciation of marital duties and involving oneself in Scripture Study and meditation to prepare oneself for the final stage of life. Some people go from the first stage to the third stage, shipping the Grihastha Ashrama. Sanyasa Ashrama: from 75 years until death is the monastic living. To live as a   sannyasi letting go of all attachments, relations, friends, and egoism. Leading life to divine Mukti.

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November 9, 2021 No Comments

How to apply pratyahara, in our daily life, explain with example.

How to apply pratyahara, in our daily life, explain with an example. Pratyahara is the practice of withdrawing one’s senses from environmental influences – food,  impressions  &  associations.   This includes nourishment of  one’s  body  with  (food),   the inferences and attitudes we form (impressions)  and interpersonal relations (associations). It  is the ultimate mastery over oneself.  It is a sense of controlled detachment  where one is not  attaching either  positive  or  negative emotions  to  the stimuli.  The sensation  stops  are   perception  without forming an association. The practice of Pratyahara is especially vital when dealing with loss of any kind. Loss of a jot, a possessed  material,  or a loved one. Yes, it important  to be  affectionate and grateful  of  the  people  and  the  things  hut  it  is  also  important  to  not   let  anything,  or  anyone overpower  our senses.  While dealing with loss  of a  job or a   possessed  material,  the  practice  of pratyahara protects the individual from becoming pessimistic. While dealing a loss of loved ones , Pratyahara enables  the individual to grieve and mourn in a healthy way, without letting the loss affect other parts of functioning and not letting it become delimitating.

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November 9, 2021 No Comments

Yama and niyama, for yoga teacher

Yama and niyama, for yoga teacher The   Yamas   are   the social   Ethics   which   include:   Ahimsa,   Satya,   Aparigraha,    Atseya,   and Bhrahamacharya.   Non-violence,    Truthfulness,    Non-    possessiveness,   Non-    stealing,    and Abstinence.  These  ethics  deeply correlate  with  the  practice  yoga  as a  teacher.  As an  established professional  in  the field, one    s intention  should  be  pure and   authentic.  One must  not  use the practice of yoga for vile practices like greed or lust. The  practice of Yama helps the yoga teacher to establish a practice that is safe and healthy for the  students. By practicing Non-violence, the teacher is condemning  any and  all sort  of violence   and  creating  a kind  and  warm  space.  by practicing Truthfulness,  the teacher  is practicing  authenticity in  the  practice,  only teaching things  they are expert  in  and  keeping  the  students  from  any  possible  harm.  Through  Non-possessiveness,  the teacher must understand  that they can be possessive of their space, their students, or the money. If they develop  this possessiveness, they create a non-authentic practice environment which can in turn rain the  growth of students, the space, as well as the teacher themselves. The practice of Non- Stealing ensures that the teacher is not asking for money more than that is required, in a sense,  that the teacher is not looting the students. The fees should I e aligned with the type of course and classes being  offered.  With  having  a  Non-stealing  attitude,  one  understands  the  true   value  of  things. Finally,  Bhrahamacharya or abstinence should  be practiced  for  the safety of  the students.  Many yogis  in  the  past have  used  the noble  practice  of yoga for vile reasons  staining  the  purity of the practice and taking advantage of their students. The Yama of  Abstinence promotes a sense of self- regulation and  self-control   over  all  desires  but   especially  sexual  desires.  Teachers exist for promoting growth and  wellbeing  in   students,  they should  provide  a  safe  environment  for  the students  to  Nourish.  Not having  self-regulation  and  self-control  hinders  the  possibility of a safe environment   as  well  as   the  growth   of  the  students.   This  would   involve   not  engaging  in inappropriate  touching, inappropriate remarks, malting innuendos, or enforcing one    s beliefs on the  students.  The  Niyamas  are  Personal  Ethics/  Practices  which  include:  saucha  (cleanliness), santosha  (contentment), tapas (self-discipline), svadhyaya (self-rejection), and ishvarapranidhana  (surrender to a  higher  power).  Practicing  cleanliness  is  not  just at out  hygiene  but also  internal cleanliness,  including  here  thoughts,  intentions,  and  emotions.  Practising Contentment  is  the practice  of happiness,  joy,  and  delight.  It  comes  from  an  experience   of acceptance     of life,  of ourselves, and of whatever life has brought as. Tapas or Self  Discipline is focusing energy, creating favour,   and   increasing   strength   and   confidence    by   willingly   and   gladly   accepting   the determination.  Self-Reflection  is  a  type  of   introspection  which  means  to  recollect,  remember, contemplate, and meditate on the Self. It  is the effort to know the Self that shines as the innermost core of your facing. Through  self-rejection a teacher  can grow internally become aware of their own Benefits as well as  limitations and work on areas that need improvement. lshvarapranidhana, the complete surrender  to  the higher power or God can help a Yoga teacher become a true Yogi and follow the path of super  consciousness and Bliss only enriching the teaching process and being true to the practice of yoga.

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November 9, 2021 No Comments

Consciousness –  Vedanta view and modern psychologist view

Consciousness –  Vedanta view and modern psychologist view The  Vedantas  or  Upanishads  describe  four  levels  of  consciousness:  Conscious, Subconscious, Unconscious, and Super Conscious. The first is the jagratha (Waking stage, Consciousness) which is known  as the Vaisvanara, in this state the individual gains experience from the external world. The second is the   prajna (Deep sleep, Sub consciousness), in this the Atma has retrieved itself into dreams  away from  the external  world. The  third  is the    susupti  (Deep Sleep,  Unconsciousness), here all the desires are gone and the individual is not dreaming. It is the state of Prajna. The practice of A-kara, U-kara and M=kara is used to signify the state respectively. Combining the three (Turiya) signified  by the Om-kara is the  union  of the atman  to Brahaman  moving into  the final  stage of conscious the Super-consciousness. The Psychoanalytical field of Psychology developed by Sigmund  Freud predominantly describes three levels of consciousness. The image below describes his theory: The  conscious  mind  consists  of  an  individual    thoughts  and  perceptions,  this  is  what  is immediately accessible to the individual. The Preconscious Mind consists of memories and stored knowledge.  Things  that  are  right  outside  the  conscious  awareness  but  can I e  brought  track  to awareness  by  recall.  Finally,  the  Unconscious  Mind,  it  consists  of  all  sorts  of  significant  and disturbing material which we need  to keep out of awareness  because they are too threatening to acknowledge  fully.  These  contain  shameful  memories,  undesirable  thoughts,  and  motives  etc. While there  is another  phenomenon  called  the Subconscious  Mind. The subconscious mind is often interchangeably  used  for the  Preconscious  mind.  However,  the  subconscious mind  is a secondary mind system that regulates everything in our life.  It is part of our consciousness process that is not actively in focal awareness.   While some theorists believe  the unconscious mind is a bigger domain that consists of froth the preconscious and the unconscious mind.

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November 9, 2021 No Comments

Consciousness   and  application   of  respective   hatha  yoga   practice

Consciousness and  application of  respective   hatha  yoga   practice,   to  each  layer   of consciousness – mandukya  upanishad. The first is the Jagratha (Walking stage, Consciousness) which  is known as the Vaisvanara, in this state  the  individual gains  experience from  the  external world.  Vaisvanara is  important  for  the practice of asana and  pranayama as it requires  the conscious  experience  of the external and the internal body.  The second  is the Swapna  (Deep sleep, Subconsciousness), in this the Atma has retrieved itself into dreams away from the external world. It is withdrawal of the atman, this can toe practiced through   Yoga   Nidra,   and   Ajapa japa.   The third  is   the   Susupti   (Deep   Sleep, Unconsciousness), here at  the desires are gone. To reach the state of Prajna, the individual should be at be to practice Dhyana or meditation,  withdrawing all desires and fluctuations of mind. This will eventually lead to the knowledge of Paper consciousness and attaining it.

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November 9, 2021 No Comments

Relationships between chakras and endocrine glands.

Relationships between chakras and endocrine glands. Chakras interact with the physical body through two major vehicles, the endocrine system, and the nervous system. Each of the seven chakras is associated with one of the seven endocrine glands. Each of the  Chakra s  or has control or  is responsible for  particular areas  of your  body.  The endocrine  system  includes a  number  of  ductless  glands that  produce  the  hormones,  acting  as chemical messengers, that are secreted into the bloodstream from particular organs to stimulate or inhibit physical  processes.  by  adjusting  the  hormone  levels,  the  endocrine  system  works  to maintain  the body  in  a  state of  optimum health.  The  Chakras are  linked  with  the  glands responsible for creating the hormones. Unsurprisingly, the positions of the Chakra s, correspond to the positions of the glands in the endocrine system and have an effect on their functioning. The link between the  Chakra s  and   the glands emphasises   the  holistic  nature of  health  and demonstrates that you need to maintain a balance in your emotional and mental activities as well as your physical diet and exercise, as they are all deeply interrelated. Muladhara Chakra: The Root Chakra is associated with the Adrenal cortex glands. It is the centre of physical energy, grounding and self-preservation. The Root Chakra governs the track, feet, hips, spine and legs. The Root Chakra is about facing physically there and feeling at home in situations. If it is open, you feel grounded, statute and secure. Svaddhistana Chakra: The Sacral Chakra governs the sexual organs, Ovaries / Testicles, I ladder, bowel and lower intestine. This Chakra is about feeling and sexuality. When it is open, your feelings how freely and are expressed without you being over-emotional. Manipura Chakra:  The Navel  Chakra  governs  the  stomach,  upper  intestines,  upper  back and upper spine. This Chakra is about asserting yourself in a group. When it is open, you feel in control  and  you  have  sufficient  self-esteem.  When  this  Chakra  is  under-active  you  tend  to  be passive and indecisive. Anahata Chakra:  The  Heart  Chakra  is  associated  with  the  Circulatory  System  and  Thymes. It is the center of compassion, love and affection. The heart Chakra  governs  the  heart,  lungs,  I food  and  circulation.  As  the  Heart  Chakra  is  about  Love, kindness  and  affection  when  it  is  open,  you  are  compassionate   and  friendly,  you  work  at harmonious relationships. Vishhudi Chakra: The Throat Chakra is associated with the Respirator}* System/Thyroid hand. It is the centre for sound, communication, speech, writing and  thought  expression.  The Throat Chakra  governs  the  throat,  thyroid,  month,  teeth,  tongue  and jaw.  This  Chakra  is  at out self-expression and taking. When it is open, you have no problems expressing yourself and you might I e doing so in a creative way. Ajna Chakra: The Third Eye Chakra is associated with the Autonomic Nervous System/Pituitary bland. It is the centre of psychic power, spirit energies, higher intuition and light. The Third Eye Chakra governs the pituitary gland, pineal gland, skull, eyes, brain, nervous system and senses. This Chakra is about insight and visualization. When it is open, you have a good intuition.  You may tend to fantasize. Sahasrara chakra: The Brown chakra is associated with the central nervous system/Pineal gland. It is the centre of enlightenment, dynamic thought, truth and oneness. The Brown Chakra governs the top of the spinal cord, I rain stem, pain centre and nerves. This Chakra is about wisdom and facing one with the world. When this Chakra is open, you are unprejudiced and quite aware of the world and yourself. If it is under-active, you are not very aware spiritually.

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November 9, 2021 No Comments

Basic elements of Asana

Basic elements of Asana Asanas are part of  Yoga which are more related to the physical body. Asanas are a gateway towards building this connection. As Patanjali describes Asanas as sthira sukham asanam, stable and comfortable posture. The practice of Asana is more than just engaging the physical body, it is more than just coming into a  pose and going out.  Asanas require conscious awareness and mindfulness to keep their complete benefits. As an individual begins the practice, many asanas will not  come  naturally to  them,  and  it  may even  feel difficult  to stay for  longer  than 3-4 seconds. However, a mind-body connection starts to form. The mind becomes aware of the physical body feedback and a link starts to form. While repeating or practicing the same asana again, the mind is now at be to recognize one’s ability and gradually increase the hold on the posture and the body as well adjust to the stance. As this practice increases froth the physical awareness as well as the mental awareness it benefits hour physical and mental health. Especially, in the modern-day hustles, one does not always get the time to focus on themselves, their body, or their mind. The increased hassles have led people to be driven towards materialistic gains over other things. They either make time for physical improvement  (exercising in the gym)  or mental/  emotions (going to therapy). There is a major disconnect experienced among the youth when it comes to the mind-body relationship. The practice of Asanas can help in building that mind-body relationship needed to be more mindful in not only Asana practice but all other activities the individual might.

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November 9, 2021 No Comments

Pros and cons of dynamic and isometric static hatha yoga style with example.

Pros and cons of dynamic and isometric static hatha yoga style with example. Dynamic Hatha Yoga: Typically done by people who are just beginning with the practice of yoga. As it is dynamic it involves a continuous flow of movement filled with energy. It is heat-producing and helps in bedding strength and flexibility.  Dynamic practices aid in food circulation,  tone the muscles,  improve joint movement,  strengthen longs building stamina,  and also improve the functioning of Digestive and Excretory Systems.  An exam plc of Dynamic  Hatha Yoga practice is Vinyasa, Hot yoga,   Surya namaskar, Asthanga Namaskara, etc. isometric Static Yoga: Typically done by higher practitioners of yoga (intermediate-advanced), it is a sub-tie practice but greatly influences the Pranic Body. It is isometric practice hence involves maintaining asana for longer periods without movement.  The aim of this practice is to achieve sthira-sukha-  Asanam and let the internal body heat itself reaping the benefits of the pose.  It internally massages the organs improving their functioning.  It builds tranquillity and calmness within individuals preparing them for the higher practice of meditation and pratyahara.   The practice of Traditional Hatha Yoga Asanas by holding the asana for some time is an example of isometric  Static Practice.

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November 9, 2021 No Comments

Concept of asana according to swami Swatmarama and Patanjali.

Concept of asana according to swami Swatmarama and Patanjali. Swatmarama talks about Asana as the fundamental or primary education of Yoga. Asana is believed to help with the attainment of steadiness and calmness of the mind and the body, ridding the body of mental and physical diseases and experiencing the lightness in the limbs.  Asanas create the pathway for the pranic center and open the energy channels. The practice of asanas leads to higher awareness and becoming more statute in regulating the body, breath, and mind. Patanjali also talks about Asanas as a medium of facing mentally steady, calm, tranquil, and quiet. He emphasizes the notion of  “  sthira-  sukha- Asanam”, finding calmness, comfortableness, and steadiness in the practice of asanas. Making an effortless effort and facing content in the posture. The aim is to prepare one to be at be to comfortably hold an asana for a long period of time to be able to ultimately practice meditation.

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November 9, 2021 No Comments

How to implement a marketing strategy in your yoga business.

How to implement a marketing strategy in your yoga business. To build a yoga class marketing is an important tool to get people to know about your class and gain students.  First,  creating a wet site, including at the information at out the courses offered, teacher qualifications etc. It should also have a section for blogs.  Finally,  it should have contact details and social media handles. In the era of Social Media, it is first important to have a business Page on the most used apps like  Instagram or  Facebook.  To build connections,  starting with promotions of smaller pages and requesting promotions for own’s page. Can also go for paid promotions to have your page in people s feed and have more and more people engage with the page and wet site. Promotions can also be done through the word of the month, requesting people you know the spread the information or recommend the class to someone who they might know is looking for yoga classes. After gaining a few students, it is also important to receive their feedback in the public domain so more people can see and join at their will.

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November 9, 2021 No Comments

Cardiovascular yoga sequence

60 min practice list and sequence – cardiac problem. -Pranayama: Yogic breathing pranayama,   sheetali Pranayama -Stretches:  Vajrasana/    sukhasana,  arms extended front stretches,  arms extended side stretches, arms extended up stretches. Along with breathing -Hands track relax -Stretches: Balasana stretches, arms extended forward. Arm by the hips variation -Hands back relax -Stretches fat- cow, Bhadkona asana extended side stretches. -Standing Asanas: Tad Asana, hastha Uttanasana,  low intensity Trikonna Asana, Low intensity – Low lunge (knees on the mat) -Sitting Asanas:  Vajrasana,  Danda asana, Gomukh  asana  (without leg formation  then  with leg formation), siddhasana -Supine Asanas: Viparita Karani -Leg raise –  savasana -Cooling Pranayama: Yogic breathing pranayama,   sheetali Pranayama

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November 9, 2021 No Comments

Yoga sequence for back pain issue, slip disc and sciatica

60 min practice list and sequence – back pain issue, slip disc, and sciatica. – Pranayama: Nadi Shyodhna and Anulom-vilom – Warm-up: Cat-cow, Bad asana stretch, – Standing Asanas: Tadasana,  Vrikshasana,  Utkatasana,  (  add  Uttita Trikona,  Parsvakona  Asana from   sciatica patients, major back pain can skip or use modifications{, Warrior 1 -Sitting Asanas: Vajrasana, Ustrasna, Virasana, Gomukh asana (with legs formation for advanced, without leg formation for I beginners), Badhakona asana, Yoga Madra asana (Vyaghrasana and date Pose asana for students who have tween coming for a long time, not for beginners} – Abdomen Poses: Makrasana, Ardha Shalabh asana,   halabasana, Side version leg raise, Sarpasana, Low  cobra  pose,  (full  bhujang  asana  for  advanced{,  Gupta  Dhanurasana        one  leg variation, {Dhanurasana for advanced – Supine poses      low bridge, Gupta Pawanmuktasana, Ananda Balasana – Savasana – Yogic breathing pranayama  

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November 9, 2021 No Comments

Vinyasa yoga practice list and sequence(60 min)

60 min vinyasa yoga practice list and sequence it. both gender for the age group of 25 to 40, who does not have any physical or mental illness? – warm-up: cat-cow, balasana stretches to open the shoulders, balasana-  upward dog stretch, few breaths in down dog. Standing stretches. – 2 rounds Ashtanga A with variation: Shoulder protraction and retraction in plank. – 2 rounds Ashatnaga A with  Variation: Shoulder protraction and retraction in plank. + One leg -2 rounds Ashatnaga A with  Variation: Shoulder protraction and retraction in plank. +  One leg plank + Three-legged Downward Dog and a leg to the elbow. – 2 rounds Ashatnaga A with Variation: One leg plank + Three-legged Downward  Dog and leg to the elbow.  + pigeon – 2 rounds Ashatnaga A with Variation: One leg plank +  Three-legged Downward Dog and a leg to the elbow + Warrior 1 to low lunge – 2 rounds Ashatnaga A with Variation: One leg plank +  Three-legged Downward Dog and leg half Hanuman asana. – Supine poses:    supta Pawanmuktasana, 2 sets of Bridge pose with one leg variation,  Ustrasana, and jathara Parivartasana –   savasana  

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November 9, 2021 No Comments

Hatha yoga sequence(60 min)

60 min hatha yoga sequence for both gender for the age group of 25 to 40, who does not have any physical or mental illness. – Centering the class. – Chanting of Om mantra – Pranayama: Kapalbhati and Bhrastika Warm-up: Cat-cow,  Bal asana stretches,  Vajrasana/  Bhaddha  Konnsa asana stretches, Standing stretches. – 2 rounds of Shivananda Surya Namaskara, 2 rounds of Ashtanga A, and 1 round of Ashtanga B. – Standing relaxation 1-2 minutes. Standing  Asanas:  Trikonna  Asana,  Parivritt  Trikonna  Asana ,   Parsvottanasana,   Utkatasana, Utkata Konasana, and  Prasarita Padottanasana. – Sitting hoses: Vajrasna, Janu Sirsasana, Parivritta Janu Sirsasana, Vakrasana,  Paschimottanasana, Badhakona asana, and Upavitha Konsa asana –   supine poses: Beth Bandha, Chakrasana,   supta Pawanmuktasana – Ananda Balasana,  jathara Parivartasana –  Savasana – om Santhi Santhi santhihi  

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November 9, 2021 No Comments
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