Muscular tissues
Muscular tissues can be classified into: Smooth, non-striated or involuntary muscles. Cardiac muscle or myocardium. Skeletal, striated or voluntary muscles. Skeletal muscles: Skeletal muscle comes in different shapes and sizes and allows movement of the body and body parts. These muscles have the longest fibers. Skeletal muscles have striations and can be controlled voluntarily. Skeletal muscles are able to contract very rapidly but they tire easily; they must also rest after relatively short periods of activity otherwise physical damage and muscle fatigue will occur. Skeletal muscles can exert tremendous power and are remarkably adaptable. Skeletal muscle is attached to the skeleton. The movement of these muscles also cannot be controlled by will. Smooth muscle Smooth muscle tissue is found in the walls of the hollow visceral organs such as the respiratory passages, intestinal tract and urinary bladder. This is not striated and is involuntary. Contractions of smooth muscles are slow and sustained. The contraction of most of these muscles forces fluid and other substances through the internal body channels. Smooth muscle contractions are involuntary movements triggered by impulses that travel through the autonomic nervous system to the smooth muscle tissue. The arrangement of cells within smooth muscle tissue allows for contraction and relaxation with great elasticity. The smooth muscle in the walls of organs like the urinary bladder and the uterus allow those organs to expand and relax as needed. The smooth muscle of the alimentary canal (the digestive tract) facilitates the peristaltic waves that move swallowed food and nutrients. In the eye, smooth muscle changes the shape of the lens to bring objects into focus. Artery walls include smooth muscle that relaxes and contracts to move blood through the body. Cardiac muscle: Cardiac muscle makes up most of the heart walls. The muscles are striated and are involuntary – we have almost no conscious control over how our heart beats. The heart wall is composed of three layers. The middle layer, the myocardium, is responsible for the heart’s pumping action. Cardiac muscle found only in the myocardium, contracts in response to signals from the cardiac conduction system to make the heartbeat. Cardiac muscle is made from cells called cardiocytes. Cardiac muscle cells usually contract at a steady pace set by the heart’s pacemaker cells, though nerves can influence them to speed up or slow down. The cardiac muscle tissue forms many branches, which then recombine to form a continuous sheet. This enables the tissue to contract as a unit and improves its efficiency. Cardiac muscle never rests – to do so would be fatal. Contractions of cardiac muscle move blood through the heart and around the body.
Cardiovascular system
Cardiovascular system Humans have a closed circulatory system. You may remember that in a closed system blood is contained within vessels and that the main components of a closed circulatory system are the heart, blood vessels, and blood. Heart The heart is a conical, hollow, musculotendinous organ. It lies in the thorax between the lungs and behind the sternum. It’s about 10cm long and weighs about 300 gram. The base of the heart is above and the apex is below. The heart lies in the thorax between the lungs and behind the sternum. Two-thirds of the heart is on the left side. It lies obliquely. It’s directed more towards the left side than on the right side. The apex of the heart lies at the level of 5th intercostals space, 9cm to the left of midline. The base extends to the level of the second rib. The 3 Layers of Heart: The heart is surrounded by an outer covering called pericardium. It contains two layers called visceral pericardium and parietal pericardium. Pericardial fluid is present between these two layers. The middle layer is made of heart muscle fibers. It’s called as myocardium The inner lining is called as endocardium. Chambers of the heart: The Human heart has four chambers: two atria and two ventricles. The 2 chambers on the right side are known as Right Atrium, Right Ventricle. The 2 chambers on the left side are called Left Atrium, Left Ventricle. The 4 chambers are divided by 2 septa, the interatrial septum, and Inter-Ventricular septum. Valves of the heart: The heart has 4 valves: they are as follows The mitral valve and tricuspid valve, which controls blood flow from the atria to the ventricles. The aortic valve and pulmonary valve, which control blood flow out of the ventricles. Some tendinous cords arise from the lower border of these valves. They’re called chordate tendinae. The chordate tendinae in turn attached to papillary muscle which arises from ventricular walls. Blood vessels attached to heart: the right atrium receives superior vena cava vein and inferior vena cava vein. They carry venous blood to the heart. From the right ventricle, arise the pulmonary artery. It carries venous blood to lungs for oxygenation. The left atrium receives 4 pulmonary veins. They carry oxygenated blood to the heart. From the left ventricle. Arise the aorta. It delivers pure-blood to all parts of the body. Blood supply to the heart: The heart receives its blood supply through right and left coronary arteries. They’re the first branches of the aorta. Venous blood heart is collected by the coronary sinus. It opens directly into the right atrium. Nerve supply to the heart: The heart is supplied by sympathetic and vagus nerves. Branches from these nerves pass through the sino auricular node.
BONE DEVELOPMENT
BONE DEVELOPMENT: There are two processes that form our bones before we are born: intramembranous ossification and endochondral ossification. Bones of the skeleton are developed in 2 ways they are as follows: Intramembranous ossification: Intramembranous ossification is primarily responsible for forming the bones in our skull, and bones are formed from a specific type of connective tissue, called mesenchymal connective tissue. The replacement of sheet-like connective tissue membranes with bony tissue. Bones formed in this manner are called intramembranous bones. They include certain flat bones of the skull and some of the irregular bones. The future bones are first formed as connective tissue membranes. Osteoblasts migrate to the membranes and deposit bony matrix around themselves. When the osteoblasts are surrounded by matrix they are called osteocytes. Endochondral ossification is the process by which the embryonic cartilaginous model of most bones contributes to the longitudinal growth and is gradually replaced by bone. Endochondral ossification involves the replacement of hyaline cartilage with bony tissue. Bone Growth: Bone growth happens at the ends of the bones at the growth plate. As the bones grow, cells in the growth plate first produce more cartilage to extend the bone and then osteoblasts come in and convert the cartilage to bone in the same way that they do when bones are first formed before birth. Bones can continue to grow until about the age 16 to 20 when the growth plate turns completely to the bone and no new cartilage can be added at the ends of the bones.
Abnormal Breathing and Breathing Disorders:
Abnormal Breathing and Breathing Disorders Apnea:Absence of breathing. Orthopnea:Only able to breathe comfortably in upright, unable to breath laying down Dyspnea: Subjective sensation related by patient as to breathing difficulty Paroxysmal nocturnal dyspnea – attacks of severe shortness of breath that wake a person from sleep, such that they have to sit up to catch their breath – common in patients with congestive heart failure. Hyperventilation: Hyperventilation occurs when the rate and quantity of alveolar ventilation of carbon dioxide exceed the body’s production of carbon dioxide. Hypoventilation: Hypoventilation occurs when ventilation is inadequate to perform needed gas exchange. Hypoventilation is considered a precursor to hypoxia and its lethality is attributed to hypoxia with carbon dioxide toxicity. Cheyne-Stokes respirations (CSR): Gradual increase in volume and frequency, followed by a gradual decrease in volume and frequency, with apnea periods of 10 – 30 seconds between cycle. Described as a crescendo – decrescendo pattern. Characterized by cyclic waxing and waning ventilation with apnea gradually giving way to hyperpneic breathing.
Autonomic Nervous System
Autonomic Nervous System The autonomic system is the part of the peripheral nervous system responsible for regulating involuntary body functions, such as blood flow, heartbeat, digestion, and breathing. In other words, it is the autonomic system that controls aspects of the body that are usually not under voluntary control. This system allows these functions to take place without needing to consciously think about them happening. Autonomic Nervous System is further divided into two branches: The sympathetic system regulates the flight-or-fight responses. This system prepares the body to expend energy and deal with potential threats in the environment. When the action is needed, the sympathetic system will trigger a response by speeding up the heart rate, increasing breathing rate, increasing blood flow to muscles, activating sweat secretion, and dilating the pupils. This allows the body to respond quickly in situations that require immediate action. In some cases, we might stay and fight the threat, while in other cases we may instead flee from the danger. The parasympathetic system helps maintain normal body functions and conserve physical resources. Once a threat has passed, this system will slow the heart rate, slow breathing, reduce blood flow, to muscles and constrict the pupils. This allows us to return our bodies to a normal resting state.
Muscle Physiology
Muscle Physiology Muscle cells are specialized to contract. The cells are similar in structure to the other cells in the body but are elongated and, for this reason, are called muscle fibers. They consist mostly of water (about 75%), proteins and inorganic salts. There are around 700 different muscles in the human body and more than 250 million muscle fibers. The body contains three distinct types of muscle (skeletal, cardiac and smooth), which will be outlined in this article. The following three articles in the series will address the structure and function of skeletal muscle, the largest muscle mass in the body. Muscles are excitable or irritable. This means that they are capable of receiving and responding to a stimulus. The stimulus is usually a chemical – a neurotransmitter released by a nerve cell, a hormone or a local change in acidity (pH). In response, muscles generate an electrical impulse that causes the muscle cells to contract: – Muscles can contract or shorten when they are stimulated. No other type of body tissue can do this. – Muscles are extensible – that is, they can stretch or extend beyond their resting length. – Muscle fibers are elastic and can return to their resting length after being stretched.
Blood pressure (BP)
Blood pressure (BP) It’s the lateral pressure excreted by blood on blood vessels. It’s normally expressed as arterial pressure. It has 2 phases: Systolic blood pressure: it’s the maximum pressure occurs during the systole of the heart range from 100 to 120 mm Diastolic blood pressure: it’s the minimum pressure occurs during the diastole of the heart range between 60 to 80 mm Hg. Pulse pressure is the difference between systolic and diastolic blood pressure and it’s nearly 40 mm Hg.
Vajrasana – Thunderbolt Posture
Vajrasana – Thunderbolt Posture (Vajra – thunder bolt or diamond) Practice: Come to (Dandasana) staff posture, by palms beside hip. Slide towards left, bend at right leg knee, and rest it under right hip. Same, bend left leg knee, place it under left hip. Keep spine, neck, head straight. Heel contacting with hip, toes pointing outward, inner calf muscles touching quadriceps muscle, knees together. At fingers adopt Jnana Mudra by touching tip of index, thumb finger slightly and rest it on respective thigh. Stay for 10 to 40 seconds, breathing completely by utilizing abdomen and chest area. Return back, sliding towards right side, with palm support unfold both legs and relax. Benefits: This is the only one asana, immediately after food we can perform to aid digestion by stimulating Vajra Nadi. Give suppleness to ankles, reduce thigh, hip extra fat. Make spine straight and strong naturally. It induces meditative state, so good for meditation.
Utkatasana – Mighty Posture
Utkatasana – Mighty Posture (utkata = mighty or powerful) Practice: Come to Tadasana, by keeping legs together and palms beside your thighs. As you inhale raise your arms till your biceps touch ears, palms together finger pointing towards sky, lock your elbow and keep straight, tuck your elbows, open your chest and expand , rib cage lifted up, abdomen in , keep your entire spine extended and lengthen up. Exhale and bend your knees , squatting down until your thighs are parallel to the floor, do not fall forward, move backward let your weight distribute over at lower back , hip joints and thigh muscles. Breathing normally at your nose, slow, even, and long breathing. Stay in this posture for 10 to 30 seconds or till you fill comfortable, do not exert or overstrain your body, always listen to your body. Along exhalation bring arms beside your thighs, and inhale straightens your knees. Again come back to Tadasana and relax. Benefits: Strengthens shoulders and open the chest. Strengthens and tones the ankles, thighs, calves, and spine Activate and optimize the efficiency of abdominal organs, diaphragm, and heart. Reduces flat feet.
Ustrasana – Camel Posture
Ustrasana – Camel Posture (ustra – camel) Practice: Come to kneeling posture called (Vajrasana) thunder bolt posture, by keeping knees together, hips touching heels, toes pointing outward. Now stand on your knees, support both palms at back of waist, and exhale bend backward make nice arch on spine, place palms on respective heels. Thighs perpendicular to the floor. Push hip, waist, coccyx, sacral towards sky. Open chest and expand, neck falling backward. Stay in this posture for 10 to 20 seconds, breath deeply through nose. Inhales come up and relax at (Balasana) child posture. Benefits: Give flexible, suppleness to lower back especially at sacral, lumbar region. Remove hunch back or droop shoulders, by regular practice. Improves breathing. Strengthen entire spine, neck, shoulders, shoulder. Make spine flexible, supple and strong. Improves back pain.
Urdhva Mukha Svanasana – Urdhva Mukha Svanasana
Urdhva Mukha Svanasana – Urdhva Mukha Svanasana (urdhva – upward, mukha – face, svana – dog) Practice: Come to Makrasana (crocodile posture), place palms beside chest at last rib bone, elbows up and close to each other. Keep the feet about one foot apart. The toes should point backward. Place the palms by the side of the waist, Inhale raise head, neck, chest, pelvic, hip, legs off the floor by keeping elbow straight and locked. Stretch and lengthen the head neck and trunk as far back as possible, without placing the knees on the ground. Keep the legs straight and tightened at the knees, balancing at your palms and your toes. Distribute the pressure evenly at your back. Do not shrug your back open your chest and widen your shoulder. Tighten calf, thigh, butt muscles. Open chest broad by pushing arms down against floor. Stay for 10 to 30 second, with deep inhalation and exhalation. Exhale, come back to Makrasana and relax. Benefits: The compressing action on the abdomen helps in squeezing out stagnant blood from the abdominal organs and encouraging fresh flow of blood. It is very useful for all stomach ailments, including indigestion and constipation. Arching the back exercises the spine, making the muscles supple and revitalizing the spinal nerves. God for all back related problems.
Utthita Trikonasana – Extended Triangle Posture
Utthita Trikonasana – Extended Triangle Posture (utthita – extended, tri – three, kon- angle) Practice: Come to (Tadasana) Mountain Posture, by palms beside thighs. Inhale keep legs apart for 3 to 4 foot according to your height, By arms straight, fingers together, inner palms facing downward. Turn right foot outward to 90 degree, same left foot for 45 degree. Keep both legs straight and strong. Exhale Slide towards right side laterally, catch hold big toe with index, middle and thumb finger. Keep spine and tail bone straight and extended, turning spine towards left side, gazing at tip of middle finger. Stay for 10 to 20 seconds, by breathing normally. Now bend right leg knee and come back to Tadasana. Repeat same for left side, same length of duration. Benefits: Good for flat feet, neck pain, and sciatica. Improves height, makes body aligned and balance both side. Improves droop or hunch back. Makes legs very stronger. Strengthens the Calf, thigh muscles, and waist muscles and makes the spine flexible. Strengthen the hips, groins, hamstrings, and calves, shoulders, chest, and spine .
Vrksasana – Tree Posture
Vrksasana – Tree Posture (vrksa – tree) Practice: Come to Tadasana( mountain posture), shift your whole body weight to left foot , bend right leg knee, help of right arm rest the right foot close to left inner thighs , foot pointing downward and straight. Inhale raise your both arms side way, adopt namaskara mudra. Keep your left knee straight, whole body weight evenly distributed over left foot, spine and arms straight, beside ears. Lengthen tail bone, remain pelvic straight not tilting sideway. Remain in this posture for 10 to 30 seconds, breathing smoothly and deeply at your nostrils. Exhale and drop arms down, with right arm help drop right foot on floor. Repeat the same for left foot. Benefits: Removes fatigue of legs. Bring concentration and memory. Balances right and left side of brain hemisphere. Reduce stress and back pain.
Tadasana – Mountain Posture
Tadasana – Mountain Posture (tada – mountain) Practice: Come to standing posture. Stand straight with the feet together, the inner heels and big toes touching each other. (For beginner can keep feet apart for hip distance wide). Lengthen all the toes flat on the floor. Straighten the knees and pull the knee-caps up. While inhale contract the hips and pull up the muscles of the thighs, Keep the stomach in, chest forward, spine stretched up and the neck straight. Inhale, and lift your hips, stomach in, rib cage up, chest up, neck and head straight. Make sure you are not bearing the weight of the body either on the heels or the soles, it should be evenly distributed on both feet and firmly grounded, by adopting mountain pose (Tadasana). Place both palms together in front of the chest (Namaskara Mudra). Benefits: Align whole body evenly both left and right side of body. Remove lower back pain and reduces breathing rate, improves lungs holding capacity. Strengthen ankle, knee, hip, spine and shoulder joints. Establishes a state of concentration and calmness in mind.
Sukhasana – Easy Posture
Sukhasana – Easy Posture (sukha – easy or comfortable) Practice: Come to (Dandasana) staff posture, fold right leg knees place it beneath left knee. Now bend left leg knee place it, under right leg knee. Make sure shin touching each other, foot under opposite knee; allow space between shin bones to pelvic. Try to balance your posture with support of pubic bone and tail bone. Lengthen your tail bone, spine, neck and head. Benefits: Calms the brain, improves memory and concentration. Strengthens the back, neck and head. Stretches the knees and ankles. Improves one patience and forbearance capacity.
Sirsasana – Head Standing Posture
Sirsasana – Head Standing Posture (sirsa – head) Practice: Come to knelling posture called Vajrasana. Lean forward by knee apart for one fore arm distance. Interlock fingers; place it at one forearm distance, straight to knees. Place head pressing against the inside of the interlocked fingers. Now move spine straight perpendicular to floor, legs parallel to ground, by toes touching ground. Press toes down against floor; come up by shifting your lower part of body over elbows and head. Adjust posture by elbows, give minimum weight to head region. Keep whole body in a straight line, keep knees straight, suck abdomen in. Gaze at two feet front of floor at eye level. Stay for 10 to 20 seconds, breathing at nose normally. Exhale and return the back to the Vajrasana, relax at (Balasana) child posture. Benefits: This is called king of asana, by doing this asana alone get all benefits of other asanas. Improves balance, skill, memory and concentration. Optimize all organs, system and limbs of body. By regular practice hair grows blacker and controls falling hair.
Siddhasana – Perfect Posture
Siddhasana – Perfect Posture (siddha – perfect) Practice: Come to Dandasana (staff posture), by palms on floor beside hips. Bend the right leg at knee; place the right heel pressing at below perineum, end of reproductive organs. Bend left leg knee place left heels at root of reproductive organ, by left ankle resting over right ankle, soles, toes between calf and thigh muscles. Keep the trunk, neck, and head in a straight line. Gazing upward in between eye brows, by adopting Jnana Mudra at both arms by touching tip of index and thumb finger, rest on your thighs. Stay for 1 to 3 minutes; breathe calmly, aware about your breathing movements. Then unfold legs one by one come back to Dandasana. Repeat same for opposite leg. Benefits: Makes reproductive organs stronger, awaken Mooladhara Cakra, and makes to move energy upward instead of going downward vainly. It is one of the best among all the asana, according to Hatha Yoga Pradipika classical text. This posture is recommended for (Dhyana) Meditation and (Pranayama) breathing practices. Strengthen spinal muscle stamina to sit for long time. Increase awareness and expands consciousness. Leads to meditative state spontaneously Nadi.
Salabhasana – Locust Posture
Salabhasana – Locust Posture (salabha – locust) Practice: Come to (Makrasana) Crocodile relaxation posture, bring legs together toes pointing outward, heels together , knees together , legs , torso in a straight line. Place palms under inner thigh, exhale, and tighten buttocks, hips, thighs, and knee and ankle joints. Inhale, with support of palms lifts both legs up as height as possible, by knees straight, chin chest abdomen touching floor. Balance legs by chest and chin. Breathing very deep in and out, stay for 10 to 20 seconds, come back to Makrasana by exhaling, and relax. Benefits: This asana tones and adjusts the functioning of the liver and other abdominal organs, especially the intestines, pancreas, and kidneys. It is very useful for relieving and eliminating diseases of the stomach and bowels, and it stimulates the appetite. It strengthens the lower spine and heart, and tones the sciatic nerves. Stimulates abdominal organs. Helps relieve stress.
Sethu Bandha Asana – Bridge Lock Posture
Sethu Bandha Asana – Bridge Lock Posture (sethu- bridge, bandha – lock) Practice: Lie down on your back with the legs bent at the knees and the heels touching the buttocks. Hold the ankles. Inhale, raise the hips and arch the back, keeping feet flat on the floor. Do not move the position of the feet or shoulders. The body should be supported by the feet, neck, shoulders and arms. Maintain Retain the breath inside when practicing this posture. Stay for 20 to 40 seconds with normal breathing for curative purpose. Exhale and relax at Savasana. Benefits: Good for thyroid secretion. This asana is useful to return displaced vertebral discs. It stretches and massages the colon and other abdominal organs. It also straightens round shoulders and relieves backache. It is recommended especially for women who have a tendency towards miscarriage as it tones the female sexual organs. It is a good preparatory pose for cakrasana.
Sarvangasana – Shoulder Standing Posture
Sarvangasana – Shoulder Standing Posture (sarva- all, whole, entire, anga – limb or part of body) Practice: Lie flat on the back with feet together, arms by the sides and palms flat on the ground. Using the arms as levers raise the legs and back to a vertical position. Bend the elbows and use the arms as props to steady the back by pressing it with the palms. The trunk and legs should extend straight up, forming a right angle with the neck, the chest pressing against the chin. Soften the throat and tongue. Firm the shoulder blades against the back, and move the sternum toward the chin. Your forehead should be relatively parallel to the floor, your chin perpendicular. Gaze softly at your toes or tip of your nose. Stay for 10 to 30 seconds, with normal breathing. Exhale, drop legs down, spine down with support of arms, and relax at Savasana for 10 to 30 seconds. Benefits: Stimulates the thyroid gland and thereby improves the balance of the circulatory, digestive, reproductive, nervous and glandular systems. It corrects improper body growth and clears psychological disturbances by bringing a rich supply of blood to the brain. It relieves asthma and bronchitis. It releases the normal gravitational pressure from the anal muscles, relieving hemorrhoids (piles). It tones the legs, abdomen, the female reproductive organs, spine and neck. It inhibits hydrocele and eliminates waistline fat. Leucorrhea and diabetes can be controlled. Mastery of this asana gives conscious control over body temperature.
Purvottanasana – Intense East Stretch
Purvottanasana – Intense East Stretch (Purva – east, Uttana- intense stretch) Practice: Come to Dandasana posture, by palms on floor beside thighs. Recline back, rest palms pointing towards head, straight to shoulders, press palms down lift lower back, hip, thighs, towards sky. Knees straight, foot on ground. Neck long, straight line with body. Whole body perpendicular rot he ground. Stay in this posture for 10 to 15 seconds, by normal deep inhalation and exhalation at your nostrils. Exhale bend elbows, knees, drop legs, hip down and relax. Benefits: Strengthen wrist, arms, shoulder, neck, open chest improves breathing makes heart stronger. Tones lower back, pelvic region, give suppleness to ankles and foot. Good for arthritis and lower back peoples.
Plank Posture
Plank Posture Practice: It is the part of the Surya namaskara ( sun salutation) after Aswa Sanchalansana (Equestrian or runners lunge Posture) , from here bring your legs back , whole body in a straight line like stick , at 35 degree angle towards ground, looking two foot front, balance at your palm and toes. Stay for 10 to 20 seconds, breathing normally at your nostrils. Then move to next posture. ►Benefits: Strengthens the arms, wrists, and spine. Tones the abdomen and chest region.
Pavana Mukta Asana – Wind Releasing Posture
Pavana Mukta Asana – Wind Releasing Posture (pavana – wind, mukta-releasing) Practice: Come to Savasana, bring legs together, arms beside thighs. Inhale; raise right leg up till 90 degree, by keeping knee straight. Bend right leg knee, interlock fingers place it below knee. Pull knee towards chest and lift head dorsal try chin to touch knees. Stay for 10 to 30 seconds comfortably, keep breathing at your nostrils by synchronizing with abdomen movement. Exhale, return back, by unfolding right leg knee, and head down. Repeat same at left side, and then relax at Savasana. Benefits: Remove all gastro-intestinal problems. Strengthen all abdominal organs and lower, middle upper back. Good for those who having thyroid related problems. Relieves, chronic constipation.
Paschimottanasana – Intense West Stretch or Sitting Forward Bend
Paschimottanasana – Intense West Stretch or Sitting Forward Bend (paschima – west uttana – intense stretch) Practice: Come to Dandasana (staff posture) by keeping legs forward, straight and spine, head, neck towards sky, by palms on ground beside hip. Along with inhalation gradually raise arms up, close to ears. Inhale lift spine up and arch it, exhale bend forward from hip, till your abdomen resting on your thighs, forehead on shin region. Grasp big toes by thumb, index, and middle finger, press elbow down on floor close to beside calf muscles. Both knees straight, parallel to each other, feet pointing upward, lengthen from lower back, and avoid round back. Back of legs contacting with floor. Stay for 10 to 20 seconds, by breathing evenly and deeply to awaken shusmna nadi. Inhale, come up from lower back, exhale arms down and relax. Benefits: Stretch profoundly entire back side of spine, neck, thigh, and calf muscles. Activates abdominal organs, large and small intestine, remove its slugginess. Remove constipation, excessive abdominal fat. Strengthen respiratory, improve strength, stamina and endurance power. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Padmasana – Lotus Posture
Padmasana – Lotus Posture (padma – lotus flower) Practice: Come to Dandasana, by palms beside hip n floor. Bend right leg with help of right arm and place the soles at close to navel, soles facing upward. Now bend, left leg, bring left foot close to navel, foot facing towards up. Make sure knees contact with ground, keep spine, neck, and head straight, do not lean forward or back ward. Abdomen in chest up lift lower back up and stay for 20 to 60 seconds, with normal breathing. Palms on your thighs. Eyes closed observe your breathing motion. Now unfold knees, and relax. Benefits This is an ideal for meditation. Brings flexibility to knees ankles. Keep spine stronger, strengthen entire back muscles. Makes breathing stronger and distributes energy evenly through out body. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Padahastasana – Hand to Foot Posture
Padahastasana – Hand to Foot Posture (pada – foot, hasta – hand) Practice: Come to Tadasana(mountain) posture, by arms beside your thighs. Inhale raise arms side way till it touch ears. Take deep inhale , by exhaling bend forward by keeping your knee straight from your lower back ( make sure not bending from your upper back ( if you have back pain or weak back keep your knees bend) Lengthen the neck and toward the feet. At final phase keep the chest open as you resting your palms beside of your feet, Keep your feet firm , both leg straight and stably grounded . From hip to ankle should be in straight line. Lenghten from your lower back and stretch from upper back, in hale through nose while exhale suck your abdomen in towards back , forward touching your shin bone not your knees. Stay for 10 to 20 seconds, by deep breathing at your abdominal . Finally completely relax at final pose. Inhale lift head up, come up form lower back , exhale arms down , and relax . Benefits: Helps preventing constipation and menstrual problems. Improves digestion. Enhances blood flow to the head region. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Matsyasana – Fish Posture
Matsyasana – Fish Posture (matsya – fish) Practice: Come to supine posture, by bringing legs together, arms beside thi Now adopt padmasana with support of both hands. Place palms above shoulder press against floor, lift head neck, chest, spine and make arch on your back. Grasp big toe with thumb, index, middle finger, press elbows down, close to body, and give minimum pressure to head region. Stay in this posture for 10 to 30 seconds, breathe normally. Release toes and palms supporting above head, and release head, neck, trunk on ground, unfold both legs release padmasana. Come back to Savasana and relax. Lie on your back on the floor, in savasana(corpse pose) Benefits: A traditional text Gheranda Samhita (2:21)says that Matsyasana is the destroyer of all diseases Strengthen your entire back, neck region. Helps in balancing the function of the thyroid gland. Effective for diabetes, asthmatics and back problems. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Janu Sirsasana – Head to Knee Posture
Janu Sirsasana – Head to Knee Posture (janu – knee, sirsa – head) Practice: Come to Dandasana (staff posture), bend right leg knee with help of arm place it heels at root of reproductive organs or close to perineum, calf muscles touching back thigh muscles, knees pressing downward, right foot pointing forward. Inhale, raise both your arms from ground beside thighs, extend your back and bend from lower back catch hold left foot by both palms. Foot facing towards sky, knee straight, left leg in straight line not tilting either side, forehead at your shin muscles. Stay in this posture for 10 to 40 seconds or till you feel comfortable, by breathing longer and even through your nose. Release your arms, lift head, come up from lower back, and exhale arms down. Repeat same at opposite side for complimentary. Benefits: It activates pancreas and makes insulin to function efficiently, it strengthen pelvic region, hip joints and inner deep quadriceps thigh muscles, release fatigue and tiredness of leg muscles. Melts and remove kidney or gall bladder stone. Improves digestive mechanisms and strengthen liver, pancreas, prostrate gland. Stimulate ida and pingala nadi which is preparatory for activate shushmna nadi. Removes lower back stiffness and strengthen lower back, hip joints, and butt, remove back pain gradually by stable practice. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Halasana – Plough Posture
Halasana – Plough Posture (hala – plough) Practice: Lie supine on the floor with the hands extended along the body and the feet together. Raise the legs up to 90 degree, by keeping the knees straight. Press the palms against floor, raise the trunk by bending the legs towards the head and touch the toes on the ground. Interlock fingers rest back of head straight. Both legs straight and firm. Stay for 10 to 20 seconds, keep breathing evenly and deeply. By palms support lower the trunk and slowly come back to supine posture. Benefits: Deeply stimulates abdominal organs. Gives good exercise to the thyroid glands. Gives a good stretch to the spinal column, thus it builds a strong and supple supine. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Dhanurasana – Bow Posture
Dhanurasana – Bow Posture (dhanu – bow) Practice: Lie on prone posture called Makrasana (crocodile) relaxation posture. Now bend the knees, stretch the arms back and catch hold the right ankle with the right arm and left ankle with the left arm. Inhale, pull the legs up by pulling backward, knees off the floor and simultaneously lift head, chest, off from the floor by pulling forward. The arms straight like bow-string. Rest whole body weight on your abdomen. At beginning keep toes touching each other, knees apart. Reaching final posture bring knee and toes together. Remain in this posture for 10 to 20 seconds, breathing strongly and evenly. Exhale, release legs, return back to Makrasana (crocodile) posture. Benefits: This asana brings back elasticity to the spine and tones the abdominal organs. Good for diabetes and obesity group. Brings tremendous stamina by holding for long duration. Makes neck and arms stronger. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Cakarasana – Wheel Posture
Cakarasana – Wheel Posture (cakra – wheel) Practice: Come to (Savasana) corpse posture; bring legs together foot pointing upward, arms beside thighs. Place the palms under the shoulder towards feet, elbows facing upward; bend both the knees, place heels close to butt. Inhale lift spine up, rest head on the floor. Again inhale raise head, spine, make an arch on whole body, weight bearing on palms and soles. Make elbow straight beside ears, knee straight , tighten thigh , hip , buttock muscles, open chest , shoulders, lifting towards up. Remain in this final posture for 10 to 20 second, with normal breathing at your nostrils slowly and deeply. Exhale, bend elbows, knees, and rest head on floor, then gradually spine, legs on floor, come to savasana and relax. Benefits: Stimulates and strengthen whole body from toes to head. Gives strong vigour and vitality. Effective in reducing weight faster, which slim whole body in perfect shape. Strengthen arms legs, thighs, hips and pelvic muscles. Those want strong limbs; this is a boon for them. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Bhujangasana – Cobra Posture
Bhujangasana – Cobra Posture (bhujanga – serpent or snake) Practice: Lie on your abdomen in prone posture. Place the palms by the side of the waist, by keeping elbow straight and locked. Inhale, lift your chin, chest, abdomen, till pelvic region. Keep the legs straight and tightened at the knees, balancing at your palms and legs. Stretch and lengthen the head neck and trunk as far back as possible. Distribute the pressure evenly at your back. Do not shrug your back open your chest and widen your shoulder. Press the tops of the feet and thighs and the pelvic region firmly into the floor. Stay in this posture for 10 to 30 seconds comfortably, breathe smoothly and slowly through nostrils. Exhale, return back to prone posture and relax it. Hold the pose anywhere from 15 to 30 seconds, breathing easily. Benefits: Strengthens the entire spinal muscles. Reduces the abdominal excessive fat. Useful in management of respiratory problems and back problems. Stretches arms, chest and lungs, shoulders, and abdomen. Firms the buttocks, hip joints and pelvic region. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Balasana – Child Posture
Balasana – Child Posture (bala – child) Practice: Kneel on the floor. By both your toes and knees and sit on your heels Inhale raise your both arms up, lengthen tail bone, exhale bend forward , from lower back so abdomen, chest on front of thighs, crown of head on the ground, Arms relax above your head. Keep breathing at your abdominal, it improves our breathing and reduces extreme stress levels. Balasana (child posture) is a relaxation posture. Remain in this posture till you feel refresh and rejuvenated completely. Now come up from hip region by lengthening the spine. Unfold both your knees and relax at sitting posture. Benefits: Rejuvenates all abdominal organs, cardiac and respiratory system. Reduces unnecessary which deposit at thighs and buutt region. Improves digestion. Improve flexibility of hips, thighs, and ankles. Calms the brain and helps relieve stress and fatigue. Relieves back and neck pain when done with head and spine supported Enhances blood flow to the head, stimulates the brain cells, improve the memory, and concentration level. Give flexibility to the spine, ankles and knees #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Ardha Chandra Asana – Half Moon Posture
Ardha Chandra Asana – Half Moon Posture (ardha- half, Chandra – moon) Practice: Come to Tadasana, with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward. Bring the hands together at the heart region with palms lightly pressed against each other called namaskara mudra. Inhale and raise the arms straight up keeping the palms touching each other together. Arch your body backwards keeping your arms alongside your neck, beside, ear and head, fall the head backward and stay here. Keep your knees till waist region, straight while holding posture. Stay for 10 to 20 seconds, at final posture breathing at nose normally. Exhale, return back to Tadasana and relax. Benefits: Makes the lower back flexible. Stimulates and strengthen the entire back, arms, neck muscles, chest and shoulders. Improves, respiration. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Ardha Navasana – Half Boat Posture
Ardha Navasana – Half Boat Posture (ardha – half, nava – boat) Practice: Come to sitting posture called Dandasana (staff pose), interlock your fingers and place it back of head. Exhale, recline the spine back and simultaneously raise your both legs at 35 degree angle. So, crown of head and toes at same level. Keep balancing at your buttocks muscles. Stay for 10 to 30 seconds, by breathing at your abdominal muscles, deeply. Do not have hunch back and keep both knees straight, by gazing at your big toes. Inhale, return back to Dandasana, and repeat one more time. Benefits: Strengthen abdominal muscles and lower back muscles. Make abdominal fat to reduce rapidly, Increases intensity of awareness and concentration. Bring balance at our body and mind level. Remove oscillation mental state. Peoples, who have weak back, will be panacea for them. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Ardha Chakrasana – Half Wheel Posture
Ardha Chakrasana – Half Wheel Posture (ardha – half, cakra – wheel) Practice: Come to sanding posture called Tadasana (mountain posture) or samastithi. Support your both palms, back of hip. Exhale, by pushing hip forward and bend backwards from the sacral region. Widen chest, head backward. Stay for 10 to 20 seconds, with normal inhalation and exhalation through nostrils, by neck, shoulder and face muscles relaxed. Inhale, come up and relax. Benefits: Makes the lower back flexible. Stimulates and strengthen the entire back, neck muscles, chest and shoulders. Improves respiration. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bend
Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bend (ardha – half, baddha – bound, padma – lotus) Practice: Come to sitting pose called Dandasana (staff posture) by keeping palms beside hips, inhale and raise both arms side way turn palms facing forward, now lengthen your spine. Exhale, bend forward catch hold right ankles with help of right arm, bend right leg knee place the heels on left thigh, left foot close and touching below the navel. Bring the right arm around back and catch hold the big toe, inhale come up heighten your back , exhale bend forward and catch hold left leg toe, by abdomen close to front of thighs , chin touching shin bone , bend elbows rest on ground. Remain in this posture for 10 to 30 seconds, by breathing at your nostrils very slowly. Inhale, lift head, left arm up. Release right arm and unfold right leg knee, relax for 10 to 30 seconds and repeat same at opposite side. Benefits: It gives flexible, suppleness and opens the joints called wrist elbow, shoulder, knees and ankle joints. It activates pancreas and makes insulin to function efficiently, it strengthen pelvic region , hip joints and inner deep quadriceps thigh muscles, release fatigue and tiredness of leg muscles. Melts and remove kidney or gall bladder stone. Improves digestive mechanisms. Stimulates and massages intestines, good observing of nutrients so body fuel with enough energy and eliminates the tools good for constipation. Burn abdomen fat and makes it flat. Align the body evenly at both side, balance the both right and left side of body energy level. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
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