Monday, 21 August 2017

200Hour yoga teacher training in rishikesh india

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#Sarvangasana is an inversion used at the end of a yoga practice in order to encourage cleansing blood flow throughout the body and to promote an inner sense of calm. The term comes from the Sanskrit sarva, meaning "all," anga, meaning "limb," and asana, meaning "pose" or "posture
How to do Sarvangasana
Follow these easy steps to do sarvangasana. After finishing practice go to Savasana (Corpse Pose).
1. Lie on the carpet with legs together.
2. Raise the legs to an angle of 90 degree. Now press the floor with your palms, lift the waist and bring the legs forward. Then keep them vertical to the ground.
3. Bend the hands, hold the waist with the palms, balancing and raise the legs to an angle of 90 degree to the floor. Body and legs should ne straight vertical to the floor.
4. The whole weight of the body resting on the shoulder blade and adjust if it is not straight. Rest the elbow on the floor with palms supporting the body.
5. Maintain the pose up to 50 or to 100 counts. Eyes should see the toe nail. Legs should not move.
6. Lower the legs toe and back. Take the hands from the back and place it on the floor. Briskly bring the back to the floor, the legs and lie down.
7. Take rest and do it again. After finishing two rounds do savasana (corpse pose).
Health Benefits of Sarvangasana
These are the most important health benefits of sarvangasana.
1. Blood circulatory system, respiratory system and digestive system will be vivified.
2. While practicing this yoga pose more blood flows into throat, thyroid gland will be invigorated.
3. Sexual disorders are cured easily.
4. It rectifies disorders in ears, nose and throat.
5. Diseases at the bottom and around the heels are cured.
6. Hair loss and premature graying of hair are put to end or controlled.
7. Diseases caused in and around groin (also called as hernia) area will be cured.
Those who have affected by these following problems should avoid practice this pose.
1. High blood pressure
2. Heart problems
3. Middle ear trouble
4. Capillary
5. Weak age
6. Spondylosis
7. Slipped disc

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#HALASANA (plow pose)
The name comes from the Sanskrit words 'hala' meaning "plow" and 'asana' meaning "posture" or "seat
How to do Halasana (Plow Pose)
1.Lie on your back with your arms beside you, palms downwards.
2.As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle.
3.Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.
4.Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.
5.Hold this pose and let your body relax more and more with each steady breath.
6.After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation
Tips for Halasana (Plow Pose)
Do this asana slowly and gently. Ensure that you do not strain your neck or push it into the ground.
Support your back on the tops of your shoulders, lifting your shoulders a little towards your ears.
Avoid jerking your body, while bringing the legs down.
Health Benefits of Halasana
1. It clears constipation and stomach disorders.
2. Halasana helps to reduce both belly and body fat.
3. The inner organs like thyroid, kidney, spleen and pancreas are nourished well.
4. It normalizes high blood pressure.
5. Menstrual disorders in women are cured.
6. It improves memory power. Therefore a student practicing this yoga pose regularly helps to score high marks in examination.
7. With a broad shoulder and a trim waist it gives sleek look.
8. As more blood flows to face, the face dazzles and kept young.
9. Muscle fibers and cervical vertebrae, Thoracic vertebrae and Lumbar vertebrae on the back are strengthened.
10. It helps to keep your back bone flexible and strong.

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Naukasana ("Boat Pose")
The name comes from the Sanskrit words nava(Nauka) meaning "boat" and asana meaning "posture" or "seat". In its literal translation, "Boat Pose", the body could be imagined to resemble a boat, entirely balanced on the buttocks
The body comes into a V-shape, balancing entirely on the buttocks. In different variations and traditions, the arms legs and torso may take different positions. In Paripurna Navasana, the legs and back are lifted high and arms extend forward and parallel to the ground. In Arda Navasana, hands interlace behind the neck and both back and shoulders are closer to the ground.
Steps for Naukasana (Boat-Pose)
1.Lie flat on your back on the yoga mat with your arms by your side.
2.Relax in this position for some time and keep breathing normally.
3.Now inhale slowly and lift your both legs as per shown in the above image.
4.Keep legs straight and should not be bent.
5.Raise your upper body to touch your legs with both hands.
6.Try to maintain the angle of 45 degrees.
7.Hold your breath and the posture for 10-15 seconds. You can increase the time of holding posture by practicing regularly.
8.Now exhale slowly and get back to your starting position.
Benefits of Naukasana (Boat-Pose)
1.Helps to reduce belly fat.
2.Improve the function of digestion.
3.Good for developing six pack ABS.
4.Regulates the function of pancreas, liver and lungs.
5.Strengthens abdominal muscles.
6.Good for diabetes patient to maintain the sugar level.
7.Improves the blood circulation.
8.Strengthens the muscles of thigh, hips, necks and shoulder.
9.Improves the function of kidney, thyroids and prostate glands.
Precautions for Naukasana (Boat-Pose)
1.Suffering from low or high blood pressure, hip joint pain, arthritis, severe headache, migraine, hernia and ulcer patients should not practice naukasana (Boat pose).
2.Consult a doctor first before practicing any exercise and practice under expert guidance.
3.Pregnant women should not practice this boat pose.
4.Avoid practicing during periods but if you are comfortable to practice then go ahead.
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#Hanumanasana The name comes from the Sanskrit words Hanuman (a divine entity in Hinduism who resembles a monkey) and asana (posture),and commemorates the giant leap made by Hanuman to reach the Lankan islands from the mainland of India
Level: Intermediate
Style: Vinyasa Yoga
Duration: 30 to 60 seconds
Repetition: Once on the right leg and once on the left leg
Stretches:Hamstrings, Thighs, Groin
Strengthens:Legs, Abdomen, Hips
Hanumanasana opens the hips and stretches muscles in the groin and hamstring region. Ensure to warm up yourself with some hip-opening exercises before getting into this pose.
How to do the Hanumanasana:
•Start by kneeling on the floor with knees a little apart. Place your right foot forward and raise the inner sole such that only the outer heel touches the floor.
•As you exhale, bend your torso forward and bring your fingertips to touch the floor.
•Slowly, move your left knee backwards till the knee and the front of the foot touch the ground. Simultaneously slide your right leg forward till it touches the floor completely.
•Sliding your left foot backward and right foot forward, come into a split position.
•The toes of the right foot should be pointing skywards and the front of the left foot should be touching the ground.
•Raise your arms and join your palms. Stretch your arms and arch your back a little.
•Stay in this position for a couple of breaths before bringing your arms back down.
•To come out of this posture, shift the weight of the body on the hands by pressing them on the floor. Slowly slide your left and right feet back to the initial position before repeating the pose with the left leg in front and right leg behind.
Benefits of Hanumanasana:
Hanumanasana stretches and strengthens muscles in the hamstrings, thighs and groin region. This yoga pose also stimulates the abdominal organs and improves their functioning. A regular practice of this pose ensures that the hips become more flexible over a period of time.
Refrain from practicing this yoga pose if you have an injury in the hamstring or groin area. Do not force do a full split as it might harm the body. Respect your body's limits and stretch till where you comfortably can.
Beginner's tip:
This is an intermediate pose and even regular yoga practitioners may initially find it a difficult to perform a full split. You may place a blanket below your knees and ankles to avoid any pain or discomfort.
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Friday, 11 August 2017


The name comes from the Sanskrit words "raja"  meaning "king", kapota  meaning "pigeon “and asana meaning "posture" or "seat ,Raja Kapotasana is an asana which helps to open up the chest and also strengthens the back and groin. It opens and increases the flexibility of the hips, at the same time strengthening the back, and stretching the thighs and the groin.
1.      Start off on your fours, making sure your knees are placed right under your hips and your hands a little ahead of your shoulders.
2.      Now, gently slide your right knee forward, such that it is just behind your right wrist. While you do this, place the right shin under your torso, and bring your right foot in front of your left knee. The outsides of your right shin must rest on the floor.
3.      Slowly, slide your left leg to the back. Straighten your knee, and drop the front of your thighs to the floor. Lower the outsides of your right buttocks on the floor. Place your right heels in front of your left hip.
4.      You can angle your right knee towards the right, such that it is outside the line of the hip.
5.      Your left leg should extend itself straight out of the hip. Make sure it is not angled to the left. Rotate it inwards, such that its midline is pressed against the floor. Take a deep breath, and as you exhale, bend your left leg at the knees. Then, push your torso back and stretch as much as you can so that your head touches your foot.
6.      Lift your arms up, gently folding them at your elbows. Use your hands to bring your foot towards your head.
7.      Maintain the upright position of your pelvis. Push it down. Then, lift the lower rims of your rib cage against the pressure of the thrust. To lift up your chest, push the top of your sternum straight up and towards the ceiling.
8.      Stay in this position for at least a minute. Bring your hands back to the floor and drop your left knee down. Gently slide the left knee forward. Exhale and come up to the Adho Mukha Svanasana. Take a few breaths. Then, come back on your fours and breathe. As you exhale, do the asana with your left leg forward and right leg at the back.
Precautions And Contraindications
These are a few points of caution you must keep in mind before you do this asana.
        I.            This asana must be practiced under the supervision of a certified yoga instructor since it is an advanced pose. One wrong stretch could harm you greatly. This asana must be practiced only after you have been doing yoga regularly for a few months. It is not for beginners.
      II.            It is best to avoid practicing this asana if you have an ankle, knee, or sacroiliac injury. This asana is not meant for pregnant women. Also, avoid it if you have tight hips or thighs.

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