Isha Sadhguru

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Yogasanas – 84 Ways of Aligning With the Divine

powerpoint presentation of yoga asanas

Table of Contents

#1 What is an asana?       #1.1 Asanas and emotions       #1.2 Asanas and awareness

#2 The science of asanas       #2.1 84 asanas to attain       #2.2 Yogasanas – creating health, joy and blissfulness

#3 Asana Siddhi       #3.1 Asana mastery and perception       #3.2 Ease and stability – the third limb of yoga       #3.3 Creating a device to receive the divine

#4 Fine-tuning your asanas       #4.1 Flexibility during asanas       #4.2 The sequence of the asanas       #4.3 Why you shouldn’t speak during asanas       #4.4 Breathing easy during yogasanas       #4.5 Why focusing on the breath is essential during asanas       #4.6 Why yogic practices are often done in sets of three       #4.7 Closing your eyes       #4.8 Toe to toe       #4.9 Heel to perineum       #4.10 Asanas: Exploring how the body and mind work

#5 Still more on asanas

What is an Asana?

Sadhguru: An asana is a posture. There are innumerable postures your body can take. Among these, certain postures have been identified as “yoga asanas” or yogasanas. “ Yoga ” means that which takes you on to a higher dimension or higher perception of life. So, that kind of posture which leads you to a higher possibility is called a “yogasana.”

Asanas and Emotions

You may have noticed that for different mental and emotional situations that you go through, your body naturally tends to take a certain posture. If you are happy , you sit one way. When you are unhappy you sit another way. When you are peaceful you sit one way, if you are angry you sit another way. Many times, you can tell what is happening with someone by just observing the way they are sitting, have you noticed?

Based on this, conversely is the science of asanas – by consciously getting your body into a certain posture, you can also elevate your consciousness. You can change the very way you feel, think, understand, and experience life by sitting in a particular way.

powerpoint presentation of yoga asanas

Asanas and Awareness

Yogasanas are not exercises. They are very subtle processes of manipulating your energy in a certain direction. It needs to be done with a certain level of awareness. There are various levels of doing asanas. You can practice asanas just physically, or more deeply, being aware of the breath , sensations, reverberations, being aware of the nadis, or with appropriate mantras . You can even do asanas without moving a limb. That is also possible.

The Science of Asanas

The science of asanas is known as hatha yoga. “Ha” means sun, “ta” means moon. The first process of yoga is to bring balance between the masculine and feminine in you. Otherwise there will be no scaling of consciousness. This is why Shiva is known as Ardhanarishvara – one half of him is a woman, another half of him is a man. He is a man and the very embodiment of manhood.

At the same time, he is also woman, because without bringing this balance, without cultivating these two dimensions within us, there is no reaching towards the peak, there is no question of a human being flowering to his fullest possibility. That is why the first dimension of yoga that you practice is hatha yoga. That means the yoga of the sun and the moon is bringing balance between the masculine and the feminine. That is the first step to take.

84 Asanas to Attain

Among the Yogasanas , there are 84 basic asanas through which one can elevate his consciousness. When we say 84 asanas, do not think of them as just 84 postures. These are 84 systems, 84 ways of attaining. Out of this, if you have mastery over even a single yogasana, everything that is worth knowing in the existence can be known.

Yogasanas – Creating Health, Joy and Blissfulness

Two Isha meditators doing Namaskar

Right now, when you are trying to do hatha yoga, the biggest barrier is the limitations of your body. In fact, whatever human beings want to do, the biggest barrier is their body and mind. What should have been a stepping stone has turned into an obstacle, simply because they have not explored it considerably.

After a profound and thorough exploration of the human system, the yogic system identified 84 asanas as yogasanas , 84 postures through which you can transform your body and mind into a great possibility for your ultimate wellbeing. Most other spiritual processes talk about putting down the body because the body is an obstacle. If you want to sit and meditate, your legs tell you, “I need to stretch. I need to walk.” When we ask you in the morning to stretch your body, you say, “No, I want to rest.” If you do an asana and we ask you to stretch, you say, “No, I don’t want to stretch.” But if we ask you to sit unmoving, your body wants to stretch. Likewise, it has to eat, it has to sleep, it has to relieve itself – the body needs so many things.

Taking charge of your life

The body is a constant manifestation of various levels of compulsiveness, depending upon the type of information that has gone into the system. The information that is imprinted upon your physiological system is what we refer to as the karmic body . This information determines how much compulsiveness you suffer from, and how much freedom you naturally enjoy within yourself.

In hatha yoga, we are not concerned about who our fathers and forefathers were, what kind of genetics and karmic substance we received from them, and what we have imbibed in the process of living. It does not matter what has happened until this moment – we have decided to take charge of our life.

In the Indian tradition, if you are a serious practitioner of yoga, no astrologer will want to make a prediction for you, because even he understands that you have taken charge of your life. This is what a yogasana means – you are taking charge of your life. You are transforming your body and mind into a possibility in your life. It is becoming a passage, not a block.

The process of transforming the body, changing the texture of the body, changing the fundamental information in the body, which makes it go in certain compulsive patterns, needs a certain determination, forcefulness, and adamancy. You are not willing to give in to the cycles of compulsiveness. You go the way you want to go.

Creating the right atmosphere

  Ha and tha describe sun and moon. Hatha is about bringing a balance between the two. If these two dimensions are balanced within you, naturally, the body becomes a conducive place to live in for your being. If you mess up the place around you, you can move elsewhere. But if you mess up the body from within, you cannot go elsewhere until you die. As long as you live in this life, the body is the abode of your existence.

It is important that an atmosphere is conducive rather than being compulsive. If your home is a very compulsive place, you will feel suffocated. Every situation, every atmosphere is set up for a certain purpose. Your home may be set up for one kind of purpose. The ashram may be set up for another kind of purpose. An industry or a business may be set up for a different kind of purpose. Every atmosphere should serve the purpose that we have set it up for. You must decide what purpose your body should serve. We will do the appropriate yoga for that.

If your idea of a good life is being one step ahead of others, we will do one type of yoga . If you do not compare yourself to others, but you want to find your ultimate potential in terms of activity, we will do another kind of yoga. If all you want to do is dissolve into the ultimate nature of existence, we will do yet another kind of yoga. We can practice yoga in different ways.

Enhancing perception

 An individual human being becomes who he or she is only because of what he or she perceives. You are who you are right now only because of what you have perceived in your life until now, and you will be who you will be only because of what you will perceive in future. The whole system of yoga is about enhancing perception.

If you hold the posture right, if your alignment is right, it matches with the cosmic alignment in some way. The 84 yogasanas represent 84 alignments, because existence as we know it now is seen as the 84th creation. The memory of these 84 creations is reflected in our body.

We are trying to release and activate this memory. If one gets into these 84 postures, or if one masters a single posture and approaches the remaining 83 through that, one can know everything that has happened in creation until now, because the memory of that is within one’s system in a codified way. If this memory touches another dimension outside of yourself, it can be activated and ignited.

Yogasanas are a powerful means to connect. Do not forget, yoga means union. Union means two have become one. There are only two in existence – you and the rest of existence. In the rest of existence you may identify individual entities, but essentially, there are only two – you and the rest of existence – because there are only two dimensions of experience within you. You do not know what is up and down in this cosmos. You do not know what is forward and backward. These are all things that we have made up for convenience. Essentially, there are only two dimensions of experience – inner experiences and outer experiences.

Yoga is about creating a union between these two dimensions – inner and outer, you and the rest, you and the other. When there is no “you” and “the other,” when there is just “you” and “you,” that is yoga.

Asanas are a physical form of approaching this ultimate union, because the physical body is the easiest thing to work with. If you try to come to this union with your mind, it will play too many tricks. With the body, at least you know whether it is doing it right or not, whether it is cooperating or not. If you push the mind too hard, it will make you believe all kinds of things and dump you the next day. The body is a more reliable factor. If you work with it sensibly, the yogasanas can definitely lead to ultimate union.

In the meantime, before this alignment with the ultimate happens, by getting into the postures, inner alignment happens, which will naturally create a chemistry of healthfulness, joyfulness, and blissfulness – and above all balance.

Balance is something that modern societies have ignored, and they are paying a huge price for it. Whatever your intelligence, whatever your competence, education, and qualifications – if you do not have the necessary balance, you will not succeed. You will not go very far in your life. The most important thing for people who are seeking to be successful – whether in the corporate sector, in politics, in the military, or any other field – is balance. Only if you have a balance that is not disturbed by external situations, are you capable of making use of the competence and intelligence within you. Otherwise, even the most wonderful qualities that one may have will go waste, simply because of lack of balance. Hatha yoga brings this balance.

Asana Siddhi

People who have taken up hatha yoga as their way of life generally take up one asana for their life’s sadhana. This is known as Asana Siddhi . Asana Siddhi means one is able to sit in a particular way with absolute ease. For most people, whichever way they keep their body, it is not at ease.

If you sit, it is not comfortable. If you stand, it is not comfortable. If you lie down, it is not comfortable. What the hell to do with this? If you give your body to the process of yoga, slowly the body becomes at ease. If you sit like this, it is absolutely at ease. It is not trying to be some other way.

Asana mastery and perception

 A thinking mind cannot understand how a man can spend his whole life wanting to sit in a particular way. But everything that can be perceived can be perceived, by having mastery over a single physical posture. What you are calling as yogasanas is just to get this body geometrically in line with the cosmic geometry. If you learn to just hold it right, you can download the whole cosmos. This is yoga. If you simply sit right, everything that’s worth knowing can be known to you from within.

A group of meditators performing Ubhaya Padangushtasana

Ease and Stability – The Third Limb of Yoga

Patanjali describes the third limb of yoga, which is the asana, as " Sthiram, Sukham Asanam " - if you are comfortable and stable, that is all the asana is about. Because "comfort" is such a misused word, maybe a closer word to "sukha" in English would be "ease." It simply means that your body is at ease, your mind is at ease, and your energy is at full vibrance and balance. Now you are naturally meditative. You will find full potential to your life. 

Creating a Device to Receive the Divine

The reason why hatha yoga has become ugly is because people start taking it like a circus. The way hatha yoga is happening in the West scares me, because all kinds of things are done in the name of yoga that are not yoga. Recently, I was playing golf with a group of young people and they asked, “What do you do?” I just ignored the question and took my shot and kept walking. They asked somebody who was walking with me, and he said, “He teaches yoga.” Immediately, they ran up to me and said, “Can you teach us something that will give us six-pack abs?” I said, “I can give you 14 if you are interested.”

This is not about sculpting your body and showing it off. This is to make the body into a fantastic vessel, a fabulous device to receive the Divine. Hatha yoga is a phenomenal process, but today, many physical therapists and experts are writing books on hatha yoga, making people believe it is an exercise system. It is not an exercise system. Studio yoga is unfortunately just the physical aspect of it. Teaching only the physical aspect of yoga is like having a stillborn baby. If you want a living thing, it needs to be taught in a certain way. In a proper atmosphere , with a certain sense of humility and inclusiveness about the whole process, hatha yoga is a very fantastic process. If I do a two-day hatha yoga program , people will burst with tears of ecstasy simply doing asanas, and that is the way yoga needs to be done.

Fine-tuning your Asanas

An Isha meditator performing matsyendrasana

Flexibility During Asanas

Questioner:  Does the amount of flexibility and the parts of the body that are flexible indicate something about the person’s mental state, their personality, or even their karmic structure?

Sadhguru:  That would be a very prejudiced way of looking at life. Let’s not get into judgments about people around you. That somebody is not able to bend or sit on the floor could have many reasons. It would be obnoxious and unnecessary to judge people like that. But to look at the question of flexibility in general – a muscle is useful only if it is flexible. Wherever the body wants 100% rigidity, it produced bones. Wherever it wants 75% rigidity, it produced tendons. Wherever it wants 50% rigidity, it produced cartilages. Wherever it wants total flexibility, it produced muscles. The body structure is made up of different levels of flexibility. If every part of the body was flexible, you would sit like a bean bag.

Some parts of the body are rigid, some are semi-rigid, some are flexible – it is done in an intelligent manner. It should be kept the way the Creator intended it to be. A three-year-old child will be flexible enough to do any asana. You lost this flexibility because of disuse, because you are trying to save your body for the grave . You want to be in a good shape when you go, but you are not in a good shape when you are here.

Increased acidity creates rigid muscles

 If there is no injury or damage of any kind to the muscles and they still are tense and rigid, you are probably generating acids in your body. You can notice this – if on a particular day, you are in a mentally tense state, the next day you will find it much harder to bend. If the acid level increases, the muscular structure tends to become rigid.

Emotions and acidity

 Rigid muscles and rigid brains are no good. Only when your brain and muscles are flexible, they are useful. If you sit here joyfully, the body will not generate acids. But if you are angry even for five minutes, the acid level in your blood will increase dramatically, to the extent that it is actually poisoning you, and it is this poison that makes the muscular structure rigid. Other than that, lack of flexibility may be cultural, because you are simply not used to sitting on the floor or using your body much. In any case, we cannot judge human beings by their flexibility in the sense, “Tell me which asana you cannot do and I will tell you who you are.”

The Sequence of the Asanas

A group of meditators performing Trikonasana

Questioner:  What is the importance of the sequence in which we are doing the asanas? Can we change the order?

Sadhguru:  The order is not something that you or I invented – it arises from the observation of how not only the physical body but the whole human system functions.

The right postures create comfort

 In your system, there is something called skeletal comfort, muscular comfort, organ comfort, and energy comfort. If you sit in a reclining chair , your muscles will be comfortable, but your joints will be strained. You may have noticed that if you travel for some time sitting reclined in a plane or a car, by the time you reach your destination, you will be exhausted. If you sit up straight, this will not happen. If you sit in a recliner, only your muscles are relaxed, but there is a lot of stress on the skeletal system, and above all, on your organs. The vital organs in the trunk are not firmly fixed with clamps and bolts or flanges but hang in connective tissue like in nets. If you sit in a recliner, especially in a moving vehicle, your organs will suffer enormously. In a moving vehicle, you must always sit straight, so that your organs have greater comfort. If you lean back, one organ will press on the other.

Lying down after food

 This is why they say you should never lie down right after food. In India, they always told you that you must eat before or just after sunset, and leave at least four hours before you go to bed, because the food should have left the stomach by then. If the stomach is full and you lie down, it presses on other organs. Let’s say you have one or one-and-a-half kilogram of food in your stomach and you lie down for a few hours, depending upon how you are lying, this weight could cause serious damage.

Don’t disjoint your energy

 In Hatha Yoga, this organ comfort is always considered. Energy comfort is also considered. Your energy functions in such a way that if you activate one aspect of your energy without activating another aspect of it, your system will become disjointed. There are many disjointed bodies everywhere. Disjointed energy means living a broken life. Somehow, you may manage to live long, but no matter what enters your life, you will not be complete. You may win the lottery, you may get married to the best man or woman in the world, you may pray 24 hours of the day – no matter what you do, you will live a disjointed life.

Asana order activates the system correctly

 The order of the asanas is not according to my or your preference, it is the way the human system is made. We need to activate it from one end to the other. Sudden activation of a certain part will lead to disjointedness. Life situations can be such that there is no choice about how to act and no system to it – you may have to jump into action whichever way it comes. But if you have activated your system in a certain way, whatever situation occurs in your life, you will be able to take it without causing too much disturbance to your system.

One can distinctly see this – if you do proper classical yoga, whatever situations you face, they will not leave you scattered. This preparation creates a certain integrity in the system. So the order of asanas is not by choice, it is according to the way the human system is structured.

Why You Shouldn’t Speak During Asanas

A meditator doing makarasana

Questioner:  Why should we not speak when doing an asana or correct others while they are in an asana?

Sadhguru:  An asana is a dynamic way of meditating. Because you cannot sit still, you do something else to become meditative. To take you back to the Yoga Sutras – Patanjali said sthiram sukham asanam . That which is absolutely stable and comfortable is an asana. This means your body is at ease, your mind is at ease , and your energy is vibrant and balanced. Asanas are a preparatory step to come to a state of being naturally meditative. In a way, asanas are a dynamic way of meditating. To think that when you are meditating, you can have a conversation is ridiculous. The same goes for asanas. Speaking triggers a number of changes in your system. You could check this yourself. First sit quietly and check your pulse rate. Then speak intensely and check your pulse rate – it will be very different. The pulse is just one example. Speaking not only changes the physiological parameters – even the energy parameters change dramatically. Above all, without focus, how to do an asana?

Speaking can cause serious imbalance

 Once, I was invited to speak in a yoga studio in the US. This lady is an Isha meditator and she had been a yoga teacher for many years. When I came to her yoga studio, music was playing, and she was in ardha matsyendrasana, talking non-stop into a microphone to the group. When I saw this, I wanted to leave, but she recognized me, said “Hi,” jumped up out of the asana, and came towards me. I took her aside and told her this is not the way to teach yoga because it brings serious imbalances to one’s system, and it turned out that she actually was suffering from them.

She gave up teaching after some time, and these issues disappeared. There should be no talking while doing an asana, and no going into any asana whenever you feel like it. I have seen people doing some asana during a bathroom break, because they want the world to know that they are doing yoga. This is silly. If you are able to sit without the need to run to the bathroom, without the need to talk to anyone, without the need to drink anything – that is a good advertisement for you if you are doing yoga. You do not have to get into a posture to tell everyone that you are doing yoga.

Can disturb focus and stability

 As a rule, you never ever speak in postures because focus, breath, and what happens to your energy system are most important. And above all, asanas are a preliminary meditative state. You cannot talk in your meditation. If you speak while doing an asana, you will disturb the breath, the mental focus, and the stability of your energy system.

Conscious corrections avoid damage

 To the question of corrections – in a way, physically correcting someone would amount to using props. If the teacher makes the corrections clear, people should be able to consciously correct the asana. Otherwise, later, they will make the same mistakes again. Another aspect is, if they are already in a certain state and you try to physically correct the posture by touching them, you could cause damage. To give an example – just moving my finger involves so many things. My muscles, ligaments, skeletal system, mind, and energy have to work in a certain way. Suppose you hold my finger and move it, it is a completely different matter. So the teacher should tell you until you understand how it should be done, but you should make the effort to do the correction from within.

Breathing Easy During Yogasanas

Meditators doing bhujangasana

Questioner:  Sadhguru, people who come to the yoga class with experience in aerobics or other types of exercise tend to breathe through their mouth while doing yogasanas. Does it make a difference whether we breathe through the nose or mouth? And why should we breathe slightly deeper than normal?

Sadhguru:  If you are running at a certain pace, there is a tendency to open your mouth because breathing through your nostrils may not be sufficient. But you never ever breathe through your mouth during asanas. This is not an aerobic exercise – asanas are about building internal strength of the organs and the whole system. Within a few weeks of practicing asanas, naturally, your system will become more capable and your pulse rate will decrease.

Nasal passage purifies and adjusts air

 Breathing through the mouth is both unaesthetic and unscientific. You should always breathe through your nasal passage – except in emergencies. If you are just born and they hold you upside down, or you are running a marathon and your pulse rate goes beyond a certain level, or it is your last breath and you want to live for one more minute – then it is all right. Otherwise, always breathe through your nostrils because the nasal passage is there for this purpose – make use of it. There are many benefits to this. One is the purification of the air. Another is that the temperature of the air gets adjusted to your body temperature before it enters the lungs, which is important.

Build up your ability to breathe

 In yogasanas, there is absolutely no necessity to breathe through your mouth. You should never push yourself to the point where you have to open your mouth. You must steadily build it up in such a way that your ability to breathe keeps increasing. We say you should breathe slightly deeper than normal because otherwise, if you go into an extreme position and I say “breathe normally,” you will not get enough oxygen and after some time you will gasp. Any gasp is an aberration in the breath. Any aberration in the breath naturally has an effect on various aspects of the body.

Air temperature and mixture

 If you breathe in hot air, even if you are at sea level and there is enough oxygen, you will gasp as if you were in high altitude. The human body is comfortable at a certain temperature and it needs a certain air mixture. When I used to ride my motorcycle across the country and I would go up a mountain, from about 4000-5000 feet above mean sea level, the oxygen becomes less and the engine starts behaving differently. Since I always wanted the same level of power, I would stop, open up the carburetor, make the necessary adjustments, and only then ride on. If you come down to sea level, the engine starts knocking and you have to adjust the cylinder head again.

Bringing the body to ease

 Recently, I was at the Volvo truck plant and they were showing me the electronic instruments that are attached to the engine nowadays. It detects the efficiency of the firing inside the internal combustion engine, the fuel temperature, the oil temperature, and if there is any small aberration, it informs the driver that this is what is happening. The driver may not be educated enough to make use of this information, so there is another computer which is correcting all these things. For a truck that is lugging up to 130 tons, even a small change in engine performance will translate into a big overall performance drop.

This is just a small imitation of what your body always does. Even a small change in the air temperature will affect it, but the body has correction measures if you are breathing properly. It will correct itself for the rareness of air and for even a small change in the air temperature.

Benefits of building your system

 This time when we went to Kailash, we were at an altitude of over 16,000 feet for almost eight, ten days. Except for the Sherpas who always live in that altitude, I was the only one who did not take altitude-sickness medication, even though all the other participants were practicing more yoga on a daily basis than I do. But if you build your system over a period of time, you can enjoy the benefits on all levels, all the time – not only in high altitude. If the body comes to ease, the other possibilities open up.

If the body is not at ease, the other possibilities will not open up because everything is focused on making the physical part right.

Creating ease to explore other dimensions

 This is what yoga is about – you want to bring your body to such a state of ease that you do not even know whether your body exists or not. You cannot forget the parts of your body that hurt right now. You can only forget what is at ease. To bring the body to such ease, you must breathe slightly deeper than normal, and over time, in any asana, if you are in the perfect posture, your breath should become normal. If your body is in good shape and you are within a certain age range, after about 12 to 18 months of intense practice, you will come to a point where in a full asana posture, there will be no need to breathe deeper than normal anymore. Just the normal breath will be more than enough, without gasping. If you remain in the full posture for one minute and there is no aberration in your breath or your pulse rate, it means your body is coming to ease. If it comes to such a state of ease, there will be no dis-ease. And if there is no state of dis-ease in you whatsoever, then the body has energy to explore other dimensions of life . Otherwise, the body keeps you busy for the rest of your life.

Why Focusing on The Breath is Essential During Asanas

A meditator doing trikonasana

Questioner:  Why should we focus on the breath during asanas?

Sadhguru:  Your mind and emotions need a single object to focus on. If both of them stay with the same object, you are at maximum ease. If your body goes in one direction, your mind goes in another, and your emotions go in yet another direction, you will be struggling. Let’s say you have a job that you are very involved with, a family at home, and an affair on the side, you will be in a lot of mess – never at ease. Only if your body, mind, and emotions are focused in one direction, you will be at total ease.

The reliability of the breath

 Nothing and no one – neither your job nor your wealth nor your family nor your love affair – are as reliable as your breath. As long as you live, it will always be there. It is the most steady and reliable thing to focus your mind on. If while doing an asana , you do not focus your mind onto the breath, it will go all over the place. Therefore, focus on the breath.

If I take away your breath now, you and your body will fall apart. It is your breath which holds you and your body together. This kurma nadi , as we call it in yoga, is like a thread that ties you and your body together.

The link between body and breath

 If you constantly stay with your breath, if you really travel with it, one day, you will understand where you and your body are linked. Once you know this, you can hold your body at a distance, and all your trouble and suffering will be over. All the trouble and suffering in your life arise from your body and your mind. If you can hold your body and your mind at a distance to yourself, this is the end of suffering. And only when there is no fear of suffering, a human being will dare to explore his life at full stride. So, being with the breath is very important.

One thing is your mind has a steady companion to stay with. Anyone may leave you, but your breath will not leave you until you die. And another thing is it will transport you to a place where you and your body are linked. If you don’t want your life to be determined by multiple factors of compulsiveness, if you want to do or undo your life by choice, it is important to know this place.

Why Yogic Practices are Often Done in Sets of Three

Questioner:  Yogic practices are often done in sets of three. Is there a reason why?

Sadhguru:  There are many ways to look at this. This is a dialectical culture. A story will say one thing, but it means something else. It is intentionally structured that way to evolve our logic. If you approach everything in life 100% logically, you will be very crude. Somewhere you have to touch the gray. If everything is black or white for you, no one can be with you. You think you are logically correct but no one can stand you because it is gross logic. So we evolved another kind of logic.

The limits of logic

 In modern science, they call it “fuzzy logic,” which is a good way to describe it. But this is more than fuzzy logic – this is dialectical culture. Most Asian countries and large parts of Africa are dialectical cultures, but here in India, we evolved this into a completely different process, particularly using it to describe anything spiritual. Dialectical cultures expressed things not 100% logically. On the surface, it looks like a fantastic story. But if you dig deep enough, there is logic to it.

You know, yoga started with Adiyogi , and one of his names is Tripurantaka. I will cut the story short because with Indian stories, even a sub-story will last for days, and this is intentional, because the idea of the story is to take you logically into an illogical realm. Otherwise, it is very difficult for a human being to rest your logic because that is the only thing that has seen you through life till now.

If I say, “Rest it. Surrender. We will do something with you,” you may say, “Yes,” but you will hold on to your logic. If something does not fit into your logic, your mind will naturally reject it. So the story logically takes you to a place beyond your present level of logic. I will not tell you the whole story because that would take a whole day.

Conquering three dimensions

 There was a rakshasa king. Rakshasa is generally translated as demon, but they are not necessarily demons. They are a different kind of people who do not subscribe to the laws of society. A rakshasa is one who is ruled by his own passions, his own lust, and his own needs. Conquest, rape, and grabbing things are normal for him. This rakshasa king became very powerful, so powerful he built three cities floating in the sky. He ruled these cities and whenever he wanted, he came to the earth and ravaged it. There was no competition for him. He was such a warrior and his armies were so strong, no one could stop him. He terrorized all the others – human beings and gods.

At that time, the god population in the country was more than the human population. We had 330 million gods, even then, and not that many people! That many gods and yet this man had no sanctity for anything. He just ravaged everything that he saw. No one could kill him; no one could conquer him. They called all the devas. All the heroes went to fight against him, but he not only vanquished them, he disgraced them in every possible way. He made sure that he was the power.

At that time, Shiva had his eyes closed. They went to him and pleaded for years, but he did not open his eyes – he was somewhere else. Then Vishnu found a way to make him open his eyes and they told him, “Only you can stop this man.” But the rakshasa had taken a boon that no individual city of his could be destroyed by any army. Shiva saw that he could not shoot down these cities individually – he had to shoot down all three at once. So he shot a single arrow that went through all the three cities and they fell down.

Life happens between threes

 Tri-pura means “three cities.” Tripurantaka means “one who ended Tripura.” The story of Shiva demolishing all the three cities with a single arrow refers to the three fundamental dimensions of who you are. This can be expressed in many different ways. In terms of qualities, these three dimensions are called tamas , rajas, and sattva. In terms of physical manifestation, we call them pingala, sushumna, and ida. These three nadis are the manifestation of who you are. Then there are the three forces earth, moon , and sun . And the three dimensions of one’s existence here: past, present, and future.

Essentially, life is happening between these three. You can see it as past, present, and future. Or you can see it as ida, sushumna, and pingala. Or you can see it as earth, sun, and moon. If you try to conquer only one out of the three, you will be on an endless ride because the three are internally one. In yoga and in spiritual process, a lot of people are trying to take charge of only one thing, which is a desperate endeavor.

Victory requires conquering all three

 The message is: unless you shoot all three of them at once, you will never be victorious. It is a spiritual message given in an elaborate story. How he became a Tripurantaka is a whole book by itself. How he fought the Tripura, the many weapons he used, what all happened – all these things describe the struggles of a human being trying to conquer one aspect of his life. Someone wants to conquer his mind without conquering his energy – he can try as hard as he wants – it is not going to happen. Someone tries to discipline the body without taking charge of the mind and energy – do what you want, it is not going to happen. Mind, body, energy; sun, moon, earth – all these are three. Unless they are shot with a single arrow, they will not fall.

Closing Your Eyes

A meditator closing her eyes while doing an asana

Questioner:  Sadhguru, why should we keep our eyes closed in most of the asanas?

Sadhguru:  If you close your eyes, the world disappears – unless you have your own false world in your head. Right now, I am looking at you. If I close my eyes, you are gone for me. Unless your imagination is running wild because you have no control over it, if you close your eyes, the world is gone for you.

Disengage and internalize

 When you do an asana, you want to internalize everything. One basic step towards any internalization is to close your eyes. If you eat something very good, if something hurts, if something is nice, if you really want to experience something, you close your eyes. This happens naturally when you want to internalize something, because out of the five senses, your vision is the most outwardly engaging process.

Best way to shut off the world

 If you lose your vision, you lose 50% of your engagement with the world. The other four senses – smell, touch, taste, and hearing – together make up for the remaining 50%. If you lose your vision, your sense of hearing and your sense of smell will improve, but fundamentally, especially for a human being, vision is the most dominant sense.

By contrast, a dog for example perceives the world through its sense of smell. It knows who you are not by looking at you but by smelling you. But for a human being, since your vision is the most dominant sense for you, once you close your eyes, half the world is shut off. So, internalization works best when your eyes are closed.

Questioner:  Sadhguru, why should the big toes or heels touch in certain asanas?

Sadhguru:  When you bend forward, your heels should always touch because the muladhara should be tight. Otherwise, bending forward, there is a natural movement towards the muladhara, which we want to arrest. In a way, the sole of the foot is a minor manifestation of the whole body. If the toes touch, suddenly the whole system functions differently. You will see in India, if somebody dies , they will take an organic string and tie the big toes together as this prevents certain things from entering the system.

Creating a complete circuit

 You do not always know what atmosphere you are in. When the big toes touch, you do not take in what is around you, plus you become a complete circuit by yourself. You are anyway a full-fledged life, though most human beings experience themselves as half a life. If they do not have certain things, they will feel empty.

One aspect of yoga is to set up your energies in such a way that if you sit here, you are complete by your own nature – you do not need anyone or anything to make you complete. If you interact, it is a contribution, and not a seeking to fulfill yourself.

Establishing your wholeness

This is a clear way of setting yourself up in such a way that you are not a vested interest – not out of morality or ethics but by your own nature, because you are complete within yourself. To establish this sense of completeness, it is important to keep the toes together. In certain asanas, either the big toes should be together or your muladhara should be supported. That way, you are constantly working towards making yourself into a complete process, so this sense of incompleteness, this sense of not being whole will go away.

Heel to Perineum

Questioner:  In asanas such as ardhasiddhasana, vrikshasana, and yogamudra, the heel should touch the perineum. What if this is anatomically not possible or if it slips?

Sadhguru:  If you partially sit on the heel, it will always touch this three-fourth of an inch space that the perineum is. Whether the heel slips or not depends on how comfortably it goes to the perineum. Once you become more flexible , it will stay there. When you do janurshirsasana for example, do not move the heel away for your convenience. The important thing that you want to create in these asanas is full pressure on the muladhara.

Asanas: Exploring How the Body and Mind Work

Meditators doing one of the Angamardana Aasanas

Questioner:  Namaskaram, Sadhguru. Whenever I try to stop any negative emotion like anger, it only becomes stronger. How can I get a grip on how my mind works?

Sadhguru:  If you try to stop what you don’t want, only that will happen. This has always been the nature of your mind and the human mind as such. The whole system of yoga is about experientially exploring the nature of your body and your mind.

When you get up in the morning and do your asanas, it is not because it is a stretching exercise, as a whole lot of idiots across the planet describe it. Yes, you have to stretch to do it, but fundamentally, it is an exploration of your body and your mind. Because the biggest problem in your life is, you are trying to live here without having a grasp of the two basic vehicles without which you cannot go through this life – the physical body and the mind.

Understanding the vehicle

 How comfortably you travel through life depends on how deeply you have grasped your body and your mind. For the journey to be comfortable, the vehicle has to be good, and you must understand the vehicle – how it behaves, what it does, and why it does what it does. This is not enlightenment – this is necessary even if you only want to live an ignorant life. They used to say, “Ignorance is bliss” – if that was true, the world should be blissed out by now.

An experiential exploration

 Even if you have chosen to be ignorant because you think it is blissful, to walk through this world, you must have a grasp of this body and this mind. Otherwise, doing anything is a problem. I will not go into this further intellectually, because then you would get all wound up. That is why the yogic system is an experiential exploration without trying to go into it intellectually.

When you do your asanas, you explore the nature of your body and your mind. If you move your fingers in a certain way, your mind will function accordingly. Everything that you do with your body does something with your mind. You will not come to this understanding by reading a book. It will come to you only by exploration. If you close your eyes and try to forcefully remove something from your mind, you will never be successful. This is the most basic and at the same time the most important realization that everyone needs to come to. Without this realization, you will make a complete mess out of yourself. If you are not so sharp in your head, it will be okay. But if you are sharp, you will cut yourself all over, and before anyone can save you, you will be mutilated.

Every day, such mutilated human beings come to me and say, “Sadhguru, I’m interested in enlightenment.” First fix the wounds, or at least stop causing further wounds, because you have a very sharp knife.

Exploring the fundamentals

Even to shave themselves, a whole lot of men cut their faces. I have seen people bleeding in the face because they want to cut themselves close and it gets closer than planned. Understanding the fundamentals, grasping as to how your mind functions, does not come from an intellectual analysis – it is an exploration. What you need to do is, hold your body in one posture, and see your mind functions in a certain way. Hold your body in another posture, and see your mind functions in a different way.

Hatha Yoga is preparatory

If you stay in an asana and breathe properly, as you go through this process, the mind will go into various states. This exploration is the most fundamental aspect of yoga. Hatha Yoga is not the peak – it is preparatory. If you try to go to the peak without that preparatory step, you will probably crash.

At least 80% of humanity will not be able to do any kind of meditation in their life unless they do some kind of physical preparation. The very way they sit, the very way they move their body, it is clear that they cannot meditate, no matter how hard they try. Some amount of physical preparation is needed, because body and mind are not two separate things – or is your brain outside your body? What happens to your little finger happens to the brain. What happens to the brain happens to the little finger. It works both ways. The brain is not a separate entity by itself.

Doctors have learned about the body by dissecting dead bodies – if you open a dead body and cut out different organs and keep them in different places, it is all separate. But that is not how your body is – it is all one. Only to a discriminating scalpel it is separate, but for a living human being, it is all one. That is why the yogic system is designed the way it is.

What you resist will manifest

As an experiment, try to resist the things that you want. You will see they will manifest strongly within you. If you want something to happen, try to not make it happen. It will definitely happen. That is because you are in a state where when you want to put your mind in first gear, it goes into reverse gear. This is not the best way to do things, but you could try this to understand that this is how it is right now – if you resist something, only that will happen.

Doing your sadhana – It works!

 From tomorrow, get up at five o’ clock in the morning, have a cold shower, and start your sadhana at 5:30, every day. After some time, so many things which were a problem in your mind will be gone. Just do your hatha yoga for an hour a day – it works. But if you want to understand how it works, what the mechanism and the process are, it takes a lot of effort and time. To make it work does not take much. But if you want to know the whole intricacy of what makes it happen, why it happens the way it happens, why a particular asana has a particular effect, then it is lifetimes of study.

Those who want to benefit from the technology should simply learn to use it. For those who want to know the basis and the science behind the technology, it is lifetimes of work. It took me three lifetimes to understand how it works. I am assuming you are smarter than me because you have come to me, and after all the things I do – no sweetness, no promise of heaven, no miracles, not even a pleasant word, no hug – you are still here. So, assuming you are smart, it is a lifetime of work.

Still more on Asanas

Sitting Still – Settling the Mind and Body Sadhguru answers a question on what it takes to sit still for long periods of time, and speaks about the importance of settling the mind, body, emotion and energies.

What Kind of Clothes Should You Wear For Yoga? Sadhguru looks at the importance of the right kind of clothing during sadhana, and the need to avoid metallic objects on the body at this time.

Why An Empty Stomach is Essential for Hatha Yoga Practice Sadhguru answers a question on why Hatha Yoga should be practiced on an empty stomach, and explores the nature of the body and how Hatha Yoga influences it.

Why You Shouldn’t Drink Water While Practicing Yoga Sadhguru looks at the importance of maintaining the right body conditions during hatha yoga, and explains why we shouldn’t drink water during practice.

Editor’s Note: Isha Hatha Yoga offers an annual 21-week Hatha Yoga Teacher Training as well as several intensive hatha yoga modules, taught by teachers across the world.

Find a Hatha Yoga teacher near you

Editor’s Note: Subscribe to the official Sadhguru YouTube channel to watch new videos every Monday, Wednesday and Friday.

POSTED IN: Hatha Yoga & Asanas

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asanas

Oct 08, 2010

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Asanas Yogacharya Vishwas Mandlik Yoga Vidya Gurukul www.yogapoint.com Asana – Yogic Concept I Yoga = Evolution Yoga           Positive Level      Normal Level      Negative Level

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  • correct breathing method
  • prayatnashaithilya anantsmapattibhyam
  • blood supply
  • isotonic movements
  • posture movements

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Asanas Yogacharya Vishwas Mandlik Yoga Vidya Gurukul www.yogapoint.com

Asana – Yogic Concept I Yoga = Evolution Yoga           Positive Level      Normal Level      Negative Level

Asana – Yogic Concept I • Isotonic movements of muscles – tone is constant & length changes i.e. exercise • Isometric movements of muscles – tone is changing & length is constant i.e. Yoga Asana • Red muscle fibres are active during isometric movements & they consume less oxygen • White muscle fibres are active during isotonic movements & they consume excess oxygen • Oxygen consumption increases during exercise • Oxygen consumption decreases during Yoga Asana

Asana – Yogic Concept I Yoga Asana is not an exercise, but Yoga Asana is Relaxation Action Exercise Yoga Asana Movements Dynamic Steady Movements Speedy Slow Movements Isotonic Isometric Heart Rate Increases Decreases Respiratory Rate Increases Decreases Blood Pressure Increases Decreases B.M.R Increases Decreases

Asana – Yogic Concept I Asana does not mean EXERCISE ASANA means POSTURE Asana means EXISTENCE EXSITENCE – without doing anything! There is no movement in ASANA A steady posture is ASANA Hence the definition… “STHIR SUKHAM ASANAM” 2:46 “Steady & comfortable posture is Asana”

Asana – Yogic Concept I Asana is a posture without movements. But to attain this posture movements are essential. Performing the Asana Pre-Position • Attaining the Asana posture with movements • Asana Posture – Maintaining with no movement • Releasing the Asana posture with movements Note: Step No. 2 is Asana Step No. 1 & 3 is not Asana

Asana – Yogic Concept I A steady & comfortable posture is Asana. However movements are essential to attain the posture. The movements must be very slow The movements must be under control The movement must be accompanied with a correct breathing method

Asana – Yogic Concept I “STHIR SUKHAM ASANAM” 2:46 Steady & comfortable posture is Asana • Steadiness & comfort must be in Physical body (mainly muscle) Mental Condition • Steadiness & comfort are also interdependent

Asana – Yogic Concept I “PratyatanaShaithilya AnantaSamapattibhyam” 2:47 “Relaxation with efforts & Concentration on Infinite” “Tato Dwandanabhighatah” 2:48

Asana – Yogic Concept II Definition of Asana Sthir Sukham Asanam ||2:46|| Steady & comfortable posture ____________________________   Without Movement With Movement   slow movements fast movements Prayatnashaithilya Anantsmapattibhyam ||2:47|| • Relaxation • Concentrating the mind

Asana – Yogic Concept II Asanas can be practiced on the following Levels 0) With fast movements & without steadiness 1) With slow movements but without steadiness 2) With slow movements & with steadiness for a certain period 3) With slow movements with steadiness for a certain period & a relaxation of the muscles 4) With slow movements & with steadiness for a certain period, relaxation of the muscles & concentrating the mind on any organ of the self-body 5) With slow movements & with steadiness for a certain period, relaxation of all the muscles & concentrating the mind on infinity

Asana – Yogic Concept II Level – 0 With fast movements & without steadiness This is non-yogic level This is a type of exercise Different muscles will be exercised and will be toned accordingly This level will tone up the muscles properly This will strengthen the different muscles Functions of joints will improve Note: This will not yield the results as mentioned by Patanjali

Asana – Yogic Concept II Level – 1 With slow movements but without steadiness This type of practice of asana is useful for persons suffering from joint problems e.g. Arthritis, frozen shoulder & joint pains. This type of practice of asana is useful for the physically weak This type of practice of asana will improve the blood circulation to different muscles & joints

Asana – Yogic Concept II Level - 2 With slow movements & with steadiness for a certain period This type of practice of asana will have the advantages of level 1 also When posture is maintained for a certain time period, the stretching & contracting of the muscles improves the supply of blood to those organs benefited in that asana The nerve supply to those organs will also improve

Asana – Yogic Concept II Level – 3 with slow movements & with steadiness for a certain period & relaxation of the muscles. This type of practice of Asana will have the advantages of level 1+2 also When the muscles are relaxed, the stretch will be transferred to the internal organs. These organs are also made up of muscles. These muscles receive a stretch. This action improves the function of those organs. This action stimulates the blood supply to those organs & provides more oxygen & glucose.

Asana – Yogic Concept II Level – 4 With slow movements & with steadiness for a certain period & concentrating the mind on any organ of the self-body This type of practice of asana will have the advantages of level 2 & 3 also By concentrating the mind on any particular organ the mental energy will be provided to it. As a result that particular organ will improve its function We can concentrate on - Pancreas for diabetes - Liver for liver problems - Heart for heart disease etc

Asana – Yogic Concept II Level – 5 With slow movements & with steadiness for a certain period & concentrating the mind on Infinity The aspirant who wants to progress to higher levels can practice some of the asanas at this level This level can only be achieved after practicing the prior levels This type of practice will lead to control the mind The practitioner can reach beyond the dualities of life as explained by Patanjali

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5 Benefits of Yoga Asanas for Beginner

Yoga teaches to be aware of mind and body as well as the needs of both. Here are 5 Best Yoga Asanas for Beginner.

1.76k views • 18 slides

How Many Asanas are there in yoga|yoga Asanas

How Many Asanas are there in yoga|yoga Asanas

paramount importance and 32 are useful for the human beings. But according to the Patanjali Yoga Sutras, it is not the number of asanas that matter but the comfort and convenience of the practitioners that can provide better results.

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Best Yoga Asanas for weight loss

Best Yoga Asanas for weight loss

Yoga is a complete science that unites the body, mind, and spirit. It creates a significant difference in oneu2019s behavior, thoughts, and attitude. It is very helpful to overcome from stressful life and for being healthy. http://zoominhealth.com/yoga-asanas-weight-loss/

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Yoga for Weight Loss ! Yoga Asanas

Yoga for Weight Loss ! Yoga Asanas

Vedyou looks at how with yoga, the body obviously involves its most appropriate weight. However, doing yoga for weight reduction isnu2019t the best use of this exceptional device, he reminds us. According to Vedyou, If you're doing yoga, extra weight will in reality move. Yoga is something that needs to be practiced for decades earlier than it may be mastered. Youu2019ll find yourself feeling muscular tissues which you didnu2019t even realize existed due to the fact yoga gives you with a full body workout. visit here for more details: https://www.vedyou.com/blog/tag/yoga-asanas/

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YOGA ASANAS FOR SLIM BELLY

YOGA ASANAS FOR SLIM BELLY

u201cYoga allows you to find a new kind of freedom that you may not have known even existed".

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Yoga Asanas - Their Purpose

Yoga Asanas - Their Purpose

Acing Yoga Asanas offers the third stage in conventional preparing in the 8 overlap framework recommended by Patanjali regularly alluded to as Ashtanga Yoga. One part of the Hatha Yoga Asanas centers upon the advancement of the physical make-up and the solid improvement of the human structure from its assumed amphibian sources, progressing to display man. The solid framework advancing through the different realms is reflected in the representative Asanas which start with so much stances as the "fish" and continue through the land and water proficient, reptile, winged creature, and warm blooded animal stages until human muscle improvement is finished. Every asana practices or uses a specific arrangement of muscles relating to those utilized by the animal after which the asana is named. Check Profile : https://101yogastudio.com/practice-lolasana-pendant-pose-for-core-strength/

21 views • 1 slides

Classic Asanas  (Main Yoga Postures)

Classic Asanas (Main Yoga Postures)

Classic Asanas (Main Yoga Postures). For optimal health. 1(a). Sarvaungasana Shoulderstand (all limbs posture) 3 times Up to 5 minutes each. 1(b). Sarvaungasana Shoulderstand (with lotus) 3 times Up to 5 minutes each. 2. Matsyamudra Fish Posture 3 times

643 views • 44 slides

4 Yoga Asanas for beginners and their benefits

4 Yoga Asanas for beginners and their benefits

Yoga is an ancient science which has grown very popular in recent decades. It would not be an exaggeration if told that Yoga is a great way to channelize your mind, body and soul in the same direction. Yoga relaxes the mind and makes the body flexible. https://www.healthclaw.com/category/fitness/

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8 Best Yoga Asanas for Beginner

8 Best Yoga Asanas for Beginner

Yoga Asana is the simplest way to meditate and to reduce our excess weight. The ancient practice types of yoga asana provide a wide range of mind and body benefits. It also provides strength to our body and relieves stress.

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Best Yoga Asanas and Poses to Boost Immune System

Best Yoga Asanas and Poses to Boost Immune System

49 views • 3 slides

Yoga Asanas to Build Abs At Home

Yoga Asanas to Build Abs At Home

This quarantine season, being stuck at home can be a pain, but for the fitness freak there couldnu2019t be a better time! YourBuddhi.com brings you beginner yoga online classes to help you reach your fitness goals from your living room. Gone are the days when you had to muster the courage to roll up the yoga mat, get dolled up and head to the yoga studio 2 to 3 times a week. No excuses!

27 views • 2 slides

Powerful Yoga Asanas For Glowing Skin - Gagan Dhawan

Powerful Yoga Asanas For Glowing Skin - Gagan Dhawan

Give your skin a little love uf60d Here are 6 yoga asanas for glowing skin. Follow @ilovenewme for more updates on health tips. Like and share to spread the word.u2060

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Yoga Asanas for Knee Pain in Old Age.docx

Yoga Asanas for Knee Pain in Old Age.docx

As people age, they often encounter various problems, and one of the common issues is the weakness of joints, leading to knee pain. In old age, bones and joints become weaker, causing discomfort and pain. To avoid such problems, it is essential to care for our bones and joints from a younger age through regular exercise. Unfortunately, due to certain reasons and busy lifestyles, many of us neglect this, and as a result, we face the consequences in our later years, when it becomes harder to address these issues effectively.

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yoga asanas Medfemme  Presentation

yoga asanas Medfemme Presentation

Yoga can be a beneficial practice during pregnancy, helping to promote relaxation, flexibility, and overall well-being.

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Yoga Asanas for Fixing Forward Head Posture

Yoga Asanas for Fixing Forward Head Posture

Forward head posture (FHP), also known as u201ctext necku201d u201cscholaru2019s necku201d or u201cnerdu2019s neck,u201d is a common postural issue in which the head is positioned with the ears in front of the bodyu2019s vertical midline. In a neutral or normal head posture, the ears should ideally align with the shoulders and the vertical midline of the body.

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10 Yoga Asanas to deal with Vitiligo

10 Yoga Asanas to deal with Vitiligo

This article will go over some of the top yoga poses for white spots that you ought to incorporate into your regular fitness program. You can think about practicing oga Asanas for vitiligo as a modern and supplementary natural cure to keep your mind, body, and spirit energized and healthy. You can do yoga without jeopardizing your health because it is risk-free and has the best effects on preventing the immune system from letting vitiligo spread further. At Kayakalp Global, our experts frequently stress the benefits of yoga for both one's physical and emotional well-being. Yoga should always b

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10 Yoga Asanas For Back Pain

10 Yoga Asanas For Back Pain

Back pain can be successfully relieved, and spinal health can be enhanced by incorporating back pain yoga poses into your regular practice. The poses above, which include the child's pose, downward-facing dog, bridge pose, cobra stance, and cat-cow pose, all focus on different areas of the back and aid in strengthening and stretching the muscles that support the spine.

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Benefits Of Yoga Asanas  Sumangodanu.com

Benefits Of Yoga Asanas Sumangodanu.com

Discover the power of Yoga Asanas with Sumangodanu.com! Uncover the physical, mental, and emotional benefits of yoga and find the perfect practice for you. https://sumangodanu.com/unlocking-spiritual-growth-your-guide-to-meditation-for-beginners/

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Yoga Asanas to Reduce Stress and Anxiety - PowerPoint PPT Presentation

powerpoint presentation of yoga asanas

Yoga Asanas to Reduce Stress and Anxiety

When you become aware of a threat, the sympathetic nervous system takes over and kicks into a flight or fight response. – powerpoint ppt presentation.

  • But in small dose stress can help us in performing under pressure and motivate us to do the best.
  • Stress is a dynamic process of interaction between a person and his life. It can affect an individuals health, work performance and relationship with the friends and family members.
  • Effects on the body
  • Muscle pain
  • Weak immunity
  • Heart related problems
  • Yoga practice was originated in India as a part of Ayurveda and has been implemented to alleviate both physical as well as mental ailments which include chronic pain, bronchitis, menopause etc.
  • This is mainly designed to bring a balance between the physical, mental, emotional and spiritual dimensions.
  • Yama (Universal ethics)
  • Niyama (Individual ethics)
  • Asana (Physical postures)
  • Pranayama (Breathing control)
  • Pratyahara (Senses control)
  • Dharana (Concentration)
  • Dhyana (Meditation)
  • Samadhi (Bliss)
  • Several research evidence have shown that various yoga techniques can improve the physical as well as mental health and alleviate stress through the regulation of hypothalamic-pituitary-adrenal axis.
  • It also significantly decreases the heart rate and systolic as well as diastolic blood pressure.
  • Yoga has recently been found beneficial to reduce the blood glucose levels in the individuals who are suffering from diabetes and other chronic health conditions.
  • It is very effective in relieving symptoms related to mental illness which includes anxiety, depression, schizophrenia, obsessive compulsive disorder, etc.
  • Uttanasana helps the busy mind to balance the nervous system and promotes the feeling of peace. It also helps to balance the sacral chakra which when over-stimulated contributes to the fluctuation in the emotions.
  • It is contraindicated in back pain, high blood pressure and glaucoma.
  • Thunderbolt pose has an incredible calming effect on the body and the mind. It will help to reduce the stress and tension.
  • It is contraindicated in injured knee or ankle ligaments, arthritis hernia, ulcers and calf injury.
  • Childs pose provides strength to the lower back area, improves the digestive fire, calms the mind and enhances the blood circulation.
  • It is contraindicated in high or low blood pressure and injuries in the ankles or knees. Stomach and bowels should be empty otherwise you may feel discomfort.
  • Planet Ayurveda is a leading herbal GMP certified manufacturing and exporting brand of Krishna Herbal Company owned by Dr. Vikram Chauhan from Chandigarh, India.
  • Krishna Herbal Company is an ISO 90012008 certified Company and sister concern of Planet Ayurveda, which is US-FDA registered.
  • Planet Ayurveda has distributors in various parts of the world and products range over 200.

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10 Easy Yoga Warm-Up Poses to Improve Blood Circulation

Sports & activity.

Try these 10 yoga warm-up poses to give your body a boost in blood flow and improve your overall yoga practice.

10 Easy Yoga Warm-Up Poses to Improve Blood Circulation

Yoga warm-up poses require light to moderate stretching and prepare your body for a workout while increasing circulation throughout your body. Warm-up poses help stretch core parts of your body, such as your entire back, hamstrings and neck. Besides increasing blood flow and preventing muscle injuries, yoga warm-up poses also help get you into the rhythm of breath to movement.

Yoga and Blood Flow

Just like warm-up stretching and cardio increase an athlete's heart rate before a game, yoga warm-up poses play an important role in increasing flexibility in your muscles while mentally preparing you for a yoga class. The asanas, or movements, work to stretch your muscles and connective tissues and facilitate blood circulation throughout your body.

What Yoga Stretches Increase Blood Flow?

There are many different kinds of yoga styles and practices. Vinyasa yoga, which is a popular and challenging form of yoga, is designed to keep your heart rate up with a mix of balancing poses, inversions and standing poses. Specific asanas for better circulation involve positions that expand the chest and rib cage. These movements open up the space around the heart, which is a vital organ for circulation. Poses such as camel, wheel, bridge and dancer facilitate heart openings. Inversions, or when your heart is above your chest (think upside-down poses), are also beneficial because they draw blood to the brain and relieve some of the pressure from the heart. These poses may include down dog, shoulder stand and headstand. Different yoga poses address different parts of your body’s circulatory system, while some poses develop better muscles, ability to balance, and improve heart and lung health. Incorporate the following 10 yoga warm-up poses into your practice to give your body a boost in blood flow and improve your overall yoga practice.

1. Cat-Cow Pose (Marjaryasana/Bitilasana)

Cat-cow pose is a common warm-up pose that promotes blood circulation in the back and spinal column. Instructions:

  • Start on all fours and untuck your toes so the tops of your feet touch your mat.
  • Breathe in and lift your head and gaze towards the ceiling.
  • Breathe out while your head drops back down. Let your gaze fall between your thighs.
  • Use your palms to push the floor away as you increase the stretch between your shoulders and dome out your backside.
  • Repeat for a few breaths and make sure your moments are slow and controlled.

2. Downward-Facing Dog Pose (Adho Mukha Svanasana)

In down dog pose, your heart is above your head, which allows for more blood flow to the brain and upper torso. It’s a common inversion used throughout class because it improves the ability to stretch in your legs, arms and shoulders. It’s also a useful posture to reset and breathe in between asanas. Instructions:

  • Start on all fours.
  • Lift your knees up so the backs of your legs start to straighten and your heels melt to the floor.
  • Try to touch the entire bottoms of your feet to the floor while straightening your legs.
  • Move your hips towards the ceiling.
  • Push the mat away with your palms and focus on putting pressure in your thumbs and index fingers.
  • Breathe slowly.

3. Mountain Pose (Tadasana)

This is another simple but effective standing pose to increase blood circulation in your body and increase blood flow to your arteries. Instructions:

  • Stand with your feet hips-width distance apart.
  • Make sure your head, shoulder and glutes are aligned.
  • Your hands should be by the sides of your body with palms facing the front of the room.
  • Slowly move your arms upwards so your biceps are by your ears.
  • Even though your arms are raised, your shoulders should be lowered into their sockets and away from your ears.
  • Breathe in and hold this posture for about 30 seconds.

4. Shoulder Stand Pose (Sarvangasana)

Shoulder stand is an inversion in which your legs go over your head as you’re on the floor on your back. The pose uses gravity to allow blood from your legs to move towards your heart and brain. Instructions:

  • Lie on your back.
  • Bend your knees and slowly lift your legs over your torso.
  • Your legs should be straight in the air.
  • Use your hands to support your back and rest your elbows on the ground.
  • Slowly start to push your torso with your hands so your entire body moves to the back of the room.
  • You should be balancing your body only on your shoulders.
  • Your chest will naturally push into your chin.
  • Gaze towards your heart.
  • Hold this pose for 30 seconds and slowly lower down.

5. Legs Up the Wall Pose (Viparita Karani)

Legs up the wall is a widely used restorative pose in yoga. This active stretch helps increase blood flow and circulation to your calves and feet. It’s effective for people who sit all day because it encourages the blood to move out of the hips and into the upper body and head. If you don’t have a lot of mobility in your legs and lower back, place a blanket on the seat of a chair. Then lie on the floor on your back with your calves on the chair rather than against a wall. Instructions:

  • Start by lying down on your back near a wall.
  • Get your hips as close as possible to the wall, then walk your feet up the wall.
  • Your body should be in an "L" position.
  • Arms rest by your sides.
  • You can place a pillow under your lower back for more support.
  • Stay in this pose for about 10 minutes.
  • Breathe in and out.

6. Low Lunge Pose (Anjaneyasana)

A dynamic stretch, low lung pose aids in increasing the blood movement to your lower extremities. You’ll feel the pull and over time and will be able to increase flexibility in your hips. Instructions:

  • Stand with your spine straight.
  • Take a big step back with your right foot back so the heel is lifted and only your toes are touching the floor.
  • Lower your right knee to the floor.
  • Make sure your hips are level with each other and are squared to the front of the room.
  • Inhale and lift your chest upwards while sweeping your arms next to your ears.
  • Gaze straight ahead.
  • Exhale and lower your hands back to the ground.
  • Hold this pose for a few breaths and switch legs.

7. Chair Pose (Utkatasana)

Chair Pose increases circulation and blood flow to your legs, glutes, and hips. It also helps build strength and stamina in your thigh muscles. Instructions:

  • Start with your feet flat on the floor.
  • Your feet should be parallel and can either be hips-width distance apart or together so your big toes touch each other.
  • Bend your knees and sink your weight in your heels as you lower down.
  • Tuck your tailbone in and make sure your glutes are pointed down as you envision yourself about to sit on a chair.
  • Lift your arms to the sky so your biceps are by your ears.
  • Gaze to the top of your yoga mat.
  • Hold the posture for a few breaths.

8. Standing Forward Bend Pose (Uttanasana)

A forward bend is a simple move, but it comes with many benefits , including improving digestion and stimulating the liver and kidneys. Standing forward bend allows blood to move towards the vital organs and glands in the chest region. Instructions:

  • Stand with your legs hips-width distance apart.
  • Raise your arms to the sky.
  • With a flat back, bend forward from your hips and bring your torso towards your knees.
  • Move your hands to the floor for support.
  • Try not to bend your knees.
  • Inch your nose closer to your knees.
  • Hold this posture for a few rounds of breath.

9. Locust Pose (Salabhasana)

Locust pose is a full body stretch that helps strengthen and stretch your muscles along your spine. It helps improve your body posture as well as gets your blood flowing. Instructions:

  • Lie down on your stomach with your arms by your side and your legs together.
  • Interlock both palms behind you and breathe out.
  • As you inhale, lift your shoulders and legs upwards.
  • Hold the position for a few breaths.
  • Lower down and exhale.
  • Repeat the movement and as you inhale, try to bring your chest, arms and legs higher than the last time.

10. Bridge Pose (Setubandhasana)

Bridge pose is usually saved for the latter portion of a yoga class because it is both relaxing and restorative. It's an inversion meant to increase blood flow to your head, lungs, abs and digestive system. Instructions:

  • Lay down on your back with your arms by your sides.
  • Bend your knees and move your feet closer to your body so your heels are close to your glutes.
  • As you inhale, press your feet into the floor and lift your hips towards the sky.
  • As you're lifted, make sure your knees are parallel to each other and don't splay outwards.
  • As you exhale, slowly lower down one vertebrae at a time.
  • Use a block underneath your tailbone if you need the extra support.
  • Hold the position for a few breaths and repeat.

Incorporate Yoga Warm-up Poses into Your Daily Routine

Make it a point to practice yoga daily to improve your blood flow and circulation in your body. If you sit for most of the day, remember to get up and take frequent breaks. Use these warm-up poses as a guide to help get you moving. As you move, be mindful of staying relaxed and calm and breathing through each pose slowly.

10 Easy Yoga Warm-Up Poses to Improve Blood Circulation

Yoga Tips to Help You Find Your Flow

Get free guidance from trainers and experts to strengthen your body and mind.

Originally published: November 25, 2021

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    Yoga asanas Details by Dr Bechir hage and Bechir hage. Hatha yoga is the type of yoga most frequently practiced in Western culture. Ha means "sun" and tha means "moon." In this Dr Bechir hage and my Nike name Bechir hage is explaining about some yoga postures. 258 views • 10 slides

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    Different yoga poses address different parts of your body's circulatory system, while some poses develop better muscles, ability to balance, and improve heart and lung health. Incorporate the following 10 yoga warm-up poses into your practice to give your body a boost in blood flow and improve your overall yoga practice.

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