YOGA (RISHIKESH)

Yoga is a type or exercise in which you move your body into different positions in order to become more fit and flexible, to improve your breathing, and to relax your mind, body and muscles.

 Mainly yoga is done to maintain the fitness and health of body. Yoga includes exercises to improve one’s breathing and meditation to relax mind. Yoga is a very suitable branch of science and is a spiritual discipline that focuses on achieving harmony between mind and body. Main aim of yoga is to overcome from all forms of suffering in order to achieve wellness happiness, peace and harmony in all stages of life. Yoga is a art for healthy living.

 Yoga originated thousand years ago in India, and India is also known as the land of yoga. The word “yoga” is deduced from the Sanskrit word Yuj that means “to join”, “to servitude” or “to unite”.

 Yoga is really helpful, including relaxation of mind, physical fitness, curing conditions, inflexibility in the body, etc. People from all over the world visit India for learning and practicing Yoga. And the most known place for Yoga is Rishikesh which is also called “Yoga Capital of World”.

Rishikesh is situated in the foothills of Himalayas and is marked as one of the holiest places for Hindus, Holy River Ganga flows through this city.

 Rishikesh is totally a hub for yoga schools and Ashrams, which provide Yoga Teacher Training courses­­­­. This course is a certification course required to become a qualified Yoga Teacher. Yoga seminaries in Rishikesh are registered with Yoga alliance USA.

 The Yoga training courses are designed for Yoga aspirants those want to learn the science behind yoga and to pursue a career in the field of Yoga. This course is all about the different Yoga postures, flexibility exercises, breathing exercises, meditation techniques, etc.

 In the end of this course aspirants are required to prepare for a final assessment where their knowledge that they have pursued during the course will be tested, and after successful completion of this course, certificates are awarded to the students.

 

  

WHERE DOES YOGA COME FROM?

Yoga’s origin can be traced to northern India over 5,000 Ages ago. The word yoga was first mentioned in Ancient sacred textbook called the Rig Veda. The Vedas are a set of four ancient sacred textbooks written in Sanskrit.  Yoga was enhanced and developed by Rishis( Pundits).

 Yoga is among the six seminaries of Ideology in Hinduism, and is also a major part of Buddhism and its meditation practices.

Then are some words frequently used in a session of yoga and what they mean:-

  •  ASANA:- This term ‘ASANA’ these days is used to relate to the practice of physical yoga postures or actions.
  •  PRANAYAMA:- The term ‘PRANAYAMA’ is used to depict breathing exercises, which clear the physical and emotional obstacles in our body to unbind the breathe.

 

BENEFITS OF YOGA

Yoga is different from other forms of exercise, it is a way of life. Someone who practice yoga over a long time can examine a vast difference in their body and how they feel. There are many benefits of yoga in our daily life, it helps our body to stay fit and healthy, cure some medical conditions, make you to meditate and attain peace, helps in stretching your body, from yoga you can get rid of many diseases and problems all you need to is concentrate and do yoga properly, regularly on time.

 

Making yoga our self-time can help us in many ways, some of the benefits of yoga are:

  • A regularly practice results in weight loss.
  • Improve blood circulation, improves skin quality and texture.
  • Slow up overall ageing and is therapeutic by nature.
  • Boost physical stamina.
  • Excellent for gut health and digestion.
  • Increase fertility and reproductive health.
  • Enhance sleep cycle.
  • Better for mental health, it makes you calm and happy.
  • Boost concentration.
  • Reduces stress.
  • Increases immunity.

     

 

TYPES OF YOGA

Yoga is everything we need to be stress free in this stressful life and routine, research tells the goodness of yoga, practicing yoga makes one fitter when compared to the one who don’t do yoga, here are some detailed information about yoga:

  • BIKRAM YOGA: Bikram Yoga come into existence by a yogi named Bikram Choudhary, it is done in a room heated to 105oF (41oC) with 40% humidity. It contains 26 poses and two breathing exercises that are done in the same way in every session. It improves flexibility, burn more calories, builds bone density, reduces stress, eases depression, improves cardio health, reduces blood glucose levels, nourish the skin.

 

  • HATHA YOGA: Hatha Yoga is a preparatory exercise of yoga. The word hatha means “ha” means “sun”, “ta” means “moon” Hatha means the yoga to lead balance between the sun and the moon in you. The daily practice of hatha yoga enhances strength, flexibility, and balance.

 

  • ASHTANGA YOGA: (eight limbs of yoga)Ashtanga Yoga focuses on muscles training and develops physical strength. Performing ashtanga rejuvenates your body, making it stronger, toned, more flexible and controlled. The opening sequence includes lots of poses and many of them need core and arm strength.

 

  • KUNDALINI YOGA: The aim is to promote spiritual enlightenment. There are several wisdom-backed benefits of kundalini yoga. According to research, this may help ease stress and anxiety, improve rational functioning, and boost self-perception and self-appreciation.
  • POWER YOGA: Power Yoga admirer say, it enhances stamina flexibility, posture, and mental focus. Like all physical activities, it also relieves tension and toxins through sweat. Because it burns more calories than most traditional forms of yoga and therefore can help with weight loss.

 

  • IYENGAR YOGA: Iyengar Yoga is a form of yoga as exercise with a focus on the systemic alignment of the physical body through the practice of Asanas. It vary from other styles of yoga in three ways: precision, sequence and use of props.

 

  • VINYASA YOGA: Vinyasa Yoga is a style of yoga distinguish by stringing postures together so that you move from one to another, seamlessly, using breath. Commonly known as “flow yoga”.

 

  • PRENATAL YOGA: Much like other type of childbirth-preparation classes, it is multi faceted approach to exercise that encourages stretching, mental centering and focused breathing. Study suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies.

 

  • LAUGHING YOGA: Laughing Yoga involves colorful movement and breathing exercises to promote purposeful laughter. Laughter release a rush of stress-busting hormones like epinephrine and dopamine. A good hearty laugh from the belly also oxygenates your body and provide an emotional and physical release, removing tension and leaving your body relaxed.

 

HATHA YOGA
LAUGHING YOGA
KRIYA YOGA
  • ANUSARA YOGA: Anusara Yoga is a ultra-modern day yoga system innovated by John Friend. It means “flowing with grace”, “going with the flux”, “following your heart”. Rehearsing anusara yoga, may improve the following: Flexibility, posture, lung capacity, immunity and circulation.

 

  • YIN YOGA: It is a slow-paced style of yoga as exercise, in this advanced practitioners may stay in one asana for five min or more. It helps in following: balance emotions, improve flexibility, improve sleep, enhances mental focus, promote relaxation, develops breath awareness.

 

  •  JIVAMUKTI YOGA: Jivamukti Yoga is a modern hybrid style of yoga that was created and branded by artist David Life and dancer/musician Sharon Gannon. The name comes from the Sanskrit “jiva” (individual living soul) and “mukti” (the freeing from the eternal cycle of death and revitalization). Five basic principles of jivamukti yoga are: dhyana, nadd, ahimsa, bhakti, shastra.

     Physical benefits of Jivamukti yoga practice are similar to what you get from a strong yoga practice, including an increase in strength, balance and flexibility, detoxifying the body and improving  circulation, and a decreases in stress and toxins.

 

  • SIVANANDA YOGA: Sivananda Yoga is a type of yoga that is grounded on the trainings of Swami Sivananda. This style of yoga has its origin in Hatha Yoga and a strong base on the health and physical well-being of the yogi. It involves regular ages of relaxation and yogic breathing ways or pranayama. This yoga enhances the flexibility of the muscles, joints, ligaments, and tendors. It strengthens flexibility of the spine which keeps the body youthful.
  • INTEGRAL YOGA: Integral Yoga, occasionally also called supramental yoga, is the yoga-based philosophy and practice of Sri Aurobindo and The Mother (Mirra alfassa). Integral yoga claims to conflation six Branches of classical yoga philosophy and practice: Hatha, Raja, Bhakti, Karma, Jnana, and Japa Yoga.

Integral Yoga moment  benefits those who are in need of stress relief and a sense of focus.

  • KRIPALU YOGA: Kripalu Yoga is a ulra-modern style of yoga that has been acclimated from ancient Hatha Yoga practices. Kripalu Yoga is a practice of meditation and breath work, and encourages inward concentrate and spiritual attunement. Practicing Kripalu Yoga can initiate a gradational process of physical mending, cerebral growth, and spiritual awakening.

 

  • VINIYOGA: Viniyoga is a comprehensive and authentic transmission of the training of yoga including asana pranayama, bandha, sound, chanting, meditation, particular ritual and study of texts. Viniyoga enhances levels of flexibility, dexterity, strength, stamina, balance and range of motion.

 

  • KRIYA YOGA: Kriya Yoga is a contemplation techniques of controlling energy through pranayama and meditation, which speeds up the spiritual process. It improves one’s attention and effectiveness, and one’s attitude toward work.

 

  • KARMA YOGA: Karma Yoga is the path of liberal action, it teaches that a spiritual candidate should act according to dharma, without being attached to the fruits or personal consequences. Karma Yoga states the Bhagavad Gita, purifies the mind. The main purpose of Karma Yoga is to control and ultimately let go of your ego.

TYPES OF PRANAYAMA

  • NADI SHODHANA PRANAYAMA: It is known as Nadi Shodhana Pranayama in Sanskrit, this translates as “subtle enrgy clearing breathing method”. This type of breath work can be done as part of a yoga or meditation practice. Alternate nostril breathing can also be done as its own practice to help you quiet and still your mind. The benefits of this pranayama are, it clears and release toxins. Reduces stress and anxiousness, calms the nervous system, balances hormones, clear and balance respiratory canals.

 

  • BHASTRIKA PRANAYAMA: This is a process of rapid inhalation and exhalation which gives a lift to the body and suitably called the yogic breath of fire. If your body feels like it needs energy try bhastrika pranayama. It is good in energizing the body and mind, it also helps remove toxins and impurities, it helps in the sinus, bronchitis and other respiratory issues.
  • KAPALBHATI PRANAYAMA: Kapalbhati is the rapid breathing technique of Pranayama, which is considered as a cure for various affections. The possible use of this technique to combat metabolic syndrome(MS) and polycystic ovarian syndrome(PCOS) has been discussed in this article. It is best for strengthening the functions of the liver and kidneys. It also helps, causing hair growth, and detoxifying your skin. Also, the Kapalbhati breathing benefits also include soothing sinus and asthma.

 

  • BHRAMARI PRANAYAMA: Bharmari Pranayama, also known as humming bee breath, is a comforting breathing practice that soothes the nervous system and helps to connect us with our inner nature. Advantages of Bhramari Pranayama are calm and quite the mind, release cerebral tension, soothes the nerves, relieves stress and anxiety, dissipates anger, lower blood pressure, boost health of the throat, strengthens and improves the throat.
KAPALBHATI PRANAYAMA
ANULOM VILOM PRANAYAMA
BHASTRIKA PRANAYAMA
  • ANULOM VILOM: It is a especial type of pranayama, or controlled breathing in yoga. It involves holding one nostril closed while inhaling, then holding the other nostril closed while exhaling. The process is also reversed and repeated. This has many physical and psychological benefits, including: improved breathing, improved cardiovascular function, stress reduction.

 

  • SHEETALI PRANAYAMA: Sheetali pranayama also known as cooling breath, is a breathing practice that actually effectively cools the body, the mind, and the emotions. Sheetali comes from the Sanskrit, sheet which means “cold” or ‘frigid”. Benefits of sheetali pranayama are: balances excess pitta, cools the body and clears excess heat, promotes optimal digestion, soothes inflammatory skin conditions, calms the mind, reduces fever, reduces blood pressure.
  • SURYA BHEDNA PRANAYAMA: Surya Bhedna is a warming pranayama or breath work, concentrated on one nostril: the right surya, or sun, refers to the right nostril of the nose which is connected to the Pingala nadi of the body. It increases the flow of gall and reduces Phlegm and gas in the body. It also improves blood circulation and purification. Surya bhedna pranayama improves digestion and delays aging.

 

  • CHANDRA BHEDNA PRANAYAMA: This is a yoga breathing technique performed in a cross-legged meditation posture. It involves blocking the right nostril, forcefully inhaling through the left nostril, retaining the breathe as long as comfortable blocking the left nostril, and exhaling through the right nostril. It is beneficial in regulating the flow of bile. Daily practice reduces heart practice reduces heart burns or excessive heat in the body.

 

TYPES OF ASANAS

  • BHUJANGASANA: (COBRA POSE) Bhujanagasana is the Sanskrit name for a popular yoga asana, else also known as cobra pose. It is a slow backbend, most generally performed as part of Sun Salutation. The term bhujangasana is deduced from two Sanskrit roots; bhujanga meaning “snake” and asana meaning “posture”. Bhujangasana is actually very useful to keep your back healthy, This also improves your digestion, liver and kidney functions as well.

 

  • TADASANA: A simple standing asana, which forms the base for all the standing asanas. It is performed at the start and close of the surya namaskar sequence and is a key asana for all yoga practices. Tadasan (from the Sanskrit words “tada” meaning “mountain” and “asana” meaning “pose”) is a introductory yoga pose where the yogi plants their feet on the ground as their body stands firm and straight. It centers your body and mind, which helps produce a calm sense of inner peace. Standing strong and centered in pose, helps to improve posture alignment, and balance.
  • SUN SALUTATION: One of the means of recognizing the sun is through the dynamic asana sequence surya namaskar( better known as sun salutation). The important benefits of day-to-day sun salutation: Become centered and grounded, produce focus for your day, gain muscle and flexibility, leave your pride behind, boost the immune system and overall health, de-stress and find inner peace.

 

  • DHANURASANA: Dhanurasana is a back bend that deeply opens the chest and the front of the body. This pose is a complete yoga asana that helps to strengthen the back and abdominal muscles. The health benefits may include enhancing blood rotation, adjusting hunched back and body posture, managing diabetes, digestive ailments and chest ailments etc.
BHUJANGASANA
CHAKR ASANA
NATRAJ ASANA
  • MAKARASANA: Makarasan or crocodile pose is a reclining asana that relaxes the body, stimulates the sacral chakra, and can even be used for contemplation or pranayama. This crocodile pose is a deeply restrotive pose that helps relax your nervous system and strengthens the muscle in your back.

 

  • DANDASANA: Dandasana or staff pose is a seated asana in ultra-modern yoga as exercise. When performed rightly, Dandasaana strengthens all major core muscles, improves posture, and increases stamina, it also strengthens back muscle, stretches the spine, stretches shoulders and chest, helps to calm brain cells, improve functionality of the digestive organs.
  • CHAKRASANA: It is a strong back-bending yoga asana, it is popular in numerous forms of yoga and is part of the primary series of ashtanga yoga. Chakrasana, also benefits a deep stretch for the chest and shoulder muscles, as well as the hip flexors. It also strengthens the hamstrings and spinal extensors.

 

  • NATRAJASANA: It is a standing asana that requires balance and attention. Natrajasana lord of the dance pose or dancer pose in a standing, balancing, back-bending asana in modern yoga as exercise. It is derived from a pose in the classical Indian dance form Bharatnatyam, which is depicted in temple statues in the Natraja Temple Chidambaram.

                   Rehearsing this asana gives strength to your chest, ankles, hips, and legs, this asana increases your metabolism and helps in weight loss, it helps to improve your digestion.