Yoga day special
In Sanskrit, the word yoga comes from the root yuj which means “to add”, “to join”, “to unite”, or “to attach” in its most common senses. Yoga means the union of the individual consciousness or soul with the Universal Consciousness or Spirit. Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India. Yoga is a 5000-year-old Indian body of knowledge. There is a broad variety of Yoga schools, practices, and goals in Hinduism, Buddhism, and Jainism. Among the most well-known types of yoga are Hatha yoga and Rāja yoga.
Patanjali is considered as the father of Yoga and his Yoga Sutra are completely dedicated to the knowledge of Yoga.
The term “yoga” has been applied to a variety of practices and methods that includes:
- ‘Gyan Yoga’ or philosophy
- ‘Bhakti Yoga’ or path of devotional bliss
- ‘Karma Yoga’ or path of blissful action
In Hinduism these include Jnana Yoga, Bhakti Yoga, Karma Yoga, Laya Yoga and Hatha Yoga.
The so-called Raja Yoga refers to Ashtanga Yoga, the eight limbs to be practiced to attain samadhi, as described in the Yoga Sutras of Pantajali. The term raja yoga originally referred to the ultimate goal of yoga, which is usually samadhi, but was popularised by Vivekananda as the common name for Ashtanga Yogaa
Surya Namaskar (Yoga) and health benefits
Health benefits with Surya Namaskar;
- Helps in weight loss: Surya Namaskar can give you an excellent cardiovascular workout helping you to lose weight
- Helps in strengthening muscles and joints: Stretching and strengthening of your muscles, joints, ligament, as well as the skeletal system is triggered by Suryanamaskar
- Gives glowing skin: blood circulation aids in glow on your face
- A better functioning digestive system: These yoga poses will help increase the blood flow to your digestive tract resulting in better functioning of the intestines
- Helps cope with insomnia: The asanas will help calm your mind, giving you a good night’s sleep.
- Ensures regular menstrual cycle: irregular menstrual cycles will be regulated in women.
- Brings down blood sugar levels: sun salutation also aid in bringing down blood sugar levels and help keep heart healthy
- Helps to cure anxiety: It normalizes the activity of the endocrine glands so that helps in get rid of anxiety.
- Helps detox: Lungs are thoroughly ventilated due to thorough inhalation and exhalation. And the blood remains oxygenated.
Some of the exercises to do while doing yoga
- Once you learn Yoga it will be helpful in long life it can be done anytime and anywhere you want.
- Yoga should be done early in the morning that to on empty stomach. Otherwise you can do 4-5 hours after having meal. Otherwise you can do 2-3 hours after having breakfast.
- Use free or convenience dress while doing Yoga and don’t wear shoes and chappals while doing Yoga.
- You should choose the place where air and light is rich in source and place where you want to yoga should be flat.
- It is better to do Yoga in the place where morning sun rays falls.
- Do Yoga on the mat
- While doing yoga if you feel urine sensation or any other bowl movement sensation you should complete that and continue doing Yoga. But don’t stop the urine while doing Yoga.
- Do yoga peacefully and in relax mood
- After doing Yoga go for urination.
Steps to do Surya Namaskar
Surya Namaskar (Sun Salutation):-
Surya Namaskar is best done early morning on an empty stomach. Surya namaskar improves your blood circulation that aids in bringing back the glow on your face; preventing the onset of wrinkles, making your skin look ageless and radiant. The sun salutation will help in the smooth running of your digestive system.
Step 1: Stand facing the sun in an erect posture, with palms joined together near the chest like doing a namaskar. Keep your feet together and breathe normally.
Step 2: Breathe in deeply and raise the hands upward, bend your body backward in an arched position with the face pointing towards the sky.
Step 3: Exhale and bring the body from the arched position to bend down forward, till your head reaches your knee. Bring your hands to the floor and keep them flat on either side of the feet.
Step 4: Now inhale and stretch your left leg backward and balance the leg on toes. The heels will be raised upwards and your left knee will be touching the floor. Bend the right leg and should touch your chest. Lift your head towards the sky and keep your arms on either side of the right leg with palms facing the floor.
Step 5: Exhale and with the palms pushing the floor stretch your right leg back words to make it parallel with the left leg. Your toes and hands will be touching the ground and your hip should be raised. Keep your head bent downwards.
Step 6: Inhale and lower your hips from the earlier position. Now rest your chin and chest on the floor and raise your hip a little bit. Now the eight parts of the body will be touching the floor. They are: chest, chin, two hands, two knees, and feet
Step 7: Exhale and lift the chest from the ground and arch back by keeping your arms bent at the elbow. Bent the head in backward position and face the sky.
Step 8 Exhale and repeat the movement in step 5.
Step 9: Inhale and repeat the step by keeping the right leg backward.
Step 10: Exhale and repeat the step 3
Step 11: Inhale and perform the movement in step 2
Step 12: Keep the feet together and bring back the hands in namaskar position breathing normally.
The steps are now repeated using the other leg in steps 4 to 9. So, to complete one round of Suryanamaskar you need to do 24 yoga steps. It is ideal to perform 12 rounds to get best results. However, you need to start with 5-5 rounds and gradually increase the round over time. Sip water in between the repetitions if needed and relax for about 15 seconds between each round.
(Take necessary precaution while you do all the above asanas, as it will be different for beginners and experienced, they may be harmful to your body if you don’t take necessary precautions. You should take more precautions and should consult doctor while doing Yoga when you are pregnent and when you are suffering from Heart attack, Diabetes, Blood Pressure, and some other chronic diseases.)
“Pranayama is control of Breath”. “Prana” is Breath or vital energy in the body. On subtle levels prana represents the pranic energy responsible for life or life force, and “ayama” means control. So Pranayama is “Control of Breath”.
In this there are three types
- Analoma, Viloma Pranayamam
- Bramari Pranayamam
- Surya bedhi, Chandra Bedhi
In the following video, you can see how to do Surya namaskar