Himalayan Holistic Yoga

Himalayan Holistic Yoga Certified with Yoga Alliance USA offers 200 hour Vinyasa, Hatha, Kundalini & Ashtanga Yoga teacher training Course in Rishikesh, India.
Himalayan Holistic Yoga School Badrinath Road, Upper Tapovan,(Near Waterfall), Rishikesh-249201,INDIA 249201 Rishikesh, Uttarakhand
Phone: 08755551584

Himalayan Holistic Yoga: 200 hours YTTC

Date - 16/Feb/2019


Himalayan Holistic Yoga School brings you a fundamentally strong Yoga Teacher Training in Rishikesh with 200 hours of Yoga TTC. This training schedule is designed for 28 days of residential training in mesmerizing Rishikesh amidst the hills and terrains of this wonderland....

Our Yoga school is situated on the banks of River Ganga with its pristine presence. Pure breeze full of oxygen flowing from the virgin forests and mountains will help you to attain a higher sense of involvement while practicing Kriya, Pranayama, Yoga in Vinyasa/Hatha/Ashtanga/Kundalini style and there are various benefits of yoga in human body.You will not only learn about the synchronizations of yogic postures with rhythmic breathing, but will also learn means to explore divinity inside you through these 200 hours of Yoga Teacher Training in Rishikesh, India.

Why you would like to explore this particular course:

  • Cleansing body by additional yogic techniques and nutrition.
  • Increase strength, flexibility and maintain discipline.
  • Refresh and clarify to increase your physical, mental and spiritual heal.
  • Strengthen your ability to share the joy in your life with others.
  • Develop awareness, confidence and inspiration.
  • Elevate energy and motivation.
  • Improve your concentration and deepen your meditation practice.
  • Experience self-realization and expanded connection with spiritual powers

  • Level of course

  • Basic
  • Intermediate
  • Advance

  • There are many styles of yoga. If you are starting out a level 1 beginner class should be your first choice. A Basic course class will help you to understand the basics of yoga and beginning poses. After that you could progress and proceed next step to intermediate and advanced levels.
    A level 2 class will generally be more aerobic, especially if it is a Vinyasa flow class. If you find yourself in a class that feels too challenging or over your head, you are always welcome to modify the poses to fit your fitness level. A level 2 class will also probably begin to incorporate more advanced poses such as inversions like headstand, handstand, forearm stand and backbends.
    A level 3 class will be advanced. Teachers gives an Instructions about on alignment and the teacher will likely undertake that students know and understand the correct position or not. If your positions are not correct it will not good for your posing and it will not be working to become a best.

    Being a Good student

    Being a student is important so you can study and Learn to make something of your life. Individual teachers within the same style of yoga will often have their own particular expectations as well. But his/her teaching way is different always. Style of doing poses different. If u keep practice and learning it is good because you could do it for inner satisfaction and you want to become a good student then you will be a good teacher.
    Just as you would learn more about the culture of different countries you might visit so you know how to behave in a respectful manner, you will do well to learn how things are typically done in different yoga classes you plan to take. We always achieve different things in life by learning. You are donor and receiver too.

    Explore Vinyasa/Hatha/Kundalini/Ashtanga yoga with its core advantages:

    All Yoga techniques are designed with the grace to offer you a deeper sense of realization and practice. You will be practicing yoga under the direct guidance of our teacher who is a certified yoga teacher E-RYT 500 and a great human being devoted to spread the essence of yoga worldwide. You can not only learn various yoga postures, yoga movements and breathing synchronization, but can also practice them with deeper understanding of kriya and pranayama for an effective teaching and knowledge sharing. This 200 Hours Yoga Teacher Training will help you to build a basic foundation for becoming a yoga teacher and also offer you a certificate of merit from the Yoga Alliance USA after successful completion. They also deal with yogic life, an Indian philosophy that has been there for the ages and is yet practical and relevant.

    If you want to learn -How are these programs helpful?

    If you are looking to join Yoga Teacher Training Course in India, then Himalayan Holistic Yoga in Rishikesh, India is one best yoga school to stop destination for your requirement. Get enrolled now in our 200 hour Yoga Teacher Training Course in Rishikesh and become certified yoga trainer.

    Importance of Yoga in Modern Life

    Date - 26/Feb/2019


    In this modern world everyone is fighting for our survival and we humans suffer every day from more and more physical and psychological stress, sometimes we control or sometimes we cannot control them but How could we end them? we could end them by doing Yoga....

    Yoga is good exercise and its invention found in India so many years before. We do not have even one hour for our self in 24 hours these days, it is really tough to get some time for you nowadays. But If we will not to do it than we will be in problem one day so if you want to be fit, active, calm and desirable than you have to get some time for yourself. Yoga has importance in your daily life.

    Day by day Life is an arrangement of work on comprising of eight levels of advancement in the territories of physical, mental, social and otherworldly well-being?

    It has been underscored that each activity is polished gradually, organizing development with the breath, stopping un moving in each position and dependable with full fixation. In Yoga which shows as you concentrate on breathing while you hold the postures. This thoughtfulness regarding breath is quieting it disintegrates stress and tension. But we could learn how to face them.

    Yoga is so popular in India. In India, Rishikesh is so famous for yoga it is also known as "capital of yoga world" and there are so many famous schools like Himalayan Holistic Yoga. Yoga is become popular in the last few years. “Yoga is a Discipline not less than 5000 years old which can help a human life to move towards higher states of harmony and peace both as an individual and a social being”.

    Understanding of Yoga

    The term yoga means the art of joining. Yoga is that which unites. As Swami Vivekananda puts it Yoga is the means of compressing "one's evolution into single life or a few months or even a few hours of one's bodily existence". Generally, there is a growth process due to interactions with nature in all creation. But it may take thousands and millions of years for this natural growth, that is the long instinctive way in animals.

    Need of Yoga in Modern Life:

    Yoga is done by many breathing exercises, postures, and meditation. Although manhood has entered a period of well advanced hi-tech medical facilities which makes life more comfortable, the quality of life still seems to be far from reality. Problems like stress, anxiety, restlessness, nervous breakdown, other stress related ailments, fatigue breaking up of families, suicides are all on an exponential rise. The insecure patients are now moving towards alternative nonscientific therapies for a better living. i.e. Yoga. Yoga with its multi fold advantages is gaining popularity in all parts of the world. Due to modern life style, man is suffering from various postural irregularities and diseases like Obesity, Hypertension, Diabetes, Migraine, Cervical, Backaches, Depression, Anxiety, Cancer, Insomnia, Constipation, Allergy, Asthma, Cardiac diseases etc. Various postural irregularities like Kyphosis, lordosis, scoliosis, knocked knee etc. can be seen in the modern population. For these abnormalities congenital can be there, but the acquired especially the life style of an individual is more responsible than any other reason.

    What are the benefits of yoga?

  • Improves your flexibility
  • Builds muscle strength
  • Perfects your posture
  • Prevents cartilage and joint breakdown
  • Protects your spine
  • Betters your bone health
  • Increases your blood flow
  • Drains your lymph and boost immunity

  • Physical benefits:

    There are many health benefits from yoga, studies have shown that yoga can relieve much common and life-threatening illness such as arthritis, chronic fatigue, diabetes, AIDS, asthma high blood pressure, back pain, weight reduction, obesity, common cold, constipation, epilepsy, skin problems and respiration problems. Yoga also helps in reintegration of new and old injuries. Yoga asanas like Bhujangasana, Matyasayasana, Chaka asana etc. yields best result, but in the advanced stage of diseases Suk sham Yoga is helpful as muscles are too weak to bear the stress of asanas.

    Psychological benefits:

    Regular yoga practice helps you to become normal from your abnormal stage of living, it also gives you mental clarity and calmness, increases body awareness, relieves stress patterns, relaxes the minds and increases concentration. Yoga provides you a tool, with the help of this tool which one can cope which their problems, helps counter with the feeling of helplessness and depression. Yogic breathing and stretching exercises give better result in mental and physical energy and improved mood.

    Yoga is a personal practice:

    Yoga teaches us to become peace mind, spiritual, calm and better person I life. You cannot have sympathy for others until you first have had sympathy for yourself. It is the respect for the self, the moving away from the sense of competition, the eradication of stress, and the moving towards a deep sense of peace that makes yoga a special philosophy in modern times.
    Overall, the benefits of yoga practice are very practical in practice and very beneficial in life. In this modern world, there are many reasons to feel stress, but yoga gives us a very direct and immediate connection with our original sense of peace. Because of this, yoga has and always will have an important place in the world.


    Yoga is a multidimensional aspect and day by day its scope has increased in the modern life of the 21th century. It is obvious that yoga is a boon for the ‘modern’ man of the twenty-first century, which has become a victim of everyday stress. In India our Prime minister Narendra Modi ji 21st June has declared as “Yoga Day” in all over the world and it has celebrated in all over the world. Today, yoga is a painkilling and stress throwing worldwide phenomenon, it has taken the world by tempest and is gaining reputation day by day. It is enviable that yoga must be made an integral part of our education as well as health care systems. Yoga is dependable with our civilization and harmonizing to science, so, it is our primary duty to recommend it further.

    10 things you need to know about yoga teacher training

    Date - 06/March/2019


    Whenever I memorized this word “Yoga” my mind indicates to “Rishikesh”. Rishikesh is a part of Uttarakhand and Uttarakhand is the state of India. Rishikesh is world famous for “Yoga”. Yoga has been quite popular in India. Yoga in Rishikesh is known as the "Yoga capital of the world". Yoga is popular all the time. Yoga classes also need yoga teachers. A number of yoga centers opened in the mountainous regions related to yoga teacher training in Rishikesh. All over the world people came there to learn yoga TTC. They have been doing 100 hours, 200hours, 300hours, and 500 hours yoga teacher training Courses. There are many yoga schools but Himalayan Holistic Yoga School is one of the best Yoga Teacher Training School in Rishikesh, India. Himalayan Holistic Yoga School is famous for their ancient style of yoga teacher training. Here are some of the things you would love to know:...

    Before You Start, Consider These Questions

    1) What yoga style you want to do and certified in?

    The first thing to keep in mind before signing up for yoga teacher training is the type of yoga that you have been practicing up to this point, and what yoga style you would like to teach. Take classes in all the styles but the point is that in which style you interested, which style suits you and better for you.

    2) What Do You Want to Learn, Specifically?

    The 200-hour yoga teacher training is the basic foundation of your yoga teacher training. Every Schedule varies from program to program, you will finish with knowledge of the practice of yoga, yogic philosophy, anatomical alignment, sequencing, meditation, and even building a business. Be prepared to study, complete assignments, and read.

    While in your 200-hour Yoga TTC, take every important note of the things you’d like to learn more about. How to do asanas, how to do each and every step of asanas? How to do mediation? Are you interested in yoga for concern? Do you want to know more about anatomy, philosophy, Mediation? Once your 200-hour yoga teacher training is complete, you can pursue further more specific of trainings.

    3) Don’t have to be perfect in yoga:

    Before Starting of your own yoga teacher training, one thing point in mind every student like: “You might not be good and flexible enough to do a yoga teacher training” but forget this kind of afraid and proved it wrong! You don’t have to be a yogi to do yoga course but asana is only one part of yoga teacher training, you go through that and become a yoga trainer as well. Basically, increase your Learning about the roots of yoga, meditating, chanting and personal development are huge factors as well. If you are unconfident, you will walk out of your training with a new sense of what your body and mind are capable of and a big improvement in confidence.

    4) Release expectations:

    You can’t really prepare fully for what said ahead in a yoga teacher training course. Everyone has a different or unique journey and no one can tell you what will go on or happen in life. Just stick to your goal and be yourself with your expectation. Your yoga teacher training will be an amazing and life changing forever.

    Lord Shri Krishna says in the “Bhagavad Gita” ‘Leave the fruits of your actions’, which essentially means give your best to your work, give yourself to the moment at hand, and wait for it, what happens as a result of that. Enjoy the journey.

    5) Do it for yourself:

    During Yoga Teacher Training in Rishikesh, you may suffer from injuries but don't forget that time or never give up because if you want to win something, you have to lose something. There are Many yoga postures which you feel difficult to perform. At that time Don't panic, just take your time and listen to your body. All the efforts will worth, when you will become a yoga teacher.

    6) learn About Yourself:

    One of the best parts about yoga teacher training in Rishikesh, to learn so much more about yourself. We thought we already did, but Yoga teacher training showed us real facts about our mind and body. Committing to a yoga teacher training means you are committing to study and with you as well. You learn about your limiting beliefs and yourself. You become more focus and confidence. You learn more about your body and your weak and strong points. Check the volume and strength of your mind, especially during meditation.

    7) It Will Take Time

    Doesn’t matter how much time you will give to your class during YTT while you practicing (9 hours per week), you need to be aware that there are also time requirements outside of the classroom. Apart from this you will give time to your reading your materials, writing, taking a specific number of required yoga classes after you note down your experience, observing yoga classes, developing and learning yoga sequences, practice teaching and possibly freaking out.

    8) You will be very emotional

    A lot of time you will cry during Yoga teacher training program and after that’s become completely normal. Sometimes you got injured during the asanas practice, in meditation class some students go deep and crying to memorised their past, Tiredness, discomfort, new insights about yourself and overwhelm can lead to unexpected emotions. One day you are very happy and flying high, the next day you want to quit. But remember one thing always, it’s a journey of growth and indepth studying. You have to be a strong that time and you have to survive as a part of it all. Which brings you to the next level.

    9) Certification Day:

    Certification day is a very important day as same as you came here to do Yoga teacher training course in rishikesh india. After the certification your new life will start, your new beginning which takes you to next level to the next stage. What you learn in your Yoga teacher training you have to be applied in your life and in your teaching.

    10) Yoga Profession and you don’t end up here

    The profession of a yoga teacher is not like other teachings it's different from others. If you want to attain response, you have to teach very well from your heart. Your yoga knowledge should keep expanding while sharing the things with others that you know very well. Joining and graduating from a yoga teacher training course is only a beginning; it’s just a start good thing from you up to the next level of your life, self-reflection and study are the basic things in yoga teaching, you have to learn by yourself first, who you are, what your point of view.

    Weight Loss Through Yoga

    Date - 23/March/2019


    Yoga is very important for our health and this an ancient form of exercise, its way of living that focuses on your mind, body and soul. It's a complete practice for all ages. The word 'Yoga' was coming from the Sanskrit word 'Yug' and it relates this term to the “union of our individual consciousness and the universal consciousness”. If you a Regular yoga practioner then it can influence weight loss, but not in the "traditional" sense of how we link physical activity to weight loss. Typically, weight loss occurs when a person's calorie intake is less than their caloric expenditure. Many of them need to change both their energy intake and energy expenditure to lose weight. if you want to lose weight you need proper yogic diet that works for you and regular sessions of exercise. It doesn’t mean you need to be going out every day to sweat out or heavy weight lifting or bodybuilding to see result. Yogi’s says that yoga can help in a weight-loss routine because it can boost flexibility, increase mental focus, and yes, burn fat. If you a beginner, try the start with moves to help you get in the channel. Once you feel comfortable with those, give yourself a challenge with the make it harder’s exercises....

    Yoga Diet

    In simple words we say a yoga diet, based on whole grains, fresh fruits and vegetables, nuts and seeds, beans and legumes, and a moderate amount of dairy, this is a ideal time to reach your body weight and stay there. These kinds of foods naturally nourish and balance your body in a certain way, help to remove toxins, sustenance the immune system, increase longevity, and overall produce optimal health. There are various ways to eat a plant based yogic diet and lose weight depending on your activity level, body type, climate and season, availability of different foods, and so on. For example, in summer days you may feel best on a lower fat diet with lots of raw vegetables, while in a cold climate you may need more hearty, warm, cooked foods with plenty of healthy fats, like olive oil, coconut oil, ghee, cheese, and nuts and seeds. When you are habitual to yogic diet, natural form, you will naturally come to know which balance of nutrients is best for you. It’s also much easier to regulate your taste because healthy foods increase satiety, whereas processed foods stimulate overheating.

    Some of the simple weight loose yoga asanas to help you get started:

    1. Surya Namaskar

    One of the most basic, well-known and widely practiced asanas, surya namaskar exactly translates to sun salutation. It includes a series of twelve different yoga poses that focus on various parts of body. In a single round of Surya Namaskars helps you burn out up to 13.90 calories. With this as a primary benchmark, you can decide how many sets to do in a time. In a practice, you should be able to do 108-time surya namaskar and as you attempt to reach that numbers, you will automatically become fit and toned. It makes surya namaskar great for the entire body is the fact that it involves twelve different poses included in one - for example, basic prayer pose, forward bend and the bhujangasana .

    2. The warrior pose or Veerabhadrasana

    Warrior pose gives strength the arms, shoulders, thighs and back muscles. This pose is named after Veerabhadra, a fierce warrior, an avatar of Lord Shiva. Veerabhadrasana is one of the most graceful yoga postures and it adds beauty and grace to one’s yoga practice. It includes into the mountain pose, followed by stretching one of your legs back and with the other leg going into a lunge like position with your knee at a 90* degree positioning and your hands stretched right above your head. You can also move your position to the veerabhadrasana II or warrior pose 2 where you take your hands in front of the chest and straighten your stretched leg, pointing it outwards, while your other leg is still at 90* degrees and your both arms are stretched out wide apart. This asana works great on your legs, thighs, back and arms. It helps in improving blood circulation.

    3. Triangular pose or Trikonasana

    This asana resembles a triangle pose. This asana is known to stretch the muscle and improve the functionality of the body. It’s balancing the body and reduce the fat. First turn your right foot out, now stretch your arms out, wide open pushing the right side of your waistline over your right leg and slowly go down, facing downwards with a flat back. Keep your right palm on the ground or on a block with your left arm stretched upwards. Repeat the other side. This asana reduces the fat on the sides of your body, arms and thighs.

    4. The boat pose

    You lie down on your back and move your both legs upward your back followed by legs makes a V shaped position resembling a boat. Try holding the position for 10 seconds to begin with and increase the turn with every passing day. You will do every day after some few days you feel your stomach muscles going for a toss and this asana will kill stubborn belly fat.

    5. The bridge pose

    Lie down your back with your hands goes straight and hold the angle edge of foot and stretched sideways now fold your knees, spread them out and move your body up from your pelvis area. Take a support from your hands and hold the position. This asana will do great work on your hips, thighs, stomach as well as back.


    Date - 23/March/2019


    Tantra (Sanskrit: तन्त्र; exactly "emerge, texture") is the mysterious traditions of Hinduism and Buddhism that developed most likely about the middle of 1st millennium century. The term tantra, in the Indian traditions, also means in a proper way is to applicable "text, theory, system, method, instrument ". The word "tantrism" came from European and it is a 19th-century European invention that is not present in any Asian language.

    Tantra yoga is a famous approach to the study of the universal from the point of view of individuals. These are Descriptive methods, not short methods. But in the current circumstances in society, the word “tantra” refers to very unorthodox or socially unacceptable methods. It is just that certain features are used in a certain way. It is not different from yoga. It is a Limb/Branch of yoga called “tantra yoga”.

    Tantra yoga recognizes in Kundalini and it’s come from the source of a mysterious energy. Tantra for example the spiritual system best adapted to our period of Kali Yuga, where spirituality is going down even as man and woman is desperately trying to reintegrate themselves into a creative and spiritual cosmic center, we realize the significance of these techniques.

    The word Tantra is used in Sanskrit and Hindi words like : Swa-Tantra = Self System Par-Tantra = Others System Lok Tantra = Public System Praja-Tantra = Political System Nadi-Tantra = Nervous System

    Tantra is a very high level indirect spiritual science, which operates on the most indirect laws of nature, enabling one to use the most indirect energies in a preferred manner and since it is a science, it is not moral or immoral, it is amoral. Like a knife, how one uses, in his resolved and karma. In ancient time people using mantras and they spell the mantras long way like “Gayatri mantra”.
    “oṃ bhūr bhuvaḥ svaḥ, tát savitúr váreṇyaṃ bhárgo devásya dhīmahi dhíyo yó naḥ pracodáyāt” But in tantra version, they take a short form of Gayatri mantra.

    Tantra: the structure of tantra divided into two parts ...

    1.Agam Tantra:

    Pra-Vritti Marga- the path of going with the flow of need where it is going to go beyond them.

    2. Nigam Tantra:

    1.Kundalini Tantra: It is a very old tradition and its come with traditionally almost last 50 years. There are some myths about it. So clear it first… Kundalini is not a sex energy. The only relation between sex and kundalini is that it lies hidden in a center below it, and hence when it rises, only in the first stage when is passes through sex center. Kundalini = Residing in the Kunda, Base sea , Shakti = Energy.
    Sex Energy means "Kaam Shakti", which is simply related to sex and the power. Five absolute basic Tantra for every day worship too like Shiva, Shakti, Vishnu, Ganesh, Surya(God) and many more Tantra of gods.
    2. Tantra-as-Meditation: Regular Meditation and Tantra Meditation are very different from each other. Tantrik meditation as much more flexible as compare to regular Meditation. Increase in quality of "Shakti Tatwa" means being parts, like make your mind, body, the soul more clear and steady. It leads to Increase in quality of Shiva Tatwa means self-awareness, state of being that is Yoga type. While Increase in quality of "Shiva Tatwa" self-awareness, state of being, actually leads to Increase in quality of Shakti Tatwa that is Tantra type.
    3. Tantra-and-Sex: It can be done by anyone interested in sex life and finding the new depth to their love-making. Sounds a little bit confusing - if it is quickie sex is the sexual equivalent of a takeaway, tantric sex is a meal, slowly and lovingly prepared and all the more pleasant thanks to the wait.
    4. Benefits-of-Tantra: Tantra Sadhna is the Fastest means not to do karma. Tantra is the Kind of Knowledge which makes the possible things converted in to Impossible.

    How to Tantra helps you?

    Tantra helps you in the following ways:
    1.1) Self-confidence and Peace.
    1.2) wealth and Improved relationships with family members.
    1.3) Success in education and competitive exams.
    1.4) the Desired relationship.
    1.5) Success in work, getting promotions, name fame.
    2) Tantric Yoga also boosts your immunity. Since most poses lead to orgasm, it removes depression.
    3) Tantric yoga can also be a form of great exercise. It burns a lot of calories, especially when you try the tantric sex positions. Sex burns about five calories per minute.
    4) Tantra yoga for women helps to promote an overall health and will help channel all the energy through the body.


    Date - 08/April/2019

    Kriyas are the techniques which cleansing the body. The word kriya means "action". Don’t need to practice Kriyas daily. They should be practiced only if there is need to balance some aspect of our physiology which is out of its proper function and if the channels of our body are blocked with impurities.It is also called as shatkriyas or shatkarma and they are six in number, commonly known as Neti, Dhauti, Basti, Trataka, Nauli and Kapalbhati.

    Many people are proud of their external cleanliness, but many who wash they’re outside every day are rotting from inside, as evidenced by horrible smell from their mouths, grey skin colour, and deep wrinkles....


    Shatkarma kriyas are the six cleansing techniques are showed in the Hatha Yoga Pradipika and it should be practiced before pranayama. “Shat” meaning six and “karma” meaning action. These kriyas create space in the human temple for living spirit -- they detoxify the body, the blood stream, the nervous system, brain, nadis, mind, thought patterns, and negative tendencies.

    These are techniques to clean the nasal channel. In Yoga praanvayuu (Breath) passes through the nasal passage hence its cleaning has to be done. There are Different forms of Neti are Jal Neti, Dugdha Neti, Ghrita Neti and Sutra Neti.

    Neti: Nasal Cleansing

    Neti Cleansing
    • Neti Jala (water)
    • Neti (passing warm saline water through the nose)
    • Sutra (thread) Neti (passing a soft thread through the nose
    • Ghrita (ghee) Neti (passing clarified butter through the nose)
    • Dugdha (milk) Neti (passing of milk through the nose


    dhauti Cleansing

    The technique refers to cleansing the stomach and the digestive area is known as Dhauti. It consists of four parts antar Dhauti, danta Dhauti, hrid Dhauti, and moola Dhauti. After practicing this yogic kriya stomach and digestion are in balance.

    Dhauti: Intestinal Wash

    Antar (internal) Dhauti

    • Vatsara Dhauti - Expelling air through anus.
    • Varisara Dhauti - Emptying a large quantity of water through the bowels.
    • Vahnisara Dhauti - Rapid spread/contraction of the abdomen.
    • Bahiskrita Dhauti - Washing the rectum by their hands.

    Hrida (cardiac) Dhauti

    • Danda Dhauti - Inserting soft banana stem in the stomach.
    • Vastra Dhauti - Swallowing a long thin strip of cloth.
    • Vaman Dhauti - Regurgirating the contents of the stomach.


    Nauli Cleansing

    The cleansing technique is performed through massage of the abdomen. which serves to massage the internal organs of the body. In this the abdominal muscles are isolated and agitated. The main motive of this kriya is to purify the digestive organs and the small intestine and is done by circular movement of the muscles of the stomach. There are four different variations of Nauli.

    • Madhya Nauli (middle) – The movement of the muscles in the centre of the abdomen.
    • Vama Nauli (left) – The movement of the muscles of the left part of abdomen.
    • Dakshina Nauli (when muscles are isolated to the right) – Moving the muscles of the right part of the Abdomen.
    • Nauli Kriya – The complete movement of the muscles of the Abdomen.

    Benefits of Nauli: better digestion, improved metabolism, reduced stress, easier meditation and a clearer mind.



    The cleansing of Lungs and the oesophagus. It is done through breathing in to contract abdominal muscles while exhaling. This will result in the stomach going inside. Then it involves forceful exhaling through the nostrils making a hiss sound. It helps in keeping the mind clear and cleanses the impurities of the Kapala (Head).


    Basti claensing

    This cleansing technique is to purify the colon. The toxins are moved out of the body through evacuation, and the colon has high concentration of toxins. Medicated oils and Ghee are used as Enema to clean the colon. This kriya cleanses the colon removing toxins and strengthens the digestive systems and increases the immunity.

    Basti - Intended to serve the purpose of ‘enema’ to pass out the accumulation of feces from the intestinal canal. There are two varieties.

    1.Stali Basti

    Sit on the ground and catch hold of your toes with fingers. Do not bend the knees. This is exactly like the Paschimottanasana, but here you need not bring your head to the knees. Assuming this posture, churn the abdominal muscles and dominal muscles and expel the water. It cures uriter muscles. This is Sthala Basti.

    2.Jala Basti

    This is more effective than Sthala Basti. Take a small bamboo tube, five inches long. Lubricate one end of it with Vaseline, oil or soap. Sit in a tub of water or in a tank in knee-level of water in Utkatasana. Insert the bamboo tube about 2 or 3 inches into the anus. Contract the anus. Draw the water into the intestines slowly. Shake the abdominal muscles and expel the water. It cures urinary troubles, dropsy, constipation, etc. You should not do this every day and make it a habit. This is only for occasional use. Do this in the morning hours before taking meals. If you do not know how to draw in the water through the tube, then you can use the ordinary syringe that is available in the market. By the use of the bamboo, you will know the method of drawing water through the anus. But in the enema syringe water is being pushed in by the help of air. That is only the difference but the result is the same in both cases. By using the bamboo tube, you can have mastery over the intestinal muscles by drawing in and pushing out the water at your command.



    Yoga exercise for the eyes, it involves steady and continuous gazing at a point of concentration. It is a forerunner of meditation and involves concentrating on the gaze. Trataka is similar to dristhi, but with the exception that our intent here is to purify the physical eyes while not blinking. Hatha yoga asana practice also provides other exercises for the eyes such as the eye circle movements which also increase circulation to and purify the eyes. Two types of Trataka.


    Purifies the eyes, strengthens the eye muscles and improves vision and memory. Helps with sleeping difficulties and bedwetting. Strengthens the ability to concentrate and is therefore recommended for school children. Develops intuition, the ability to visualise and willpower.


    This exercise is not suitable for people with psychic problems. Those who have a tendency towards Schizophrenia or hallucinations should not practice Trataka.


    Date - 19/April/2019

    yoga kidney health

    Nowadays kidney problem is rare, and it is very common everywhere like kidney stone and kidney failure etc. There are so many people since his childhood to old age are having kidney problems because of unhealthy lifestyles and wrong medication, peoples are silently suffering from kidney disease. Many peoples are not aware of Kidney problem because they don’t know how to maintain them, how to cure them. People should know what foods are good to eat for healthy life.

    Kidneys plays a very important role in human body and this is the main function of the kidney is to purifying the blood by filtering the waste from it. They also help in the functioning of the urinary system, secretion of hormones and maintenance of blood pressure level in the body. Kidneys also have the additional function of homeostasis or maintaining the level of acid and bases in the body. Clearly, kidneys are one of the most vital organs in the body and should be cared for.

    If you have kidney disease or kind of problems related to kidney and you are looking for different options of exercise, so yoga might be ideal for you. It will depend on your physical health and condition, but yoga is not for everyone, it is important to check with your doctor first.

    Yoga can help strengthen your immune system and help to relieve stress which is very beneficial for those who are fighting a disease. Yoga is one of the best ways to help support the kidneys, another way to support people with kidney disease is by donating a car to Kidney Cars, you can contribute to the awareness, prevention, and treatment of kidney disease.


    Understand the Function of Kidney

    1)Removes waste and toxins from your body.
    2)It makes urine.
    3)Help to control your blood pressure.
    4)Keeps your bones healthy.
    5)Makes red blood cells.
    6)Maintains the chemical balance.
    7)Removes excess water.

    Now you think if your kidneys are not working properly so definitely your life is in danger.
    Most of the people suffering from Chronic Kidney Disease (CKD) don’t know it because they may not show any symptoms for a long time till the situation becomes critical.

    Symptoms of Kidney Failure

    1)Swelling of legs and feet.
    2)Blood in the urine.
    3)Pain in the back below to rib cage.
    4)Skin rashes and itching.
    5)Decreased appetite.
    6)Changes in urination. Little or no urine while urinating.
    7)Fatigue and weakness.
    8)Difficulty in concentrating.
    9)Nausea and vomiting.

    Yoga poses for kidney health

    Keep your kidneys healthy with this yoga sequence.

    1)Baddha Konasana - engage the back body to compress the kidneys.

    Baddha Konasana

    2)Marichyasana - do the pose with both sitting bones on the floor. Then twist with the intention to compress the kidneys.

    yoga kidney health

    3)Navasana (with belt) - place the belt at the line of the kidneys on your back.

    yoga kidney health

    4)MahaMudra - Inhale and lift the chest with the hands on the feet. Exhale, engage Mula Bandha and press your hands down towards the floor. Inhale, keep the actions and lower the chin to the chest to hold the breath IN with 3 bandhas active. Release before any anxiety of holding the breath arises.

    yoga kidney health

    5)Viparita Karani (with bolster) - Relax on a bolster with gentle compression of your body weight on the kidneys.

    yoga kidney health

    Setu Bandhasana (Bridge Pose)

    Date - 21/April/2019


    Well said By B.K.S. Iyengar “Backbends are rejuvenating. They give energy and courage and combat depression. They open the chest and make the spine flexible. The arms and shoulders become strong. The mind and body become alert.”

    Setu Bandha Sarvangasana (bridge pose) is a common posture or asana. In Sanskrit: सेतुबन्धासन; Setu – Bridge, Bandha – Bind/Lock, Asana – Pose/Posture; Pronounced as SAY-tuh-bun-DHAHS-ana. This asana word comes from Sanskrit words ‘Setu’, which means bridge, ‘Bandha’, which means lock, and ‘Asana’, which means pose. This pose/asana resembles with bridge, and therefore, it is named as such. This pose stretches your back, neck, and chest and relaxes your body.

    Here the entire spine is so beautifully curved and away from the floor/mat, which causes a bridge. As the effect of this pose is more to do with the spine, it sure works on toning the muscles around the spine. This pose can be categorised under the Intermediate Level of Asanas and under the lying down category. This pose cannot be described as just the raising of the spine and balancing it there half way in the air. This pose has a lot of scientific benefits to it when compared to other asanas. The alignment of the body right from the feet to the head should be understood well to ensure the maximum benefit of this pose. The flow of this pose is as follows.

    Bridge Pose is considered a base pose as bridge pose variations can be derived from this pose. Bridge Pose helps boost energy in the body and hence can be included in flow yoga sequences.



    Bridge Pose helps open, activate, and balance the following chakra(s):

    1)Throat Chakra (Vishuddha Chakra)
    2)Solar Plexus (Manipura Chakra)

    How to do Bridge Pose?


    1)Lie supine on the floor, and if necessary, place a thickly folded blanket under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.
    2)Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.
    3)Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.
    4)Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it’s resting on the blanket) up into the torso.
    5)Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.


    - Stretches the chest, neck, and spine
    - Calms the brain and helps alleviate stress and mild depression
    - Stimulates abdominal organs, lungs, and thyroid
    - Rejuvenates tired legs
    - Improves digestion
    - Helps relieve the symptoms of menopause
    - Relieves menstrual discomfort when done supported
    - Reduces anxiety, fatigue, backache, headache, and insomnia
    - Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis


    Neck injury, avoid this pose unless you are practicing under the supervision of an experienced teacher. If you have difficulty supporting the lift of the pelvis in this pose after taking it away from the floor, slide a block or bolster under your sacrum and rest the pelvis on this support.

    Simhasana (Lion pose)

    Date - 27/April/2019

    Lion Pose

    In Sanskrit “Simha” means “Lion” and “Asana” means “pose”; Pronounced As – sim-HAHS-anna. English name of this asana is "Lion Pose"

    Level: Basic
    Position: Sitting
    Type: Stress-relieving
    Style: Hatha Yoga
    Spiritual Awareness: Ajna, Visuddhi
    Duration: 30 seconds
    Repetition: Once on each leg
    Stretches: Throat muscles
    Strengthens: Throat, Lungs, Voice, eyebrow, forehead
    Dosha Suitability: Best suited for Kapha and Vata can also benefit
    Introducery Asanas: Vajrasana

    The Simhasana (Lion pose) name it resembles a roaring lion in its final pose. This asana works with the body, face and mouth towards invoking a lion’s intense roar. This is a very simple pose any one could try easily. There benefits are very different from other asanas.


    How To Do Simhasana (Lion Pose)?

    1) To begin the asana, first sit in Vajrasana (kneel down), knees are slightly apart and cross your right ankle over your left, the toes of the feet must be touching each other.
    2) Sit on your heels make sure your spine should be straight.
    3) Place your palms between your legs, the fingers should face backward and straighten the arms.
    4) Move your body slightly forward, and shifting your weight onto your arms.
    5) Move your head backward comfortably and lift your chest up.
    6) Take a deep inhalation through the nose, open your mouth wide and stretch your tongue out as wide as possible.
    7) Open your eyes wide and focus your gaze on the eyebrow centre.
    8) Contract the muscles on the front of the throat.
    9) Exhaling strongly through the mouth, make an ‘ahhh.’ sound, make sure that your breath should be passes over the back of the throat.
    10)Roar a sound few times and maintain the position as long as comfortably possible.
    11)Close the mouth after exhalation, and now inhale normally.
    12)Come out this position first sit in Vajrasana then rest in Child Pose.

    Benefits of Simhasana (Lion Pose)

    1) It is more useful for digestion work.
    2) Relaxes the neck muscles and keeping the skin tight.
    3) Simhasana increases the stretches in the body.
    4) This yoga posture is good for those children who suffer from a lisp.
    5) In the yogic text, Gheranda Samhita says Simhasana destroys the diseases.
    6) It can help for curing bad breath.
    7) Simhasana is an excellent exercise for the face and throat.
    8) It is good exercises the vocal-cords as such is very good for singers.
    9) It helps to stimulate the Manipura chakra.
    10)This pose also aids in the thyroid and parathyroid glands.
    11)Simhasana also activates the three major bandhas – Jalandhara, Mula, and Uddiyana.
    12)This yoga posture brings smoothness in the eyes and also reducing eye strain.
    13)This asana removes defects from the throat. and develops a sweet and sonorous voice.
    14)It also provides an idea to destroy negative energy.
    15)Simhasana improves blood circulation of the face.

    Precautions & Contradiction

    1) People with weak wrists should be practice in Vajrasana Posture. don’t put the hands on the floor.
    2) If you have a knee injury, so don’t worry. You just sit on chair and do this pose easily. Also, you can perform with different sitting Asanas like Padma Sana (Lotus Pose).
    3) Do not practice this asana, if you suffer from any chronic illnesses or physical problems.
    4) This asana is very safe to practice and has no real preventive measures. If you have a knee injury, you could sit on a chair and do the pose.

    Beginner’s Tip

    When you start off, you might not realize that the shoulder blades and the hands are connected sympathetically. So, when you place your palms on your knees, feel the shoulder blades spread across the back. Increase the push as you feel it set deep into your back. This will help lift your heart.


    Date - 03/May/2019

    Om Yoga

    "Om" is a spiritual sound with a complex meaning. It is the whole universe merged into a single word, representing the union of mind, body, and spirit that is at the heart of yoga. It chanted three times at the starting and at the ending of a yoga session, the sound of om is actually three syllables: a, u, and m.



    ‘Om’, ‘Ohm’ or ‘Aum’ is a sacred sound that is known generally like the sound of the universe. Om is all-surrounding, the spirit of definitive realism, and unites everything in the universe. The vibrations that the Om sound creates are thought to energize the chakras throughout the body, especially the third eye and crown chakras, which help us connect with our Divine Selves.

    The Om sound is a short, 'seed' mantra, which is chanted to connect with and energize the chakras. The Om symbol represents the sound in a graphic form and they have a lot of meaning behind it. Om is one of the most important spiritual symbols and is found throughout many ancient Hindu texts, prayers and ceremonies.

    Om mantra comes from Hinduism and Yoga, the mantra is considered to have high spiritual and creative power but despite this, it is a mantra that can be recited by anyone. It’s both a sound and a symbol rich in meaning and depth and when pronounced correctly it is actually AUM.

    Aum divided its characters: A, U, M, and the silent syllable.

    The first word is “A”, pronounced as a long "awe." The sound starts at the back of your throat and you stretch it out. You will start feeling your solar plexus and chest vibrating.
    The second word is “U”, pronounced as a long “oo,” with the sound gradually rolling forward along your upper palate. You'll feel your throat vibrate.
    The third word is M, pronounced as a long “mmmm” with your front teeth gently touching. You will now start to feel the top of you vibrate.
    The last word is the deep silence of the Endless. As intellect rises from the deep silence, you have to merge your chant from the ‘M’ to the deep silence.
    Representatively the three letters symbolize the divine energy (Shakti) and it’s 3 main characteristics: (1) creation, (2) protection and (3) deliverance.

    Om is used as a building block for other mantras and often comes at the beginning and end of many Sanskrit prayers. It connects you to the divine power also reminds you of your ability to get over your consciousness. Om is connected to 'Ajna Chakra' or the third eye representing intuition and self-knowledge.


    The first mention of Om was in the Upanishads, more specifically the Mandukya Upanishad, which is a sacred Hindu text that focuses on the different theories of the “Ohm” meaning. In this text, it says that Om is imperishable and that it is all states of the time, past, present, future, as well as transcending time itself.
    These texts are associated with Vedanta, one of the six Hindu philosophies, and the etymological aspects of the Ohm meaning are thoroughly discussed in the oldest Vedantic texts. They regard the meaning of the Om symbol as inexhaustible, infinite language and knowledge, and the essence everything that exists and of life itself.

    Why do we chant it?

    Everything in the universe is lively and vibrant – nothing is go for long! The sound Om, when chanted and its vibration at the frequency of 432 Hz, which is the same as vibrational frequency found throughout everything in nature.
    As such AUM is the basic sound of the universe; so, by chanting it we are symbolically and physically tuning in to that sound and acknowledging our connection to all other living beings, nature and the universe.


    In a yoga setting, the chanting of om at the beginning of class ushers’ practitioners into the time and space that is about to be spent on the mat or in meditation. Likewise, an om at the end of a class signifies that your physical practice has ended and it is time to renter society.
    Chanting with a group of people also serves to unify the group and create a sense of community. When you feel the vibration of the chant and lose the sound of your own voice among those of your classmates, it's possible to feel at one with other people and even with the universe.

    The benefits of chanting om are:

    1) Chanting om produces a frequency of 432 Hz, the vibrational frequency of all things in nature.
    2) Slows down your nervous system and relaxes your mind.
    3) Lowers your blood pressure.
    4) Improves the health of your heart.
    5) Reduces stress.
    6) Focuses your mind and body.

    Now you know about it how to use it, Om chant creates a connection with God and divine power and connect your body and mind with it.

    Havan Ceremony

    Date - 10/May/2019

    havan ceremony

    Homa is a Sanskrit word that refers any ceremonial, wherein offerings are complete into a fire. Havan, is also known as homa/homan. Generally, the term “Havan” is used in north India, while “Homa” is used in south India. A Havan is sometimes called a "sacrifice ceremonial" because the fire destroys the offering, but a Havan is more accurately a "votive ceremonial". The fire is the agent, and the offerings include those that are material and symbolic such as grains, clarified butter, milk, wood, incense and seeds. It is a purification method by fire and mantras to an internal soul or its surrounding environment.

    It is rooted in the Vedic religion, and was adopted in ancient times by Buddhism and Jainism. The practice spread from India to Central Asia, East Asia and Southeast Asia. Havan ceremonies is playing an important part of many Hindu religion, and variations of Homa continue to be practiced in current-day Buddhism, particularly in parts of Tibet and Japan. It is also found in modern Jainism.

    A Homa ceremonial is known by alternate names, such as “yajna” in Hinduism which sometimes means larger public fire ceremonies. In modern times, a Havana tends to refer to a private ceremonial around a symbolic fire, such as those observed at a wedding, or many other things where we newly work starts.

    havan india

    The Havan Ceremony was conducted in the Himalayan Holistic Yoga school to seek grace and choicest blessings of God for the candidates appearing to Yoga Teacher Training Courses in Rishikesh, India.

    We do Havan ceremony at the starting of new batch and end of the batch. The Havan was performed religiously under the divine fervor and spirituality. Prasad was distributed to all.



    When the havan is implemented the fire burns with air, environment, human soul their body gets purified and becomes lighter in nature. So, this light air goes up and replaces the cold/ the impure air, Impurities and this process continues and the air keep getting purified till the ritual is being performed.

    The main item in havan is five fruits like mango, apple, guava, Banana and orange. Wood which when burnt releases “FORMIC ALDEHYDE” a gas which kills harmful bacteria thus purifies the atmosphere as per the research. This gas which is used to preserve the fruits, vegetables and species in the medical laboratories.

    ceremony india

    The jaggery burnt in the havan also releases the formic aldehyde gas. A scientist found that if we stay in a place where havan is being performed for Half an hour the germs of typhoid fever are killed.

    The cow’s ghee is very important item of havan has been referred as a medicine to the poison in VEDAS. Its fragrance purifies the physical atmosphere. Ghee when burnt in fire goes up in the atmosphere and the fat particles get laden on the dust particles in the atmosphere and comes back to the earth in a form of rain thus cultivates the vegetation on the mother earth.

    ceremony rishikesh

    Sweets like honey and jaggery, nutrition like ghee and dry fruits, fragrant herbs like ela, dalchini, Lavang, rose petals, antibiotic herbs like guggal and gyal, and material like ghee and samigri, when burnt it purify the atmosphere. Havan ceremonial is like giving back to the atmosphere, what we have taken from the atmosphere or our nature. The aromatic herbs when burnt remove the foul odor in the atmosphere by their fragrance. With this mantra also chanting.

    At last end of the ceremony distribute sweets to all of the members and said Namaste to everyone with happily. This is the process to complete Havan ceremony.

    How to do Pigeon Pose (Kapotasana) in Yoga

    Date - 17/May/2019

    pigeon pose

    Kapotasana or “Pigeon Pose” is a kneeling back-bending asana in this modern world. The name comes from the Sanskrit words kapota (कपोत) means "pigeon" and asana (आसन) means "posture" / "seat". A different pose is given the name Kapotasana in the 19th century “Sritattvanidhi”. The new born pose is described in the 20th century in “Light on Yoga”.

    “Pigeon pose is not a one-position-fits-all exercise,”. Pigeon pose (kapotasana) feels amazing when you do it right, the front leg externally rotates to stretch the hip. While the back leg affords the flexors a good stretch so it’s worth learning how to safely set it up.

    Kapotasana is a variation on king pigeon pose (Eka pada rajakapotasana), a one-legged backbend from Ashtanga yoga ‘s fourth series (which actually gives a different pose the name kapotasana). When it comes to pigeon pose, yoga is full of variations, like a seated pigeon, reclined pigeon, and even flying pigeon pose.

    This is the best Asana, which opens up the mid-section (chest) furthermore fortifies the back and crotch. It increases the flexibility and opens the hips area, in the meantime fortifying the back, and extending the thighs and the crotch (Groin).

    Kapotasana (Pigeon Pose) is a completely a good body workout. It improves the quality in your legs and your abdominal area. It is particularly useful for individuals who experience the ill effects of foot issues. This stance is useful for conditioning your thighs and releases tight hip flexors and thighs.



    Kapotasana helps to open, activate, and balance the following chakra(s):

    (1)Third Eye Chakra - Ajna Chakra
    (2)Throat Chakra - Vishuddha Chakra
    (3)Heart Chakra - Anahata Chakra
    (4)Sacral Chakra - Swadisthana Chakra


    By Kapotasana benefited the muscles and included in the yoga sequence:

    (1)Lower Back
    (2)Middle Back
    (3)Core (Abs)

    How to Do Pigeon Pose (Kapotasana)

    (1)lay down your Knee on the floor and your spine should be straight.
    (2)Now gently stretch your right leg in a backward direction.
    (3)Keep extending your right leg until your left knee and foot are adjacent to the right hip.
    (4)Keep stretching your right leg until your left knee and foot are attached the right hip.
    (5)Make sure that your toes must to be pointed.
    (6)After that, you have to lean forward and breathe in deeply.
    (7)Now push your midsection (chest) outwards.
    (8)Remain in the position about 20-25 seconds.
    (9)Now change your leg and repeat the same process with your opposite leg.
    (10)After that sit in Padmasana and rest for a while and repeat the process 4 times with your both legs.

    Kapotasana Benefits

    Understanding the practice of Pigeon pose comes with having an open mind and just not a flexible body. As it is a challenging pose, it is best done after the practice of various other poses which are less challenging but lead to Kapotasana. To attain the maximum from this practice understanding Kapotasana (Pigeon Pose) benefits is essential, which are mentioned in 10 points below.

    (1)Kapotasana improves the flexibility of the entire Spine.
    (2)Pigeon Pose makes you stronger, as it builds strength with maximum extensions of the limbs.
    (3)Crown Chakra is activated with the fresh flow of blood to the head.
    (4)Prana flow increases with the expansion of the chest along with the backbend.
    (5)Pigeon Pose is a great hip opener.
    (6)Activates the various organs in the body, keeping them in good condition.
    (7)Pigeon pose is a great pose for women in general, as it helps to use the pelvic floor muscles in an efficient way, helping with reproduction.
    (8)To Stretches various muscles like abdomen, chest, psoas, groin, throat, ankle, and thigh.
    (9)Diaphragm muscles are stretched improving the breathing.
    (10)Kapotasana, when practiced by a yogi for a longer duration, helps to attain spiritual benefits and there is a sense of harmony.

    Beginner’s Tips

    If you are new to do pigeon pose, start slow and listen to your body. Make sure your front knee is comfortable. You should never feel pain or stretching in your inner knee, hip joints or lower back. If you do, come out of the pose and start again, focusing on externally rotating your femur in the hip socket.

    Resist the urge to line up your shin with the top of your mat. While this alignment cue is considered “ideal,” Saunders says, “this can put pressure on the knee, especially if there is any restriction in the hip joint.” So, choose a position for your shin that keeps your knee safe.

    Kapotasana Contraindications

    Kapotasana (Pigeon Pose) is an advanced level posture, it is done by under the best guidence and while we are doing this asana, keeping in mind some precautions is also very important. Kapotasana (Pigeon Pose) contraindications are mentioned below:

    (1)Injury to the spine, the neck or the shoulders.
    (3)Stiff back or a sore back.
    (6)Weak functions of any organ.
    (7)Women who are pregnant or menstruating.
    (9)Any kind of allergies related to breathing.


    For this asana, it is essential that your bowels and stomach are absolutely empty, with a gap of at least four to six hours between your meal and the practice. This will also give your body enough time to digest the food and expend the energy produced. It is a good idea to practice this asana early in the morning. But if you are not a morning person, you could practice this asana in the evening.


    Date - 03/June/2019

    Mediation yoga

    "When meditation is mastered, the mind is unwavering like the flame of a candle in a windless place". – Bhagavad Gita

    Meditation is a repetition where an individual uses a method – such as mindfulness, or concentrating their mind on a particular object, activity to train your mind to focus and consciousness, and attain a mentally clear and emotionally calm or stable state. Researchers have found meditation is difficult to define, as practices vary both between traditions and within them.

    On the behalf of the records meditation means Dhyana, come from the Hindu societies of Vedantism. Meditation has been practiced since ancient times in numerous religious traditions and principles, often as part of the path towards enlightenment and self-realization.

    Meditation is help in many different ways like to reducing stress, anxiety, depression, and pain, and increasing peace, perception, self-concept, and well-being. Meditation is under research to define its possible health like psychological, neurological, and cardiovascular and other effects.

    In meditation, your mind is clear and calm, relaxed, and inwardly focused. When you meditate, you are fully conscious and attentive, but your mind is not focused outside world. Meditation requires an inner presence and pointed one so that the mind becomes silent. Meditation depends when mind is silent and no longer distracts you.

    In many types of meditation, only four elements in common:

    1. A quiet location with as few distractions as possible; as specific
    2. Comfortable posture like sitting, lying down, and walking.
    3. A focus of attention means a specially chosen word or set of words, an object, or the sensations of the breath.
    4. An open attitude means letting distractions come and go naturally without judging them.


    Three different type of meditation:

    1. Yoga nidra
    2. Mantra meditation
    3. Breathing meditation

    Yoga nidra

    Yoga nidra is a state of understanding between awakening and asleep, like the "going-to-sleep" stage, typically induced by a guided meditation.

    Mantra meditation

    Mantra meditation (also known as Japa Meditation) is the process of quieting and focusing the mind using a sound, word or phrase recited either aloud or silently. The drive of mantra meditation is for religious and spiritual growth, or for relaxation.

    Breathing meditation

    A basic method is to focus your attention on your own breathing, a practice simply called “mindful breathing.” After setting aside time to practice mindful breathing, you’ll find it is easier to focus attention on your breath in your daily life. This is an important skill to help you deal with stress, anxiety, and negative emotions, relax yourself when your temper go high, and improve your ability to concentrate.

    Benefits of meditation

    1) It improves concentration.
    2) It encourages a healthy lifestyle.
    3) The practice increases self-awareness.
    4) It increases happiness.
    5) Meditation increases acceptance.
    6) It slows aging.
    7) The practice benefits cardiovascular and immune health
    8) Treats Chronic fatigue syndrome (CFS): CFS refers to severe tiredness that may be caused due to inflammation of nervous system or human herpes virus. Meditation is also be useful in reducing pain and treating anxiety and depression.


    Meditation Technique:

    1) Sit comfortably. You may even want to devote in a meditation chair or cushion.
    2) Close your eyes. We recommend using one of our Cooling Eye Masks if lying down.
    3) Make no effort to control the breath; simply breathe naturally.
    4) Pay attention on your breath and on each inhalation and exhalation. Also notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply pay your attention on your breath without controlling its intensity. If your mind strolls, return your focus back to your breath.
    5) Doing this meditation practice for two to three minutes to start, and then try it for longer periods.


    All the above results of meditation could only be achieved by learning from an expert or experienced one who know how to perform this practice in the right manner. Select those one who have experience in different variations of meditation is no longer a difficult task especially with the existence of the internet. Many sources are there who offers free/paid lessons on how to start the meditation.

    Begineers Yoga Poses

    Date - 11/June/2019

    Why we learn yoga and why it is important? Most beginners find yoga is a way to relax, to throughout daily life stress. Sivananda Yoga gives a 5-point schedule for greater physical and mental well-being through yoga, about
    • proper exercise
    • proper breathing
    • proper relaxation
    • proper diet
    • meditation and positive thinking

    Beginner in yoga? If you are new in yoga means beginner yoga poses will help you create a strong foundation and find a love for the practice.
    When a person wants to try something new in life then it is a new task or new challenge for him. If a person is new in yoga, they have an initial excitement and it goes to the whole new level is more than enough to keep a person hooked to the task. Yoga is something that makes people opt for it even without any second thought. Once you start the yoga you can't stop to you.
    Whether you are a beginner, an intermediate or an expert, it is very important advice to begin yoga routine with warm-ups and gentle exercises. Few minutes of warm-ups make your body more flexible and Sukshma Vyayama relaxes the body. Once you can do this yoga sequence then it will be easy day by day. The yoga poses for beginners have that power to bring out energy and positivity to it.


    Beginner Yoga Classes in Rishikesh

    If you are new in yoga and you just starting your classes, then make your mind it is not too difficult, be confident and capable to learn yoga. When you start yoga doing basic yoga classes and then you get to know You can begin with some easy and quick to understand poses to get you in synchronization with yoga. Consider it as the learning phase and then slowly move towards the bigger aspect of yoga asana.
    Before you read on, we've created a 28-day Yoga Teacher Training Course specifically design for beginners and after complete of this course you will get a Yoga Alliance Certificate. You will teach in your place and this is a very good career option in yoga. You will teach only beginner that time if you will continue this course 300hrs to 500hrs then you will become fully trained Yoga Teacher. Join this course.

    Begineer Yoga Pose

    4–6 slow Sun Salutations
    Sun salutation yoga

    The Sun Salutation, this is sequence of 12 yoga poses, one by one continuously do their step it will warm up your body, that is performed at the start of every yoga class. All over body of muscles are stretched and toned in this yoga exercise.

    Yoga relaxation
    Yoga Nidra

    If Body get tired in Between yoga exercises, the beginner yoga student takes rests on their back in the so-called “corpse” pose, breathing deeply and feeling the positive effects of the previous yoga pose. It refreshes your body with positive energy.

    Mountain Pose (Tadasana)
    Mountain Pose

    Mountain Pose is considered to be the most basic posture of all yoga postures and it marks the beginning of series for the best yoga positions for beginners and is highly effective for building strength and balance in the entire body.
    Mountain pose is a simple standing pose with the feet together and the body tall and strong, standing vertically upright. It is the beginner pose for all other standing postures in yoga and can also be practiced on its own. The Sanskrit name for mountain pose is “tadasana”.

    Downward Facing Dog pose (Adho Mukha Svanasana)
    Adho mukha svanasana

    Downward facing Dog pose is used in most yoga practices and yoga classes and it stretches and strengthens the entire body. Downward-facing dog pose is a resting inversion pose that builds upper body strength and increases flexibility.
    In this pose, the body moves forward down with the feet and hands fall down and pressing into the ground and the hips pushing to the sky. Beginners who hard to do this asana it may use yoga blocks or a folding chair to support their hands. Downward-facing dog pose Sanskrit term is “adho mukha svanasana”.

    Standing Forward Bend (Uttanasana)
    Standing Forward Bend

    Uttanasana is a standing forward fold, which is considered very good for relieving stress and soothing the nervous system. It forms part of the Surya Namaskar sequences.
    The term Uttana, which means "intense stretch" and asana, which means “posture." The English name for uttanasana is standing for “forward bend”.

    Trikonasana (Triangle Pose)

    Trikonasana this term comes from the Sanskrit word “trikona”, meaning “three corners” or “triangle,” and asana, means “posture.”
    Trikonasana is a simple standing yoga posture that needs power, stability and elasticity. In this posture, both arms extend with the legs spread apart and one foot turned at a 90-degree angle. The upper body part bends toward the lead foot so that one arm reaches toward, but not necessarily touching, the ground and the other toward the sky.
    In addition to a range of physical benefits, trikonasana is believed to release energy pathways in the body. This asana is most basic and common asana as compared to the other asanas. Trikonasana is commonly known as "triangle pose” in English.

    Tree Pose
    Tree pose

    Tree pose promotes all-around physical and mental health.
    Benefits of tree pose:
    • Improves balance
    • Improves focus
    • Stretches the spine
    • Tones and strengthens the legs
    • Helps in treating sciatic conditions and flat feet

    This pose can be a challenge for the beginner as the entire weight of the body is balanced on one leg. Those who has complaints of health disorders, such as low blood pressure and insomnia, don’t do tree pose they should avoid practicing tree pose. Those with high blood pressure can practice the pose without lifting the hands.