21 June as ' International Day of Yoga '.The declaration of this day came after the call for the adoption of 21 June as ...
The first international day of Yoga was observed world over on 21 June 2015. About 35000 people, including Indian Prime Minister Narendra Modi and a large number of dignitaries, performed 21 Yoga asanas (yoga postures) for 35 minutes at Rajpath in New Delhi. The day devoted to Yoga was observed by millions across the world.The event at Rajpath established two Guinness records – largest Yoga Class with 35985 people and the record for the most nationalities participating in it- eighty four.
What is Yoga ?
Yoga is a simple process of reversing the ordinary outward flow of energy and consciousness so that the mind becomes a dynamic center of direct perception no longer dependent upon the fallible senses but capable of actually experiencing Truth.
By practicing the step-by-step methods of Yoga taking nothing for granted on emotional grounds or through blind faith we come to know our oneness with the Infinite Intelligence, Power, and Joy which gives life to all and which is the essence of our own Self.
The word yoga itself means "union": of the individual consciousness or soul with the Universal Consciousness or Spirit. Though many people think of yoga only as physical exercises — the asanas or postures that have gained widespread popularity in recent decades — these are actually only the superficial aspect of this profound science of unfolding the infinite potentials of the human mind and soul.
There are various paths of Yoga that lead toward this goal, each one a specialized branch of one comprehensive system:
Hatha Yoga — a system of physical postures, or asanas, whose higher purpose is to purify the body, giving one awareness and control over its internal states and rendering it fit for meditation.
Karma Yoga — selfless service to others as part of one's larger Self, without attachment to the results; and the performance of all actions with the consciousness of God as the Doer.
Mantra Yoga — centering the consciousness within through japa, or the repetition of certain universal root-word sounds representing a particular aspect of Spirit.
Bhakti Yoga — all-surrendering devotion through which one strives to see and love the divinity in every creature and in everything, thus maintaining an unceasing worship.
Jnana (Gyana) Yoga — the path of wisdom, which emphasizes the application of discriminative intelligence to achieve spiritual liberation.
Types of Yoga
▪Ashtanga : derived from ancient yoga teachings, this is a sequence-style of yoga that links each movement to a breath. Rigorous in practice, ashtanga performs poses in a specific order, nonstop. The breathing technique in ashtanga is designed to center the mind and control breath flow throughout the body while enhancing flexibility and strength.
▪Hatha : any type of yoga that teaches poses can be classified as hatha, providing you with an introduction to the basic postures and movements. You choose the pace and style according to where you’re at. Any class deemed “hatha” is a great starting point for new yogis.
▪Kundalini : with a spiritual and philosophical approach, kundalini will enhance your mind and body awareness. Energy flow is directed towards the poses while meditation, breathing techniques, and chanting are incorporated to keep you grounded.
▪Kripalu : gentle in nature, kripalu focuses on self-empowerment in a three-part practice. Making kripalu a regular part of your routine will put you in touch with your body as you allow it to teach you, leading you to self-discovery.
▪lyengar/Anusara : featuring various props (bolsters, blankets, straps, and blocks), Iyengar is a meticulous style of yoga focused on nailing the correct alignment in each pose. Be prepared to maintain form- the pace is slow and poses are often held for a minute or longer. For a more light-hearted version, try Anusara. Fast-growing and friendly to beginners, its classes are upbeat and accepting to those out-of-shape.
▪Restorative : soothing and relaxing, restorative yoga will rejuvenate you more than a nap or night on the couch. With as few as five poses in one class, this class is ideal for injury or stress rehab. Head to the studio for restorative yoga (“yin”) next time you need a psychological cleanse.
▪Vinyasa : similar to ashtanga and hatha, vinyasa centralizes poses around the sun salutation while maintaining a synchronized breath matched to 12 poses. Friendly to beginners and advanced yogis, vinyasa will strengthen your core and create connection between movement and breath. Look forward to the final relaxation pose, savasana, at the end of each class.
▪Power Yoga : taking you from one pose to the next, power yoga recruits every muscle in the body, revving up your metabolism and resulting in higher calorie burn. Although it is deemed the most athletic yoga style, power yoga is tough even for athletes. You may also hear it referred to as “vinyasa flow” due to its fluidity in movement.
Prenatal: perfect for moms-to-be, this practice improves posture, core strength, and breathing technique while relieving pregnancy pain. It is a safe and smart form of exercise to stay in shape while expecting, and a Wonderful opportunity to share parenting tips!
Other popular yoga practices not mentioned include sivananda, jivamukti, and viniyoga – there are many others out there. You can’t go wrong with yoga – any style is sure to reap benefits!
Types of yoga Poses
- Arm Balance Yoga Poses
- Balancing Yoga Poses
- Binding Yoga Poses
- Chest Opening Yoga Poses
- Core Yoga Poses
- Forward Bend Yoga Poses
- Hip Opening Yoga Poses
- Inversion Yoga Poses
- Restorative Yoga Poses
- Seated Yoga Poses
- Standing Yoga Poses
- Strengthening Yoga Poses
- Twist Yoga Poses
Benefits of Yoga -
Improves your flexibility
Improved flexibility is one of the first and most obvious benefits of yoga. During your first class, you probably won’t be able to touch your toes, never mind do a backbend. But if you stick with it, you’ll notice a gradual loosening, and eventually, seemingly impossible poses will become possible. You’ll also probably notice that aches and pains start to disappear. That’s no coincidence. Tight hips can strain the knee joint due to improper alignment of the thigh and shinbones. Tight hamstrings can lead to a flattening of the lumbar spine, which can cause back pain. And inflexibility in muscles and connective tissue, such as fascia and ligaments, can cause poor posture.
Builds muscle strength
Strong muscles do more than look good. They also protect us from conditions like arthritis and back pain, and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense of flexibility.
Helps keep you drug free
If your medicine cabinet looks like a pharmacy, maybe it’s time to try yoga. Studies of people with asthma, high blood pressure, Type II diabetes (formerly called adult-onset diabetes), and obsessive-compulsive disorder have shown that yoga helped them lower their dosage of medications and sometimes get off them entirely.You’ll spend less money, and you’re less likely to suffer side effects and risk dangerous drug interactions.
Improves your balance
Regularly practicing yoga increases proprioception (the ability to feel what your body is doing and where it is in space) and improves balance. People with bad posture or dysfunctional movement patterns usually have poor proprioception, which has been linked to knee problems and back pain. Better balance could mean fewer falls. For the elderly, this translates into more independence and delayed admission to a nursing home or never entering one at all. For the rest of us, postures like Tree Pose can make us feel less wobbly on and off the mat.
Ups your heart rate
When you regularly get your heart rate into the aerobic range, you lower your risk of heart attack and can relieve depression. While not all yoga is aerobic, if you do it vigorously or take flow or Ashtanga classes, it can boost your heart rate into the aerobic range. But even yoga exercises that don’t get your heart rate up that high can improve cardiovascular conditioning. Studies have found that yoga practice lowers the resting heart rate, increases endurance, and can improve your maximum uptake of oxygen during exercise—all reflections of improved aerobic conditioning. One study found that subjects who were taught only pranayama could do more exercise with less oxygen.
Drops your blood pressure
If you’ve got high blood pressure, you might benefit from yoga. Two studies of people with hypertension, published in the British medical journal The Lancet, compared the effects of Savasana (Corpse Pose) with simply lying on a couch. After three months, Savasana was associated with a 26-point drop in systolic blood pressure (the top number) and a 15-point drop in diastolic blood pressure (the bottom number—and the higher the initial blood pressure, the bigger the drop.
Prevents cartilage and joint breakdown
Each time you practice yoga, you take your joints through their full range of motion. This can help prevent degenerative arthritis or mitigate disability by “squeezing and soaking” areas of cartilage that normally aren’t used. Joint cartilage is like a sponge; it receives fresh nutrients only when its fluid is squeezed out and a new supply can be soaked up. Without proper sustenance, neglected areas of cartilage can eventually wear out, exposing the underlying bone like worn-out brake pads.
Betters your bone health
It’s well documented that weight-bearing exercise strengthens bones and helps ward off osteoporosis. Many postures in yoga require that you lift your own weight. And some, like Downward- and Upward-Facing Dog, help strengthen the arm bones, which are particularly vulnerable to osteoporotic fractures.
Guides your body’s healing in your mind’s eye
If you contemplate an image in your mind’s eye, as you do in yoga nidra and other practices, you can effect change in your body. Several studies have found that guided imagery reduced postoperative pain, decreased the frequency of headaches, and improved the quality of life for people with cancer and HIV.
Yoga and Ayurveda are inseparable and connected to each other. Both belong to the ancient Indian tradition and comprehensively illuminate the basic laws and principles governing life on earth.
Meditation
Meditation supplements and reinforces the disciplines of Hatha yoga, focusing the mind and relaxing the body. Closely linked with focused breathing, it seeks to produce a quiet, calm frame of mind. Many people find that it reduces stress and increases energy. The interplay of this and the other two facets of Hatha yoga are considered as the key for achieving yoga's benefits.
How to Meditate — Beginner's Instructions
Preparing a Space for Meditation
Find a quiet, peaceful place where you can be secluded and undisturbed during meditation. Create your own sanctuary exclusively for your meditation practice.
Sit on a straight chair or cross legged on a firm surface — cover that with a woolen blanket and/or a silk cloth. This insulates your seat from the downward pull of subtle earth currents.
About the author
Pooja Singla
DreamGirl/ Graduate from Delhi university/ Twitterer /Nature + Music
lover Interest in spiritualism & believe in God Wanna become the best
Daughter of My Almighty :)
lover Interest in spiritualism & believe in God Wanna become the best
Daughter of My Almighty :)
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