Don't Strive For Perfection But Give Your Best

Usually when we see others who practice Yoga we might feel that we are way behind. It might appear to you that others are way ahead. if such feelings cross your mind, my advice would be to just throw them out of your mind.

Everyone of us is unique, and we all have different body structures in terms of Height, Flexibility, strength and different mental situation, reason and motivation for practice. The situations are different too. So there is no point comparing with others. However it is true that we can find what is possible when we look at others doing something in a great manner.

So it is always good to use others' great work to motivate ourselves and not get ourselves bogged down. Practice continuously and regularly. The journey is also beautiful and in the path we will definitely cross many great moments which we can cherish for a long time. With practice you will gradually improve. There is always invisible transformation which will happen. For example when we see a child after a long time we can easily see how he/she has grown up though those who see the child everyday will not realize it. Similarly with regular practice we definitely make progress everyday.

So instead of striving for perfection strive for practice and which ever pose you practice give your best shot. That is more important. When you give your best for a pose, you are totally into it and that will provide the joy.

I have seen many cases where many diseases have been cured, though no conscious effort was made for recovering from the disease. The reason is they focused on what was in their control. Similarly many great yogis achieved greatness by holding on to the practice. Just give your all to the practice and the results will come naturally.

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Is it Coincidence or Destiny

I was recently transferred to US by my company. I work with an Indian software consultancy firm and they have branches in India, US and few other countries. I have stayed and worked in US previously in 2004 and from 2006 to 2008 before I went back to India. Recently company decided to shift me back to US.

Presently I am put up in one of the company guest house. I am the lone soul there and yesterday night I just noticed that in a corner of one of the wardrobes lied a magazine. I picked it up and what do I see? It was an old copy of Yoga Journal magazine for year 2007. More surprisingly it had my name on it. I was pleased and felt real nice.

I used to subscribe to Yoga Journal, while in US in 2006 and 2007. When I left US I had passed on the copies to a friend who did not have much interest in Yoga and told him to give it to local library. Apparently someone had picked up a copy when and somehow it reached the guest house.

It set me thinking : Is it a coincidence that I found this magazine in this guest house, or is it destined that I should be attached with Yoga. I do not know the answer. Though I would like to believe more from the destiny angle.

Recently there were some major disturbances in my personal life - My mother in law passed away around two months ago, the work hours shifted to afternoon shift and also recently I traveled to US which is a totally different time zone. All these incidents have collectively taken a toll on the practice.

I have observed that it is totally easy to wander off from practice really fast. It is true for all good habits and for most people. Most people including me struggle all the time to keep up the good habits, practice or any new exciting ventures.

Usually any disturbance in life, we get distracted and drop the practice. Of course, sometimes it is more important to work on other important events- for example, someone in the family needs attention due to ill health. But we also get distracted by lesser important events and it give us the alibi not to work on the practice.

I have also been recently struggling with my regular practice because of the reasons mentioned above. I tried to start proper practice again, but somehow it did not happen. When I found the magazine, I went through the articles and it has provided me fresh motivation, energy and enthusiasm and inspiration. I am now again ready for the journey.

This was the best new year gift for me. I sincerely hope you also find your inspiration for your practice this year and for years to come.

Come, let us continue the journey with renewed energy and enthusiasm so that ours and lives of those whom we touch upon be filled with peace, happiness, health and joy.

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Create More Free Time with Silence

In the attitude of silence the soul finds the path in an clearer light, and what is elusive and deceptive resolves itself into crystal clearness. Our life is a long and arduous quest after Truth. ~Mahatma Gandhi
True silence is the rest of the mind; it is to the spirit what sleep is to the body, nourishment and refreshment. ~William Penn





Our minds are constantly brimming with thoughts; we are always distracted with bombardments of messages, emails, cell phones; pull from different quarters will want our attention ~ and in this chaos, somewhere our peace of mind is gone. We are full of stress. We do not have sufficient time for all the activities we wish we could do.

The more resolutions we make about accomplishing things more we end up wasting our times and most of the times we accomplish less than earlier. We always wish we had more free time.

The truth is - we already have enough time; to do something meaningful or use to it in a more productive way. But hundreds of distractions which try to occupy our attention steal our attention, energy and time. Eventually we are so tired and stressed, that we do not have enough time to do something quietly. Observing silence is the solution to this problem.

Purposeful silence helps us to quieten out mind, introspect and we discover a lot about ourselves and the directions in which we are going. Silence detoxifies our mind. It removes the agitations of the mind which are created due to the constant thought patterns which occur throughout the day.

For thousands of years many spiritual people all over the world have observed silence as the toll to progress spiritually. Many of them have done so for years. Silence helps increase the spiritual powers.

Mahatma Gandhi used to observe silence on one day of the week. This time was used for introspection. Observing silence cultivates patience. Usually when we communicate with a person, we are always eager to speak out our thoughts. We do not have enough patience to listen. Silence encourages the listening habit since we develop more patience.

During silence we learn to observe things in a different manner.

Although maintaining silence for a whole day may not be practically possible for most of us, but we can do it every morning or at least once a week for few hours.

While observing silence, do not try to engage yourself in other activities like reading or watching television. Doing other activities will defeat the purpose of silence.

Since we are not speaking during the silence it is easier to observe ourselves. This time should be therefore used for self observation ~ which can be in the form of either thoughts or breathing pattern.

Observing the thought patterns for a long time will gradually calm down the mind, and the mind will become calmer. This helps in detoxification of the mind and you will feel more restful and de-stressed.

When we practice silence for sometime, you will start understanding how much time we spend on lot on unnecessary activities and you will discover the activities which are meaningful to us in the long run.

Gradually this become ingrained in us and we spend our time on activities which are aligned with our purpose, can easily weed out the activities which eat up our time. Soon, we would find ourselves having more free time for family or ourselves. We will be lot more relaxed and more productive.

Here is an exercise. Choose a time when you expect very less disturbance. Decide that you would spend next half an hour in silence and you can request this to your family not to disturb you. Start observing your breathing. You would have distractions, but those are ok. Bring back the focus on breathing again as soon as you observe.

Practice this for an week. Gradually the mind becomes calmer and then you start observing the time you spend on various activities. You would soon discover what is right for you and which are the activities which you need to eliminate.

Doing this would increase the amount of time you have for your family and yourself. Life will be better and there will be increased harmony.

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How to deal with unwanted breaks in practice

If you like to follow your passion you will most likely face resistance. The resistance could be from other people or also from circumstances, and it could be true for any passion including your yoga practice.

For example, if you think that you will practice yoga everyday at a particular time there would be invariably some urgent or unavoidable task which would come up that time. It could be having to pick your kid from the school or helping someone due to some medical emergency or it could also be pressure from your family members to spend time for them.

I also face similar situation regularly and many times it leaves me irritated. I feel I have missed some important routine of the day and the day is not the same. Few months back I traveled to US for some official work and I was staying in the guest house. The practice was nice since there were only two of us. Later few other colleagues also joined and the practice stopped. It hurt, but there wasn't much I could do at that time.

Then on November 8th my mother in law passed away and I flew back to India. The house was full of relatives who had gathered for mourning. The sequence of practice had been broken.

Practice requires discipline and dedication and our mind resists these two qualities. Once the practice sequence is broken it is difficult to start again.

I have started again, but here is the simple thing you need to do and what I also could have done earlier.

What I have observed is, practice gets obstructed due to either some emotional disturbances like death, problems in personal life or job or change of environment like visiting a new place or guests coming to stay with you. Here are few tips which can be helpful.

Just Start
The secret is just practice whatever is possible in the circumstances. It need not be full fledged practice. You do not need much space for many of the poses. If nothing else just sit in Vajrasana or padmasana and practice pranayama like Nadi Shodhana. This would calm the mind and you would be in touch with your practice.

There are also few relaxation exercises which can be done while sitting with mindfulness which can help you continue your practice.

Another option if available and if the weather permits, would be to move to a park in the early morning and practice there.

Once the practice sequence breaks for me or many of us, it is difficult to start again. The fact I wanted to emphasize is to continue the practice in however tiny form it may be. Just being mindful for few minutes focusing on the breathing will keep the thread unbroken. It is not easy but it can be done.

Once the bad phase for practice passes over sometime later, you will not find it difficult to switch to full practice.

Here is wishing for everyone - May the practice continue may the journey continue...

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How to Face Difficult Times

Photo ~ Flickr jnm_ua

When faced with all the ups and downs of life,
Still the mind remains unshaken,
Not lamenting, not generating defilement, always feeling secure,
This is the greatest happiness.

~ Goutama the Buddha




Many of us face difficult times and these times can be disheartening and full of sorrow. There seems to be no hope and everything seems dark. Difficult times may present itself in many forms like some illness or disease to self or someone dear to us. It could also be in form of financial difficulty like a huge debt on us and the debtors threatening to take control of our property or suing us.

For some others, it may be the time when you have to go through the horrible phase of deteriorating relationship or a painful divorce. Lot of parents cannot seem to live with the fact that their own children whom they have raised with so much efforts love and time have almost abandoned them or do not even care to talk to.

So in times of difficulty what should be our approach? What can be done? Since ancient times wise men and philosophers have been thinking on meditating on topics like these. Here is what Buddhist and Hindu teachings say on facing difficult times.

This too Shall Pass
One of the Buddhist principals is non permanence. Nothing is permanent. We are always changing and so is the entire universe. When we are in good times while enjoying, remember that this time will also end, so when good times are over you will not feel sorrow since you were aware that this will be over. Similarly when in bad times remember that this too shall pass. There will be better tomorrow. This thought will will give you hope and strength to go through bad times.

One of the main reasons people visit astrologers, is they want to know when their bad times will pass. That gives them hope. Even if you do not visit any astrologer, remember that times will change.

I have myself passed tough times in past and come out of it. I am sure it would also be the case with most of you. One lesson I have learned and observed was I became very agitated and desperate but when thought that this time too shall pass I calmed down.

Karma
Just like "this too shall pass", another reason for difficult time as per Hindu and Buddhist beliefs is the past Karma. Karma is the intentional actions taken by us either during this lifetime or even previous births.

Whatever we go through is result of that result of the previous Karma. Therefore if we are suffering difficult times it is likely to be because of our past actions. This makes us accountable. Once we go through the consequences then that phase is over.

Karma may not always be some mystery also. For example if we have bad spending habits over a period of time we will run up with huge debt and have to face the consequences of those actions. This will encourage us to do good deeds and also wish no harm for others.

Difficult times also make us more aware, and raises our spirituality as we turn towards god. So while in difficult times get comfort from the fact that once the consequences of Karma are over, times will change. Remember This Too Shall Pass.

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Your Yoga Support System: Choosing the Right Bolster

This post is courtesy Maria Rainier. Maria is a freelance writer and blog junkie. She is currently a resident blogger at First in Education, researching areas of online colleges & blogging about student life. In her spare time, she enjoys square-foot gardening, swimming, and avoiding her laptop.




If you’re a beginner, an intermediate student, or even an advanced master of yoga, it’s important to have a good bolster. Whether you’re trying to keep yourself from falling over or looking to support your body as you practice difficult poses, a bolster can help you get the job done. There are four different types of bolsters, and they come in all sorts of weights, fabrics, sizes, and colors. To help you decide which combination is best for your purposes, check out the following descriptions. You may choose to use more than one type of bolster if you practice different yoga styles or have a variety of support needs.

Rectangular

The flat surface of a rectangular bolster provides a good measure of support and stability, especially for poses that can be easily upset. This type of bolster can increase your body’s surface area and distribute your weight more evenly, allowing you to balance more easily as you train your body to learn difficult poses. Rectangular bolsters are wonderful for relieving any pressure you might be feeling in your lower back and are also helpful if you want to improve your spinal stretches. To keep your spine’s natural curve during Savasana, use a rectangular bolster beforehand. Place it under your lower back to help raise your spine off of the floor, then remove it for a perfect Savasana that enables you to increase the efficacy of chest breathing.

Cylindrical

These bolsters are often heavy and dense, providing excellent support under the neck, knees, or ankles and relieving the tension that often builds up in such areas. Use them for extra support during poses that require forward bends or use them either perpendicular or parallel to your spine for better stretches. This type of bolster is also helpful with breathing exercises when placed under the knees.

Because it can help lengthen your lower torso, it can increase the depth of your breathing and allow you to enjoy a more relaxed pose. Cylindrical bolsters are often the best choice for increasing the depth of a stretch, so place one under your lower back to lengthen any spinal stretches.

Pranayama

This type of bolster is the most popular for breathing support. A narrower version of the rectangular bolster, it enables you to relax your spine completely and focus on expanding your chest to its full capacity. The Pranayama bolster is a must for many yoga devotees as it lends support for relaxed breathing, which is one of the best ways to achieve complete relaxation for the entire body.

Zafu

A Zafu bolster is more of a meditation cushion and can be any shape or size as long as it facilitates meditation for you. Not all yoga involves this aspect, but if you meditate as part of your practice, a Zafu bolster may be helpful to you. It can help you get in better touch with your breathing as you meditate in your favorite sitting position.

Color and Texture

Bolster covers are often made from natural fibers, such as cotton and silk, and come in warm colors that help facilitate relaxation. When choosing your bolster, make sure that it isn’t too soft or too firm. You want it to support you while yielding a bit for the sake of comfort. To help you decide, you can attend some yoga classes and try out the different bolsters that are available for you to use. Decide which one is best for your purposes and simply buy a similar one for personal use.

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What should be included in a Yoga Session

A yoga session can be mixture of many poses and different people do it differently depending on where they have learn from. In my opinion, it is always better to have a set of poses which cover all the regions of the body as well as all the systems like muscular system and working on the mind. Including the entire body helps in feeling good, activating all the right hormones and evenly relaxes the entire body.

Here is what you should include in your routine ideally. Keep in mind that this routine is more suitable for people who are practicing yoga for quite some time and they have the flexibility and strength to do this routine. This is based on what I have observed and read and I feel this kind of sequence gives great results.

1. Warm up - This can include simple stretching with hands folded above the head and legs separated by around 3 feet. You can also include shoulder rotation with awareness on shoulders and synchronizing it with breathing. Example : Tadasana(Tree Pose)
2. Standing Poses - These pose further warm up the body, increase leg and entire body strength, works on the heart and lungs and also increases the digestive power. These poses also increase the stamina and prepares the body for more strenuous poses. Obesity also reduces with practice of these poses. Examples : Utthita Trikonsansa, Parsvakonasana etc.
3. Inverted Poses : This increases the blood flow to the neck and head region and nourishes the brain and soothes the nerves. Most of these poses also increase the blood flow to the spine. Examples : Sarvangasana (Shoulder stand), Sirsana (Head Stand), Halasana, Utthanasana etc.
4. Back Stretching Poses : These poses strenghthen various regions of the back including lower back. Back becomes strong and flexible and pushes old age problems away. Example : Sarpasana(Snake pose), Bhujangasana(cobra pose) etc.
5. Forward Bending Poses : These poses stretch the hamstring, reduce obesity in the abdomen region, and increases the vitality of all organs in the abdomen region. These poses also soothe the mind and reduce stress. Examples : Paschimottan asana, Janu sirsana, sashankasana etc.
6. Twists : These poses provide twist to the back and spinal region and relaxes the muscles and the nerves and increase the flexibility of back. Example : Matsyendrasana.
7. Pranayama : These are breathing exercises in Yoga and soothe the nerves and calms the mind. There are various pranayamas and they act in different manner on the body and mind. Usually pranayama increase oxygen in the blood and also increase the lung capacity. Here is an article about Nadi Shodhan Pranayama.
8. Relaxation : At the end of the practice relax in Shavasna(Corpse Pose) and remove the tiredness. This is quite important part of the practice and should not be avoided.

As you can observe that the entire body gets a good work out when we do this sequence, the internal organs are massaged. All the hormonal glands secrete the right hormones, the mind calms down, the body relaxes and toxins are flushed. This results in good practice, feeling of doing well and better progress. When this happen you look forward to practicing again and that helps in our journey of Yoga.

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How to Learn New Yoga Poses in Better Manner - Pause

Flickr ~ micah.e

Practicing an asana or yoga pose can sometimes become mechanical. When we practice a sequence of poses focus can easily shift from a practicing a particular pose in a better way to completing the sequence. This can happen both in a individual practice or also in case of practicing in a group.

Our minds react more easily to visual stimuli and many times ignore the other instructions or signals. For example if you practice in a group, if the instructor tells you to bend left, but person in front of you bends to the right you are likely to bends towards right too. Which means that instead of the sound stimuli we are more likely to follow visual stimuli.

If you want a deeper experience of your yoga practice then you would need to shift your awareness also. Focus on the current pose being practiced deepens the experience.

Pausing in a great way to focus and I practice this frequently.



Pause and Focus
I am into a yoga training program where in the sequence of poses has been increasing as I progress and many new poses are introduced. As as is the case I usually find any new pose challenging can learning them is always a good experience. But what happens when a new poses gets introduced in middle on an existing sequence is you may not be able to provide sufficient focus to the new pose as may be required.

The reason is, when we practice in a sequence we try to go through the sequence and it is difficult to put more focus on a single pose. It may also be true with the existing poses which you practice. Though in both situation the challenge is different. In case of new poses your body is unaware about the new muscle action and required strength and flexibility as well as the adjustments needed to practice the pose properly. In the case of old poses with time, the practice may become mechanical since we know how to do it and hence the awareness may become less.

For example when you practice Uthitha Trikon Asana (Triangle pose) for quite a while, it is easy to lose focus on the exhalation while bending and just completing the bend.

The solution is also not that difficult. When you practice, just pause and go slow with the next pose. Just before starting the pose remind yourself about it and practice this. Pausing, brings focus and helps you get deeper experience and awareness.

For new poses, my suggestion would be to go even more slowly. For example if you are new to Trikon Asana, just bend in stages. Just bend a little, pause, take few breaths feel the muscles, then again go ahead with little more, pause, and try to reach the comfort level. Stay in the extreme position which you can hold and try to breath in relaxed manner as much as possible. Feel the muscles involved.

This is how I generally take up new poses and feel that it may be a good way to learn, which helps you learn and progress in relaxed manner.

Practice with pause will help you to progress faster. The two words pause and progress may not gel together, but in case of yoga, this is the way to go.

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Yoga Lovers ~ Join My Facebook Group

I have created a group in Facebook which will discuss how to get treat various illness and diseases with Yoga, Pranayama and Ayurveda. This group is know as Yoga Lovers. In case you want to learn more I invite you to join. You can also join the discussions and post your queries which can be answered in the group.

Here is the link to the group.

http://www.facebook.com/?sk=2361831622#!/group.php?gid=112138262174210

I would also encourage you to invite your friends to join this group so that more people can benefit from the discussions and the solutions to various health problems. Let me know in case you have any problems in joining this group by writing to nilendu.bhattacharya@gmail.com

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Bandhas in Yoga - Yogic Locks

Photo Credit : frankdasilva ~ Flickr

Bandhas play an important part in Yoga. Bandha is a sanskrit word which means lock or blockage or a knot. They are traditionally practiced to lock the pranic energy and thereby enhancing the effects of the accompanying pose or pranayama. Bandhas are practiced after exhalation and on completion inhalation is done.

Practicing Bandhas help in controlling physical, emotional and psychic functions and when done properly for a long time and under proper guidance helps in rising the life force energy (Kundalini) to the top most chakra.

Bandhas helps gain more control on the psychic level and the awareness level. As per yogic theory there are two nadis( channels) of energy flows which are ida and pingala. When the energy flow between these is balanced the energy flow gets directed to a third channel which is known as susumna. There are seven chakras where the ida and pingala nadis meet. The pranic energy (Life force) flows through these chakras but for normal person they are not in our control.

Practicing asana and prayama gradually balances the energy flow in the ida and pingala and gradually energy starts flowing through a third channel called Susumna channel. When this happens Kundalini gets awakened and gradually reaches the highest chakra in the brain which is called Sahasrar chakra. This is the ultimate aim of yoga practice. Practicing the bandhas help in rising of the Kundalini through the chakras and take it to the highest chakra. This provides liberation to the yogi.

There are three Bandhas which are as follows:

Moola Bandha
Here the perineum region (region between the anus and the reproductive organ) is contracted and hence helps in controlling the sexual energy. When sexual energy is controlled it starts rising above. This bandha is associated with two chakras, Mooldhara and Swadhistan chakras. People with problem of either impotency or too much sexual urges should practice this bandha.

Uddiyan Bandha
In this Bandha, the navel is pulled inwards and the stomach region is locked. This is associated with Manipur and Anahata chakras. This region controls the digestion process and the emotions.

Jalandhar Bandha In this Bandha, the chin is touched to the throat thereby locking the neck region. This is related to Vishuddhi and Ajna chakras. This bandha is associated with upper body glands like thyroid, pituitary and pineal glands. This affects the thinking and the perception or universe and the environment apart from enhancing the functioning of these glands.

When these Bandhas are practiced together it is known as Maha Bandha (Big Lock).

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Purpose of Yoga Practice

Photo Credit : Flickr ~ Andrew Kalat

To action alone hast thou a right and never at all to its fruits; let not the fruits of action be thy motive; neither let there be in thee any attachment to inaction.

Fixed in yoga, do thy work, O Winner of wealth (Arjuna), abandoning attachment, with an even mind in success and failure, for evenness of mind is called yoga.

With the body, with the mind, with the intellect, even merely with the senses, the Yogis perform action toward self-purification, having abandoned attachment. He who is disciplined in Yoga, having abandoned the fruit of action, attains steady peace.

~ Lord Krishna in Bhagwad Geeta


Sometime back I was wondering and doing a little bit of self introspection about why I practice Yoga. I discovered that I do it for two reasons - Maintaining fitness and I like the feeling and calmness after the practice. Apart from these two I also feel some sense of achievement when I make progress in some tough or new pose.

I think when we find the reason or try to find the reason for any action or habit we experience deeper understanding behind our action. If the habit is a good habit we can enjoy it more, and it can also help us get rid of a bad habit.

I decided to ask in forums about what could be the purpose of Yoga practice. I got various responses and I am trying to summarize the responses here.

1. Recovery from Injury.

Some people started their yoga journey trying to recover from injury - In this group are the people who had some injury and started practicing yoga to recover from, or control the effects of injury. In due course of time they started enjoying the peace and calm it produces and continued the practice.
2. Lot of people associate Yoga with goodness and various positive themes.

Here are some words I got as response about Yoga.

- beautiful
- deep
- graceful
- philosophical
- good value system
- energizing
- relaxing
- challenging
- spiritual
- always available
- takes little space and almost no equipment
- meet cool people
- love the music
- love the mantras
- empowering
- mind expanding
- opens the chakras
- changes/improves my frame of mind
- never boring

Personally, out of the above list I relate a lot with the words - deep, mind expanding, beautiful and challenging and relaxing.

3. Cope with Major Illness
Third group are the people who undergo heavy treatment for diseases like cancer and yoga practice provides them inner strength to deal with the disease and side effects of the treatment.

4. Relaxation Another group of people practice it since they find it immensely relaxing and helps them to focus better and helps in their work and family life.

5. Spiritual Reasons
Last group of people are the ones who practice this for spiritual progress. As per the books and yoga philosophy this is the real purpose of Yoga. It should help in the union of the self with the supreme spirit, union of our soul with supreme soul and leads to liberation of the soul.

Technically speaking, physical postures will not lead to salvation, but this practice makes the body strong and pure and disease free. Once we master the physical aspects of Yoga, it is easy to still the mind and get ready to jump to next level towards the supreme goal. Till then let us practice, practice and practice what ever may be our motive at present.

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Yoga Terminologies

Photo Credit : Horia Varlan, Flickr

Most people who are interested in Yoga, sometimes find the terminologies used in describing the poses or the names of the poses confusing. The reason being, most of the words have their origin in Sanskrit, one of the oldest languages. If you do not belong to India and not able to follow the names of the poses, despair not, you are not alone, most people in India will also have difficulty in understanding the meanings.

I’m here to explain: some of the words and terminologies which are commonly used in Yoga. Once you understand the meaning of the words you would related to the pose more easily and would be able to remember the pose by its Sanskrit name. Remember that this is by no means an exhaustive list, but I am trying to include the words which are more commonly encountered.

1. Words used regarding the body parts
Hasta : Hand
Pada : Foot
Urdhava : Upward
Adho : Downward
Mukha : Mouth
Nadi : Nerve(s)
Angushta: Finger or toe
Janu : Knee
Sirsa : Head
Bhuja : Arm
Parsva : Back

2. Words related to Animals
Svan : Dog
Shashanka : Rabbit
Marjara : Cat
Simha : Lion
Mayur : Peacock
Baka : Crane
Kurma : Turtle
Makar : Crocodile
Bheka : Frog
Garuda : Eagle
Ushtra : Camel
Bhujanga : Snake
Sarpa : Snake
Shalbha : Locust
Go : Cow

3. Words related to Objects and Action
Padma : Lotus
Trikon : Triangle
Mala : Garland
Setu : Bridge
Nav : Boat
Salamba : Supported
Niralamba : Unsupported
Prasarita : Stretched or extended
Hala : Plough
Vira : Brave or Warrior
Tada : A type of Palm tree
Parvat : Mountain
Vriksha : Tree
Dhanur : Bow
Surya : Sun
Chandra : Moon
Ardh : Half
Purna : Full
Namaskar : Salutation with palms joined
Pranam : Respectful Salutation

Here is a additional list suggested by various people in comments. Thanks all for your suggestions:

Suggestions by Mike Fabro

Utthita : Extended
Sava : Corpse
Parivṛtta : Revolved
Supta : Supine or Reclining

As you can see from the above list, the poses in yoga are inspired by what is available in nature. Ancient yogis observed the nature closely and adopted the beneficial poses from various sources.

Most of the poses are named by adding the word Asana to the object or animal. For example Halasana means plough pose. Sometime two or three words are joined together to form the name of the pose. As example look at the following :
Adhomukha Svanasa = (Adho + Mukha) (Svana + Asana) => If you look at these word above you can derive like :
(Adho + Mukha) (Svana + Asana) =>(Downward + Facing) (Dog + Pose), thus the meaning of this pose is Downward Facing Dog Pose. Now if you look at the pose you can related it with the object or animal it is associated with.

You can try out various combination and discover meaning of the various pose and gain new insight. Next time you hear a new name of a pose, I suggest that you try to break the name into smaller chunks and discover the meaning as well. Once you start doing this you find make your Yoga session even more fun.

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How to Maximize a Shortened Practice Session

http://www.flickr.com/photos/lululemonathletica/ / CC BY 2.0

Sometimes you may not feel like practicing your daily yoga routine and want to either take a break or skip the practice all together. Most of us who practice regularly feel bad or have some sort of guilt feeling when we miss out practice, beat ourselves up about it, label ourselves to be lazy bum.

And that’s only natural: most students are taught from the beginning that missing practice is bad, that we should try to avoid missing our practice sessions. When we see other yogis practicing daily without fail we start feeling guilty on missing the practice. Maybe not always, but most of the times for sure. Some of this guilt can be attributed to our attachment to the practice.

Yet missing the practice for some periods of time every few months is a reality, which is difficult to avoid for most people. Some times this is unavoidable like travel schedule, difficult times in the family etc. while other reasons like laziness, not finding time are the ones which induce the guilt feeling.

Last Sunday I did not feel like practicing. Instead of letting the laziness get the better of me in entirety I decided to practice just three poses. That way, I guessed it would not need much time and the practice would not be broken. I tried those three poses and the results amazed me.

Here is what I did:

First I selected three forward bending poses- Baddhakonasana, Janushirasna and Paschimottanasana. My aim was to see how repeating the poses changed the reach and flexibility, especially when it was mixed other poses. I selected these three poses since all involved forward bending though different muscle areas are affected during the practice.

I tried the sequence thrice in the order the poses are mentioned and the results were in line with my expectations. After the first round I was not able to reach my head to the feet in the Baddhakonasana. After the second round I was able to touch the chin to the feet and after the third round I was able to touch the head to the ground. I had similar results for the other two poses also.

If you try this sequence you would be able also notice that you are more patient. Quite often when you practice around 10 to 15 poses you try to finish off the sequence and might think of the next pose while in the current pose. When you are aware that there are only three poses to practice you can take your own sweet time and enjoy each pose. Patience is definitely a virtue.

By following this sequence I benefited in more than one ways--I have more idea now how different poses affect you when you do them together;being able to maintain the continuity of the practice and able to observe each pose in more detailed fashion compared to what I would have if I did them as part of a longer sequence.

I am sure similar results would be achieved if you try similar experiment with any other three poses-though the important thing to remember is to select similar poses. For example take three back bending or twisting poses and try them out. Try to innovate and mix and match and be prepared for more excitement. You would start loving your practice even more.

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Three Standing Poses to Shape Your Butt

Recently one of my long time friend visited me at my place. While chatting with each other I mentioned to him regarding my blog and my interest in Yoga. While talking about yoga, I mentioned to him that what sets apart Yoga from other forms of exercises is the fact that you have poses for almost every minor muscle of your body and instead of just working on just a few muscles group. Also in Yoga there is emphasis on breathing and the mental aspect.

"Is there ny pose which could work on the butt muscles and shape them up?" my friend asked me may to tease me.
"There are definitely few poses which will help you to shape up the butt muscles. Would you be interested in knowing more about these poses?" I replied.
"Yes please." My friend seemed interested.

I am always ready to help out people if they are interested in knowing more about yoga. I proceeded to demonstrate the poses and asked him to try them out. He tried the modified versions as he found them bit difficult and acknowledged that his butt area was indeed stretched and pressure was put on those muscles.

Next day he called me up and mentioned how impressed he was with the practice and he was going to continue the practice of the three poses. In case you are interested here are the three poses for your benefit.

1. Virbhadra Asana II (Warrior Pose II) - In this pose the weight of the body rests on the ankle, thigh and the butt. This pose build up the strength of the entire leg.
2. Parivratta Trikonasana (Twisted Triangle Pose) - in this pose the body is twisted and the butt muscles bear a lot of stress. This helps in developing the butt region.
3. Ardh Chandrasana (Half Moon Pose)- In this pose your weight will be borne on one leg while other leg is raise. This strengthens the entire hip and butt region.

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Restarting Your Yoga Practice? Tips to Make it Pain Free

Break to the practice happens to all of us despite the resolve to continue the practice. If the break is around a week or less then the body still maintains the flexibility and strength to resume the practice at the previous levels, however if the break from the practice is longer and you try to move into the top gear of the practice as you were doing before the break you may face challenges like body ache, too much tiredness or even falling ill. This can happen due to several reasons including decrease in body strength, reduced flexibility and stamina and release of toxins from the body due to the poses which body is not able to handle.

These issues can once more delay the progress and prolong the break. Therefore it is preferable that the routine is ramped up at proper speed to avoid injuries and illness. Here are few tips to avoid body pain and other problems that can happen when we start of too fast after a break.

1. Practice for Lesser Time
   If you were practicing a pose for 30 seconds then start with 15 seconds. This will give your muscles to regain strength and at the same not tire it too much.


2. Skip the Extreme Stretches
   Extreme stretches can lead to injuries if the muscles are not ready for them. If your sequence includes extreme stretches it may be better idea to simplify them or reduce the stretching. If you still want to include them in the practice then you may want to shift it to later part of the practice so that body is properly warmed up.


3. Practice Alternate Days
   After the practice next day your body would be stiffer. If there is too much stiffness and pain then you can go for alternate day practice. This will give your body time to recover.


4. Give more time to Meditative and Breathing Sequence
   You can compensate for lesser time to physically challenging poses by increasing the time for calmer poses like Balasana, Shashankasana, Padmasana and various Pranayama.


5. Practice Shavasana (Corpse Pose)
   At the end of the practice make sure that you relax properly in Shavasana. This will relax you properly and reduce the tiredness and help you to recover faster.

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Using Props for practicing Urdhva Prasarita Padasana

In the previous two posts I discussed how to practice Urdhva Prasarita Padasana. In this post I want to discuss how to use props which can help in your practice of this pose. This is useful if you find it difficult to practice this pose as was mentioned in the previous two posts. Use of props has been made popular by BKS Iyengar who realized that it is difficult to practice the pose as is given in the books. Props are different articles which can be daily use objects found at our homes which can assist in our yoga practice. Now a days there are many stores that sell props like blocks.

While practicing Urdhva Prasarita Padasana three regions require strength. Back of the upper legs, lower back and the abdomen muscles. People with very weak lower back or too much waist size (which means weak abdomen) or weak legs will find practicing this pose difficult. Using props will make the practice easier as well as give you a feel of the pose in case you are not able to achieve the pose without the props. When you use props properly gives you almost get the same benefits and gradually make you able to practice the pose without these pose.

Here are four props you can use for the practice.

1. Using the Wall
   
   Another way to practice the pose is to use the wall to ensure that the legs are perpendicular to the floor. Using the wall as a prop pushes the legs and will make sure that they are not bent from the knees without straining the hamstring too much. Make sure that the hips are touching the floor and they are not raised.



2. Using Pillow
   
   Use a pillow below the hips. Lie down and place a pillow below the hips. Now when you raise the feet you will have more support and find it easy to maintain the pose.


3. Using the Towel
   
   In this use of the prop you straighten the legs by using a towel around the feet and holding both the end of the towel with your hands. Then you need to pull the legs straight using the towel.


4. Using a Single Leg
   Although this method is not a use of a prop but if you have weak back you would find it difficult to raise both the legs. Then it is easier to raise a single leg. This modification will allow you to practice the pose partially and increase the leg strength though the effect will not be that intense.

Using these props will gradually increase the flexibility and strength of the organs required to practice this pose and eventually you would be able to practice the pose without these props.

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Getting the Maximum From Urdhva Prasarita Padasana

The last post was about Urdhva Prasarita Padasana (Upward extended Feet pose) and how it can help you to lose belly fat. When you practice this pose you will immediately see that your abdomen area gets exercised while the legs is extended upwards. In this pose the feet are placed perpendicular to the ground in the final position. When we extend the feet above the abdomen, the legs are supported by the muscles of hamstring and the abdomen. The abdomen pulls the legs and keeps them from falling back to the ground and hence abdomen organs and muscles get exercised.

Initially it is difficult to keep the feet up for more than few seconds and the abdomen muscles may start shaking depending on the current strength. Gradually with practice you will be able to hold on to the pose for a longer period. Longer you can keep the legs in the final position better it is.

To get more benefits from this pose, you can make slight changes and modifications. These changes will make the practice more challenging but at the same time it will increase the effectiveness and the fun factor. Here are two modifications you can add to the practice.

1. Stretch your hands above the shoulders.Once you reach the final position, move the hands above your shoulders so that they are parallel to each other. Doing this will also stretch the upper back and put more pressure on the upper abdomen. Try you best to keep the shoulder touched to the ground. This will provide more stretch to the upper back.

2. Place the legs at various angles.Instead of placing the legs just at 90 degrees to the ground, they can also be placed at other angles. This helps in working out different muscles groups. By stopping the legs at more positions, almost entire abdomen gets a workout. Here is how to do that.
a. When moving the legs up with exhalation stop raising your leg when they reach around 30 degrees from the ground. Now breathe 10 to 15 times.
b. Again with exhalation start raising the legs till they reach sixty degrees. Again breathe for 10 to 15 times.
c. Now raise them again with exhalation for the final time till they are perpendicular to the ground. Stay in this position for the longest duration.

Now with inhalation slowly come back to each of the previous positions (45 and 30 degrees) and stay in those positions for 10 to 15 breath counts. Repeat this for two to three times. You can also increase the number of stops if you feel comfortable. For example you can stop at 15, 30, 45, 60, 75 and 90 degrees. This will enhance your practice even more.

When the legs are near to the ground lower abdomen muscles get worked upon more while at the upper positions upper abdomen muscles get worked upon more. When you do this routine you entire abdomen muscles will be exercised and energized. All the organs will start working in a better manner and you will become more energetic and your belly fat will reduce and you will become fitter.

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How to Progress in Parivratta Trikonasana

Parivratta Trikonasana is one of the intermediate level standing pose. When I started practicing this pose I used to keep falling down and it was difficult to visualize how I would be able to practice this properly. Major reason for falling down was that muscles used in this pose are not used much, at least by me and they were not strong enough to support the body and hence I was unable to balance myself in this pose.

With gradual practice however I am now able to practice Parivratta Trikonasana though there is always scope for improvement. In this post I want to show how you can make progress in this pose starting with easier position and finally moving on to the proper position.

While making progress in any pose it is important to keep in mind that you should move slowly. Make gradual progress each time you practice and eventually you would be able to practice the pose properly. Depending on your current level of fitness you may require few weeks of practice to make good progress.

To achieve a pose you would need strength, flexibility and balance. When we start practicing a pose one or all of these of these aspects are required for practicing the pose. You should keep in mind that when we talk about these three factors, you may be having sufficient strength and flexibility required for one pose but lack it in other pose. Reason for that is quite simple. Each pose requires us to use different set of muscles and these muscles may not be actively used in day to day activity.

In each of the standing poses, we twist or stand slightly differently and in some of the poses like Parsva Trikonasana, we need to use the muscles which are on the outer side of the legs. Apart from the outer leg muscles, muscles of the hip and inner thigh muscles near the groin are also stretched. For most people, these muscles are quite weak which makes it difficult.

You can practice this pose in 3 steps starting with simple stretching and trying to get a feel of the pose. When you are able to comfortably practice a step then you can move to next step.

1. Use a Block
   
   Stand on the mat with feet around 3 to 3.5 feet apart and keep a block or a small tool near the right leg. Extend the arms sideways and with exhalation turn the right foot outwards so that it is perpendicular to the body. Turn the left foot inwards to make appropriate adjustment. Take one or two breaths and bend downwards and place the left hand on the block and at the same time the right arm should extend upwards. Look upwards. As you can notice the left hand is on the inner side of the body where as in the final position the left hand will be placed outside the right foot.


2. Remove the Block
   
   Once you are comfortable with the above remove the block and try to place the left hand on the ground while the rest of the position remaining same. If you find that the balance is difficult try to place the hand away from the right foot. Gradually you need to bring the left hand as much near to the right foot as possible.


3. Achieving the Final Position
   
   Once you are comfortable with the above position you are now ready to move to the final level. Try to place the left hand outside the right foot. If you find it difficult place the left hand on the inner side of the right leg like the previous position and stay in that position for a few breaths and then place the hand outside the right foot. Initially you will find that difficult so stay in the position for around 10 breaths counts and come back to original position again. Gradually increase the duration of the stay and finally you can start with the hands placed outside the right foot.

Other Tip
Practicing Uttitha Trikonasana (Triagle Pose) loosens the muscles which helps in practicing Parsva Trikonasana.

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Maintaining Proper Distance Between Feet in Extended Legs Poses

The standing poses are the starting point in many styles of Yoga Practice. They build up the required strength, stamina and flexibility required for the later poses. For the beginners body is usually not enough prepared for the rigors of the practice and they will find the standing poses quite demanding. Practicing the standing poses will enhance your body strength, reduce obesity and brings the various muscles into right shape.

The extended legs poses are mainly the strength building poses and the poses where the feet are closer are usually the stretching poses, though to some extent stretching also happens in the extended legs poses. Extended poses involves separating the feet and placing them on each side of the body.

The distance between both the feet is important factor in how we practice a pose. In the extended legs poses usually the feet should be placed between 4 and 4.5 feet depending on the pose you are practicing. In practice however you need to adjust as per your body height. If you are around 5.5 feet to 6 feet in height then the above distance is good for you, however if you are shorter or taller then you should adjust the feet distance accordingly by planting them closer or further away.

Wrong Way Of Standing

For poses like Uthitta Parsvakonasana or Virbhadra Asana series (Warrior poses I & II) one of the leg is bent at the knee and the upper leg should be parallel to the floor while knee should not go beyond the ankle. In these poses the weight should be distributed on the knee and the groin. If the legs are too close, you will not be able to have the upper leg parallel to the floor. The weight will be more on the knee and if you try to bring the thigh down then the knee will not be in line with the ankle. If the legs are planted too far then your thighs will go down more than the knee level and most of the weight will shift towards the groin area.

When either of the condition happens you will not get the required results. The head will be unsteady and, the entire pose will be uncomfortable and wrongly practiced.

How to Stand Properly in Extended Legs Poses
Usually for the extended legs poses, 4 feet distance is the approximate distance between the legs. You can start with this distance then try to practice the warrior pose and see the body position and angle of the knee bend you are able to do comfortable. It should be 90 degrees in the final position. If you find it difficult to bend 90 degrees, then you need to increase the distance. In case you see that you are able to bend comfortably but there is too much strain on the groin area and the buttocks are below the knee level then reduce the distance.

Another way is to practice in front of the mirror or get yourself photographed. This will also reveal the flaws.

Practicing this way for few days will give you required information and then you will be able to practice the standing poses in the correct manner and get the maximum benefits.

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4 Beneficial Effects of Yoga on Mind

Image: http://www.flickr.com/photos/tambako/ / CC BY-ND 2.0

"Yoga is the practice of quieting the mind." ~ Patanali

"This yoga should be practiced with firm determination and perseverance, without any mental reservation or doubts." ~ Bhagwad Geeta

"Yoga is invigoration in relaxation. Freedom in routine. Confidence through self control. Energy within and energy without." ~ Ymber Delecto

It is well know that practice of Yoga is beneficial for the body. According to me main benefit of Yoga is how it brings about positive change in you as you keep on practicing. Here are the benefits of Yoga apart from health benefits.

1. Your Determination Increases
   Even the simple poses require perseverance and determination for constant practice and therefore it is no wonder that gradually you will power increases. This helps you in all spheres of life.


2. Increased Confidence
   This is an extension of the previous point. With determination come the assurance that you can accomplish difficult tasks also and that gives an inner confidence. When you face a new challenge your chances of success are more when you are confident about your abilities.


3. Improved Focus and Concentration
   When you practice regularly you find it easier to focus since most of the poses requires you to focus on particular areas of the body and the breath. When we practice for long enough we find that the concentration increases and we find it easier to focus on other areas of work or life.


4. Relaxed and Peaceful Mind
   Yoga slows you down and subdues the anxiety of the mind by slowing down the breathing. If you want proof, just practice for 15 minutes and then observe yourself and your breath. You will feel extremely relaxed and it is this sense of feel good factor which draws people to return to the practice. So if you are stressed out and full of anxiety I will strongly recommend you to practice yoga.

Practicing yoga makes you more successful in all spheres of life and that itself is good enough reason to practice apart from its apparent benefits.

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