YOGIC LOGIC

Yoga has proved beneficial in many, many afflictions of the human body – both mental and physical. It is universally accepted that yoga is highly beneficial in controlling and reversing many diseases and it can help you get rid of excessive fat that causes obesity.

How Does Yoga Help With Weight Loss?

If you asked will yoga help me lose weight, the answer is ‘yes’. Yoga is a combination of a set of physical and breathing exercises coupled with meditation. Each set of exercises are meant to address certain problems in the body and most people practice only those which they need. This could be controlling of blood pressure, hypertension, diabetes, depression, arthritis, asthma, digestion, obesity and so on. You name it, and yoga has a remedy for it.

What is weight gain? The body gains weight when the metabolic rate is unable to use the calorie intake and hence the excess is turned into fat deposits in the body. The excess calories are usually consumed by strenuous exercises or eliminated altogether through dieting.

Yoga is not strenuous; however, it can increase the rate of metabolism so the body burns more calories than it normally does. In this manner yoga can regulate the fat deposits and induce weight loss without sweating through hours of strenuous aerobics or weight-training in the gym

The plus point of using yoga for weight loss is that besides the fact that you control weight gain and burn more calories than you would normally do (and hence lose weight), it also provides you with an opportunity to meditate. Meditation along with the yoga asanas for weight loss brings about not only the required reduction in your weight but also reduction of in the levels of stress.

Yoga can help you reduce hunger and control those uncontrollable urges that most overweight people fall prey to in between diet programs. Hence, yoga impacts the body through many ways – (i) increases the metabolic rate so more calories are burnt, (ii) reduces appetite and controls hunger, (iii) checks compulsive overeating habits and lastly (iv) relieves stress which many times is one of the main reasons for gaining weight in the first place.

Looking at the above, one can deduce that indeed yoga can help in reducing weight. Yoga is very different from other physical fitness exercises and according to millions across the globe who diligently practice this system, it works. Done correctly, yoga is known to be able to tackle the worst of afflictions.

Yoga for Fat People – Lose Weight with Yoga

Given below are the best yoga poses for weight loss:

1.) Pranayama Yoga for weight loss:

Pranayama is a set of breathing exercises that have been shown to
have a positive impact on reducing weight. The following Pranayama techniques are extremely useful in stimulating the abdominal muscles thereby helping in the fat burning process:

• Bhastrika Pranayama
• Kapalabhati Pranayama
• Agnisar Kriya
• Ujjayi Pranayama

The best pranayama for reducing weight is the ‘Kapalabhati Pranayama’
which involves exhaling air forcefully so your belly is drawn in and
then inhaling passively. Performing kapalabhati pranayama for 5
minutes (at the rate of around 55 to 60 inhales/exhales per minute) every morning in empty
stomach can be extremely beneficial in reducing obesity.

Note: Kapalabhati Pranayama also helps normalize TSH levels and hence this yoga technique can also be helpful for people suffering from obesity because of a thyroid problem.

Other Pranayama techniques that you can do are Bhastrika Pranayama, Bahya Pranayama, Bhramari Pranayama, Agnisar Kriya and Viloma-Anuloma Pranayama.

To benefit the most assume the ‘Prithvi Mudra’ when doing Pranayama. You can sit in Siddhasan, Sukhasan or Padmasan.

2.) Yoga Asanas for weight loss

The following Yoga Asanas are extremely useful in burning body fat. You need not do all of them. Just select the ones that you enjoy doing and stick with them. You can slowly include more asanas as you advance and your body becomes more flexible. Performing 3 to 4 Asanas from the list below (everyday) after doing the Pranayama exercises should be hugely benefitial. To know further about each pose, please click the instructions link:

• Chakra padasana – Leg Rotation
• Paschimottanasana – Seated forward bend
• Trikonasana or Tringle Pose
• Uddiyana – Abdominal Lock
• Dhunurasana or Bow pose
• Sarpasana or Snake pose
• Ardha Halasana – Half Plough Pose
• Dwichakrikasan – Leg Rolling
• chakki chalan or Grinding
• Sarvangasana (for people with thyroid)
• Halasana (for people with thyroid)
• Grivasana (Neck pose for people with thyroid)

Important Note: To bring more flexibility to your body, do some simple warm up exercises before doing these asanas. Your body will automatically become more flexibile with time.

Bikram Yoga or Hot Yoga for weight reduction:

The second type of yoga for weight reduction is the Bikram yoga otherwise known as hot yoga. The 26 different poses of Bikram Yoga can help you loose weight with ease.

If you think you are very obese or fat then the best way to beign is by going for some simple yoga poses and then moving on to the more advanced poses.

There are a few things that you need to take care about when you do yoga – the first and foremost is that you need to learn the asanas or postures from a qualified and certified yoga practitioner. The postures should be done correctly or your health would be harmed rather than helped. Then, you would have to do it everyday even if it is for just 15-20 minutes or it would loose its efficacy. As long as you do yoga in the right way, you would definitely profit from it – in whatever way you want – not only for weight loss.

Reducing Stress

Stress caused because of worries and redundant though can contribute to obesity. So if you think you are constantly under stress then it’s high time you change your outlook towards life and try to relax. Stop worrying about the future or constantly thinking about the past and practice dwelling in the present moment. You can try alternatives like self hypnosis to help your mind get out of the fear mode.

Eating The Right Diet

The only way yoga will help you reduce obesity is when you follow a proper diet. The first and most important factor is to reduce the intake of salty and spice food items. The best way to achieve this is to include a lot of fruits and green vegetables in your diet as opposed to meat, alcohol, fizzy drinks, oily food, starch rich food (like bread, rice) and other junk food items that can increase the level of toxins in your body.

The body needs time to detoxify and you can help the body in this process by consuming a raw food diet (raw carrots, cucumbers, beetroot, dates, sprouts) for breakfast. This is because the body actively detoxifies in the mornings and fruits/raw veggies aid in the detoxification process. Constantly stuffing your stomach with food will not allow the body to detoxify which results in formation of fat. The body simply starts storing toxins as fat. The less you eat the more time the body gets to detoxify. So consider eating a raw food diet (either fruits or raw veggies) in the mornings. You can even take fruit juices as long as they are made at your home and do not contain added sugar or sugar-free tablets. The right diet coupled with yoga will certainly help you lose weight really fast.

Ready to unleash the animal in you?

Each animal has a thing or two to teach. Yoga gurus of the past studied animals closely and found several secrets to well being.

There is a little story about the origin of the Yoga Asanas. Lord Shiva, a Hindu God, demonstrated 8,400,000 yoga techniques and positions when asked about the secret to the well being of humans. There are 8,400,000 living species on this universe as per Vedas. Thankfully the Yogis confirmed that executing just 20-25 Yoga workouts at home should sufficient for great health.

Imagine yourself starting each morning trying to imitate 10  animals, you can amuse your kids while acquiring good health. Here’s a list of few benefits you will get from these different yoga positions.

1. Strong and elastic limbs
2. Sturdy back muscles (finally rid of your back pain)
3. Relief from constipation (thank Yoga)
4. Better functioning of the digestive system
5. Strengthening of your spinal column and nerve centers
6. Great blood flow to your brain (More clarity of thought)
7. Excellent functioning of the Heart (pumps blood better)
8. Opens up your lung sacs (making more space for oxygen)
9. Removes excess fat deposits (Yoga is a great weight loss plan)
10. Leaves you completely relaxed and energized

In short, the best exercise for your entire body and mind. All of these are yoga poses that give you energy; there will no be no fatigue unlike what you experience after 15 minutes of aerobics. Yoga puts aerobics and gym based exercises to shame. Central principle of restorative yoga poses is that there will be no strain or exhaustion.

A Trivia – The Human body was meant to be Elastic

Different yoga positions seek to bring elasticity to your body which has become stiff through non use. Running the treadmill or pumping weights does nothing to make your body elastic, quite the opposite is the case. Stretching yoga positions followed by contraction positions generate this elasticity.

Here is the list of the 10 yoga animal poses

Warning: Don’t attempt these poses without expert guidance, preferably from a yoga teacher.

1.    Mayurasana (The Peacock Posture)

2.    Salabhasana (The Locust Posture)

3.    Bhujangasana (The Cobra Posture)

4.    Gomukhasana (The Cow Posture)

5.    Ustrasana (The Camel Posture)

6.    Kurmasana (The Tortoise Posture)

7.    Bakasana (The Crow Posture)

8.    Vatyanasana (The Horse Head)

9.    Matsyasana (The Fish Posture)

10.    Mandukasana (The Frog Posture)

 

What you should know about yoga techniques and positions?

The yoga animal poses and the different other yoga positions should be performed without any strain. Most positions require breath retention, be careful not to strain your lungs.

Power of yoga exercises is that they don’t cause fatigue. Exercises which cause exhaustion and fatigue are not natural because they tire the body.

Joining a yoga training class

It’s the best investment in health you will ever make. Yogis were known to live as long as 150 years, success leaves clues as they say.

Yoga training classes facilitate learning without errors, so that you reap the benefits without straining or injuring yourself. Once you have perfected the art, you can perform yoga workouts at home.

“Work on being in with love the person in the mirror who has been through so much but is still standing.”

The concept of self-esteem is centered around your feelings about yourself, how you view yourself, and the extent to which you like/dislike yourself. It is one of the core elements of inner being and yet many struggle with it.

If you struggle with low self esteem, then practicing Yoga can be highly beneficial. In-fact, yoga can help you completely overcome these negative feelings. Before we learn how, let’s have a quick look at the main reasons why low self esteem issues arise.

Why does low self esteem arise?

Low Self-Esteem is a complex issue and can arise because of a variety of reasons as follows:

• Adverse Childhood experiences like Child Abuse, Bullying: When children are harshly criticized for their faults or experience bullying.
• Prejudices and Discrimination: Marginalized communities are maltreated on the basis of their religion, caste, cultural backgrounds, and other traits.
• Negligent Parents: Children who are raised in an unloving environment where the parents are emotionally unavailable.
• Negative Peers: Being a part of a social group that looks down on you, doesn’t respect you.
• Mental Trauma: Any amount of physical, mental, and sexual abuse.
• Poor Body Image: People who are obese and with other body limitations who frequently experience ill-treatment.
• Stress and Bereavement causes low self-esteem.
• Personality traits such as overthinking and negative attitude about oneself.
• Growing up with an Illness.
• Failure at professional front and loss of Job.

Here’s how Low self-esteem manifests itself

Low self-esteem makes a person feel unhappy and less confident. It gives rise to an attitude of self-criticizing, self-doubt, and self-shaming. We all have our share of low self-esteem episodes throughout our life, however, when it becomes a prolonged problem it exacerbates the health and well-being of the person.

Some of the harmful effects of low-self esteem are mentioned below:

1. Depression: People living with low self-esteem are highly vulnerable to the disease of depression. Depression brings along feelings of helplessness, perennial sadness, and emptiness severely affecting patients physical, psychological, and emotional health. In extreme cases, it may lead to suicidal attempts.

2. Eating Disorder and Food Habits: Eating disorder occurs when a person’s relationship with the food is out of control. Some eat too much, some too less while others struggle with the order of eating. Binge eating, Bulimia, Anorexia, are some of the Eating Disorders.

3. Social Anxiety: Social Anxiety or Social Phobia is simply the fear of social interactions and situations. Social Anxiety can be persistent affecting the daily life of an individual. Relationship Dates, Public Speaking, Interviews, Parties, etc., may trigger social anxiety.

4. Codependency: Codependency is an act of sacrificing one’s personal needs and desires to meet the expectations of other people. The actions and thoughts of codependent people revolve around their spouses, relatives, or friends.

5. Lack of Communication: Self-esteem impacts one’s communication and the representation of the self. People with low self-esteem manifest a slack posture, they make more protective gestures (crossing arms), lack expression in their speech, have hesitant speech patterns, develop a pessimistic view of the world, and so much more.

The National Association of Self-Esteem has linked low self-esteem with different types of negative behaviors:

• Poor Academic Performance
• School Dropout
• Alcohol and Drug Abuse
• Criminal Behavior
• Teen Pregnancy

….and many more.

5 ways how yoga boosts your self esteem

Self-Esteem is a state of mind that be changed with perseverance.

One can significantly boost one’s self-esteem if they challenge their negative behavior and strive for a positive attitude and thinking.

The practice of yoga remarkably helps in improving one’s self-esteem, self-confidence, and personal image. The performance of yoga asanas are designed to create a balance of the body that benefits the practitioners physically, mentally, and emotionally.

By strengthening self-confidence, energy levels, power, yoga improves self-esteem. Let’s see how:

1. Boosts your self confidence

The science of yoga is a powerful tool in increasing the sense of focus, improving body posture, fostering personal empowerment, developing mental clarity, etc. And, these, in turn, boost self-confidence in a person.

The act of holding yoga postures and focusing on the breath is vital in clearing the mind and enhancing concentration.

Regular yoga practices release stress and bring more oxygen to the brain thus calming it.

Some powerful poses that help in this regard are as follows:

Warrior Pose II (Virabhadrasana): Balancing the pose combined with core leg strength and focusing on a point with an even breathing is a recipe for awesomeness.

Half Moon Pose (Ardha Chandrasana): This mind-body challenging yoga pose is great for a heightened self-confidence.

2. Helps enhance your self-image

Individuals suffering from low-self esteem picture a bad image of themselves. The discipline of yoga is an inward journey that connects us with our core and makes us feel aware and comfortable in our own body. Yoga teaches us to accept and celebrate our bodies.

The following pose is especially helpful in this regard:

Temple Pose (Utkata Konasana): Practice this pose to channelize your inner power and to find harmony both internally and externally. The pose helps you get in touch with your true personality.

3. Helps treat depression

Yoga Postures harbor the capacity to soothe the nerves, to increase the production of endorphins, dopamine, and GABA in the brain helping you fight depression and making you feel lighter and happier.

Here are a few poses that are helpful in this regard:

Downward-Facing Dog Pose (Adho Mukha Svanasana): A posture for magnifying the blood supply to the brain and stimulating the energy levels.

Backbend Poses: Practice backbend poses like wheel pose, cobra pose, and bow pose that open the chest, is essential for relieving anxiety and depression. Focus on inhalations and exhalations.

Child Pose (Balasana): A calming yoga asana that gives you the opportunity to surrender to the comfort of nature.

4. Helps overcome eating disorders

Yoga encourages mind-body connection and heightened self- awareness leading to mindful eating.

The following poses help in this regard:

Easy Pose (Sukhasana): It helps you let go of fear and balances the root chakra (Muladhara)

Sun Salutation Series: Surya Namaskar for fostering inner strength, power and for the overall well-being.

5. Helps release stuck emotions

When you have a low self esteem, many painful emotions get stuck within your body. These stuck emotions can lead to many issues later on, and can even lead to the onset of physical ailments including body aches, inflammation and auto-immune diseases.

There are many poses in yoga that help open up different areas of your body including your heart chakra, thereby aiding the release of these emotions.

Some poses that are particularly helpful in this regard are as follows:

Extended puppy pose (Uttana Shishosana): In addition to invigorating the mind and opening your heart, this pose allows uncomfortable feelings to come up by removing any resistance. Breathe deeply and consciously feel anything that arises.

Legs up the wall (Viparita Karani): This simple pose help turn on the body’s relaxation response in turn reducing anxiety, stress and conditions like insomina.

Yoga is a method of savoring higher confidence and self-esteem. Practice it for yourself and lead a dignified life with yoga.

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About the Author: Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He
provides Yoga Teacher Training in India. He loves writing and reading books related to yoga, health, nature and the Himalayas.

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The following are three basic yoga poses for rest and relaxation.

• Balasana also know as Child’s Pose.
• Savasana also know as Corpse Pose.
• Makarasana know as Crocodile Pose.

Let’s take a look at how you can do each pose.

1. Balasana (Child Pose)

Here’s how you can do balasana:

• Sit on your heels and slowly move on to a table pose.
• Exhale and lower your hips to your heels while lowering your forehead to the floor.
• You can spread your knees slightly apart if that makes you feel comfortable.
• Extent your arms overhead with the palms facing the floor. You can also place your arms alongside your body with your palms facing up.
• Breathe slowly for 5 to 10 breaths as you rest in this pose.

Here’s a good video with detailed instructions on this pose:

Benefits of Balasana

• Deeply relaxes your spine, shoulders and neck.
• Gently stretches your upper and lower back.
• Increases blood circulation to your head area.

2. Makarasana (Crocodile Pose)

Makar means crocodile and hence this yoga asana is also know as the crocodile pose. This is one of the best beginner yoga poses for stress relief. Here’s how you can do this pose:

• Gently stretch out your legs and lie down on your stomach.
• Put your elbows slightly in front of your shoulders and support your head in the palms of your hand.
• You can position your elbows closer to your chest or away depending on your comfort level.
• Hold your head with both your palms with the elbows rested on the floor.
• Continue deep breathing and stay in this position for around five to ten minutes before getting up slowly.

Benefits of Makarasana:

• Helps align your spine in its natural position relieving tension.
• Great for people who sit all day.
• Opens up your chest and shoulders that increases relaxation.

3. Savasana

The following steps instruct you on how to perform Savasana.

• Lie on your back and spread your arms and legs to about 45 degrees. You can make use of a yoga mat to make yourself comfortable.
• Start to breath deeply letting your body rise and fall with each breath. Following the pranayama technique of breathing.
• Concentrate on each part of your body from head to toe and try to remove tension from these parts by relaxing.
• Stay in this position for about 10 to 15 minutes

Here’s a video with detailed instructions on this pose:

Benefits of Savasana:

• Calms your nervous system, mind and body.
• Releases headaches, anxiety and fatigue.
• Lowers blood pressure.
• Improves immunity.

So there you have it, 3 simple beginner yoga poses you can do at home for rest and relaxation. You can do any one of these asanas or all three of them in succession.

You love to down dog. You’ve learned how to stand on your hands instead of your feet. And you love explaining the yogic principles of non-violence, contentment and truth to your fellow yoga classmates. You might just be ready to start teaching. Make sure you have already taken many classes and workshops and done some reading or research into yoga to ensure that this is the path you want to follow.

Turning your passion into a career

If you are ready to turn your passion for yoga into a part-time job or a full-time career, your interest is the first step in becoming a yoga teacher; you’ll also need to determine what type or style of yoga you’d like to teach. Step two is finding a good teacher training program.

While there are a few gyms or community education programs that might hire you without specific teacher training, most reputable yoga studios, health clubs and corporate locations will require a 200-hour teacher training certification at a minimum. Teacher training will help you learn more about postures, adjustments, safety, teaching to different populations, modifications, the history of yoga and more.

Finding the best yoga teacher training programs

If you are scouting out programs, start with local options. If there are yoga centers or visiting programs that offer teacher training in your city, these might be a great fit, since they’re in your own backyard and don’t involve the expense and time associated with travel.

As you evaluate programs, you should consider things such as cost, time, focus and the overall requirements. Some people prefer programs that are very intensive but finish in a short period of time, where others would rather spread the training out over a year.

Another option is to travel to take your teacher training. The benefit of this option is that you can focus all of your time and energy on learning how to become a yoga teacher without any of the demands of home life. Again, look for programs that focus on the type of yoga you are interested in teaching and that suit your schedule and budget as well.

During the training itself, your job is to soak up as much information as possible. You might not enjoy every minute or agree with everything you hear, but the more knowledge you have, the better the teacher you will be. The process can be long and challenging, but that’s what creates good, skilled and intelligent teachers who can offer creative classes, safe modifications and inspiration to their students.

Getting certified

After you’ve graduated from teacher training, you will probably need to be certified by the Yoga Alliance (www.yogaalliance.org) in order to teach at most studios. This certification shows that you have completed a 200-hour or 500-hour program and needs to be updated each year. You will also need CPR certification and liability insurance in many cases.

Finding a yoga teacher job

With all of that in hand, it’s time to apply for teaching jobs! Be creative. With more teacher training programs available than ever, there are many people vying for yoga teacher openings.

If you aren’t hired on the spot at your favorite studio, consider teaching classes for your family and friends in your basement or at a local park to gain more experience. Community education, health clubs and gyms, massage and chiropractic centers, schools, sports teams and local businesses may also have opportunities.

Private lessons offer another way to teach in a one-on-one or small group setting. If you have a website and business cards, even better – you need to learn how to market yourself.

Regardless, even as a teacher, you should always be a student. This means that you continue to take classes and workshops from others, continue to read and learn, continue to be open to new ideas, new ways of teaching and new ways of expressing your passion for yoga.

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Article by YogaClassPlan.com

If you’ve just started up on a yoga class, you may find yourself asking the question, ‘how often should I do yoga’? The great thing about yoga is that there is both intense style of classes as well as more relaxing style of classes so they can easily fit into your workout regardless of what type of plan you are following.

There are a few important questions that you should be asking yourself though when trying to determine how often you should be doing yoga, so let’s have a quick look so you can see for yourself what the perfect equation will be for you to insert this form of exercise into your workout program.

Your Skill Level

The first thing that you’re going to want to consider is what your skill level is. If you’re brand new to yoga you want to aim to do it two to three times a week so that your body is doing it frequently enough that it does have a chance to get used to the exercise.

If you do it any less than this you won’t see many adaptations to the exercise therefore won’t experience all that many benefits.

On the other hand of the equation though, if you do it much more than this you may be overdoing things when just starting and that could lead to pain or injury.

If you’re more advanced, then you can consider doing it four or more times a week based on your needs and preferences.

Your Other Activities

Second, also think about any other activities you plan to be doing along with your yoga. If you are doing three or four weight lifting workouts a week along with three of four cardio workouts as well, fitting in another four sessions of yoga could be pushing it.

Remember that your body does require time to rest and recover as well and even though yoga can definitely be a relaxation form of exercise, it still may tax the muscles slightly.

Always be sure that you have one day off a week for complete rest and then another one to two days per week where it is just light exercise.

The Type Of Yoga Your Doing

The next thing to think about is the type of yoga you’re doing. Again this ties directly into the whole rest issue where if you’re doing more intense forms of yoga, you’ll have to do it less frequently per week unless you are very advanced and yoga is the only form of exercise you are doing.

If you are doing gentler forms of yoga, then a higher frequency should work alright provided you aren’t seeing any noticeable side effects in terms of decline in performance on your other workouts.

Your Primary Goals

Finally, the last thing to look at is your goal set. Are you mainly looking to increase flexibility? If so, you’re going to be performing a lighter form of yoga for the most part anyway that is more focused on stretching and thus should be doing it four to five times a week.

Stretching is something you should be working at on a daily basis, so this will definitely be most appropriate.

On the other hand, if your primary goal is strength development then doing the workouts two to three times a week is a wiser decision because the muscles do need that time off in order to rest and recover.

So keep all of these points in mind when deciding how often to do your yoga. After a few weeks of adding it to the program you should quickly be able to tell if you’re working at the ideal frequency for you.

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Article by YogaClassPlan.com.

Yoga Nidra basically means psychic sleep. This kind of psychic sleep helps remove physical, emotional and mental strains very easily and in an effective manner. It also helps focus the mind and remove negative elements.

This can be practiced either during morning after bathing or in the evening after sunset. To perform this psychic sleep, one may spread a bed sheet and lie on it closing both eyes, concentrating on one point or object for 15 to 20 minutes. One can also do a full body scanning by focusing their attention within the body. Starting from feet and move slowly to knees, thighs, stomach, chest, hands, face, eyes, ears and finally the head and the crown chakra. One should not sleep during this process of Yoga Nidra but remain fully focused on certain point or object.

How to do Yoga Nidra?

Before you start to perform yoga Nidra meditation, make sure that you are in a silent room.
Put on dim lights and lie down with your back touching the floor. You can lie on a yoga mat if
that makes you feel comfortable.

Take deep breaths and try to concentrate on the center of your forehead between the eyes. Don’t try too hard to concentrate. Begin first by concentrating on your breath before moving over to the forehead. You need to talk deep breath initially and then back to normal.

Yoga Nidra also know as the yoga sleeping technique will take you to a very deep level of relaxation. Bringing your body back to normal state instantly is not advisable as it might shock some people. So make it 100% sure that your surroundings are disturbance free. Bring your body back to normal by practicing the breathing technique.

If you have difficulty concentrating then you can consider listening to a guided meditation. There are many free guided meditations you can find on YouTube. Here’s a really good one by Lizzy Hill:

The yoga Nidra technique can help you relax and get in touch with your subconscious mind. With constant practice you will begin to better understand yourself. The best way to being yoga Nidra technique is by first becoming an expert in the savasana technique of yoga.

 

 

A lot has been said about the 26 poses of Bikram Yoga and from the reports found all over the Internet. Bikram Yoga is not a special branch of yoga. Rather it is a set of twenty-six specific postures or asanas which need to be performed in a certain sequence in an environment that is pre-heated to 100-Fahrenheit degrees.

The whole exercise takes about 90 minutes and it has to be done every day – in return Bikram yoga claims it would keep you as healthy as it comes. The Bikram Yoga is special in the fact that it is copyrighted to Bikram Choudhury, a person who has been giving yoga classes since he was 20 years old.

Bikram wrote a book on the way he thought that yoga could be used for maximum benefit – “Bikram’s Beginning Yoga Class” for which he obtained copyright in 1979. Ever since, he had demanded that anyone who taught his style of yoga should apply for a license from him – as Bikram Yoga had become copyrighted style of yoga. In 2002 a court in USA granted him this right and ever since Bikram Yoga has been a style or method of yoga that intellectually belonged to Bikram.

What Are The 26 Poses Of Bikram Yoga

There are plenty of ways in which you could learn about Bikram Yoga postures. You could use the book, the video cassette or DVD and self tutor yourself with the help of the material you buy. However, the best is to learn it in a Bikram Yoga (licensed) center as you would be guided carefully into mastering the whole set of 26 postures.

Bikram claims that he had chosen these 26 postures in such a manner that the person who practices them would be able to exercise each and every muscle, tendon, organ and even bone and skin once he/ she completes the whole set. The postures should always be performed in the sequence given; it is important that the sequence be maintained as this too has been chosen to optimize the impact it has on the body as well as gradually increase the capacity of the body to perform.
The sequence of the 26 postures of Bikram Yoga is as follows:

• 1.) Pranayama Series (Standing Deep Breathing Pose)
• 2.) Ardha-Chandrasana and Pada-Hastasana (Half Moon Pose and hands to Feet)
• 3.) Utkatasana (Awkward Pose)
• 4.) Garurasana (Eagle Pose)
• 5.) Dandayamana-Janushirasana (Standing Head to Knee Pose)
• 6.) Dandayamana-Dhanurasana (Standing Bow Pulling Pose)
• 7.) Tuladandasana (Balancing Stick Pose)
• 8.) Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose)
• 9.) Trikanasana (Triangle Pose)
• 10.) Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Leg Head to Knee Pose )
• 11.) Tadasana (Tree Pose)
• 12.) Padangustasana (Toe Stand Pose)
• 13.) Savasana (Dead Body Pose)
• 14.) Pavanamuktasana (Wind Removing Pose)
• 15.) Sit-up
• 16.) Bhujangasana (Cobra Pose)
• 17.) Salabhasana (Locust Pose)
• 18.) Poorna-Salabhasana (Full Locust Pose)
• 19.) Dhanurasana (Bow Pose)
• 20.) Supta-Vajrasana (Fixed Firm Pose)
• 21.) Ardha-Kurmasana (Half Tortoise Pose)
• 22.) Ustrasana (Camel Pose)
• 23.) Sasangasana (Rabbit Pose)
• 24.) Janushirasana with Paschimotthanasana (Head to Knee Pose)
• 25.) Ardha-Matsyendrasana (Spine Twisting Pose)
• 26.) Khapalbhati (Blowing in Firm Pose)

From the above, the 1st to 12th pose are done standing and are known collectively as ‘Standing Poses’. The other poses are done lying on the floor or by sitting up. Let us look at some of the important poses in more detail:

1. Standing Deep Breathing Poses

This is the Standing Deep Breathing posture which helps warm up the body before the whole set of yoga postures are practiced.

 

2. Ardha Chandrasana (Half Moon Pose) with Pada-Hastasana (Hands to Feet pose)

This is also known as the “Half Moon Pose” – a Hands To Feet Posture that flows the warming up session. In Sanskrit ‘Ardha’ stands for ‘Half’ and ‘Chandra’ stands for ‘the Moon’.

 

3. Utkatasana Bikram Yoga Pose

This is the third posture and it is also known as the “Awkward Posture” because when performed, it kind of looks like you are half sitting and half standing up – and it looks and feels awkward.

 

4. Garurasana – Eagle Pose of Bikram Yoga

The fourth Bikram yoga posture is called the “Eagle Pose” and it imitates the way an eagle stands on earth.

 

5. Dandayamana – JanuShirasana

The fifth Bikram yoga pose involves a Standing Head To Knee Pose, which is a little difficult to do without professional help (initially) as it requires a lot of flexibility

 

6. Dandayamana – Dhanurasana

This is a very challenging posture, also known as the Standing Bow Pulling Pose – the sixth of the string of 26 total postures of Bikram yoga.

 

7. Tuladandasana – Balancing Stick Pose

The seventh of the Bikram yoga postures is the Balancing Stick Posture which is named so because it looks like you are a stick for balancing.

 

8. Dandayamana – Bibhaktapada – Paschimottanasana

The eight one is known as the Standing Separate Leg Stretching Posture and it involves deep stretching on each of your legs.

9. Trikanasana – Triangle Pose

The ninth posture involves your body taking the shape of a triangle and hence it is called the Triangle Posture.

 

10. Dandayamana – Bibhaktapada – Janushirasana

The tenth Bikram yoga is also known as the “Standing Head To Knee Pose” as it involves stretching and bending each knee.

11. Tadasana – Tree Pose

In the eleventh posture you would take the shape of a tree and hence, this is called as the Tree Pose.

 

12. Padangustasana – Toe Stand Pose

The twelfth asana or posture is known as the Toe Stand Pose – a complicated posture for beginners, but quite easy to accomplish on practice.

 

13. Savasana or Dead Body Pose of Bikram Yoga

Sav means a dead body and hence this Bikram yoga asana is known as the dead body pose. In this posture (the thirteenth) your whole body relaxes in complete peace with your being.

 

14. Pavanamuktasana – Wind Removing Pose

‘Pavan’ means ‘wind’ and ‘mukt’ means ‘free’. As this bikram yogasana helps you remove flatulation from within the body it is known as the ‘wind removing pose’.

15. Sit up Yoga Pose

This posture is may be the simplest of all – after the dead-body-posture. It involves sitting up.

16. Bhujangasana – Cobra Pose

In this yoga posture, the sixteenth one, you imitate the way a cobra snake stands before it attacks – hence it is known as the Cobra Posture. The word ‘Bhujang’ stands for cobra/snake in Sanskrit. Images below show half and full cobra poses.

 

17. Salabhasana – Locust Pose

This posture is also known as the “Locust Posture” because it imitates the way a locust stands. The word ‘Salab’ stands for ‘Locust’ in Sanskrit.

18. Poorna – Salabhasana

The eighteenth posture of Bikram yoga is “Poorna Salabhasana” also known as the “Full Locust Pose”. “Poorna” in Sanskrit stands for ‘Complete’.

 

19. Dhanurasana – Bow Pose

The 14th asana is “Dhanurasana” or the “Bow Pose”. Dhanush mean Bow and hence this asana is called the Bow Pose.

 

 

20. Supta Vajrasana – Fixed Firm Pose

The twentieth pose of bikram yoga, the “Fixed Firm Pose” is easy to accomplish and repares the body for the next in the series, i.e. the half-tortoise-pose.

 

21. Ardha Kurmasana – Half Tortoise Pose

This is the twenty-first posture and it imitates the way a tortoise looks; hence it is called the Half Tortoise Pose.

22. Ustrasana – Camel Pose

The next posture is the “Camel Pose” where your body is shaped to look like a camel.

 

23. Sasangasana – Rabbit Pose

In sanskrit, sasang means the rabbit and hence this pose is known as the “rabbit pose”.

 

24. Janushirasana with Paschimottanasan – Head to Knee Pose

The twenty-fourth posture is the “Janushirasana with Paschimottana” also known as the “Head To Knee Pose”

25. Ardha Matsyendrasana – Spine Twisting Pose

The Spine Twisting Posture is the twenty-fifth of the whole set of Bikram Yoga. This is one of the many difficult postures of the series

26. Khapalbhati – Blowing in Firm Pose

The last of the Bikram yoga set is the Blowing In Firm posture, which is also a relaxing posture.

So these are the 26 different poses of Bikram Yoga also known as hot yoga.

All these postures have to be done twice before going to the next posture and the whole set should take about 90 minutes from end to end.

In order to become a certified instructor a person would need to successfully complete a specially designed training course which is spanned over a period of two months. The successful candidate would then be awarded a certification by which he/she would be recognized as a certified Bikram Yoga teacher.

You will find that Bikram yoga is also called the ‘hot yoga’ – owing to the fact that it is practiced in a pre-heated room. The reason for this aspect of Bikram Yoga is that heat helps the body’s flexibility and at the same time eliminates toxins faster – hence all the 26 postures of Bikram yoga are usually practiced in a pre-heated room which has mirrored walls to help the person see the way they perform and hence practice their postures to perfection.

Bikram claims that if the Bikram Yoga series is practiced in the right way, the person would never suffer from any ailment during his/her life. Yoga has the power of regulating all body functions as well as voluntary and involuntary reflexes. The particular sequence that Bikram has worked ensures that the body is maintained in top form no matter what age the regime is practiced.

Images by Elissa. Visit her Etsy store at From My Hands to Yours

It is important to keep away from negative mind states.

These mind states are like poison to your state of being. People who dwell in negative states of mind usually end up manifesting physical illness sooner or later.

It is important for you to understand that your mind is in your control and should not control you.

The two mental states which are extremely detrimental to your mental and physical health are Nervousness and Frustration. Yoga as a discipline seeks to place you in a state of equilibrium where your mind stays stable under any circumstance. A practitioner of Yoga never sways with his/her emotions.

They take action as per the need to the moment with indecision or fear. Here we will discuss the various Parnayama techniques and Asanas which can be used to develop positive characteristics to overcome the energy sapping negative states like nervousness and frustration.

Overcoming Nervousness with Yoga

Nervousness manifests from a weak mind which is usually the result of a weak nervous system. Strengthening the nervous systems automatically cures this defect. Nervousness is characterized by the below characteristics:

• Indecisiveness
• Fidgety
• Agitation
• Anxiety
• Haste
• Stuttering speech
• Wavering gaze

You need to ask yourself what are the qualities which you would like to possess in order to replace nervousness with its positive opposite? The qualities such as the below is what you should aim for:

• Relaxed body language
• Poise
• Confident
• Confident tone of voice
• Steady gaze
• Decisiveness
• Order or organization

Your nerves are unsteady due to their repeated abuse resulting from a negative mind set. You have been continuously asserting negative thoughts to yourself. Moreover your breathing is irregular and it leads to improper blood circulation. The state of your nervous system is also unbalanced due to the same reason.

Recommended Asanas

In order to develop the positive characteristics mentioned above and overcome nervousness one should practice the below yoga exercises on daily basis. Within a few weeks there would be notable change in your behavior.

With the strengthening of the nervous system you will soon become more decisive and fearless.

Pranayama: The below pranayama exercises should be performed:

1. Rhythmic breathing
2. Nadi Sodhana (alternate breathing)

While performing Nadi Sodhana you also need to practice breath retention.

Yoga Asanas: The below yoga Asanas should be practiced on daily basis:

• Paschimottanasana: This asana entails stretching on the back without straining it.
• Viparitakarani: This is a inverted posture.
• Sarvangasana: Entails standing on the shoulder.
• Sirshasana: Standing on the head.
• Savasana: Completely relaxed posture.

Performing these Asanas on daily basis will improve blood circulation and strengthen the nervous system. Practicing Sirshasana is extremely beneficial for increased blood flow to the cranial nerves.

Overcoming Frustration with Yoga

Frustration is again a state of helplessness and fear. It manifests in negative states like anger and lack of courage. People who stay constantly frustrated lose their zeal for life and look very defensively towards it. An introverted attitude is usually evident in frustrated people. They feel that circumstances are not in their control and feel helpless about it. They usually express their frustration through self sabotaging habits like smoking and excessive alcoholism.

The attitude one should look to develop, in order to overcome the debilitating effects of this negative trait, are as below

1. Develop a zeal or enthusiasm for life.
2. Live with courage and confidence to face life situations.
3. Develop an attitude of responsibility.
4. Open minded thinking and less selfishness.

Asanas which help develop an equilibrium in the mental state are helpful in overcoming frustration. The meditative pose Asanas followed with Pranayama are highly beneficial.

Pranayama: Once should practice rhythmic breathing and Nadi Sodhana. Shitali is also beneficial.

Yoga Asanas: The various Yoga Asanas should be practiced in order to overcome a state of frustration are as below:

• Baddha Konasana: This is a Yoga mudra performed with the feet touching each other.
• Halasana: The Plough posture.
• Sarvangasana: The shoulder stand.
• Savasana: The relaxation posture.

Please consult with a professional yoga instructor before attempting to perform any of these yoga techniques to overcome nervousness and frustration.

Well yoga has an answer for almost every ailment known to human beings; however, in order to take care of everything, you need to perform the postures correctly and with unfailing regularity. There are many chronic ailments that the allopathic medicines do not have the right answers for. More and more people are looking for alternative medication and processes of healing and yoga is growing in popularity every day across the globe.

Can Yoga Help You Grow Taller?

Well, the answer is both ‘Yes’ and ‘No’. There is a perfectly logical explanation for this. This is because yoga improves your posture, it frees your spinal cord from tension and your muscles and ligaments become aligned properly – as they are supposed to be.

This results into a perfect body alignment, which enhances by a correct posture makes you taller.

This is not because you grow any taller; rather it is because it makes your body stand taller through facilitating its correct posture.

The yoga frees not only your spinal column from all the unnecessary (and most imperceptible) twists and contractions, but also promotes more flexibility of the body overall. In this way very often people feel better and look better. Therefore, many think that yoga does indeed help in growing taller.

There is one thing with yoga though. In order to enjoy its benefits in full, you would have to practice it daily without fail. This is not a regime that you could undergo anytime you like, whenever you like. The best time to practice yoga is in fact the sunrise time. Yogis believe that the early morning sunrays and air are highly beneficial for the body and mind and hence when one does yoga at this time, the impact is optimal.

Some of the major benefits you could receive from yoga besides healing of numerous diseases and ailments are as follows:

• Body balance and complete muscle workout and relaxation
• Correct any imbalance, strengthens the skeletal system with emphasis on the spinal cord
• Lubricates joints and ligaments (for which arthritis pain can be relieved to a great extent) enabling better movement of limbs/ joints
• Balances your inner energy and pacifies your mind promoting higher concentration and memory power
• Aligns knee joints to perfection
• Improves mood, confidence levels and self esteem
• Massages and promotes the correct functionality of each and every organ inside and outside the body
• Increases both mental and physical stamina by renewing the inner energy of the body
• Improves sleep and capacity to relax
• Brings discipline in one life – both mental and physical

Summing it up

To sum up, yoga is a great system of exercises which can benefit you in more ways than you would think possible. However, yoga cannot help you in height growth, in other words yoga cannot make you grow tall.

On the other hand it would help in aligning your body optimally so through your correct posture and body movements you would look taller than you were before you practiced yoga.