50THINGSTOKNOWBOOKSERIES
REVIEWSFROMREADERSIrecentlydownloadedacoupleofbooksfromthisseriestoreadovertheweekendthinkingIwouldreadjustoneortwo.However,IsolovedthebooksthatIreadallthesixbooksIhaddownloadedinonegoandendedupdownloadingafewmoretoday.Writtenbydifferentauthors,thebooksofferpracticaladviceonhowyoucanperformorachievecertaingoalsinlife,whichinthiscaseishowtohaveabetterlife.
Theinformationissimpletodigestandlearnfrom,andisincrediblyuseful.Therearealsoresourceslistedattheendofthebookthatyoucanusetogetmoreinformation.
50ThingsToKnowToHaveABetterLife:Self-ImprovementMadeEasy!byDanniiCohen
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Thisbookisveryhelpfulandprovidessimpletipsonhowtoimproveyoureverydaylife.Ifoundittobeusefulinimprovingmyoverallattitude.
50ThingstoKnowForYourMindfulness&MeditationJourneybyNinaEdmondso
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Quickreadwith50shortandeasytipsforwhattothinkaboutbeforestartingtohomeschool.
50ThingstoKnowAboutGettingStartedwithHomeschoolbyAmandaWalton
Ireallyenjoyedthevoiceofthenarrator,shespeaksinasoothingtone.Thebookisareallygreatreminderofthingswemighthaveknownwecoulddoduringstressfultimes,butforgotovertheyears.
-HarmonyHawaii
50ThingstoKnowtoManageYourStress:RelieveThePressureandReturnTheJoyToYourLife
byDianeWhitbeck
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Thereissomuchwasteinoursocietytoday.Everyoneshouldbeforcedtoreadthisbook.IknowIampassingitontomyfamily.
50ThingstoKnowtoDownsizeYourLife:HowToDownsize,Organize,AndGetBacktoBasics
byLisaRusczykEd.D.
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Greatbooktogetyoumotivatedandunderstandwhyyoumaybelosingmotivation.Greatforthatpersonwhowantstostartgettinghealthy,orjustforyouwhenyouneedmotivationwhilehavinganestablishedworkoutroutine.
50ThingsToKnowToStickWithAWorkout:MotivationalTipsToStartTheNewYouToday
bySarahHughes
5 0 THINGS TO KNOW
ABOUTYOGA
SushmitaChoudhury
50ThingstoKnowAboutYogaCopyright©2019byCZYKPublishingLLC.AllRightsReserved.
Allrightsreserved.Nopartofthisbookmaybereproducedinanyformorbyanyelectronicormechanicalmeansincludinginformationstorageandretrievalsystems,withoutpermissioninwritingfromtheauthor.Theonlyexceptionisbyareviewer,who
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Visitourwebsiteatwww.50thingstoknow..com
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ISBN:9781793056535
5 0 THINGS TO KNOWABOUTYOGA
BOOKDESCRIPTION
Doyouwanttotrysomeyogaposes?Wouldyouliketoknowwhatallthingsyou’llneedtoattendayogaclass?Areyouexcitedtolearnwhichyogastyleisrightforyou?Ifyouansweredyestoanyofthesequestions,thenthis50ThingsToKnow
bookisforyou.50ThingsToKnowAboutYogabySushmitaChoudhuryofferstheanswers
tothemostburningquestionsinyoga.Mostbooksonyogadivestraightintotheyogaposes.Althoughthere'snothingwrongwiththat,thisbookwillgetdowntothenitty-grittyofyogathatisoftenoverlooked.Basedonfirst-handknowledgeearnedfromteachingyogatohundredsofstudents,thisbookwillprovidethemuch-neededguidancetoyogabeginners.
Inthesepages,you'lldiscoveractionableadvicethatwillhelpyoutomake
better,informeddecisionsineachstepofyouryogajourney.Beforestartinganythingnew,allyouneedisalittlepushandthisbookwillgiveyoujustthatandmore.Itwillallowyoutoembraceyogawholeheartedly.
Bythetimeyoufinishthisbook,you’llhaveaclearunderstandingofyoga
andwhatyoucandotoimproveyouryogaexperience.SograbYOURcopytoday.You'llbegladyoudid.
TABLEOFCONTENTS
50ThingstoKnowBookSeriesReviewsfromReadersBOOKDESCRIPTIONTABLEOFCONTENTSABOUTTHEAUTHOR
INTRODUCTIONLet’sStartWithTheBasics!1.ChoosingTheRightClothesForYoga2.YogaSocksAndGloves3.ChoosingTheRightAccessoriesAndProps4.EatingBeforePractice5.ArrivingEarly6.KeepYourShoesOutside7.YourPhoneShouldBeInYourBag8.Practice,Practice,Practice!WhileInClass9.EmbraceYourself10.Chanting11.LearnToRelax12.Breathing13.PayAttentionToWhatYourBodySays14.AvoidComparisons15.CommunicateWithYourTeacher16.ReconsiderBeforeQuittingStylesOfYoga17.HathaYoga18.IyengarYoga19.KundaliniYoga20.AshtangaYoga21.HotYoga22.YinYoga23.RestorativeYoga24.VinyasaYoga25.PrenatalYogaBeginner-FriendlyYogaPoses26.Tadasana27.Uttanasana28.Dandasana29.Virabhadrasana30.Paschimottanasana31.Pawanmuktasana
32.Trikonasana33.AdhoMukhaSvanasana34.Vrikshasana35.Bhujangasana36.Marjariasana&Bitilasana37.Malasana(GarlandPose)38.Balasana39.SetuBandhasana40.BaddhaKonasana41.SuptaMatsyendrasana42.SavasanaClearingMisconceptions43.FlexibilityIsEssentialInYoga44.YogaIsOnlyForSkinnyPeople45.YogaDuringPeriodsIsABigNo-No46.YogaIsJustForYoungerPeople47.You’llHaveToChangeYourFoodHabits48.YogaTeachersAreHealthAdvisors49.YogaIsOnlyForTheRich50.YogaIsJustAGentleExerciseOtherHelpfulResources50ThingstoKnow
ABOUTTHEAUTHORSushmitaChoudhuryisacertifiedyogatrainerandafitnessexpert.Shefell
inlovewithyogaafteritcuredherbackpain.Shenowhelpsherstudentsrealizethebenefitsofpracticingyoga.Whensheisnotdoingyoga,shelikestowrite.Also,shelovestodraw,cookandwatchmovies.
INTRODUCTION“Thenatureofyogaistoshinethelightofawarenessintothedarkestcorners
ofthebody.”
–JasonCrandellPracticingyogamakesyourbody,mindandsoulfeelhealthier.Forstarters,
yogahelpstotreatstress,anxiety,depression,headache,carpaltunnelsyndrome,highandlowbloodpressure,arthritis,backpain,asthma,diabetes,heartproblemsandotherdiseases.Italsohelpstotoneyourmusclesandreducebodyfat.Itincreasesyourflexibilityandstamina,enhancesyourbloodcirculationandstrengthensyourimmunesystem.Inanutshell,yogamakesyoufeelbetteraboutyourself,boostsyourself-esteemandteachesyoutobeconfidentinyourownskin.
Butthisisjustthebeginning.Theactualpurposeofyogaliesdeeper.Yogais
essentiallyaSanskritterm.Itoriginatesfromtherootword“yuj”whichmeans“tojoin”.Accordingtoyogis,yogawasdevelopedtoconnectthehumanbodywiththehumanmindandspirit.Thelaststageofyogaisenlightenment,attaining“Moksha”orliberationfromthecycleofbirthanddeathandbecomingonewiththedivineconsciousness.It’sajourneythatbringsaboutinnerpeaceandconnectsuswithoursurroundings.Thisisthereasonwhymanyyogaasanastakeinspirationfromthemembersoftheplantoranimalkingdom.
Yogaisthusawayoflife.Itleadsyouonapathofhonestyandmakesyoua
humbleperson.Itteachesyoutobeincontrolofyourself.Thebestpartaboutyogaisthatitgivesyouthefreedomtochoose.Soifyou’resomeonewhoonlywantstofocusonphysicalwell-being,you’retotallyallowedtodothat.Youcangoaboutpracticingyourdailyyogaroutinewithoutevenbotheringaboutthespiritualaspectofyogaandnobodywillstopyou.Forwhateverreasonyoudecidetodoyoga,yogawilldefinitelymakeyoufeelgoodaboutyourself.
LET’SSTARTWITHTHEBASICS!Now,thatyou’rereadytobeginyouryogajourney,youmustbewondering
whatallthingsyou’llneedtoattendyouryogaclassesandiftherearecertainrules/normsthatyoumustfollow.Yes,thereare;butthey’realsoverydoable!
Whetheryoujoinayogacourseatayogastudioordecidetohireapersonal
yogainstructor,followthesefewbasictips.Byusingthisknowledge,you’llfeelevenmoreconfidentaboutyourdecisionandwillbefullypreparedtoattendanyyogaclass.
1.CHOOSINGTHERIGHTCLOTHESFORYOGAClothesformanimportantaspectofourlives.Rightclothesmakeusfeelin-
charge.Yourclothesshouldbesuchthattheycomplementyouractivities.When
choosingyouryogaoutfit,alwaysgoforthecomfortableandslightlylooseones.Sinceyogainvolvesatonofbendingandstretchingmoves,wearingloose-fittingoutfitswillallowallyourjoints,andthusyourentirebodytomovefreelyandeasily.Trustme,thiscomesinveryhandy.Wearingloose-fitting,breathableclotheswillensurethatthereisproperaircirculationthroughoutthebodywhileworkingout.
Sinceyogaalsoinvolvesbendingpostures,ensurethatyourgarmentsare
tightenoughthattheydon’tslidedownwhenyoubendover.Whowantstoputthemselvesinanembarrassingsituationinfrontoftheirteacher,right?Finally,ifyou’refeelingcold,putonajumper.Justremember,thejumpershouldalsoallowfreebodymovement.Simple.Nowontothenexttip.
2.YOGASOCKSANDGLOVESConsiderinvestinginagoodpairofyogasocksandgloves.Whetherit’sthe
wintermonthsormaybeyourlimbsarecoldfromtheairconditioningintheroom,theseglovesandsockswilldefinitelyprovidethemuch-neededwarmthsothatyoucanbementallyandphysicallypresentwhilepracticingyoga.
Oneoftheotherimportantfunctionoftheyogaglovesortheyogasocksistoprovidesomeextratraction.Beingspecificallydesignedtoclingtoyouryogamatorothersurfaceslikethefloororcarpet,theglovesorsockswillpreventyoufromslippingduringyouryogapractice.Yogagloves,beingergonomicallyformulated,willalsoprovideextrasupportindoingyogaposesthatputpressureonyourwristslikethedownwardfacingdogpose,planketc.
Owingtotheirnon-slipperyproperty,theyogaglovesandsocksarealsoa
greatalternativetothetraditionaltravelyogamats.Thismakesthemincrediblyusefulifyou’resomeonewholovestotravel.Also,theytakeuplessspaceinyourbagsascomparedtomats.
Apartfromallthesebenefits,justlikenormalsocksandgloves,yogasocks
andglovesarealsohygienic.Theyhelptoprotectyourhandsandfeetfromcomingindirectcontactwithdustparticlesandgerms.
3.ChoosingTheRightAccessoriesAndProps
Inordertocontinuewithanyyogaroutine,thereareafewbasicyogapropsandaccessoriesthatyouwillrequire.Thesearetheyogamat,yogastraps,yogablocks,andyogablankets.Itisadvisabletostartwiththecheapoptionsfirst.Laterdependingonthetypeofyogayouchoose,youcaninvestintherightaccessories.
Yogamatsandblanketsprovideanon-slipperysurfacesothatyoucan
accuratelydoyouryogaposes,whereasyogastrapsandblockshelpyoutostretchandtwistyourbodyalittlemore.Apartfromthis,yogapropsalsoprovideextrasupport,helptoincreaseflexibilityandaidincorrectalignmentofthebody.
Beforebuyingyourownprops,youcanalsocheckifyouryogastudiooffers
theseonrent.Itisagreatwaytounderstandyourneedsandalsosaveafewbucks!
4.EATINGBEFOREPRACTICEAsyoueaseintoyouryogaroutine,you’llfindyourselfdoingtonsofbody
twistingmovementsandflowingfromoneyogaposetoanother.Whilethismightsoundintimidatingatfirst,justremembertotrustyourinstructor.Theywillhelpyouthroughallofit.Butthereisoneotherwaytohelpyourselfdoallthosemovementswithconsiderableease-thatisbyeatingontime.
Ifyouattendyouryogaclassesonafullstomachorastomachthatistryingto
digestsomethingheavy,it’llmakeyoufeelveryuncomfortable.Ideally,youmusteattwotofourhoursbeforeyourworkout.Butifyoufearyou’llstartstarving,youcaneatalightmealanhourbeforeclassorhaveabananaatleast20minutesbeforepractice.
Inordertomakethemostofyouryogaclasses,ensurethatyourbowelsand
stomachareemptybeforeyoustartyourworkout.
5.ArrivingEarly
Thereareprimarilytwowaystolearnyoga-oneiswiththehelpofapersonalinstructorwhowillguideyouonaone-to-onebasisandtheotherrouteistojoinayogastudio.Ifyou’vedecidedtotakethelatterpath,thenthisparticulartipisforyou.
Onyourfirstday,reachyourstudioatleast20minutesbeforeyourclass
starts.Asanewstudent,thiswillgiveyousometimetofilloutanypaperworkortoaskabouttheworkoutscheduleortoknowifthestudiooffersanydiscounts.
Also,youcanutilizethistimetointroduceyourselftoyourteacher.Try
talkingtosomeoftheotherstudentsandletthemknowthatyou’reabeginner.Thiswillboostyourconfidence.
6.KEEPYOURSHOESOUTSIDEShoesshouldbeleftontherackwhilepracticingyoga.You’llnoticethatthis
willhelpyoutobalanceyourselfwhiledoingthevariousyogaposes.Also,itwillhelpyoutoconnectwithyourselfandyoursurroundingsandmakeyoufeelgrounded.
7.YOURPHONESHOULDBEINYOURBAGThoughit’struethatsmartphoneshavebecomeaninseparablepartofour
lives,youshouldkeepyourphoneasideduringyouryogaclasses.Ifyou’resomeonewhokeepscheckingtheirphonenowandthen,thisstepis
amust.Switchoffthephoneandputitinyourbag.Ifyoukeepusingyourphoneduringtheclasses,notonlywillthispreventyoufromconcentratingonyourroutine,itwillalsodisturbothersaroundyou.
8.PRACTICE,PRACTICE,PRACTICE!“Theveryheartofyogapracticeis‘abyhasa’–steadyeffortinthedirectionyouwanttogo.”
–SallyKemptonIttakestimetobecomegoodatsomething.Sameisthecasewithyoga.There
willbedayswhentheyogastudioisclosedoryourpersonalyogateacherisonleave.Onthosedays,itwillentirelybeonyoutopractice.
Insteadofbeinglazy,layoutyouryogamatandgetgoing.Dowhatyour
teacherhastaught.Justremembertofollowtheexactinstructions.Youcanalsoaskyourinstructoraboutanythingspecificthatyoushouldkeepinmindwhilepracticingyogaonyourown.
Makeitahabittopracticeyogaeveryday.Doitinshortsessions,ifyou
want.Developaroutinethatyou’recomfortablewith,aroutinethatcangrowwithyou.You’llsurelynoticeapositivechangeinyourlifeasyoudeveloparegularhabittopracticeyoga.
WHILEINCLASSYogaservesasameansofjoiningthebody,mindandindividualspiritwith
thespiritofGod.Inordertoreapthefullbenefitsofyoga,you’llhavetolearntobepresentinthemoment.
Thefollowingpointswillguideyouthroughthis.Also,you’llgettoknow
whatyoushouldexpectfromatypicalyogaclass.
9.EMBRACEYOURSELF“Yogaisthejourneyoftheself,throughtheself,to
theself.”
–TheBhagavadGitaYogagivesyouanopportunitytoconnectwithyourinnerself.Usethistime
judiciouslytointrospect.You’llnoticethatyourunderstandingofyourbodyandmindhasimproved.
Eventhoughthismightsoundalittleselfish,butwhiledoingyogajustfocus
onyourself,yourwants,yourregrets.Concentrateonyourselfasapersonandembraceyourtrueself.
10.CHANTINGAsperYogapedia,chantingisdefinedas“arhythmicalrepetition(either
silentlyoraloud)ofasong,prayer,wordorsound.Itisoneofthemostancientspiritualpracticesandapartofmostreligionsandspiritualpaths.”
Chanting,inyoga,mainlyinvolvesrepeatingSanskritmantras.Dependingon
youryogastudio,chantingmightbedoneatthebeginningortowardstheendof
theclass.It’scompletelyuptoyoutodecideifyouwanttoincorporatechantingin
yourdailyyogaregimen.Butifyoudodecidetogivechantingago,askyourteacherorthestudioiftheycanprovideawrittenversionofthechantsothatit’seasyforyoutomemorize.Thenduringyourpractice,trytorepeatitwitheverybodyelseintheclass.
Whilechanting,it’salrightifyoumakeamistakehereandthere.Everyone
doesattheirinitialstages.Butwhat’smoreimportantistorelaxandtokeepanopenmind.You’llslowlynoticethatbyintroducingchantinginyouryogaroutine,allthosenegativethoughtsinsideyourheadhavereduced.Thusyourmindwillbecomecalmerandthiswillbringinasenseofinnerpeace.
11.LEARNTORELAXAsayogabeginner,youmightnoticethatwhiledoingapose/asanayou’re
clenchingyourjaws,fingers,andtoesormaybeholdingyourbreath.Thesereactionsareactuallyaphysicalrepresentationofthestressthatyourbodyandmindaregoingthroughwhiledoingtheyogapose.Thishappensbecausewehavebecomeconditionedtotakestresswheneverwehavetodealwithasituationthattakesusoutofourcomfortzones.
Inordertomitigatethisstress,you’llhavetolearntorelax.Theabilitytostay
calmduringstressfultimesisanimmenselyimportant,yetoverlookedaspectofourlives.Relaxationreducesanxietyandimprovesouroverallhealth.Beingabletorelaxcomeswithtime.Aquickwaytostartpracticingrelaxationisduringyouryogaclasses.
Whiledoinganyyogaasana,focusonyourbreath.Onceyoustartdoingthis,
you’llfeelmorecomfortableandwillalsobeabletomaintainyourposesforlongerdurations.Justbyconcentratingonyourbreath,you’llhavethepowertoletgoofallthatstressandfinallyrelax.Nowlet’sdiscussaboutbreathinginalittlemoredetail.
12.BREATHING“Inhalethefuture.Exhalethepast.”
–AnonymousYogaceasestobeyogawithoutproperbreathing.Whenyouryogateacher
instructsyoutofocusonyourbreathing,whattheyactuallymeanistobecomeawareofyourinhalationsandexhalations,thatmeans,yourbreathingcycle.Onceyoubecomeawareofyourbreathingcycle,youcanthenmoveontothenextstep,whichisknowingwhentoinhaleandwhentoexhaleduringanyparticularyogaposture.
Beforediscussingthat,letusbrieflytalkabouthowourbody’sanatomy
changeswhenwebreathe.Whenyouinhale,yourbellyexpandsoutwardandyourchestmovesupwardandoutward,therebyexpandingyourfrontbody.Theexactoppositehappenswhenyouexhaleandthefrontportionofyourbodytendstocollapseinward.
Thusbodymovementandbreathareinherentlyconnected.Allyogapostures
intelligentlyutilizethislink.Basedonthislink,therearetwobasicguidelinesofbreathingthatshouldbefollowedwhiledoinganyyogapose.
Inanyasana,whereyouopenorextendyourfrontbody,youmustinhale.
Thisincludesmovementssuchasbackbends,raisingyourarms.Inanyasana,whereyoucompressyourfrontbody,youmustexhale.This
includesmovementssuchasforwardbends,twistsorsidebends.Byfollowingthesetworules,yourbodywillrelaxandyou’llbeabletohold
posesforlongerdurations.Also,byfocusingonyourbreath,yourmindwillstayfocused,whichwillallowyoutostaypresentinthemomentonyouryogamat.Ifyoueverfindyourmindwandering,lengthentheinhalesandexhales.Itwillhelpyoutocalmdownandreturntoyourpracticewithafreshmindset.
13.PAYATTENTIONTOWHATYOURBODYSAYS
Whiledoingapose,ifyourbreathbecomesrestricted,thenyoushouldstoprightthere.Beingunabletobreatheduringanasanaisanindicationthatyourbodyhasbeenpushedinsuchawaythatwilldomoreharmthangood.Also,refrainfromdoingayogaposturethatiscausingpaininyourbody.
Everyposeinyogacanbemodifiedtosuitastudent’srequirements.Consult
yourinstructortodevisearoutinethatmeetsyourneedsandphysique.Duringpracticinganyasana,ifyourbodysaysno,evenforonce,listentoitimmediately.Stopdoingthatasanaandinformyourteacher.Onthecontrary,ifyoucontinuewiththeasana,yourbodywillbeunderconstanttensionandyourbreathingwillbeadverselyaffected,whichwillnotonlydefeatthepurposeofyogabutcanalsoleadtoinjuries.
Thegoalofyogaistomakeyoufeelrelaxedandgoodaboutyourself.In
orderforthattohappen,therehastobeaproperbalancebetweenbreathingandmovement.Onceyoustrikethisbalance,throughoutyoursession,you’llbeabletotakelong,deepbreaths,moveyourbodyandholdyourposeseffortlessly.Onlythenwillyouderivethetruebenefitofyoga.
14.AVOIDCOMPARISONS“Aflowerdoesnotthinkofcompetingtotheflower
nexttoit.Itjustblooms.”
–ZenShinNeedlesstosay,anykindofcomparisononlymakesusfeelevenmore
miserableaboutourselves.Still,whydowecompare?It’sbecause,fromchildhood,webecomeconditionedtocompareourselveswithfriends,cousinsandaswegrowup,unbeknownsttous,thiscomparisonbecomesadeeplyingrainedhabit.
But,it’scrucialtounderstandthatbycomparingourselveswithothersaroundus,we’rewastingourowntimeandenergy.Thishabitofcomparisonjustmakesuslessproductiveandtakesusfartherawayfromourgoalsanddreams.
So,duringyouryogasessions,refrainfromcomparingyourselfwiththeother
practitioners.Instead,focusonyourowncapabilities.Theremustbesomereasonastowhyyoustartedlearningyogainthefirstplace.Remindyourselfofthatgoal,sothatinferioritycomplexcan’tstopyou.
Unlessyou’relearningyogaonaone-to-onebasis,you’llseethatinanyyoga
classtherearestudentsofvariedagegroupsandfitnesslevels.They’realluniqueintheirownways,justlikeyou,henceanykindofcomparisonwouldbeunfittingoneverybody’spart.
Yogaisanythingbutacompetitiveworkoutsession,whereeverybodyis
tryingtolooktheirbestandshowofftheirstrengthandflexibility.Theabsenceofmirrorsinyogastudiosfurtherreinstatesthispoint.Withoutmirrors,thereremainsnowayforthestudentstoknowhowthey’relookingwhiledoingaparticularpose.Thisactuallyhastwomainadvantages.Firstly,thisreducescomparisonswiththeotherstudents.Secondly,thestudentslearntotrusttheirteacherandmostimportantly,theirowninstincts.They’rethenabletoshifttheirfocusfromhowtheylooktohowtheyfeelduringthestretches,whichfinallyenablesthemtoconnecttotheirtrueselves.
Thusyogaisatherapythathelpsyoutobreakfreeofallkindsofphysical
andemotionalinhibitionsthatareholdingyouback.Therefore,wheneveryoupracticeyoga,listentoyourteacher,concentrateonthemovementsofyourbody,concentrateonyourbreathingandintheprocess,trytobecomefullyawareofeachandeverysensationyouexperience.
15.CommunicateWithYourTeacher
“Aphotographergetspeopletoposeforhim.Ayogainstructorgetspeopletoposeforthemselves.”
–T.GuillemetsYouryogateacherisyour“friend,philosopherandguide”.Youmustclearly
communicatewithhim/herregardinganyproblemyoufaceduringyoursessions.
Duringthestartingdays,youmayfindthattheclassesarepacedalittletoo
fastormaybetooslowandyou’rehavingtroublekeepingupwiththerestofthestudents.Understandthatthishappenswithmanystarters.Youneedtohavepatienceandfollowthedirectionsgiventoyou.Butifyoufindthatthisisaffectingyourself-confidence,dotalktoyourteacher.Asyourmentor,she/hewilldefinitelyhelpyouout.
Ifyouhavesufferedfromanyphysicalailmentsandinjuriesrecentlyor
maybeinthepast,thisisalsosomethingthatyourinstructormustknow.Infact,yourinstructormustknowaboutitfromthefirstdayitself.Healthissueslikeheartproblems,backpain,highbloodpressurearecontraindicative.Hencehavingpriorknowledgeaboutyourhealthiscriticalinorderforyourtrainertomodifytheasanassothatyoucanderivethemaximumbenefitfromyoga.
Sometimessuddenbodystretchescanleadtomusclecramps.Somestudents
evenreportfeelingdizzyorexperiencingheadachesafteralongworkout.Thispredominantlyhappensinthecaseofthosestudentswhomostlyleadasedentarylife.Ifyou’resomeonewhoisexperiencingsuchsymptoms,definitelyletyourteacherknow.
Youryogateacherisavitalpartofyouryogajourney.Inordertominimize
theriskofanykindofinjuryandtohaveasafetraining,it’simportantthatyoupracticeyogaasperhis/herdirections.
16.ReconsiderBeforeQuitting
Ithappenswithmanystudentsthatafterjoiningayogaclass,withinacoupleofdaystheyfeeldisappointed.Theydecidetoquitastheystartbelievingyogaisnotforthem.
Butthisisfarfromthetruth.Yogahassomethingforeverybody.These
studentsfailtorealizethattheirchosenstyleofyogaand/ortheirchosenyogastudioistheactualculprit;andnotyogaingeneral.
Ifyoueverfindyourselfinthesamesituation,considertryingoutother
optionsbeforedecidingtoquit.Ifyoulikeanintenseworkout,thenyoucouldexploreHotYoga,VinyasaYogaorAshtangaYoga.Ontheotherhand,ifyoulikesomethingslowsailing,KundaliniYoga,YinorIyengarYogamightbetherightoneforyou.Irrespectiveofyourchoice,alloftheseyogastyleswillprovidesimilarbenefits.
Also,considerevaluatingifyou’reabletounderstandandfollowyouryoga
instructor.Anexperiencedyogainstructorisamusttoleadthewayandguideyouonyouryogajourney.Manyyogastudiosandpersonalyogateachersofferdemoclasses.Considerenrollingyourselfintheseclassestogivefewofthematry.Thiswillgiveyouenoughexposuretofindyourfavoriteyogastudio,teacherandstyleofyoga.
It’sokayifyoufindthatyoupreferonetraineroveranotheroroneformof
yogaoveranotherformofyoga.Butwhat’smoreimportantistonevergiveuponyoga.Yogaisanall-inclusivepractice.Withallitspossiblemodifications,yogaissodiversethatanybodycanfindastylethatspeakstothem.
STYLESOFYOGAChoosingone’sfavoritestyleofyogaiseasiersaidthandone.It’susually
seenthatdependingonyourpresentsituationlikeage,health,aparticularkind
ofyogawillresonatemoreincomparisontoothers.Thismightchangeasyourcircumstanceschangeandyoucouldfindyourselfgettingdrawntotheotherstyles.
But,inordertogettheballrolling,youhavetozeroinononeparticularyoga
techniquethatyoucanrelatetothemostinyourcurrentstateofmind.Sohowdoyoudothat?Well,theonlyreliablewayisbytryingoutacoupleofdifferenttypesofyoga,inperson.
Let’sdiscussninedifferentformsofyogathatarewidelypracticedbyvarious
yogisaroundtheworld.Allofthesefallundertwobroadcategories-rigorousandgentle.Whilegoingthroughthese,askyourselfwhatkindofyogapracticeareyoulookingfor?Doyouwantsomethingsweatyandathleticorshouldithaveamorelenientapproach?Irrespectiveofwhatyouchoose,makeitapointtoattendyourclasseswithanopenmindandtosticktoyourchoiceforaconsiderableamountoftime,tocompletelyunderstandifitworksforyou.
17.HATHAYOGA“Hatha”isaSanskritwordthattranslatesto“force”or“forceful”.So,hatha
yogaisaformofyogathatincorporatesphysicalmovementsasawaytobalancethebodyandmind.
Itisoneofthesixoriginaltypesofyoga,alongwithKarmaYoga,Raja
Yoga,GyanaYoga,BhaktiYoga,andMantraYoga.HathaYoga,initsrawform,includescleansingtechniquessuchaspranayama,mudras/gestures,meditation,asanas,andshatkriyas.Butinpresenttimes,thefocushasmainlyshiftedtopracticingasanasandconcentratingonyourbreathing.
Atypicalhathayogaclassisslowpaced.Studentsareaskedtoperformsome
fundamentalyogaposturesthatwillimprovetheirflexibility.Eachpostureisheldforacertainnumberofbreaths.Thisbringsinasenseofcalmnessandpreparesthestudentsformeditationandpranayama.
Hathayogaisoneofthegentlerformsofyoga.Itisbestsuitedforpeople
whowanttofeelrelaxedyetstretchedoutaftertheiryogasession.Withitsclassicapproachtoexercisingandbreathing,itisagreatoptionforbeginnerswhowantaclearerunderstandingofyogaingeneral.
Overtheyears,manystylesofyogahaveoriginatedfromhathayoga.The
followingeightstylesaresomeofthose.Therelationofhathayogawiththeotherstylesisthatofaparentandchild.Eachofthestylesissimilartohathayogainsomeaspect,yethavetheirowndistinctcharacteristicsthatappealtoaspecificgroupofyogaaspirants.
18.IYENGARYOGAIyengaryogawasestablishedbyB.K.SIyengar.Thisisadetail-orientedform
ofyoga.Iyengarstudentspracticeyogawithanemphasisonproperalignmentofthe
bodywhiledoingtheyogaasanas.Alongwithalignment,anotherimportantaspectofIyengaryogaisthatonceyouattainthedesiredformofapose,you’llhavetoholditforalongtime.Inordertoachievethis,studentsfocusoncontrollingtheirbreathingandusingyogapropslikeblankets,straps,blocks,bolsters,etc.
Iyengaryogaisdefinitelybeginner-friendly.Bycombiningbreathingand
props,ithelpsyoutoincreaseyourflexibility,inasafeyeteffectivemanner.SinceIyengarteachersundergocomprehensivetrainings,theypossessinvaluableknowledgeabouthumananatomyandmovement,whichtheygenerouslyshareintheirclasses.
Also,Iyengaryogacanbepracticedbypeopleofallagegroups.Duetoits
slow,controlledandmethodicalapproach,itisgreatforthosewhowanttoovercomechronichealthconditionsandinjuries.
19.KUNDALINIYOGA
AccordingtoancientHinduscriptures,“Kundalini”,alsoknownaskundalinienergyisatypeofprimalspiritualenergy,picturedasacoiledserpent,thatissaidtoexistatthebaseofourspinalcords.Kundaliniyogaaimstoreleasethisenergysothatyoucanriseaboveyourinternalconflictsandreachanadvancedstageofself-awareness.
Kundaliniyogaclassesarephysicallyandmentallychallenging.Students
perform“kriyas”inwhichtheyrepeatedlypracticeasetofrestorativeasanasalongwithintensebreathing.Apartfromphysicalexercisesandbreathwork,studentsalsopracticemantrachanting,bandha,pranayama,andmeditation.
Withsuchawidearrayofactivities,Kundaliniyogaisoneofthemost
comprehensiveformsofyoga.Ifyou’relookingforayogaformthatisintense,yetstrikesabalancebetweenphysicalandspiritualupliftment,thenKundaliniyogaistheoneforyou.
20.ASHTANGAYOGA“Asht”means“eight”and“anga”means“parts/components”.So,theSanskrit
word“Ashtanga”means“havingeightcomponents/parts”andAshtangayogareferstoatypeofyogathathaseightparts.But,nowadays,mostyogastudiosfocusononlyonepart,andthatispracticingasanas.
Thisstyleofyogaisintensiveandsystematic.Studentspracticespecific
asanasintheexactsameorderineachclassandsynchronizetheirmovementswiththeirbreath.Theasanasthatarechosenarephysicallytaxingandgeneratebodyheat,thatleadstosweating.
Ashtangayogaissuitedforthosewhoareusedtovigorousworkouts.Soif
you’resomeonewhodoesgymandisalreadyactive,youcanattemptAshtangaandseeifitworksoutforyou.Apartfromthis,sinceAshtangafollowsasetapproachtoyoga,predictabilitymightalsobeafactorthatdrawsyoutotryoutthisyogaform.
21.HOTYOGAAsthenamesuggests,Hotyogaisayogaformthataimstoachievethe
benefitsofyogabypracticinginahotenvironment.Yogastudiosandteachersencouragestudentstodoyogainaheatedroom.
Theheatmakesiteasierforthestudentstostretchtheirbodies.Asaresult,theirbodiesworkharderandthisincreasestheirheartrates.Theintenseworkoutcoupledwiththeexistingheatintheroomcausesprofusesweating.Thissweatingissaidtodetoxifythestudents’bodyandmindbyflushingouttoxins.
Hotyogahelpstodevelopbodyflexibilityandcorestrength,like
cardiovascularworkouts.Ifyoulovestrictworkoutroutinesthatleaveyousoakedinsweat,thensignupforahotyogaclassdesignedforbeginners.Justremembertodrinksufficientamountofwaterbefore,duringandafteryourclasstoprotectyourselffromdehydration.
22.YINYOGAYinclasseshelpsstudentsgodeeperintoyoga.InYinyoga,studentsholda
particularyogaposefor3-5minutes.Thisintensifiestheirworkout.Also,thisletsthestudentsaccesstheirbodytissuesandbones,ratherthanjusttheirmuscles.
Yinyogaattemptstorestorethemobilityinyourjointsandtissues.Italso
restorestheflowofenergyor“prana”throughoutyourbody.Holdingayogaposefor5minutesstraightischallenging.Ifyouareanon-gymgoerandarelookingforsomethingthatwillmakeyoufeeltheburn,thenYinyogaistherightfitforyou.
23.RESTORATIVEYOGASomepeopleconfuserestorativeyogawithyinyoga.Eventhoughboththese
stylesinvolveholdingyogaasanasforseveralminutes,themaindifferenceliesinthefactthatrestorativeyogafocusesonlyontherelaxationaspectofyoga.
Theintensenatureofyogaisabsent.Themaingoalofrestorativeyogaistohealandrestoreyourbodytoits
normalfunctioning.Ifyouhavesomeinjuriesorhaveundergonesurgeries,thenyoucantryrestorativeyoga.Also,itisidealforyouifyouwanttodoyogajustforrelaxingyourbodyandmind,withoutdivingintothephysicalworkoutandspiritualsidesofyoga.
24.VINYASAYOGATheterm“vinyasa”hastwoparts:“nyasa”whichmeans“toplace”and“vi”
whichmeans“aspecialmanner”.Combiningthesetwo,“vinyasa”means“toplacesomethinginaspecialmanner”.
Invinyasayoga,theposturesaresequencedsothatyouflowfromoneposeto
another,allthewhilebeingawareofyourbreath.It’slikedoingadance,inwhichyou’reconstantlydoingsomesortofmovement.
Thisisanadaptivestyleofyogainwhichtheyogatrainersarefreetoplan
theirownclasses.Soclassesvaryfromonetrainertoanother.Teachersusuallyincludesomekindofupbeatmusic,withbeatsmatchingtheyogasequencestoincreasetheenergyleveloftheclass.
Alongwithboostingflexibility,vinyasayogaalsohelpstoincreaseyour
staminaandstrengthenyourcoremuscles.Thisformoffast-pacedyogaisperfectforathletes,runnersandintenseexercisers,whoarelookingforwaystoburnsomecalories.
25.PRENATALYOGAPrenatalyogaisspecificallydesignedtocatertopregnantwomenandnew
moms.Itfocusesonbreathingandinvolvesexercisesthatstrengthenthelowerbackandthepelvicfloormuscles.Yogapropslikebolsters,blocks,andblanketsfurtherenhancetheexperience.
Thistypeofyogahelpsexpectantmothersbondwiththeirgrowingbabies.It
physicallyandemotionallysupportsthemthroughtheirpregnancyandpreparesthemfortheirlaboranddelivery.Newmomscancontinueprenatalyogaevenaftertheirdeliveryforpostpartumfitness.
Thusprenatalyogaisidealforwomenwhowanttocontinuedoingyoga
duringdifferentphasesoftheirpregnancy.
BEGINNER-FRIENDLYYOGAPOSESEachstyleofyogahasonethingincommon,andthatisthepracticeofasanas
oryogaposes.Whetheryouchooseslow-pacedyogaorafast-paced,intenseformofyoga,asanasaretheexercisesthatwillhelpyoutoflexyourmuscles.Followingisalistofeighteendifferentasanasthatareusefulforbeginners.
26.TADASANA“Tada”isaSanskritwordthatmeans“mountain”.ThusTadasanaisalso
knownastheMountainPose.Itisthefoundationposeforallasanasandisoftenseenasthe‘motherofasanas’.MajorityofthestandingposesstartfromTadasana.
Initially,thisasanamayseemverysimple,asitjustinvolvesstandinginone
place.But,whenyoudoitcorrectly,Tadasanawillstretcheverymuscleinyourbody,challengeyourconsciousnessandwillconnectyoutoyourinnerselfspiritually,mentallyandphysically.
Tadasanahasnumerousbenefits.Ittonesyourabdomen,hips,andthighs.It
strengthensyouranklesandknees.Itisgreatforrelievingbackpain.Italsoimprovesbodypostureandcorrectsflatfeet.
OnerepetitionofTadasanatakesaround10-20seconds.Tostart,stand
straight,withyourfeetslightlyapart.Keepyourhandsalongyourbody,hangingnormally.Firmyourthigh.Keepyourlowerbellymusclesloose.Nowslowlyfirmyourinneranklesandliftthem.Imagineenergyisflowingthroughyourankles,thighs,spine,neck,reachingstraightuptoyourhead.
Keepbreathingnaturally.Slowlyelongateyourneck,sothatyou’renow
lookingattheceiling.Inhaleandextendyourchestandarmsupwards.Holdyourbreathandliftyourheelssuchthatyouarestandingonyourtoes.You’llfeelastretchthroughoutyourbody.Tofurtherincreasethisstretch,youcaninterlockyourfingers.Stayintheposefor10-20seconds.Inordertoreleasethepose,firstlyexhaleandthenreturntoyourstartingposition.
Ifyousufferfromheadachesorinsomniaorhavelowbloodpressure,consult
yourinstructorforsomemodificationstothispose.
27.UTTANASANAUttanasanaisalsoknownastheStandingForwardBendpose.Itisapowerful
stretchingpose.Infact,theword“Ut”means“strong/powerful”and“tan”means“topull/tostretch”.
Uttanasanastretchesyourhamstrings,calves,backandhipmuscles.This
producesaprofoundrelaxingsensationthroughoutthebodythatreducesstressandanxiety.Thisasanaalsohelpstocureheadache,insomnia,asthma,sinusitis,osteoporosisandhighbloodpressure.Apartfromthis,Uttanasanaalsocontributestotheproperfunctioningofthedigestiveorgansandkidneysandhealsmenstrualproblems.Ifyouhaveglaucoma,sciaticaand/orsufferfromlowerbackinjury,youcangivethisasanaamiss.
TodoUttanasana,standonyourmatlikeyouwouldinTadasana.Takea
deepbreath.Keepyourkneesloose.Exhaleandslowlybendforwardfromyourhips.Keepyourhandsonthematbesideyourfeet,suchthattheyareparallel.Asyoubendfurther,you’llexperienceapullinyourhamstringmuscles.Stayintheposeforaslongasyouwant.Whenyou’redone,inhaleandslowlyraiseyourhandsandupperbodytostandupinthestartingposition.
28.DANDASANATheSanskritword“Danda”means“stick”.SoDandasanaiscalledtheStaff
PoseinEnglish.LikeTadasana,thisposemightalsoseemveryplainatfirst,butwithtimeyou’llstartappreciatingitsbenefits.PracticingDandasanawillcorrectyourpostureandstrengthenyourmuscles.Itwillincreaseyourconcentrationpowerandreducestress.Also,ifyou’resufferingfromasthmaorsciatica,thisasanawillhelptocurethem.
TopracticeDandasana,sitstraightonyouryogamatandstretchoutyour
legs,placingthemparalleltoeachother.Yourcrownshouldbetowardstheceilingandyoushouldbeabletolookstraight.Keepbreathingnaturally.Nowbendyourtoestowardsyourself.Pressyourbuttocksandyourheelsdownonthefloor.Next,putyourpalmsbesideyourhipsandensurethattheyarelyingflatonthefloor.Ifyouhavelongarms,youcanslightlybendyourarmsattheelbows.Relaxyourshoulderandlegs.Stayinthisposeforabout20-30secondsandthenrelease.
Itisimportanttositstraightinthispose.Ifyoufindyourselfconstantly
slouching,useawallassupport.Also,youcantakeablanket,folditandkeepitbelowyourbuttocks,tositproperlywithyourlegsstretched.Lastly,forpeoplewithcarpaltunnelsyndrome,keepyourpalmsonthefloorandthenturnyourhandssothatyourfingerspointtoyourback.Thiswillallowyourmusclestoproperlystretch.
29.VIRABHADRASANAVirabhadrasanaorWarriorposeisanelegantyogaposture.Ittonesthearms
andlegs.Forpeoplewithdeskjobs,thisasanarevitalizesthespineandtheshoulders.Italsoprovidesasenseofgrounding,peaceandinnerbliss.
TodoVirabhadrasana,startbyplacingyourfeetaboutthreetofourfeetapart.
Turntherightfootbyninetydegrees,makingsureitpointsoutwards.Also,align
theheelofyourrightfootwithyourleftfoot’scenter.Inhaleandraiseyourarmssidewaystoyourshoulderheight.Ensurethatthearmsareparalleltothegroundandthepalmsfaceupwards.
Next,exhale.Bringyourrightkneeandankleinastraightlinebybendingthe
rightknee.Continuebreathingnaturally.Slowlyturnyourheadsothatyou’relookingtoyourright.Afterthis,raiseyourarmsaboveyourheadandjoinyourpalms.Also,raiseyourheadsuchthatyoucanseeyourpalms.
Ifyoufeelcomfortable,youcantrytoincreasetheseparationbetweenyour
feetwhilestandinginthisposition.Thiswillproduceanicestretch.Afterholdingtheposefor20seconds,inhaleandbringyourfeettothestartingposition.Next,exhaleandbringyourarmstoyoursides.Repeatforanother20secondsonyourleftside,withtheleftkneebent.
Ifyousufferfromshoulderpains,keepingyourarmsextendedatshoulder
heightwillbeenough.Justmakesurethattheyareparalleltothefloor.Forkneepainandarthritisproblems,useawallassupportwhilepracticingtheasana.Ifyou’reaheartpatientorhavehighbloodpressure,youcanskipthisasana.
30.PASCHIMOTTANASANARemembertheSanskritterm“Uttan”fromUttanasana.“Uttan”meansto
provideanintensestretch.Whenyoucombine“Uttan”with“Paschima”,yougettheterm“Paschimottan”.Now,“Paschima”literallytranslatesto“West”.Butinancienttimes,thebackofthebodywascalled“West”or“Paschima”(thefrontofthebodywascalled“Purva”or“East”).So,Paschimottanasanaisayogaasanathatstretchesyourbackmuscles.Forthisreason,itisalsoknownastheIntenseDorsalStretchinEnglish.TheothernameofthisasanaistheSeatedForwardBendowingtothewayit’sdone.
Paschimottanasanatargetsanumberofbodypartsandorganslikeshoulders,
spinalcord,thighmuscles,liver,kidney,ovaries,andtheuterus.Itisextremelybeneficialforwomenpostdelivery.Itcuresheadaches,anxiety,insomnia,bloodpressureissues,improvesdigestionandreducesobesity.
Topracticethisasana,sitdownonyouryogamat.Keepyourspinestraight.
Extendyourlegsinfrontandpointyourtoestowardsyou.Inhaleandstretchyourarmsaboveyourhead.Exhaleandbendforwardfromyourhips.Inthisposition,withoutoverstretching,extendyourarmsasifyouwanttotouchyourtoeswithyourfingers.Holdfor10-20seconds.Inhaleandslowlyliftyourupperbody,withthearmsoutstretched.Finally,exhale,situpstraightandbringyourhandsdown.
NewmomsshouldpracticePaschimottanasanaonlyafterdelivery.Ifyou
sufferfromdiarrheaandasthma,refrainfromdoingthisasana.Also,ifyouhavebackpain,practicethisposeunderthesupervisionofyourinstructor.
31.PAWANMUKTASANAPawanmuktasanaiscalledtheWind-RelievingPoseinEnglishas“Pawan”
means“wind”and“Mukta”means“toreleaseortorelieve”.The“wind”herereferstothedigestivegasesthatareformedwithinthestomachandtheintestines.
Byreleasingthetrappeddigestivegases,Pawanmuktasanahelpsinbetter
digestion.Italsomassagesthereproductiveanddigestiveorgans.Thisasanastretchesthebackandtheneckregionsandhelpstostrengthenthepelvicmuscles,abdominalmusclesandthebackmuscles.Additionally,italsotonesthearms,legs,andhipsbyburningfatinthoseareas.
TopracticePawanmuktasana,liedownonyourmat,withyourfacefacing
upwards.Keepyourarmsbesideyou.Joinyourfeet.Now,inhale.Asyoustartexhaling,foldyourlegsatthekneesandbringthemtoyourchest.Tightlyholdyourlegswithyourhandsandpressthethighscreatingpressureonyourabdomen.
Keepbreathingnormally.Whenyou’recomfortable,exhaleandliftyourneck
soastotouchyourforeheadtoyourknees.Duringalltheexhales,increasethepressureonyourabdomenbylittleandduringtheinhales,loosenitalittle,soas
tomaintainabalance.Youcanalsorollthreetofourtimesifyouwant.Whenyou’redone,releasethepose.
Ifyouhaveneckpain,youcankeepyourheadrestingonthefloor.Givethis
asanaamissifyou’repregnant,havehighbloodpressure,backproblems,piles,hernia,slipdiscorhaverecentlyundergoneanykindofabdominalsurgeries.
32.TRIKONASANA“Trikona”means“triangle”.ThusTrikonasanaisalsocalledtheTriangle
Pose.PracticingTrikonasanaisknowntocureosteoporosis,neckpain,backpain,sciatica,flatfeet.Itstretchesandstrengthensthemusclesinyourshoulders,chest,back,hips,groinsuptoyourhamstringsandcalves.Italsoimprovesyourdigestivecapabilities.
Trikonasanaisdoneseparatelyoneachleg.Startwiththerightside.Standin
Virabhadrasana,withtheheelofyourrightfootalignedwiththearchoftheleftfoot.Inhale.Asyoustartexhaling,bendyourupperbodytoyourright.Atthesametime,slowlyraiseyourleftarmsuchthatitisinastraightlinewithyourrightarm.Ifyoufeelcomfortable,youcanturnyourheadtolookatyourleftpalm.
Eventhoughyoucankeepyourrightpalmanywhereonthelowerportionof
yourrightleg,it’sbestifyoucanplaceyourpalmonthefloor.Continuebreathingnormally.Afterholdingfor10-20seconds,slowlyraiseyourupperbodyandstandinyourstartingposition,withbotharmsrestingonyoursides.Repeatthesamestepsonyourleftside.Alternatebetweeneachleg,repeating3-5timesoneach.
Refrainfromdoingthisasanaifyouhaveheadachesorlowbloodpressure.If
youhavehighbloodpressure,lookdownwardsandifyouhaveneckissues,lookstraight.
33.ADHOMUKHASVANASANA
Theword“Adho”means“down”,“Mukha”means“face”and“Svana”means“dog.So,AdhoMukhaSvanasanatranslatestoDownwardFacingDogPose.Itisnamedsobecauseitmimicsthewayadogstretchesitsbodywhenitbendsforward.
Thisasanaelongatesthespineandstretchesthehamstrings.Ittonesyour
handsandlegs.Itimprovesbloodcirculationthroughoutthebody.AdhoMukhaSvanasanaalsoworksontheabdominalmusclesandenhancesdigestion.
Todothisasana,firststandonallfourofyourlimbs,formingatable.Now
youneedtoformaninvertedVstructure.Forthis,exhaleandpushyourhipsuptowardstheceilingandstraightenyourkneesandelbows.Adjustthedistancebetweeneachofyourhandandlegssothatyoucanstaybalancedandyourjointsarerelaxed.Nowslowlypushyourhandsonthefloorandlooktowardsyournavel.Stayinthispositionfor10-20secondsandthenreleasestartingwithyourkneesandelbows.
Ifyouarepregnantoraresufferingfromhighbloodpressure,shoulder
injuries,carpaltunnelsyndromeordetachedretina,dothisposeonlyunderthesupervisionofyouryogateacher.Also,ifyoufinditdifficulttobendover,useawallassupport.Standthreefeetfromawall,facingit.Placeyourpalmsonthewallandstraightenyourelbow.Slowlybringyourhandstoyourtorsolevel,sothatyourarmsbecomeparalleltotheground.
34.VRIKSHASANAVrikshasanaiscalledTreePoseinEnglishbecause“Vriksh”means“tree”.It
isanelegantpose.Ithelpstotoneyourarmsandlegs.Itimprovesneuromuscularcoordination.Italsostrengthensthespine,shoulder,andknees.Thisasanaimprovesthehealthoryoureyesandinnerears,therebyenhancingyourconcentrationandbalance.
TopracticeVrikshasana,standstraightwitharmsbyyourside.Keep
breathingnormally.Slowlybendtherightkneeandplacethesoleofyourrightfoothighonyourleftthigh.Lookstraight.Takeadeepbreath,bringyourarms
aboveyourheadandjoinyourpalms.Ensurethatyourspineremainsstraightallalong.Holdfor50-60secondsor
aslongasyoucanbalance.Whenyouwanttoreleasethepose,exhaleandbringyourarmsbacktoyourside.Finally,placeyourrightfootonthefloor.Repeatwithyourleftfoot.Do5suchrepetitionswitheachleg.
Ifyouhavehighbloodpressure,insteadoftakingyourarmsaboveyourhead,
holdtheminfrontofyourchestandthenjoinyourpalms.Ifyouhavebeendiagnosedwithmigraineorinsomnia,youcangivethisasanaamiss.
35.BHUJANGASANA“Bhujanga”istheSanskritwordfor“cobra”.BhujangasanaortheCobraPose
triestoreplicateacobra’sraisedhood.Thisposehasnumerousbenefits.Itstretchestheinternalorganstherebyimprovingthefunctioningoftherespiratory,digestive,urinaryandreproductivesystems.This,inturn,enhancesmetabolism.TheCobraPoseisgreatforthosewhowanttoloseweight.Italsohelpstomakethespineflexible.
TopracticeBhujangasana,liedownonthestomach,withhandsonyourside
andensurethatyourlegsarestretchedoutandyourtoestouchoneanother.Nowbringyourhandtoyourshoulderlevelwithpalmsfacingthefloor.Inhale,putyourbodyweightonyourpalmsandslowlyarchyournecktowardsyourbackasyouraiseyourupperbodyfromyourhips.Keepbreathingnaturally.Stayintheposeforabout15-20seconds.Thenexhaleandcomebacktothestartingposition.
Ifyouarepregnantorhaveundergoneabdominalsurgeriesintherecentpast,
giveBhujangasanaamiss.Also,ifyou’resufferingfrombackinjuries,hernia,headacheorcarpaltunnelsyndrome,refrainfromdoingthisasana.
36.MARJARIASANA&BITILASANA
MarjariasanaandBitilasanacompriseapopularcombinationposeinyoga.Thesetwoaredoneoneafteranother,startingwiththeBitilasanaandcompletingwiththeMarjariasana.MarjariasanaiscalledtheCatPose(“Marjari”means“cat”)andBitilasanaiscalledtheCowPose(“Bitil”means“cow”).
Boththeseasanasarestressrelievers.Theyalsostretchandimprovethe
flexibilityofthespinalcord.Thishelpscurebackpainandsciatica.Theasanasalsoimprovebloodcirculation.Individually,theCowPosestretchesthemusclesinthechestandneckregions,whiletheCatPosebooststhefunctioningofthedigestiveorgans.Additionally,theCatPosealsohelpstoreducebellyfat.
Topracticethiscombopose,startbybendingyourkneesandsitonallfours,
thatisbothyourhandsandknees.Yourbackwillnowbelikeatabletop.Keepyourfeetneutral.Makesurethatyourwristsareinlinewithyourshouldersandyourkneesareinlinewithyourhips.
Takeadeepbreath.Gentlypushyourbuttocksinanupwarddirection.You’ll
noticethatautomaticallyyourabdomenmovesdownwardsandyourchestmusclesfeelstretched.Lookupbybendingyourneckupwards.Stayinthispositionfor15secondswhilebreathingnormally.Thenexhaleandslowlyreturntoyourstartingposition.ThiswasBitilasana.
TomoveontoMarjariasana,exhaleandstartarchingyourback.Atthesame
time,bendyournecksothatthechintouchesornearlytouchesyourchestandloosenyourbuttockmuscles,allowingroomforyourbacktorise.Itshouldlooklikeacatstretchingitsback.LikeinBitilasana,stayinthisposefor15seconds,breathingnormally.Theninhaleandreturntothestartingposition.Repeatboththemovementsabout5or6timesbeforestopping.
Ifyouhaveaneckinjuryorbackinjury,practicetheseasanasonlyafter
consultingyourdoctorandalsointhepresenceofyouryogatrainer.Specifically,forthosewithseriousneckproblems,keepyourneckinlinewithyourtorso.
37.MALASANA(GARLANDPOSE)
MalasanaisalsoknownastheGarlandPose.Itisfundamentallyasquattingpose.Thisasanabringsthedigestivesystembackontrackandimprovesmetabolism.Itreducesbellyfatandtonesthethighs.Italsostretchesthelowerback,hips,andgroinandisgoodforyouranklesandknees.
TodoMalasana,startasyouwouldwhiledoingasquat,butkeepyourfeet
neartooneanother.Nowspreadyourthighswiderthanthetorso.Exhaleandslowlysitdownbypushingyourbuttockstowardstheground.Onceyourbuttocksreachthelowestposition,bringyourarmsinfrontofyourchest,foldthematyourelbowsandjoinyourpalms.Keepbreathingnaturally.Stayintheposefor20-30seconds.Theninhaleandslowlystandup.Ifyouhavealowerbackinjuryorkneeinjury,refrainfromdoingthisasana.
38.BALASANAThisasanaisalsoknownastheChildPose,as“Bala”translatesto“child”in
English.Sinceitisarestingpose,itcanbedonewheneveryoufeelyouwanttorelaxortakeabreakinbetweenyoursessions.
Balasanaisaneasyyogapose.Itcanbedonewithinonetothreeminutes.It
helpstoreducestressandanxiety.Sinceitstretchestheshoulders,hips,andspine,ithelpstoeasebackpainandneckpain.Also,itstimulatesdigestionandimprovesbowelmovements.
TopracticeBalasana,kneeldownonthefloorandsitonyourheels.Inthis
position,ensurethatyourbigtoesaretouchingeachother.Yourkneescanbetogetherorhip-widthapart,whicheverwayyoufindcomfortable.Takeadeepbreath.Nowslowlystartbendingforwardsuchthatyourforeheadtouchesthefloor,asyoubreatheout.Atthispoint,youcaneitherkeepyourarmsbesideyouwiththepalmsfacingupwardoryoucanstretchyourarmsinfrontofyou,inastraightlinewithyourknees,palmsfacingdownward.Stayinthispositionaslongasyouwantandkeepbreathingactively.
Tofinishthisasana,bringyourpalmsrightunderyourshouldersandpress
downonthefloor.Inhaleandslowlyliftyourupperbody.Whenyoureturnto
yourinitialsittingposition(onyourheels),exhale.Now,continuebreathingnaturallyandrelax.
Ifyou’repregnant,havekneeinjuriesoraresufferingfromloosemotions,
youshouldavoidthisasana.Insomecasesofkneeproblems,youcanaskyouryogateacherforpossiblemodifications.Onlyiftheyallow,youcancontinuedoingthisasanaunderpropersupervision.
39.SetuBandhasana
“Setu”means“bridge”and“Bandha”means“tolock”.SetuBandhasanaiscalledtheBridgePose.Itfirmsthebackmuscles,especiallyinthehipsandalsostretchesthemusclesintheneckandchestarea.Thishelpstoimproveyouroverallposture.Practicingthisasanaenhancesdigestionandbloodcirculation.Itisalsobeneficialforthosediagnosedwiththyroid,osteoporosis,asthma,sinusitis,insomniaandhighbloodpressure.
TopracticetheBridgePose,liedownontheyogamatflatonyourback.
Bendyourlegsatthekneesandbringthefeetnearyourbuttockssuchthattheanklesareinlinewithyourknees.Keepyourfeethip-widthapart.Thearmsshouldrestbesideyou,withyourpalmsfacingthefloor.
Now,putpressureonyourshoulders,arms,knees,andfeet.Takeadeep
breathandslowlyraiseyourbackandupperpartofyourlegs(uptoyourknees)offthemat.You’llnoticethatwithoutmovingyourhead,yourchintouchesyourchest.Also,yourthighsshouldbeparalleltooneanotherandyourbuttocksfirm.Keepbreathing.Trytopushthetorsohigher,sothatthethighsbecomeparalleltothefloor.Stayintheposturefor50-60seconds.Thenexhaleandslowlyloweryourbacktocomeoutofthepose.
Ifyou’repregnantorhavebackproblemsandneckinjury,dothisasanaunder
youryogateacher’sguidance.
40.BADDHAKONASANABaddhaKonasanaisknownbyacoupleofdifferentnamesinEnglish.Based
ontranslation,it’scalledtheBoundAnglePoseas“Baddha”means“bound”and“Kona”means“angle”inEnglish.ItisalsoknownastheButterflyPosebecausewhenyoumoveyourlegswhilesittinginthispose,itresemblestheflappingactionofbutterflywings.
Thisasanaisgoodforthedigestive,urinaryandreproductivesystems.It
improvesbloodcirculation.Itshouldbepracticedbypregnantwomenasithelpsinsmoothdelivery.BaddhaKonasanaalsoimprovestheposture.Itstretchesthekneesandthemusclesinthethighs,hipsandgroinregions.Itissaidthatitcancureflatfeet,highbloodpressureandasthma.
Todothisasana,sitinDandasana.Next,foldyourlegsbybendingthemattheknees.Thenbringyourfeetatthecentertowardsyourgroinandtouchthesolesofthefeet.Holdthefeettightlywithyourpalms.Keepbreathingnormally.Ensurethatyourspineiserect.Now,exhaleandlowerthekneesasmuchaspossible.Startmovingyourlegsupanddownatthesametimeresemblingtheflappingactionofbutterflywings.Slowlyincreasethespeed.Continueforabout1-2minutes.Thenexhaleandstraightenyourlegs.
Ifyouhavesciatica,useapillowforsittingdownanddoingthisasana.Also,
givethisasanaamissifyouarehavingyourperiodsorhaveakneeinjury.
41.SUPTAMATSYENDRASANASuptaMatsyendrasanaiscalledtheSupineTwistPoseortheRecliningTwist
PoseortheRecliningLordoftheFishPose.ThelastnameoriginatesfromSuptaMatsyendrasanaitselfas“Supta”means“toliedown”and“Matsyendra”wasregardedastheLordoftheFishes.
Practicingthisasanamakesthespinemoreflexible.Itstretchestheshoulders,
chest,hipsandthebackmuscles.Italsotonesyourarmsandhipsandhelpstoimprovedigestion.
SuptaMatsyendrasanaisdoneseparatelyonyourleftandrightsides.To
practice,startwithyourrightside.Liedownwithyourbackonthemat.Breatheoutandslowlyextendyourarms.Placethemonyoureithersidesmakingastraightlinewithyourshoulders,withthepalmsfacingthefloor.Breathein,liftyourrightlegandfolditattheknee.Exhaleandtwistthehipsuchthatyourbentrightkneecrossesoveryourleftthigh.Looktoyourright,concentratingonyourrightpalm.
Continuebreathingnormally.Witheachexhale,twistyourhipsslightlymore
andpresstheleftkneedownsothatitmovesclosertotheground.Foraddedsupport,youcanalsouseyourleftpalmforpressingdownyourleftknee,aslongasitfeelscomfortable.Dothisfor20-30secondsandreturntothestartingposition.Thenrepeatwithyourleftleg.
Ifyou’repregnant,youcanuseapillowbetweenyourlegs.Also,refrainfrom
doingthisasanaifyouhavelowerbackissues.
42.SAVASANA“Sava”istheSanskritfor“corpse”,soSavasanaisalsoknownastheCorpse
Pose.Itismandatorytopracticethisposeattheendofeveryyogaroutine.Savasanacalmsyourbodyandmindandreleasesanykindofstress.It’slikea
meditation,butbylyingdown.Itenhancesmemoryandconcentrationpower.Savasanaalsonormalizesbloodpressure.Afterarigorousworkout,ithelpstorestoreyourenergylevels.YoucanalsopracticeSavasanaanytimeyoufeeltired.Ifyouhaveabusyschedule,practicingitforjust2–3minuteswillhelpyougetbacktoworkfeelingrefreshed.
Todothisasana,liedownflatonyouryogamat.Keepyoureyesclosed.
Relaxyourlegsandkeepsomedistancebetweenthem.Restyourhandsbesideyou,withpalmsfacingtheceiling.Takelong,deepbreathsandjustfocusonyourselfforthemoment.Focusoneachpartofyourbody.Restlikethisforabout10-15minutes.Thenrolltoyourleftsideandslowlysitup.Inhaleandexhaleafewmoretimesandfinallyopenyoureyes.
Ifyou’repregnant,placeabolsterunderyourchestandheadforcomfort.If
yourhamstringsorthelowerbackfeeltight,placeabolsterorsomeblanketsunderyourknees.
CLEARINGMISCONCEPTIONS
Belowaresomeofthemostpopularmisconceptionsassociatedwithyoga.Readontoknowthetruth.
43.FLEXIBILITYISESSENTIALINYOGAOnlyoneformofflexibilityisimportantinyoga,andthatismental
flexibility.Yourphysicalflexibilityissecondary.Peoplejoinyogatobecomeflexibleandstrong.Sohowcanbeingflexiblebe
aprerequisite?Thinkofitthisway.Imagineyourdreamdestination.Inordertoreachthatlocation,you’llhavetoboardsomeformoftransport.Here,flexibilityisthat“dreamdestination”,whileyogaisyourtransport.
Insteadofbeingaprerequisite,flexibilityisactuallytheendresult.So,even
ifyou’reasstiffasamachine,yogawillstillacceptyouandwillmakeyouflexible.Notonlythat,yogawillalsomakeyouahealthy,balancedindividual.
44.YOGAISONLYFORSKINNYPEOPLEJustlikeflexibility,yourweightisalsosecondaryinyoga.SpecificyogastylesliketheVinyasaYoga,HotYoga,AshtangaYogaare
greatforweightreduction.Bypracticingyogaregularly,allthosefatpocketsinyourbodywillslowlystartreducingandyourmuscleswillbecometoned.
45.YOGADURINGPERIODSISABIGNO-NOYoucancontinuetopracticeyogaduringyourperiods.Itwillreducethe
menstrualcrampsandrelaxyourmind.Theonlykindofposesthatyoushouldavoidaretheinversions.Remainingotherposesarefine,aslongasyoufeelcomfortabledoingthem.
46.YOGAISJUSTFORYOUNGERPEOPLE
Thisisaprevailingmisconceptionamongtheoldergeneration.Theythinkthattheirreducedmobilitycoupledwiththeirillnessessuchasheartproblems,arthritis,kneeissues,renderthemunsuitableforyoga.
Butthisiscompletelydelusional.Yogahasmodificationsforeachpose
dependingontheparticipant’srequirements.Itallowstheuseofstraps,pillows,blankets,blocks,bolstersetctosupportthebodyasandwhenneeded.Also,yogainstructorsaretrainedprofessionalswhoguideyouthrougheachstepofyogawithpatience.Withalltheseoptions,yogaisdefinitelyaccessibleforolderpeopleaswell.
47.YOU’LLHAVETOCHANGEYOURFOODHABITS
Somepeoplebelievethatiftheystartdoingyoga,they’llhavetobecomevegetarianand/orgiveuponalcoholandjunkfood.Thisisalsomisleading.Yogaimposesnosuchrestrictions.
Embracingveganismorquittingalcoholandjunkfoodisone’spersonal
choice.Youcancontinuedoingyogawithyourcurrentfoodhabits.
48.YOGATEACHERSAREHEALTHADVISORSYogateacherssurelypossessvaluableknowledgeabouthumananatomy,but
theircredentialsareverydifferentfromthatofacertifieddoctororahealthadvisor.
So,nexttimeyouhavedoubtsregardingyourdietorhealthsupplementsor
anyinjuries,consultyourdoctorfirst.Asperyourdoctor’sadvice,askyouryogainstructortomodifyyouryogaroutine.
49.YOGAISONLYFORTHERICH
Eventhoughtherearesomeyogastudiosthatchargeperclass,therearealsosomestudiosthatofferdiscountpackages.Thesepackagesusuallyhave6-10classesdependingontheyogastyleandarerelativelycheaper.
Insteadofchargingafixedprice,somestudiosalsoacceptdonations.Apart
fromthis,therearecommunitycentersthatorganizeyogaclasses.Ifnoneofthesewaysworkforyou,anotherwaytostartyogaisbylearningviaonlinevideosandyogawebsites,thatprovidefree,yetusefulinformation.
50.YogaIsJustAGentleExercise
Yogahasmanystyles.Whilesomeofthemaregentleandmeditative,othersinvolverigorousworkoutsthatcanleaveyoured-facedandsweaty.ThesestylesliketheAshtangaYoga,HotYogaorVinyasaYogaarephysicallydemandingandrequirestaminaandstrength.
Yogaopensthedoortoallkindsofpossibilities.Irrespectiveofyourgender,
age,professionandfitnesslevel,youcandiveintotheawesomenessofyoga.Haveconfidenceinyourself,taketheleapoffaithandstartpracticing.HappyYoga!!
OtherHelpfulResources:FreeVideoTutorialsonYoga-
https://www.youtube.com/user/yogawithadrieneFreeandPaidVideoCourses-https://www.doyouyoga.com/FurtherReadingandVideoCourses-https://www.yogajournal.com/
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