“yoga” is derived from the Sanskrit root yuj meaning “to join”.

It means the
union of body, mind and soul. Yoga is also known as a spiritual science of
self-realisation. The Indian sage Patanjali, in his Yoga Sutra, defines yoga as
a practice to cont...

Advantages of yoga
[Link]

have been a student of yoga for over 20 years under the guidance of Gary Kraftsow and the American
Viniyoga Institute as well as a therapeutic yoga teacher for close to 15 years. Yoga is important not only
as a physical practice, but as an internal practice that improves self awareness, attention, and perception.
Yoga as a physical practice: First, what most people are doing when they take a yoga class is a variety
of postures ranging from a therapeutic, adaptive approach to a rigorous, flowing practice. These postures
are called asanas (ah-suh-nahs) and have multiple benefits. When practiced several times a week (if not
daily), asanas help to develop flexibility, strength, balance, coordination, improve posture and generally
tone your physical structure. According to tradition, there are two qualities to cultivate in each
posture: stability and ease. You can think of asanas as dental floss or spinal floss designed to create
circulation in the tissues, which helps to release toxins or impurities. From a viniyoga perspective,
asanas are a vehicle to improve function and not necessarily about the form of the posture. What’s
important is to receive benefit from the posture over achieving the perfect form. Often, that requires
adaptation of the posture to meet the practitioner’s structure and condition. It is important to work with a
well-trained teacher that understands the intention and function of the pose and how to adapt it based on
the student’s needs.
Yoga as stress reduction: Most of us are experiencing unprecedented levels of stress, causing our
autonomic nervous systems (A.N.S.) to move into what Dr. Libby Weaver calls the “RED Zone” of stress
([Link]). This refers to the activation of the sympathetic nervous system in which our bodies
move into fight, flight, or freeze and pump out cortisol and adrenaline. This serves a purpose when we
need to move appropriately based on an actual threat to our safety, but long term Red Zone stress
impairs our immune functioning. One goal of yoga is to bring us into the “Green Zone”, which is the
recovery from the effects of stress. This is also known as the “Rest, Digest, and Heal” state when our
parasympathetic nervous system is activated. From this place, we can begin to optimize our health and
wellness. Consistent yoga practice can teach us to relax and handle our stress more effectively. The key
to balancing the nervous system lies in consciously deepening the breath.
Yoga: the importance of breath: The ancients understood the role of the breath in balancing a nervous
system response. Linking your breath to movement, not only provides an internal benefit to our
physiology, but deeply increases attention. For example, if you are looking around in a yoga class
noticing others, what they are wearing, etc., we have more of an external awareness than awareness of
ourselves. We’ve all been there. The moment you take a conscious breath and link the breath to
movement, you must pay attention. According to Deepak Chopra, MD, the deep breathing of yoga not
only signals the nervous system to relax, but can also improve the function of the gut health and thus
immunity. Don’t get discouraged if when you begin a yoga practice, you are not able to integrate the
breath with the movement. This is normal. Over time, you will be able to develop respiratory fitness and
integrated movement. There are many techniques in yoga involving breath, but in general deep
diaphragmatic breathing or “belly breathing” will activate our vagus nerve and help down regulate the Red
Zone response.
Yoga as a meditative practice: This surprises many people as they often think of yoga as being
separate from meditation. On the contrary, yoga is all about attention. According to the ancient text,
Patanjali’s Yoga Sutras, the definition of yoga is sustained attention in a chosen direction. A state of
yoga is when we can direct the mind completely where we want it to go, setting our “inner GPS”.
Meditation has multiple health benefits including boosting immune function, but research has shown that
over time, meditation can even change the structure of the brain. There are a variety of techniques and
depths of meditation and we can meditate on different objects. It is very useful to have a mentor/teacher
that understands our imbalances and picks the right meditation object to help bring us into balance.
Yoga as a way of life: My mentor, Chase Bossart at [Link] teaches that “Yoga is a
game of conscious linking from moment to moment.” When we increase attention, we improve the
quality of our life by making choices that support and serve our wellbeing. It becomes easier to
choose healthier foods, relationships, and even careers that are in alignment with our highest values. We
learn to become present with the people that matter most to us. What a gift!! We practice on the mat to
live fully off of the mat from day to day and yes, moment to moment.

Are you in balance?

Here are 3 symptoms of a balanced person according to ancient texts:

● The mind is directable.

● The emotions are peaceful.

● The breath is long, smooth, especially exhale.

Yoga is a vast subject, one that I have spent years studying and refining. The ancient practice is making
its way into modern health care systems. Dr. Villanueva of Modern Holistic
Health [Link] and I are involved in community outreach and education
integrating our knowledge in helping empower people to take charge of their health.
Stay tuned for upcoming blog posts in which I will discuss the role of yoga therapy.

By Stacey Loop

You can read more about Stacey at [Link]. That’s Loop of Light.

Nadi Shodhan pranayama

Nadi Shodhan pranayama (Alternate Nostril breathing procedure) scrubs your „nadi‟ or inconspicuous life
power channel. This method cleans the essential vitality channels, preparing for better core interest.

By discharging the aggregated worries in the body, Nadi Shodhan pranayama makes a calming impact on the
whole sensory system. It carries the transient psyche to a stop and this serenity is the establishment for strong
focus.

Bhramari pranayama

Bhramari pranayama (Bee breath) encourages you to avoid pointless musings and drives you to the current
second! Being in the current lets you center around the current task as opposed to pondering past or future.

The murmuring sound „well‟ is part „Ohmmm‟ which is viewed as the fundamental mending sound of the
universe. Basically, the Bhramari breathing method is one of the reset catches to quit babbling mind. You can
concentrate more on a revived awareness!

Kapal Bhati pranayama

Kapal Bhati pranayama (Skull Shining breathing strategy) cleans the temple territory through the purging
breath. It carries rushes of newness to the synapses and empowers the nerves all through the body.

Likewise, Kapal Bhati pranayama clears the squares in your unobtrusive life power channel. It is one of the
counteractants for lethargy. Long story short, it has got all fixings to make you concentrate better!
Bhastrika pranayama

Have you felt sluggish in any event, when you needed to remain alert and finish work? Bhastrika pranayama
can assist you with warding off rest for some time. Further, by expanding your mindfulness, this breathing
strategy lets you concentrate better.

Similarly as the air is blown through a roar makes fire sparkle more, the Bellow breath empowers your brain. As
we take in, the mind is tenderly compacted and when we breathe out it gets loose. This gives a back rub like
impact on the mind.

Brahma Mudra

Mudras are essentially hand motions that help you to make changes to the progression of life power in the
body. Keeping the hands still in a mudra or a seal makes tranquility of the psyche too. This prompts better core
interest.

Every mudra makes the prana stream in a specific segment of the body. Brahma mudra is one more pressure
buster and is known to loosen up the resources of the psyche. Despite the fact that it is an unwinding strategy,
the impact of applying this seal is an improved fixation.

Jawline Mudra or Gyaan Mudra

„Jawline‟ means awareness and when you apply Chin mudra, you experience serenity. Nerve endings are
known to have centrality in the progression of prana. In this seal, we cut off progression of unpretentious
essential vitality by contacting the tip of the forefinger with its partner in the thumb. This calms the nerves in our
body and right away loosens up the psyche. No big surprise the final product is the much-wanted mindfulness
and focal point of psyche.

Absence of activity, odd dozing examples, and helpless food propensities can likewise be the reason for center
related issues. While yoga gets the daily practice in the groove again and places the body fit as a fiddle, one
should likewise chip away at improving their food propensities. Ayurveda is an old Indian science that can
assist you with settling on appropriate eating routine decisions.

With an ordinary act of yoga and an ayurvedic diet, one can accomplish better concentration and upgrade the
personal satisfaction.

It would be a smart thought to connect all the above practices to the Sudarshan Kriya (SKY) which is the
establishment of The Art of Living “Bliss Program.” Incorporating a straightforward method of utilizing our
breath to deal with our feelings and sentiments, the Sudarshan Kriya causes us lessen our feelings of anxiety
and get ourselves off the enthusiastic thrill ride we accidentally put ourselves on. We can‟t change the world,
yet we can improve ourselves -.

Yoga for stress management

Yoga for spiritual development

Different Ailments and yogas

Hasthamudras
 Asanas Exercise and
Overall Fitness
Meditation Vagus Nerve
Yoga Pranayama Neuroplasticity

Lifestyle Healthy Habits

Values Positivity

Aspects Attributes How to Cultivate the Aspects?

Physical Health (of the body) -Proper Sleep
-Healthy Food Habits
-No Alcohol or Tobacco
-Exercise
Emotional Mood, Emotions -Therapy (through Yoga)
-Meditation
-Healthy Food Habits
Social Friends, Family, Community and -Involvement in local community and family
Society relations (more intimate)
-Positive Vibes for all in all circumstances
-Walk away from relationships that adversely
affect health
Spiritual Connect Jeevatma with Parmatma -Intimate relation with Nature
as well dwell in Soul Consciousness -Yoga and Meditation
-Japa
Mental -Cognitive abilities that affect how -Learn Cognitive Abilities through Yoga and
brain functions Meditation
-Different from mood and emotions -Consume foods that are high in Antioxidants
and Omega-3 Fatty Acids
-Meditation
 Asana and its Main Benefits Posture (Illustration)
Surya Namaskar
-Promotes Balance and Digestion
-Improves Blood Circulation to Various Parts
-Provides Strength to Limbs, Muscles
-Benefits Endocrine System
-Reduces Stress
Padmasana
-Increases Focus of Mind and Concentration
-Straitens Body Posture
-Preserve Vital Fluids in the Body and Prevents
Abdominal Diseases
-Provides Peace and a Beneficial Pose for Meditation
Tadasana
- Provides Strength And Expansion to the Lungs,
Vertebral Column and Heart.
-This is the Best Exercise to Increase the Height
-Cures Indigestion
Charkasana
-Stimulates the thyroid and pituitary glands.
-Good for infertility, asthma and osteoporosis.
-Strengthens Liver, Pancreas and Kidney.
-Increases Energy and Counters Depression.
Vakrasana
-Increases the elasticity of the spine and tones the
spinal nerve.
-Regulates the secretion of digestive juices, useful for
different digestive disorders.
-Stretches Muscles and Relieves Stiffness of Vertibrae
 Sasankasana
-Relaxing posture.
-Tones the pelvic muscles
-Stimulates and Massages Abdominal Muscles
Vajrasana
-Cures indigestion, acidity, gas formation and constipation, increases
digestion process.
-Beneficial in urinary problems, Relieves Back Pain, Obesity and Urinary
Problems. Useful in Arthritis.
Salabhasana
-Cures Varicose Veins and Hemorrhoids and Cervical Spodylytis.
-Useful in Problems Related to Ears, Nose and Throat.
-Beneficial for Lower Spine Disorder, Backache
Mayurasana
-Removes toxins and detoxifies your body. Improves Digestive System
-Beneficial in piles and diabetic conditions
-Strengthens Wrist, Elbows, Spine Shoulders
Sirasasana
-Improves the Blood Flow to the Eyes. Stress Reliever. Arms
Strengthens
-Increases the Level Of Hemoglobin in Blood.
-Improves Digestion and Excretory System.
 Makrasana
-Beneficial in All Spine Related Problems, Slip Disc, Spondylitis,
Cervical.
-This Pose is Best for Relaxing after Doing Other Asanas.
-Useful in Asthma, Knee Pain.

Savasana
-Savasana is Easy to Do and Best Relaxation Process for High Blood
Pressure, Heart Diseases, Stress, Insomnia and Depression.
Increase the Concentration Power, and Thinking Power.
-Performing This Pose after Other Asanas Relieves The Tiredness of
Body in A Very Short Time.
Dhanurasana
-Strengthens Back and Abdomen, Reduces Belly Fat, Energizes.
-Improves Stomach Disorder and Expands Thoracic Region.

Bhujangasana
- Stretches Muscles in the Shoulders, Chest and Abdomen.
-Decreases Stiffness of Lower Back, and Strengthens Arms and
Shoulders. Helps in Anxiety, Stress and Depression. Cures Asthma.
-Stimulates Abdominal Organs, Strengthens Spinal Cord.
Halasana
- Reduce Both Belly and Body Fat. Improves Memory Power.
- Controls Diabetes, Obesity, Constipation, Stomach Disorder,
Blood Pressure and Menstrual Disorders.
-Imparts Memory Power. Makes One Elastic and Flexible.
 Mudra Name and Benefits Illustrations Mudra Name and Benefits Illustrations
Jnana Mudra Akasha Mudra
Concentration, Memory, Balances the space inside the
Decision Making Ability, body. Strengthens heart
Reduces Laziness, Frequent muscles, bones and improves
Head Ache And Sleeplessness. hearing.
Pritvi Mudra Varuna Mudra
Excretion becomes normal and Balances body’s water content
body weight becomes in improves blood circulation.
proportional to height. Mind Cures dry skin, dry cough,
becomes calm and peaceful burning eyes and skin diseases.
and removes the lethargy. Fosters Consciousness.
Vyana Mudra Apana Mudra
Controls blood pressure, Improves digestion, eye sight,
improves the blood circulation hearing and excretion. Cures
and reduces fatigue and diabetics.
insomnia
Prana Mudra Yoni Mudra
Vitalizes and invigorates whole Benefits women. Reduces pain
body. Improves eye sight. and discomfort during period.
Remedies leg pain and leg Removes problems associated
muscle pull. with menopause.
 Vayu Mudra Sunya Mudra
Remedies arthritis, gas problem, Ear pain is reduced. Hearing
body ache, bulged stomach, ability improves. Speech clarity
improves the concentration and improves, and reduces
beneficial before the meditation. stammering.
Surya Mudra Jalodara Nashaka Mudra
Reduces body fat. To be done while Beneficial for urinary problem.
walking. Reduces phlegm in the Also, reduces phlegm, cold and
body- asthma, pneumonia, and sore throats.
sinus.
Linga Mudra Shanka Mudra
Improves performance of hands, Improves the thyroid and pineal
throat, neck, heart, pituitary and glands. Good for the functioning
thyroid glands. Cures cough, sinus, of heart, intestine, kidney.
cold, pneumonia, asthma and TB. Improves digestion and removes
Beneficial for women having tonsil problem. Voice Becomes
period. soft and sweet.
Sahaja Shanka Mudra Surabhi Mudra
Energises 10 nadis and invigorates Body cools very quickly. Mind
the whole body. Good for people becomes peaceful and light,
with piles problem. Enables to decisiveness increases.
perceive subtle things.
Hridaya Mudra Anjali Mudra
Saves life in case of heart attack. 5 tatvas get harmonized.
Rectifies heart palpitations. Cures Strength rises. Cures headache.
stomach ache, acidity and Imparts peace, harmony and
constipation problems. politeness.