Yoga As a Form of Excercise

For decades, aerobic exercise—the type that raises your heart and breathing rates, such as running or cycling—has been touted by scientists as the gold standard in terms of the number of health benefits it brings. More energy, improved mood, lower risk of heart disease and certain cancers, better sleep, better thinking, better sex, and on and on. But as it turns out, there may be another form of exercise that does even more for you: yoga. And weight control may be at the top of its long list of yoga benefits.
In 2010, researchers at the University of Maryland School of Nursing published a comparative analysis of 81 studies that examined yoga's health benefits and the health benefits of aerobic exercise. The researchers found yoga to be especially effective at reducing stress. This may not be news to those who practice yoga, but even die-hard enthusiasts will be surprised at the number of other health benefits yoga can confer—often to a larger degree than aerobic exercise. The researchers found that yoga outperformed aerobic exercise at improving balance, flexibility, strength, pain levels among seniors, menopausal symptoms, daily energy level, and social and occupation functioning, among other health parameters.


Yoga is a valid exercise choice. What is clear from this analysis is that yoga should no longer be seen as something even remotely "fringes," or even as something that’s only good for improving flexibility. Rather, this research makes it clear that yoga deserves a permanent place at the health and fitness table, alongside other forms of exercise that may be more familiar to most people. To put it another way, if you like yoga, don't feel like you're missing out if you're not also putting in time on the treadmill or exercise bike. “Yoga seems to be able to provide many of the physical benefits of exercise—and then some,” says Ross.It behaves as both exercise and meditation.

Be Healthy, Elegant and Relaxed?

The right way to reach this condition is yoga. "Sure, there are many another different ways", - you've thought. But the distinctive feature of yoga is the one way to become healthy both psychical and physical.

Pay attention to Madonna and another famous or not famous people who are practicing yoga. What can be told about all of them regardless of their degree of fame? They are healthy, good-looking, strong, have a high capacity for work and harmonium perception of the world. These people are nice to be associated with. Practice yoga and join them!

Advantages of yoga

 Yoga teaches you to hold back your body.

 It helps you to create a correct posture and achieve a flexibility and slenderness of your body.

 Yoga practice lowers the degree of a stress' hormone. It also prevents calcium from accumulation in bones, therefore saves you from osteoporosis, or, at least, postpones its origin.

 Yoga assists you in giving up pernicious habits as well as helps you against a stress and an overweight.

 Yoga teaches you relax and forget about your problems.

 During the yoga practice your pressure is getting low, pulse frequency and breathes becomes rare and slow.

All these results will be achieved on condition that you practice yoga regularly.

There's no need in special equipment. All that you need is a comfortable jumpsuit.

I questioned my friend who works at home air conditioner repair company: "What are the main advantages of free yoga practice?"

The main yoga principle is the realization that yoga is a system of knowledge and doesn't require a reward; it's a wisdom that isn't a belonging of somebody; it's a part of the inner world. Just not each of us can open this wisdom.

Yoga is the giant gift for us.

There are many centers today that are completely free of charge. Sponsors probably were found who took all the expenses upon themselves. But in case there aren't any sponsors, be prepare to pay for the premises, cleaning and other similar expenses.

To sign up for free yoga practice you can at many different centers. For example, Moscow schools of yoga: "Anandasvami", "Prana" and so on.

Free yoga practice help interested persons learn to use Oriental creed, to become healthier, stronger, more enduring without any expanses or investments.

Many people can recognize that they have problems with health, however not every can tell you that he has psychological problems. For some reason people think that they just all right and at the same time suffer from conflict in the family, at work and have to endure the constant lack of money. However, they have no problems. Nonsense.

However, people that can recognize at least to themselves that there are problems which must be solved, will take steps to solve them and come to the free yoga that will help a person to bring order in the soul and restore peace of mind. Best help to solve psychological problems is meditation, in a quiet room, calm atmosphere, by turning on quiet, contemplate music. At this time, the person gets rid of all his tormented thoughts and experiences.
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Types Of Yoga Postures

It is believed by ancient yogis that for man to harmonize with the environment and himself, he has to unite the spirit, mind and body, and for all of it to be united, there must be balance in the physical, emotional and spiritual aspect of life. The way to maintain and achieve this balance is through meditation, breathing, and yoga postures. Thus, both the body and the mind are used when practicing yoga exercises, as it requires perseverance and willpower to be able to perform each of the yoga asanas. Regular practice of the yoga positions can result in plenty of benefits, including stimulation of the internal organs and improving blood circulation. Yoga stretches provide benefits to the mind and body and bring about balanced energy flow. This is especially helpful for women who are in the menopause transition or currently in menopause.

The different types of yoga poses serve various purposes and include levels of difficulty in different ranges. Some of the yoga poses provide more benefits than others.

Arm balance Poses: Arm balance poses help strengthen the core and arms. These poses will involve either supporting your whole body with your arms or just your upper body. Some of the arm balance poses include Dandasana, Chaturanga Dandasana , Vasisthasana , Bakasana , Astavakrasana , and Pincha Mayurasana .

Backbend Poses: There are many ways in which the back bend poses can be practiced. Poses like Dhanurasana  begin with the student on the stomach and builds back flexibility and leg strength. Students perform Natarajasana  from a standing position to improve balance as well as flexibility. Some other backbends include Setu Bandha Sarvangasana , Bhujangasana , Ardha Bhekasana , Kapotasana  translated into the King Pigeon Pose and Urdhva Dhanurasana .

Bandha Poses: While there are many yoga band ha poses, the most common ones are Jalandhara Bandha , Uddiyana Bandha , and Mula Bandha . Each band ha is considered a lock, which closes a certain part inside the body. These locks are made use of in various asanas and pranayamas to energize, cleanse and stimulate the organs. When all the three locks or the three bhandas are simultaneously activated, it is known as the great lock or maha band ha.

Core Poses: Core poses are yoga poses that strengthen your abs and core. Some of the core poses include Marjaryasana , Bakasana , Ananda Balasana , Bhujapidasana , Anantasana  and Paripurna Navasana.

Forward Bend Poses: Forward bend poses help strengthen the organs of the abdomen and stretch the hamstrings and back muscles. Some of the forward bend poses include Adho Mukha Svanasana , Uttana Shishosana , Parsvottonasana  Marichyasana , Ardha Uttanasana  and Prasarita Padottanasana .

Inversion Poses: Inversions are known to be effective in cleaning the circulatory system, stimulating the glands, and reducing fatigue. In a full inversion, you will need to bring your feet over your head like in Sirsasana  and Sarvangasana . These inversions help build core strength and endurance. Yoga poses like Uttanasana and Setu Bandha Sarvangasana  are half inversions.

Meditation Poses: Using meditation poses for meditation is considered to be better than lying down. This is because it reduces the chances of you going to sleep.  Some of the meditation poses include Padmasana , Ardha Padmasana, Egyptian Pose, and Burmese Pose.

Pranayama Poses: Pranayamas are effective in bringing about good health through the process of breathing. The pranayama exercises improve breathing technique from rapid and shallow breathing to a healthy duration of breathing. Some of the good pranayama poses you can practice the breathing exercises on are Sukhasana , Ardha Padmasana and Padmasana .

Restorative Poses: The aim of the restorative poses is to bring about relaxation. Some of the restorative poses are Balasana , Viparita Karani , and Savasana .

Seated & Twist Poses: Seated and twist poses are effective in increasing the flexibility of the spine. Deep twists are also known for their detoxifying and cleansing benefits. Some of the seated and twist poses are Bharadvajasana , Gomukhasana  and Agnistambhasana. 

Standing Poses: Standing poses help increase flexibility and strength. They can also increase your awareness of body posture and energize your body. Some of the standing poses include Tadasana , Trikonasana  and Uttanasana .

What are the seated yoga poses?

Seated poses can be extremely basic and extremely advanced as well. The easy pose as the name suggests is an example of yoga seated pose that is easy to achieve. Beginner seated yoga poses are used to improve posture and to encourage students to focus on breathing exercises. The collection of yoga seated poses marichyasana 1, 2 and 3 are variations of one of the advanced poses of yoga that involves a seating pose. This pose should only be attempted by someone who has a fair degree of flexibility as well as a good amount of control over his or her movements.

What is benefits of Sarvangasana?

Sarvangasana (Shoulder Stand) is sometimes called the queen of poses and provides benefits to the mind, body and soul. The literal meaning of Sarvangasana is a 'posture for all body parts'. The working of these inverted postures is by causing the effects of gravity to become reversed on certain parts of the body. The benefits of Sarvangasana include improving the circulation of blood and improving the efficiency of the thyroid, heart, and lungs. Practicing Sarvangasana for weight loss can be effective as it helps in regulating the thyroid gland, which if defective, can bring about weight problems. However, women who are menstruating should avoid practicing this posture.

Why do I need to do a warm up before starting yoga?

Before starting your yoga routine or any exercise for that matter, it is important that you first perform some warm up exercises to loosen the muscles. Performing a warm up before your session will prepare you physically for the yoga poses you will need to perform. If you start directly with the exercise there is a possibility of incurring some injury. There are many warm up poses you can find on the Internet that can help loosen stiff muscles and reduce the chances of injury. For beginners, yoga poses that are taken should be easy to perform and not too strenuous. Following some yoga tips can help you get the most out of your session.

Which Yoga Asana will help for premature ejaculation?

Practicing yoga can be an effective method you can make use of to help with premature ejaculation. Some of the postures of yoga for premature ejaculation are Dhanurasana , Halasana , Mayurasana , and Bhujangasana . These postures also help in dealing with stress and anxiety, which are among the main contributors to premature ejaculation. Practicing yoga for diabetes can help reduce blood pressure and blood sugar levels. Some of the effective yoga asanas for diabetes are Adho Mukha Svanasana , Trikonasana , and Matsyasana . It is also important that you combine these postures with a proper diet.

What are the most advanced yoga poses and sequences?

There are many postures in yoga, and although all of them are beneficial, some are more challenging than others. There are some easy poses that can be practiced by beginners, and there are advanced yoga poses that should be done by practitioners with enough experience. Before coming to the advanced yoga postures, it is important that you first perfect the beginner poses. Some of the most advanced yoga poses include Bakasana , Garudasana , and Tittibhasana . It is recommended that you perform the advanced yoga sequence first in front of an instructor to get the proper technique.

Yoga and Meditation

Meditation is one of the Five Principles of Yoga. It is the practice by which there is constant observation of the mind. It requires you to focus your mind at one point and make your mind still in order to perceive the 'self'. Through the practice of Meditation, you will achieve a greater sense of purpose and strength of will. It also helps you achieve a clearer mind, improve your concentration, and discover the wisdom and tranquility within you. Know the basics of Meditation and learn the different Meditation Exercises and Techniques in the following sections:

What is Meditation?
In this section, know what Meditation is, get familiar with its essential aspects, and learn what makes it different from other forms of relaxation or related practice.
Meditation - How it Works?
Meditation is an important tool in achieving mental clarity and health. Learn how Meditation works and know the various health benefits brought about by Meditating.
Meditation Poses
There are many Meditation Poses that you can practice. Learn how to perform the Full Lotus Posture, Half Lotus Pose, Burmese Pose, and the Egyptian Pose.
Meditation - Main Principles
A set of guidelines was formulated to help people understand the different aspects of Meditation. In this section, take a look at the main Principles of Meditation.
Meditation - Benefits of Meditation
Meditation can contribute to the psychological and physiological well-being of an individual. It can also help you in having a positive outlook in life. Learn the various health benefits of Meditation.
Meditation - Types
Meditating can be done in various ways depending on your goal/s. This section covers the basic Types of Meditation. Practice what suits your needs.
Meditation - Tratak, Yantra, and OM
Tratak or steady gazing is an excellent concentration exercise. Learn how to do the Tratak technique and know the different diagrams and symbols used in that practice.
Meditation Exercises
Meditation involves a lot of exercises, poses, and techniques. Learn the different Meditation Exercises and practice the one which suits you best.
Meditation - Types of Mantra
Mantra is a profound and practical method of self-awakening, opening and self-transcendence. Know more about Mantra and learn the different Mantra Types.

  1.     Zen Meditation
This involves sitting just as Buddha did when he achieved enlightenment and at the same time being aware of everything that is happening to oneself and to his or her surroundings. 

  2. Taoist Meditation
Taoist Meditation involves calming the mind and body to the highest degree possible. It is a useful way of releasing stress from daily life. Know more about Taoist Meditation in this section. 

  3. Japa Meditation
Japa Meditation is the form of Meditation in which you recite a word or phrase repetitively, also known as mantra. Its aim is to help you focus your thoughts on the word or phrase that you uttered. 

  4. Alpha Meditation
Alpha Meditation, which activates the power of the subconscious, allows individuals to reach the alpha level of consciousness, which is the ultimate seat of mental relaxation. 

  5. Circadian Meditation
Circadian Meditation plays a big role in improving our sleep and will help us alternate the asleep and awake states in an optimum manner, relax, and conduct everyday activities effectively. 

  6. Merkaba Meditation
Merkaba Meditation is a way to balance the polarity of life, to reach oneness. It is a powerfully healing, gentle Meditation which teaches one to breathe from the heart and connect to the heart energy. 

  7. Sahaj Marg
Sahaj Marg or Natural Path is a Meditation system based on Raja Yoga. It is a practice which is simplified and modified to adapt to man’s present life to achieve inner perfection. 


  8. Bible Meditation
The words found on the Scriptures will be empty without the proper understanding of the messages that they convey. This is where the act of meditating comes in. 


  9. Catholic Meditation
Catholic Meditation is very different from other forms of Meditation. Instead of “quieting the mind” or removing too many thoughts in our heads, we meditate in the form of a prayer. 

 10. Pyramid Meditation
Pyramid Meditation is a form of Meditation done inside, or underneath, a pyramid. Beyond the deceptively simple surface is the almost mystical basis of this particular type of Meditation. 

 11. Color Meditation
There are ways to achieve a sense of peace, taking into consideration the fast-paced and action-oriented lifestyle we have today. One of these methods is called Color Meditation. 


We hope that the different techniques we presented in this section will help you get into a deeper understanding of Meditation and also facilitate your practice of it. There are still other aspects of Meditation that you might like to get into. You may find them in the other portions of this website. Feel free to browse the pages and read the articles.

Yoga To Ease Your Back Pain

A Young or Women sat comfortably in physical therphy office, Her face
seem to be pain. I heard stretching would help her Lower Back Pain.
But after a few weeks of daily stretching, her pain got more worse,
then the question is what she has done wrong.

With further questioning, her whole story came out, She had experienced intermittent lower back pain for two years before starting the stretching program she remembered from a P.E. class—a sequence consisting primarily of various leg stretches performed sitting on the floor, bending over her legs, and reaching for her toes. When the back pain became worse and was further complicated by severe hip and leg pain, she consulted her physician, who diagnosed her problem as a bulging disc in her lumbar spine.

As a physical therapist, I have heard this unfortunate story many times. Sitting forward bends are probably the best-known leg stretches, and are therefore likely to be included in a beginning stretch routine, whether in a public yoga or aerobics class, or in a book or video. Surprisingly, there seems to be widespread misunderstanding about the role of stretching in the care of back problems. And the irony is that certain types of stretching can actually worsen some back problems.

A yoga practice with too much emphasis on aggressive forward bending can be risky, particularly if the student has tight hamstrings and a flattened curve in the lower back. A well-constructed yoga routine, however, can be an ideal way to learn to stretch without creating or exacerbating back pain, and a chance to practice good alignment and movement patterns which help protect the back from injury.

Under Pressure

To understand how stretching can improve or aggravate disc problems, let's look at how a disc works and how it gets damaged. Intervertebral discs function as shock absorbers, cushioning the brain from jarring as we walk, run, and jump. Each disc consists of two parts: the inner disc, the nucleus pulposus, made of a shock-absorbing gel-like substance, and the annulus fibrosis, the rings of ligament that surround and support the center.

A normal lumbar spine has a mild curve forward, and in this position, weight is evenly distributed throughout each disc. During toe-touching, the lower back flexes, losing its normal curve, and more weight is put on the front of the discs. The gel-like centers get pushed backward, into the now stretching support ligaments. While this can happen during forward bending even if a person tends to have excessive lumbar curve ("swayback"), it is especially problematic if the spine has lost the normal curve and become flattened.

With repetition, or if great force is applied as in heavy lifting, the ligaments weaken and may "bulge" like a bubble in the wall of a tire. Or the ligaments may tear, allowing the gel-like inner disc to leak out, resulting in a herniated disc. The bulging or herniated disc may cause lower back pain or, if it is pressing on an adjacent nerve, pain can be referred into the hip and leg. Bulging and herniated discs may be treated conservatively, with physical therapy, exercise, and other noninvasive treatments, but a badly herniated disc is a serious medical problem which may require surgery and a lengthy recovery period.

While heavy lifting is a well-known cause of back injuries, disc damage is just as frequently caused by the smaller but repetitious forward-bending movements we make during daily activities at work and at home. For most of us, half of our body weight is above the waist. Just as a child "weighs more" as he or she slides away from the center to sit at the end of a teeter-totter, our own upper body weight exerts greater force at the disc as we bend farther forward. This tremendous force on the disc, added to the strain on the supporting ligaments, sets the stage for damage.

In our society, opportunities abound for repetitive forward bending: child care, yardwork, housework, shopping. Even sedentary work may exert strain on the lower back; for example, someone bending and twisting from a sitting position to lift a heavy object out of a bottom desk drawer. The greater the weight being lifted (and the weight of one's own body), the greater the pressure on the disc.

Forward bending activities, especially combined with lifting, are also the most common cause of back "strain." While much less serious than disc injuries, back strain is responsible for most of our lower back pain, including the Monday morning ache after weekend gardening.

How Are Your Hamstrings?

Repetitive forward bending may also occur in exercise routines, including yoga. These routines can be particularly risky for people with tight hamstrings, the muscles extending from hip to knee on the back of the thigh that receive much of the stretch in forward bends. The hamstrings attach to the sitting bones—the two large bones at the base of the buttocks (called the ischial tuberosities). In a sitting forward bend, the pull of tight hamstrings keeps the pelvis from rotating forward over the legs. In fact, tight hamstrings encourage the pelvis to rotate backward, in a position called "posterior tilt." If your pelvis is held in a posterior tilt and you reach toward your toes, all the forward movement occurs by hinging through the lower back.

Doing a series of sitting forward bends, then, can put prolonged or repetitive strain on the disc, causing or contributing to disc bulging or herniation. Ironically, the people who most need to stretch their hamstrings, to help improve posture and movement patterns, are most at risk for injuring their backs practicing forward bends.

Tight hamstrings affect posture and the health of the lower back by exerting a constant pull on the sitting bones, tipping the pelvis posteriorly and flattening the normal curve of the lumbar spine. Overly strong or tight abdominal muscles may also contribute to a habitually flattened lower back. Tight abdominal muscles pull up on the pubic bones, again contributing to posterior tilt, especially if combined with tight hamstrings. They also pull down on the front rib cage, contributing to forward-slumped posture. This posture, with posterior-tipped pelvis and forward-slumped trunk, puts chronic strain not only on the discs, but also on the lower back muscles.

Many who suffer from lower back pain have heard or read that strong abdominals are the key to pain relief. It is true that the abdominals are important support muscles for the lower back, especially for problems like arthritis and swayback.

Problems arise, however, when the abdominals are strengthened with regular exercises like sit-ups or crunches, but the back extensors—the long muscles running parallel to the spine that support it and maintain and increase the normal lower back curve—are ignored.

Over time, a muscle imbalance develops: The abdominals become stronger and tighter, while the back becomes relatively weaker and overstretched. Unfortunately, many current exercise routines emphasize several types of abdominal strengthening, and a series of sitting forward bends to stretch the legs. The end result of years of this type of exercise will be a rounded, slumped posture with a weak and vulnerable lower back.

When faced with challenging poses, students are likely to fall back on familiar positions and muscle patterns. If your usual posture is rounded forward, with a flattened lower back, posterior-tilted pelvis, and tight hamstrings, you are at risk for back injury in forward bends and need to take special care as you prepare to practice them. Your goal is to be able to stretch the hamstrings without a posterior tilt of the pelvis.

To check your readiness, lie on your back with one leg stretched out flat on the floor. Stretch the other leg up to the ceiling with a straight knee. Look in a mirror or have someone else check to see if you can bring the leg to vertical, perpendicular to the floor.

If you can't get to vertical, your pelvis will be posteriorly tilted in a sitting forward bend, and it's possible that you would strain your back muscles or injure a disc if you reached for your toes. You should avoid sitting forward bends, especially if you have a history of lower back pain or injury, until you can stretch your leg straight up to 90 degrees or more. If you are in a class where forward bends are being taught, you can always substitute some simple leg and hip stretches like  (Reclining Big Toe Pose) (Reclining Bound Angle Pose).

YOGA FOR BEGINNERS

Are you a beginner to yoga, wondering how to get started with the practice? Here are a few quick tips to make your journey simple and enjoyable.

1 Learn yoga under guidance: It is best to start learning the yoga practice under the guidance of a qualified yoga teacher who can lead you through the correct way of doing each technique. This would help you learn yoga postures properly and avoid possible injuries. Some of the philosophies or techniques taught in yoga may be new. It is a good idea to keep an open mind as it will help broaden and enhance your yoga experience.

2 Consult a doctor and inform the yoga teacher: If you have a medical condition, inform your yoga instructor prior to the commencement of the training. It will help the teacher customize your yoga posture practice.

3 Keep the yoga wear simple: Wear comfortable clothing while going for the yoga class or when practicing yoga at home. Also, avoid wearing belts or excessive jewelry as it could get in the way of yoga practice.

4 Set the morning alarm: Although it is best to practice yoga postures early morning, if it doesn't happen, don’t let it be an excuse to not practice yoga at all! You can do it any time of the day as per convenience.

5 Practice yoga on a light stomach: It is advised to practice on an empty stomach or at least 2-3 hours after your last meal.

6 Warm-up before practicing yoga postures: Sukshma Vyayam or gentle warm-up exercises help loosen up the body and prepare it for the yoga postures coming ahead. 

7 Smile throughout the yoga practice: See the difference for yourself. Keeping a gentle smile relaxes the body and mind and helps enjoy the yoga postures much more. 


8 Be steady and comfortable in the yoga posture: The ancient yogic text, Patanjali Yoga Sutra, defines yoga posture (asana) as Sthira Sukham Asanam. Do only as much as you comfortably can and then just stretch a bit more (to improve body flexibility). Use the breath as a reference point, when it is light and long, then the muscles begin to relax, but when it is jagged or uneven, it means you have over-exerted. Going slightly beyond your comfort zone will keep the yoga practice interesting and will add a spark of challenge as you progress and adopt new postures.

9 Your yoga posture is unique just like you: Wherever you are in the yogic posture, that is fine for you. Avoid comparing yourself to other students in the yoga class. Remember that each body type is unique and different people are at different levels of expertise. Some might easily perform a particular asana, while the others may need a little more time and practice to get there. Therefore, don't feel pressurized and exert yourself.
Do not be alarmed if you experience some soreness in the muscles during the initial days of the practice. But if there is any pain, inform your instructor immediately.

10 Are you consolidating the energy produced? As you complete yoga posture practice, don't be in a great hurry to get up and start moving about with the tasks lined up for the day. It is a good idea to lie down in Yoga Nidra for a few minutes, as it helps cool down the body and consolidate the energy produced through yoga posture practice. Yoga Nidra is also beneficial in completely relaxing the mind and body after the yoga workout.

11 Drink up: A lot of toxins are released in our system during yoga and meditation. Drink at least three litres of water every day to help flush toxins out.

12 Be regular with your yoga practice and have patience: Yoga, as any other discipline (learning an instrument or a sport) cannot create magic overnight.
You will be able to experience its subtler and deeper benefits only by practicing yoga regularly over a period of time. Yoga encompasses yoga postures, timeless ancient philosophy, pranayamas (breathing techniques) and meditations, which take you beyond the body level, offering a deeper spiritual experience.

So give yourself that time and be patient. The rewards of regular practice will unfold in ways you could not imagine before. Happy practicing, yogis!

If you’re looking for a holistic experience of yoga, contact your nearest Yoga center and find out about Sri Sri Yoga classes.

SHANMUKI MUDRA

SHANMUKI MUDRA  Shawn means six and mukha means the mouth. Sanmukha is the name of the six headed god of war, also known as Kartikeya. Mudra means a seal or closing up.

The posture is also called Parangmukhi Mudra (facing inwards), Sambhavi Mudra (Sambhu is a name of Siva, father of Kartikeya/kumara swamy/aayappa swamy. Hence, Sambhava is the progeny of Siva), also as YoniMudra. Yoni means the womb, the source. The mudra is so called because the aspirant looks within himself to find the very source of his being.

Technique:-

Sit in Padmasana. Keep the spine erect and the head level.

How to do: Adopt sidhasana pose with both ears closed with the thumbs,both eyes with the index fingers,both nostrils with the middle fingers,and the mouth with ring and small fingers.Inhale and retain the breath.Repeat om and concentrate on Ajna chakra(between the eye-brows).Perform mula bandha and feel that kundalini shakti is ascending the sushuma ans feel that kundalini shakti is ascending the sushumna,piercing the six chakras.Exhale and release the fingers.
This enables the yoga to enter deep into the heart,for the practice of profound meditation and japa.It awakens the sleeping kundalini and confers great powers to the body and mind.It bestows mental peace and serenity.

Effects:- 

The senses are turned inward and the rhythmic breathing calms the mind's wandering. This brings a feeling of inner peace and one hears the divine voice of his self within, 'look here! Look within! Not outside, for the source of all peace is within yourself.' The posture thus prepares the practitioner for the fifth stage of yoga, Pratyahara, where he attempts to free himself from the thralldom of the sense and to prevent them from running after their desires.

Some of the other asanas which also helps in Obsessive complsive disorder are Sirsasana; Sarvangasana; Paschimottanasana; Uttanasana; Bhastrika; Nadi Sodhana & Suryabhedana Pranayama without retention, Sanmukhi Mudra & Savasana.

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sahajoli mudra

vajroli and sahajoli should not be practised directly. First you must master kumbhaka, uddiyana bandha and siddhasana. A few asanas like vajrasana, supta vajrasana, shalabhasana and paschimottanasana should also be practised, because they place an automatic contraction on the genital region. When you practise paschimottanasana and hold it for several minutes, you prepare the body for uddiyana bandha. In siddhasana you press the perineum with the heel so that a slight contraction of mooladhara and vajra nadi takes place automatically. Sirshasana is most important because it circulates the blood in the brain.

contraction and release of the urinary passage in the female body to stimulate Swadhisthana chakra and promote brahmacharya. A favourite of mine! When coaching students whether it is Yoga or Personal Training pelvic floor health is always discussed. Both males and females get the Red Light District chat. Your pelvic floor health is paramount for vitality of sexual and sensual energy, creative power and visceral it keeps the organs in place and not caving to gravity. How is this spiritual I hear you ask? Your base chakra and sacral chakra make up the first two main chakras of the body. They are foundational in supporting the body and the upper chakras. So pelvic floor health does not only benefit the physical body but also the energetic body. The female version of this tantric technique is called Sahajoli Mudra and it involves the same muscle contraction as the male version (the urethra muscle).  In the male the testes will move slightly, while in the female the labia will move slightly when applying this mudra. Sahajoli is the parallel practice for females. Sahajoli is performed in siddha yoni asana. While retaining the breath, the vaginal muscles and urethra are contracted and drawn up. The contraction is the same as when you are trying to hold back from urinating. At this time the uterus, bladder and kidneys are also contracted.

Steps To Follow for Pratcise:-

 Learn that inside all of us we have a spiritual energy which loves us very much and is like our own mother.

 Take off your shoes and sit comfortably in a chair, with your feet flat on the ground, not touching each other.

 Put your left hand on your lap or leg with your palm facing up.

 Put your right hand on the left side of your heart, covering the pectoral.

 Take your right hand and place it one hand-width down, level with your solar-plexus but still on the left side of your chest.

 Take your right hand and place it one hand-width down, just above your hip.

 Move your right hand back up one hand-width, and say inside, full of belief, "Mother, I AM my own       Master!"

 Move your right hand back up one hand-width so it is level with your heart again, and say inside full of belief, "Mother I AM the Spirit!"

 Turn your head all the way to the right and place your right hand on the left side of your neck/shoulder and say inside, "Mother, I am guiltless."

 Put your right hand on your forehead, fingers together, and squeeze your temples (even if your fingers don't reach try to squeeze) Say sincerely from your heart, "Mother, I forgive everyone."

 We also ask forgiveness from the divine power.

 Now when you are ready take your right hand and put the center of your palm on very top of your head.

 Take down your hand and let it rest on your lap with the palm facing up.  

yoni mudra

The Yoni mudra can be described as a gesture that allows a person to get detached 

from the chaos of the outer existing world. Yoni means uterus or womb and this gesture is named 

the Yoni Mudra, because the person who practices it regularly has no external contact with the 

world, pretty much like a baby in the uterus.The yogis who practice this mudra visualize all 

their chakras. They also are in sync with their inner sounds. Scriptures state that after 

practicing the yoni mudra, right-handed people will hear the inner sounds in their right ear and 

left-handed people will hear the sounds in their left ear.The 5 fingers of the hands represent 

these 5 elements :

The Thumb symbolises the Fire
The Forefinger symbolises the Wind
The Middle finger symbolises the Ether
The Ring finger symbolises the Earth
The Little or small finger symbolises the Water

 How to practise yoni mudra:-

Cover your ears securely with your thumbs

Place your index fingers on your eyes, covering them Use both your middle fingers to pinch your nostrils

Press your lips together with your ring finger just above the top lip and your pinky below the lower lip


Breathe in and out slowly, relieving your clamp over the nostrils.

health benefits of yoni mudra :-Relaxation and rejuvenation of the mind. Stabilizing the nervous system

Maintaining a state of mental clarity and relaxation
Attaining spiritual calmness and mental development  
Sit comfortably in a chair or cross legged on the floor.
Close your eyes and take a few long deep inhalations and exhalations to relax.
Now take your thumbs on each hand and close off your ear canals.
Using the tips of your index fingers, lightly press them on your eyelids.
The middle fingers on each hand close off your nostrils.
The ring fingers on each hand rest on your upper lip
The little fingers on each hand rest under your lower lip.
Now begin to breathe through your nose and each time that you inhale, pinch the nose back closed with your middle fingers and then as you exhale, release the middle fingers. Continue to breathe, opening and closing your nostrils with each cycle of breath.
Once you are comfortable with this pattern of breathing and are able to perform it without thinking about it, draw your minds focus to your inner body’s workings and sounds.
If your mind starts to wander away from the focus on the body, acknowledge the thought and gently return to focusing on the sounds of the body.
Remain in Yoni Mudra Meditation for as long as you wish.

ASHVINI MUDRA

There are various spellings for this mudra:  ashvini, ashwini is a horse. It seems that the most common is the latter one. The meaning of ashwini mudra is a horse gesture or sign. It is not asana in the full sense, though the mudra is usually performed in padmasana or the lotus pose. Also it can be done in viparita karani, when practiced within the framework of kriya yoga.

How to perform:- First of all you need to take an asana or yoga pose. While the best pose for such practices is considered to be the lotus pose or padmasana, you can also do well with some simpler poses. For example, it can be siddhasana or vajrasana; you can even use sukhasana as an ashwini mudra asana.

Once you got into the posture, relax for a minute, breathing freely and deeply. Then inhale fully (especially filling the lower part of the lungs), hold your breath, and contract the anal sphincter muscles with a 1-2 seconds interval. For men there should be 4 contractions, and for women – 5. This is due to the differences between men and women physiology. These numbers designate the average quantity of anal muscles contractions required to push the prana from the pelvis to the head. Try to completely relax the anal muscles between the contractions.

Why you need doing this and what benefits you can get from this horse pose, I’ll describe later. Now we’ll be talking more on ashwini mudra breath and other details.

OK, you are holding your breath, and have made the required number of contractions; now, press your chin against the bottom of the neck, touch the palate with the tip of your tongue and start releasing your breathe (exhaling), then release the mudra, and after that slowly raise your head. The success in this practice comes when your feel like shivering wave goes through your body. This wave is actually the prana which has been stimulated by your practice. You can repeat it 3-5 times or as much as you want – just don’t overstress yourself, as the balance is the key to success in everything.

Ashwini Mudra Benefits:- The mudra works both externally and internally, or, in other words, on the level of the physical body and on the energy level.

In a physical plane the asana stimulates the abdomen and pelvis area including reproductive and digestive organs. This simple practice can help you get rid of constipation, deals with diseases of the rectum and hemorrhoids, and can improve your sexual health. Since it stimulates the prana flow toward the upper part of the body, it slows down the aging process and improves the health in general. It also makes your body more resistant to diseases if you practice this yoga mudra regularly.

On a more subtle level, it increases the awareness, makes your mind more peaceful, gives more energy, and can even improve your mood.

If you are thinking about doing ashwini mudra during pregnancy, then it is possible to some extent, but I cannot give you a clear advice here, since it may require the personal attendance and a conclusion of your doctor on your current condition.

Anyway, the practice of ashvini yoga mudra is simple, safe and very effective so there is no reason why you cannot do it or start learning this wonderful yoga technique.

 

vajroli mudra

Vajra is  or 'lightning'. Its the weapon of Lord Indra . Vajra in this context refers to the vajra nadi which governs the uro-genital system. It is the second innermost layer of sushumna nadi. Vajra nadi is the energy flow within the spine which governs the sexual systems of the body. In mundane life it is responsible for the sexual behaviour and this aspect has been termed 'libido' , 'orgone' Yogis. In tantric sadhana this energy is not suppressed but is awakened and redirected. OH mudras (vajroli, sahajoli and amaroli) are those which specifically sublimate sexual energy into ojas (vitality) and kundalini shakti.

According to the Shatkarma Sangraha there are seven practices of vajroli. The practice involves years of preparation which commences with the simple contraction of the uro-genital muscles and later the sucking up of liquids. Only after the sixth practice is perfected can the seventh be successfully attempted by the yogi.

That is the practice included in maithuna, yogic intercourse. Through this practice of vajroli the sexual energy, hormones and secretions are re-assimilated into the body. Its outcome is the union of the negative and positive poles of energy within one's own body.

 People have inherited a concept that these practices are unnatural or bad. Many commentators on the Hatha Yoga Pradipika avoid discussing these slokas, dismissing them as obscene practices indulged in by low-caste tantrics. Obviously they have an incorrect understanding of the practice. People have concocted the notion that spiritual life is separate from mundane life and the physical body because of past religious conditioning which has become perverted. These people must realise that spiritual life is not anti-sexual and sexual life is not anti-spiritual.

Of course, celibacy has its own rewards, but according to tantra it should arise spontaneously, not out of suppression. Spiritual life means developing awareness by applying the higher mind to the experiences of the body. Whatever we do should be a means to creating yoga in our being. Why should sexual life be excluded? According to this sloka sexual life can be elevated from the sensual to the spiritual plane if it is practised in a particular way, and for this vajroli mudra has been prescribed.

A person who has perfect control of the body and mind is a yogi in every situation. A person who gorges himself on food, for example, is just as 'obscene' as a person who indulges in uncontrollable sexual acts. Sexual life has three purposes, and this should be understood. For the tamasic person, it is progeny; for the rajasic person, it is pleasure; for a sattwic person, it is for enlightenment.

The desire to release semen is an instinctual urge experienced throughout nature, not only by humans. Therefore, there should be no guilt or shame associated with it. Animal consciousness is not the end stage in the evolutionary destiny for a human being. Man's potential for 'bliss' can be extended beyond the momentary experience which accompanies the release of semen. Semen and ova contain the evolutionary potential and if these can be controlled, not only the body but also the mind can be controlled.

Nature has provided the mechanism of seminal release, but although it is generally not known, nature has also provided a means to control this mechanism through various practices of hatha yoga. If the release of semen and ova can be controlled, a new range of experience dawns. Those experiences are also endowed by nature, even if only a few people have gained them. Therefore the techniques should not be considered to be against the natural order.

Although medical science has generally failed to acknowledge the fact, uncontrolled release of semen throughout life does contribute to premature deterioration of the vital capacities of the brain, overburdens the heart and depletes the nervous system. Actually it is a matter of degree and there is no limit to perfection. Many men die prematurely of physical and mental exhaustion with their dreams unfulfilled and their goals unattained. However, if the process of seminal release can be arrested, so that energy and spermatozoa do not escape through the generative organ but are redirected upwards into the higher brain centres, then a greater awakening can take place; a greater vision can be realised, and a greater vital power can be directed towards accomplishment in life.

According to the sloka, if vajroli is well practised, even in an otherwise free lifestyle, that yogi's attainments in life will be greater, and a greater source of vital and mental power becomes available to him. A few great yogis and masters had these experiences and have therefore instructed their disciples in the oli mudras and other hatha yoga techniques.

In mundane life the climax of sexual experience is the one time when the mind becomes completely void of its own accord, and consciousness beyond the body can be glimpsed. However, that experience is so short-lived because the energy is expressed through the lower energy centres. This energy which is normally lost can be used to awaken the dormant power of kundalini in mooladhara. If the sperm can be withheld the energy can be channelized through sushumna nadi and the central nervous system to the dormant areas of the brain and to the sleeping consciousness.

The sex act is the one means to totally concentrate and captivate the mind, but in tantra it should not be the ordinary experience. The experience has to be more than the gross or sensual one. Awareness and control have to be developed. The senses have to be developed. The senses have to be utilised, but only as the means of awakening the higher consciousness, not the animal consciousness, and for this vajroli mudra and various tantric rituals are to be perfected.

Vajroli mudra is an important practice today in kali yuga when man's ability and need to express himself in the material and sensual world is predominating. We have to act in the external world and simultaneously develop inner awareness. The purpose of life should be to attain a deeper and more fulfilling experience beyond the empirical sensory experience alone.

Man has four basic desires known as purushartha or chaturvarga, the first of which is karma or sensual gratification. This needs to be fulfilled to a certain extent but should not pull the consciousness down. It should be a means to accomplish a greater result.

Every action, including the sex act, should be directed towards realising the truth of existence. Then you are living a spiritual life. Spiritual life does not depend on living up to puritanical morality.

If you can follow such puritanical ideals and attain enlightenment, then practice them, but do not condemn others who cannot. The moment you create rigid ideals that the spiritual path has to be like this and cannot be like that you are limiting your own ability to have a total experience.

Spiritual unfoldment is the process of evolution. It can happen slowly through millions of years as the process of nature, or it can be accelerated through the practices of yoga. Vajroli mudra accelerates this rate of evolution. Practise of vajroli regulates the entire sexual system. Testosterone level and sperm production are influenced. Even if the yogi is a householder, he does not lose the semen. Therefore, whether one has sexual interactions or not, vajroli should be practised.

Way to Practise:- Sit in an easy pose(sukhasana) or in padmasana. Put palms upon thighs. Close your eyes and relax.

Steps:- Focus your attention on the sphincter muscles involved, near the pubic bone at the base of the lingam.

Inhale through the nose as you pull energy up the spine.

Hold the breath at the Third Eye (Ajna Chakra). Pull up the sexual organs by contracting the muscle you would use to stop the flow of urine and the lower abdomen muscles.

Continue to hold the breath as you relax and contract ten times.

On the tenth relaxation, exhale through the nose and experience sexual energy rising from the sex center to the brain (or whatever body part needs energy).

A man can make these muscles even stronger by adding more weight. Place a washcloth over the penis and lift that. Then make it a wet washcloth, which is heavier

CINMAYA MUDRA

cinmayamudra is sit comfortable sitting position, with the needle upright. Place . Fingers and thumbs together and extend the other 3 fingers out. Turn the palms.Upwards, and rest the backs of the hands onto the knees or thighs. In yoga cinmaya mudras Close the eyes and breathe naturally, through the nose. Try to maintain consciousness of each. Breath moving into and out of the nostrils for two or three minutes.
   Yoga mudras, or hand gestures, are specific postures for the hands performed during yoga or meditation. Mudras can aide the body in healing by channeling energy to specific areas or parts of the body, and energizing the mind or body connection. The benefits of yoga mudras can be seen when used on a regular basis. It is often helpful to perform mudras during pranayama. Pranayama, meaning “expansion of life force, refers to yogic breathing. Pranayama might be described as deliberate and deep breathing with the goal of using the breath to bring new energy into the body to stimulate physical and mental well-being. When used in conjunction, pranayama and mudra can have powerful effects on the body and mind.
Sit or lie in a comfortable position when practicing pranayama. Mudras should be held in relaxed positions, without strain or discomfort. The Vishnu Mudra can be used to alternate breaths through each nostril. Use the right hand o perform Vishnu. Place the tips of the forefinger and middle finger at the base of the thumb while leaving the last two fingers upright. Use the thumb to close one nostril, breath deeply filling up the belly and chest, then release the breath and use the ring finger to close the opposite nostril. Continue alternating breaths.
Practice Chin Mudra to ground the mind. Place hands on the knees or thighs, palms down. Place the tip of the forefinger and the tip of the thumb together, letting the other three fingers relax. The Jnana Mudra is very similar to Chin. The fingers are placed in the same position, but the hands should rest facing up, as opposed to down. Gnana can uplift the mind, giving a sense of spaciousness.