Posted in Yoga schools in rishikesh, yoga teacher training in india, yoga teacher training in rishikesh

5 Natural Allergy Cures you would Never Think to Try


Allergy season has been hitting us about two weeks earlier than normal for the past few years. The culprit? Climate change: Drier, warmer air is prompting trees to release their annoying pollen prematurely. Stay sniffle-free with 5 foods and herbs that will build your defenses.

red-onions
Red Onions
  1. Red Onions

The outer flesh of this aromatic bulb is high in quercetin (about 40 milligrams per onion), an antioxidant that has anti-inflammatory and antihistamine powers. It may work by reducing DNA damage and a number of histamines our bodies make in response to dust, pollen, and other allergens. Quercetin is also found in apples (7 mg per apple) and in red wine (two mg per glass). While every little bit counts, you will need to take a supplement to get the recommended 500 mg/day.

nettle-tea
Nettle Tea
  1. Nettle Tea and Extract

Extract from nettle, leafy herb, a thorny, can help protect mast cells by lessening their breach during an allergic backlash, according 
to a study in Phytotherapy Research. This means fewer chemicals like prostaglandins, cytokines, and histamines get spewed into your body 
to bring on nasty symptoms. 
You can take nettle as a capsule (500 mg/day), or drink a tea or tincture the extract in liquid mode.

astragalus
Astragalus
  1. Astragalus

This classical Chinese herb may help the body adapt to illness and stress with its anti-inflammatory, antiviral properties, and antibacterial. One study found that it helps reduce allergy symptoms. Try dried astragalus root in capsule form (about 1,500 mg/day) with your doctor’s grace, of course.

butterbur
Butterbur
  1. Butterbur

Extract from the roots and leaves of this shrub were found to be just as effective at fighting allergy manifestation as some over the counter antihistamines, according to researchers in Europe. Take 50 to 100 mg twice per day, recommend by Evangeline Lausier, MD, assistant professor of medicine at Duke University.

orange
Orange
  1. Oranges

This fruit can pack up to 100 milligrams of vitamin C, a powerful antioxidant, and antihistamine that can help block the chemicals that cause a runny nose, itchy eyes and swelling. Preliminary research suggests that allergy symptoms may increase when you eat high doses of vitamin C (up to 2,000 mg per day). “Try to drink several glasses of orange juice every day,” says Marianne Frieri, MD, chief of allergy and immunology at New York’s Nassau University Medical Center.

 

Author: Yogi Chetan Mahesh

Follow us on Facebook

Advertisements
Posted in Yoga School Rishikesh, Yoga schools in rishikesh, yoga teacher training in india, yoga teacher training in rishikesh

10 Reasons People have to Start Doing Yoga immediately


the main reasons because the people should practice yoga are:

Content
Main Reasons to Start Yoga Practice Immediately

1) Stress reliever: The main reason the stress is decreased in a yoga class is because the breathing control that you should manage. Also, the stretch helps to release the muscles were the stress is been accumulated. That helps the whole body including the brain to feel calmer.

2) Strength the body: There are several muscles, joints, and ligaments of the body that will increase their potency. Yoga has inverted poses, standing and sitting poses that work in specifics parts of the body to strengthen through the body weight.

 3) Increase the immune system: That usually happened when the stress is relieved from the body. The sympathetic system is the one that active the stress by the “flight and fight” response. This is the one that is turned off when practicing yoga. And then the parasympathetic system the one that is responsible for the relaxation is turned on. When the sympathetic system is on then the body by hormonal excretion will suppress off the immune system.

4) Help the muscular system: Because the breath is controlled and the muscles are warm up, there is more flow of oxygen into the blood stream and the muscles are getting contracted and stretching. Which helps to maintain firm and tone.

5) Helps to gain flexibility: The joints and the ligaments to stretch and the muscles to be the stretch too.

6) Help to strengths the skeletal system: The bones are getting more nutrients, as the blood stream has been invigorating by the movement and contraction of the muscles. Also, will helps to maintain the cartilages healthy by the stretching of the muscles.

7) Energize the body: When the heart rate increases the blood reach the whole body with more oxygen and bring more energy.

8) Detoxify: When you are sweating the body is excreting the salt and acids that were no longer need for the body.

9) Increase digestive system: There are special poses that help to give a massage to the internal organs to active them.

10) Helps to sleep problems: when you reduce the amount of stress in your body the body will feel more relax and stable.

 

Author: Yogi Chetan Mahesh

Follow Us on Facebook

Posted in yoga teacher training in india, yoga teacher training in rishikesh

How to yoga practice at home | Building a Home Sequence


Doing an open home yoga practice is a ritual for yoga practitioners. It is a fact when you actually learn to move at your own set speed, listen and respond to the body, and develop more speed and consistency in your yoga practice. Like getting a driving license and self-practicing enables you and gives you freedom to explore things. The freedom of getting behind the wheel for the first time can be overwhelming until you learn to operate the driving wheel and its tools, and are able to drive from one place to another.

Though practicing yoga at home sounds very easy but even experienced practitioners can be unsure when it comes to choosing poses for practice, and how can be done in a sequential order. This is the most effective and powerful tool used by experienced teachers at all times for teaching unique and transformative classes. Though, there are many other ways of doing sequencing in contemporary hatha yoga. Mastering the art of sequencing takes years of study, but learning some key basic points can help you start building the sequential order of yoga poses that you can then practice with full confidence at your home.

The best way of creating your own home sequence is to memorize and familiarize some basic patterns that can be modified or changed in different ways. In the upcoming pages, you will find the starting points for a well-shaped sequence made up of 8 poses namely- opening poses, standing poses, sun salutations, forward bends, backbends, inversions, twists and closing postures, ending with Corpse Pose (Savasana).

In the elementary sequence, these poses progress according to the strength and the amount of preparation required to do them. Each pose prepares your mind and body for the next one, which in turn make you feel that your yoga practice has a set beginning, mid-part and an end that makes it flow effortlessly from start to end. By following this approach, you will be able to create your own sequence that will make you warm and safe slowly, will build your core strength before going for challenging postures, and will then slowly bring you back to a quiet and relaxed pose in the end.

Consider the upcoming sample sequence as the starting point from where you can make changes in your practice according to your mood and requirements. You can change or modify poses in every category, and can make your practice long or short according to the time. Once you get the basic understanding of categories of different poses, you will start noticing their energetic effects on your body. After this, you can start your experimentation with creating your own sequences that will suit your body according to its requirement. It can either be focusing on a particular part of your body or working on a challenging pose to make it a bit easier to do.

Opening Poses

Why do them? The starting poses of a sequence awaken up our major muscles and provide a phase of transition from your busy daily schedule to a more internally focused one for your yoga practice.

The Method: Include a few physical movement that constantly warms your body, a breath-awareness component, and a contemplative element that assists you to direct your attention to what is happening inside your heart and mind. A simple way to do this is to start with some minutes of seated meditation.

Next, take some poses that slowly warm the major muscle groups of your body. Your practice puts a significant demand on your shoulders, spine, and hips, so it’s a good idea to incorporate 2 to 4 postures that gently wake up one or more of these regions. Since intestinal stability and awareness are important for all of your poses, you could also pick to start with some core strengthening poses to wake up your center. As you become more intuitive and experienced, you may decide that you are going to focus on a specific area of your body in your practice, such as your outer hips, and let that affect your choice of opening poses. For instance, in a hip-focused practice, you might pick to open with Pigeon Pose (Eka Pada Rajakapotasana), Cross-Legged Forward Bend, and Cow Face Pose (Gomukhasana).

In this sample sequence, you will focus on opening your shoulders while seated in Virasana (Hero Pose), which stretches the fronts of your thighs and affords you with a stable posture while you open your upper body. But even more important than preparing a specific organ of the body at this stage is initiating an all-around transition to practice for your mind, and body.

Sun Salutations

Why Do Them? Sun Salutations, or Surya Namaskar, pick up where opening poses leave off, warmth the entire body, generating invigorating, and integrating breath and movement. Their hypnotic, thorough movements soft the mind and prepare the body for the postures that follow.

The Method: Tailor your practice by deciding which Sun Salutations you wish to practice, the pace at which you wish to move, and how many rounds you want to do. If you want to begin focus and slowly on stretching the front of your hips, start with a Sun Salutation (Surya Namaskar) that includes both High Lunge and Low Lunge (Anjaneyasana). If you want a more active, heating practice, you might begin with Surya Namaskar A and B, in which you jump through the transitions rather of stepping through them.

Every movement in the Salutation should last the duration of an inhalation or an exhalation. Depending on your energy, and time, you can vary the number of Sun Salutations that you do as few as 1 or 2, or as many as 15. It is a good idea to warm the body thoroughly with Sun Salutations before you do standing postures so that your legs and hips are ready.

Standing Poses

Why Do Them? Standing poses build strength, stamina, and flexibility throughout the entire body. They work the major muscle groups, such as the hamstrings, gluteal, quadriceps, and core. Standing poses often precede twists, backbends, and forward bends in a sequence because they are so capable of preparing your body for these poses.

The Method: It is a good idea to include at least four standing postures in each sequence. There are various ways to hold the order of the postures you adopt, but a tried and true method is to select poses whose actions complement each other. For instance, Virabhadrasana I (Warrior Pose I) and Virabhadrasana II (Warrior Pose II) rotate the pelvis differently so that when they are connected, they create a balanced action. Similarly, Parivrtta Trikonasana (Revolved Triangle Pose) & Utthita Trikonasana (Extended Triangle Pose) complement each other by stretching opposing muscle groups.

Another process is to tailor the standing poses in relation to the postures you will be doing later. For instance, if you want to emphasize on twists in your practice, you would want to do standing postures that include twists, like Revolved Side Angle Pose (Parivrtta Parsvakonasana) & Parivrtta Trikonasana (Revolved Triangle Pose).

Inversions

Why Do Them? Getting upside down is one of the main points of a well-rounded practice. Adho Mukha Vrksasana (Handstand), Salamba Sirsasana (Headstand) and Forearm Balance stretch and strengthen the upper-body and facilitate circulation in the upper terminus. These poses are appealing to the nervous system and are physically demanding; thus they can be the dynamic peak of your practice. (While Shoulder stand is an inversion, it is a much less vigorous and less heating pose, so in this string, it is practiced at the end with the closing postures.)

The Method: If you’re not familiar with these inversions, it is important to learn them under the direction of an experienced teacher before practicing them at home. If you are not ready for Handstand, Forearm Balance, or Headstand, simply skip this section or take a long Downward-Facing Dog. Depending on your comfort level, time, and strength, you can repeat Forearm Balance and Handstand a few times. If you are practicing Headstand, do it once per practice and stay as long as you can.

Backbends

Why Do Them? Along with inversions, backbends from the peak of the intensity curve in this sequence, since these are difficult postures that require a strong degree of effort. Backbends extend the front of the body, strengthen the back of the balance and body the effects of time spent sitting in chairs. Most people find back bending postures stimulating, so you might adopt to emphasize backbends in your practice if you want a burst of mental and physical energy.

The Method: Begin with prone (face-down) backbends like Cobra Pose (Bhujangasana) or Locust Pose (Salabhasana). Since prone postures strengthen & warm your spinal muscles, they are a good establishment for supine (face-up) poses, such as Bridge Pose (Setu Bandha Sarvangasana), which create a greater range of movement in the shoulders, spine, and hips. It’s a good idea to repeat each pose 2 or 3 times since most bodies will require a few rounds to open completely.

Poses for Winding Down:

Twists

Why Do Them? Twists allay tension in the spine, hips, and shoulders, and they gently stretch your hips and shoulders. These poses commonly produce a balanced energetic tone that is closer to the grounding quality of forward bends than the incitement nature of backbends. Planting them between backbends and forward bends in a sequence assist the spine in transitioning between these 2 extremes.

The Method: Twists encompass a broad spectrum of postures, including standing, reclined, inverted, and seated, variations. In a well-balanced sequence like the one below, it’s nice to include 2 to 4 twists.

If you consist of standing twists like Revolved Triangle Pose (Parivrtta Trikonasana) or Revolved Side Angle Pose (Parivrtta Parsvakonasana), do them first; standing twists are the good formation for seated twists. When you practice seated twists, begin with a calm, accessible twist like Bharadvaja’s Twist (Bharadvajasana) before proceeding to more intense twists like Marichi’s Pose (Marichyasana III). If you’re looking for a long, slow, soothing twist that will relax your nervous system and settle your energy, you might choose to practice a reclined twist here.

Forward Bends

Why Do Them? Forward bends typically have a mild effect on the mind, emotions, and nerves, which is why they’re generally practiced toward the end of a sequence. These postures facilitate deep relaxation by stretching the muscles of the back and decreasing the incitement of the sensory organs.

The Method: When choosing forward bends, it’s ideal to choose at least one posture that stretches the hamstrings, like Head of the Knee Pose (Janu Sirsasana), and one that opens the outer hips, like Cros Legged Forward Bend. This will promote greater balance in your body by building more range of movement in both regions. Settle into both postures for 8 to 10 slow, smooth, relaxed breaths.

Closing Postures

Why Do Them? Closing postures complete a sequence by softening the mind and relaxing the body. While opening postures focus on waking up the body and building momentum for the practice to come, the closing postures help you surrender and absorb the practice.

The Method: To get the full benefit, you’ll want to spend at least 6 to 10 minutes total in these calming postures. There are 4 basic types of closing postures: Supported Shoulder stands (Salamba Sarvangasana), Corpse Pose (Savasana) seated meditation, and restorative poses. You don’t have to include each type in a single sequence (though if you did Headstand earlier, it’s a good idea to include Shoulder stand as a closing posture since the two poses complement each other). And whether you add any other closing postures in your sequence, ending your practice by lying quietly in Savasana is a must.

However, you accustom this sample sequence whether it’s to focus on a particular energetic effect or on a part of the body do not skimp on the closing postures. They’re the key to assimilating the benefits of your practice.

 

Author: Yogi Chetan Mahesh

Follow us on Facebook

Posted in yoga teacher training in india, yoga teacher training in rishikesh

The 6 common pose mistakes, how to fix them?


I think the most six common pose mistakes are in:

1) Warrior one,

2) Trikonasana,

3) Forward bending with the pray position of hands in the back

4) Down dog,

5) Cobra,

6) Forward bending (Uthanasana).

warrior-pose
Warrior one Pose

In Warrior One the usual mistake that people do is that they are trying to put the hip square while the knee, ankle, and foot are facing to the side. I believe that as a beginner or even if there is not enough flexibility in the ankle or leg there is no point or create this stress to the leg to square the hip. The people should know that the principal thing to move the hip in this asana is connected with the movement of the whole leg. In this case, the student would prefer to have the ankle flexed facing the same side that the hip with the toes on the floor, so the knee is the release of the twist.

In Trikonasana and the asana with Forward bending with the hands in pay position in the back have the same mistake with the previous one, however in this case there is necessary to understand that the hip need space between our leg to twist or to have the hips square. In this pose is important to have a small gap between the legs to fold forward and to be able to twist. Likewise in this pose apply the same principals of the Warrior One posture, the position of the foot, ankle and knee are essential in the hip alignment.

In Down Dog posture the mistake is mainly the overextension on the back, with creates compression in the scapula, shoulders, and neck. The student must be lengthening the spine instead of having extension or hyperextension.

In the Cobra Asana, the people usually use the hands to lift their chest up and create compression on the lower back. This happened as a consequence of not have the spine column lengthening with enough flexibility. Also because the tailbone has to be tuck in towards the floor.

The last posture is the ones that involve Forward Bending, as the student usually bends the spine rounded for the lack of flexibility of the lower back. This happens in uthanasana and some similar to this.

 

Author: Yogi Chetan Mahesh

Follow us on Facebook

Posted in yoga teacher training in india, yoga teacher training in rishikesh

The Meaning of gesture “Namaste”


Question: – So, what does Namaste mean anyway?

My yoga teachers conclude every practice by saying “Namaste”, and I have always wanted to know what it really means
.

The expression Namaste represents the belief that there is a Divine flame within each of us that is located in the heart chakra. The expression is an acknowledgment of the soul in one by the soul in another.

maxresdefault
Namaste

Interpretation of Namaste:
Nama means bow, as means I and te mean you. Therefore, namaste precisely means “bow me you” or “I bow to you.”
How to make the Namaste gesture:
To function Namaste, we place both hands together at the heart chakra, close the eyes, and bow the head. It can also be done by placing both hands together in front of the 3rd eye, bowing the head, and then bringing the hands down to the heart. This is a chiefly deep form of appreciation. Although in the West the word “namaste” is usually spoken in conjunction with the signature, in India, it is understood that the expression itself signifies Namaste, and therefore, it is unnecessary to say the word while bowing.
We lead the hands together at the heart chakra to increase the flow of Divine love. Bowing the head and closing the eyes assists the mind surrender to the Divine in the heart. One can do Namaste to oneself as a meditation approach to go deeper inside the heart chakra, when executed by someone else, it is also a beautiful, albeit quick, meditation.
For a student and teacher, Namaste allows two individuals to come together energetically to a place of timelessness and connection, free from the bonds of psyche-connection. If it is done with deep feeling in the heart and with the mind abandonment, a deep union of spirits can blossom.
When to incorporate Namaste into your practice:
Ideally, Namaste should be done both at the end and at the beginning of class. Usually, it is done at the end of class because the mind is less alive and the energy in the room is more peaceful. The teacher initiates Namaste as a symbol of respect and gratitude toward her students and her own teachers and in return invites the students to connect with their clan, thereby allowing the truth to flow the truth that we are all one when we live from the heart.

 

Author: Yogi Chetan Mahesh

Follow us on Facebook