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

How to Conserve Your Wrists in Your Practice


By nature, our wrists are exceptionally prone to injury. Learn how you can conserve them in your yoga practice.

If your yoga practice commits moving into and out of Downward-Facing Dog Pose and Chaturanga Dandasana, wrist pain may be a looming or current problem. 
we teach workshops internationally to students and teachers who are serious about improving their practices, and about 25 percent of our students admit to wrist pain during vinyasa. And when you analyze the anatomy of the wrists, it is easy to see how these vulnerable structures might easily suffer from improper weight transfer and repetitive movement.

Wrist Anatomy

Your wrists have lots of moving parts. They start where your 2 forearm bones, the radius, and ulna, meet with 3 of the 8 carpal bones on each hand. The rest of the carpal bones attach to each other and the fingers. A batch of ligaments attached the many bones to each other, tendons and muscles lie above and below the bones to move the wrist and fingers.

wrist-anatomy
Wrist Anatomy

Common Wrist Injuries

With all these misalignments, complexity in bones, ligaments, and muscles during weight-bearing poses are bound to happen, which can trigger wrist pain and 2 common conditions in particular. The first, called ulnocarpal abutment syndrome, express pressure where the ulna meets the carpal bones on the little-finger side of the wrist. This may occur if the ulna bone has a unique shape something just a small percentage of us are born with or if the wrist is repeatedly turned out against the little 
finger in weight-bearing poses like
Downward-Facing Dog.

The second syndrome, tendonitis, is defined by tendon inflammation, often due to misalignment and weight transfer in poses such as Chaturanga 
Dandasana, where the wrist joint is in full extension. The chronic wrist injury is also common in yogis with relaxed or hypermobile ligaments, which can cause inflammation, ultimately arthritis, and pain.

crossfit-wrist-injuries
Common Wrist Injuries

The Surprising Secret to Protecting Your Wrists

The key to protecting your wrists is a surprise! A strong core. Evidence-based medicine demonstrates that a strong core can increment the efficiency of the rotator cuff muscles. These muscles stabilize the shoulders and can thus decrease the load that is conveyed to your wrists. On the flip side, low core strength or failure to engage the core in poses like Chaturanga Dandasana can lead to decreased shoulder 
and trunk stability. If the core is weak, strong shear forces transfer across the wrist, especially during transitions between poses. So picture the ubiquitous Down Dog-Chaturanga-Up Dog-Down Dog sequence. Every time you repeat it, your wrists bear weight throughout. Over time and without proper support, this can lead to the injuries characterized above. But when an effort is well dispersed throughout the core and shoulders in a vinyasa-based practice, that force in the wrists is minimized.

 

Author: Yogi Chetan Mahesh

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

How to deal with meditation with beginners?


The meditations for beginners have to be clear in purpose and in the method. I consider there are several things to take into account doing this such as the motivation, age, beliefs or religion.  The followings are the aspect I consider fundamental, to begin with, a beginner.

yoga-in-rishikesh-india

  • Deep understanding of which is the meaning of meditation and what happened when practicing. However don’t get a cough in the how just star practicing.
  • Have clear what kind of method of meditation to follow, as nowadays there are several technics. Begging with a group meditation or guided meditation could work for some people.
  • Begin with a pranayama exercise to quiet the mind and focus on ourselves, be present as possible. This can be done also only by observing the breath or by counting them.
  • Star with a routine. Give a specific space in your day to do the meditation. It could be in the morning or before going to sleep.
  • Star with 5 minutes meditation and then increase the time gradually. Remember the most important thing is consistency

 

Author: Yogi Chetan Mahesh

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

5 Essential Oil Recipes to Suit Your Mood


Sure, they smell good, but essential oils can do so much more than delight your senses. Try these essential oil recipes to enhance the atmosphere of your space.

For relaxation: Peru Balsam

  • Aroma: creamy, sweet, and rich, like balsamic and vanillacaramel-rodda
  • Inhale to evoke a relaxed, sensual mood
  • Blend two drops Peru Balsam, three drops cinnamon leaf, and five drops sweet orange in a candle lamp diffuser for a comforting home

For strength: Blue Cypress

  • Aroma: floral and woody, like cedar wood
  • Inhale to evoke a feeling of strength and determination
  • Combine three drops blue cypress, three drops frankincense, and 3 drops lemon in a candle lamp diffuser to support meditation

For grounding: Carrot Seed

  • Aroma: pungent, earthy, nutty, sweet vegetal
  • Inhale aroma to evoke a grounded, determined attitudeoils
  • Combine two drops carrot seed, two drops vetiver, two drops Texas cedarwood, four drops bergamot orange in a candle lamp diffuser to bring forest and fields into your home

For creativity: Juniper Berry

  • Aroma: sweet essence of the pine forest
  • Inhale to inspire focus and creativity
  • Combine eight drops juniper berry, eight drops sweet orange, eight drops balsam fir and four ounces water in a spray mister bottle for a clean air freshener

For contentment: Mandarin Orange

  • Aroma: exotic, floral, and fruity, like tangerine and neroli
  • Inhale to evoke a feeling of contentment.
  • Combine eight drops mandarin orange, eight drops coriander seed, six drops sandalwood, two drops neroli and four ounces water in a spray mister bottle to convert your space into a misty orange grove

 

Author: Yogi Chetan Mahesh

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Why Each Yoga Teacher Training Student should know the Yoga Sutras of Patanjali?


Because is beneficial to understand at the deepest level the purpose of yoga and the science of practicing. The yoga sutras of Patanjali explain in wide level the aim of practicing yoga and its relationship between daily practice yoga and life.  The philosophy is the main character in the eight limbs   which are: Yamas (rules of conduct), Niyama (rules of personal behavior), Asana (physical posture), Pranayama (breathing control), Pratyahara (control of the senses), Dharana (mind control), Dhyana (meditation) and Samadhi (absorption).

8 limbs of Yoga
8 limbs of Yoga

 

The more the student understand the meaning of each limb or yoga sutra is going to affect in a positive manner not only the asana practice but the way they live the life. When a student star doing yoga will notice some difference of this and a sport, as yoga is, in reality, a spiritual practice, not a physical one. Whit this in main in easy to understand the importance of study the scriptures of Patanjali.

yoga-sutras

The practice of yoga has to lead a philosophical connection at some point, where the student can ask themselves how I can develop better my practice. Here is when the learning of the sutras will help to advance and progress.  For example when a person are struggling white one posture and for accident push him or herself further provoking an injury in their body. This will lead to a possible reflexion of why this happened? If the yoga is clear on not have injuries when practicing. So the yoga sutras are brought it up, as they are organized on a wide level, where the asanas are some moral and behavior rules of life. That means the person will star asking and reflexion on the first limbs before doing an asana. Then with more study and practice the person can change some thought and behaviors, which makes the person, better in every role, this could have. It is here when the learning and understanding of the yoga sutras come into a must learning.

 

Author:-  Yogi Chetan Mahesh

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Sanskrit Words Every Yogi Should Know


Sanskrit words every yogi should know

Prana: Is the cosmic energy that surrounds us, and that is inside us. Is the either that flows with the air and carries the purest energy to feed our mind, body, and soul. This prana is frequently related to our breathing and the quality of this while practicing meditation, yoga or pranayama.

Karma: Is part of the branches of yoga related with the behavioral with our environment. The right action is going to develop good Karma namastein this life and in the followings ones. That means that our good actions are going to give us the following experiences that we deserve. Karma is the pathway of self-transcending action. It provides us also a morality development that is essential in the code of conduct in society and with ourselves to live with more happiness. Besides the actions of a good karma will lead to our dharma.

Bhakt: Is part of the branches of yoga that is related to devotion, rituals or prayers that we do in our daily life. Bhakti yoga is the way of been capable of seeing the divine in all that surround us, seen the similarity between the macrocosms and the microcosms inside of us. The yogi will develop that capacity to recognize the divine and to channel their positive emotions.

yoga-pranayama

Raja: Is part of the branches of yoga, which is closely related to the concept of the eight limbs of Patanjali of the Yoga Sutras. The meaning of the raja literally means royal. The Raja yoga is divided into three categories, Hatha yoga, Kundalini yoga and Raja Yoga (meditation).

Jnana: Is a branch of yoga that is related to the mind

Kundalini: is part of the branch raja yoga. This kundalini yoga is related sometimes with Tantra yoga, as the main idea is to achieve the activation of the life force that is related with our 7 chakras.

 

Yoga: literally means, to join to meet. Is an ancient tool to quiet the mind that uses breathing and postures technics? For yoga is very important to find the connection between the body and the mind to star awaken the awareness in both ways.yoga-and-meditation

Mantras: Is literally a word that by repetition give us liberation. That means that the repetition loudly, mentally or whispered will create in our body a new vibration in thoughts and actions.

Bandhas: Is related to the internal points in the muscles that must be activated when doing the postures.

Asanas: It refers to the posture that is performed in yoga classes

Pranayama: Is a group of breathing exercise that is performed in different styles, to activate and increase the oxygen in all the body.

 

Author: Yogi Chetan Mahesh